Sam Long's TOP 3 TIPS to Improve Your Cycling

[@marshallalbritton9521]

This was awesome. Really enjoy watching you race!

[@Kenny-GoIrish-Evans]

Outstanding, Sir. Very much appreciated. Thank you for taking the time out to produce and post this. We love you, Man!!

[@SamYoYoYoLong]

@@Kenny-GoIrish-Evans of course!! Will try and do more like this

[@trialex6594]

Love that video Sam! Always super interesting to hear from a professional what their approach is so super thankful for your insights. Would love to see this type of video for some of the other stuff like running, swimming or mobility and nutrition as well. Keep working hard!

[@christopherpaton124]

I found with a lot of things in life being comfortable being uncomfortable not only makes you better at that discipline in what you’re doing but improves your mental outlook on a lot of things in life we grow by stepping outside the easy circle. Love it, keep it up and look forward to T100

[@Alex-jc1dt]

Tip 3 is the one I needed to hear (again). First time I heard this approach was from a clip of Bridie O'Donnell (hour record holder) saying for her hour attempt she had to not fear the pain that was to come, but to seek it out and bring it to her. I’m a 52 year old masters cyclist in Sydney, doing weekly crits, and i get closer to first place when I take this approach (it’s always a mass sprint at the end, and it hurts). I’m lucky when I get 4 hours on the bike in a week. These are the only two times I’ve heard this piece of advice about the discomfort. I asked my wife once, only 49% in jest, if she would stand next to me for interval sessions and yell at me or whack me if I fall off pace. She said she didn’t have it in her to do that. I still think that would be a great way to get through a very hard session. I only really train on the trainer in the shed. Too many maniacs on Sydney roads. I can tell you believe in what you are saying in this clip. Pleasure to watch.

[@michaelmueller2949]

Great video and informative. Thanks Sam. Awesome point on the becoming comfortable with being uncomfortable; so true.

[@jarrodpace5912]

As an injured runner currently cross training heavily on the bike, tip 3 was a realisation for me, I can go harder on the bike more frequently compared to running.

[@markroe4952]

Fantastic video, thank you !

[@ericl3992]

Nice tips Sam, Verry Nice to share with us that most are age groupers trying to be better and better with our Life style. Thanks and Ride On ! 🙌🚴🏻‍♂️

[@robinsonsolis8380]

Wow! It’s incredible how better quality your videos are! 👏🏼

[@SamYoYoYoLong]

@@robinsonsolis8380 thank you for noticing!

[@SamYoYoYoLong]

@@robinsonsolis8380 I took a videography for beginners class this off season…

[@seanvonlost]

Awesome video dude! I’m a dad of 3 so any efficiencies and tips to maximize my days and weeks are always greatly appreciated.

[@SamYoYoYoLong]

Thanks man, glad you got something out of it!

[@Henderson_tri]

Great video Sam, being comfortable being uncomfortable is such an important tip. Something I’ll still working at as well as teaching my girls the same thing.

[@JamesSmith-nq8ns]

Such a good video!! Thanks Sam ❤

[@_J.F_]

Thanks Sam. I have never done any triathlon but I do 6 run workouts a week and have started adding cycling into my weekly plan too for the past year or so. Being an old dog I have to take small steps at a time, but some tips from a pro are always welcome and always very useful too. Who knows, I might even take up swimming as well and come chasing you around the race course one day 😄

[@achimone3217]

To be honest. This is one of your best videos. Great Tips 👍🏼

[@SamYoYoYoLong]

Wow, thanks!

[@achimone3217]

@ Give me more Tips. Really Sam, this is a new field for you. All the best from Dortmund Germany 🤙🏼

[@ironman140.6]

Now I understand why you are so good! Thank you for sharing. Best ever advice!!! Maybe a swim advice video?

[@Morluetv]

enjoyed the video :) just started with Triathlon and waiting for my bike to arrive

[@SamYoYoYoLong]

Let’s gooo!

[@henriktholstrup7264]

Super thanks ! :-) - especially the "overview approach" : w. focus - 3 bike rides, and the details about them.

[@TESTA-CC]

Top man Sam 🤙🤙 Watching From The Uk 🇬🇧

[@XxVidMakerxX]

love the tips, Sam. Thank you for sharing. bike fit video as the next bike video?!

[@arthurg7257]

Thanks for the tips Sam! As an older triathlete (late 50’s) I’ll be using these since I’ll be doing St. George and I want to be ready for Snow Canyon! Hopefully I can finish the bike early enough to give you a Yo Yo Yo on the run course!

[@KevinHeinze-fb9nt]

Keep them coming laddie!

[@anakinpm]

Really great advice Sam and very down to earth.

[@EisKonfekt1]

Hey Sam, very interesting to get to know your physiogical approach to it. Thanks man!

[@SamYoYoYoLong]

My pleasure!

[@alisontriathlonlover]

Great idea & tips! Thanks for sharing!

[@megmikerodriguez6011]

Perfect timing...yo, yo yo...I'm about to hop on zwift! 🙏💪

[@MMichiganSalveRegina]

Great video. Can I make a suggestion / request? Can you make a video where you break down basically what you're looking at when getting in an aero position? I know it's individualized, but you have many more resources and much more knowledge than we AGers do, and even hearing how you think about it can help us.

[@adriandelosrios5653]

Keep these videos coming !

[@HoeDaniel]

Great video, thank you for sharing.

[@rienzocolpo]

Thanks for this Champ. I love your tip on 'get comfortable with being uncomfortable'. It resonates so strongly that I find extra juice to push when I want to, but usually / for the most part I get seduced by my comfort zone.

[@99cya]

Can someone write up the over under workouts Sam mentions? I dont quite get them.

[@SamYoYoYoLong]

Yes, so it would be written like this 3-5 rounds total done as 3’ right around FTP, 3’ at FTP -10 percent and repeat that twice within each round. Work your way down to 3 minutes rest between sets can start at more like 5 minutes.

[@99cya]

@ Thanks Sam!

[@Science-x1w]

What do you think about bicarbonat Like David Roche?

[@GregJC]

Great stuff Sam!

[@SamYoYoYoLong]

Appreciate it!

[@gabbechico8471]

4:00 like LT1?

[@onfleek6942]

Yeah pretty much

[@PapaPineapples]

Are you planning to have a new kit this year? If so, will we be able to order or will you have any merchandise? Great tips for the bike!

[@pizzapastafashion]

Great Video, love that Guy. Thank you, Sam.,

[@alvaroalverde2003]

Hi Sam what brand is your bottle holders in the front?

[@SamYoYoYoLong]

@@alvaroalverde2003 it’s the Trek special holder for the Madone.

[@tobijung182]

Thx that you Share that with us. Very good.

[@liborkouble9846]

Can somebody please break down the treshold/interval training he is takking about? I would like create it in my home trainer bike but I have hard time to understand him. Would appreciate that. Thank you!

[@Steven-ko6ky]

Wow, actually impressed with this advice.

[@bdunn882]

I think this is the best video you've done! Hopefully we get another one sometime? :D

[@thepepperboi]

Thanks for this advice Sam. Any rec on how often riding road bike va tri bike? Obviously you want to spend a decent chunk of time in the aero position, but curious how often you mix in the tried and true road bike?

[@SamYoYoYoLong]

I think if far out from a race the road bike can be used more. Everyone is different too. I know Taylor Knibb for example rides about 50-50 all year. I however close to a race will be doing 90 percent on my TT bike

[@thepepperboi]

@@SamYoYoYoLong awesome. Thanks Sam. Keep crushing it. Always rooting for you. 🤙

[@abdulbasitsubahsadiq9306]

Thank you for such a great video

[@trbeyond]

Great video. Former college swimmer here. It took me 5 + years to learn to hurt on the bike. It’s different. And hard. One other workout option for time limited AGers is to do the over under workout on a Saturday and then ride upper z2 for one hour after.

[@daniely5260]

Should be the other way

[@jeroenconinx6121]

If you use glucose as a primary fuel in hard efforts, it takes an extended amount of time to get back to using fat for fuel. If you go from hard intervals straight into zone 2 pace for an hour, it might take up to 30 minutes to even get back to fat oxidation, leaving you only half an hour of actual zone 2 benefits.

[@trbeyond]

@@jeroenconinx6121​​⁠ I don’t disagree with your comment but there are benefits other than substrate oxidation when riding zone 2.

[@daniely5260]

@@trbeyond wait like how tf was my comment deleted

[@MrReise]

Thank You for sharing your knowledge and experience 👍🏻 Should the Zone 2 Ride be on the TT bike or doesn’t in matter?

[@davidposada1829]

Thanks for You dedication Sam, for me, You inspire lifes, champion 2025

[@antoniojimenez4928]

Great video! For those serious zone 2 training: what would be aprox the ideal heart rate or % of FTP? Thanks mate 👍

[@conrad1380]

Your Z2 long ride do you go by RPE or the actual power? Because you may star the ride at z2, but that same power 2-3 hours in will start to feel like z3. Awesome vid! I definitely want to see more of these

[@SamYoYoYoLong]

@@conrad1380 I would say a factor of both especially if you look week to week. try to hold an RPE of 6/10 or so but each week that power may be slightly different depending on fatigued, temperature, etc. so say one week that might be 220 watts and the next week could be 215 or 225…so then you want to hold that throughout and then certainly you always want to try and end these rides equally or slightly stronger. Which means the last half hour might feel up to a 7-8 out of 10. Then a short warm down

[@ericl3992]

Sam, do you make muscular workouts to help during off season to help ?

[@SamYoYoYoLong]

I haven’t been doing much strength training this year at least for cycling…I’ve been doing a lot for swimming though. It depends where your strengths and weaknesses lie

[@ericl3992]

@ Thanks Sam. Relly appreciate that you took the time ❤️

[@OwenDrew-t5f]

This was great... Thankyou :)

[@yendoradon7836]

Tip 3 ❤

[@armwrestlingcenter1730]

What do you do to not be bored during indoor cycling?

[@KS-go2ig]

Mirror

[@LegendJeff]

Netflix

[@c0dead]

you’ve got a wild cranial tilt my friend

[@SamYoYoYoLong]

@@c0dead what is cranial tilt

[@End_Illegal_Apartheid_israhell]

thanks

[@kinseybruno5920]

Running tips next !

[@joshuafoulds8107]

Does this mean I can ride 400 Watts for 40 minutes now? Heck yeah!

[@toon8945]

Whats on your bucket list this season sam?

[@SamYoYoYoLong]

@@toon8945 win St G and podium at Nice WC

[@filipski595]

yo yo yo!

[@a.kvishwanathan4505]

your bike is cool. do a give away 😂

[@SamYoYoYoLong]

@@a.kvishwanathan4505 I would love to do some sponsorship giveaways!

[@aarondcmedia9585]

Don't need the music while you're talking, starts to get very distracting.

[@yeahnahyeahnah2160]

Your intro 🤮 No thanks 👋🏼

[@embosurf]

Thanks Sam Please make this kind of videos more often, great energy and well describe 🙌🙌 YO YO YO YO 🔥🦾

[@SamYoYoYoLong]

Appreciate the feedback. Yo Yo Yo! Maybe a run tips soon?

[@embosurf]

Yes that would be great 🦾