I'm busy preparing for a muddy 100 km (62 mile) MTB event using only Trainerroad after a year of almost no riding after becoming a time crunched father. I'm not worried, Trainerroad is pure gold. I've used it before, completing a 200km bucket list winter race. 👌🏻
Very good information. Years ago I used to think you simply had to pound out really long rides in the weeks or months leading up to your Big Event. Now, I'm not so sure, and this video helped cement that thought.
Another enjoyable 'podcast'. You guys have made it that I am always willing to click on your videos when they appear in my feed as the combination of presenters and the method of discussion of the topic is the best I have come across on RUclips. Keep up the great work! In saying the next comment, I do realise that there are a large variety of reasons that you wouldn't want to get into all aspects of a subject, but I'm a little surprised in talking of 'low volume plans' and 'training energy systems', that you didn't get into energy system interval regression combined with interval duration progression over multiple sessions / days as the method of most effectively training the maximum out of each energy system on a limited time programme as that gives maximum simulation of stress to each energy system without having to do the longer times... at least for one day events. Although, I do see it as valid to not getting bogged down in detailing all aspects and variations of a subject considering how big a subject that is depending on individual athletes and event needs. I agree with Amber that it is another story on learning how to keep alert, concentrated and effective without doing longer rides for the mental (and bottom resilience) training. An old pro once told me, that it is useful to do a long endurance-recovery ride once a week, if recovery-level endurance is all you can physically manage following on from other more intense training, to train the mind to be better at concentrating for the duration of the upcoming event.
Great discussion! I am training for my 5th "Breck Epic" 6-day mtb stage race out in Breckenridge Colorado. Each day for me at Breck is typically 5-6 hours. Lots of long tempo wo's and two back-back rides in the 4-5 range per week plus strength training have prepared me pretty well in the past. I will do one or two bigger weeks prior to where I up my TSS to about 70 % of race week . Oh yeah, and most of Breck Epic is over 11,000 feet. It's really tough to train for that in Michigan. 😂 A lot comes down to the mental toughness aspect and not thinking about the whole race, 220 miles, 32k feet of climbing, etc, and just focusing on the present moment.
I'm also currently training for the Dragon Ride (after the second postponement) - if you're still doing it, I hope you feel much more confident with your training now, and good luck!
A friend of mine holds the English Channel world record. While I get that swimming is a different sport to cycling in training for the record attempt the longest swim sessions Trent did were around 6kms.
@@TrainerRoad it's funny that no pros use this method. Most pros are doing 20 to 30 hour weeks of mostly zone 2 in the base building. And there's a reason why amateurs doing 10 hours of sweet spot are not getting anywhere close to them
I don't get why that's odd. Do you think they'd lose subscribers if they tell people they don't need long rides to train for long events? What they mean is that you don't need to do 10 hour training rides for 10 hour events. What's odd about that?
Hi Champions, I am looking for a training plan to maintain or improve my fitness for my Saturday group rides every single week. Other than that, I dont want to target any event or race. Is there a good answer to this?
Hey great video, thank you. I have trainerroad and I am unsure which plan to choose given my time constraints, Would you recommend a high volume plan knowing I will need to miss some session (if so which sessions should i cut out) or stick to the medium volume training plan and maybe add a session here or there (if so how should I choose which sessions to add)?
Mid Volume Plan + some additional Z2 endurance riding is the way to go. Rides like Pettit and other endurance paced rides are great workouts to add if you require additional volume on the Mid Volume plan.
@@TrainerRoad awesome sounds good. Than you for the quick reply, really appreciated! Would u suggest the same if it was between the medium and low volume plans?
@@nissanbloom9280 yes that's the recommended approach. Commit to what you know you can complete (i.e. on the lower end), and throw in some extra if you feel the need.
How much is brain training involved in why you don't need to do big rides? A subject I've been intrigued about recently, and I wonder if it is a subject that you guys have deeply got into, is whether or not you think that BET (brain endurance training) / SOMA NPT is fully applicable or whether it is just another product created out of limited scientific investigation with actual, but limited, utility? I can understand that athletes can get better test results or that it could greatly improve performances at specific times, but I wonder if week-in-week-out training and racing stage races utilising this system would actually just result in eventual over-stimulation, over-training and fatigue?
Mental endurance definitely plays a role. For me, longer rides make shorter more intense rides feel easier but not the other way round! I definitely do better doing longer rides than hammering myself for an hour sucking on gels!
Your comment doesn't make sense. Can you write that again. Are you trying to say they are doing themselves out of paid subscribers? How does that work?
Hello! my watts/kilo is 4.2. I am 67 kilos and my one minute power is 720. I recently raced a cat3/4 race and got shelled out the back. What is is going to take to be able to hang in there on a race?
Depends on the course profile. Need to be able to repeat anaerobic or neuromuscular Crit efforts such as a repeated punchy climbs or sprinting out of the corners and then coming back down to z3/4 power. Look into training those systems - example a one minute 720 may be enough for a race winning move, but how about 15 - 20 15 sec bursts at 550 then recovering at 240-265w. Lastly, getting blown off the back sounds like positioning. Try staying tucked in the middle so you're not in the yo-yo at the back where speed differences change due to the corners. At the front you'll be less likely to brake and thus use more of your 4.2 wkg. Good luck!
Nate! Hi! I am Jon. I am also 6'6 with a 38.5 inch inseam and 29.9 inch knee to floor length. I was wondering what center-of-bottom-bracket to seat height do you run (or what measure do you use to set saddle height). Your s-works venge, do you run a 58cm or a 61cm? The specialized site recommended I get a 58cm and run it at 33.5 inch height (c-bb to seat), but that seems a bit low (I ride at 35 inch c-bb to seat currently. I could add further details about my fit, but I doubt its helpful/ your interested so I will leave it there.
Hey there! I just chatted with Nate and he is on the 61cm frame with a 32.25" seat post height from rails to BB. If you can, it would be best to demo both sizes to determine which one fits better :)
Xert doesn't work whatsoever-I used it for quite awhile, and FTP estimates were WILDLY inaccurate. It's a cool idea, but the execution doesn't work, and it favours hard, flat rides. It simply cannot accommodate longer hill climbing or TT efforts-the algorithm does not work.
@@thebikevoid2732 I've been using it for 2 years. If you put bad data in, you get bad data out. It's not for novice power data users. XSS is far more powerful than TSS, TSS is too rudimentary. It works if all you do is below FTP steady state efforts, but all those in the industry acknowledged it is significantly flawed when it comes to mixed efforts above and below ftp, underestimating the real effort.
I'm busy preparing for a muddy 100 km (62 mile) MTB event using only Trainerroad after a year of almost no riding after becoming a time crunched father. I'm not worried, Trainerroad is pure gold. I've used it before, completing a 200km bucket list winter race. 👌🏻
Loved Amber's words at the end here. I feel like they were a great recap for all of this. Thanks for the insight, everyone!
Very good information. Years ago I used to think you simply had to pound out really long rides in the weeks or months leading up to your Big Event. Now, I'm not so sure, and this video helped cement that thought.
Another enjoyable 'podcast'. You guys have made it that I am always willing to click on your videos when they appear in my feed as the combination of presenters and the method of discussion of the topic is the best I have come across on RUclips. Keep up the great work!
In saying the next comment, I do realise that there are a large variety of reasons that you wouldn't want to get into all aspects of a subject, but I'm a little surprised in talking of 'low volume plans' and 'training energy systems', that you didn't get into energy system interval regression combined with interval duration progression over multiple sessions / days as the method of most effectively training the maximum out of each energy system on a limited time programme as that gives maximum simulation of stress to each energy system without having to do the longer times... at least for one day events. Although, I do see it as valid to not getting bogged down in detailing all aspects and variations of a subject considering how big a subject that is depending on individual athletes and event needs.
I agree with Amber that it is another story on learning how to keep alert, concentrated and effective without doing longer rides for the mental (and bottom resilience) training. An old pro once told me, that it is useful to do a long endurance-recovery ride once a week, if recovery-level endurance is all you can physically manage following on from other more intense training, to train the mind to be better at concentrating for the duration of the upcoming event.
Great discussion! I am training for my 5th "Breck Epic" 6-day mtb stage race out in Breckenridge Colorado. Each day for me at Breck is typically 5-6 hours. Lots of long tempo wo's and two back-back rides in the 4-5 range per week plus strength training have prepared me pretty well in the past. I will do one or two bigger weeks prior to where I up my TSS to about 70 % of race week . Oh yeah, and most of Breck Epic is over 11,000 feet. It's really tough to train for that in Michigan. 😂 A lot comes down to the mental toughness aspect and not thinking about the whole race, 220 miles, 32k feet of climbing, etc, and just focusing on the present moment.
Great to hear your thoughts and experience on this. Thanks for answering my question.
So happy we could help!
I'm also currently training for the Dragon Ride (after the second postponement) - if you're still doing it, I hope you feel much more confident with your training now, and good luck!
@@ved2665 I'm also training for the dragon in June. Interested to hear how you guys got on...
It was awesome! Great day out, you can't beat those Welsh climbs in the UK! Good luck!
@@ved2665 and a tough ride?
Happy times!
A friend of mine holds the English Channel world record. While I get that swimming is a different sport to cycling in training for the record attempt the longest swim sessions Trent did were around 6kms.
He’s also a lifetime swimmer and long time distance swimmer, and used the boat wake to his advantage!
Wait, an online turbo training platform that you have to pay for is suggesting you don't need long rides? That's odd!
We're interested in using and implementing the *best* methods to help our athletes get faster. ;)
@@TrainerRoad it's funny that no pros use this method. Most pros are doing 20 to 30 hour weeks of mostly zone 2 in the base building. And there's a reason why amateurs doing 10 hours of sweet spot are not getting anywhere close to them
I don't get why that's odd. Do you think they'd lose subscribers if they tell people they don't need long rides to train for long events? What they mean is that you don't need to do 10 hour training rides for 10 hour events. What's odd about that?
Good stuff, Lady and Gents! Been doing all the things you mentioned. Wish me luck on a 24 hours solo MTB race in a few weeks.
Hi Champions, I am looking for a training plan to maintain or improve my fitness for my Saturday group rides every single week. Other than that, I dont want to target any event or race. Is there a good answer to this?
M Z Great question.
4 x 12min Sweet Spot Intervals. Sweet spot is always the universal weapon in the quiver.
I’m riding 210 mi in 10 weeks. Can’t keep only riding 3hr or less. Just not sure where to cap.
I'm a ridiculously easy MAF rider 80 % of the time and a ridiculously hard ride r 20%... works for me even at 63
Agreed but zone 2 continuous for longer than 2-3 hours is hard and where the gains are really at.
Hey great video, thank you. I have trainerroad and I am unsure which plan to choose given my time constraints, Would you recommend a high volume plan knowing I will need to miss some session (if so which sessions should i cut out) or stick to the medium volume training plan and maybe add a session here or there (if so how should I choose which sessions to add)?
Mid Volume Plan + some additional Z2 endurance riding is the way to go. Rides like Pettit and other endurance paced rides are great workouts to add if you require additional volume on the Mid Volume plan.
@@TrainerRoad awesome sounds good. Than you for the quick reply, really appreciated! Would u suggest the same if it was between the medium and low volume plans?
@@nissanbloom9280 yes that's the recommended approach. Commit to what you know you can complete (i.e. on the lower end), and throw in some extra if you feel the need.
@@richardhorton4813 thanx 👍
Because of time constraints, I do (actually repeating) the low volume SSB plan and that allows me to add in some Z2 and outdoor rides as time permits.
How much is brain training involved in why you don't need to do big rides?
A subject I've been intrigued about recently, and I wonder if it is a subject that you guys have deeply got into, is whether or not you think that BET (brain endurance training) / SOMA NPT is fully applicable or whether it is just another product created out of limited scientific investigation with actual, but limited, utility? I can understand that athletes can get better test results or that it could greatly improve performances at specific times, but I wonder if week-in-week-out training and racing stage races utilising this system would actually just result in eventual over-stimulation, over-training and fatigue?
Mental endurance definitely plays a role. For me, longer rides make shorter more intense rides feel easier but not the other way round! I definitely do better doing longer rides than hammering myself for an hour sucking on gels!
Why go on long right which is the proven way to build insurance when you compare a premium price to have trainer Road ?great advertising pitch
Your comment doesn't make sense. Can you write that again. Are you trying to say they are doing themselves out of paid subscribers? How does that work?
TR Users have the longest questions ever...lol. Not a complaint but i usually need to listen a few times to understand the context and question.
Hello! my watts/kilo is 4.2. I am 67 kilos and my one minute power is 720. I recently raced a cat3/4 race and got shelled out the back. What is is going to take to be able to hang in there on a race?
Depends on the course profile. Need to be able to repeat anaerobic or neuromuscular Crit efforts such as a repeated punchy climbs or sprinting out of the corners and then coming back down to z3/4 power. Look into training those systems - example a one minute 720 may be enough for a race winning move, but how about 15 - 20 15 sec bursts at 550 then recovering at 240-265w. Lastly, getting blown off the back sounds like positioning. Try staying tucked in the middle so you're not in the yo-yo at the back where speed differences change due to the corners. At the front you'll be less likely to brake and thus use more of your 4.2 wkg. Good luck!
Racing smarter.
Nate! Hi! I am Jon. I am also 6'6 with a 38.5 inch inseam and 29.9 inch knee to floor length.
I was wondering what center-of-bottom-bracket to seat height do you run (or what measure do you use to set saddle height). Your s-works venge, do you run a 58cm or a 61cm?
The specialized site recommended I get a 58cm and run it at 33.5 inch height (c-bb to seat), but that seems a bit low (I ride at 35 inch c-bb to seat currently.
I could add further details about my fit, but I doubt its helpful/ your interested so I will leave it there.
Hey there!
I just chatted with Nate and he is on the 61cm frame with a 32.25" seat post height from rails to BB. If you can, it would be best to demo both sizes to determine which one fits better :)
@@TrainerRoad Thanks so much! thats dope.
I just realised I have only brittle fitness... FTP up and down like a yoyo.
This is why XSS rules TSS
Xert doesn't work whatsoever-I used it for quite awhile, and FTP estimates were WILDLY inaccurate. It's a cool idea, but the execution doesn't work, and it favours hard, flat rides. It simply cannot accommodate longer hill climbing or TT efforts-the algorithm does not work.
@@thebikevoid2732 I've been using it for 2 years. If you put bad data in, you get bad data out. It's not for novice power data users. XSS is far more powerful than TSS, TSS is too rudimentary. It works if all you do is below FTP steady state efforts, but all those in the industry acknowledged it is significantly flawed when it comes to mixed efforts above and below ftp, underestimating the real effort.
You should throw around a few more acronyms, it makes everything so easy to follow. Not.