The Number One Mistake Cyclists Make with Training
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- Опубликовано: 6 сен 2024
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FREE 5-Step Training Guide for Road Cyclists: www.camnicholl...
In this video I will share with you the number one mistake road cyclists make with their cycling training. Notably discussing how to ride in zone 2 for base training, I will cover the different training zones for cycling and how to utilize them in order to train your base fitness. I will discuss both what not to do and then what to do, indicating the importance of a consistent pedal stroke. While heart rate is important I stress the need for a power meter to truly understand and train your base fitness. While other types of training are equally important as a whole, you need to start with base. That's how you build the engine. Hence, my number 1 tip.
Zones: bit.ly/2smfkNx
Ramp Test: bit.ly/2FlSxHs
METS: metsperformanc...
I fired my coach, because he didn't coach! Lives about 30 miles from me, and can count on one hand how many times we have met 1 on 1 or been apart of a group ride together!😡 He basically gives me the program, and I work it out on my own. Everything I've learned about cycling the past 7 months since stating my journey to become a pro cyclist I've learned through the coaches I've watched on RUclips, and RCA is where alot of my training strategies come from.🤙🏾 I love your channel mate!
Thanks for sharing Barry, appreciate the kind words.
Your last comments really hit the spot, we should enjoy the ride even more than the fitness gains.While you concentrate on the physical gains for some the mental benifits are more important.Im always happier after a ride.
Well said, Stephen. Cheers, Cam
@@CamNicholls yet the whole video is about "not enjoying riding" !!!!
'we should enjoy the ride even more than the fitness gains.' ....
Not necessarily. If you're training for something, for a specific event perhaps, or to improve an aspect of your fitness, then sometimes you just have to put in the effort, just do the training session, and you may not find it enjoyable at all. I can't say that I have ever found sweat spot or threshold intervals enjoyable, except for when I've finished and I often get a real buzz from completing a hard training session. What you have to focus on is the end result when you are out enjoying your ride, and enjoying it even more because you're faster and stronger.
The mental state is where it's at for sure. I feel that riding and pushing myself allows me to go deeper within. That is where I find my calm and strength.
I just ride like a 9 year old who just got a new bike every time. I should pay attention to this 😊
Thanks for the video Cam. There's a key comment there in the Bonus Tip which sums up your whole video really, and is very important. The key thing is that each time you go out cycling you should be doing a planned training session that targets something that limits you, and not just 'out for a ride'. Well, that's if you want to get stronger and faster anyway. As you say though, don't be anal about it and just ride sometimes. But if you want to improve you do need to be targeting something.
Hi Bryan, well said, If you have a target you do need to be thinking more precisely about what you do. Many people don't and that's why their results suffer. Cam
"You gonna go slow to be able to go fast" that was what my cycletrainer said when i try to step up the tempo on our 5 hours rides.He had right, i learnt to hold me in a low Zone to have power left for the Hill intervalls 2 days after.
My dad has always been trying to teach me that, but he didn´t have that explanation, he only knew that it works to train like that...
I should´ve listened to him much earlier, but this explanation certainly helps. Thanks!
Cheers mate. I like to just get out and ride, but I'm always in that upper zone and then I bonk really early and I end up hating the bike for a while. This might teach me to be a little gentler with myself and to also build that base so I can go and smash a ride here and there. Good content buddy and you call it as it is which is a refreshing way to taught something.
Tip 5. Stop half wheeling your unfit mate for 4 hrs.
Bryan Scott haha! I did that to Steggles when he was up here. For a 120 kay ride. He didn’t like it! 🤣
So glad I found this video. I've just finished a Sufferfest 12 week training plan where they were mixing the different zones and something I commented on to them without getting a concrete answer. What you are saying is something we learnt as runners/cross country skiers in the 70's, that is to say never mix training, either speed or endurance or strength. I was starting to get the impression this was an outdated practice, so thanks for this, will certainly go back to this when out on the road again. Thanks mate. 😄😄😄
Thank you for sharing Stephen and also your experiences in the past. Interesting to hear. Cam
Yes, 'mixed' training is racing and training isn't racing and racing isn't training!
I started cycling after the 2012 London Olympics. My first bike was a fixed gear, then switched to road because I can't produce the sufficient power needed for long periods of time. Ultimately, two years of getting to know my bike and my body I began to do what pro's do. Basically keep pedaling. No matter what gradient I'm at and no matter where I'm at I would never stop pedaling. However, I do not own a power meter because I can't afford it (at the moment) but my average speed is around 20 - 25km/h. Judging from your video I assume that I produce around the same amount if not less than you produce during this video. However, at the time I care more about having fun and less about being a competitive cyclist. Now, I'm trying to improve my strength, FTP, average speed and endurance overall. Thank you for sharing.
Thank you for sharing also. Cam
I wish we had a track like that around here!
Thanks for the video. This is the first mistake I noticed when I started training with a power meter. I've really changed my style of riding now.
Great to hear and thanks for sharing. Cam
Superb advice and video, I have been using a computer at all but have one coming however I noticed a huge difference from pedalling and maintaining a pedalling pace steadily than coasting and blasting all the time and blowing myself out. Fitness improving way better as a result
Totally agree so many don't get the idea of riding Z2. They just think its too easy or their average speed will look bad on strava if they ride z2.
haha, true point for many Sean. Cam
I'm just discovering this! Lol. Closed down my Strava account, not healthy as I'm too competive but really need to do this
True your kudos will fall off when you start posting Z2 rides
Good advice! I tried this today and maintained a similar average speed while feeling much less tired
Good tips. I think this is even more important for someone like me with a sensitive sinus node condition that is always riding the knife edge with heart rate and lactic threshold in a hilly area.
Definitely. The heart doesn't like sporadic all the time. A nice steady zone two flow will do it some good. Cam
A good training aid is the Virtual Partner on some Garmin GPSs, where you ride against an earlier version of a ride that you did. You can see in real time if you are ahead or behind. It becomes quite apparent if you're improving (or not).
Nice one Marty, thanks for sharing. Cam
Agree with one of the comments below, your videos are incredibly down to earth, and your humility and honest comes through very strongly. The cycling scene can be incredibly pretentious and elitist, it's nice to see your content that cuts through this. Great that you ended on the benefits of mental health as well. 👍
Thank you for the kind words Angus, much appreciated. Cam
Ditto. I can learn from it (other than noticing when looking around in shops and on roads that helmet & jacket and eyewear & bike color need to match). :-)
Boys don't leave this channel without subscribing. BEST CYCLING CHANNEL.
Great video! I started doing proper base training in 2010 and upgraded Cat that season. Longer slower sessions are definitely crucial for starting a good season.
Thanks for sharing your experiences on this thread Alex. Cheers, Cam
Your two examples is like a before and after buying a power meter.
you can do whit a HR monitor, or perceived effort. The key here is steady pace, ignore speed.
Chris Lamont how would one do it with heart rate ? Just stay in heart rate zones ?
Yup it's time to get a power meter. I've known I should get one for awhile but you just explained what I think I've been trying to figure out the last couple months. I've been experimenting with my pacing by watching my Cadence speed and heart rate but of course your power output as the only consistent datapoint you can track regardless of elevation and weather.
Nice one Matt, glad the key takeaways got through in this video. There are no ? with power. Unless it's not calibrated properly, of course! Another video for another day. Cam
@@CamNicholls if you've ever considered it, I'd be interested in a video with your opinions on various computer and power meter products. You're my goto road biking RUclips channel.
1st ride is me all the time. 😎 Im almost convinced I should buy a power meter.
haha! I used to ride like that all the time too Byron. Nothing wrong with it, unless you want to get a little 💪Cam
Focus on cadence. You'll be fine.
It's $1000 cheaper to do that.
Interesting video! And I have wondered about training after the pulse or after the power. The gymbike has powermeter which is good. I earlier got the advice to train after the pulse rate but have noticed one thing: the pulse and power don't follow each other at different conditions.
Try to keep the pulse below 140 in a steep climb or strong headwind: you need to go with very low gear. The pulse will easy be high despite your effort is small.
Try to get the pulse above 140 in a steep downhill or strong tailwind: you need to pedal very hard.
*In uphill and headwind the pulse becomes higher at a given power
*In downhill and tailwind the power needs to be higher to reach a given pulse.
Thanks for sharing Patric
Simple and Clear!!! Thx for sharing and looking out for us Roadies!!! 🤙🏽😎🚲🐷
Thanks champ. Cam
Humility is so Australian but you are right some roadies forget that. Thanks for sharing I've bookmarked it!
Awesome stuff, thanks for sharing Brooke. Cam
Awesome video which illustrates and explain on how to make cycling in right training. Great idea.
Thank you mate
Great content on your channel, you’ve made a subscriber out of me! Only been cycling for 3 or so months, traded in the used bike I had for a Giant Advanced TCR 2, so I’m excited for your content to help me on my cycling journey! Cheers!
That's awesome to hear Chandler. Thanks for sharing and welcome to road cycling. So much fun ahead of you. I remember when I first got into cycling 10 years ago it made me feel like a kid again! Still does! Cam
@@CamNicholls Thanks Cam! When you release your training material, what platform will that be on?
Hi Chandler, the course is live now. I will be sharing with the audience next week and offering 50% off for 72 hours. You can see here: bit.ly/2GUvHWZ
Very enjoyable video thank you, just on time as i am looking to start road bike riding :)
Awesome to hear Samer. You'll love it. It's one of the great activities on this earth. Cam
@@CamNicholls thanks Cam, I was lucky and got one of the last available Giant TCR advanced 2 in Melbourne/Australia I LOVE IT, will my first ride next weekend :)
@camnicholls Just want to say thanks for your videos. I’m a new subscriber and I’m really enjoying your perspective. I’m also a new cyclist and have really grown a passion for the sport and your videos provide a fair bit of education for me.
That’s awesome Kevin. Thank you for sharing. Greatly appreciated. Cam
When I ride solo most of my ride is in threshold no matter how hard I try to ride zone 2, but my attitude due to being ex forces is train hard fit easy.
Great video, really explains the benefits of having a power meter.
Thanks Jeff. Much appreciated. Cam
Ahaaa, that is what it is, apower meter! A new thing learned.Tick.
Perfect analogy with weight lifting, totally understood it being a former weightlifter.
Nice one! You should love training with a power meter then! Cam
Great video. I’ve def been the first video rider tho I just bought a power meter so Looking to work on that constant consistent power in video two
What if I can't afford a power meter? I would need to work for whole month 5 days a week and not spend any money to get a used one...
Great advice, after a lifetime of running/biking/now just mountainbiking +swimming....I understand I probably never realised my potential as I burnt a lot of it up thru unnecessary/wasted efforts DURING training! as they say, you can lead a horse to water..........
This is exactly what I do. I commute over 260kms/week and just punch it both ways then wonder why I’m fatigued on a Saturday morning. Great advice
Don't do more than 3 HIT sessions per week. The rest ride Zone two or One. Cam
i've been almost entirely forced off the bike for over 18 months because of injury, health issues, and weather. that's a nasty trifecta that has really messed with my overall fitness, as you'd imagine. my goal for 2019 is to get back to a fitness level that i feel comfortable with, and i will be incorporating your approach into my overall training strategy. i've never put much thought into zones in the past, even when i was enjoying what i considered my peak condition, but since i'm building it back up from the ground this time, i figure i might as well do it the right way. there might even be a power meter in my future! thanks for the guidance cam 💪🏽🚴🏾
Sorry to hear about your run of bad luck there Eriq. But you're right, the perfect way to start is building your base. A good 2 months of 80% base training will make you solid as a rock when you start putting in efforts. Cam
Very helpful. Thank you for sharing your knowledge!
Good video. Loved the edit at the start too. Thanks!
Thank mate, much appreciated. Cam
Convincing video, but what would you do if you lived in a hilly area? I cannot keep it in Z2 (and often not even Z3) on 12% hill. Would you try to accumulate as much of Z2 time as possible and accept the fact that it would be "contaminated" by some time in higher zones? Would you try to average Z2 by going tempo up the hill and recovering in Z1 down the hill? I am trying to figure out the best way to compensate for the fact, that sometimes there is just no way to avoid hills.
I'd reckon you need easier gears if you can't stick in Z2 or at most low Z3, say 140-150bpm.
I hit the climbs in Thailand with 12-20% inclines and can stay within that zone. If you're in a steep area get easy gears, 50/34 + 32/34-11 ideally.
Other than that I'd argue it's better to throw in some crosstraining with running/swimming/trainer-time in Z2 and then maintain low-mid Z2 at a minimum on downhills on the rides.
Great advice, explained simply, and with awareness. Thanks. Subscribed.
Thanks for supporting the channel 👍
Very good video. Although I think the biggest mistake people make espeacially when they get a slight bit over the entry beginner level is a different one. I see many riders constantly comparing themselves to other riders, compete with others on strava, and force themselves to ride when they don´t want to, or they ride rides which are no fun to them. That makes it harder and harder to motivate yourself and over a longer stretch and they make little to no improvement and loose the interest in cycling in general. They need to keep the fun and ride when the are motivated. And they need enjoyable rides. That brings them up to an alright base level. After achiving that base level you can start doing certain workouts which don´t feel as torturous any more. And compare yourself to your last efforts, not tomother people. That raises your motivation and in the end your fitness level.
that's why when someone approaches me and ask if they can join, my question to them is : Do you need to get fitter or just needing company?
Great video format Cam ! serious info but no so serious at the same time
Cheers Cameron, much appreciated mate. Cam
agreed. this was chock full of easily digestible goodness, so much so that i'll be sharing this video with a couple cycling newbie friends. love your approach.
Great to hear Eriq. Cheers, Cam
Good video with great advice. I’m not convinced about the METS power zones though, zone 2 from 180-300 Watts seems a little ambitious? Under ‘normal’ zones this would mean an FTP of 400 Watts ?
Thanks Wesley. I am roughly 350 FTP. The METS zones don't include "Tempo" so their Endurance Zone is essentially Zone Two and Tempo. Cam
The comparison of how to ride to power on those two single laps is the most valuable lesson I have had in years of listening and learning about how to train on your own ... thank you. It also helps to translate the hours of indoor turbo training to power more directly on to the road.
Really pleasing to hear that. Thank you for sharing. Cam
All I have access to is a fly wheel trainer at my uni. Not sure what wattages I should be maintaining as I don’t have a method of hr measurement. So far, I’ve found that 90rpm ~215w is maintainable for as long as I need. Wondering what wattages I should be aiming for and for what intervals. Thanks!
Hi Ben, it's hard for me to say as I don't know your fitness levels. 215 w sounds like a good base training power though. My recommendation would be to do a ramp test. You can get your zones from that. Cam
It's tough to stay in the green zone 💚
Simple. Do all the structured stuff on Zwift and then all the other stuff on the road, chasing KOMs etc wont hurt your progress assuming you don't already have some sort of base.. Good video BTW.
Thanks Peter, and appreciate your thoughts. An interesting approach that I am sure gets results! Cam
Great information thank you.
Happy Jim thanks for the comment Jim, much appreciated. Cam
Great presentation of your information. Makes one want to apply it.
Thank you Blake, much appreciated. Hope you do! Cam
The 'nitty gritty' of riding a bicycle is knowing power comes from the glutes, quads, calves, hamstrings and psoas.
The finesse of cycling is knowing how much to use each muscle, and when. This is called "souplesse".
Sometimes the biggest mistake is made by the cycle coach, in not explaining how to achieve souplesse.
Skip to 5:49 if you want to jump to the answer of the question in the title
David Hua lifesaver
Great video. Hit it on the spot right there!
Great video, thanks 👍
Thanks Cam for the useful information 👍🇦🇺
Cheers Bondy. Cam
Another great video man! Excellent content for those of us who wanna get stronger on the bike. But like you said cycling is about being social too so try not to be a dickhead 🤣🤣. Love it man. Keep them coming!
haha, thanks Ethan. Always really appreciate your comments! Cam
Ok for someone like me who is very much a beginner with no tracking devices and no concept of all this numbers and technical blah blah going on here, are you saying bottom line that base training is to consistently peddle throughout the entire ride? It’s a consistent constant peddle (cadence) that makes for base regardless of terrain. Yes? No?
Wouldn't it be better to do that kind of training on a hometrainer? Create at workout in Zwift or bkool, and then just let the ERG mode take care of your zones?
Great tips Cam, specially for a noob As to training on a bike. Oh I’ve got the Social bit to a T😁😉 Now to put some Goals in between and get lighter and fitter. Awesome vid😎
Cheers James, much appreciated. And all the best with your training. Cam
What you’re saying is what everyone else is saying when it comes to training, but many few realise that “FTP” doesn’t mean going out and going as hard as you can for 20 minutes and then subtract 5% to get your (what people think is) FTP. If you go by this system then how do you know you’re not above your blood lactate threshold ie 4/5mmols blood lactate depending what sport scientist you work with.
A true FTP is finding out what your HR is at 4/5mmols and raising your power at that. Then you continue to raise your blood lactate threshold through targeted efforts. I’ve risen mine 10 beats from 153-163 and gained 80 watts at BLT. If you train like you suggest then I can guarantee you most people will be training in the grey zone (no mans land) when they think they’re benefiting. Lance was training like this (despite drugs) for years. True FTP is raising your power at blood lactate threshold not from a maths sum.
Thanks for sharing Peter. This is why I got my blood tested personally via a lactate test. Cheers, Cam
No need to subtract 5% off the 20min. power to exhaustion. Most people are not strong enough mentally to push themselves to true exhaustion nor are they experienced enough to pace themselves correctly through this test to have nothing left in the tank precisely when the test ends.
Yes, I hear you. There are many different methods and ideas present. This one does make a lot of sense.
Great advice mate.
Thank you Andrew. Cam
Great videos! Keep going!
Thank you Piotr. Cam
I learned riding zone 2 after i bought smarttrainer
Hmmm, I do not have any lab or bike computer. I have many hills around and a new bike and I do not mind to bike alone. But I sure stop pedaling downhill (cuz it goes too fast anyhow plus I thought I can rest) then I do whatever I can to get up the next hill but I sit down. I have not much choice as I live in a hilly landscape. But I hear you, I do not need to stress and I will keep the tempo steady and pedal downhill. Useful info for a newbie.
Thanks for sharing. No need to pedal down big hills or mountains. If you don't have any opportunity to ride on flat roads and you want to build the base, an indoor trainer would work a treat. Cam
Thank you.
Just stumbled across your channel 👌 very interesting video! Subscribed and looking forward to more 🚴👍
Thanks for supporting the channel Paul, and sorry for the late response. I have had some time off! Coming back soon though. Cheers, Cam
Anybody know a good power meter for a beginner that isn't $250?? Most I find are so expensive that there has to be something cheaper. Great video as well.
Thank you mate. I would look for something that is second hand. Ideally you want something that has some quality for effective readings 👍 Cam
First things first. Keeping two hands on your bike handlebar Cam Nichols.
It’s actually a good skill to be able to ride without hands. Cam
@@CamNicholls Yeah, but holding a camera in one hand and trying ride a bike is not the best way to go.
Cam, have any insight how the Inform boys train? I’m at a similar age as them. I’m sure they do tons of base, but when it comes to build intervals do they do more FTP/Z4 versus vo2 intervals to build fitness?
Hey JB, I am not 100%y sure. They all have different coaches though. Some of them are with David. His methodology is very much about training for the event. Understand the next event and course profile and build efforts around the required efforts in the event. He will train all zones. Cam
Understood. But what is the parameter which indicates your ‚base fitness‘ or different: how do you know, that your base fitness is actually improved?
By seeing your heart rate lower for the same output and also less heart rate drift over the course of a ride.
Besides the great info, I'm blown away by that facility. It must be amazing to have a dedicated crit circuit in your area. Is it a public park? Are there races there?
Actually, I was able to find it online. That's a very cool facility, you are lucky to have it.
Hi Carl, yes very lucky to have it. I also made a video about it here: ruclips.net/video/LMoenwlJ-CU/видео.html Many thanks, Cam
Another quality vid Cam , great references ,great points and validations .... Haaaa " Dickhead Warning " we all get a bit like that from time to time .
Looking FitAF by the way ....
Cheers Fatty, appreciate it... I'm doing some extra training for the Spartan race with my wife in April. I need to beat her! Cam
Nice isolated course to ride!
lol. my max output is 150 watts and my ftp is 70. yeah i am not very strong. i can do 2mph up a hill for about 5 minutes and maintain 10mph on the flat.
Set your Garmin to notify u every time u hit a segment, and then bust out into a full sprint
Haha
Great Cam.
Cheers Clifford. Cam
Great content!!
Thanks Vicky
Very informative.
Thanks Carl. Cam
THANK YOU!!!!!!!!!
Just found your channel, love your channel
Awesome Richard, thanks for sharing and supporting the channel. Cam
What type of cycling meter / computer are you using ?
Top notch, thanks.
Train easy, race hard!
What do i do after i have build my base strong
Bonus tip is good.
Hey Cam, with what your saying about base training, do you think using a fixie with a decent gear ratio would help? Pounding away on that, you have to keep peddling not free wheeling and maintaining that momentum. What's your thoughts?
Great information, thanks!! Nice kit! Can we get that? If so, from where?
Thanks Baxter. It's unfortunately only available for people who are affiliated with the Aussie cycling team InForm Make. They don't make them available to the public. Cam
@@CamNicholls Well that sucks....LOL Thanks for the reply though and keep up the great work!
You fail to mention that your cadence drops dramatically uphill and your torque is different making you go anaerobic.
Maintaining a high cadence utilises more oxygen .
FTP tests are not consistent from rider to rider.
Everyone is different.
The 95% of 20 mins is flawed.
It doesn’t mean you can hold 95% for an hour.you may only hold it for 40 mins.
Each rider is different.
That’s why you have people with excellent anaerobic power compared to aerobic.
It fluctuates massively from rider to rider.
You have to know your zones to really get your training zones precise.
The only way to determine hour power is ride for an hour.
What works for one man does not mean it is effective for another.
Cavendish and Richie Porter have completely different zones at which they are excellent
Excellent 🤙
Thank you Ian. Cam
Great info. One question: In your example for lap 1. Is there ever a situation where it is beneficial to ride like shown? ( i.e. hard up hills, recover on descents)
Yep, when you're doing high intensity interval training. Cam
Ftp is not the max power you can sustain for 1 hour (biggest myth going) it can be but often isn't and it isnt 95% of your 20 min power, again it can be but it often isnt. If you can not complete prescribed intervals in a training plan or there is a significant drop off then your ftp is set too high.
Ok, thanks for sharing Jess. Cam
@@CamNicholls What FTP is not ruclips.net/video/Y_lM_h_eSKE/видео.html
Awesome info
What say you about hill repeats？ recently I spent over an hour at threshold cumulatively across a two hour session of hill repeats; 50x a local short steep hill
That sounds solid Finley. I do hill repeats also. Normally a 1-1:30min climb. 2-minute rest in between efforts. I normally ride the repeats at a low cadence, around 60 RPM. This is a great way to build general strength across all facets of your cycling. 50X sounds a lot though. You must be cooked after a session like that! I normally do 9-12 repeats. That would be all, unless I'm training for a specific event. Cam
Cam Nicholls awesome. Yep 50x to steel my persistance nerve in preparation for an upcoming challenge ride and a future mountain simulation challenge. 💪🏻🚴🏻
Great video.
Thank you Pasquale, much appreciated. Cam
Hey Cam, Great video! I am noe contemplating to buy a power meter! But alas its quite an investment, so in the meantime do you think it would be possible to build a base by just using a heart rate monitor? If so, got tips? Cheers
Yes Angelo, you can start with your HR for sure. Just work out your Zone 2 based on the % of Max HR. Just be aware your HR will rise during a ride. So it may spill into Zone 3 towards the end of your ride. Don't' be concerned with that. However, if your HR rises rapidly, it means you have got some work to do! See how you go with an hour first. Cam
@@CamNicholls thanks Cam! Cheers. Ill do that! Thanks again for the awesome content! Cant wait for the training videos coming up!
How about an indoor trainer seems like that might solve a lot of issues
Certainly does Marc, except many still free pedal on an indoor trainer. Unless they have a smart trainer. And, of course, many are predominately riding out of the road. The trainer is definitely a good way to teach yourself that consistency though. 100%. Cam
@@CamNicholls yep I've done most of my training on a trainer . When I go out on the road I realise how much more work I have to do on it ;-). Just a shame there's not many events to aim for like running. Great video thanks.
I think the optimal training for base is indoors
Yes agreed, with exception of long base miles
If you're unfit and ride on undulating terrain, you will inevitably jump between zones if you dont want to fall off your bike or have a cadence of 30rpm. Not realistic advice for beginners.