Winter Training Plan For Ultra Endurance Cycling

[@huntos83]

One of the best bits of advice I’ve had from a friend who is a coach, yoga instructor and GB triathlete is that you should absolutely not just do cycling as your only form of training. Cycling is a very fixed position and while it strengthens the certain muscles you are using, if it’s all you do other muscles can waste away to an extent and ligaments and connective tissue can become weaker leading to increased risk of injury. If you suddenly have a change to your position like your saddle dropping on TCR then your body is poorly equipped to deal with it because all of your training has been on the bike in one pretty fixed position. In particular add in load bearing excercise like walking and running, which exposes your body to more forces acting in more directions and more instability than riding a bike. It will strengthen those ligaments and supporting muscle groups etc that you aren’t hitting with your on bike training. This doesn’t need to be on top of your training, for example instead of doing a zone 2 training ride on zwift for 2 hours, go out and do a zone 2 walk or easy jog. You can still wear a heart rate monitor to make sure you are staying in the desired zone, and it’s going to have just as much benefit to your cycling fitness as zone 2 training on the bike. But it’s also making you and your joints and ligaments stronger and more robust, and will help prevent injuries during ultra riding. It also costs nothing. Swimming is also highly beneficial and again you can still train to zones and make it part of your cycling training. Also think about playing other sports like 5 a side football, squash, whatever - exercises that involve direction changes under load. Someone like you is unlikely to fail in an ultra due to lack of cycling fitness, so don’t make your training all about that. It is robustness of the body (and mind) that are the typical failure points in ultra events.

[@ronaldallen8604]

Resistance training, especially full body lifts, such as squats, deadlifts and presses will help you as the years roll on. Think beyond just being a cyclist and remember how we lose muscle as we age and how cycling does nothing to maintain bone density. I would still do a full body resistance session at least twice a week and be mighty in your fifties, sixties and seventies.

[@Markhypnosis1]

Couldn't agree more. Too many cyclists just focus on cycling which will come back to bite them in later life as their upper body muscle mass declines. Coming from exclusively doing body building, I started cycling 4 years ago android still do two full body workouts a week, while still being able to get my FTP up to 300 watts and getting Strava KOM's within two years......at 50 years old. I love the performance aspect of it, but not at the expense of overall health.

[@WPKSC]

Andy, useful insight to how you’re thinking things through, like most you don’t have a pile of money to just spend, so being realistic in what it’s used for is just life 😊👍. I’m at a similar stage of working out the winter “plan” and my “winter hack” has been doing far too many rides recently but that’s British weather eh 😀🙄. I like the ride video’s, also like the ones like this one, both are enjoyable to watch so keep up the mix and great content Andy 👍👍

[@dukekaboom4105]

First of all Andy I’d like to say thank you. I was watching one of your videos earlier this year about tips on how to do your first endurance event. I commented at the time I was planning on doing my first hundred mile and you took the time to respond and gave me encouragement. I did my first 100 miles in September and now planning my first 200k. It to dark up here in the North of Scotland to get it done this year but I’ll be giving it a go in the Spring. Like you I also follow “ bulletproof “ . Can I suggest that to try and mix up your training during the winter months you try a different sport. I go to a table tennis club for two hours a week in the winter. I find it gets away from the monotony of indoor cycling and I find it makes my reflex / response time on the bike so much better. Thanks again for all your great videos.

[@Bazzerine]

Good to see you back and thanks for the update. I personally like having a mix of videos and am looking forward to forward to following your adventures next year 👍

[@viktorforian-szabo7160]

I enjoy your videos because they relate to real life, and you also discuss openly the things that didn't go well.. Keep up the great work; I would fancy seeing more winter-training-related videos!

[@gordonwalker4909]

Useful video for me as Im thinking of adding core/balance training to this winters entertainment!

[@ShawnIsBatman]

Great episode Andy! I believe that your reasoning on not getting a coach is sound. The only consideration counter to that reasoning would be that a coach can also be an objective external view of your training which can provide value....such as with your assessment that in your early part of the season (All Points North), you may have come in with too much training. Just a thought. I fully agree with your decision to use resistance training and the view on how it benefits you more wholistically rather than by thinking about it in terms of FTP. Especially as we age (I am 58), maintaining good overall muscle tone and balance is critical. Additionally, as much as we all love cycling and the health benefits we enjoy, cycling is not a sport that provides a full and well-balanced approach to overall strength and muscle balance. For me, I am dedicated to a program of both body weight exercises (push-ups, pull-ups, squats, core work) and I also do quite a bit of kettlebell training. I don't think the actual specifics are as important as doing some program to supplement and compliment you on-bike exercise.

[@ivarbrouwer197]

Build a ‘man-cave’ for winter training, saves a lot of time. Get a old flatscreen TV and do Zwift or whatever floats your boat (I watch the cyclocross of the weekend on repeat while doing intervals) get a rower and some weights. I do some work outs in the morning, some rowing while watching the news on KZbin as a wake up routine, and 3 to 4 evening session on the turbo: 2 hard, 2 easy, limit the duration to not burn out during winter. Building a good cheap space for indoor work outs can be good fun, and the space doubles up as a work stand for bicycle maintenance.

[@sweetsmusher1467]

Thanks for another super video..Clear, precise and no "bs", just solid logical information. I really enjoy your channel, thanks for putting so much effort in.

[@overbikedrandonneuring]

Nice update! Your plan sounds like what I would do if I were disciplined. On cross training: a common problem cyclists have is overdeveloped muscles and cardio and underdeveloped stabilizing muscles and other infrastructure throughout the body. The gym and running can be avenues for improving these deficiencies but also potentially damaging, especially in the early days. We often begin with the strength in major muscle groups to do squats or leg press at high weights, or cardio to run fast and far, but some stabilizing muscle or tendon cycling doesn't strengthen becomes the weak link. The leg press machine nearly ruined my autumn this year. If you do pursue gym work or running, ease in to it quite slowly. I'm partial to weighted lunges and calf raises for building knee stability. Good luck with winter training! Looking forward to seeing which bike you move to.

[@gearmonger8616]

Andy, great update. Being of a similar age and with similar ambitions - I agree with your decision to not hire a coach. I made this mistake last year and ended feeling as though it was of no benefit to endurance riding. Your videos, my experience and the reports of others demonstrate that this is as much a logistics game as one of physical conditioning. Your channel is always on point and I wish you the best. Might get over there one day and ride with you.

[@n22pdf]

Great to see a new vid Andy your looking much more spritely and fresh dude, holiday sounds awesome 😊 yeah bullet proof is an awesome channel been following for years Scott really knows his stuff 👍👍 Pete 🚴🏻👍

[@JonathanParr-m4m]

There are also training apps available (such as JOIN, which I have used myself) for a fraction of the cost. This also really helps in learning more about training.

[@mateuszgrabarczyk3402]

Great to see you back mate!

[@Markhypnosis1]

I honestly think that doing actual leg exercises like lunges, squats etc will help you with your FTP. Not only that, but it'll fix any imbalances that may cause knee issues. Cyclists who don't do any of that do typically have weak glutes, which then puts more pressure on the knees as the weakness causes the upper leg to twist to compensate, meaning the knee doesn't track properly. Anecdotally, I'm 52, and started cycling 4 years ago after exclusively doing body building. Still doing two full body workouts a week.....Within two years I got my FTP up to 300 watts on only 6 - 10 hours a week.

[@Foxtrottangoabc]

Just to add being in my 50s now I see the value of strength training greatly . I find one legged exercises good for equal stability such as step ups very good as advised by a physiotherapist for hip issues , infact one legged exercercises very important as you generally use one leg at a time ? For walking running cycling ! ,shoulder exercises , squats . One of the best exercises I've found is long walks up and down a hill to really strengthen stretch knee ligaments and major muscle groups . I've been doing this weekly and found it very beneficial and low impact. I reckon there's some good hills not far from where you live 💪🙂

[@ivarbrouwer197]

Second your findings, alas no hills to run on in flat Netherlands… I tried running last winter, which was good fun but recovery time for running is so long that it’s in the way of the next session.

[@acudraws]

Sounds good Andy! As of now im doing interval training (2x week) (trainer), relaxed zone 1-low 2 (2x week) (trainer), full body mobility-chalistenics plus weights (1x week), one rest day, and one big ride on the weekend (all uphill here in south america lol). The only thing i would suggest, maybe try to incorporate some HEAT training when on your trainer (like turning a shed into a sauna pain cave) its apparently really good . Cheers!

[@sjjw43]

Great update mate thank 😊

[@A_AAA232]

cheers Andy, nice mix of waffle and ride again :) sounds like a sensible way to plan out your winter training, I'll be hitting the weights and embracing the mud on the MTB! Coaching is great but like you said, another expense...maybe try some of the specific training plans on Strava, zwift, Wahoo or Garmin apps and mix those into your plan? good idea going for max FTP before Xmas...I might try that out too and then hopefully won't feel too bad about letting it slip over the festive time! cheers

[@CycleXplorer]

Some strength training will be very beneficial long term, not just for cycling but general health. I've gone back to the gym for the last year or so, primarily with one eye on the future me. But even now I've found benefits of being a bit more robust!

[@AyupStuggy]

Well done Andy. Cycling is rather an expensive way to keep fit! It doesn't have to be though, as cheapo bikes can keep you fit. Audaxing is super cheap too. I'm stunned at how much other people spend on bikes and gear! How to save money or doing things on a budget seems to get more views. There's a lot of people who want to know about doing this without breaking the bank.

[@LeeWright]

Hi Andy, I have enjoyed your last couple of videos, I think theres a room for a mix. You talking about strength training is very apt for me, have started doing it myself and it has tanked my on-bike ability because I am carrying so much muscular fatigue - im weighing up if its worth it myself in all honesty. I am on Trainer Road again, I saw excellent results with it over this year so keen to try and push it again this year. What is for current FTP Andy?

[@jamessteele2640]

Hi Andy, I do focus on core work, squats, lunges using bodyweight etc. A big thing that helps me however, is hill reps at a higher intensity and riding more hills where possible. Using the activity to gain strength and conditioning for that activity. Possibly alternate an interval session every few weeks with some hill reps, depending on how your knee will hold up/is reacting. If done correctly and sparingly, you could really strengthen in that area too. Even just general hillier rides. I hope that you figure out what works for you, but that's my tip in a nutshell, climb more hills

[@DaWeylen]

Wow Andy, thanks for the really clear and concise insight into what you think you did wrong. I am excited to see how your new-ish plan works out and I will steal every bit of knowledge for my own training :P Question about your saddle: How are your bibs holding up on the Brooks Cambium? I read it eats up bibs and, while I would like to give it a try, I don't want to destroy my really comfortable pairs.

[@chrisjoyce5539]

Great video again, i watch that channel he has been about for several years.i understand the reason for having a coach and agree. Its all about balancing home life and the bike training. I think another focus should be on your mental health side because all points North you could have finished that it wasn't a physical thing. It's more of a mental thing moving forward as well. At your level, small adjustments will make a lot of difference. I think is n't. It's not for me to say I'm nowhere near your level

[@Bazza1968]

Since August I've been alternating biking with hiking here in the Cairngorms, doing 10-12km hikes 2 or 3 times a week. Very aware that cycling is bad for bone density and until a couple of years ago did lengthy walks with the dog but she's not capable anymore. Winter motivation outside on the bike I struggle with, yet not so much hiking as it's easier to get the kit right and at 4mph the wind chill doesn't do you in. I'm kinda content now with Zwift and will happily do 2-4hrs on it each session, at 56 the last thing I want is some busted bones from an off on black ice- Must be an age thing but everything I do now has a risk assessment mentally attached to it....! I'm using this period now to the new year to switch to a low carb diet and get a 5 day dry fast in too, low carb is great for Zone 2.....(cos you'll struggle to get above that with glycogen depleted dead legs!).

[@tomaszgrzelaczyk-boto7725]

Could you do videos of your trainings ? Would be good and motivated- also we could have free coach ;)

[@andycultracycling]

Er yeah probably actually, that’s not a bad idea. I might feel bad that I’m not actually qualified though and drag you down with me 😂

[@tomaszgrzelaczyk-boto7725]

@@andycultracycling😂

[@tomaszgrzelaczyk-boto7725]

You re more advance then most of us watching your channel…that would be helpful to most of us 😊

[@Mike-rn6pj]

No riding in Vietnam!!! 😱😱😱

[@jsva8661]

Yeah coach Scott from Bulletproof cycling gives a lot to the community for free. Do his 5 day challenge, it’s really interesting. And 500 quid foa a year membership to his coaching stuff isn’t that expensive. Get in touch with him, he’s a really nice lad.

[@jsva8661]

Also there’s another blokes channel “Dylan Johnson” that has a video about strength training for cyclists and the science & previous studies about it.

[@chachoteramo]

£500? I thought it was £99 a month.

[@jsva8661]

@@chachoteramo if you buy a year is 500 or thereabouts per YEAR, not per month.

[@Foxtrottangoabc]

I don't see how strength training can be beneficial if one just stops at the start of the cycle season. Your body will lose all that muscle gain , it needs to be maintained . Strength training should really be a carried through the whole year , even if its just a base level of exercises , 30 mins at a time

[@ivarbrouwer197]

As one gets older, the maintenance of power becomes more important, so yes I second almost daily wake up core strength routine: crunches, small weights, push ups. Don’t expect it to make you faster, but going fast is easier to maintain/repeat. Watching the news etc while doing it kills two birds with one stone.

[@daveholmes1944]

Like others I believe not including strength will seriously degrade your performance over time. The benefits of resistance is not for ‘better’ performance, it’s for long term overall health - which cycling alone will not provide you. You should consider heavy weighted leg presses deadlift RDL and barbell back squats, etc. 5x5 sets, long rest between sets. 30 to 60 min length sessions. This sort of heavy resistance work will massively increase endurance and make next year more productive than this year at the same time as mitigating muscle loss over time. Avoid resistance training at your peril….

[@andycultracycling]

I’m confused mate, it either is for performance or it isn’t, you suggest both? Either way I said that I tried for a whole winter and it just didn’t work for me, did not benefit performance

[@daveholmes1944]

Achieving a higher ftp, doing 200 miles regularly faster than before, or any other singular metric isn’t a helpful way of measuring performance. If you’re not suffering tendinitis half way through an ‘ultra’, this is part of the overall holistic performance picture. You mentioned you tried strength and you didn’t improve so it’s not worth it. I get that. Firstly, strength is unlikely to improve the performance metrics you seem to be targeting. In fact it is likely to damage those metrics temporarily. However it will help you reach the TCR finish… an improvement in performance?? I think so. You’ve got to be in it to win it. Lunges using lighter weights using high reps and bodyweight strength is great but did you do 5x5 leg press sessions 3 times a week pushing 180kg for 12 months together with other high load compound movements? If not, then no, you haven’t done it before. If yes then you should definitely keep doing them imho…

[@sarah789h7]

Sometimes I think, you can have lots of miles or lots of money, never both. It's a constant struggle.

[@chuckhunter77]

I don't use a coach because 1) I'm poor, and 2) I don't need a coach to ride recreationally. What's he gonna say, "For this workout youre gonna just ride around town until you're tired then go home."?

[@sarahdisco-dolly1150]

Get used to the rain...its character building...or so they say

[@ZenEndurance]

You don’t need a coach, you need a wide spectrum of intervals. Reach out and I’ll tell you what and how for free.

[@thedoginside]

Waffle and riding in the same video please. Maybe break up the 20 to 30 mins with a poece toncamera every now and then? Good luck with your winter training.