Training to prepare for a 300km Cycling Event | Majorca 312 preparation

[@derx6666]

Very informative, and proper training Phil. Those 2 Ventop ascends was a serious testament to your endurance capabilities.

[@BikeRacingWithoutMercy]

Thanks Marco - that’s extremely generous of you to say so 🙏💯. What I’m finding is that in places where I can sustain a single consistent power (like Tenerife or here on Zwift) I’m decent. But when the rhythm gets broken up with loads of descent and short climbs - I’m certainly finding it harder 🥵Knowing your Aerobic Threshold and Anaerobic Threshold is certainly a game changer - so highly recommend the lab test. Hope you are starting to recover, Sir 👍

[@derx6666]

@@BikeRacingWithoutMercy Recovery is slow, but it's there it seems. Tomorrow I'm going to talk to my physiotherapist to see if he has useful tips on how to progress with strength training. Especially my right calf has taken a big hit, and will probably need a few months to get back in to some kind of shape.

[@YA-db2ss]

Awesome dude!! Getting stronger and stronger!! Consistency was the key of cycling performance 🔥🔥🔥 A year ago under 180 ftp now getting at 240 , keep inspiring us! Thanks from Indonesia 🙋🏻‍♂️🙏🏻

[@BikeRacingWithoutMercy]

Thanks ever so much Yowes 🙏 - that’s extremely kind of you to say so 💯 Hope all good in 🇮🇩

[@AtakanCOBAN54]

Yesssss Phil. Strong man.💪💪💪 Contratulations. You are numberone my dear friend. 👏👏👏 With hello, have fun.

[@BikeRacingWithoutMercy]

🤣 if only I was even close to number one Atakan 😅 - but giving it my best for sure! thanks ever so much - and wishing you fun, health and fitness ! 💪

[@iancarson8614]

great work phil. mighty progress! keep at that Aerobic training. those top end gains come quickly then plateau. its the aerobic system which does the recovery work from anaerobic work, and its a slow build. can't wait to see your white roads video. i'm sure the gravel brought your bike handling skills to the fore!

[@BikeRacingWithoutMercy]

That’s massively appreciated coming from you Ian 🙏. And for sure - I’m finding I have good capacity for solid power over 2-4hours. But then find I’ve had my fill - so need to build the aerobic system further (and get better at eating on the bike). Strade Bianche was incredible - I have some beautiful footage. And yes - seriously challenging - in terms of bike handling and also unrelenting climbing and descending - plus much steeper than it looks on TV 🥵

[@tman1500]

GL at the 312! I’m doing it this year too. Train ur mind, as well as the body!

[@BikeRacingWithoutMercy]

Thanks Tariq 🙏 - and the same to you, Sir 🍀. Very much agree about the mind - because whilst I love a 2-4hour ride, I always find that around the 100-120km mark, I’ve had my fill! So need to get comfortable with longer in the saddle 💯

[@michaelburns263]

Awesome stuff Phil - I think back to a year or so ago on your Saturday streams where the idea of two ascents of ven top would have been ‘proper emotional’ but you looked like you’d just started at the end!! Congrats!!

[@BikeRacingWithoutMercy]

Thanks ever so much Michael 🙏💯 and for sure a year ago I’d have ridden as hard as possible up Ventop - and would be annihilated at the end. But here keeping 10-15W below my anaerobic threshold makes a huge difference 💯

[@paulhamblett7791]

Loving it phill! Great ride today in the strada bianchi, this videos efforts paying you back 💪👍

[@BikeRacingWithoutMercy]

Cheers Paul - all your recommendations for lab testing and big blocks of power have massively helped my fitness 💯🙏. And cheers on Strade Bianche - absolutely epic 🤩

[@DennisNowland]

Great info as usual. Thanks for sharing.

[@BikeRacingWithoutMercy]

As ever - thanks Dennis🙏, am really pleased you’ve enjoyed this little series. Am trying to cram a lot into each video - so appreciate your kind encouragement 🙏

[@leebaxter8654]

North Wales ride is creeping upon us at speed too. Better pull my finger out!. Im going to use youre fasted ride recommendation too try and hack some quick adaptions.

[@BikeRacingWithoutMercy]

Indeed it is Lee - and I was thinking the same earlier today when feeling gassed at 120km on the Gran Fondo Strade Bianche - I think 320km and +6000 is going to be a bridge too far for me - but I’ll keep plugging away 🥵. Hope you are well Sir 💪

[@leebaxter8654]

@@BikeRacingWithoutMercy Looking forward to seeing strade Bianchi footage. 120km at this time of year is no small potato, especially on the race route!. I am well, but can confirm that i have a little doubt in my mind too regarding the North Wales distance and ascent. We can but try😬😬

[@cypriano8763]

have done half a dozen 300k plus rides. the key imo is fueling and effort management. front loading nutrition and aiming for a negative split in avg wattage has worked best for me. .

[@BikeRacingWithoutMercy]

I couldn’t agree more Cypriano 💯 - and if you check out my Majorca 312 Video, I spend a fair bit of time on the subject of fuelling also. The eating Gran Fondo for sure 💯. Lab test show that even at mid endurance base I burn 120g-140g carbs per hour, more than most people can eat per hour on the bike. And as you say need to get on top of the eating before, during and after. 👍

[@antonyhunt9598]

Looks very much like you’re going for a top finish Phil, not just completion. It’s the Mental battle I find toughest on the 312. Good luck, I’d like to say see you there but within the massed crowds there’s little chance. 💪

[@BikeRacingWithoutMercy]

Thanks ever so much Anthony - very kind of you to say so. I’m pretty decent at riding for upto 100-110km - but then to your point I find I’ve had my fill and would ideally just call it a day and have a slice of cake 🤣. So the 312 represents a massive challenge for me mentally and physically - I’d like a decent time but also am aware it will be a big accomplishment to get it done ! Sorry you won’t be there - and fully understand your rationale 👍

[@antonyhunt9598]

@@BikeRacingWithoutMercy sorry Phil, you misunderstand me; I will definitely be there. My point about not meeting or seeing you was based on the experiences of knowing how manic it is. It is a great day, and there’s lots of tips and tricks but I’m sure you’re more than covered on that front. I’ll keep. My eye out for you 😎

[@BikeRacingWithoutMercy]

Ahhh - hopefully I’ll see you there Anthony 👌 - and very best of luck with the training and prep 👍

[@scottmccann4509]

Thank you, lots of information to digest as that event is definitely on my bucket list. Oh and thanks for turning my Alexa on and adding some music in the background, very kind 😂

[@BikeRacingWithoutMercy]

Nice to hear something obeys me, Scott 🤣 - And yep a must do event for sure 👌 - it’s very cool to know where your physiological aerobic and anaerobic thresholds lie - takes some of the guess work out of things

[@nickbrownbill3413]

Great video Phill and all this is clearly paying off, you're in flying form at the moment. What you said about the 6 zone model leading to VO2 sessions that are too low in intensity is very definitely true for me, much prefer to go and do some local 1-3 minute hills as hard as I can to really get those adaptations

[@BikeRacingWithoutMercy]

I agree - and reckon the 1-3min hill climbs are epic for VO2 Max fitness, Nick - which I have climbed up and down Swain’s and Highgate West Hill until I can face it no more 🤣 And cheers on the form…. Still not ready for anything like the full Giro de Wales yet - I don’t think folk who are doing this realise it will be their toughest ride of the year 🥵

[@DavidRaynham85]

Some great sessions there Phill. Oooooooft.

[@BikeRacingWithoutMercy]

Cheers David 🚂 - 312kms is looming…. But worse still, Nick’s Giro de Wales 😳

[@Ishtacka]

Great video! Inspiring and informative. Keep it up!

[@BikeRacingWithoutMercy]

Thanks ever so much Ishtacka 🙏 - so pleased this was useful - and plenty more to come 💯

[@tonystrange7224]

Evening Phill, quality video and as is the norm another brilliant informative 20 minutes. Clearly your endurance capacity is superb. 2 Ventop summits is a serious indertaking. And nice try asking Alexa to clear the lactic. If only 😆.

[@BikeRacingWithoutMercy]

Evening Tony - hope you and the family are bearing up 🤞. And thanks ever so much 🙏 - if only Alexa could oblige on the lactate front ! The 2x Ventop was ok - because I was able to hit an out the saddle rhythm and kept the power 10-15W shy of my anaerobic threshold - makes a huge difference knowing this number and also the implications of going above it 💯

[@Stefflaj]

Great video, enjoyed it ! Got a trainer + Zwift in december, never tried the Mont Ventop yet... 114 kg and FTP @ 215 (ramp test). I do like climbing outdoor but I'm slow like a tractor haha. This 312 km ride looks tough but fun!

[@BikeRacingWithoutMercy]

Thanks ever so much Stephane 🙏 - and thats a great decision to get fit with Zwift. My favourite climb in Zwift is the Epic - so do that a few times before Ventop. Am looking forward to the 312, but if you want a lovely challenge check out the Strade Bianche video I just released - it’s got shorter climbs, and and plenty of undulating and flat if you are looking for a good goal to work towards 💯

[@ethanchallenger888]

Proper interesting video 👍 Enjoyed that

[@BikeRacingWithoutMercy]

Thanks Ethan 🙏 - am super pleased you found this interesting, I’ve been trying to chart a more holistic approach to show what I’m getting up to in training 👍

[@Richz2]

You can’t beat the tried and tested ‘SweetSpot’ training!

[@BikeRacingWithoutMercy]

It’s so so sweet isn’t it Richard 👌. And for me also transformed by knowing where my Anaerobic Threshold lies. I love the Zwift long SweetSpot - but it has undulating 5min blocks with half of them 10W-15W above my anaerobic threshold !

[@markbentley4343]

Fascinating stuff Phil. On the VT1 - still not sure where it corresponds with LT1 in your case and HR zones. Generally LT1/VT1 should fall within Z2 HR, often towards the lower end of that zone, where you are burning fat, not carbs. Scientists would often take the lower of VT1 and LT1, whichever is lower, to set endurance zone.

[@BikeRacingWithoutMercy]

Cheers Mark 🙏 - your kind support is always very much appreciated 💯 VT1 and LT1 should coincide - the point at which lactate first appears in the blood. As for VT2, the VT1 is a threshold and should sit at the top of zone 2 - which is another failing of the 6zone model - where my VT1 sits in very low zone 3 based on a standard FTP test to calibrate.

[@mattttt3057]

Wow Phill. You have just outdone your two other vlogs on this subject. Great to see you putting that knowledge into real life. I agree Ventop is the most boring climb on zwift! Very much like Australian climbs...straight up with nothing much to look at!

[@BikeRacingWithoutMercy]

Too too kind Matt ! 🙏😊 - and for sure, I’m getting a lot of pleasure putting the knowledge into practice - it’s definitely a massive help to know where the aerobic and anaerobic thresholds lie - because previously on Ventop I’d have burnt myself out on the first climb! But literally staying 10-15W below anaerobic threshold made a huge difference . I’d take a long boring Aussie climb over the super short or flat ones near me 🤣

[@mattttt3057]

I and many others are doing 235km with 4000+m elevation on 13/3/22. Have roughly worked out my zones but not to your precision! A bit of an epic. kzbin.info/www/bejne/sJ_Fk6xmjbell9k

[@Daimoku1938]

Phil the Supreme... Long time no writing 2u...saw that u challenged the Italians Alpes and Tenerife deserts as well... have u got already the wattbike new generation or still the old model??? noticed as well the background is different... not anymore the bunker at London centre... did u move out from there??

[@BikeRacingWithoutMercy]

Rui! Long time Sir!! Hope you are well!! Yep - a little trip to Italy, and also incredible Tenerife - for sensational winter climbing - 45km ascent is possible from the Adeje coast to top of Teide 👌 And Masca is on another level 🤩. We sold the apartment - and are in a temporary one before moving into an actual house - where a new WattBike Atom 2 will be delivered. What’s going on for you this year?

[@Daimoku1938]

@@BikeRacingWithoutMercy Phil the Supreme... Senior Partner of Zwift Inc and Wattbike... Ex Grand Master of Bin Powders,Muffins and others alike, Ex Grand Chef Culinary of half baggets with tin tuna,presently living in temporary quarters...life here like everywhere else is shadowed by war,suffering and death... on the bike side waiting for the ice and snow to melt which should happen in 1 week time, meanwhile bought from Germany Specialized Mtb and last week sold my old elite Direto XR and bought the best indoor trainer in the market...Wahoo Kickr... really amazing how it can simulate the road feeling, extremely quite,a pleasure to ride, no wonder that people zwifting on it don't want to ride outdoors...where will be your new house?? London Centre or outside the city?? keep full ahead and a lot of greetings to The Boss (Jayne)...we keep in touch.

[@richiehawkes3981]

Have you tried the Xert platform. Really good

[@BikeRacingWithoutMercy]

not yet, but so so many people like you, speak very highly of it 👌

[@richiehawkes3981]

@@BikeRacingWithoutMercy used it for about 5 years and it plays on the polarised programme approach (just like yours!) hence my point. I combine it with my TSS excel calculator to ensure I turn up at an event at exactly the right Level of form/recovery score.

[@BikeRacingWithoutMercy]

@@richiehawkes3981 Cheers Richie - I’ll look into it properly once I have some spare time. Really appreciate the heads up 👍

[@ethangodridge6833]

Good video as ever. I have recently been enjoying the dates, probably 70% of what I consume.

[@BikeRacingWithoutMercy]

As always much appreciated Ethan 🙏 - and the dates are excellent aren’t they 👌. I ate about 12of them on the Gran Fondo Strade Bianche yesterday 😋

[@ethangodridge6833]

@@BikeRacingWithoutMercy I ate 11 mejdool dates on my ride yesterday and then had some more later.

[@paulmorrison30]

Awesome once again 👊🏾✊🏾

[@BikeRacingWithoutMercy]

Too too kind Paul 🙏 - hope your weekend was a good one Sir 👌

[@paulmorrison30]

@@BikeRacingWithoutMercy You’re very welcome ✊🏾. Unfortunately my wife has tested positive for the dreaded Covid and she’s quite unwell at the moment but hopefully she’ll improve over the next few days🤞🏾

[@BikeRacingWithoutMercy]

Really sorry to hear this Paul - and I too very much hope she makes a full and rapid recovery ❤️‍🩹

[@RideWithGerben]

A hour with Anquetil. That's proper base building there! :D

[@BikeRacingWithoutMercy]

🤣 Gerben - yep Monsieur Anquetil knows how to shift !

[@mathewrose2951]

My only question is how to build up endurance in one's chamois. I did the Zwift Fondo this weekend and carried on riding for an even three hours, but the only thing that's truly sore the next day is the old sit bones. Chamois Butt'r only goes so far . . .

[@BikeRacingWithoutMercy]

🤣 good question, Matthew ! On the 2x Ventop - I climbed a lot out the saddle to “provide relief “ 😁 - but seriously I find that changing riding position indoors is important - because it involves different muscle groups and gives respite to others. Also - check your bike fit - can make a bid difference 👍

[@foundfoundfound1]

did you overtake any vintage fiat 500s on the climbs of the strada bianchi? siena an important quattrocento renaissance centre, but doesn't get the box-office pizzazz of florence, venice, or rome. worth staggering about if there's time.

[@BikeRacingWithoutMercy]

Siena was very short on vintage fiat 500s, FFF ! But I did overtake the Lotto Soudal bus and support cars ! I’ll be heading back to Florence - it looked every bit as amazing as I’d imagined on the flight in - with Michelangelo’s domed cathedral presiding magnificently over the city 🤩🇮🇹. Siena was really beautiful and medieval- and very atmospheric-l

[@foundfoundfound1]

@@BikeRacingWithoutMercy the 18th century grand tour (of italy) was one of the best things invented. nice to see the ‘englishman abroad’ tradition maintained. some inside dope for your next pub quiz: dome of florence cathedral designed by brunelleschi, not michaelangelo. has a stairway you can climb to top.

[@TheDomLouis]

EPIC!

[@BikeRacingWithoutMercy]

Thanks ever so much Dominique 💯🙏 - too too kind Sir!

[@richiehawkes3981]

Great to see your traing peaks stats but hold them longer - they disappear too quickly

[@BikeRacingWithoutMercy]

Thanks Richie - I’ve held them up for about 4 seconds on the video tonight 👍

[@richiehawkes3981]

@@BikeRacingWithoutMercy cool - as when you pause you tube the menu pops up and you can’t see your stats. Your EF and IF especially! Thanks. pS I’m the guy you bumped into in St Albans the other Sunday morning. You’d just finished a ride!

[@glennicol1361]

Oh my god! 2 times up Ventoux is quite an effort for sure... Did you take a day off afterwards?

[@BikeRacingWithoutMercy]

Cheers Glen 🙏 - and once upon a time I’d have gone full threshold up that, and burned myself out during the first climb. But staying 10-15W below my anaerobic threshold made a big difference. And yes - full rest day after. I have always x2 per week 👍

[@glennicol1361]

Fantastic! Keep up the good work!

[@marcofabiano8672]

Another question about heart rate, an effort. I learned that, even if you do constant power over time, heart rate will raise due to fatigue. Slowly but it will raise, right?

[@foundfoundfound1]

yes. it’s called heart-rate drift. reflects fatigue, rising core temperature, water loss.

[@BikeRacingWithoutMercy]

Cheers FFF - appreciate the technical detail on that 🙏

[@richiehawkes3981]

@@BikeRacingWithoutMercy training peaks best for this stuff - low even negative Drift scores a great sign of fitness improving. EF also good to use for comparable power efforts (eg don’t compare EF for a zone 2 v zone 4 ride)

[@BikeRacingWithoutMercy]

@@richiehawkes3981 - following the lab work, I’ve increasingly taken care to monitor HR ranges more closely for different training zones, as one of the indicators as to whats going on physiologically vs the desired intensity power zone.

[@Verysimpleyetverydifficult]

Cool stuff. I’m training for a 300km ride too - Chase the Sun in June

[@BikeRacingWithoutMercy]

Chase the Sun - sounds incredible, Neil 👌 What’s to Route?

[@Verysimpleyetverydifficult]

@@BikeRacingWithoutMercy longest Saturday daylight hours of the year (18th June), depart Minster on the kent coast at sunrise and have to reach Burnham on sea on the Somerset coast by sunset. It will be quite a challenge for me! I have been doing training on Sufferfest and my FTP is 10% up, but although I feel stronger I don’t think my endurance is there yet. I need to do longer rides…

[@Verysimpleyetverydifficult]

@@BikeRacingWithoutMercy what’s your view on how much you can prepare for the 312 using intervals, versus long rides?

[@marcofabiano8672]

Hi Phil, I am asking myself if you use ERG mode in the workouts?

[@BikeRacingWithoutMercy]

Very rarely Marco - but I find ERG useful for big blocks of power like 2x20mins at threshold or 4x10mins - it lets you focus on the cadence and pedalling technique 👍

[@davidbacon2726]

Hi, I want to try your VO2 Max intervals. What do you recommend as a starting point for someone with good fitness in terms of interval length and number of? Thanks.

[@BikeRacingWithoutMercy]

Cheers David - I’d suggest that if you are using the Zwift style 6 power zones derived from your FTP, then try upper zone 2 for the tempo and top end VO2 Max for the surges. I’d start with 20mins upper zone 2 into 18mins tempo with 6x60sec VO2 max surges, and then straight back into 20-30mins upper zone 2. Then build to 30mins of the surges (10x60secs). And then try the one I just did

[@stephen4347]

Bro how can you talk during VO2 max?

[@BikeRacingWithoutMercy]

🤣 Cheers Stephen ! I spin up the high cadence and only really talk very early on into the effort - as you can see I’m digging very very deep for the most part

[@mickboekhoff]

Interesting video again Phil. You mentioned your hr not rising when at your power threshold, did you also measure this HR in a lab test to know which hr is sustainable for a long time or does this vary too much between sessions?

[@BikeRacingWithoutMercy]

Cheers Mick 🙏 Adam was saying that at your anaerobic threshold, you should be able to ride for 30-40mins with stable but elevated HR, Lactate and breathing - so typically for me this would be around 165bpm for 40-45mins at 265-270W . And the length of time (eg 30mins or 40mins) will vary according to fatigue and general fitness 👍

[@dalecollins2085]

80% Of cyclists are not really bothered about such nonsense..

[@BikeRacingWithoutMercy]

Clicking through to watch a video you have no interest in - and then commenting negatively confirms you have too much time on your hands, Dale

[@marklee3248]

Don't watch and don't comment then. I'm one of the 20% and find Phils videos both informative and entertaining. You're clearly one of the 80% and clearly a bit of a d1ck