@Aero Dynamix I’ve noticed some of your comments and I’ve concluded you don’t know what you’re talking about. However, if you believe you have something credible to say then why not engage like a normal civilised human being rather than being unnecessarily rude?
@Aero Dynamix you do realise that the content of Dylan’s videos is based on the review of available evidenced literature, right? What are you basing your opinions on? It’d be good to hear about them.
Not to detract too much from the comment shitshow below but just a suggestion for a topic to cover Dylan - “readiness to train” tests. It ties in well with topics such as overtraining and optimal training prescription but it would be good to see a roundup of what’s proven to provide accurate predictions in lab tests - I’ve seen mention of resting heart rate, HRV, but also less common tests such as the Lambert LSCT, simple “questionnaires”, ruler-grab reaction times, grip strength tests, cortisol level in saliva… just dozens of proposed methods - it would be great to know which were most backed by science in the research literature 👍
Great vid. As an older rider (50) I find a reduced training week every 5-6 weeks before ramping back up again really helps my body recover and consolidate any gains I have made. As most gains are made during recovery reducing milage and intensity every so often helps me maintain my training without succumbing to overtraining. Thanks again for a very informative video.
I raced in myu 30s and 40s. I found that one easy week a month worked well for me. BUT, the week before that I pushed myself to my limit and would almost feel sick on the last day of that week. I had the best results of my life when I did it well.
I am Re-Learning these principles at age 59, usually by mistakes. One of the challenges is that most of us interpret your body's signals of overtraining as "weakness" and the same grit that helps us compete, takes us to a bad place in training.
Always wiser to err on the side of caution. If you feel like you may be overtraining, pull back on volume-intensity for a while until you feel OK, and then try pushing up little by little again. Yes, to train, to make gains in performance, not just to maintain, you must challenge your body, but never too much.
@Aero Dynamix How old are you and how long have you been racing and training?…Because it sounds like you are one of those know-it-all newcomers that really don’t have much experience or knowledge. It has been well established over many years and studied by LOTS of experts…overtraining really happens!
Man, I just wanted to thank you for all your content and dedication. You found that sweet spot between personal experience and science-based data with a bit of good sense of humor. Wish you all the good luck in your future endeavours.
Like drinking from the fire hose, Dylan! Excellent content, as usual, and loads of information. Definitely will be watching it a few more times. Thanks for everything!
I’m aware of her story. She’s a very unique case. She had a TBI and this is part of her recovery / coping. She rides the same loop in Florida every day.
A good overview of training principles, but one very important factor (for amateurs) has been left out: Time! Intensity is less time consuming and should therefore often be favoured. Few people that can physically train 20-30 hours a week, will actually have the time to do so.
My coach never increases volume by more than 5 miles per week. Week 1: 40 miles, week 2:4 5 miles etc. Im training for triathlon so its usually 3 rides per week: Long ride, interval ride (constantly switching between 30 second intervals, 1 minute intervals, 5-10 minute intervals at zone 4-5 pace), and a cruise ride (usually 20 miles at race pace). Then every 2-3 weeks he'll schedule a "recovery week" to try and absorb the training; basically all the volume drops significantly for that week and then ramps right back to where we were the following week. Over the last 2 years Ive seen my riding really improve from racing around 160 watts to around 220 watts now. Im sure theres different methods out there- this seems to be working for me at least. As a side note- I noticed the single biggest jump Ive ever had in cycling performance was by simply getting a professional bike fit.
Thanks Dillon - although it is depressing to be constantly reminded that not only am I limited due to my genetics but that things are only going down hill each year.... #OldGit
Meh, I'll be 52 this year and while I can't hold intensity like I used to I've just switched to more endurance rides. Had a 20 something kid at my last race come up to me and ask me what lap I was on. Told him lap 6 and his eyes kinda bugged out. Then he asks how many people on my team, I told him just me and he could hardly believe it! :-) I may be getting older but I can still crank out the miles!!
@@graffix11us 57 this year and I bikepacked from Brussels to an island north of Gothenburg in the summer, 1400Km in nine days. But I'm still not going to worry the front of any races and it doesn't get easier each year...
@@frazergoodwin4945 That's some impressive riding. At some point it's not so much about winning races anymore but just staying fit enough to enjoy life. I look around at many folks younger than me that are already heading downwards and it gives me plenty of motivation to keep pushing! Congrats on your ride.
I'm somewhat new to cycling, having been a swimmer for around five years now. I find that I actually max out on volume much quicker than intensity in cycling. I think that since I swim short events, usually the 100, 200 and 500 short course yards, I,m used to the cardiovascular load of intensity, but my body just still isn't used to the long-term stress of hours of biking. I just don't do those kinds of high volume workouts when I swim, so for me, too many long endurance rides will leave me fatigued.
Just gradually increase the training time on the bike, but before doing so, make sure you have a good bike fit dialed in, ALSO, remember to standup and do segments while standing up, just enough to work the different muscle groups and help with overall blood flow and reduced stress on the back.
I always do decoupling sessions and when I can go longer power for the same heart rate then I start to increase, that's at VT1 and VT2 power and rate zones. Very important decoupling sessions, especially for Ironman.
Great Video and it does match with Professional training for marathon or long distance runners too. Up to 2 workout days a week is very common or two threshold days and one faster session when Training with the norwegian method like Ingebrigtsen.
One of the best training videos I’ve seen. Excellent explanation. You answered a lot of my questions about balancing volume and intensity. Great job! Love the content. 👍
Brian Holm said that cycling is a simple sport: the person who goes to bed the hungriest and spends the most hours on his bike is the one who will cross the finish line first. If you don't know who Brian Holm is, look him up.
As always Dylan, excellent training information. Taking time to record specific training type sessions is important along with how long is needed for adequate recovery from the sessions, is very important with respect to age or pre-existing fitness base.
Hi Dylan, you mentioned that people who cycle ultra distances might train more hours per week than some pros who focus on shorter distances but that they would hit a volume limit where their performance stopped improving. I was curious if you could touch on how to train for ultra endurance events (I'm thinking of 24 hour events and 200 miles currently but I'm very early on in my focused training). It would be interesting to me to know how to do the overnight training and long hours as a simulation. Thanks for all of the great content!
Hello, Dylan. Could you please explain the folowing: How to continue train for bike ride when you completely away from bike? Even away from indoor cycle. How to schedule the out-of-bike week? Gym, running?
Your advice is for people training to race. For those of us training for long distance touring, it is a bit different. If you are training to tour, just like any other sport, specificity is the key. It is one thing to go all out in a four hour race and then take days off, because you can. When touring, you are on your bike six or more hours per day, every day, for weeks. An athlete well trained for another cycling discipline will adapt, but they may be a bit miserable for a while. It is definitely a different game when you are riding 60-100 miles per day on a bike that weighs 60 lbs. or more, and you have to get up tomorrow, and the day after and do it all again. Nutritional needs are different as well, but that is another topic.
How should our volume fluctuate during the off-season?Maybe low to take a break in early winter, then high through the dead of winter and then start to reduce volume and increase intensity in spring? I'm having a hard time mentally reducing my intensity as winter is creeping in. It's more fun to chase backwards hat Dylan on Zwift than to grind out hours at low intensity. I'm doing it, but it's hard.
Not sure if I should post here or not, but here goes: So Ive been struggling with plateauing, and kinda stuck on where to go next. After a big crash in 2014 and surgeries years ago and stressful life, I started getting back into cycling again. I started at 90kg, and am 1.70m in height, and 50 years old. In the first year, I lost around 8kg, and ended the year on 196w FTP. This year, I hit 78kg and around 230w FTP + 1000w sprint power with lots of threshold and tempo rides. And this is where the problems start. I seem to have gotten stuck. The weight loss has stopped (the target is my old race weight of 72kg), as has the power (my old target is 270w FTP), and sprint power has stubbornly refused to get any closer to my old 1300w power of 7 years ago when I used to race veledrone. Strangely, my fitness has been improving this whole time. Even as I complete my local routes faster, my RE has been dropping as well. My recovery rate is improving, both in ride, and day to day. But I still cant seem to climb any faster (typically 700VAM). Been trying to vary my routes to break out the muscle memory, but I think I need to do more. Am I doomed to spending winter on the turbo? Any way to do leg strength work without going to the Gym?
Sprints definitely would benefit from lifting. Heavy squats, trap bar jumps, Bulgarians, and a good amount of isometrics. Maybe some plyos to to wake up faster twitch muscles.
my question - you mention 2-3 intense sessions a week - i have to imagine that represents a certain % of overall hours? Have you looked at it like that? So during base phase, 10% of hours should be >=z4, build phase is X%, Race phase is X%? Then layer on that % increase decrease of overall volume during those phases? Just curious.
I've thought of that before. calculating what my coach subscribed for me (12hr week, 315ftp) was about 6/7% intensity for what you would call base/general. I can't imagine going over 12% unless you are doing a lot of sweet spot and low hours.
Polarised people talk about an 80/20 split easy/hard by number of sessions. But once you translate that to hours on the bike it’s usually much lower than 20% hard. More like 90/10 depending on hours. I don’t think a straight % really works, because it seems like 2 sessions is about right irrespective of volume. So someone doing 5hour weeks vs 20hour weeks would have way different percentages. It would be more about periodisation/increasing of intensity in build phases, as in shorter intervals. So even a lower % of hours depending on how you calculate it.
Vo2max and vlamax rise fast at my Training even by doing just 10h per week. My ftp depends normaly very strongly on lowering the Vlamax. So it happens that i have a higher ftp at under 15h with the right key sessions like (40/20)s, K3 and some lowcarb than at 25h doing 85/15 polarised LIT/HIT
Interesting stuff. As a straw poll I wonder what average volume people find works best for them? Personally I tend to be around 7-9 hours per week as a leisure rider trying to perform at his best (around the cat 2 level) with limited time. Interestingly those riders I know locally who are significantly stronger than me (firmly in the cat 1 bracket) tend to be at a similar volume. I have seen my best ever form when I could stretch my volume a little to the 10 hour+ mark but that seems to come with the risk of falling ill or becoming fatigued so, even if I had the time, it probably isn't sustainable for long. As you advocate, perhaps working at that volume earlier in the season before decreasing volume as intensity picks up would probably work best, life allowing.
Interesting question. I reckon most amateur roadies will be between 7-12 hours per week...and that’s the problem isn’t it? I mean with work/family/life commitments we are stuck with getting as fit as we can off those hours and 2-3 interval sessions per week. The strongest amateur cyclists I know are at the top end of this and they are also very consistent throughout the year and season to season
50 here... I actually love there fact that I know i HAVE to train less to be able to recover better. I used to go hard as hell all the time because I knew there were gains to be made. knowing that if I do that now actually hurts my gains makes it nice to take it easy and know im doing it right.
Comparing podcast from LtD (LSRF in Dutch) with your video there is a difference: reverse periodization vs normal. You seem to show 'normal periodization'. Whilst doing large volume in wintertime is extremely difficult for amateurs, and one cannot keep high volume + intensity towards events. I think working on weakness (anaerobic capacity) first and then cranking up the volume is a good alternative. But I'm no expert!!
thanks for sharing. what would you say that is a good way to mesure, besides feeling? using CTL to measure the workload and fatigue? i basically ride for the fun (or adiction:P) and i just want to be sure that im not doing too much. too less is not happening anyways :P. thanks
Its kinda complicated, since if you have to apply progressive overload, you will automatically be pushing yourself into higher heart zones. But researchers and scientest recommend that training most of the time in zone 2 is the most efficient?
I enjoy your videos and am wondering if there is any data on how to training should restart after a major injury. I broke my femur in August and will shortly be back on the trainer shortly. Right now the surgeon is limiting my trainer rides to 50watts so real low intensity, but I want to do this intelligently when I get the green light and there is not much info that I have found
Broke my pelvis in two places and my femur, also in August. I haven't started back yet but when I do it will just be with the basic plan of progressive overload. Your body will tell you if you're overdoing it.
I'd like to see a video on fitness metrics by Strava (Fitness, Freshness, Fatigue) and TrainingPeaks (CTL, ATL, TSB). Do these metrics have any science behind them? Zone2 Rides don't seem to affect them much, and I've heard people say that they're specifically doing Sweetspot Training to up their CTL quickly. That seems to go against your whole ethos
@@seriousbees yes and doing more 3 hour rides 3x3 in a week is greater load than 3x1 , all I'm saying. Kilojoules burned goes up for the week. That Triathlon Show podcast has a lot of great info as well as Semipro Cycling. Worth tuning in
According to my feeling i would say, nowdays my 71kg body tolerates burning total of 4500kcal per day completely without recoverydays in zone 2. But by adding intensity this looks completely different
This vid was great and all with good points. Does anyone know whether previous endurance training has a major effect on tolerating high volume training in other sports? I used to run and my peak volume was 12-13h a week and after 7 weeks of cycling im already pretty comfort able at 15+ hours but my cap is around 18h plus 2 gym sessions. All of those hours are logged on the indoor trainer as i currently dont own a bike. Last ftp test 3 weeks ago i tested 225w from my 20min test giving me ftp of ≈211 at 60 kilos. Thinking next week that 240w or 4w per kilo should already be attainable. Have i found a sport where im actually good at or is it all thanks to these great in depth training vids? I wonder when my progression will hit that wall. What do yall think.
The cardio (maybe even cardio-pulmobal) adaptions are general and should therefore transfer to a different sport. Other adaptions are specific (muscular capillarisation, mitochondria density, neural efficiency/skill) and the degree to which they will transfer can vary wildly. For example There seems to be a high carryover from swimming to rowing and vice versa, and even from (leightweight, obviously) rowing to cycling, but running to rowing not so much... (Carryover here to be understood that people with a background in sport A with structured training will reach a somewhat competetive level in the new sport B much quicker than previously untrained or not-endurance-trained people. It does NOT tmean that Athlete from sport A can jump into sport B and expect to perform at an elite or even inter,ediate level immediately).
I suppose this explains why I feel like crap after completing a 31 Days of July challenge (1 hour, every day in July). While I've learned how to not completely murder myself doing this challenge and this year I ended the month not feeling too bad, but I still lost a lot of motivation to ride in the months since. I will definitely consider some of the Training Peaks courses.
Super interesting video, thanks! One question, do you advise skipping interval training completely and only focussing on lots of base miles in the winter? Or is sprinkling an interval in here and there a good idea.
Hi Dylan, I wondered what you thought of a situation like that of Damien Clayton or Alexandar Richardson. Two pros who both tried cycling in their mid 20s, loved it so much that they did 1100+ hrs in their first year. Their subsequent annual training volume decreased as they became racers and eventually pros. Q: Do you think there's something to be said for dedicating an entire year to base volume, rather than a typical 'base phase' length, especially for someone just starting out? Kind of a Hail Mary but it seemed to pay off for these guys afterwards!
To put this into context thats 3 hours per day every day for a year - on average. The only way to do this for me would be to commute to work. So possibly in the Spring/ Summer I could do this. I think Alex was financially sorted that he could do this as a career, and I'm assuming to do these volumes it would be difficult for all but the most determined. I like Alex, great example of a dedicated athlete. Great question, btw.
What are you riding a bike for? Do you want to become a pro, ride competitive amateur events, ride with your local club, or just go cycling by yourself? Sticking to a base plan for a year seems like a daft idea, you would still want to do VO2 intervals at certain times, that will increase your FTP which will lead to subsequent Z2 rides (base miles) being at a higher power.
@@philipk4475 I think what OP is trying to say is staying with a high volume polarized model of 80/20 for a year is a more superior method for a beginner than taking years to develop your base. (also ive never heard of neglecting VO2 intervals in a base phase either)
I've been doing about 1000 hours a year for several years now. Endurance wise, I can just go and go and go. I often hit my high numbers hours into a ride just as easily as earlier in the ride. I don't know how much is genetics vs training. After hiring a coach a couple years ago he started having me add more intensity to get my power up, and I responded well to it. But, here is a big but, I really like riding my bike a lot. I commute about an hour each way. I often ride the trainer or go for a run during my lunch break (30 minutes), and often ride extra miles after work too. Doing that kind of volume is going to be really hard if you don't want to be there. In reality, you only live once. Pick how you want to live. I like being active, so high mileage isn't hard (I also run and rock climb). But I don't have a family or friends (though, I do have a very active girlfriend) so doing stuff is just easy for me.
Thank you for sharing your knowledge. As a runner starting to cycle more I have a lot to learn and your videos are very helpful. I'm curious if you've researched the difference in performance between a carbon fiber gravel bike versus a bike with an aluminum frame for endurance events?
@Dylan, could it be a good idea to explore and compare what is better to improve, online racing vs structured plan ? I'm more of a structured training guy, but a friend is arguing online racing is better overall. Is there some science on that ? Thank you
If you are not a pro and have a life then around 14 hours a week is enough. With the right genetics and intense intervals and hill training 2-3 times a week you will be competitive. .
Any more than 10 hrs a week on the bike is flat out toxic for me, wiping me out for weeks afterwards. But intensity 4 times a week (+ strength training) is no problem at all, and I'm old. Probably why I've always sucked at endurance stuff. So much for simple formulas.
I hear ya. Had a different approach to my riding this year. I'm a mountain bike enthusiast, and most all my rides since later winter into the summer were Z2 ... Power Meter date + Perceived Exertion. I'd not let myself get too out of breath on my mountain bike rides. As well, I was riding one TrainerRoad workout per week ... VO2 max workouts like "Baird -2" which is a 1 minute on, 2 minutes soft pedal. To get to the point, I didn't flog myself or wear myself down or got sore from the riding I was doing and wound up riding the best I had in years vs. the guys I ride with who race cross country. Prob 5 - 6 hrs. per week ... minimal strength training.
@@TheJaxsonjack I've been more aware of the zones the last few years. Spending more time at the two extremes helps. Longer rides in Z3 are the most problematic for me. Have never been sore from riding ever. It's the heart, lungs and complete lack of an aerobic metabolism that always does me in.
@@sapinva I've done basically no (deliberate) Sweet Spot Training. Week in and week out SST seems to tear me down and is difficult for me to recover from. I wish I was a "Cyclist" ... but I'm more of a minuture version of a punt returner. That said, I've been quite pleased with myself at being able to "hang" with some XC racer types this year on fun rides and I can only attribute that to the change-up in the way I have been "training". Thanks for the reply.
I’ve had good success with 4-6 grams of beta alinine per day, 4-6 week preload period, and enduro bites beta red beet juice concentrate. Let’s you train longer and harder.
Of course, any miles put on the bike WITH an appropriate effort that challenges you will increase your fitness and endurance over time. Smash those miles out! 💪🏻
I've got training plans available here: www.trainingpeaks.com/coach/dylanjohnsontraining#trainingplans
@Aero Dynamix Nice review bro. The plans range from 6h per week to 15h per week.
@Aero Dynamix Not everyone has 20 hours to train. If your pro you should get a coach not a standard program.
@Aero Dynamix I’ve noticed some of your comments and I’ve concluded you don’t know what you’re talking about. However, if you believe you have something credible to say then why not engage like a normal civilised human being rather than being unnecessarily rude?
@Aero Dynamix you do realise that the content of Dylan’s videos is based on the review of available evidenced literature, right? What are you basing your opinions on? It’d be good to hear about them.
Not to detract too much from the comment shitshow below but just a suggestion for a topic to cover Dylan - “readiness to train” tests. It ties in well with topics such as overtraining and optimal training prescription but it would be good to see a roundup of what’s proven to provide accurate predictions in lab tests - I’ve seen mention of resting heart rate, HRV, but also less common tests such as the Lambert LSCT, simple “questionnaires”, ruler-grab reaction times, grip strength tests, cortisol level in saliva… just dozens of proposed methods - it would be great to know which were most backed by science in the research literature 👍
I just simply look at what volume dylan is doing on strava and then do 1 hr more than him per week. Then i am guaranteed to beat him in every race.
Front hat or back hat Dylan?
😂
I think that’s also the strategy for around 16 other elite gravel racers
@@danwelch1122 Around 15. One of 'em slacked off recently.
@@suisinghoraceho2403backhat 💯
How do i know when I've hit that volume? It's when my wife gives me that look.
Exactly. I don’t know my ceiling volume as it’s higher than the Misses tolerable volume.
When the wife says, “Going riding again?”
Divorce time
Exactly .....
@@JoshuaTootell
U 2 ? :)
Great vid. As an older rider (50) I find a reduced training week every 5-6 weeks before ramping back up again really helps my body recover and consolidate any gains I have made. As most gains are made during recovery reducing milage and intensity every so often helps me maintain my training without succumbing to overtraining. Thanks again for a very informative video.
I raced in myu 30s and 40s. I found that one easy week a month worked well for me. BUT, the week before that I pushed myself to my limit and would almost feel sick on the last day of that week. I had the best results of my life when I did it well.
At 53 this exactly works for me too! Thanks Dan
Yep 48 here. 3 weeks on then pull back! I take a rest week. Maybe ill do some easy rides, maybe not
I am Re-Learning these principles at age 59, usually by mistakes. One of the challenges is that most of us interpret your body's signals of overtraining as "weakness" and the same grit that helps us compete, takes us to a bad place in training.
@Aero Dynamix Pretty sure you’re wrong there, bud.
Always wiser to err on the side of caution. If you feel like you may be overtraining, pull back on volume-intensity for a while until you feel OK, and then try pushing up little by little again. Yes, to train, to make gains in performance, not just to maintain, you must challenge your body, but never too much.
@Aero Dynamix How old are you and how long have you been racing and training?…Because it sounds like you are one of those know-it-all newcomers that really don’t have much experience or knowledge. It has been well established over many years and studied by LOTS of experts…overtraining really happens!
Not sure where is the correct forum to ask but have any athletes had any adverse effects from covid 19 vaccine?
@Aero Dynamix Arrow missed the target here…
Can't wait to see you race against Evenepole in BWR Kansas, good luck man.
I am excited , that will be fun.
Drop that Roadie/UCI spy like a hot rock.
Waithing for this content from him as well....
Yeah yeah me too. 100th like on that comment ohhh yeah!!!
Man, I just wanted to thank you for all your content and dedication. You found that sweet spot between personal experience and science-based data with a bit of good sense of humor. Wish you all the good luck in your future endeavours.
Like drinking from the fire hose, Dylan! Excellent content, as usual, and loads of information. Definitely will be watching it a few more times. Thanks for everything!
86500 miles per year is 237 miles per day. At an average speed of 20 mph thats 11.8 hours per day. Literally wtf
We call this 86500 miles per year plan our "easy half", for the rest of our training it's tougher
I’m aware of her story. She’s a very unique case. She had a TBI and this is part of her recovery / coping. She rides the same loop in Florida every day.
top 5 best cycling channels on RUclips. thx
Thanks for posting , always picking up something new... Learning never ends. Keep peddling .....
What, as in… “Psst, wanna’ buy some EPO”? Sometimes spelling really matters… 🥸
... keep pedaling* (from "pedal", the thing you put your foot on)
We need a #blame my epigenetics t-shirt by BHD
Yes, BHD excuses merch would sell pretty well! And save me from having to actually voice the excuses every group ride!
Absolutely love your channel. I learn loads everyday.
Very informative video and very glad there was a backward hat Dylan Strava reference 😀 👍
After taking a few weeks off the bike (advice from a previous video), this was perfectly timed for a restart. Thanks
A good overview of training principles, but one very important factor (for amateurs) has been left out: Time! Intensity is less time consuming and should therefore often be favoured. Few people that can physically train 20-30 hours a week, will actually have the time to do so.
He did mention it during the volume range segment.
My coach never increases volume by more than 5 miles per week. Week 1: 40 miles, week 2:4 5 miles etc. Im training for triathlon so its usually 3 rides per week: Long ride, interval ride (constantly switching between 30 second intervals, 1 minute intervals, 5-10 minute intervals at zone 4-5 pace), and a cruise ride (usually 20 miles at race pace). Then every 2-3 weeks he'll schedule a "recovery week" to try and absorb the training; basically all the volume drops significantly for that week and then ramps right back to where we were the following week. Over the last 2 years Ive seen my riding really improve from racing around 160 watts to around 220 watts now. Im sure theres different methods out there- this seems to be working for me at least.
As a side note- I noticed the single biggest jump Ive ever had in cycling performance was by simply getting a professional bike fit.
listen to your body and obey it!! for short term and long term! goals
Thanks Dillon - although it is depressing to be constantly reminded that not only am I limited due to my genetics but that things are only going down hill each year.... #OldGit
I’m right there with you!
Meh, I'll be 52 this year and while I can't hold intensity like I used to I've just switched to more endurance rides. Had a 20 something kid at my last race come up to me and ask me what lap I was on. Told him lap 6 and his eyes kinda bugged out. Then he asks how many people on my team, I told him just me and he could hardly believe it! :-) I may be getting older but I can still crank out the miles!!
@@graffix11us 57 this year and I bikepacked from Brussels to an island north of Gothenburg in the summer, 1400Km in nine days. But I'm still not going to worry the front of any races and it doesn't get easier each year...
@@frazergoodwin4945 That's some impressive riding. At some point it's not so much about winning races anymore but just staying fit enough to enjoy life. I look around at many folks younger than me that are already heading downwards and it gives me plenty of motivation to keep pushing! Congrats on your ride.
“…i’m sorry to disappoint, but you’re not gonna get that…” gimme the magic bullet Dylan!!!! Lol love watching your very informative vids! Thanks!
I'm somewhat new to cycling, having been a swimmer for around five years now. I find that I actually max out on volume much quicker than intensity in cycling. I think that since I swim short events, usually the 100, 200 and 500 short course yards, I,m used to the cardiovascular load of intensity, but my body just still isn't used to the long-term stress of hours of biking. I just don't do those kinds of high volume workouts when I swim, so for me, too many long endurance rides will leave me fatigued.
Just gradually increase the training time on the bike, but before doing so, make sure you have a good bike fit dialed in, ALSO, remember to standup and do segments while standing up, just enough to work the different muscle groups and help with overall blood flow and reduced stress on the back.
I always do decoupling sessions and when I can go longer power for the same heart rate then I start to increase, that's at VT1 and VT2 power and rate zones. Very important decoupling sessions, especially for Ironman.
Great Video and it does match with Professional training for marathon or long distance runners too.
Up to 2 workout days a week is very common or two threshold days and one faster session when Training with the norwegian method like Ingebrigtsen.
Thanks for this, exactly the questions that have been rolling around my head lately!
One of the best training videos I’ve seen. Excellent explanation. You answered a lot of my questions about balancing volume and intensity. Great job! Love the content. 👍
BHD always cracks me up!
Thanks for the video, that explains why I failed my past two interval sessions.
Most people ride as much as they can fit in when it comes to volume. Progressive increases in volume is a luxury of time.
This is awesome, best video I’ve seen so far explaining this. Thank you!
increase your milage slowly. Thank you so much for your great advice.
Brian Holm said that cycling is a simple sport: the person who goes to bed the hungriest and spends the most hours on his bike is the one who will cross the finish line first. If you don't know who Brian Holm is, look him up.
Great info DJ! Pullin for you bud! Hope you have a great 2022 race year!
As always Dylan, excellent training information. Taking time to record specific training type sessions is important along with how long is needed for adequate recovery from the sessions, is very important with respect to age or pre-existing fitness base.
Hi Dylan, you mentioned that people who cycle ultra distances might train more hours per week than some pros who focus on shorter distances but that they would hit a volume limit where their performance stopped improving. I was curious if you could touch on how to train for ultra endurance events (I'm thinking of 24 hour events and 200 miles currently but I'm very early on in my focused training). It would be interesting to me to know how to do the overnight training and long hours as a simulation. Thanks for all of the great content!
Jus do it. Time in saddle.
Bro you have a based information platform. Thanks and keep growing!
Great information and you make the guidance easy to follow. I like the way you present the information as always.
Fantastic video, and thanks for sharing all those references!
Hello, Dylan. Could you please explain the folowing: How to continue train for bike ride when you completely away from bike? Even away from indoor cycle. How to schedule the out-of-bike week? Gym, running?
6.5hrs/wk this season and I can hold my own but the endurance is lacking. However, I don't like longer rides.
Great video as always 👍
Your advice is for people training to race. For those of us training for long distance touring, it is a bit different. If you are training to tour, just like any other sport, specificity is the key. It is one thing to go all out in a four hour race and then take days off, because you can. When touring, you are on your bike six or more hours per day, every day, for weeks. An athlete well trained for another cycling discipline will adapt, but they may be a bit miserable for a while. It is definitely a different game when you are riding 60-100 miles per day on a bike that weighs 60 lbs. or more, and you have to get up tomorrow, and the day after and do it all again. Nutritional needs are different as well, but that is another topic.
How should our volume fluctuate during the off-season?Maybe low to take a break in early winter, then high through the dead of winter and then start to reduce volume and increase intensity in spring? I'm having a hard time mentally reducing my intensity as winter is creeping in. It's more fun to chase backwards hat Dylan on Zwift than to grind out hours at low intensity. I'm doing it, but it's hard.
Not sure if I should post here or not, but here goes:
So Ive been struggling with plateauing, and kinda stuck on where to go next.
After a big crash in 2014 and surgeries years ago and stressful life, I started getting back into cycling again. I started at 90kg, and am 1.70m in height, and 50 years old.
In the first year, I lost around 8kg, and ended the year on 196w FTP.
This year, I hit 78kg and around 230w FTP + 1000w sprint power with lots of threshold and tempo rides.
And this is where the problems start.
I seem to have gotten stuck. The weight loss has stopped (the target is my old race weight of 72kg), as has the power (my old target is 270w FTP), and sprint power has stubbornly refused to get any closer to my old 1300w power of 7 years ago when I used to race veledrone.
Strangely, my fitness has been improving this whole time. Even as I complete my local routes faster, my RE has been dropping as well. My recovery rate is improving, both in ride, and day to day. But I still cant seem to climb any faster (typically 700VAM).
Been trying to vary my routes to break out the muscle memory, but I think I need to do more. Am I doomed to spending winter on the turbo? Any way to do leg strength work without going to the Gym?
Sprints definitely would benefit from lifting. Heavy squats, trap bar jumps, Bulgarians, and a good amount of isometrics. Maybe some plyos to to wake up faster twitch muscles.
What about training on a large flat empty parking lot at a constant sustainable cadence doing ovals around it? And gradually increasing distance?
Valuable information. Thanks for sharing.
Top video again Dylan 👍
my question - you mention 2-3 intense sessions a week - i have to imagine that represents a certain % of overall hours? Have you looked at it like that? So during base phase, 10% of hours should be >=z4, build phase is X%, Race phase is X%? Then layer on that % increase decrease of overall volume during those phases? Just curious.
I've thought of that before. calculating what my coach subscribed for me (12hr week, 315ftp) was about 6/7% intensity for what you would call base/general. I can't imagine going over 12% unless you are doing a lot of sweet spot and low hours.
Polarised people talk about an 80/20 split easy/hard by number of sessions. But once you translate that to hours on the bike it’s usually much lower than 20% hard. More like 90/10 depending on hours.
I don’t think a straight % really works, because it seems like 2 sessions is about right irrespective of volume. So someone doing 5hour weeks vs 20hour weeks would have way different percentages.
It would be more about periodisation/increasing of intensity in build phases, as in shorter intervals. So even a lower % of hours depending on how you calculate it.
Anyone else constantly waiting for when the first contribution from BHD will be each video?
Waiting for the first video by BHD with interjections from regular Dylan.
Vo2max and vlamax rise fast at my Training even by doing just 10h per week. My ftp depends normaly very strongly on lowering the Vlamax. So it happens that i have a higher ftp at under 15h with the right key sessions like (40/20)s, K3 and some lowcarb than at 25h doing 85/15 polarised LIT/HIT
Interesting stuff. As a straw poll I wonder what average volume people find works best for them? Personally I tend to be around 7-9 hours per week as a leisure rider trying to perform at his best (around the cat 2 level) with limited time. Interestingly those riders I know locally who are significantly stronger than me (firmly in the cat 1 bracket) tend to be at a similar volume. I have seen my best ever form when I could stretch my volume a little to the 10 hour+ mark but that seems to come with the risk of falling ill or becoming fatigued so, even if I had the time, it probably isn't sustainable for long. As you advocate, perhaps working at that volume earlier in the season before decreasing volume as intensity picks up would probably work best, life allowing.
Interesting question. I reckon most amateur roadies will be between 7-12 hours per week...and that’s the problem isn’t it? I mean with work/family/life commitments we are stuck with getting as fit as we can off those hours and 2-3 interval sessions per week. The strongest amateur cyclists I know are at the top end of this and they are also very consistent throughout the year and season to season
There is little information available for us "normal" riders with a job, family etc. How to train best when you only can train 7hs?
@@Tethysmeer "fast on six hours" vid on this very channel 👍
50 here... I actually love there fact that I know i HAVE to train less to be able to recover better. I used to go hard as hell all the time because I knew there were gains to be made. knowing that if I do that now actually hurts my gains makes it nice to take it easy and know im doing it right.
Comparing podcast from LtD (LSRF in Dutch) with your video there is a difference: reverse periodization vs normal. You seem to show 'normal periodization'. Whilst doing large volume in wintertime is extremely difficult for amateurs, and one cannot keep high volume + intensity towards events. I think working on weakness (anaerobic capacity) first and then cranking up the volume is a good alternative. But I'm no expert!!
Hi Maurice, in which Episode from LSRF was it described?
@@marcusweber3607 I think somewhere in the "beter worden podcast", but there are so many...
Great video
Nice video Dylan
Good job Dylan. Thanks.
Thanks for the evidence. What about Sweetspot training for folks like me with less than 7 hours per week training?
Good stuff dude! 🤘🏻🤙🏻
thanks for sharing. what would you say that is a good way to mesure, besides feeling? using CTL to measure the workload and fatigue? i basically ride for the fun (or adiction:P) and i just want to be sure that im not doing too much. too less is not happening anyways :P. thanks
Its kinda complicated, since if you have to apply progressive overload, you will automatically be pushing yourself into higher heart zones. But researchers and scientest recommend that training most of the time in zone 2 is the most efficient?
Excellent video, as usual 👍
I enjoy your videos and am wondering if there is any data on how to training should restart after a major injury. I broke my femur in August and will shortly be back on the trainer shortly. Right now the surgeon is limiting my trainer rides to 50watts so real low intensity, but I want to do this intelligently when I get the green light and there is not much info that I have found
Broke my pelvis in two places and my femur, also in August. I haven't started back yet but when I do it will just be with the basic plan of progressive overload. Your body will tell you if you're overdoing it.
@@the318pop one of the screws is causing trouble and will be removed in two weeks after that I hope to be back on my Kickr
@@brianbartels5947 take it easy, it's a hobby. Don't rush anything. Good luck with your recovery.
@@the318pop same to you, long road back
Could you make a video on the science of training your sprint, please?
I'd like to see a video on fitness metrics by Strava (Fitness, Freshness, Fatigue) and TrainingPeaks (CTL, ATL, TSB). Do these metrics have any science behind them? Zone2 Rides don't seem to affect them much, and I've heard people say that they're specifically doing Sweetspot Training to up their CTL quickly. That seems to go against your whole ethos
Also how to interpret them would be great.
Do Z2 for 3-4 hours and you'll see increase in load. Especially if you've only been doing 1 hr rides
@@plantpoweredhealth9383I think its linear though. I.e. 3 hours is the same as 3x1hr. They both say they're based on TRIMP score, which is linear
They’re as scientific as anything else in the ‘sports science’ space, ie not very
@@seriousbees yes and doing more 3 hour rides 3x3 in a week is greater load than 3x1 , all I'm saying. Kilojoules burned goes up for the week. That Triathlon Show podcast has a lot of great info as well as Semipro Cycling. Worth tuning in
According to my feeling i would say, nowdays my 71kg body tolerates burning total of 4500kcal per day completely without recoverydays in zone 2. But by adding intensity this looks completely different
Hi Dylan, I started of as a competitive swimmer and we trained using USRTP. Is there an equivalent in cycling?
This vid was great and all with good points. Does anyone know whether previous endurance training has a major effect on tolerating high volume training in other sports? I used to run and my peak volume was 12-13h a week and after 7 weeks of cycling im already pretty comfort able at 15+ hours but my cap is around 18h plus 2 gym sessions. All of those hours are logged on the indoor trainer as i currently dont own a bike. Last ftp test 3 weeks ago i tested 225w from my 20min test giving me ftp of ≈211 at 60 kilos. Thinking next week that 240w or 4w per kilo should already be attainable. Have i found a sport where im actually good at or is it all thanks to these great in depth training vids? I wonder when my progression will hit that wall. What do yall think.
Are your numbers still rising? :) Wish you best of luck, sounds like a great progress
The cardio (maybe even cardio-pulmobal) adaptions are general and should therefore transfer to a different sport. Other adaptions are specific (muscular capillarisation, mitochondria density, neural efficiency/skill) and the degree to which they will transfer can vary wildly.
For example There seems to be a high carryover from swimming to rowing and vice versa, and even from (leightweight, obviously) rowing to cycling, but running to rowing not so much... (Carryover here to be understood that people with a background in sport A with structured training will reach a somewhat competetive level in the new sport B much quicker than previously untrained or not-endurance-trained people. It does NOT tmean that Athlete from sport A can jump into sport B and expect to perform at an elite or even inter,ediate level immediately).
well done. I enjoyed it.
Everyone’s definition of “intensity” varies a lot. Should I get to a certain metric?
I suppose this explains why I feel like crap after completing a 31 Days of July challenge (1 hour, every day in July). While I've learned how to not completely murder myself doing this challenge and this year I ended the month not feeling too bad, but I still lost a lot of motivation to ride in the months since.
I will definitely consider some of the Training Peaks courses.
It's been 15 minutes...Gawd it takes me so long to recover now!!!!
Able to break a chain under power but mostly able to catch diesel. Breathing in diesel means you are on form.
Excellent advice
5:04 S/O seat slammed all the way forward gang
Super interesting video, thanks! One question, do you advise skipping interval training completely and only focussing on lots of base miles in the winter? Or is sprinkling an interval in here and there a good idea.
Check out his Base Training Video
Hi Dylan, I wondered what you thought of a situation like that of Damien Clayton or Alexandar Richardson. Two pros who both tried cycling in their mid 20s, loved it so much that they did 1100+ hrs in their first year. Their subsequent annual training volume decreased as they became racers and eventually pros. Q: Do you think there's something to be said for dedicating an entire year to base volume, rather than a typical 'base phase' length, especially for someone just starting out? Kind of a Hail Mary but it seemed to pay off for these guys afterwards!
Two great cyclists from the UK domestic scene. I'd like to hear the answer to this.
To put this into context thats 3 hours per day every day for a year - on average.
The only way to do this for me would be to commute to work. So possibly in the Spring/ Summer I could do this.
I think Alex was financially sorted that he could do this as a career, and I'm assuming to do these volumes it would be difficult for all but the most determined. I like Alex, great example of a dedicated athlete.
Great question, btw.
What are you riding a bike for? Do you want to become a pro, ride competitive amateur events, ride with your local club, or just go cycling by yourself? Sticking to a base plan for a year seems like a daft idea, you would still want to do VO2 intervals at certain times, that will increase your FTP which will lead to subsequent Z2 rides (base miles) being at a higher power.
@@philipk4475 I think what OP is trying to say is staying with a high volume polarized model of 80/20 for a year is a more superior method for a beginner than taking years to develop your base. (also ive never heard of neglecting VO2 intervals in a base phase either)
I've been doing about 1000 hours a year for several years now. Endurance wise, I can just go and go and go. I often hit my high numbers hours into a ride just as easily as earlier in the ride. I don't know how much is genetics vs training.
After hiring a coach a couple years ago he started having me add more intensity to get my power up, and I responded well to it.
But, here is a big but, I really like riding my bike a lot. I commute about an hour each way. I often ride the trainer or go for a run during my lunch break (30 minutes), and often ride extra miles after work too. Doing that kind of volume is going to be really hard if you don't want to be there.
In reality, you only live once. Pick how you want to live. I like being active, so high mileage isn't hard (I also run and rock climb). But I don't have a family or friends (though, I do have a very active girlfriend) so doing stuff is just easy for me.
great information!
Thanks for the video.
Sweet Spot and Lactate Threshold also refer to in high intensity?
Any advice for cyclist that ride in Europe and oceania meaning we have on season all year round
This is such a good video! Thanks Dylan
Damn Dylan. You never seem to amaze me. Just when I’m in need of advice for something, you post a video answering my questions. Thanks 🙏 😊
All good info. My old body likes more time for recovery
Dylan nice information what have you heard about vitamin B3 ?
Video idea: People that want to improve year to year but dont race, not focussing specific peaks.
Same process, you just don't need to taper since there are no race events. Rest days must be adhered to.
(backwards hat on) Lachlan Morton bikes 24 hours a day 7 days a week that's the perfect volume for me to go pro
LoL
Thank you for sharing your knowledge. As a runner starting to cycle more I have a lot to learn and your videos are very helpful.
I'm curious if you've researched the difference in performance between a carbon fiber gravel bike versus a bike with an aluminum frame for endurance events?
Wheels and tyre pressure play a big part, but the basic rule is that whatever bike weighs more will require more effort.
@Dylan, could it be a good idea to explore and compare what is better to improve, online racing vs structured plan ? I'm more of a structured training guy, but a friend is arguing online racing is better overall. Is there some science on that ? Thank you
Good advice
If you are not a pro and have a life then around 14 hours a week is enough. With the right genetics and intense intervals and hill training 2-3 times a week you will be competitive. .
Any more than 10 hrs a week on the bike is flat out toxic for me, wiping me out for weeks afterwards. But intensity 4 times a week (+ strength training) is no problem at all, and I'm old. Probably why I've always sucked at endurance stuff. So much for simple formulas.
I hear ya.
Had a different approach to my riding this year. I'm a mountain bike enthusiast, and most all my rides since later winter into the summer were Z2 ... Power Meter date + Perceived Exertion. I'd not let myself get too out of breath on my mountain bike rides.
As well, I was riding one TrainerRoad workout per week ... VO2 max workouts like "Baird -2" which is a 1 minute on, 2 minutes soft pedal.
To get to the point, I didn't flog myself or wear myself down or got sore from the riding I was doing and wound up riding the best I had in years vs. the guys I ride with who race cross country.
Prob 5 - 6 hrs. per week ... minimal strength training.
@@TheJaxsonjack I've been more aware of the zones the last few years. Spending more time at the two extremes helps. Longer rides in Z3 are the most problematic for me. Have never been sore from riding ever. It's the heart, lungs and complete lack of an aerobic metabolism that always does me in.
@@sapinva I've done basically no (deliberate) Sweet Spot Training. Week in and week out SST seems to tear me down and is difficult for me to recover from.
I wish I was a "Cyclist" ... but I'm more of a minuture version of a punt returner.
That said, I've been quite pleased with myself at being able to "hang" with some XC racer types this year on fun rides and I can only attribute that to the change-up in the way I have been "training".
Thanks for the reply.
That’s Strava notification from Jeremiah Bishop 😂
more than last time
Yeah. My bones remind me I need more recovery time than back in my youth.
I see La Ruta, I upvote.
I’ve had good success with 4-6 grams of beta alinine per day, 4-6 week preload period, and enduro bites beta red beet juice concentrate. Let’s you train longer and harder.
2:45 Keegan: “Hold my beer.”
Dylan how should we build two peak a year?
Thanks!
can we include our bike commute to work in volume-based progressive overload?
Of course, any miles put on the bike WITH an appropriate effort that challenges you will increase your fitness and endurance over time. Smash those miles out! 💪🏻
Use your brain.
About 30 is where most pros seem to draw the line. So if that’s what you can handle, then th at seems to be the limit.
When will your next race recap video be?