NEW 20 MINUTE POWER PB!!

[@edlaverack]

Yeah BUDDY!

[@BikeRacingWithoutMercy]

Ed Laverack cheers Ed - am loving your training sessions. The progression has been incredible 🙏🙏🙏🙏

[@tonystrange7224]

Nice video Phil, as usual you give it absolutely everything. Chapeau sir. Oh and I did some of your indoor raining reps today. Have to say they hurt but I truly enjoyed them. Will be continuing with them.

[@BikeRacingWithoutMercy]

Tony Strange hopefully only a little muscular ache Tony? If so that should be fine - if the body is doing a new movement the muscles tend feel a little sore for 24-36hours after the training. But you’ll benefit from the improved core strength and stabilisation and strength in the leg. Glad you like them - I’ve a few more indoor workout ideas to come. As ever huge thanks ! 🙏👍

[@radoslawmroz9729]

Congratulations on new PB Phil 👍👍👍 #polarized 🚵‍♂️🚵‍♂️🚵‍♂️👌👌👌

[@BikeRacingWithoutMercy]

Radosław Mróz cheers Radoslaw - new PB. And the best thing is that as you are seeing in the real time vlogs and live streams - Ed’s methods keep helping me go past each new PB🤞 #polarised .💪

[@cyclenutter2715]

Chris' editing had me in stitches at the start XD

[@BikeRacingWithoutMercy]

Cycle Nutter he’s a genius - but I love the music he chose and the edit for the climb to the radio tower - perfection 👌

[@cyclenutter2715]

@@BikeRacingWithoutMercy Yes, definitely!

[@Elverfaderen]

Phil, your trainingefforts is fantastic but the special about you, is your spirit. Its outstanding

[@BikeRacingWithoutMercy]

Allan Dybro thanks so much Allan - that’s so nice of you to say🙏😊. Thing is I do love all the training and making the content 💯. Really appreciate your support

[@lorddilego6805]

"Recovery"?! At 95% to 105%? Even the sound of that is just insane. I hope you took a well deserved rest and nice cup coffee/tea after that one, because you definitely deserved it. :O

[@BikeRacingWithoutMercy]

Lord Di Lego 😂😂Lord - that’s recovery in the breakaway Ed Laverack style 😁👍. Put it this way, a bagel and PB&J was inhaled 😁

[@leewood8118]

The 🧽 is surely soaking it up and getting the numbers to prove it. Chapeau 👏👏👏

[@BikeRacingWithoutMercy]

Lee Wood 😂😂 for sure - I very much listen to the Master, and always try to deliver the homework on time. Call me Phil-san 😁. Thanks so much 🙏🙏

[@theademerckxfiles9967]

Those HIT Intervals really work for you. Congrats on that new FTP Phil! Wow 5w/kg here you come

[@BikeRacingWithoutMercy]

The Ademerckx Files thanks so much👍🙏🙏!! So far the polarised has been incredible. And defiantly fingers crossed for the 5W/kg! 🤞

[@theademerckxfiles9967]

Phil, You inspired me - I gave it the full beans for 20mins at Regents Park today and managed 289watt! Not bad too bad for 54 year old 66kg. Cheers I’ll try a few more of the 30-15s too

[@BikeRacingWithoutMercy]

The Ademerckx Files wow!!! 💪🙏. I’m super happy to hear the vlog has played a small part in spurring you on! 4.4W/kg is huge - and I reckon with the 40:20s and 60:30s and sufficient recovery you’ll be able to make some big progress to boot. I’m 45 and Ed’s methods have been transformational! 💯 What’s your Strava?

[@bjjnewb2134]

Great efforts love the idea by prawle would love to see some numbers I.e blood tests and maybe a VO2 max test in a lab etc obviously when lockdown permits.

[@BikeRacingWithoutMercy]

Newb Cyclist thanks Wayne🙏👍. Agreed it’s a really good idea. And as soon as we are the other side of this virus, I’ll pay for some tests. Am really interested to see. 💯

[@onlygazza]

Gotta say well done that was some effort 👏

[@BikeRacingWithoutMercy]

Gazza thanks Gazza - massively appreciate that🙏🙏👍. It becomes quite addictive going all out 🤪

[@johanjofo]

LOL..... Big Ronnie 🙌🏼🙌🏼🙌🏼

[@BikeRacingWithoutMercy]

Johan JoFo lightweight baby ..lightweight 💪💪. Cheers Johan 🙏🙏

[@bobbyhumphrey2737]

Well done!

[@BikeRacingWithoutMercy]

Bobby Humphrey thanks Bobby - massively appreciated👍🙏👍

[@kevinalexander8419]

Crit Races are hard, I was in a Cat C and was doing ok but got dropped after 12k when they upped the pace. Def doing it again as I will only get stronger/faster racing against faster people.

[@BikeRacingWithoutMercy]

Kevin Alexander that is definitely how I’ve found the crit racing indoors and on Zwift. It forces you to learn how to cope with the massive power surges, because you know the moment you get dropped there’s no way back on. Definitely there are quite a few 8-16km crit races on a weekly basis - and I reckon they are an amazing training tool. Also it will make you appreciate the value of polarised training and all the 40:20s 60:30 and 30:30 - including into threshold . I’ll look forward to hearing about your next crit. 💪💪

[@bryngriffith]

Phil, you are an inspiration too many people including myself. Please bin the brown tie :)

[@BikeRacingWithoutMercy]

Bryn Griffith 😂😂😂 consider it banished (albeit it was yellow!!). Thanks so much Bryn - really appreciate your support 👍🙏

[@johnl4310]

Another PB on the dead lift as well, 105kg! and 2 reps of 100kg! Boom

[@BikeRacingWithoutMercy]

John L 😊😁 thanks so much John - those lifts were about bad good as I managed pre the social distancing .... but Boooom 💯 🙏🙏

[@SimonHillblue]

aint nothing but a peanut!!

[@BikeRacingWithoutMercy]

Simon Hill 😁💯 an aficionado of Mr Ronnie Coleman 👍

[@SimonHillblue]

He is a legend. Although I do prefer the early days of bodybuilding instead of the huge freaks that are around today. Frank Zane and also Lee Labrada.

[@BikeRacingWithoutMercy]

Simon Hill - 💯 Frank Zane is my personal favourite - the most aesthetic in the history of the Mr Olympia. His was always the look I sought (badly) to replicate, in terms of conditioning and posing 👌

[@TheDomLouis]

Beast of an effort❗❗ I'm hoping to setup Ed's workout in my Training Peaks beginning of May, after my vEveresting attempt, and of April.

[@BikeRacingWithoutMercy]

TheDomLouis nice one Dominique you will make some great progress on the polarised training ! The Everest Challenge is an incredible target to aim for 8.5x up Alp Du Zwift 👍🙏 Food luck ☘️

[@edlaverack]

Good luck at the everesting!

[@michaelchan394]

Enjoy the training vlogs. What's your Zwift profile?

[@BikeRacingWithoutMercy]

Michael Chan thanks Michael 🙏👍 - much appreciated. It’s Phill Race3R Lovett. Also I post the key details for each workout on my Strava if you are interested in replicating (Phillip Lovett on Strava)

[@AlejandroMallea]

Are you going to do the Haute Route on Zwift? Nice opportunity to test the long efforts, though not exactly aligned with your training for sprints and breakaways.

[@BikeRacingWithoutMercy]

Alejandro Mallea Hi Alejandro - am still slammed at work including the weekends. So unlikely - I was thinking about the Haute Route on Sunday afternoon GMT, but at this stage I’ve got an ever increasing in tray🤪. I’m guessing you’ll be smashing the KOMs? 😊

[@AlejandroMallea]

@@BikeRacingWithoutMercy "Smashing" is a strong word... let's just say I'm trying to survive the 3 stages, but not at a constant Z2. Today I did put some effort, but I know I have to save for the longest stage on Sunday.

[@ollieryder2448]

Phil , why do you not upload your workouts from TP to zwift workouts and then use erg mode ? , other wise, good work mate!

[@BikeRacingWithoutMercy]

Ollie Ryder thanks Olly - and great question. Since I started training with Ed, I’ve decided not to use the ERG, and instead get better at selecting my gearing and snapping straight into the target wattage. Also I’ve found that I end up pushing harder than the ERG would allow. It’s more like the racing . It’s defiantly worth a try. Thanks for your support👍🙏

[@chrisn2276]

congrats. awesome improvements! you did say you had also improvements in 30,40,60 sec. 3 min efforts.. can you tell us that?

[@BikeRacingWithoutMercy]

Chris N thanks so much Chris 👍🙏. On Sunday I managed normalised power of 299 for 1hr 6mins (average 295W); 10min 340W; 5min 382W; 1min 510W; 30sec 650W. 65kg. All courtesy of Ed’s polarised 👍

[@chrisn2276]

@@BikeRacingWithoutMercy very impressive. thanks. you are a beast 👍💪

[@OldSlow]

!!

[@BikeRacingWithoutMercy]

OldSlow succinct OldSlow - like your style 😁🙏👍

[@Richz2]

Have you ever had a blood test done to analysis your haemoglobin / Testosterone etc ?

[@BikeRacingWithoutMercy]

Prawle great idea Prawle - massively appreciated 🙏. When we are on the other side of this I’ll get all that checked out . But at this stage - I’ve no idea 😁

[@Richz2]

Bike Racing Without Mercy I would recommend getting your Doctor to do one first as they are more accurate than the finger prick ones, but then get one of the online companies like forth edge to send you a kit (at the same time as your Dr test) to see the difference in values for future testing.

[@Quentijn]

Nothing tells your body to flush lactic acid as recovering in sweetspot after 2min in vo2.. Those intervals are TOUGH

[@BikeRacingWithoutMercy]

Quentijn Mulleneers yes - Ed is a genius of creating a workout that’s just...just about doable 🤪. Definitely recommend all these intervals into threshold . Hope your hip flexors are ok post the Everest challenge 🤞