What Can You Learn From Van Der Poel’s Training? | GCN Show Ep. 482

This week Dan and Si are discussing how Mathieu van der Poel’s new training plan could revolutionise the cycling world - train less, win more! They take a deep dive into Mathieu’s Strava to find out just what makes his training plan so special! Also discussed Si attends a film premier, cycling’s biggest companies, your hacks and bodges, and more!
Hack/Bodge Of The Week:
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Weekly Inspiration:
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0:00 - Intro
0:35 - This Week We Learnt
2:30 - MVDP Special Training!
13:32 - Weekly Inspiration
17:40 - Cycling Shorts
21:02 - Hack/Bodge
27:44 - Caption Competition
29:26 - Comment Of The Week
32:30 - Coming Up On GCN+
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How do you train? Do you think his training schedule makes the difference? Let us know in the comments!👇
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[@gcn]

How do you train? Do you think his training schedule makes the difference? Let us know in the comments!👇

[@jeremyedwards3612]

In the nicest possible way elite athletes are freaks of nature.... VDP has his family lineage to thanks for huge physical gifts, but needs the most up to date sport science to edge him past his rivals, who are similarly gifted.

[@frozenbean]

“Ride as much or as little, as long or as short as you feel. But ride” - Eddy Merckx. Sounds like Mr. Merckx was on to something, hey?

[@twifosp1]

I live in an area with lots of hills where its hard to maintain zone 2 for extended periods of time before having to exceed ftp to go up double digit grades. Suggestions?

[@jefferycampbell2243]

@@twifosp1 Lower gearing

[@robnolte2547]

You need to consider too all the training he did prior to taking his break. He had accrued a lot of fitness prior some of which isnt lost all that quickly some of which can get back quickly.

[@Tattersail]

Van der Poel can upload all his data freely because anybody trying to replicate it is going to effing die.

[@zackwilson1124]

😂😂 ICU in the first hour trying to maintain that level of intensity.

[@404nobrakes]

It's not information; it's a threat.

[@gbart981]

At almost 70 I train for smiles per hour rather than miles per hour. I hold the KOM for that in my area:)

[@gcn]

We love that!

[@gracedeasis830]

Quotable...!

[@kevinvantroyen]

Cheers to that sir

[@raymark9392]

Awesome mate

[@willsketchesmusic]

I'm going to start using that phrase, bloody love it :)

[@BCPilotguy]

The synchronized sit back at 0:17 is a thing of beauty 😂

[@gcn]

They've been practicing

[@easternbrown]

Tandem

[@SomeUserInternet]

A few years ago I was preparing for a cycling race and asked ex world tour pro for a training advice. Was a bit shocked how simple the answer was. As much zone 2 riding as you can(I did 5 months) then before the event a month of very hard but short intervals(cyclocross summer league and some intervals did the job). Nothing in between - either slow, or max, anything else - waste of time. I was flying! The hard bit was trying to stick to zone 2 while riding with other people. No sprinting, sticking in zone 2 on the climbs, while others were going max. But the results were worth it

[@richardggeorge]

Yes - That's how the best athletes train. Search for this video: VIDÉO MANAGING THE DISTRIBUTION OF TRAINING INTENSITY: THE POLARIZED MODEL

[@lordbachus]

Thats how Lance Armstrong trained.. but also two times olympic medalist ice scating Niels van de Poel..

[@markbentley4343]

This is exactly the right advice, of course :) People think they can jump off the couch and do intervals/go hard, and they’ll get faster. They do, but they leave a very weak aerobic base in the background

[@0kojack0]

Doesn’t this polarised training method only work if you have 900 hours a week to train? Sitting in zone 2 for 4 hours a week is surely getting you nowhere fast lol

[@markbentley4343]

@@0kojack0 You can make gains with 4 hours, 4 times a week, even. Just add an interval or 2 onto the end of 2 of the rides

[@bikndave68]

Chris Hoy is brutal… “left or right leg Ollie?”

[@Stealthsuit25]

That part has me in stitches

[@skulluxe1541]

#captioncompetition “Padun me Mark… can I get a selfie?”

[@kpizzle1985]

Some of the stories told in the weekly inspiration segment make you realise just how lucky you are ♥️

[@christofferstenbeck6630]

The Back on Track series was really good and I really look forward to the next episode! Super exciting!

[@galenkehler]

Conor is head and shoulders above his competition

[@gcn]

😂

[@n22pdf]

Brilliant lol

[@nicholasbannister56]

Thank you guys for paying tribute to Richard Moore. A great man 🙏

[@Tilemason1]

CONGRATULATIONS JESSE 💯💯💯💪💪🙏🚲🚵‍♂️ such an inspiration, you Rock brother.

[@joshhaibike1365]

Just watched the first episode….. awesome series not something I’ve looked into much track cycling but will definitely watch the rest of the series

[@gcn]

Glad you enjoyed it, Josh!

[@billmccaffrey1977]

I'm excited about this new Track Series. My wife and I are going to watch the 1st episode on GCN+ tonight.

[@markjthomson]

Talent vs Training... They go together hand in hand. You can have all the talent in the world but without training, you may be ok... even good, but not great. If you don't have the talent, training will help... but combine the two and you have outstanding, as we see with many of the top riders.

[@barrydunne78]

Mostly z2 , i look at my friends on strava and i seem to be the only one doing it right(being really strict in the zone), and 2 intervals per week and 1 group ride or race. I think the problem is the online training platforms need to sell overly complicated training plans "no pain no gain" training plans. They wouldnt make any money selling z2 programs

[@richardggeorge]

Search for this and you will feel better.VIDÉO MANAGING THE DISTRIBUTION OF TRAINING INTENSITY: THE POLARIZED MODEL ..

[@ultra2extreme]

my problem is that im in Z4 getting the bike out the garage. Id need to be in bed fast asleep to be Z2 :D

[@jtokyo9271]

100% agree

[@cb6866]

Thanks Dan and Si...and the "Four is a riot " .....was awesome. Peace

[@mstrasser]

Love polar training. I stopped buying a TodaysPlan plan last year (and again this year) and am trying to do polar via Zwift group riced (easy) and A races (hard). Putting out my best numbers 20min (5.1wpk) and 5min (6wpk)

[@gcn]

Nice work!

[@jjjensen9493]

Lot of you fail to see or realize MVP is not starting from scratch… I’ve seen people from local small scene bouncing back after a month off to going from 4.0 watts per kilo for 20 min first week to eventually 5..0-5.5 watts per kilo in 20 min by the 4th week

[@themindgarage8938]

Form is temporary, class is permanent. Even if you stop training for a while, although you lose some of the adaptations that give you your top-end (FTP, VO2max and above), you still have the base. An off-season MvdP with say a 380W FTP score will be very different from a lesser rider with the same FTP in their prime, so it's not surprising that after a few weeks he can regain most of his top-end power.

[@sgillespieuk]

Who else thought the track trophy was one of those expensive Dyson fans?

[@Kimberly_Sparkles]

💯

[@drwatsonpe]

Lots has been written about an 80/20 distribution of efforts (the former Zone 2, the latter high intensity). Sweet Spot Training appears to be a great way to not get the advantages of high intensity workouts while not recovering as you would with low intensity workouts.

[@richardmiddleton7770]

Not quite. Sweet spot CAN be high intensity if the intervals are long enough. I think you're referring to 'zone 3' whereas sweet spot is right in the middle between zone 3 and 4 and is quite specific.

[@davidg2609]

You've mentioned it in the last 3 shows so it must be true. It's great news. I'm not old and slow, I'm training in Zone 2!

[@Astraeus73]

GCN, don't forget that Mathieu VDP's fitness also includes the actual racing, so strictly speaking his training would contain zone 2 work, over/under efforts, then high intensity race 'efforts'. I thought I'd mention this as the racing itself isn't often factored in as part of the training. It'll be very interesting to hear more on the topic of training intensity once Simon has concluded his research. Great content GCN, thanks!

[@gcn]

Understood, but he hadn't raced before he came third at Sanremo. Dan

[@MaximEck96]

I would add that Comming from Cyclo-cross and mtb he is used to sub 1h high intensity effort with high power acceleration... So he isn't likely to loose that ability in 3months of the bike. But the overall fitness was lacking thus the looooong steady ride with juste enough intensity to keep it interesting

[@wotexpat9367]

2,200 watts? Wow..... Ollie gets dropped without even being there. :)

[@LS1conehead]

It is amazing that he did not rip that carbon sprint bike to shreds (no matter HOW well built, or how great the lay-up process involved in it's construction!) when he gets out of the saddle to wind up a final 200 in the match sprint, or at a standing kilo start!! ;) :)

[@zephyrfpv9871]

Track cycling champion's league looks lit as f**k💪💪💪 We really need more track cycling and even Criterium racing!!!🥰

[@jermstaallen4913]

Chris hoy 46 and almost 2200 watts unbelievable, I’m 40 and can’t quite hit 1000 yet, I use cycling for cross training and love it, I want to go further with my cycling but atm my favourite sport of rink hockey has my all, while my body can’t still handle it

[@LS1conehead]

Soooo glad that the UCI is at least trying to do something to promote track cycling outside of the Olympics! I personally STILL think that the Worlds should be put back to running at the same time/general location of/as the road and TT world events, and that the individual pursuit MUST be re-instated as an Olympic track cycling event. ;)

[@PistachioFilmsLLC]

congratulations Jesse on your first 100mile ride. good health, and happy riding. Drew.

[@TheRelul]

Jesse is the real MVP here

[@speedpjg]

Thank you very much. I was very surprised to be picked!

[@fritsgerms3565]

Mvdp: it's genes. So many atlhletes (even amateurs) train the same amount (and programs) but with very different results. In the competitive cycling world (and his own team) his colleagues know he is different. His doctor has been outspoken about it too.

[@sport1349]

yes

[@ethangodridge6833]

Nothing too surprising. I think one of the main factors was that due to his absence from racing, he avoided the illnesses sweeping through professional cycling. This further allowed him to stay healthy and focus on his goals and preparations.

[@CFCMahomet]

The media papers also talked about his stay at an altitude hotel in Spain.

[@terry.hudson]

Peak Dad skills there with that volume of puns 😄

[@chillimunki]

Looking forward to watching Si and Hank gravel bike up and down Snowdon on Sundays video. I met them on their ride and they were kind enough to stop and chat for a few minutes. Both were really friendly decent guys and they even let me take a photo with them. Si asked us not to post the pics on social media as the 3ts hadn't been released.... a promise that we have kept! My wife told Si she thought the bikes looked good and that she like the 'racer' handlebars, bless her.

[@gcn]

Cheers! It's a good one so hope you enjoy!

[@RochsWorld]

Another great show, although my dad was moaning that you went a bit overboard on the ads this week.

[@davidwalton3291]

I love you! Love your advice thank you

[@simonnordberg6822]

While you were talking about MVDP training I couldn’t help to wonder if you have seen the Swedish speed skier Nils Van Der Poel training program “How to skate a 10k”. If you haven’t take a look, it’s absolutely crazy and very interesting.

[@mac23806]

The cherry blossoms are in full bloom in the east coast in us and they are amazing you should definitely come see them one day if you get the chance they are amazing.

[@mr.sept.5790]

People are gifted with talent and hard work. Hard work beats talent if talent don't work hard they say.

[@bazzahead7282]

Dan inadvertently made a joke about the Orval class! You’ll need a coaster 😁

[@junaid42465]

Hats off to Jesse. He is a big inspiration for all of us. Jesse if you are reading this, may God give you all the strength and good health to ride even longer.

[@speedpjg]

Thank you very much!

[@seanhammon6639]

LOL many times. Outstanding content and presentation! Thanks guys

[@gcn]

Glad you enjoyed it!

[@Kimberly_Sparkles]

I'm just glad to see that Si really dressed up for the red carpet. His BLACK gcn sweatshirt. Fancy...

[@_gawen]

As a Belgian, Dan's understated testament of Orval is a legitimate proof of how much a Belgian beer fan he is.

[@MalcolmTroon]

I am curious about the training MvdP and van Aert did as juniors. It seems like these guys built their power as kids and their strength as adults.

[@stanL9]

Word

[@leetori1]

MVP is likely doing some heavy core strength work to support the back injury. This training can help peak power too

[@gcn]

Very true! Core strength can make a huge difference to cycling performance!

[@GaryTurbo]

I recently got some pedal plates so I can ride my bike to my college courses

[@brannmacfinnchad9056]

On the Orval beer glass, please tell us how you did it! I needses one, and happen to have a goblet top needing a new stem.

[@larter_larter]

#CaptionCompetition Urán recording an introductory video for next week's GCN Show. "From Tour of the Basque, welcome to the GCN Show."

[@Jewishkowboy]

I have 2 Trek bikes and love them!!

[@johnworth319]

I'm sure others have noted this, but the hack/bodge Merckx bike was a cantilever brake setup

[@LS1conehead]

Definitely noticed that, and just took for granted it was a 'cross bike, or a custom built touring bike??

I don't think MVDP shows all his rides publicly on Strava. Some of them are probably hidden/private

[@kamucho]

The news about Richard Moore is very sad. The tributes around the world of cycling shows just how much he will be missed.

[@andrewbailey583]

Question?? With you saying he lost head unit so could not up load to Strava, do you think that it’s fair for pro to take the KOM on the road? Reason for this is pro’s have local KOM’s where I live where Tour of Britain came through Lowestoft & some of the segments have roundabouts & traffic lights in them so they have the police making sure that they have a free run to ride it. This also means in some cases there could be a local segment where maybe the 1st 20 are from the tour. Do you think Strava should have a separate column in there for pro’s? We could then still see what they have done but still have a chance on the segment.

[@ChrClausen]

@32:05 As you should carefully choose at which date you promise to do a triplet hour record.

[@memofromessex]

I reckon I have become a faster cycling thanks to using an ebike for my commute twice a week, which I reckon must is in Zone 2 for 2 hours a week.

[@aklamo]

I really love the channel but I’m confused about why you guys are talking about polarized and Z2 training like it’s a surprise. It’s been a staple of endurance sports training and has a huge amount of academic literature supporting it for years now (not to mention popular books, blogs and KZbin videos on the topic).

[@marcalvarez4890]

Because this is a popular youtube site, not an academic journal. ...and this channel is more entertainment than real journalism...

[@okantichrist]

@@marcalvarez4890 and 4 hour endurance rides aren’t compatible with their sponsor Zwift

[@richardharris8538]

@@marcalvarez4890 To be fair, it's a good mix of journalism and entertainment. This vlog is something I look forward to. (🤔But maybe that says something about my life.)

[@markjthomson]

Exactly, runners have been doing it for decades! Roger Bannister as a runner used it, Arthur Lydiard as a coach built on what Roger did in the 1960's.

[@aklamo]

@@marcalvarez4890 While I would agree that GCN has high entertainment value, I think they also have some considerable clout as a media outlet for the sport of cycling, especially as they expand their offerings into GCN+ with streaming entertainment services and race coverage. That has little to do with the recent hot take on Z2 training, which I simply find a bit bewildering considering its adherence among both hard core sports scientists and casual “bro science” enthusiasts.

[@jeremyedwards3612]

Perhaps set up an interview with Jo Friel, author of fast over 50.. Which advocates a polarised approach. Dan must be touching 50?

[@andreaonyoutube9560]

To add to MVDP's published training, I heard on a podcast he's been doing a lot of altitude training at a facility in Belgium that simulates living high and training low. That will create a lot of beneficial training adaptation you can't gain on the bike alone.

[@markbentley4343]

I seem to remember Pogacar’s coach saying altitude training camps created too much stress for not enough gain

[@jamestalkscycling]

Not heard that but I think he stayed at Kolobnev's hotel in Spain where you have altitude rooms. He trained with Campenaerts a lot and he was there.

[@paulsolon6229]

@@jamestalkscycling correct

[@paulsolon6229]

No. In Spain

[@CheeseyWotsit]

FOURISARIOT was a bit of a shocker, but the mispronunciation of GRAVELGIRL on a previous show is still the best.

[@michaelb1761]

Jesse was very inspiring.

[@JonReid]

Regarding zone 2 polarised training, will it be as effective for those who cram in training in between doing a job - for example, if you’re only able to train for around 10 hours a week? My guess is that sweet spot training was designed for this sort of person rather than elite, full time athletes.

[@RossTheNinja]

Yes. If you watch Dylan Johnson's videos on the subject, the data points to the need to go 30 hours a week at z2 being a myth

[@JonReid]

@@RossTheNinja what about time at intensity. If you keep to a polarised plan at 10 hours a week, does that leave enough time at intensity?

[@RossTheNinja]

@@JonReid it has for me. You have to accept that you'll improve at a slower rate but it'll take much longer to plateau and the risk of overtraining is reduced.

[@JonReid]

@@RossTheNinja that makes sense. Thanks

[@CarlForde]

you guys are Aces :-)

[@johnandrews3568]

Si... " a bathroom light? Waaatt? " punning without even realizing it.

[@michaelb1761]

I think I've found the problem with my training. When asked "beer or wine?", I responded "Scotch!"

[@gregtempleton7385]

It sounds fairly familiar to Matt Hayman, he rode on Swift prior to Paris Roubaix. Train smarter not harder!

[@jorisjanssen12]

the track trophy looks like a duson air fan

[@jabehauber]

11:35 Ponder that for a mo: 2.5 kiloWatts. That is the equivalent of running a 4-zone A/C system.

[@gcn]

He's CRAZY powerful!

[@mekanikoilocanovlogs2874]

Watching from ph🇵🇭🇵🇭🇵🇭

[@philtomlinson8220]

I think it's mainly down to genetics. Lets face it, his dad was pretty good, winning the Tour of Flanders and World Cyclo-cross champs amongst other things. Then there's his Grandfather Raymond Poulidor, who sadly died not so long ago. Known as the eternal second, but when you consider his career coincided with those of Merckx and Anquetil being 'best of the rest' probably isn't a bad epitaph.

[@Sjorezz]

True!

[@darinsteele7091]

i never had luck with sweet spot training, i found it did nothing. either doing zone 2 or threshhold/vo2 max is what helps me. lots of zone 2 will help enough i think to give you good sweet spot fitness.

[@richardggeorge]

Search for this for reason why. I found it very informative. VIDÉO MANAGING THE DISTRIBUTION OF TRAINING INTENSITY: THE POLARIZED MODEL

[@mattwood2612]

Hilarious duo act - beer or wine 😂

[@claudiaking8882]

Four is a riot.

[@simonsepic]

Now that lady is inspirational

[@Tilemason1]

Speedway racing would make a great "drive to survive"

[@marklamourine3130]

RE: UCI Track Cycling League - I'd really like it more if they dialed back the bling and light-show just a scootch. I understand the WOW factor, but it's kinda distracting.

[@LS1conehead]

Agreed, but they are trying to bring over fans from road cycling, and need something to grab their attention. Given that it mostly takes place during the road OFF season, getting more of the Pro Tour road 'stars' involved would also help accomplish this, sort of how some would ride the old Six Days in the past (Merckx, etc.). ;)

[@Pozzyvibes]

I mean I can go ahead and train like him but I would miss out on all those 200km races that might get him a bit stronger. If you don't have a crazy race schedule you have to make it up in training. Unless of course racing doesnt get you stronger.

[@1matko1]

Caption: "Are you still not Pa-done taking selfies?! One more and I will U-run away."

[@middlh]

the UCI track champions league trophy looks like a Dyson air fan

[@alaintallier1956]

What makes Orval even more special than just its great taste, is its rarity. The trappist monks don't care about large profits so produce limited quantities of beer and cheese, which get bought out very quickly.

[@IThee-hw8oj]

Talent... talent... talent.....

[@alexk2127]

SiS is good, but I hope you get TORQ as your sponsor with some discount codes to pass around.

[@smellynecklace]

3 to 20 is 3 minutes all out into 20minutes of zone 2 ?

[@aim-at-me]

On Connor taking all the colours. Orbea: And Mr Richardson, and what colours would you like? Si: No thanks.

[@abelsousa3641]

I can't believe you removed Kristoff from cycling shorts! It was one of the most hilarious parts of the show! I want Kristoff back!

[@gcn]

Maybe taking him off was a lucky charm for him after that Scheldeprijs victory 🤔

[@abelsousa3641]

You wish! 😂

[@0kojack0]

Sounds like a few digs at trainer road here lol. Im sure a zone 2 polarised plan is the best way to get fit if you have 30 hours a week to sit on the bike in zone 2 for 8 months of the year….. but for most of us that work full time jobs, is it still the best plan? I doubt a zone 2 polarised plan will be QUITE as beneficial if you only have 10 hours a week to train

[@petersands4449]

Lol I was thinking the same thing

[@giorgiobordiga3515]

Conor on that bike looks straight out of Mad Max

[@jabehauber]

2:32 You two are a couple of cards.

[@easternbrown]

#Captioncompetition Yes mum everything's fine, I just need to know how to get the beenie back to white again after Mark here put it in the washing machine with the team kit

[@frazergoodwin4945]

Si on the red carpet - Wow a chance to see him properly dressed up in black tie... Nope still just black hoodie....

[@pokie0622]

Sometimes the best part of hack/bodge is hearing the presenters “hack” the handles.

[@emil_copenhagen]

Caption competition: "...hahaha, and he always ends his dad jokes with Pa-dun-tsch!"

[@ethantasou3951]

what is the watch that dan’s wearing? it looks a lot like a zenith el primero which is my absolute favourite

[@rjszrama]

Mathieu is from another planet...

[@DonnyDonnMendoza]

23:33 speaking of still managing to do something sus/funny after having a few too many Orval (or any other beer for that matter)... LOL

[@GeekonaBike]

Winning bike races if Sooo easy, all you gotta do is Pick the Right Parents. #NatureorNurture

[@SergioCristancho]

@/captioncompetition (mark)... U-ran-a-beanie!!! (rigo)... and U-ran-a-wig (cacophony) Pa dunn ... tsss!!

[@302v8]

Orval deserved a 6.2 speed cassette if you ask me.

[@johannesspringinsfeld6381]

Watch the podcasts Peter Attia did with Iñigo San Millan (Pogacars Coach). They are a revelation about Zone 2 training

[@aaronpostlethwaite8449]

Whereabouts in Z2 do we need to be? 65% FTP? 75% Max HR? Something else?