Awesome. As an elite roadie over 20yrs ago and alot of k's under the seat. We used to do ankle stabilising training even while out on the road, very important.
When younger, I rode 10 and 12 speed bikes from very young into my 30s. In those days, I could average over 20 miles per hour for the entire ride 20-35 miles for our chosen routes. We went "all out" all the time. Jumping to today, with so many tools, teachers etc. it's becoming clear to me, I must figure out how to train/ride smarter. I'm 67 now. Probably won't get back to averaging above 20 mph but I'm betting I can improve above my current average of 14 mph (outside). I'll be following you, perhaps more than any other online coach to improve my power, threshold and so on. Can't wait to see where I've progressed by spring 2024.
Hi Scott. Interesting video! 4 years ago I started standing on one foot while brushing my teeth. Not for cycling ( I am 68 and a lifelong cyclist) but for my new adventure, taekwondo. Gaining ankle support/strength for "tiger stance". I enjoy your beneficial videos!
Thanks Kevin - you have 5 years on me 👍 I have 30 years to share - just need to work out cameras etc a bit better. Just fixed a sound issue and felt like I won a race 😂😂😂
Thanksf or the tips. The excersise you mentioned for foot stability is what others had recommended me as I have pre-artritis in my ankles, flat feet, bone spur :). Doing those during brushing had helped reduced pain.
Excellent exercises. Interesting as a XC SKI instructor, where teaching balance and posture, I teach the exact off the bike exercises to my students and ask them to balance exercise when they brush their teeth too!
Hi Scott: Great video again - just adding this to my weekly training (to fully dial in my efficiency to crazy levels) - really looking forward to Part 2 to get real power :)
Thanks Donald - going to drop in a video that outlines a great workout that advances this session tomorrow. Then I’ll share some BFR work doing this drill (and others )
Very Informative. My trainer gave me an exercises standing one leg on bosu ball flat side up for building ankle stability because he said similar to you about power delivery through ankle, which I had not heard of before. Rocking foot forward and aft (extending and contracting archilles) and leg swings while passing small object under leg as from one hand to the other as the leg is raised on each foot.
Wonderful video! I have progressive MS and still just about manage 40mins on the spin bike daily, although my hip flexors are weak as hell, and my right leg rotates inwards a lot, so my form probably looks laughable to a pro, but hey I'm still pushing it hard as hell and will try to implement these techniques in future.
Enthusiastic about cycling I realized that muscle mass needs to be equivalent for endurance in which makes it easier to ride long distance. It’s almost similar to trying to float but you can’t due to being over muscular.
Very sympathetic! And super experienced. You have the help of a fantastic DNA that should not be ignored! Keeping track of the pelvis is probably the root of success, I suspect!
You are 51?! Wow! Nice drills. I am more an old mountaineer (65) getting into cycling as running gets harder on my feet. That last bit about training smart is so important. All the more as we age.
Inline skating (on bigger wheels) outside also greatly improves : ankle stabilit,y engages the same leg muscles plus core stability muscles as done during cycling.
@@BulletproofCycling Thx Great to hear that. Most professional inline skaters & ice skaters are great cyclists too or do cyling as cross training in the summers too.
I cannot believe I only came across your channel now. What a great video! You have covered it all and there is absolutely no BS. Glad you have subtitles - some of my foreign clients might not get that 😆
Wear minimalist shoes as often as possible off the bike, walk with a forefoot strike, and train in the gym with them. After a couple years of doing that your ankles will be bulletproof and stable AF, plus the added benefit of putting extra load on the calf muscles 👌
3:35 Brush on the other side... With the left hand on the right and with the right hand on the left, my dentist, who is also a drummer, told me. The idea is to be able to work equally well with both sides. It is also a small exercise for the brain.
Good stuff! Always called these muscle tension workouts and was advised to stay in L1/L2 so it's not an aerobic workout. Perhaps you can advise if these should be done pushing down and pulling up? Thank-you.
Hey Evan this is one part of a strength programme that I plan to share. This drill is good for 2 or 3 times a week or even part of workout - like the first or final phase. I will share more in the next few weeks and show how you link together 👍
It can help build both. You can use heavy ropes for full body work out. A good thing about jump rope is the foot stability gains to develop. Great exercise 👍
When I do every recommended stabilization/stretching exercise daily, and eat every recommended nutrition I end up with 36hrs/day not having ridden a single km but eaten 3600kcal.
I noticed on the bottom of your pedal stroke that both knees has bent a bit. I see some riders have more extension on the bottom of the pedal stroke that it looks like fully extend but tiny bit of bent in the end? Do every riders have different leg extension where they can utilise their leg muscles especially as a whole especially the posterior ones vs primarily the quads?
On this bike jig I did set slightly lower to fit in camera but most riders at top end will have around 30 degree knee bend. This increases with various other metrics such as age and general riding type. I generally ride with 35-40 degree on various bikes. I have left leg problem after a serious crash back in my 30’s so my right leg always appears more bent. Hope this explains but feel free to send over any questions you may have.
Actually, it’s the English who speak Scottish a wee bit funny…there’s just more of them so people around the world think their accent is real. It’s Not. This is real! 😊😊
@@BulletproofCycling Sorry man i dont wanna be rude, so dont take my comment as an offense. I like to listen to every video in english since english is not my native language and Your accent is a bit hard to understand. That's all. Sorrry again and peace.
@@csabatoth2320 I appreciate your reply. It’s maybe your interpretation of the word ‘awful’ that has caused confusion. My accent is my cultural identity. I lived for 25 years outside of my country and appreciate that people can find me difficult to understand. I can alter it slightly when presenting but RUclips is just fun for me. Have a good day 👍
I'm glad my boss is from Scotland, so I came in prepared and loaded with the proper language package
😂😂😂😂😂👍👍 aye yeh did
Awesome. As an elite roadie over 20yrs ago and alot of k's under the seat. We used to do ankle stabilising training even while out on the road, very important.
Awesome - thanks for sharing 👍
When younger, I rode 10 and 12 speed bikes from very young into my 30s. In those days, I could average over 20 miles per hour for the entire ride 20-35 miles for our chosen routes. We went "all out" all the time. Jumping to today, with so many tools, teachers etc. it's becoming clear to me, I must figure out how to train/ride smarter. I'm 67 now. Probably won't get back to averaging above 20 mph but I'm betting I can improve above my current average of 14 mph (outside). I'll be following you, perhaps more than any other online coach to improve my power, threshold and so on. Can't wait to see where I've progressed by spring 2024.
Thanks for sharing
Im doing hip balance exercise with weights and squats. Helped me nicely with cycling.
Well done 👍
Thanks, it's help me a lot. I'm french and i love your accent. I understand you very well with my poor english.
Thank you Jimy 🏴 🇫🇷❤️👍
Hi Scott. Interesting video! 4 years ago I started standing on one foot while brushing my teeth. Not for cycling ( I am 68 and a lifelong cyclist) but for my new adventure, taekwondo. Gaining ankle support/strength for "tiger stance". I enjoy your beneficial videos!
Thank you Robert 👍👍
Im 74 lol im doing the stand on one leg when ever I can .. so glad I found this guy he is amazing ,, no couch potatoes here lol
One of the best “smartest” training
Thank you 🙏
So good advised how to improve as a novice. Thank you
hi Scott,
just discovered you on RUclips
great content !!
old 57 yr old cyclist
Thanks Kevin - you have 5 years on me 👍 I have 30 years to share - just need to work out cameras etc a bit better. Just fixed a sound issue and felt like I won a race 😂😂😂
Dude you’re honestly the best out there
Very kind of you
Great stuff. And you're fun to watch. Thanks!
Thanksf or the tips. The excersise you mentioned for foot stability is what others had recommended me as I have pre-artritis in my ankles, flat feet, bone spur :). Doing those during brushing had helped reduced pain.
Thanks 🙏👍👍👍👍👍
Amazing information coach, i will try these drills
Thank you very much for these gems!!!!
Thanks 🙏
Nice one Scott.I am looking forward to the upcoming workouts.
Thanks Matt
Excellent exercises. Interesting as a XC SKI instructor, where teaching balance and posture, I teach the exact off the bike exercises to my students and ask them to balance exercise when they brush their teeth too!
Awesome 👏
Coach is the best!!! 😊
Lovely video saw a gut on a Brompton he said watching your channel made his mind to get one it's his favourite bike now.
Hi Scott: Great video again - just adding this to my weekly training (to fully dial in my efficiency to crazy levels) - really looking forward to Part 2 to get real power :)
Thanks Donald - going to drop in a video that outlines a great workout that advances this session tomorrow. Then I’ll share some BFR work doing this drill (and others )
Ww wwwwswz@@BulletproofCycling wwwwwwwwwzwwwwwz
""Everybody can train hard, only a few of us can train smart" brilliant 👍👍
Nice one Scott, I’m still onboard at 66. Thankyou 👍😊
Awesome Ian 👍👍👍👍
This guy is great !
Thank you 🙏
Fantastic! I had your solid methods on my ride this morning. Thank you for educating me (newb) and many more!
Very Informative. My trainer gave me an exercises standing one leg on bosu ball flat side up for building ankle stability because he said similar to you about power delivery through ankle, which I had not heard of before. Rocking foot forward and aft (extending and contracting archilles) and leg swings while passing small object under leg as from one hand to the other as the leg is raised on each foot.
👍👍👍👍
Wonderful video! I have progressive MS and still just about manage 40mins on the spin bike daily, although my hip flexors are weak as hell, and my right leg rotates inwards a lot, so my form probably looks laughable to a pro, but hey I'm still pushing it hard as hell and will try to implement these techniques in future.
Good stuff! Warrior for sure
Thanks Scott. Great vid mate
Thanks Barrie. Sending you an email today with some nutrition notes 👍👍👍
Great exercises. Beautiful tool box!
Yes they are! Thanks
Great video Scott , add these to my daily routine
Got lots more to share Wayne 👍
Enthusiastic about cycling I realized that muscle mass needs to be equivalent for endurance in which makes it easier to ride long distance. It’s almost similar to trying to float but you can’t due to being over muscular.
👍👍👍
Very sympathetic! And super experienced. You have the help of a fantastic DNA that should not be ignored!
Keeping track of the pelvis is probably the root of success, I suspect!
Correct - look after the pelvis and the core 👍👍👍👍
Great information and thank you for sharing it. Cheers from the US. Highest regards.
Thank you Robert. I have more info to share on this topic 👍
@@BulletproofCycling Thank you I'll check them out.
You are 51?! Wow! Nice drills. I am more an old mountaineer (65) getting into cycling as running gets harder on my feet. That last bit about training smart is so important. All the more as we age.
52 in September 👍 keep pushing my friend 👍
Inline skating (on bigger wheels) outside also greatly improves : ankle stabilit,y engages the same leg muscles plus core stability muscles as done during cycling.
Great stuff - I used to do it as a teen 👍
@@BulletproofCycling Thx Great to hear that. Most professional inline skaters & ice skaters are great cyclists too or do cyling as cross training in the summers too.
I did all my ankle training when Mauy Thai Boxing training . Its good to combine other sports to help Cycling .
Oh god. How I need a bike fit! 😊
Awesome. thank you
👍👍👍
Thanks for the tip really helps if you put on Scottish Ceilidh music with the Kilt coach
Nice tool box coach! I have the same one, however it has different color which is green.
👍👍👍👍
I HAVE SUBSCRIBED TO THE MADNESS! AND IT IS GOOD!
Thank you 🙏
Coach tu es trop fort !👍👍👍💪🏾💪🏾💪🏾
Thank you 🙏
I cannot believe I only came across your channel now. What a great video! You have covered it all and there is absolutely no BS. Glad you have subtitles - some of my foreign clients might not get that 😆
Thank you 🙏 I am being dubbed in Spanish soon 😂👍👍👍👍
Great content !!
Thank you Michael
EXCELLENT!
Many thanks!
I truly enjoy your Videos Thanks
Thanks 🙏
bro???😂😂😂😂,,,I love your Scottish acent a MOERSE LOT!!!
from Wellington, RSA.
Thank you - glad to have you in the community Gerrit 👍
Wear minimalist shoes as often as possible off the bike, walk with a forefoot strike, and train in the gym with them. After a couple years of doing that your ankles will be bulletproof and stable AF, plus the added benefit of putting extra load on the calf muscles 👌
👍👍👍
3:35 Brush on the other side... With the left hand on the right and with the right hand on the left, my dentist, who is also a drummer, told me. The idea is to be able to work equally well with both sides. It is also a small exercise for the brain.
Good stuff! Always called these muscle tension workouts and was advised to stay in L1/L2 so it's not an aerobic workout. Perhaps you can advise if these should be done pushing down and pulling up? Thank-you.
Great video
Thank you 🙏
Good stuff!
Great video.
Thank you 🙏
What's the thing you stand on called? Would be nice to have one at the office.
It’s a gel wobble pad. Sometimes called a stability pad or wobble board
Great content and very informative. I'd like for you to be my personal coach as I'm really interested in cycling and doing my best. Thank you.
Feel free to send me an email 👍
thanks for sharing great info but can I ask when you say start the drill at threshold are you talking about zone 5? Sorry I'm a bit of a novice.
Threshold is generally zone 4 power but depends on what zones you use 👍
coach, how many times in a week do you recommend to do the low gearing training?
Hey Evan this is one part of a strength programme that I plan to share. This drill is good for 2 or 3 times a week or even part of workout - like the first or final phase. I will share more in the next few weeks and show how you link together 👍
@@BulletproofCycling great! looking forward to that video! thanks!
Great stuff! Thanks for not taking 30 + minutes to explain... ;-)
😂👍👍👍
@@BulletproofCycling I don't know about others, but I need RUclips video makers to get to the point.
Absulity fantastic you have me at 71 acting as a kid
Haha love it. Thanks for your support 👍👍
Have you tried inline skating or ice speed skating?
Skating covers everything you're doing.
Try it, tell us what you think?
👍👍
Very interesting coach!
Thanks 🙏
You look fantastic for 51 brother love the video
will jumping rope help build strength or endurance?
It can help build both. You can use heavy ropes for full body work out. A good thing about jump rope is the foot stability gains to develop. Great exercise 👍
how many of these 1 minute sets would you recommend?
Experiment yourself but I have guys doing 30 in a workout!!!!
Please define “Treshold power” . I am unfamiliar with that term
Threshold power is your FTP range or your zone 4 range 👍👍👍
@@BulletproofCycling sorry very new and unfamiliar with the cycling terminology.
What is FTP. Please explain in plain language for us beginners.
Ride a Single Speed you'll get a full body workout and learn pedaling efficiency at the same time.
I share live workouts using single gear 👍👍 defo helps 👍👍
What if you just went to the gym and worked out your legs for strength whilst mixing in a spot of gymnastics....?
When I do every recommended stabilization/stretching exercise daily, and eat every recommended nutrition I end up with 36hrs/day not having ridden a single km but eaten 3600kcal.
Pleased tell me, how many times I need to repeat this 1 min at low cadence?
How can I increase my leg strength (quads, hams) if I am unable to do squats? Really bad knee, if I do squats it will pop and swell...
Sorry to hear that. Check out the latest live stream about blood flow restriction training
8:04 to 8:08 your saddle just auto adjusted and lowered you there 😂😁
Must be a magic camera 👍👍
I noticed on the bottom of your pedal stroke that both knees has bent a bit. I see some riders have more extension on the bottom of the pedal stroke that it looks like fully extend but tiny bit of bent in the end? Do every riders have different leg extension where they can utilise their leg muscles especially as a whole especially the posterior ones vs primarily the quads?
On this bike jig I did set slightly lower to fit in camera but most riders at top end will have around 30 degree knee bend. This increases with various other metrics such as age and general riding type. I generally ride with 35-40 degree on various bikes. I have left leg problem after a serious crash back in my 30’s so my right leg always appears more bent.
Hope this explains but feel free to send over any questions you may have.
@@BulletproofCycling interesting. Thanks for your time. Learning lots on your videos!
it's simple... put it in the 53 x 12 and pedal up hill... one year later.... you're stronger. Read Hinault's book 1986
Haha yep it defo works but maybe not if you take up cycling in later years after knees being pounded by other sports
fucking damn true everyone can train hard only few can train smart
👍👍👍
Hi Coach, great video. what frequency of 60rpm cadence you recommend? 2x/week with rest day in between? TIA
Depends really on your training volume and time. I tend to include it in one of my outdoor rides.
You look like the Lord of the Dance coach😁
😂😂😂😂😂
Biggest problem I have is I can't do any of this stuff from my couch.
😂😂😂😂😂
I have my cleats pretty well setup; even, I have moved them around a bit. However, still if I push higher than 140 watts, my feet got numb.
Sometimes it can just be that shoes are too tight ?
@@BulletproofCycling that’s the thing, I am using Lake (sized as per their chart,) Shimano RC902 Wide, Sidi 60.
Damn You, I almost stopped brushing teeth and I don't improve anything :)
Just kiding, great advices!
😂😂😂😂👍👍👍
1min on 2 mins off x how many?
Those "old legs" look as fresh as a college grad's.
😂😂😂 clever lighting 😂😂
Actually, it’s the English who speak Scottish a wee bit funny…there’s just more of them so people around the world think their accent is real. It’s Not. This is real! 😊😊
👍👍👍👍👍👍🤩
all i can think of is football listening to his accent. :p
😂👍👍👍
Rudimentary advice. But appreciated
nice but would have been better with camera on the foot rather than your fizog
Looking to improve the camera angles as I get hang of RUclips 👍👍👍
You have large feet. Same here.
hahaha fairly big but I think video makes them look bigger
Why do the Scottish speak English so oddly? Do they normally speak a different language?
please don't do the clock dance when you're waiting on the corner of the street. i'm concerned for your safety.
😂😂😂
51??? No way.... you look like you're 31!!!!!!!!!!
Haha that will be the lighting 😂😂
Is this guy on some stuff or what?
😂👍
Bake fatter? Seriously? I completly disagree. A little bit of fat in baking is okay, but please, not too much!
it's english but it's not
OMG the accent is awful
Not sure why you watch then and certainly not sure what you aim to gain by commenting. So rude!
@@BulletproofCycling Sorry man i dont wanna be rude, so dont take my comment as an offense. I like to listen to every video in english since english is not my native language and Your accent is a bit hard to understand. That's all. Sorrry again and peace.
@@csabatoth2320 I appreciate your reply. It’s maybe your interpretation of the word ‘awful’ that has caused confusion. My accent is my cultural identity. I lived for 25 years outside of my country and appreciate that people can find me difficult to understand. I can alter it slightly when presenting but RUclips is just fun for me. Have a good day 👍
Nice vid! What kind of device/bike is that?