It's not easy with kids activities. I try to train enough just to get not dropped from group rides. Or I look at riders strava accounts and see how many miles they have in and I will compare mine so I will know if I can keep up or what the pace will be. In the end you have to enjoy the rides and some of the challenges along the way. 👍😎🚴🏻
Any exercise should always lead to physiological improvements over time. If a person trains 4, 6 or 8 hours a week and still improving their fitness then there is no point in doing 20 hours per week. Consistency and small steps toward your goal.
Well, one way you can sort of achieve that is cycling to any place that's not too far away from your home. There's no better resistance training than doing market with your bike and carrying 10+ Kg on your back on the way home.
People at work always say "I don't know how you get so many miles in on the bike" I reply "easy, I live alone, single, no kids, no pets, no responsibilities" ahahaha
Fair play to Hank for giving this a shot! I think it would be interesting to interview some of the women in the Pro Peloton. Because of funding disparities, I've heard some barely make a salary (if at all) and have no choice but to hold down a job and train to race at the pro level. I sure hope it's getting better now, but I think that would really add some color to this video.
I want to see a feature in which a World Tour pro tries to hold down a regular job. Greg Van Avermaet on the cheese counter in Morrison's. Tim Declercq becomes a window cleaner. Esteban Chaves works in a post office. That sort of thing. Make it happen GCN!
labourer - physical drain office work - mental drain cycling uses both, having no motivatio and no go to cycle or go out is as hard to push through as being physically tired. Tell me how I know having done both.
I have been a stone Mason from age 16-18. I would sleep after work until the next morning. Destroyed my back. There was no thought of doing sports of any kind.
my dad was in the trades for 30+ years. He did commercial framing for most of that. So, steel studs, sheetrock, hauling and demo. He's always had a regular gym routine. At the age of 60, he stepped on stage in a body building competition. Whoever you are, wherever you're starting from, start gradually and build as your body adjusts to it. Nutrition is so exceptionally important. You can't outride a bad diet.
I love so much GCN that when I was a bit drunk yesterday, I’ve watched four 30 minutes GCN videos in a row (doesn’t remember of the content of those though)
Similar experience for when training for Ironmans. 4am rises for turbo sessions/ 100 mile wknd rides back for 10am. Back for daddy daycare duties, getting back on the bike to get some peace from daddy daycare duties😅 Training in the evening after work. It can be done with efficient time management.
yeah, a coworker of mine is on that IM routine for 4y now..bike everyday before work, running on lunch break, swimming after work, and on weekends longer rides/runs.. it's insane, specially that he has a +1yr old kid now
You arent sleeping or resting enough on that schedule though. So in reality its overtraining, could probably have got better or same results with less training and more rest. The full time athletes factor in recovery, they arent rushing from session to session-its totally unsustainable.
@@patrickharrison871 that's of attention for sure, but I think it's also got to do with a gradual increase on training load.. you don't just jump from 10 to 30h a week of training, like I suppose Hank tried to do, this takes a high toll on your body, which you can get more used to by increasing in steps and the body recovers faster.. of course, you still need to rest anyway and sleep well, this is true for anybody even pros
Oh yea that's part and parcel of the process of putting your body through it but it does adapt. Ironman training is gradual over 5-9 months training depending on your current fitness level. You can operate off 6hrs of decent sleep and again your body tends to adapt. Although yes too fast too soon does run your immune system down leading to being run down and prone to cold symptoms.
Great video Hank, yeah its hard to do both but one thing that 2020 has given a lot of people is less commuting, less business travel and more time at home. This has certainly made it easier for me to train and work but I'm still getting used to the new 6.30am indoor sessions before breakfast!
Brad hits nail on the head again I work 0700-1700 in construction industry, have wife and child too... I'm lucky if I get 6hrs a week in on the bike but spend it all doing hard intervals. Works alright as training for TT... Enjoy riding, that's the main thing
I'm a "mountainbiker"... I don't even own a road or gravel bike. But I find myself watching GCN Alot more then GMBN or similar channels. I love the educational content like this video. Great stuff GCN!
I was using my Indoor trainer in the morning before I went to my recently hired job. I did that until my downstairs neighbor complained of an engine running sound in the early morning.... it was me I am the running engine.🤷♂️
I work as a Nurse with a 12 hour shift. Both mental and physical demands at work and including our bizarre schedules of mixed random night and day shifts. I do work 5x a week 12hour shifts as I need overtime for some personal reasons. I can still squeeze in 1 hour intervals on those work days and doing it before work where im still fresh does the trick for me. On day offs, I always tell my self to do a long ride, but always end on another 1 hour ride as the whole week of work has taken its toll on my body already.
Hey James, great video mate 👍 I often work 10-12 hours a day, for 5 days a week and yes it's really like a juggle to manage to train while having a job. But thanks for bringing up Chris Broadman's training schedule, we can certainly learn and accommodate that into our training. Thanks again 👍
And he’s human. Don’t wanna sound like I wanted you to fail but that really was a hell of a schedule. Even if you did complete a week, how long would you go for before you break, ya know? Great episode 👍🏼
I think you’re probably right. I had a good base training period and started a race program doing the same amount of hours per week. I should have cut the volume to about 80% given the intensity increase I think!
There are often many hazards on a commute which need quite a bit of focus to avoid, and, safety aside, it can be difficult to do an interval training session with traffic, traffic lights, junctions, roundabouts, downhill sections, etc. You could probably use a commute to fit in endurance miles, though.
Matt Stephens ex GCN presenter has a video on GCN detailing his work and training. He was a policeman who trained by riding to and from work and also managed a cycling team. It can be done
I guess it depends on your commute. Mine is 1hr and a little bit and hilly with the opportunity to extend over bits of Dartmoor. Junctions and traffics at either end make intervals challenging and short sharp Devon hills and lanes make any sustained intervals quite hard to find on such a commute. The really interesting things though is that whilst I can happily mange 4hr plus rides at the weekend-the ride home after a full day at work feels really hard. NO matter what sort of work day I have had..
great to have the demonstration of how hard it can be, a few important things needed, 1) no money worries 2) time and youth, with goals 3) the natural ability as well which is the most important , as with all high performance sports not everyone can , reason why the numbers are low, nothing says you cannot try however natural ability counts for a major part , good job to hank for showing the effort .a great demonstration ,
My experience is 12 - 15 hours a week with full time job (50+ hours), spouse working full-time, 3 kids < 12 yrs, dog etc is totally manageable. 15-18 hours still isn't pushing too far into the red zone but its getting there. Beyond 18 hours requires serious levels of discipline and you start grappling with major physical fatigue that interferes with life like household chores, taking the kids around, time with partner etc. Bigger problem is maintaining motivation when juggling discipline with volume. You need to have a very clear reasons for wanting to train like that. On circa 15 hour weeks early mornings (up at 5am and out the door by 5.30am & back by 8.30am - or commute) are your friend but require prep the night before. Got to have rest days (Mon & Thurs) before intervals (Tuesday and Friday). Wednesday (3 hours) and Saturday (3-4 hours) are Endurance with Sunday a long ride (4+ hours) that includes efforts. That's obviously not a pro-rider programme buts its enough volume to make a difference. Not saying its easy but if you're disciplined, clear on what's important and dispense with things that don't add to your life then its manageable and can still be enjoyable.
@@gcn It gets less intense the more you do it. It would be intense from a standing start but you start lower and make small adjustments that makes it manageable. Practice makes perfect.
not sure if you covered the topic, but LONGEVITY is my main goal. I want to be able to ride decently fast when I'm in my 60s and 70s! I know it's possible but would love to know the science on how to prepare and condition myself to reach that!
Georg Steinhauser is basically doing this right now. Full time pro at EF and working full time at his dads business to finish his apprenticeship. Of course he does get some special treatment to go to races, but still impressive.
As a GC contender, absolutely No!! As a Lanterne Rouge contender - possibly, but unlikely. Unless you work for a company who allow training camps throughout the year in sunnier climbs......
Watching this while doing three A levels, 8-5 job on a Saturday and 20+ hours of training a week across cycling and swimming. I think it can be done by anyone if you adapt yourself into it.. oh and the social life? That’s the Sunday group ride of course!
As a school headmaster with four kids at home, there's no way I would have time for even one of these days; I am happy if I can squeeze four or five hours on the bike into my week, now with more intensity, to keep me fit enough to enjoy the time when we get to school holidays.
This was rather obvious. 8 yrs ago I trained a lot of material arts in vienna. Krav Maga, Escrima, Panantucan and Knife Fighting Concept. My scedule had 14 hrs a week. I worked from 8-5pm monday to friday, every 2nd friday off. An advantage was also that I could use the company car in my sparetime. I had no girlfriend and my routine was like: - Getting up at 6, having a good breakfast and packing the clothing/towel/equipment for training in my bag - leaving for work at about 7.20h - eating a snack at about 9 - 9.30 o´clock, again at about 12 - 12.30h and at about 3 - 3.30h. - finish work at 5pm, training starts at 6pm, so no drivin home, driving to the gym instead and getting myself dressed and having a chat with the lads - training from 6 - 8 or on wednesday even from 6-9 pm, NO day off, even not on saturday or sunday - after training shower, a protein shake, driving home and wash the clothes, hang the washed clothes up - going to bed between 10 and 11pm, depends on the day and schedule - get up at 6 and start again I bought my stuff i need from the supermarket usually on friday or saturday, spare time was only on sunday and saturday, there was also training but sunday it was only 1 hour. I was always very sporty and trained much, went to a sport school, but at that time i got super fit and strong after about 6 weeks and gained 5kg without using any weight. After every 4-6 weeks i needed 3-5 days off, it was that hard. So my conclusion is that the word pro says it all... If you want to go professional, no matter what you do, and you'd like to be at the very top level, you need to dedicate your life to it to get a fair chance, this is basic requirement. So also obvious that i was no pro or close to it. BTW Hank does challenges that are really weird, a beast he is, physical and mental! Respect!!
Allan Foster yes you are right ! What I wanted to say is that, even for a man, this training plan was really high in volume. I was a pro cyclist doing 30 000 km a year, I did for example the Volta ao Algarve, and I trained less than that much of the time. I think this training program is more like a training camp than a normal week
Do you have data proving that a lot of female pro-cyclists are any different to males in this regard? I can only assume that female pro-cyclists do only one thing: ride bikes. Not many pros have full-time jobs at the same time.
I do think they shouldn't do these as a "set up to fail", of course, even as an ex pro, you can't just jump into a pro workout with your current fitness, and you would need to adapt the systems around your life to work around your goals. He has a pretty cush job and it's related to his cycling so that's fine, but he lives on coffee and eats a lot of pastry to that would have to change first, then he talks about his hour drive each way, well that's dumb, that's what, 8% of his day? Get that down to 20 minutes each way tops (I live in a crap apartment so I have a 10 minute commute). Then shave the hair off. THEN start the training program. Start it off with adaptive training. two-a-days? Great, do one hour of zone 1-2 spinning in the morning and 1.5 hrs of the actual workout intensities in the evening, wait 4 weeks until you can adapt then start ramping it up every 2-4 weeks, use the whoop to plan your training not track it retrospectively.
Please share a detailed program… Hard to understand, e.g. Include 4x15 min of sub ftp What time between sets? Or 4x10 min of 60s/30s… 60 sec + 30 sec = 1:30 You can’t make 10 min with 1:30…
Now try to juggle everything with a graveyard shift job. Not saying I train for a world tour but sure its hard but , not impossible to find some time and energy for bike ride . Ride on !
Full-time student, commute everyday to school min 50km/day just with the commute it's a good way to stay healthy and fit. I'm 21 and kind of jealous of Pogacar now haha winning everything like that at the same age. Congratulations though what a feat.
Interesting - well done Hank - you are clearly not a morning person! Be even harder if you have to work shifts like we do in the NHS - totally screws your body clock, you are never fully rested and that’s without the training!
If you got out of the car for commuting, you get two hours per day back when you could be riding a bike to work... do some kind of workout on a well planned route...
I ride about 4 hours 4 days a week on my way to and from work. 83km round trip. Luckily I have homeworking on Wednesday's. It is not easy getting up at 0420 in the mornings to start work at 7am. By the time it's Friday night I am dead on my feat.
I do a 2hr ride every other day and workout in the gym. Sat Sun are for 3-5 hr rides. So far improving on the bike but definitely nowhere near pro level. I’d say it really helps if you live near work or work from home or you work in or around bikes and bike shops.
Just trying to find recreational riding time after work is hard. Recovery is the hardest part. Stand all day at work and ride at an hour or two at night. Good recipe for a ticked off family after awhile. Just got the look after having been gone all day on an epic ride for me. Got to get her an electric bike. That way I can ride more. Take care and stay safe, Al
"live where there is decent light throughout the year" I think you need brush up on geography. There's winter everywhere and during those months, if you work 9-5, there's Zwift or you're riding in the dark, expect perhaps around equator where it's the same all year round.
Not more than a hobby cyklist but I did bodybuilding competitions and working as a car mechanic.... When I met my gf I stopped bodybuilding because it was just to much to handle
Cut all the training in half and it’s still a massive amount to be doing on top of a 40 hour week. I’ll stick to my 2 hour rides 4 times a week. Works for me
I think this is why Crit racing is becoming more popular. It's something people with normal lives can compete at and be good at. Plus, shorter races are more fun to watch IMO. Becoming a real GC rider requires so much volume there's next to no hope for someone that holds a full time job without eventually giving it up.
I train 16-20 hours a week and hold down a 35-hour week job, so it's possible. Starting early and working from home helps. Finish at 3 then straight on bike some days
Ah I remember this training regiment. Up for 4:30 in the morning then to work for 8 or 9 except when I worked the night shift. Then the training would be done in the evening. Rough. Sundays would be the long rides. Or if I had 3-11 shift then back to the 4:30 am training or on my own 6:am. That was when I was young and feisty. With all that still spent a lot of time at the back of the bunch. It was fun though.
I wake up at 5am every morning to train!!!! Really hard to work after that to be honest 🤣🤣🤣 but i love cycling - running!! A lot of discipline and love for sports.
I’m a commercial plumber and can only manage 11-12 hours of structured training per week before sleep/mood/energy levels/motivation/work all start suffering.
There is an ex SAS operator called 22 smoking aces that still trains as he did in the regiment. He gets up at 0230 some days to train. Hank just doesn’t like early mornings, we have found his weakness!
I am no sort of athlete, but actually any profession based on skill is very similar. I was a professional classical musician. If you didn't work harder than those around you, you just weren't going to make it. That is high motivation. At conservatoires you can see the talent and can just as easily as in sport see how far off the pace you are. I was behind at the start, and others around me started to enjoy life (in other words they found girlfriends and boyfriends). Luckily the girls I liked didn't want to go out with me, so I practised instead. Fortunately there was a bonus to this, and I had a good career.
I was putting in 12 hour shifts (10 on bike with quick breaks between loops) to hit 125 mi this summer on a '96 Trek 850 Antelope outfitted with a pair 26×1.75 Panaracer Tour Guard+ and a freshly installed drivetrain, complete w/BB (as well as fresh axle grease and a rear shifter lever). Though still couldn't quite hit the 150 marker (didn't start until first of July due to repairs and so ran out of daylight). May have slightly better chance next summer on new Domane (SL5).
Maybe should talk to GTN about all the Am-triathletes who do Long Distance Tri's. I used to cycle to work 80+km Monday then cycle home Tuesday & then as got warmer add-in cycle in & home Friday's. Always doing 3-5hrs ride weekends. Mission was to get as much training done before getting home as possible. Used lunch times to do intervals or hard threshold's luckily had 1:30 lunch and skip coffee break morning plus allowed some PT time in job so just usually add to lunch if allowed get most out of it. Long runs only things couldn't get round & hated them though helped work out other things. Remember customs rang about BTWS spot check and picked because distance to job. They were stunned explained cycling to work and how s lot of colleagues were either cyclists or triathletes plus runners. Don't think that rang anyone else in job. Colleagues found it so funny
How does splitting a 4+ hour session in two, say morning and evening, affect your training compared to a single long session? Now, how would it affect it to do the second session on a rest day? Same number of hours of training in a week.
It's not impossible to work 10-11 hours a day, train in the morning 2/2.5 hours, then another 1/1.5h in the evening, and comute 2/2.5 h every single day. The point is that you're gonna have just 4 to 5 hours a day to sleep, what's devastating in the long period and makes you to loose efficience, instead of improve. I used to have this routine, and once a week I simply slept almost 20 hours waking up to eat something and then got to sleep again trying to recover, what never happend.
That was a lot all at once. I think if you started with 50% of that schedule and increased it gradually you would have adapted better. I didn't do nearly that much but I think I got pretty fit with what time I had. The first thing is to work with what you have. My commute to work was my biggest opportunity. I got fast and when I couldn't make it any harder, I added on time. I also did power yoga as often as possible. Usually 3 days a week but 4 if I could. Then I'd get in a long ride on one weekend day and a shorter more intense ride on the other or take a rest day. It was a LOT! I definitely do NOT recommend it. I'm really eager to get into trainer rides. There's so much more I can do with my intensity and I feel like I can still have a good day at work. I do wonder what other people do when they have a bad training ride so it doesn't duck up the rest of their day. Is it maybe just an indicator that the universe is trying to squish me that day?
I got a trailer for the kid so I can ride him to school then ride home and do it again when I pick him up, the extra weight on the back makes it take more effort and therefore hopefully better gains, plus when I go for a ride without him I feel much faster and lighter. Granted I'm not training for anything but I've always enjoyed riding bikes and used to ride loads of miles before kiddo came along, been a while but now I'm trying to get back into it again 👌
I work as an order selector from 1pm until 1am most days for 4 days out of the week sometimes 5 days a week and definitely find it super hard to train for my first century coming up October 1st. I know I would probably not be able to train like how this video explains working in the job I have especially with how physically demanding my job is as well. My life would be a lot easier if ppl weren’t crazy drivers I would ride right after work at 1am lol. But definitely for sure find it super difficult to train and be working
I don’t think I could have the motivation to do this as a university student even. I ride about 15-20 hours a week during the beginning of the semester but once things get busy it will for sure go down to 5-15 depending on the week. Was working 60-80 hours a week at an internship one semester and riding was switched to running because it was quicker to get a good workout in.
I do something similar but I only work 3 days a week. I have a 29 mile route to work. I just mix it up. session1: Try and average 300 W which is my FTP (includes 4 -5 Garmin pauses i.e. stops) for 29 miles. Do an 8 hour shift as a nurse. Cycle gently back home. Session 2: hold 375 W but don't bother pedaling downhills to maintain an average (essentially these are intervals) Session 3: Do 425 W intervals for 29 miles - work - gently back. Session 4: 30 X 10s 550 - 650 W - work - gently home. That's about 10 hours of saddle time for me. (nb only do 3 sessions a week and rotate) I would normally fit a gym session on the days off with a swim and sauna. I Don't race. I just like the way I look in the mirror🤣I'm 60 😖I like to be able to keep up on the chain gang, and the occasional sportive. I'm on my last legs ooof!!!! Sorry, all my replies tend to be long; I'm probably a bit aspi. 🤪no short n witty here.
A pro living like this 24/7 would eventually get used to it after 3-4 weeks. It's a struggle when you try this intermittently, but if its a constant routine, you get used to it.
I dont have a car. 1 hour each way to work is 2 hours. Plus an extra hour on morning commute is 3 hours total each day.Add a long weekend ride and we are almost there.I believe it can be done. Although it helps if you are single LOL. I did this for 2 years and raced the MSR in Italy. A 300km sportif .I also used my holidays for European training camps.But I stress you do need to be single, No time for anything else.
![BLACK BAG - Official Trailer [HD] - Only in Theaters March 14](http://i.ytimg.com/vi/Du0Xp8WX_7I/mqdefault.jpg)
Do you think you would be able to do this, whilst still having a healthy balance of enjoyment and life?
Throw in 2 kids next episode
No, absolutely no
It's not easy with kids activities. I try to train enough just to get not dropped from group rides. Or I look at riders strava accounts and see how many miles they have in and I will compare mine so I will know if I can keep up or what the pace will be. In the end you have to enjoy the rides and some of the challenges along the way. 👍😎🚴🏻
Any exercise should always lead to physiological improvements over time. If a person trains 4, 6 or 8 hours a week and still improving their fitness then there is no point in doing 20 hours per week. Consistency and small steps toward your goal.
Well, one way you can sort of achieve that is cycling to any place that's not too far away from your home. There's no better resistance training than doing market with your bike and carrying 10+ Kg on your back on the way home.
Can we have one for people who’re holding down a full time job, are married, have 2 kids under the age of 7 and a dog?
Asking for a friend.
Married is an issue, otherwise no problems
Your friend has to say he needs cigarettes... Now he can ride for hours. If he‘s home and his familiy asks, he can say he coulent find a shop 🤷♂️
@@maxw5229 Very true!
People at work always say "I don't know how you get so many miles in on the bike" I reply "easy, I live alone, single, no kids, no pets, no responsibilities" ahahaha
Selber schuld wenn man mit Frau und Kindern nicht genug hat sondern an Hund und Hobby auch noch will
Wiggins looks like an old MMA fighter!
Thats because both of them did the same steroids and EPO drugs
Hahahaha
The most amazing thing about this video is that GCN has finally found a sufferfest Hank can't complete.
There's always time for him to attempt it again...
Any after "only" 2.5 days of training completed. Next time, start on a Friday or Saturday and give yourself a bit of a boost! :)
Katie L Exactly! Everest can’t stop him, but early mornings can 😂
GCN should give him 1 hour off everyday 🤣 and make this challenge again
Fair play to Hank for giving this a shot! I think it would be interesting to interview some of the women in the Pro Peloton. Because of funding disparities, I've heard some barely make a salary (if at all) and have no choice but to hold down a job and train to race at the pro level. I sure hope it's getting better now, but I think that would really add some color to this video.
This!!!!! ☝️
I want to see a feature in which a World Tour pro tries to hold down a regular job. Greg Van Avermaet on the cheese counter in Morrison's. Tim Declercq becomes a window cleaner. Esteban Chaves works in a post office. That sort of thing. Make it happen GCN!
What a good idea!
I feel this video gives me a legitimate excuse for not being an elite athlete.
Love how destroyed Hank seems in the morning, relatable af!! :D
for an office person, the key to have a consistent everyday training is work from home. office work throws the plans away.
hard for a person who works as a Labourer than for a office guy
labourer - physical drain
office work - mental drain
cycling uses both, having no motivatio and no go to cycle or go out is as hard to push through as being physically tired. Tell me how I know having done both.
For sure, no sleeping on the job there!
I don't know, Look at Billy Bland. Stone mason by day, best fell runner in the world the rest of the time.
I have been a stone Mason from age 16-18. I would sleep after work until the next morning. Destroyed my back. There was no thought of doing sports of any kind.
my dad was in the trades for 30+ years. He did commercial framing for most of that. So, steel studs, sheetrock, hauling and demo. He's always had a regular gym routine. At the age of 60, he stepped on stage in a body building competition. Whoever you are, wherever you're starting from, start gradually and build as your body adjusts to it. Nutrition is so exceptionally important. You can't outride a bad diet.
Riding a bike is a pro's job. What you are trying to do is two full time jobs. Good luck with that.
Olympic athlete contenders do it all of the time. Well, maybe enough part time work, just to get by...
@@leeoien3645 not many do that
I love so much GCN that when I was a bit drunk yesterday, I’ve watched four 30 minutes GCN videos in a row (doesn’t remember of the content of those though)
Lol same here, came home at 2 and watched GCN ride the Koppenberg 😂
that's only a bit drunk?? :)
lee oien ...
Similar experience for when training for Ironmans. 4am rises for turbo sessions/ 100 mile wknd rides back for 10am.
Back for daddy daycare duties, getting back on the bike to get some peace from daddy daycare duties😅
Training in the evening after work. It can be done with efficient time management.
That's commitment!
yeah, a coworker of mine is on that IM routine for 4y now..bike everyday before work, running on lunch break, swimming after work, and on weekends longer rides/runs.. it's insane, specially that he has a +1yr old kid now
You arent sleeping or resting enough on that schedule though. So in reality its overtraining, could probably have got better or same results with less training and more rest. The full time athletes factor in recovery, they arent rushing from session to session-its totally unsustainable.
@@patrickharrison871 that's of attention for sure, but I think it's also got to do with a gradual increase on training load.. you don't just jump from 10 to 30h a week of training, like I suppose Hank tried to do, this takes a high toll on your body, which you can get more used to by increasing in steps and the body recovers faster.. of course, you still need to rest anyway and sleep well, this is true for anybody even pros
Oh yea that's part and parcel of the process of putting your body through it but it does adapt. Ironman training is gradual over 5-9 months training depending on your current fitness level. You can operate off 6hrs of decent sleep and again your body tends to adapt. Although yes too fast too soon does run your immune system down leading to being run down and prone to cold symptoms.
"... while working in normal job..." says guy working in GCN :D Cheers!
Great video Hank, yeah its hard to do both but one thing that 2020 has given a lot of people is less commuting, less business travel and more time at home. This has certainly made it easier for me to train and work but I'm still getting used to the new 6.30am indoor sessions before breakfast!
If you can train like a TDF pro and work 40hrs a week, you have more talent than a TDF pro
Training “like a pro” doesn’t mean you ARE a pro. Lmao
100%. TDF Pro is a full time job already.
Brad hits nail on the head again
I work 0700-1700 in construction industry, have wife and child too... I'm lucky if I get 6hrs a week in on the bike but spend it all doing hard intervals. Works alright as training for TT... Enjoy riding, that's the main thing
I'm a "mountainbiker"... I don't even own a road or gravel bike. But I find myself watching GCN Alot more then GMBN or similar channels. I love the educational content like this video. Great stuff GCN!
Hank lives in such a beautiful area, I would love to be able to ride in an area like that, right on my doorstep!
Ask Matt Stephens.
BTW - Hank - You never did the 1st day's core training!
I was using my Indoor trainer in the morning before I went to my recently hired job. I did that until my downstairs neighbor complained of an engine running sound in the early morning.... it was me I am the running engine.🤷♂️
Nate Karr you should train on an yoga mat!
Get a direct drive trainer
Ride to work and replace your office chair with a turbo trainer or if you work in a factory ride around until you get fired
And then if you are fired you can ride as much as you want!
@@gcn until you can't afford food or bicycle components
When I was a runner, I read a story about the training of the elite marathoners. Turns out they sleep ~15 hours per day to recover.
Some do for sure - Paula Radcliffe was famous for saying she got 12hrs a day of sleep every day without fail
Possibly in bed 15 hours, not 15 hours actual sleep.
@@richardmiddleton7770 yeah, 12-15 hours of rest
Working 9 TIL 5:30? that’s no way to make a livin’
Hey man following gcn from start which has helped me a lot to grow me and my cycling career .Thanks a lot gcn and cycling
I work as a Nurse with a 12 hour shift. Both mental and physical demands at work and including our bizarre schedules of mixed random night and day shifts. I do work 5x a week 12hour shifts as I need overtime for some personal reasons. I can still squeeze in 1 hour intervals on those work days and doing it before work where im still fresh does the trick for me. On day offs, I always tell my self to do a long ride, but always end on another 1 hour ride as the whole week of work has taken its toll on my body already.
Hey James, great video mate 👍 I often work 10-12 hours a day, for 5 days a week and yes it's really like a juggle to manage to train while having a job. But thanks for bringing up Chris Broadman's training schedule, we can certainly learn and accommodate that into our training. Thanks again 👍
And he’s human. Don’t wanna sound like I wanted you to fail but that really was a hell of a schedule. Even if you did complete a week, how long would you go for before you break, ya know? Great episode 👍🏼
I spent one season doing about 10-14 hour training weeks, I was done by July, never had so many colds, about 10 that year
Sounds like you were over-reaching pretty hard, we hope you recovered well from it!
I think you’re probably right. I had a good base training period and started a race program doing the same amount of hours per week. I should have cut the volume to about 80% given the intensity increase I think!
@@mellowplace yes it's the high intensity that will burn you out not the hours.
Could the sessions on the bike not be done as your commute, even if it means going the long way? Would leave more time for sleep
There are often many hazards on a commute which need quite a bit of focus to avoid, and, safety aside, it can be difficult to do an interval training session with traffic, traffic lights, junctions, roundabouts, downhill sections, etc. You could probably use a commute to fit in endurance miles, though.
Matt Stephens ex GCN presenter has a video on GCN detailing his work and training. He was a policeman who trained by riding to and from work and also managed a cycling team. It can be done
@@yvestrembleau2396 very true! Definitely possible, but not exactly a recommended option.
I guess it depends on your commute. Mine is 1hr and a little bit and hilly with the opportunity to extend over bits of Dartmoor. Junctions and traffics at either end make intervals challenging and short sharp Devon hills and lanes make any sustained intervals quite hard to find on such a commute. The really interesting things though is that whilst I can happily mange 4hr plus rides at the weekend-the ride home after a full day at work feels really hard. NO matter what sort of work day I have had..
"5 and a half hours left of work and then I hit the bike again."
Forget being pro, that sounds like a normal workday thought.
great to have the demonstration of how hard it can be, a few important things needed, 1) no money worries 2) time and youth, with goals 3) the natural ability as well which is the most important , as with all high performance sports not everyone can , reason why the numbers are low, nothing says you cannot try however natural ability counts for a major part , good job to hank for showing the effort .a great demonstration ,
I would take this 9 - 5 "normal job" with my eyes closed!!!!
A normal job in brazil is a 8 - 6:30 (if you are luck enought to have one rs)
Totally 9 to 5 for me is part time. I work as a chef. Easily 11 hours a day.
Was thinking the same thing!
Great vid Hank! Really enjoyable 👍
My experience is 12 - 15 hours a week with full time job (50+ hours), spouse working full-time, 3 kids < 12 yrs, dog etc is totally manageable. 15-18 hours still isn't pushing too far into the red zone but its getting there. Beyond 18 hours requires serious levels of discipline and you start grappling with major physical fatigue that interferes with life like household chores, taking the kids around, time with partner etc.
Bigger problem is maintaining motivation when juggling discipline with volume. You need to have a very clear reasons for wanting to train like that. On circa 15 hour weeks early mornings (up at 5am and out the door by 5.30am & back by 8.30am - or commute) are your friend but require prep the night before. Got to have rest days (Mon & Thurs) before intervals (Tuesday and Friday). Wednesday (3 hours) and Saturday (3-4 hours) are Endurance with Sunday a long ride (4+ hours) that includes efforts. That's obviously not a pro-rider programme buts its enough volume to make a difference. Not saying its easy but if you're disciplined, clear on what's important and dispense with things that don't add to your life then its manageable and can still be enjoyable.
Sounds intense! You're right, you need to know why you're training that hard around a hectic life, and to really want it as well.
@@gcn It gets less intense the more you do it. It would be intense from a standing start but you start lower and make small adjustments that makes it manageable. Practice makes perfect.
Well put. As you shorten sleep, and pay the opportunity cost of other activities, it just gets old. One day, like Gump, you pull up.
Day 3 was hilarious... "Sorry coach I'm gonna go back to bed." 😄
not sure if you covered the topic, but LONGEVITY is my main goal. I want to be able to ride decently fast when I'm in my 60s and 70s! I know it's possible but would love to know the science on how to prepare and condition myself to reach that!
Georg Steinhauser is basically doing this right now. Full time pro at EF and working full time at his dads business to finish his apprenticeship. Of course he does get some special treatment to go to races, but still impressive.
As a GC contender, absolutely No!! As a Lanterne Rouge contender - possibly, but unlikely. Unless you work for a company who allow training camps throughout the year in sunnier climbs......
By "Company " you must certainly mean a "Sponsor?"🤔
Watching this while doing three A levels, 8-5 job on a Saturday and 20+ hours of training a week across cycling and swimming. I think it can be done by anyone if you adapt yourself into it.. oh and the social life? That’s the Sunday group ride of course!
A busy schedule, but your social life is important too 😉
As a school headmaster with four kids at home, there's no way I would have time for even one of these days; I am happy if I can squeeze four or five hours on the bike into my week, now with more intensity, to keep me fit enough to enjoy the time when we get to school holidays.
Oooh I only get 6 weeks off every summer two at xmas and Easter, as well as half terms and training days
This was rather obvious. 8 yrs ago I trained a lot of material arts in vienna. Krav Maga, Escrima, Panantucan and Knife Fighting Concept. My scedule had 14 hrs a week. I worked from 8-5pm monday to friday, every 2nd friday off. An advantage was also that I could use the company car in my sparetime. I had no girlfriend and my routine was like:
- Getting up at 6, having a good breakfast and packing the clothing/towel/equipment for training in my bag
- leaving for work at about 7.20h
- eating a snack at about 9 - 9.30 o´clock, again at about 12 - 12.30h and at about 3 - 3.30h.
- finish work at 5pm, training starts at 6pm, so no drivin home, driving to the gym instead and getting myself dressed and having a chat with the lads
- training from 6 - 8 or on wednesday even from 6-9 pm, NO day off, even not on saturday or sunday
- after training shower, a protein shake, driving home and wash the clothes, hang the washed clothes up
- going to bed between 10 and 11pm, depends on the day and schedule
- get up at 6 and start again
I bought my stuff i need from the supermarket usually on friday or saturday, spare time was only on sunday and saturday, there was also training but sunday it was only 1 hour. I was always very sporty and trained much, went to a sport school, but at that time i got super fit and strong after about 6 weeks and gained 5kg without using any weight. After every 4-6 weeks i needed 3-5 days off, it was that hard. So my conclusion is that the word pro says it all... If you want to go professional, no matter what you do, and you'd like to be at the very top level, you need to dedicate your life to it to get a fair chance, this is basic requirement. So also obvious that i was no pro or close to it.
BTW Hank does challenges that are really weird, a beast he is, physical and mental! Respect!!
Mind you a lot of women pro cyclists do this all the time.
They don’t train as much as that...
@@damiencordeiro6889 maybe, maybe not. But they have to juggle work and training all the same.
Allan Foster yes you are right ! What I wanted to say is that, even for a man, this training plan was really high in volume. I was a pro cyclist doing 30 000 km a year, I did for example the Volta ao Algarve, and I trained less than that much of the time. I think this training program is more like a training camp than a normal week
@@damiencordeiro6889 chapeau to you sir! I bow to your superior knowledge. I am just a mamil of minimal talent. 😁
Do you have data proving that a lot of female pro-cyclists are any different to males in this regard? I can only assume that female pro-cyclists do only one thing: ride bikes. Not many pros have full-time jobs at the same time.
I do think they shouldn't do these as a "set up to fail", of course, even as an ex pro, you can't just jump into a pro workout with your current fitness, and you would need to adapt the systems around your life to work around your goals. He has a pretty cush job and it's related to his cycling so that's fine, but he lives on coffee and eats a lot of pastry to that would have to change first, then he talks about his hour drive each way, well that's dumb, that's what, 8% of his day? Get that down to 20 minutes each way tops (I live in a crap apartment so I have a 10 minute commute). Then shave the hair off. THEN start the training program. Start it off with adaptive training. two-a-days? Great, do one hour of zone 1-2 spinning in the morning and 1.5 hrs of the actual workout intensities in the evening, wait 4 weeks until you can adapt then start ramping it up every 2-4 weeks, use the whoop to plan your training not track it retrospectively.
WHOOP is an eye opener for sure... It's hard to stay out of the red but I'm managing. Great video!!
Please share a detailed program…
Hard to understand, e.g.
Include 4x15 min of sub ftp
What time between sets?
Or
4x10 min of 60s/30s…
60 sec + 30 sec = 1:30
You can’t make 10 min with 1:30…
Really appreciate this video and all the information from it
Now try to juggle everything with a graveyard shift job. Not saying I train for a world tour but sure its hard but , not impossible to find some time and energy for bike ride . Ride on !
Full-time student, commute everyday to school min 50km/day just with the commute it's a good way to stay healthy and fit. I'm 21 and kind of jealous of Pogacar now haha winning everything like that at the same age. Congratulations though what a feat.
Interesting - well done Hank - you are clearly not a morning person! Be even harder if you have to work shifts like we do in the NHS - totally screws your body clock, you are never fully rested and that’s without the training!
Can we get a detailed version of this program?
Laughed at that sigh Hank gave when going over the 750W surges he had to do on Monday morning .
If you got out of the car for commuting, you get two hours per day back when you could be riding a bike to work... do some kind of workout on a well planned route...
Add having a wife as part of equation. IMPOSSIBLE!
I ride about 4 hours 4 days a week on my way to and from work. 83km round trip. Luckily I have homeworking on Wednesday's. It is not easy getting up at 0420 in the mornings to start work at 7am. By the time it's Friday night I am dead on my feat.
I do a 2hr ride every other day and workout in the gym. Sat Sun are for 3-5 hr rides.
So far improving on the bike but definitely nowhere near pro level.
I’d say it really helps if you live near work or work from home or you work in or around bikes and bike shops.
Sound comments by Brad; it's as if he knows what he's talking about 😂
loved this video!
Just trying to find recreational riding time after work is hard. Recovery is the hardest part. Stand all day at work and ride at an hour or two at night. Good recipe for a ticked off family after awhile. Just got the look after having been gone all day on an epic ride for me.
Got to get her an electric bike. That way I can ride more. Take care and stay safe, Al
Hank, just train enough, so you can finish Le Tour, with the Gruppetto!
if you live right next to work, is single, no kids, live where there is decent light throughout the year, then you could get kinda close?
"live where there is decent light throughout the year" I think you need brush up on geography. There's winter everywhere and during those months, if you work 9-5, there's Zwift or you're riding in the dark, expect perhaps around equator where it's the same all year round.
No chance with a physical job and a young family. You'd be sacrificing everything for very little reward in that case.
Not more than a hobby cyklist but I did bodybuilding competitions and working as a car mechanic.... When I met my gf I stopped bodybuilding because it was just to much to handle
Your watch definitely says 9am when you said 5am start 😉😂
Cut all the training in half and it’s still a massive amount to be doing on top of a 40 hour week. I’ll stick to my 2 hour rides 4 times a week. Works for me
What about for a MTB athlete? Maybe you could have a chat with the GMBN folks and convince them to do a counter part episode!
Great video super informative
Bradley - the king of gesticulating! :D
I think this is why Crit racing is becoming more popular. It's something people with normal lives can compete at and be good at. Plus, shorter races are more fun to watch IMO. Becoming a real GC rider requires so much volume there's next to no hope for someone that holds a full time job without eventually giving it up.
That's why I'm wanting to race time trials and on the track.
I train 16-20 hours a week and hold down a 35-hour week job, so it's possible. Starting early and working from home helps. Finish at 3 then straight on bike some days
Ah I remember this training regiment. Up for 4:30 in the morning then to work for 8 or 9 except when I worked the night shift. Then the training would be done in the evening. Rough. Sundays would be the long rides. Or if I had 3-11 shift then back to the 4:30 am training or on my own 6:am. That was when I was young and feisty. With all that still spent a lot of time at the back of the bunch. It was fun though.
To me like in bodybuilding.. wanting to take it to another level, drains out the fun of the sport... so ride the most like you like it!!
The Godfather makes a good point about Boardman at 7:44
I wake up at 5am every morning to train!!!! Really hard to work after that to be honest 🤣🤣🤣 but i love cycling - running!! A lot of discipline and love for sports.
I’m a commercial plumber and can only manage 11-12 hours of structured training per week before sleep/mood/energy levels/motivation/work all start suffering.
Hope Roglic doesn't see the thumbnail 😂😂
There is an ex SAS operator called 22 smoking aces that still trains as he did in the regiment. He gets up at 0230 some days to train. Hank just doesn’t like early mornings, we have found his weakness!
Sounds like a lot of effort
I am no sort of athlete, but actually any profession based on skill is very similar. I was a professional classical musician. If you didn't work harder than those around you, you just weren't going to make it. That is high motivation. At conservatoires you can see the talent and can just as easily as in sport see how far off the pace you are. I was behind at the start, and others around me started to enjoy life (in other words they found girlfriends and boyfriends). Luckily the girls I liked didn't want to go out with me, so I practised instead. Fortunately there was a bonus to this, and I had a good career.
I was putting in 12 hour shifts (10 on bike with quick breaks between loops) to hit 125 mi this summer on a '96 Trek 850 Antelope outfitted with a pair 26×1.75 Panaracer Tour Guard+ and a freshly installed drivetrain, complete w/BB (as well as fresh axle grease and a rear shifter lever). Though still couldn't quite hit the 150 marker (didn't start until first of July due to repairs and so ran out of daylight). May have slightly better chance next summer on new Domane (SL5).
Maybe should talk to GTN about all the Am-triathletes who do Long Distance Tri's. I used to cycle to work 80+km Monday then cycle home Tuesday & then as got warmer add-in cycle in & home Friday's. Always doing 3-5hrs ride weekends. Mission was to get as much training done before getting home as possible. Used lunch times to do intervals or hard threshold's luckily had 1:30 lunch and skip coffee break morning plus allowed some PT time in job so just usually add to lunch if allowed get most out of it. Long runs only things couldn't get round & hated them though helped work out other things. Remember customs rang about BTWS spot check and picked because distance to job. They were stunned explained cycling to work and how s lot of colleagues were either cyclists or triathletes plus runners. Don't think that rang anyone else in job. Colleagues found it so funny
At 5:11 your very expensive watch says it’s 5 past 9am when you are claiming it’s 6am!?!? Hanky!?!? Are you trying to fool us? Naughty boy!!😂🤦🏼♂️
😳
How does splitting a 4+ hour session in two, say morning and evening, affect your training compared to a single long session? Now, how would it affect it to do the second session on a rest day? Same number of hours of training in a week.
It's not impossible to work 10-11 hours a day, train in the morning 2/2.5 hours, then another 1/1.5h in the evening, and comute 2/2.5 h every single day. The point is that you're gonna have just 4 to 5 hours a day to sleep, what's devastating in the long period and makes you to loose efficience, instead of improve. I used to have this routine, and once a week I simply slept almost 20 hours waking up to eat something and then got to sleep again trying to recover, what never happend.
You could make the schedule more efficient by cycling to work instead of commuting by car/public transport
Question: could you spell the name of the app or program measuring you % in the orange watch, please. Thanks
This reminds me of what I'm doing for my sport.. up at 5:30, sports specific train 6 to 8:30, work 9 to 5, Gym 17:30 to 18:30, Cardio 19:00 to 20:30
The real question is can you train like a Tour rider as a *UNIVERSITY STUDENT* .
With all the drinking, I’m gonna go no ;)
Can you even afford a bike as a student?
I had way more time to ride when I was in college.
No, the real question is can you train like a World Tour Rider as an Elon Musk 2.0. :D
Denny absolutely right, there is no comparison. (Engineering student 15 years ago)
Loving the morning hair :)
Cameron Hanes! RUclips his training and work schedule, an absolute beast.
That was a lot all at once. I think if you started with 50% of that schedule and increased it gradually you would have adapted better. I didn't do nearly that much but I think I got pretty fit with what time I had. The first thing is to work with what you have. My commute to work was my biggest opportunity. I got fast and when I couldn't make it any harder, I added on time. I also did power yoga as often as possible. Usually 3 days a week but 4 if I could. Then I'd get in a long ride on one weekend day and a shorter more intense ride on the other or take a rest day. It was a LOT! I definitely do NOT recommend it. I'm really eager to get into trainer rides. There's so much more I can do with my intensity and I feel like I can still have a good day at work. I do wonder what other people do when they have a bad training ride so it doesn't duck up the rest of their day. Is it maybe just an indicator that the universe is trying to squish me that day?
I got a trailer for the kid so I can ride him to school then ride home and do it again when I pick him up, the extra weight on the back makes it take more effort and therefore hopefully better gains, plus when I go for a ride without him I feel much faster and lighter.
Granted I'm not training for anything but I've always enjoyed riding bikes and used to ride loads of miles before kiddo came along, been a while but now I'm trying to get back into it again 👌
Omg did hank not a complete a gcn challenge!!!!! Finally
I wondered before watching this whether it would be a subliminal advert for Whoop - took 12:10 to confirm it....
Nice hydroconquest hank
Haha! He loves a good watch...
@@gcn Hydroquest-Whoop Fitness combo? I see endorsement potential for Hank and GCN!
I work as an order selector from 1pm until 1am most days for 4 days out of the week sometimes 5 days a week and definitely find it super hard to train for my first century coming up October 1st. I know I would probably not be able to train like how this video explains working in the job I have especially with how physically demanding my job is as well. My life would be a lot easier if ppl weren’t crazy drivers I would ride right after work at 1am lol. But definitely for sure find it super difficult to train and be working
Great effort. I don't think it's impossible, but damned close to impossible.
I don’t think I could have the motivation to do this as a university student even. I ride about 15-20 hours a week during the beginning of the semester but once things get busy it will for sure go down to 5-15 depending on the week. Was working 60-80 hours a week at an internship one semester and riding was switched to running because it was quicker to get a good workout in.
I do something similar but I only work 3 days a week. I have a 29 mile route to work. I just mix it up. session1: Try and average 300 W which is my FTP (includes 4 -5 Garmin pauses i.e. stops) for 29 miles. Do an 8 hour shift as a nurse. Cycle gently back home. Session 2: hold 375 W but don't bother pedaling downhills to maintain an average (essentially these are intervals) Session 3: Do 425 W intervals for 29 miles - work - gently back. Session 4: 30 X 10s 550 - 650 W - work - gently home. That's about 10 hours of saddle time for me. (nb only do 3 sessions a week and rotate) I would normally fit a gym session on the days off with a swim and sauna. I Don't race. I just like the way I look in the mirror🤣I'm 60 😖I like to be able to keep up on the chain gang, and the occasional sportive. I'm on my last legs ooof!!!!
Sorry, all my replies tend to be long; I'm probably a bit aspi. 🤪no short n witty here.
A pro living like this 24/7 would eventually get used to it after 3-4 weeks. It's a struggle when you try this intermittently, but if its a constant routine, you get used to it.
I dont have a car. 1 hour each way to work is 2 hours. Plus an extra hour on morning commute is 3 hours total each day.Add a long weekend ride and we are almost there.I believe it can be done. Although it helps if you are single LOL. I did this for 2 years and raced the MSR in Italy. A 300km sportif .I also used my holidays for European training camps.But I stress you do need to be single, No time for anything else.
What model Rocket espresso machine is that??