What is Blood Flow Restriction Training and how could it revolutionize your cycling!

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[@waynesmith4589]

Thank you Scott , fantastic .

[@BulletproofCycling]

Thanks 🙏

[@Mike-dt1yg]

I use Smart Cuffs! I'm a cyclist but have been sidelined for over a year with Achilles tendonitis. I've been using them while walking (WAY harder than you'd think!) and with physical therapy. I can't wait until I can cycle again and use BFR with it!

[@pamoise9988]

.."Absolutely fascinating vidéo today, my own curiosity has been raised and as we speak my own research has begun, once again brilliant content, many thanks Scott and without question i'm going to give them i try"..

[@BulletproofCycling]

I will be sharing more videos about how I use them. 👍👍

[@taylorrenaewells]

I use the SAGA Fitness BFR Cuffs, they are fully wireless and Bluetooth automated! I never thought of BFR until I was introduced to it this year, I think it is a great tool to incorporate into my weekly routine.

[@BulletproofCycling]

👍👍👍

[@timricard5737]

Great content as I am very interested in trying BFR. In the video, you mention the creation of additional BFR training videos in the future. I could not find these videos, have you made them?

[@BulletproofCycling]

👍👍👍

[@andrewline5340]

Looks at great product coach 👌 is this only available from USA or is there a UK supplier of the product? Thank you Andy

[@BulletproofCycling]

I am searching Andy as the guys I used no longer supply. Great question 👍

[@sherifbadrawy81]

Hi Coach, thanks for the nice video. how many days a week with the BFR do you recommend as a start. I'm an amateur cyclist & do around 150-200 km each week. my FTP is ~ 210. I do have a stationary bike as well without the powermeter but I do have a powermeter on my road bike. Thanks

[@BulletproofCycling]

Presently I do 2 or 3 - I am sharing an updated video in the next few weeks about them 👍

[@Cookefan59]

Coach, thanks for a great video. I can remember back in the day (1970s) athletes from different sports would use ACE wraps around their thighs and calves. These were mainly boxers and martial artists. I believe this practice might extend back to the Ancient Greek gladiators as well. My real question is: Have you tried these on your calves as well? Thanks coach.

[@BulletproofCycling]

Spot on 👍👍👍

[@seanpower4865]

Great video, Coach. I'm a track sprint specialist (cycling) my training is more maximal efforts with long recovery periods. Question ; should I use BFR for an entire session (1 hour long) or, limit the use for shorter sessions 20-30mins ?

[@Markhypnosis1]

From my research, you should only use them for 20 mins max at a time. 1hr is a definite no.

[@mary-anneelkington20]

Hi . What training sessions go the best with using the BE Strong . I am a triathlete who has a coached training sessions that I can add it to .. thank you your content .. it’s great!!!

[@BulletproofCycling]

I am discussing it in my next live video podcast 👍

[@edwardhemberger9542]

Morning Coach ,so I'm on the fence I bought the B- Strong & have background in racing on & off since early 30's now in my 60's no more racing,however I tried with the Smart Cuffs with a friend & warming up on the tread mill became light headed, now with my B Strong cuffs I tried again doing push ups maybe 10 or 12 & again became lightheaded not sure if these are for me ,to keep or send back,your feed back would be great as a Cycling Coach!!

[@BulletproofCycling]

👍

[@emailForDye]

I wasn’t sure what to expect from this. I’m giggling now. I’ve improved my personal fitness so much through your coaching. And this seems to be some next level stuff to improve even more, considering I also have time restrictions. Thanks for sharing.

[@emailForDye]

Nice kit, by the way.

[@BulletproofCycling]

Going to share some early drafts of my book with you Terry 👍👍👍

[@iangunn8768]

Is it possible/advisable/safe to try the idea out just using tightened belts or straps? Obviously you don't exactly how much pressure you applying but would it give an idea of what it is like? By the way just recently found the channel, great content!

[@BulletproofCycling]

It’s safer that you can measure the pressure. 👍

[@frow5]

After watching your video and doing extensive research on BFR I have a few questions: 1) It looks like you are only recommending using the BFR as a strength training session replacement during the winter base miles period not as a year round routine, did I understand you correctly? 2) How would you (if at all) add these BFR session to a cyclist routine who is already doing 2x per week full body resistance training and 5 days of cycling (2 high intensity and 3 endurance sessions)? I think adding BFR to this kind of a routine would lead to too much fatigue in the legs which would lower the intensity in the harder sessions. Would you agree or would you say its more beneficial to do BFR Z2 ride instead of squats or deadlifts on resistance days.

[@BulletproofCycling]

I actually recommend using them for the benefits to cardiovascular network. This suits me at various periods when I can’t exercise normally. Sounds like you have a good structure and volume so I would focus on sticking with your existing plan 👍

[@andrewwestcott1430]

Fascinating stuff. I am a seventy year old rower. Would this transfer directly across please?

[@BulletproofCycling]

Thank you Andrew. 👍👍

[@joeackermanj]

How often are you using them during your warmup? Would it be over doing it to incorporate as part of each ride warm up?

[@BulletproofCycling]

It’s a workout on its own. If you are starting to use them then just keep them for separate workouts 👍

[@gavinhowell06]

Super interested in this. Had read a few white papers on it but never anything from a coach with results.

[@BulletproofCycling]

I will be sharing more Gavin 👍

[@barrierichardson3633]

So this could replace current training practices or a good bolt on to increase your strength etc?

[@BulletproofCycling]

A great bolt on Barrie. When used the way I set it up it’s great. I use it for the strength and cv gains. You can add it to existing strength routines if looking to add some muscle etc. I’ll share more workouts

[@Dafongman1]

Ok I am seriously considering getting this BFR system. I have a quick question, Coach. After 20-30 minutes of using it can I still continue to ride on my trainer is I take the cuffs off or is it too taxing? ? Thanks Coach. Hope you are well!

[@BulletproofCycling]

20 mins would be enough John. I do it the morning and then I am able to do a workout later in the day. If you have the time for long rides etc then you may be better using time for that BUT they are great.

[@Dafongman1]

Thanks Coach!! Appreciate you sir!

[@nadz336]

Hey coach, hope you are doing well, can i use this be strong for my 20mins warm up session indoors on my every workouts which are on tuesday Wednesday and thursdays, after the warm up i remove them and carry on with the sessions? Is this a good idea coach ? Thanks allot coach for sharing your knowledge with us

[@BulletproofCycling]

I would stick to 20 min BFR session on its own rather than this. Try and get the anabolic response from the specific 20 min session 👍👍👍👍

[@nadz336]

Thanks coach

[@jeffh7175]

Could you do more riding after this workout or just do this and call it a day?

[@BulletproofCycling]

Not needed Jeff - do these early in morning or later in day and treat as a strength session 👍

[@nathlang2314]

Do you know the long term side effect or risk exist for using BFR training specially when you 65 and older ? Thnx

[@BulletproofCycling]

I don’t think there are studies on that. I only use mine for max of 2-3 sessions a week but only usually during winter or after a lay off

[@pamho5801]

I just bought Kaatsu BFR

[@BulletproofCycling]

👍👍

[@secretagent86]

dear coach, new subscriber here. this is just the second video of yours that i have seen. Super impressed! so i joined at the $4.99 level. looking forward to learning! it would be a blast to do decent time trials next year

[@Phil-dx8rw]

This sounds very interesting and is something I am very interested in trying. Thanks again for another very informative thought provoking video

[@BulletproofCycling]

Thank you Phil 👍

[@mkpc99]

Hi, What's the difference between these bands and just the bands on say Amazon that you tighten up but don't have to pump them up. I ask as the difference in cost is vast

[@BulletproofCycling]

I would imagine the bands on Amazon have no way of measuring the pressure ?

[@bnfrl2010]

Thank you. Could you please give me the name of the product. Thank you so much

[@BulletproofCycling]

I use Go Bestrong Steve. They are slightly more expensive than some others but look at all options and feel free to ask questions

[@bnfrl2010]

@@BulletproofCycling I ordered it. Can’t take money to heaven

[@bnfrl2010]

@@BulletproofCycling just need to know where to fit the use on your 12 week base plan

[@BulletproofCycling]

You could create 20 min early morning indoor spins 3 x weekly to start with 👍

[@bnfrl2010]

@@BulletproofCycling thank you

[@ianswinscoe7678]

Would this work for a 60min z2 session and what 'gains' would be expected after 1mth of training?

[@BulletproofCycling]

No - I would not recommend any more than 20 mins to start with and max would never be more than 30 mins.

[@abbasabdullahismail2910]

@@BulletproofCycling for a start how many watts for me to put coach?..usually my recorded normalized power around 120~160W for outdoor cycling

[@BulletproofCycling]

@@abbasabdullahismail2910 a good point of reference is work at around 70% of your FTP to start with. Hope this helps.

[@abbasabdullahismail2910]

@@BulletproofCycling okay thanks good will search for that equipment first..😊

[@ajsiino741]

Hey coach, I'm looking for another video on BFR. I've read every paper on BFR and aerobic fitness I could find and came to no hard conclusions. The Korean basketball player study comes up with an 11% improvement in VO2max for just walk training (5x3min two times per day). I've experimented with 5, 10, 20 minute z2 intervals. I've done 10 minute z3 intervals. Fatigue and DOMS has been minimal. I could do a lot more. I'm just wondering what is going to be the most effective dose. Thanks!

[@BulletproofCycling]

I will share more info and workouts. The cuff pressure is very important but 20 mins is max. I’ll enjoy sharing info about BFR 👍👍👍👍

[@robertphillips3078]

Very Interesting. How much does this kit cost $€£ 1st of all . And when u r using them on ur Watt Bike what sort of riding r u doing . Zone 1 or Zone 3 to get the best results . And how many session per week r the used . And do the Pro Riders use them . What l was thinking of doing this winter in Australia was 3 Gym sessions a week with 2 Pilate reformer sessions a week . 3) sessions 2 increase my power out put. 4-6 reps 2) sessions Pilates 2 keep the muscles long & flexible. Say 20 reps And ×3 Riding sessions . 2 @ 50ks 1 @ 100ks Enjoy what u have 2 share . Cheers .

[@BulletproofCycling]

Thanks Robert - I am going to be sharing some workouts. I don’t do affiliate links with bstrong so not sure of their present pricing 👍

[@Mrmarginofsafety]

Update Coach Scott, 8months of BFR what have been the results?

[@BulletproofCycling]

Sorry I lost 3 months with COVID. Started new program 2 weeks ago. Will share soon 👍

[@jreh3811]

I thought that it was not causing an occlusion to the muscles (the arteries are still flowing) just that venous return was low?

[@BulletproofCycling]

I have some new workouts coming out with cuffs and explain more info

[@glennoc8585]

I'm surprised your threshold hrt is 162 as I thought at 51 you'd be 169. Is that what you get on a ramp test? It's interesting this oxygen deficit training.

[@BulletproofCycling]

Hey Glen - thanks for comment. Not sure how you get 169? There is no formulae for threshold HR - if you use formulae like 220-age = MHR and then 92% of MHR to get threshold you have to note that it has lots of flaws. I have gained mine from lab tests and plenty of tests. I have seen my MHR drop from 188 in my prime to around 177 now. This is normal. Your MHR is set by your genetics etc but it is not a perquisite for high fitness. I don’t actually use many ramp tests but I have a Kinetic one that I use with mainly slow twitch fibre athletes as fast twitch folks usually get too high a FTP score from them. 👍👍

[@lt5550]

How come you did not use the arms and legs at the same time 🤔

[@BulletproofCycling]

I do when doing my circuit training classes 👍👍👍

[@lt5550]

@@BulletproofCycling 👍

[@76ram1]

Occlusion is a very misleading and dangerous term to use. The idea is to dramatically reduce the flow of blood from the muscle and NOT stop it. You should really be using an ultrasound Doppler machine, to measure the correct pressures to use. I’m 55 bit of a gym junky and been using BFR for a few years, as my joints and connective tissues can’t handle heavy weights and I intend training into 80’s. BFR does work.

[@BulletproofCycling]

I have started sharing workouts using a blood pressure app. It works well. I worry about even the Velcro pressure people use but I am continually tweaking things as I have metal plates in joints so much kinder on the joints etc 👍

[@icancanoe]

It doesn't and shouldn't stop arterial flow. This would be too tight and cause damage. The right pressure inhibits venous return flow. This causes an accumulation of lactic acid, carbon dioxide, and other waste products.

[@BulletproofCycling]

I have new videos coming out and share workouts on other platforms 👍

[@icancanoe]

@@BulletproofCycling Looking forward to seeing them.

[@adeknight1451]

Wow! Please delete this video and keep it between your subscribers 😁

[@BulletproofCycling]

Haha 👍