Training Basics: How to Increase Your Aerobic Capacity (Ask a Cycling Coach 273)

[@richardbelen5480]

how to increase aerobic capacity @ 11:52

[@cycletrade2276]

Always appreciate and benefit from listening to you. I'm a 63 yrs old former competitive cyclist who still 'trains' 5-6 days a week and rides with the fast younger groups. I have been in this way since my early teens, so 50 yrs. Never too old. I can ride sweet spot for 2-3 hrs no problem, for me that's 75-85% of max HR 180. I program that in just above endurance and consider it my zone 3

[@XX-is7ps]

I mean it’s a nice attempt at humblebrag but that’s not sweetspot, that’s just regular tempo. Try holding true sweetspot (c. 93% ftp) for 3 hours and get back to us 👍

[@cycletrade2276]

@@XX-is7ps I don't care

[@SteveT__001]

Actually X X I think you will find as he has based his zones on Max HR then he is within the ball park Sweetspot. Tempo is 70-80% of MHR so SS would be maybe 78 - 85%, obviously using power is more accurate as would be using LTHR if no power meter available.

[@cycletrade2276]

@@SteveT__001 exactly

[@Grillmouth]

Humble brag... Whatever... It's inspiring to know there's people who still hit it in there 60's and over. Good work!

[@roebbiej]

Chad is an excellent fountain of wisdom. Thanks.

[@myhumps2730]

Thank you, I know I am wise. Sank you

[@donhoover9998]

Long time listener an PT. Love the tips and shared knowledge/ experience. 5++ stars

[@dhldt1021]

Great video and webcast. Well explained

[@09ironman1]

Does the breathing devices work? GO2 or Airofit ?

[@TrainerRoad]

The research surrounding those products definitely isn't there yet to confirm. Until then: best to just do the work! ;)

[@cliffcox7643]

I missed it, where was the part that told me HOW to increase my aerobic capacity?

[@TrainerRoad]

This is a Quick Clip from Episode 273, the whole segment is about aerobic capacity! *spoiler, there's no single approach silver bullet. ;)

[@cliffcox7643]

@@TrainerRoad But sir, I only have on chamber in my gun, and need that silver bullet now!

[@stug45]

300w 4.1w/kg on 3.5 hours a week?!

[@stug45]

I just asked her for the password. We trust each other and hacking isn't really necessary

[@aussiechiro]

Being 20lb's heavier is going to be a vo2max problem relative to a lighter rider.

[@LaurentGoderre]

I'm so confused! A lot of people are telling me I have no base fitness at that the only way to get it is through low intensity high volume. You seem to be saying it's not the case, that you can get it with high intensity low volume interval but I didn't see much improvement when I was doing that. I could so sweet spot for a long time with no improvement

[@TrainerRoad]

This is where Plan Builder comes in. Low volume / High intensity plans definitely call upon more than just sweet spot to help you get faster, and ultimately, build your aerobic capacity!

[@Sara-df8xp]

I have been doing long steady ride for 2 to 3 week, I been riding +600km a week. But unfortunately when I went to the gym I suffer from serious intense dome due to the lock down and so on... I haven't been able to train with weight. It's been 2 weeks of no bike and the third week was not ridding but insatnd I prefer to go to the gym to regain my gym fitness back but am also a bit sad, because am so worried if I will lose all my endurance base ride? Am I back to zero? Does the two to three base ride will go in vain?

[@TrainerRoad]

Three weeks of no riding will definitely set you back a bit. We recommend incorporating base miles at endurance pace with lighter gym sessions when you're ready to ease back into training!

[@Sara-df8xp]

@@TrainerRoad ok thxs!!! Umm how much time will I get back to my level?

[@Sara-df8xp]

@@TrainerRoad will I noticed any benefits in the long term after no ride for 3 weeks?

[@TrainerRoad]

There are definitely benefits to taking a rest in preventing burnout, but the amount of time it will take you to get 'back to your level' totally depends upon your comprehensive fitness, years spent training, where you were in your training when you took a break, if the break was restful, etc. Theres no finite 'x' amount of time that it takes to get back to fitness, everyone is different! Ease into it. :)

[@Sara-df8xp]

@@TrainerRoad thxs mate!!! Love your videos btw!!!!😁😁😁😁

[@neon-3467]

Chad is the Elon Musk of cycling. Also when is Jonathan going to ask out Amber?

[@chrisbayliss3532]

Kurt Metrose is he not married?

[@darinsteele7091]

@@chrisbayliss3532 that matters bro?

[@jordywilliams]

He’s married to keegan swenson bruh