Yoo i heard Martinique and had to rewind to make sure i heard correctly. I was born there and followed the whole race. The fact that you finished the race and even were in the break aways despote not feeling so well shows that you have a pretty good level. I saw many guys not even having the legs to follow at the start of the last 2 stages once they hit a small hill (1km or less). I wish you to be in a better shape for the next season, so you can light up your wheels. And if you get often sick at this weight maybe go up to 62 63 kg and increase your strength to compensate.
@@CharlieCarbsandCycling yeah i saw that humidity is really an issue for riders from Europe or North America. I assume that otherwise you would perform even better for most of you. If you do the tour of Martinique next year i'll cheer for you. Wish you lots of success
You’re doing great! Keep at it. Don’t be afraid of the weight. I have the goal of 6wkg for 10mins. 68/67kg at 6’1 or 185cm. I’m hitting 396w (5.9w/kg) (Favero assioma) for 7 mins, and I think by the end of the year it will be 10mins. I started training properly in January, and have done 360h this year (but have been cycling for 3 years ish). About 3 or 4 weeks of block periodisation. Have been using trainerroad extensively. My biggest learning was just staying in the right zones, often people drop me on group rides because it just refuse to go above z2 unless it’s a turbo trainer or outside interval. Using 3m or 5m intervals. I try to do squats and dead lift 1 or 2 times per week. I do 2 or 3 runs per week, 1 on the track with a club (intervals). I have really found the running good to stress different muscles but still get the heart rate up. I’m sure you know how to train better than me, but a small increase in your weight for decent absolute power may aid your racing.
Never getting 6w/kg for 20' is not so sad if you're able to hit some big "tired 20", after 2500kj, as said former coach of Barta and Jorgenson. I mean for instance if you get 5.3 or 5.4 tired 20 it's some very interesting power already
Hi Charlie. I have been following your channel for quite some time. You seem to emphasize volume for fitness gains quite a bit. Is it because you respond more strongly to higher volume? If it's a question of genetics, have you found what you respond to the most? Hope it's fine to chime in, just throwing out a few ideas from personal experience in case it may work for you. I remember doing exclusively endurance work and sweet spot a few times a week for 15-20 hours weeks. Was at 5.5 wkg FTP at Boulder Colorado altitude (1650m), weighing 70kg. After switching over to tempo (~80-85%) for long bouts of 1-2 hours for regular day in and day out sessions with strict recovery practices, managed to bump it up by another 20 watts and reach 5.8 wkg and 6.1 wkg for 20min (the 95% rule actually has worked personally for me). Dropped the volume to 10-15 hrs/wk. Started to eat simply as a vegan: pretty much nothing but bread, rice, beans, sugar, corn, with some veggies, using a cup or two of beetroot juice a day as a supplement. I tried ignoring everything that was treated as gospel in the cycling world and remember it's always just about progressive overload and trying new things and for a consistent time, and consequently recovering from it. What I have noticed also is targeting one energy system at a time for longer bouts of a few weeks and then switching it up to another kind of training or type of interval seemed to avoid spreading myself too thin, though it would make training not nearly as fun and interesting. I have also noticed stronger adaptations from doing more frequent sessions as well, as another idea to switch things up. When life started to get in the way, I have noticed it does not take much to maintain fitness on a few hours per week. 2-3 hard one hour sessions with threshold/vo2 work spread evenly and cutting out pretty much all endurance work. That would sometimes allow me to actually recover from longer bouts of training without losing fitness, and stop obsessing about CTL and TSS.
I think you can do it - you've just had bad circumstances this year. If you had a 6-8 period where you focused on that goal and *only* that goal, you will be able to do it. All the other racing is a distraction. Sure, it helps with the fitness but it's all the inconsistencies/stress/illness that comes with it that means it's not the optimal training for the 20 minute performance. Also choosing the right venue for the test will be crucial.
All about consistency so you can keep building. You just need a big block of no sickness, injury or annoying crashes. Maybe not 6w/kg but reckon you'll be close. Good luck.
I feel so sorry for you lighter cyclists. I Train 7 hours Max a week on my bike, 5 hours Running. Dont do any races, 34 yo, only doing sports for 3 years now to lose weight. 370 for one hour, 400 for 20, 78 kg.(edit: 185cm tall) All in the flat(10 Meter elevation gain in 60 Minute Ride) I comment to Motivate normal people. Keep going
@@tt-tk9076 as I stated i dont race + I live in the flat. Its about the absolute numbers. Edit: in addition to that i dont compare myself to pros or ambitious amateurs. I did that comment to motivate normal mortals with Full time Jobs And Familys.
looks like you need a quick session with the CEO of EPO and start training like the pros.
Yoo i heard Martinique and had to rewind to make sure i heard correctly. I was born there and followed the whole race.
The fact that you finished the race and even were in the break aways despote not feeling so well shows that you have a pretty good level. I saw many guys not even having the legs to follow at the start of the last 2 stages once they hit a small hill (1km or less).
I wish you to be in a better shape for the next season, so you can light up your wheels.
And if you get often sick at this weight maybe go up to 62 63 kg and increase your strength to compensate.
yh martinique is tough with the heat, last year got 10th/12th on stages but this year was not so good.
@@CharlieCarbsandCycling yeah i saw that humidity is really an issue for riders from Europe or North America. I assume that otherwise you would perform even better for most of you. If you do the tour of Martinique next year i'll cheer for you. Wish you lots of success
You’re doing great! Keep at it.
Don’t be afraid of the weight. I have the goal of 6wkg for 10mins. 68/67kg at 6’1 or 185cm. I’m hitting 396w (5.9w/kg) (Favero assioma) for 7 mins, and I think by the end of the year it will be 10mins. I started training properly in January, and have done 360h this year (but have been cycling for 3 years ish). About 3 or 4 weeks of block periodisation. Have been using trainerroad extensively. My biggest learning was just staying in the right zones, often people drop me on group rides because it just refuse to go above z2 unless it’s a turbo trainer or outside interval. Using 3m or 5m intervals. I try to do squats and dead lift 1 or 2 times per week.
I do 2 or 3 runs per week, 1 on the track with a club (intervals). I have really found the running good to stress different muscles but still get the heart rate up.
I’m sure you know how to train better than me, but a small increase in your weight for decent absolute power may aid your racing.
Get Charlie to coach you.... he can get you 6 for 10 "noooooo stress"
@freddiegrover3930 I probably need someone like him who knows how to better structure the training!
@@Frankthegravelrider his coaching website is in description i think
That is pretty Low volume.you need more Mate. But you got this. Believe me. Did 6,7 W/kg for 5 minutes in Mountain ITT.
Have you tried getting out of the saddle and rocking your bike back and forth?
Never getting 6w/kg for 20' is not so sad if you're able to hit some big "tired 20", after 2500kj, as said former coach of Barta and Jorgenson. I mean for instance if you get 5.3 or 5.4 tired 20 it's some very interesting power already
When you go so fast all the local hills become too short. Suffering from success.
Hi Charlie. I have been following your channel for quite some time. You seem to emphasize volume for fitness gains quite a bit. Is it because you respond more strongly to higher volume? If it's a question of genetics, have you found what you respond to the most? Hope it's fine to chime in, just throwing out a few ideas from personal experience in case it may work for you.
I remember doing exclusively endurance work and sweet spot a few times a week for 15-20 hours weeks. Was at 5.5 wkg FTP at Boulder Colorado altitude (1650m), weighing 70kg. After switching over to tempo (~80-85%) for long bouts of 1-2 hours for regular day in and day out sessions with strict recovery practices, managed to bump it up by another 20 watts and reach 5.8 wkg and 6.1 wkg for 20min (the 95% rule actually has worked personally for me). Dropped the volume to 10-15 hrs/wk. Started to eat simply as a vegan: pretty much nothing but bread, rice, beans, sugar, corn, with some veggies, using a cup or two of beetroot juice a day as a supplement. I tried ignoring everything that was treated as gospel in the cycling world and remember it's always just about progressive overload and trying new things and for a consistent time, and consequently recovering from it.
What I have noticed also is targeting one energy system at a time for longer bouts of a few weeks and then switching it up to another kind of training or type of interval seemed to avoid spreading myself too thin, though it would make training not nearly as fun and interesting. I have also noticed stronger adaptations from doing more frequent sessions as well, as another idea to switch things up.
When life started to get in the way, I have noticed it does not take much to maintain fitness on a few hours per week. 2-3 hard one hour sessions with threshold/vo2 work spread evenly and cutting out pretty much all endurance work. That would sometimes allow me to actually recover from longer bouts of training without losing fitness, and stop obsessing about CTL and TSS.
Just pedal harder.
Yes
I think you can do it - you've just had bad circumstances this year. If you had a 6-8 period where you focused on that goal and *only* that goal, you will be able to do it. All the other racing is a distraction. Sure, it helps with the fitness but it's all the inconsistencies/stress/illness that comes with it that means it's not the optimal training for the 20 minute performance. Also choosing the right venue for the test will be crucial.
All about consistency so you can keep building. You just need a big block of no sickness, injury or annoying crashes. Maybe not 6w/kg but reckon you'll be close. Good luck.
hes at ~5.8 so its either yes or no.
Hope your base goes well bro, any plans on making more training videos? It's what the people want!
yh will do. Got some good ones on the way
go for 95 cadence and smile all the time, smiling reduce percieved exertion
Good tip 😂
Remake the hirschi vid please 😂
yh yh that was a disaster sorry about that
@@CharlieCarbsandCycling 😂 you doing Burrington hc ?
@@alexcaunter259 doubt it probably off season then
Stop saying “like”
I‘m happy if i can reach 3,5….
Time to wack some gym Charlie
twice a week from november to july boss
I feel so sorry for you lighter cyclists. I Train 7 hours Max a week on my bike, 5 hours Running. Dont do any races, 34 yo, only doing sports for 3 years now to lose weight. 370 for one hour, 400 for 20, 78 kg.(edit: 185cm tall)
All in the flat(10 Meter elevation gain in 60 Minute Ride)
I comment to Motivate normal people. Keep going
4.7w/kg for an hour is nothing in the competitive cycling world. you'd get thrashed by someone half your age.
@@tt-tk9076 It's not too bad for a heavier competitive rider.
@@tt-tk9076 as I stated i dont race + I live in the flat. Its about the absolute numbers. Edit: in addition to that i dont compare myself to pros or ambitious amateurs.
I did that comment to motivate normal mortals with Full time Jobs And Familys.
Smh who are these strava watts per kg obsessives who struggle to even win local amateur road races?
is this about me???
Oh you mean every person who is watching this video?
Training isnt good enough. Genetics are not a limiter.
My brother