Three Simple Ways to Improve Your Cycling Speed & Strength (with a power meter)

[@CamNicholls]

Hey all, hope everyones doing well out there. I just want to be clear with everyone that the advice I am providing here is general advice. It's designed for the amateur and recreational road cyclist that will have roughly 6-10 hrs per week to train. Not elite pro level riders. Of course, there are different methods to zones, and genetics and training conditioning will play a role in how long you can sustain efforts within each zone. Even the transition from an Anaerobic zone 6 training zone into a Neuromuscular zone 7 effort could be pulled apart very easily here. But I am conscious people want takeaways, and a rough idea on what to aim for. So please keep this in mind. Cheers, Cam

[@troycollett8540]

So for a block you would generally increase the weekly TSS by increasing length etc of efforts

[@bubbachua]

great content Cam, please keep it coming! your advice seems well suited across different types of riders (not just those already super fit or super skinny guys)... btw, could you add chapters to the description please?

[@alexswan7255]

Feels likes it’s a shame you have to explain yourself just because other KZbin coaches want to throw shade. Coaches and cyclists that have that bullshit pro only vibe put general people off exploring the sport. Who gives a fuck what colour your socks are?! I enjoy your content Cam. Keep on keeping on ;)

[@CamNicholls]

@@troycollett8540 Yes, bot intensity of volume can be your leavers. Just ensure you're backing off that weekly TSS every third or fourth week. I go every three being an older athlete, at 40.

[@CamNicholls]

@@bubbachua Cheers mate, and yes, good point. I will do later on

[@piotrcichy7316]

Its great advice Cam. I have made big improvements with my FTP and overall fitness. Thank you for your videos! Cheers.

[@CamNicholls]

Cheers mate 👍 and thanks for sharing

[@patrickparisienne1917]

Really sound advice Cam! Just yesterday performed my first ‘structured’ HIIT session. 3 min Z4, 3min Z2 x 6. Today Z2 spin. Finally realise structured structured training is better than flat out riding.

[@CamNicholls]

Nice one Patrick, thanks for sharing on the thread

[@gaidenlee]

Just got my powermeter this year..... I'm so so so so so excited to make my training more comprehensive.. I'm already done high volume trainings for 4weeks now..

[@CamNicholls]

Nice one, some big gains to come.

[@anthonybennett6089]

Spot on mate. This really helps people understand how best to make use of their time when training.

[@alainpfammatter8224]

You are getting better and better as a coach. Especially in front of the camera. Good job. I have a question concerning FTP Tests. I have the feeling that my power gets overestimated with a ramp test (did the half monthy from wahoo system). Which type of FTP Test is better in your opinion: a ramp test oder 20min FTP test (20min max power -5%)?

[@CamNicholls]

Thanks mate. We use the Half Monty at the RCA because it's practical and the 20min sustained HR effort following the RAMP provides more accurate FTP data than the traditional RAMP. Often though, for those members focused on FTP gains, I get them to do both the RAMP and the 20min test. Interestingly, most of the time there's 5 watts between the two, but occasionally there can be a big difference based on physiological traits. So try the 20min and see what happens.

[@a.l.s.718]

thank you Cam, for so many great and helpful info... an out of the line observation here: man, you look jacked recently... you sure are doing something (lots of things actually) damn right!!! could you, please, soon make a video or even a set of videos with your most recent strength routine!!??? mad respect!!! ✊

[@avva4090]

I Hate how expensive proper cycling kit is, I've been obsessed for the past 3 years and I'm knocking out 200 mile weeks no problem, but even with two jobs $800 pedals are so hard to swing 😭. I live in an area where only old men ride nice bikes and if I have to wait until I'm way past my athletic prime to actually get a proper bike I'm just going to fall over dead.

[@CamNicholls]

The Assioma Uno's are quite reasonable. You can get them for around $600 AUD I believe. That's a lot less than a few years back for a quality PM. But I do hear what you're saying, it can be a very expensive sport.

[@avva4090]

@@CamNicholls Thanks for the recommendation! I'm not going to let the sticker shock gatekeep me, your content is awesome Cam!

[@leroy_who]

G'day, Cam, the information and your presentation of this vid is top-notch. One of your best, so far. Cheers mate, Leroy.

[@JDsGafflin]

Bought a power meter after watching your first video… did my test (ouch!) and and now using it every ride (3 so far!). Had no idea how I was doing the rookie mistake of blasting up every hill then little effort on downhills and recovering from hills on flats so again not much power! Now trying to keep in zone 3. Problem I’m having is keeping consistent power…. I’m trying to stick to 70% but it’s hard to keep in the zone on the road. Main thing I guess is I’m now working all the time now. Thanks for the videos I’m putting in better work now!

[@CamNicholls]

Thanks for sharing on the thread mate, awesome to hear. It definitely shines the light on the training, 100%

[@binitbob]

Just started my indoor training again. Can't believe how much I've lost over the summer (fitness and explorer rider). Gaining quickly again as a rca member. Love the videos they are Lways helpful and frankly make my cycling more enjoyable which is why we donit right? I've got my power meter and it's 100% the best investment ever. I have the duos but cannot for the life of me sort out he 6% L/R different shims have not solved it. Lowered my saddle height no diff. I must be just a twisted begger. 😉 Looking forward to the Friday family intro and chat. Top man Cam. BtW Hill climbs are difficult when all you have are 500m climb hills around you. 😉🤣

[@CamNicholls]

Thanks for sharing mate! Blood oath they are. Maybe a kickr bike for the next birthday present.

[@Necromonger69]

Thanks for the info brother, I just purchased some Garmin pedals and wanted to work on my power. Still new in cycling.

[@CamNicholls]

Nice one mate, lots to learn and some big improvements to come

[@rascaldere9327]

Cam... when you train, are you sensitive to being in the saddle or out of the saddle... obviously when you stand up you can generate more power but it seems like a lot of that is body weight vs actual power generation... so when you train should you try to hold your position stable so you understand your progression without it being skewed by out of the saddle efforts? Love your videos btw!

[@CamNicholls]

Hey Rascal, I would be inclined to do most efforts in the saddle, but certainly you want to incorporate some out. Variability in training is key.

[@dreconde7894]

Can you make a similar video , for people without power meters

[@anibaljesusdelgadillo2091]

Awesome, thanks 👍🏼

[@SR-fm1ft]

Gotta say, this was great thanks mate!

[@CamNicholls]

No worries mate 👍

[@ma.sch.5676]

Thank you for the excel tool. There's a wrong formula in the upper end of zone 4: x 1,05 not x 1,105. Best regards.

[@noelcidro708]

It is not available any more on the page. Is there any way you can share it? Thank you

[@jacquessmit4533]

Hi, could please share the calculator.

[@n22pdf]

Great info.. many thanks

[@CamNicholls]

No worries Pete, thanks

[@alesstysanchez1614]

Great info. 👍

[@RickRubinesque]

That thumbnail inspired me to do wrist curls and wrist twists. Damn you that was agonising!! 😳💪

[@CamNicholls]

haha

[@RickRubinesque]

@@CamNicholls Yeah laugh it up. I couldn't pick up me post workout cup of tea. What a pump though! Looked like Popeye just discovered Onlyfans!💪💥

[@syamsularifinmohamadyunus8144]

Great sharing

[@michie554]

Hey Cam, how do I get my hands on your jersey? 😁 It rawks!

[@nationsnumber1chump]

I am sprinter. It's all zone 3 and 4 to get me over those hills. Very little sprint work. It come naturally

[@CamNicholls]

Yes many sprinters are like that. It would be interesting to see if you trained it, how much further you could take it.

[@HarryTzianakisTheGodOfSpeed]

Sprinting comes naturally up to a point that is having the power.. What doesn't come naturally is understanding the gears and cadence you need in that given moment ... Now rethink things mr Natural ha ha ha ha

[@robertlight2370]

Lucky you. I’m a biggish guy with an ok FTP, and good VO2 capacity, but I am a terrible sprinter. My 5s power is woeful. I’m trying to develop it on the bike and in the gym, and it is improving gradually, but I envy guys with a big sprint kick.

[@HarryTzianakisTheGodOfSpeed]

@@robertlight2370 its all cadence.. work on your cadence during your sprint workout..

[@gussk8e]

Do I really need a dual sided? I was looking at the uno vs the duo

[@ProfessorCarlo]

Outstanding! 💪 Must be at least a 15 lbs bike 😎

[@gac4460]

Are you any faster and stronger than you were a few years ago, asking for a friend, great vid by the way😉

[@CamNicholls]

Haha I’d say yes but not doing the volume. 7-8 hrs a week isn’t enough but it’s all I’ve got currently

[@ShreddingBliss]

Should you incorporate this model of strength / zone training throughout the year, or, eg dedicate your off season (cold climate) to it? Or should we be doing intervals once a week all year round 😂😬😩

[@CamNicholls]

Definitely not all year round, just when you want to be building towards something.

[@theguzziman]

How are you finding this clear system compared to your usual speedplays? It’ll be interesting what the new speedplay power meter pedals show as data

[@CamNicholls]

I actually don’t mind the Looks. I’m just preparing my shim now and I may swap fully for a period.

[@davidverbeeck9066]

what about polarized training?

[@almuntassermohammad7862]

what happened to your smp saddle?

[@laxplaysu91]

Do you have anything on building endurance?

[@CamNicholls]

Yes mate kzbin.info/www/bejne/aH25fnmum9eFm5o

[@willoneile5564]

Regardless of the heart rate drift data... how long should a base block be in general??

[@CamNicholls]

Depends on your timeline. If you’ve never done a base block before and you have no time constraints or event targets build for 8-12weeks initially.

[@willoneile5564]

@@CamNicholls ah yea ok- thanks. Well I finished year 12 today and I’ve got until the 28th of February to get fit 😂😅

[@kanuto6745]

Just started road cycling 11 months ago, been using HR/RPE on my training session but at times there are session where I'm putting my RPE 9/10 but HR will not go up as I think it should. Thinking of getting a PM to use in my training. Will a single sided PM good enough?

[@CamNicholls]

It’s a good starting point Ken, just be aware that you may be stronger on one side and won’t have that reading. Good luck with the training

[@Requiredfields2]

3 X 15 mins at 100-105% ftp would be an insanely tough session.

[@CamNicholls]

Yes, that is why you would work towards it.

[@Requiredfields2]

@@CamNicholls I don't think I'm ever working toward that. But if you can do it, more power to you. No pun intended. :)

[@mzeier]

What generates that HUD display?

[@CamNicholls]

Garmin VIRB is the software.

[@danielm2058]

How good is a 4w/kg ftp? I'm 22 years old and ride 6h/7h a week (in the winter mostly indoor, nothing structured). I don't do races, have no ideia what people's power is in general. If I trained 12h a week instead, with a structured training plan, how much would my ftp possibly be?

[@PWDr93]

4w/kg is between B and A grade (closer to A grade, i.e. really good). Your FTP is heavily dependent on your bodyweight so no way to tell based on the info you've provided.

[@danielm2058]

@@PWDr93 60kg!

[@danielm2058]

My question is if actually putting some real training in will make a noticeble difference

[@PWDr93]

@@danielm2058 lol yes

[@CamNicholls]

Monster differences

[@benrpink]

How do you get that display up on your videos? Great display!

[@CamNicholls]

GARMIN VIRB

[@benrpink]

@@CamNicholls Thankyou

[@maremare9515]

Hi Cam . . .🖐

[@CamNicholls]

Hay mate, good to see you on the thread

[@maremare9515]

Thx buddy . . .😉👍

[@GADonMc]

With money is what you mean

[@petercollingwood4108]

Forget all this, have a banana 😳

[@HarryTzianakisTheGodOfSpeed]

Its ok one day the world will understand.. Its all Greek to you i know!

[@CamNicholls]

You've lost me Harry, sorry mate,

[@HarryTzianakisTheGodOfSpeed]

@@CamNicholls Chris Miller can explain ha ha ha 🤣😂😆😁👍 20 years passed and training is evolving into The God Of Speed training. Greeks think of everything first😉 it takes time for the Neanderthal to catch on👏👍

[@DDGB08]

👍

[@tobimaxx]

Pedal system is useless when you don’t have ALL pedal systems in the program.