Do you have any top tips of your own for training when stretched for time? ⏱🚴
Год назад+1
On work days I do 12 km overgeared, and push what I can, at the weekend I do the longer rides and don't push, but still ride overgeared. I notice that after riding the regular 12 km, I can still ride much more without having to put much effort into it. Also, I use a Rockrider ST100, wich weights 15.6 kg, it's good to improve muscle strenght.
One thing to point out: if you're mixing your ride (do mixing the low and high intensity), do your hard effort at the end. Once you do hard efforts, it can take a LONG time to get back into your 80% zone, up to 30 minutes.
I have a training/riding schedule. I also regularly do dead hangs, famers carry, and pushups to increase and maintain my overall strength. I am seventy seven. Saddle up and ride hard!
I get on my MTB and chase roadies until my lungs burst. Then recover and wait for the next roadie to fly by and chase them. It's also a nice way to keep your mind off how hard you're trying since you're "competing" with someone who doesn't know that you are. Doesn't take long to get gassed. Mind you, this is all new so I'm trying to find ways to make the ride entertaining as well as being a workout. Great video. Thanks
In endurance events, the neck muscles ( sternocleidomastoid ) become important. No good having big legs if you can't hold your head up to look at the pretty flowers in the field.
Endurance training is as much about fitness and strength as it is about conditioning your body. Your butt, neck and arms need time in the saddle to build up that conditioning, there are no short cuts for that I'm afraid, it requires time on the bike. The further you want to go the more time.
Very true. I was doing 80-100 mile rides with little saddle and back pain. I broke my scapula and took 8 weeks off to heal. One I started riding again, I was in pain after about 10 miles.
I agree. I cycle to and from work. It's not far, but I vary the route and can usually pad it out to a five-mile round trip. It includes long, flat parts and some short and very sharp hills. I always take the hills at full tilt, and can often hit 25 mph or more on the flats. Not having a car, I also use the bike for shopping trips, etc, so rack up additional miles during the day. Getting up those hills with a 10k sack of cat litter in my backpack, too, is usually a good cardio test! I certainly find it's enough to keep me going on longer runs. I used to find this when I was a distance runner, too. The experts always advocated a mixture of training runs, with at least one 2-hour slow run once a week. The longest run I ever used to take (for half-marathon training) was about 50 minutes. Counter-intuitively (so it seemed!), my race times improved when I cut my weekly training from 50 miles to 25-30 miles. I trained less, but put more quality into it.
Another way of doing this is riding with a group that does rolls. When you are taking your turn at the front it is hard for approximately 30 secs then you get a rest for a couple of minutes before it is your turn at the front again.
Ok, I’ve been cycling for 10 years, I’m over 50. It’s all well and good these videos coming out saying you don’t need a base, but…. THESE TRAINING PROGRAMMES ARE FOR CURRENT ATHLETES I’ve been sucked into sweet spot training, tempo training etc etc and all the trendy ways to avoid base training over the last 10 years, and they probably DO work if you are already a trained cyclist, just looking to top up between October and March or whenever your winter is, but if you are late to the sport, this kind of training rarely works, you need that base, otherwise work training is built on a very fragile foundation. So 10 years in, this winter, it’s all about the base for me.
I've just taken early retirement, it's almost as good as being furloughed but less money lol...I can pick and choose whenever I want to go out for my long Z2 rides to get the best weather windows and when it's vile outside get on the trainer and do the Z4/5 intervals....When I worked the best weather always seemed to be when I was at work!!
@@EJGilb Cheers...post wasn't meant to come across as smug, the monthly income I now have is a total pittance, my drug addict/alcoholic grifter of a brother that's never worked gets far more from the state. I just hit a point whereby I realise the "good" years I may have left to enjoy my cycling are ticking down so my time is way more important to me than money... I'll have to learn how to live frugally for sure and start growing stuff as right now there's just enough for my bills and food...cars? holidays abroad? No chance.... and no regrets...(I'll be bike/backpacking the Scottish Highlands where I live and finally get a chance to appreciate it...!)
Back in the 1960s my only training was a nine mile each way commute on the roads of Bournemouth and Poole (with some good hills), in quite heavy traffic. The afternoon ride was a succession of sprints and easy riding, but it was a steadier ride in the morning. There was also the regular Sunday club run, and racing, of course. That was good enough for me to win my club's 12 hour TT several times.
One area that I recently focused on that helped me improve my endurance (in addition to 80/20 training) was to really dial-in my bike for extended riding. Tire-size&pressure were a big part of getting things initially dialed in along with adjusting my bike fit to accommodate my 60 yr-old (and scarred) body. I acquired a bike engineered for endurance (carbon frame and bars with flex strategically engineered to provide "give" when hitting the rough spots). Next was trial and error adjusting bike fit. Shoulder&hand pains went away and longer rides were more fun.....the harsh ride of my older stiff race bike is gone! My endurance/comfort increased right away after going through this process. Incremental aero upgrades (good fitting bike apparel, aero wheels, riding posture) helped a bit as well!
Ollie also had issues with his conditioning on that ride. Not necessarily the leg fitness, but conditioning his core and neck to handle the position. Also gut training. Sadly, these do take hours on the bike to train....Mark Beaumont talked about this in one of your videos..
Wouldn't core strength be better addressed through other means of training? Things like weight or aerobic training specifically targeting core musculature more efficiently.
Exactly what I was looking for, cause I'm always short on time after long workdays, and the Belgian winter weather sucks! Also Manon and Hank are my favorite GCN presenters, great to see them team up for this video :)
Im retired.... I love riding for hours and hours in all weathers.... Being stuck in heavy dirtt engineering for 40 years.... No matter how bad the weather is... Ive never had it easy in an air conditioned office....
Since I'm in Arizona, winter is the perfect time to go on longer rides. Its not 95F/35C at 6 am! As an old, retired guy, I don't have to worry about fitting in a ride before or after work.
I'm with some of the others here, yes I want to improve my endurance but I don't want to be thinking about how many intervals or my heart rate or whatever like that. I commute on the bike so I get that time without having to set aside special "bike time" and by nature of commuting I'm doing fairly casual pace most of the time there. I've found it really has improved my endurance, a 50mi day used to be a big deal for me but now I can just do it without too much thought (and without being sore the next day)
I got into short sharp shock rides during lockdown. In Wales we had an hour a day to get out. Each day I used a different route and different approach, give a good mix over a week. I don’t have a turbo or rollers. Once we came out of lockdown I was able to take on longer rides but expected to be weak or low on stamina. I was very surprised how I’d kept my fitness on a fairly small volume of riding. Nowadays I still stick to the (approx) one hour session each weekday and longer rides at the weekend. Never been so fit!
short rides it was I did all the time, but if you don't do the long rides a couple of times a month at least your endurance will be good for the amount you train it. I'd love to see a discussion with Andy Galpin about this topic of adaptation to various things but targeted to cycling. Try and grab some of his time for us!
Polarized training does NOT cut out the ‘middle ground’, but just does less of it. This is a common misconception. Dr. Stephen Seiler himself at least says so
Well I dont have an Indoor trainer but if its raining or anything like that I usually just go running it´ll keep my bike clean and still build a fair bit of endurance
If you can’t afford indoor trainers with virtual world training, can you use a Concept2 Bike? Which seating and geometrically and be set up like my road bike?
Generally, how long does it take to ""absorb"" fitness from a long ride?? Last week I did my longest ride, 70kms. That's long for me, for now. My goal for my next session is 100km. I'll slow down on the session if I have to, to get 100km. Roughly, how long between big rides should you wait to have the fitness from the previous long ride absorbed, so that you can go further on the next one?? Thanks
But off topic but I'm changing my 11/25 cassette to 12/28 as I'm old and knackered and the hills are killing my knees, do I need to do anything with the rear mech and cable or can I get away with doing nothing.
Is it necessary for polarised training to have separate zone 2 and zone 4 training rides? Or would I get the same effect if I go slow for 80% in a ride and go fast or uphill for the 20% remaining time?
According to dr San Milan (Pogacar coach, zone 2 guy, etc.) you can do them at the same ride, even he does it, but there is one crucial aspect to it: do the hard bit at the end, this way the adaptations from Z2 won’t be affected, if you start with intervals then it takes time to kinda reset the engines, so unless you’re training for a specific event that requires you to adapt to hard starts, then start your longer rides at Z2 and plot in intervals at the end
Igor is correct. Some fatigue from the Z2 may creep in and slightly compromise the high intensity at the end, but sometimes that can even be recommended for race specific training where the efforts are at the back end of a race.
The way it is set up is only 20% of your weekly ride time is spent in Z4 and above and all other rides are Z2. So usually 2 maybe 3 days of hard efforts and the rest easier.
Doing intervals is OK in order to raise your FTP level, but you just cannot skip the long steady easy rides part.. it’s imperative to build durability and lactate clearance. Moreover, doing only intervals will eventually suck the life out of you and will acidify your legs to the max. Cmon GCN, you can do better than that
You did not pay much attention watching this video, have you? Lactate clearance happens in between the interval splits. What classical zone 3 endurance training actually does to the body is maintaning metabolism of lower intensity but with extra unutilised lactic acid in the blood. It does not provide extra stimulus for muscullar mitochondia
@feedbackzaloop not all training is intended as a stimulus for increased mitochondria. You can still improve endurance without Z2 assuming you're not someone with a long background with a lot of z2 training.
We appear to have gone back 30 years on training 🤣 however, should you wish to ever race or even ride efficiently in bad weather…. You need to ride in it. Perhaps Ollie suffering with his neck so badly was because he didn’t do the right training? The real world is outside
Hold on guys...Sorry, but it doesn't sound to me like you're showing us how to be more time-efficient with our training, but you're simply plugging for polarized training, and that's OK, BUT...I think that you should look at "sweet spot" training if your goal is time-efficiency. Polarized training still means some long sessions if you are going to be pushing yourself to higher fat-burning base abilities...you've still got to do progressive overloading, longer and longer sessions there...progressive overloading + recovery is what training is. "Sweet spot" has the advantage of running our fat-burning system at a higher intensity and hence we can get a bigger "dose" of fat-burning training in a shorter time. That's the way to reduce time on the bike and still build higher endurance.
LOL! GCN misinterpreting others work as usual. Watch all of the Stephen Seiler, Kinetic Cycle Coach, Inside Exercise, Evoke Endurance, etc. real coaching videos and find out for yourself why GCN is so off when it comes to this topic.
Sorry but that's a silly thing to say. Because there isn't just one purpose to riding a bike you know. If yours is just to get out for a leisurely ride, not caring about getting faster or improving the health aspects that only high intensity work can achieve....then don't do it. But for me who rides a bike for four different reasons..... 1. I love the leisurely rides 2. I love going fast. 3. I love trying to beat my previous speeds or power numbers. 4. I want to improve my health in more than just the endurance area. Which is why in winter when I can't get out I'll be doing interval work on the indoor trainer. If you've only got one reason to ride, then you won't improve in all those other areas that require specific intense training, and your health in those areas won't improve. So when I'm riding indoord I'm doing it to improve my health and improve my endurance and power.
This is simply incorrect. The biggest drawback of 80-20 training is that it takes longer than if you would have been doing tempo. Huge volume of zone 2 is a must.
When someone's mic dies, perhaps a good idea could be to add subtitles. Sh*t happens but don't want to risk my ears when it jumps back to the other presenter
@@Chris-pt6hh agree, and jokes aside if you think an ebike isn't a challenge I strongly suggest you to try one. Those makes your life easier up hill but the rest they are the opposite, you end working as hard if not harder on them, specially on long rides.
Time is finite, and people have other responsibilities which also bring them fulfillment, like multiple children or a busy career. We have to find the balance that's right for us. For many people, multiple 3+ hour rides per week doesn't fit that picture.
Obviously riding at all will get you more fit than not riding/doing other sports at all, this and other videos about training methodology are about optimizing it, getting more for the same time investment
Just ride at the fastest you can maintain for the amount of time you are riding. Slowing down is only for those training more than than can recover from.
Well yes, but that isn't the question. The question is, is it better to go, say, 25kph for 3 hours or go 22kph for 2.5h + 30min for 30+kph. The 80:20 rule would say the second option is better even though you spent the same amount of time and probably got about the same amount of fatigue (assuming you adjusted the speed/power for your fitness level).
@@feedbackzaloop I’m a fieldhockey player myself and I can tell you that fuelling is way less important then endurance. It’s sprint repeatability that is important there, which is a kind of endurance and I would say that training that is more effective then any 1:08 bicarbonate sciency sugar mix
@@MarkBurghouwt being able to recover between sprints is not exactly endurance. Repeatability of anaerobic exercise is far from duration of aerobic exercise, the biochemistry is different. As a kid I did ice hockey and target shooting. Now, it's the latter that required endurance, and even then shear muscle mass helped.
How come I can go 56 mph on an MTB? I just built my endurance by burning up my legs and I might be sore the next day but I'm still going. Also I just bike 5 miles everyday and I'm still pushing my limits.
Intervals 🫶🏼 I absolutely love doing them, especially the 40/20’s or the 30/15’s! They are so much fun! Also like the sweet spot ones, they huuuuurt but they make you better
![Lil Uzi Vert - We Good [Official Audio]](http://i.ytimg.com/vi/DrSfBULAsek/mqdefault.jpg)
Do you have any top tips of your own for training when stretched for time? ⏱🚴
On work days I do 12 km overgeared, and push what I can, at the weekend I do the longer rides and don't push, but still ride overgeared. I notice that after riding the regular 12 km, I can still ride much more without having to put much effort into it.
Also, I use a Rockrider ST100, wich weights 15.6 kg, it's good to improve muscle strenght.
My tip would be take any chance you get to train if the weather is decent,training on undulating terrain is good for strength.
Never miss the opportunity. The right clothes for the conditions are key.
Do the training on your commute on the way home. Especially if the last n miles are basically uphill. Shower waiting at the end.
Just go out and race everyone else on bikes until you bonk, genuinely should take took long if you're trying.
One thing to point out: if you're mixing your ride (do mixing the low and high intensity), do your hard effort at the end. Once you do hard efforts, it can take a LONG time to get back into your 80% zone, up to 30 minutes.
I have a training/riding schedule. I also regularly do dead hangs, famers carry, and pushups to increase and maintain my overall strength. I am seventy seven. Saddle up and ride hard!
I get on my MTB and chase roadies until my lungs burst. Then recover and wait for the next roadie to fly by and chase them. It's also a nice way to keep your mind off how hard you're trying since you're "competing" with someone who doesn't know that you are. Doesn't take long to get gassed. Mind you, this is all new so I'm trying to find ways to make the ride entertaining as well as being a workout. Great video. Thanks
That's funny I chase e-bike riders, it's similar to training with someone way fitter for progress.
In endurance events, the neck muscles ( sternocleidomastoid ) become important.
No good having big legs if you can't hold your head up to look at the pretty flowers in the field.
Wtf
Intense
Endurance training is as much about fitness and strength as it is about conditioning your body. Your butt, neck and arms need time in the saddle to build up that conditioning, there are no short cuts for that I'm afraid, it requires time on the bike. The further you want to go the more time.
Very true. I was doing 80-100 mile rides with little saddle and back pain. I broke my scapula and took 8 weeks off to heal. One I started riding again, I was in pain after about 10 miles.
I agree. I cycle to and from work. It's not far, but I vary the route and can usually pad it out to a five-mile round trip. It includes long, flat parts and some short and very sharp hills. I always take the hills at full tilt, and can often hit 25 mph or more on the flats. Not having a car, I also use the bike for shopping trips, etc, so rack up additional miles during the day. Getting up those hills with a 10k sack of cat litter in my backpack, too, is usually a good cardio test! I certainly find it's enough to keep me going on longer runs. I used to find this when I was a distance runner, too. The experts always advocated a mixture of training runs, with at least one 2-hour slow run once a week. The longest run I ever used to take (for half-marathon training) was about 50 minutes. Counter-intuitively (so it seemed!), my race times improved when I cut my weekly training from 50 miles to 25-30 miles. I trained less, but put more quality into it.
Another way of doing this is riding with a group that does rolls. When you are taking your turn at the front it is hard for approximately 30 secs then you get a rest for a couple of minutes before it is your turn at the front again.
Ok, I’ve been cycling for 10 years, I’m over 50. It’s all well and good these videos coming out saying you don’t need a base, but….
THESE TRAINING PROGRAMMES ARE FOR CURRENT ATHLETES
I’ve been sucked into sweet spot training, tempo training etc etc and all the trendy ways to avoid base training over the last 10 years, and they probably DO work if you are already a trained cyclist, just looking to top up between October and March or whenever your winter is, but if you are late to the sport, this kind of training rarely works, you need that base, otherwise work training is built on a very fragile foundation.
So 10 years in, this winter, it’s all about the base for me.
I've just taken early retirement, it's almost as good as being furloughed but less money lol...I can pick and choose whenever I want to go out for my long Z2 rides to get the best weather windows and when it's vile outside get on the trainer and do the Z4/5 intervals....When I worked the best weather always seemed to be when I was at work!!
Congrats, make the most of it!
@@EJGilb Cheers...post wasn't meant to come across as smug, the monthly income I now have is a total pittance, my drug addict/alcoholic grifter of a brother that's never worked gets far more from the state. I just hit a point whereby I realise the "good" years I may have left to enjoy my cycling are ticking down so my time is way more important to me than money... I'll have to learn how to live frugally for sure and start growing stuff as right now there's just enough for my bills and food...cars? holidays abroad? No chance.... and no regrets...(I'll be bike/backpacking the Scottish Highlands where I live and finally get a chance to appreciate it...!)
Back in the 1960s my only training was a nine mile each way commute on the roads of Bournemouth and Poole (with some good hills), in quite heavy traffic. The afternoon ride was a succession of sprints and easy riding, but it was a steadier ride in the morning. There was also the regular Sunday club run, and racing, of course. That was good enough for me to win my club's 12 hour TT several times.
Good stuff , I think consistency like your daily commute is much more important than the zone stuff its all getting to complicated 😂
One area that I recently focused on that helped me improve my endurance (in addition to 80/20 training) was to really dial-in my bike for extended riding. Tire-size&pressure were a big part of getting things initially dialed in along with adjusting my bike fit to accommodate my 60 yr-old (and scarred) body. I acquired a bike engineered for endurance (carbon frame and bars with flex strategically engineered to provide "give" when hitting the rough spots). Next was trial and error adjusting bike fit. Shoulder&hand pains went away and longer rides were more fun.....the harsh ride of my older stiff race bike is gone! My endurance/comfort increased right away after going through this process. Incremental aero upgrades (good fitting bike apparel, aero wheels, riding posture) helped a bit as well!
Ollie also had issues with his conditioning on that ride. Not necessarily the leg fitness, but conditioning his core and neck to handle the position.
Also gut training. Sadly, these do take hours on the bike to train....Mark Beaumont talked about this in one of your videos..
Wouldn't core strength be better addressed through other means of training? Things like weight or aerobic training specifically targeting core musculature more efficiently.
Time savings, fun (if you hate structured training), and fitness. Pick two.
Exactly what I was looking for, cause I'm always short on time after long workdays, and the Belgian winter weather sucks!
Also Manon and Hank are my favorite GCN presenters, great to see them team up for this video :)
Im retired.... I love riding for hours and hours in all weathers.... Being stuck in heavy dirtt engineering for 40 years.... No matter how bad the weather is... Ive never had it easy in an air conditioned office....
We'll get your medal in the post
Since I'm in Arizona, winter is the perfect time to go on longer rides. Its not 95F/35C at 6 am! As an old, retired guy, I don't have to worry about fitting in a ride before or after work.
I'm with some of the others here, yes I want to improve my endurance but I don't want to be thinking about how many intervals or my heart rate or whatever like that. I commute on the bike so I get that time without having to set aside special "bike time" and by nature of commuting I'm doing fairly casual pace most of the time there. I've found it really has improved my endurance, a 50mi day used to be a big deal for me but now I can just do it without too much thought (and without being sore the next day)
I got into short sharp shock rides during lockdown. In Wales we had an hour a day to get out. Each day I used a different route and different approach, give a good mix over a week. I don’t have a turbo or rollers. Once we came out of lockdown I was able to take on longer rides but expected to be weak or low on stamina. I was very surprised how I’d kept my fitness on a fairly small volume of riding. Nowadays I still stick to the (approx) one hour session each weekday and longer rides at the weekend. Never been so fit!
You took notice of that bullshit 😂
An hour a day??? Were you being watched??? Jeez. I was doing my biggest rides ever as no one was around. (100 milers)
And you followed the rules like 🐑!
@@Moradude99well said....😎
@@MaxMax-th7uz99% where sheep....I did what I needed to do....😎
I don't mind the rain too much but all the tedious cleaning afterwards, when everything is covered in muddy spray, really does wear me out.
short rides it was I did all the time, but if you don't do the long rides a couple of times a month at least your endurance will be good for the amount you train it. I'd love to see a discussion with Andy Galpin about this topic of adaptation to various things but targeted to cycling. Try and grab some of his time for us!
That black Orbea bicycle had my complete and full attention the entire vid... ah maze ing.
The key is pacing. You can't launch out on a big ride at the same pace as all the training on shorter intense rides
Great video thank you 👍
Polarized training does NOT cut out the ‘middle ground’, but just does less of it. This is a common misconception. Dr. Stephen Seiler himself at least says so
Can you guide me to some of your indoor sessions to improve my fitness over the winter to increase my speed and distance many thanks john
I did mix my train up did alot of intervil 3 days a week 70 km s 1 ride 170ks 1 100 km ride then race 2 days
Well I dont have an Indoor trainer but if its raining or anything like that I usually just go running it´ll keep my bike clean and still build a fair bit of endurance
Looking forward to getting fitter and faster by hardly riding my bike this offseason! 😂
If you can’t afford indoor trainers with virtual world training, can you use a Concept2 Bike? Which seating and geometrically and be set up like my road bike?
Yes or another spin bike with powermeter pedals
Ain’t nobody got time for that. Classic 😂
Generally, how long does it take to ""absorb"" fitness from a long ride??
Last week I did my longest ride, 70kms. That's long for me, for now. My goal for my next session is 100km. I'll slow down on the session if I have to, to get 100km.
Roughly, how long between big rides should you wait to have the fitness from the previous long ride absorbed, so that you can go further on the next one?? Thanks
Errrrrr it’s spring in Australia 🤭🤭🤭
❤️
In a previous video Ollie said he had done 20,000 km in the year... Does that mean it was mostly on the trainer? Regardless still an accomplishment.
He did a huge chunk of that during a single, outdoor event. I'm sure he rode plenty inside too though
Can you explain a way to use a head unit to program this kind of training on my commute?
But off topic but I'm changing my 11/25 cassette to 12/28 as I'm old and knackered and the hills are killing my knees, do I need to do anything with the rear mech and cable or can I get away with doing nothing.
Is it necessary for polarised training to have separate zone 2 and zone 4 training rides? Or would I get the same effect if I go slow for 80% in a ride and go fast or uphill for the 20% remaining time?
According to dr San Milan (Pogacar coach, zone 2 guy, etc.) you can do them at the same ride, even he does it, but there is one crucial aspect to it: do the hard bit at the end, this way the adaptations from Z2 won’t be affected, if you start with intervals then it takes time to kinda reset the engines, so unless you’re training for a specific event that requires you to adapt to hard starts, then start your longer rides at Z2 and plot in intervals at the end
Thanks for the explanation! Glad to hear that. I don't train daily so it's convenient to combine boths parts in one ride.
Igor is correct. Some fatigue from the Z2 may creep in and slightly compromise the high intensity at the end, but sometimes that can even be recommended for race specific training where the efforts are at the back end of a race.
Thanks, I can't spend long one trainer.
Doing just Z2 is so boring.
1h Z2 and Z4 20-30mins at the end keeps me motivated
Seperate days
is this 80/20 rule regarding a week of training or you go 80% effort, 20% hard for every ride?
The way it is set up is only 20% of your weekly ride time is spent in Z4 and above and all other rides are Z2. So usually 2 maybe 3 days of hard efforts and the rest easier.
So if I train 5hrs per week I'm doing 1hr solid in high intensity (z4/5?) or does warm up cool down for those sessions count as high intensity too?
Doing intervals is OK in order to raise your FTP level, but you just cannot skip the long steady easy rides part.. it’s imperative to build durability and lactate clearance. Moreover, doing only intervals will eventually suck the life out of you and will acidify your legs to the max. Cmon GCN, you can do better than that
Tons of people skip it and do very well. It's not ideal but some just don't have the time
You did not pay much attention watching this video, have you? Lactate clearance happens in between the interval splits.
What classical zone 3 endurance training actually does to the body is maintaning metabolism of lower intensity but with extra unutilised lactic acid in the blood. It does not provide extra stimulus for muscullar mitochondia
@feedbackzaloop not all training is intended as a stimulus for increased mitochondria. You can still improve endurance without Z2 assuming you're not someone with a long background with a lot of z2 training.
@@veganpotterthevegan indeed, but the OC was implying mechanisms of mitochondrial metabolism. Hence my reply.
@@feedbackzaloop z3 can potentially increase the size of your mitochondria
Everyone has a new bike day
Tempo and winter go together like peanut butter and jelly.
You Brits are tough, riding in that cold, wet weather!
We appear to have gone back 30 years on training 🤣 however, should you wish to ever race or even ride efficiently in bad weather…. You need to ride in it. Perhaps Ollie suffering with his neck so badly was because he didn’t do the right training? The real world is outside
Running up hills, Doing Intervals.
I do 10 low intensity workouts (30 min each) a week. But apart from commuting i do no high intensity training.
And then he went for his ftp test
Hold on guys...Sorry, but it doesn't sound to me like you're showing us how to be more time-efficient with our training, but you're simply plugging for polarized training, and that's OK, BUT...I think that you should look at "sweet spot" training if your goal is time-efficiency. Polarized training still means some long sessions if you are going to be pushing yourself to higher fat-burning base abilities...you've still got to do progressive overloading, longer and longer sessions there...progressive overloading + recovery is what training is. "Sweet spot" has the advantage of running our fat-burning system at a higher intensity and hence we can get a bigger "dose" of fat-burning training in a shorter time. That's the way to reduce time on the bike and still build higher endurance.
You DO need to ride in horrible weather to increase your endurance for riding in horrible weather.
There’s nothing I hate more than indoor training, I’d rather ride in the rain and cold than sit in a basement sweating my arse off.
I can't ride indoors, and I only ride in decent weather.
Doesn't make sense. That 80 percent is still long steady miles. Be it outdoor or indoor
1:11 beautiful
I guess you guys don't get to choose your own Shoes. New Sponsor for 25!
Well it is good to work indoor, not smart to go hard on cold weather outside and smashing lungs with climbs😂
👍👍👍👍👍👍👍👍👍👍👍👍👍👍
LOL! GCN misinterpreting others work as usual. Watch all of the Stephen Seiler, Kinetic Cycle Coach, Inside Exercise, Evoke Endurance, etc. real coaching videos and find out for yourself why GCN is so off when it comes to this topic.
Who is Miss Interpreting? She sounds hot
Got me! @@veganpotterthevegan
Doing intervals and series may be effective but kills the purpose of riding a bike. Makes it a chore and boring, hard pass.
So don't do them
@@Owen-wg1mdHe already said pass lol
Different goals for different people.
Sorry but that's a silly thing to say. Because there isn't just one purpose to riding a bike you know. If yours is just to get out for a leisurely ride, not caring about getting faster or improving the health aspects that only high intensity work can achieve....then don't do it.
But for me who rides a bike for four different reasons.....
1. I love the leisurely rides
2. I love going fast.
3. I love trying to beat my previous speeds or power numbers.
4. I want to improve my health in more than just the endurance area.
Which is why in winter when I can't get out I'll be doing interval work on the indoor trainer.
If you've only got one reason to ride, then you won't improve in all those other areas that require specific intense training, and your health in those areas won't improve.
So when I'm riding indoord I'm doing it to improve my health and improve my endurance and power.
@@Markhypnosis1couldn’t agree more
This is simply incorrect. The biggest drawback of 80-20 training is that it takes longer than if you would have been doing tempo. Huge volume of zone 2 is a must.
When someone's mic dies, perhaps a good idea could be to add subtitles. Sh*t happens but don't want to risk my ears when it jumps back to the other presenter
Watch GCN!
Whant to go further? Faster? Here an easy guide
Step 1 earn money
Step 2 buy a good e bike
Step 3? Nop that was it 😅
Or motorcycle lol
@@julianimmelman2410 well yes but an e bike doesn't block you from riding and doing exercise, a motorcycle is another league
And actually ride - often & have fun!
It's about going further and faster yourself. to improve yourself. the challenge is part of the fun.
@@Chris-pt6hh agree, and jokes aside if you think an ebike isn't a challenge I strongly suggest you to try one.
Those makes your life easier up hill but the rest they are the opposite, you end working as hard if not harder on them, specially on long rides.
why wouldnt i want to spend hours and hours on the bike? you lot are weird
Want and can are two different things, this video is mainly for people that cannot afford 15+ due to life constraints
Time is finite, and people have other responsibilities which also bring them fulfillment, like multiple children or a busy career. We have to find the balance that's right for us.
For many people, multiple 3+ hour rides per week doesn't fit that picture.
Doesnt everyone know this already?
It is all lies, just ride you will get fit
Okay but that's not the point of the video, is it ? 🤔
Obviously riding at all will get you more fit than not riding/doing other sports at all, this and other videos about training methodology are about optimizing it, getting more for the same time investment
Just ride at the fastest you can maintain for the amount of time you are riding.
Slowing down is only for those training more than than can recover from.
Well yes, but that isn't the question.
The question is, is it better to go, say, 25kph for 3 hours or go 22kph for 2.5h + 30min for 30+kph.
The 80:20 rule would say the second option is better even though you spent the same amount of time and probably got about the same amount of fatigue
(assuming you adjusted the speed/power for your fitness level).
Not sure you understand the point
No. Sitting at threshold on all your rides is far from optimal, even if you only ride twice per week.
Endurance is overrated. It's fueling that matters
Top athletes can go further without fueling then most with fueling though, so both are important.
@@MarkBurghouwt that's because they are overall exceptional, not because of specific type of training. And this is true for all sports
@@feedbackzaloop I’m a fieldhockey player myself and I can tell you that fuelling is way less important then endurance. It’s sprint repeatability that is important there, which is a kind of endurance and I would say that training that is more effective then any 1:08 bicarbonate sciency sugar mix
@@MarkBurghouwt being able to recover between sprints is not exactly endurance. Repeatability of anaerobic exercise is far from duration of aerobic exercise, the biochemistry is different.
As a kid I did ice hockey and target shooting. Now, it's the latter that required endurance, and even then shear muscle mass helped.
We've found the scientist boys
How come I can go 56 mph on an MTB? I just built my endurance by burning up my legs and I might be sore the next day but I'm still going. Also I just bike 5 miles everyday and I'm still pushing my limits.
56 mph?
Downhill doesn't count buddy, plus at that speed NO BIKE ON EARTH can pedal, is just free hub wheel spinning
56MPH and not a downhill? 🤨
@nemure Track cyclists be like "Hold my 64t plate"
@@gregoirefourniermontgieux2033 those go at 50-60 km/h not mph buddy
Intervals 🫶🏼
I absolutely love doing them, especially the 40/20’s or the 30/15’s! They are so much fun! Also like the sweet spot ones, they huuuuurt but they make you better