You NEED To Train Your Anaerobic Capacity - This Is Why And How
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- Опубликовано: 23 июл 2024
- There is a lot of talk in cycling about having a big aerobic engine. BUT, often the best bits in cycling actually come not from aerobic fitness, but from being a human turbo. Typically called anything from anaerobic capacity efforts, VO2 max, or going into the red! So here’s why you should train it and how! 🥵
0:00 - Intro
0:43 - Being a human turbo
2:46 - Training at high intensity
3:38 - How to improve your anaerobic capacity
7:00 - How to train
10:02 - Track your performance
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What zones do you train in? 🤔
Mostly Zone 2. Then again, I'm 74. Had a heart attack at 44.
Anaerobic capacity is my forte, and I find that improving my 15-30 min power gives best bang 4 buck. So I suppose that's upper zone 4?
40/20’s mostly, Zone 2 @ 137 bpm. My weight training program builds all my needed endurance.
@@ukestjohn Any advice for someone whos just turned 40?
As I live in Florida I train mostly in the Sub-Tropical zone.
I wish GCN had a training channel(not the one that exists already) that was dedicated to topics like this and the science of training
maybe they can create a channel for theoretical stuff like this then create the counterpart application in the existing training channel. or create a playlist on the training channel to separate the theory and application. not easy, but I think eventually it will happen.
They do and it is @GCNTraining
Trainer roads shorter bits aren't bad usually either
@@louis_sharp!!!!!
@@louis_sharpAgree
I've been doing weekly 30min gym sessions for over 10 years now with a PT, that kind of 'hard as you can, recover, then again' training has put me in a position where I'm ONLY good at doing max efforts. What I discovered was I find zone 2 more difficult to maintain, and my 'battery' recharges very quickly. It's no good for long hills or endurance rides, but fun to nab a green jersey in the middle of a race, or watch a big group fall away when you do an 800w 1 minute effort. It won't win you any races unless you also have a high FTP, but it does make it fun to drop much better riders, if only for a minute 😉.
hahaha One minute of heaven 🚀🚀🚀
Excellent video. Basically you do zone 2 and go KOM hunting on shorter segments 😅 works for me
Don't forget to train a bit of Zone4 as well !
I just started cycling last summer and never really did any specific anaerobic training. I'm going to start incorporating hill sessions and sprints into my training. Thanks for the video.
Absolutely appreciate and enjoy these intermediate-advanced training videos done by Si. They are both well-articulated and very helpful. Excellent work and looking forward to the next training video facilitated by Simon!
Amazing video. This is the information I was looking for to set up my training. Good job guys!!
if you live in flattish area, where hills are short, good practical custom is to always go all out on every elevation encountered.
I find the videos both helpful and entertaining so thanks for that ! What i would like to see is some data on ageing and the ability to improve both power and VO2 .
Finally catching up on this. Super helpful video gcn. I love and will watch ANY "Si Science" video!! Loved the one on Zone 2 and this is super explanatory as a complement!! MORE PLEASE!!!
Realy good video, since october my training is about 80% zon 2 split on 3-4 sessions for 1,5-4h är 20% hard split on 2 sessions on 30-90min (1 session with zone 4 and 1 with zone 5) i have got progress on ftp for about 310->334w 😀thanks for good videos
I’m so glad they addressed the indoors and outdoors thing. I feel “Reverse ladders” would run me out of road.
Just stared racing cyclocross in the Canadian BC Interior Series. Going to try and focus on some anaerobic training following your suggestions in this video. Thank you. I do a lot of MTB cycling and seem to complete VO2 max rides most rides but failing with the explosiveness in cyclocross. Hoping this training will help. Thanks Simon
Ha! I found this the other week. I'm by no means a decent rider but I started a couple of years ago to lose weight before really getting into it, then a year ago I go into weight training. Last week I was coming up to a 15% climb and just went full gas and blasted to the top 'before my body realised it was done.' Not sure why I haven't tried this before, but it's a game changer!
Is it just me or does Simon look like the English version of Bill Nye the science guy when he puts on a lab coat? Cracks me up every time.
Except Simon gives you factual information and not propaganda,
@@towhee7472 Can you point to any examples of propaganda Bill Nye has produced?
My red zone also happens to be my zone 2 😅
Well then it is not your zone 2 ahah
Maybe the most interesting video I've seen posted since the Zone 2 explanation, as a relative noice. As much as I enjoy bike tech - having done plenty of wrenching already - there's only so much that can be said about it.
I was really interested by this. I want to be able to have this punch more at the end (2-3h) event, and reverse ladders sounds like something to try. Also love a bit of Scientist Si!
One of my sessions is 8x 2 minute all out on an incline, then carry on with a 50+km ride, always with up hill finish ( due to where I live ). The second is 6 x 40 sec on 20 sec off repeat 3 x in a 60+km ride. I do these alternate rides with one long ride 90/100km between.
The irony of calling it The Turbo is that anaerobic means 'without air' and the job of the turbo on a car is to pump in extra air.
Yeah as a NA engine cant get enough air, you add a turbo.
Thats what hes saying
@gcn 1:20: Glycolysis is ALWAYS anaerobic. In short, glucose is transformed into Pyruvate, wich in turn can be used in the "Citric acid cycle". The result of the citric acid cycle is NADH and FADH2, wich will then be used in the Electron transport chain. In the electron transport chain, there's finally the use of oxygen, through "Oxidative Phosphorilation", to be able release the high energy hydrogen atoms from NADH and FADH2 out into the intermembrane space of the mitchichondria.
In short, the only Aerobic processes are in the electron transport chain, where the majority of the ATP is created. Though the Glycolysis process is much faster, it's a great source of ATP during high intensity workloads.
Great video! Very impressive!
Learned something new. Thanks.
I recall one time when I was feeling particularly good and I went all out climbing a hill (12% grade x 0.5 mile) and when I got to the top my legs were still good but I was in serious oxygen debt. I now know what it feels like to be asthmatic and it’s scary.
I know exactly what you mean. Scary.
I'm the other way round.
yeah awesome cant wait to try that
More of this please, much more:) 2 of the best presenters!:)
Excellent and thank you very much. Anaerobic - is that zone six on the peloton?
Nice!!! Really like this content.
Some good suggestions there, funny though how things have almost come full circle, back in the 80's I used to train to Eddie B's book and for intervals he had us doing reverse ladder intervals and very effective they were.
This was actually v.interesting. Well done Si for doing the research 👍
Simon flashing his heartrate monitor was the highlight of this video. Of a very nice video.
Wahoo SYSTM has such a workout. It's called Downward Spiral. Great workout with several sprints at the end.
Hit my PR from ten years ago for 3 minute wattage! 400 watts, same as my best when I was 30.
Good timing. I’ve been struggling to get any improvement lately, and decided to get away from sweet spot and go for vo2. I was an an all time high in ftp right before I got Covid in November. I’ve been flat and average for me ever since.
I was in a similar situation but opted to move from sweet spot to Zone 2 training.
@@neoneherefrom5836 yeah that’s my bread and butter. In the vein of this video and ways to get more time at vo2, I definitely get more benefit from less z4 and z5 if they cost me time at z2 due to fatigue. I respond best to overall volume rather than more HIIT.
Usually if I've stagnated I know I need more rest rather than ramping up intensity.
i run a 5 302010, rest 2min, repeat 2 to 4 times. 2min warmup 30 sec slow run, 20 second moderate run, 10 sec sprint, 30 sec slow run etc. 5 minutes of that (5 cycles) and walk for 2 minutes.
interesting. I had to use my "turbo" to get around some traffic and I was wondering where that energy came from because I felt like I was riding my hardest already. this really explains it
if it was in traffic, that'll be the adrenaline kicking in ;)
Big, nasty dogs can bring out some breakout efforts as well, lol.
Would have been good to talk about W' (watt prime) model for anaerobic capacity. It's possible to have this show on a garmin. Some workouts allow me to completely exhaust it (or more). These are 'fun' sessions.
Especially usefull for explaining race scenarios about burning too many matches following moves
Is this similar to what Xert does with its “MPA” (maximum power available) model? Very satisfying to see the fireworks and happy beeps when you push past the limit :)
3:07 the best feeling ever
Watching clips of Feather, it got me thinking…what are your thoughts on training in and out of the saddle when climbing?
Also wanting to know, as another out of saddle climber.
@@brannmacfinnchad9056 For me the bikes with high seatpost angles like Aeroad or Rose X-Lite force me to sit up, others like Supersix or TCR force me to sit down and lean.
I'd say watts are watts, makes no difference if you make em in or out of the Saddle. Some prefer one, some the other... Out of the saddle you can make more watts, but at the cost of higher HR which will empty you faster. Pick your poison.
in the saddle = efficiency, out the saddle = raw power. feather gets away with it cos his VO2 max is off the charts, for most other mere mortals it's just gonna set ur legs on fire and then ur screwed XD (you have to have very good self control or 0 sprint power to get away with long climbs out the saddle without burning out).
I have a question about Reverse Ladder workouts: Are you supposed to do every block at the same power or ascending? I.e going from 4mins at 120% FTP all the way to 30sec full on sprint?
Great video. I also like the videos that you have with Inego San Millan. I wonder what he has to say about anaerobic training? I don't have time for more than 240 minutes of training each week, so I put in a 2 and half to 3 minute hard effort each ride. Which is about the time in takes me to do the half mile climb up to my house. I am a horseman, so I like to tell myself that riding horses is like doing zone 2 training.
I guarantee he is prescribing anaerobic intervals. Zone 2 will make you fit, but it won't make you FAST.
Vo2 sessions are mentally taxing too. This is why making the intervals shorter at the end is good. Mentally you think it’s easier so you think you can do it.
As they say “if you think can or you think you can’t, you are right.”
Or maybe for practicality we could increase anaerobic capacity and stimulate fast twitch muscle fibres by inventing some form of variable resistance objects that we could move around. We could keep them in a room, with variable sizes to allow efficient progression. We could visit such room now and then and get stronger and fitter. Why someone has not yet thought about that...oh wait...
Any suggestions for mixing in weight lifting with cycling? I’m trying to get back in shape after 2-3 years off the bike and want to lift, but not sure how often, how much volume during sessions, and which exercises.
@@MikeyAntonakakis thanks for asking, I believe there is no specific cycling routine. You lift to become stronger overall, not just to focus on a couple of excercises. I personally try to go at least once if not twice a week, every session I train chest (incline bench, dips and cross cables) and back (pull down, rower or pull ups). Focus on perfect technique, full range of motion and then use challenging weights. I ride every day with good power, if not I would also add Bulgarian single legs or squat and leg curls. I aim to struggle around the 6th or 8th repetition with the weight. Then help the recovery with good sleep and nutritious food.
@@fede1275 thank you!
3min intervals suggested, what we thinking for rest between intervals? how many would people recommend?
When you do the reverse ladders does the power stay the same as you shorten the intervals or does it go up?
This is super important theme. I stared riding bike year ago to reduce my weight, but I became a bike addict and now I want to make my possibilities wider. Due to set of reasons I mainly do my rides on the way to office doing then several times longer to achieve at least 5 hours of riding a day. So, I use my bike as a transport in general because my car is left in garage. And that's why I use cheap bike because expensive one will be stolen at my locations. That's why I see no sense buying powermeter which is expensive thing. And here I have good question, could we trust Strava power estimation based on heart rate, cadence and speed to evaluate results of the trainings?
i am over here just trying to stay in my highest gear for longer and longer periods of time. i ended up holding on to my highest gear for 20 minutes but i was only maintaining around 5 to 10 miles an hour.
I love those moments. That full gas, hard as you can, burst of energy. I love throwing them into my rides just for fun. Just realized how crazy that is
#sprintlife
I agree!
1:02 is that a Di2 battery poking through your shorts, or just a big flaccid pener?
At my age I'm normally aspired, my turbo is in my 2 liter VW GLI.
Your stomach is your turbo on the downhills though.
I’m the opposite, I do lots of high intensity training due to limited time and have always had a big turbo… my diesel engine however dies off rapidly after 2 hours… 😂. In my mid 30’s now, I need a video on how to transit the other way
As I understand it, the average person has about 90 minutes of glycogen reserves. Your 2 hour time frame could mean that you are running out of fuel during your ride. If this is the case, eating more carbs during your ride could help (obviously don't over do it or you will feel terrible). Another possibility is that you are not hydrating properly on the longer rides. Both of these can affect a person after 2 hours.
Of course every person is different, so I can only give ideas based on my experience (as another mid 30s but with the diesel engine and no turbo).
Or you’re just riding too hard.
No pain no gain is honestly the biggest lie in the fitness game.
You should do a new review of Xert platform!
Does weight lifting/ resistance training have a measurable gain towards increasing anaerobic capacity when it comes to cycling?
"with great aerobic power comes great anaerobic responsibility" -Nils van der Poel
Can an indoor HIIT routine work for this?
Anything below and up to power eliciting vo2max is predominantly aerobic, not anaerobic. Coggan actually got this bit right calling the zone above vo2max anaerobic.
6:24 isn’t that simply a Concept known as block periodisation?
Nice fitting lab coat !
Oh whatever, it's summer ffs, depends on the mood, weather, wind just glad to be out and if it's a "regular" steady state ride I usually chuck in a couple of attempts at beating a few PR's.... I'll leave the sciency number crunching, stats obsessed stuff until I'm stuck indoors after October and back on SYSTM...
Can you guys review the elves falath evo
Whats the best cycling app for GCN? Thank you
Can you guys maybe make a video on how to train every discipline? As a bit of a climber I would really like to get better at sprinting to get rid of my weaknesses.
some climbers will never be good at sprinting even with training, if they are pure slow-twitch riders, which climbing favours (efficiency).
if you wanna get better at sprinting, you need to either throw in some 15-30sec efforts every ride, or start lifting weights :D
They have a massive catalogue of training videos if you search. On all types of riding and training.
Question: Is drinking energy drinks or supplements on an interval sessions bad???
I understand maybe 30% of this video...any chance you can make another video but for people that don't know what zone 2 or 4 is? 😅Thanks
In 2019 I did a trip across the U.S. leading up to it was training without any insight at all. Wished I had a look into gcn first because it was miserable all the way through.
Interesting very
My favorite channel🎉
I eat ketogenically. I have stopped club riding, but after a separation / divorce I have my mojo back. Ketogenic diet fits my lifestyle. But how does that affect fitness in the long run. I have much more capacity between refuelling. Have to keep electrolytes up more than before. Wondering what the consensus is?
Could you do a video on why we produce more power outdoors than indoors?
Typically a trainer measures power at the cassette, to the wheels, while pedals measure power at the crank. Similar to car manufacturers stating crank horsepower, but having a lower wheel horsepower rating.
Also, road gradient and bike sway have to have some effect I'd imagine.
1) better oxygen intake, 2) lower body temperature, 3) free bike movement, 4) sunshine. ????
I'd guess it has something to do with resistance, if you look at a power profile over time indoors vs outdoors, you'll see a lot more full rests outside, which allow you to fully recover before a big effort.
30sec all out and 5min rest?, is ithis correct?
what's the ideal weekly balance between aerobic vs anaerobic for a "weekend warrior"?
3 days aerobic, 2 days anaerobic, 2 days rest?
2 or 3 days intervals or a race, all the rest strictly zone 2. You want to tread carefully when increasing training frequency, duration or intensity tho, particularly intensity. Build slow, allow 1 week lower volume after three increasing to recover and improve (avoid burnout)
Personally I believe it depends where you are on your training programme (if you have one). If in the middle of the season then I would do 2 VO2 sessions a week, three days Z2, the other 2 days I would do rest or maybe one of those days a real easy recovery ride. Best to have 2 days between hard sessions so you could do something like:
Mon: Rest
Tue: Intervals
Wed: Z2
Thu: Recovery Ride
Fri: Intervals
Sat: Z2
Sun: Long Z2
If earlier in the season when you are building I like to do quite a bit of threshold work and threshold with bursts, so try and find a 15 minute hill and build up to being able to do 3 or 4 x 15 min at Z4, then do the same but every 2 mins do a 10 second burst to 150% FTP
The anaerobic energy system is recharged by the aerobic one. In road cycling the best way to make it feel like you have more anaerobic capacity is raise the aerobic capacity. Because you 1. dip into the anaerobic reserves less 2. recover faster. To be all you can be, of course you do intervals and increase the capacity too, but it can only increase a little bit, it is icing on the cake, it is not the cake. Hear me now believe me later when your 1,500 watt sprint is only 500 watts at the end of a grueling race.
I might use a capacitor over the battery analogy .
Did anyone create a reverse ladder VO2max workout in Zwift?
The Polar HR monitor tests that while laying down.
A Capacitor is a much better analogy than a battery 🤓
I think of it as a battery and the capacitor is the ATP stores in the muscles, like bypass caps in a circuit. I also think of it having a source resistance which determines how quick you can discharge it and which determines if you have more of a long plateau sprint or of and immediate kick.
A battery is the chemical equivalent of a capacitor, so correct on both counts
From the front go pro fish eye angle, the met looks like an old fashioned leather helmet.
Did Si get another new bike?
1:23 Nerd alert: Si made a small mistake. ATP (Adenosine triphosphate) is the product of glycolysis, both aerobic and anaerobic. It is the equivalent of gasoline for the human body and its hydrolysis provides the required energy for many chemical reactions in the cell. The difference is that aerobic glycolysis requires Oxygen at the last step and produces much more ATP (~x12) while anaerobic glycolysis is much faster with no need for oxygen (+ lactic acid as byproduct). The muscle changes its characteristics according to training. Speed and power will make the muscle bigger in volume and it will use anaerobic glycolysis. Endurance and less power will make it smaller in volume and it will use aerobic glycolysis. This is why a weight lifter looks big and is easily out of breath and a marathon runner looks weak but lasts forever. Of course, there is every stage in between (swimmers are a happy medium). The problem is, relative quick the muscle will be with oxygen deficit and will turn to anaerobic glycolysis either way.
hang on, last time you said to train in Z2 like pogacar!?!
Glycolysis isn't aerobic or anaerobic. Glycolysis takes place in the cytoplasm wither O2 is present or not. The product of glycolysis, pyruvate, is metabolised differently depending if O2 is present or not. Aerobic respiration takes place in the mitochondria while anaerobic respiration takes place in the cytoplasm. Fast twitch fibres actually use both methods to generate ATP.
It’s amazing how after it’s been repeatedly proven that both atp production occurs in the presence of O2, we still have this nonsense of anerobic production means no O2 and lactate, while aerobic uses O2 with no lactate.
Kind of shows how widespread and deeply entrenched this flawed understanding of the energetic systems are.
More than half my training is at an anaerobic heartrate...
Probably because I neglected my fitness for too long...
Did my first 20+km (28 to be precise) ride in over 10 years, started doing sports again 4 weeks ago.
Did it in roughly 1.5h without pushing myself to hard, or so I thought.
After checking afterwards:
58% in the reds (~165-75bpm anaerobic) and 18%(175+) in the redder reds.
“Afterburner” would be a better term
Turbos in cars are on all the time, what you're describing is more like a nitrous boost.
And they even get worse if you use and wear them :D
What's your experience with weight based leg strength training in the context of digging deep?
Naively, I can imagine a standard progressive overload squat routine where you do 5 straight sets of 8-12 reps (RPE 8) with a rest of 45 seconds would help with anaerobic capacity and recovery.
On the flip side, you would probably get heavier bringing down your FTP/kg? It takes years to put on muscle from strength training so would it factor in at all?
im doing some 1min efforts (~30 reps) with a bit longer rest :3
8-12 reps is more for pure sprint power (10-20sec)
In my case, heart rate not reaching expected levels at the start of training was just a sure sign of an immediate need to get rid of the W**** HRM and replace it with a Garmin.
Seems none of them are accurate after a year or two of use.
According to the experts, the most important Zone by far are Zones 1 through 7...
Watching this at 2 am and I failed the first step which was rest
Jonas's diesel engine beat Pogacar's turbo though didn't it! Depends on your cycling discipline.
When I see Simon wearing the GCN lab coat, I know I'm watching a serious science program
Didn't fit him very well, although he was making sense in his analysis.
Have you guys not ever been to a gym? You need to mix things up, get some balance. Give all your bike muscles a break from what they normally do, and do resistance training to reduce your breath work and gain anaerobic endurance.
For my automotive background Si's analogy makes me cringe: it is a relatevely late sollution on still fewer models that a turbocharger is bypassed on lower loads. Normally it is still always engaged.
Besides, turbochargers are more common on diesel engines
@@irfuel nah, still a stretch: once you bolt it on, it's there to stay untill you blow the gasket. It's more like NOS kit, should you talk aftermarket.
A really proper analogy IMHO is gearbox oil intercooller: you can launch several times without consequences before it overheats and if you go too hard, your transmission fails.
😊😊
😊
Anaerobic capacity = a capacitor
Aerobic capacity = a battery
---
Coming from a physicist / science communicator. :D
6.27 all I see is McDonald's arches 😂
I thought it was all about zone 2 which is not anaerobic 🤔😏
Anaerobic, the zone that does not exist. Let’s get the physiology updated please.
The broscience hasn't changed since 70s apparently.
My short sprints are really powerful. Unfortunately, during my last few races, the sprints have been 45 seconds to a minute. I'm usually gassed after 30 seconds and I think it's because I have not been training. Intervals are my VO2 max. So yes, I'll be going back to intervals this off season.
Fast of fast twitch referes to recovery time being fast.