Jeff I’m a runner and I love how similar the training is to cycling. I track my heart rate and do 2 hard days, 3 easy runs, and one long run in my week of training. I don’t get over 5 hours of running in but even if I did it’s a lot harder on the knees.
It’s easy to get back fitness but much harder to surpass once you get it back. Great to see Jeff back on the bike. One thing a coach told me the fitter you get the more you have to do to get better. These workouts are good for crit racers and maybe even short races but not good for long racers. I’ll do like 5 hour endurance with the last hour being low zone 3. I’ll do 3x45 tempo 80 to 88%ftp if I’m really feeling good I’ll do 4x45 tempo. I’ll do 4x25 sweet spot. 2x20 threshold or 45min solid threshold to really push the body. One more I’ll do is 4x5 vo2 max or 5x8 min 105% ftp
I completely agree - Jeff's plan is a solid one - for a crit racer. If you train for longer rides, the plan needs to be different, and frankly there's no escaping the need for more volume.
This is extremely useful to me Jeff, thank you! Just recovered from covid and while it's nowhere as bad as your injury, it did put me back quite a bit in fitness. Working to get it back now with a base period and I had exactly the same question on my mind as the one you answered. How long of a base is needed? Wish you the best on complete recovery and your way back to the tippy top!
Hi Jeff, I've just suffered a heart attack 2 weeks ago, so will be out until early June minimum. This is useful for me to know when I finally get back on the bike - appreciate it.
My winter training program this year was nearly identical to what you describe here. 6 days/week, 9.0 hours/week: M- 90min zone 3 T- 90min zone 4 W- 90min zone 3 Th-off F- 90min zone 3 S- 60min zone 5 Su- 120min zone 2 I'm posting the highest fitness and FTP I've ever had. There is more and more science backing the training effects of low zone work. Great post on a stellar channel!
Before people say, "I'm gonna train like Jeff so I can be fast like Jeff": Every body has a different background of experience leading up to this point in time. Have you been regularly pushing your cardiovascular fitness for the past 20 years? Or have you picked up the sport in the past couple of years, maybe you're in your 30's or 40's? Then yeah, DO NOT mimic this training plan. You will get burnt TF out. Notice that in the build phase there isn't even a full rest day. If someone even remotely new to cycling tries to copy that pattern, they'll be throwing their bike up for sale in 6 weeks, guaranteed. And while it's awesome that Jeff put up his "build phase" week up on screen as an example, again, I cannot stress enough how much that is personal and should not be copy/pasted into your life. You cannot ignore what most of this video was about, and doesn't have a cool accompanying graphic, which is building a solid base of aerobic fitness.
Hey Jeff, thank you for this one. I had a big crash on a downhill in mid-March and I’ve been trying to get back into the form I was in before. I’m 17, so I was just coming off of my senior basketball season when I started training seriously on the bike, and this showed me that I’ve been trying to rush back into it too much, which I think comes from my fear of losing my spot/fitness. Really love your videos, and looking forward to all the future ones.
I do really like that video ... no jadajadajda minutes over minutes. Straight to the point. I have been doing structured training (using plans from strava, very easy to get into that topic like this) myself several years back and I think if you once did a real structured plan, than you will already know that easy/hard/easy/hard etc. works and it's really the basic for EVERY freaking training plan. The major key is the ability to fit this into YOUR life and build up YOUR own routine. As well as keep following it. Maybe some other aspect you did not mention is the one whole week kind of easy after doing some 3 weeks major block like this. Not sure how much of importance that really, I think for the usual amateur weekend warrior do not really need this, but before an important race or event this might really bring something. Just writing without experience here. ;) But this point would cause the video to be longer AND I freaking ENJOYED the shortness of this video the MOST! One other thing the the endurance / base thing. Never really considered only doing that when getting back from an injury as well as your +2weeks sounds like a legit plan (which i hope wont need to follow very soon). Thanks to Covid (no commuting anymore, home office) and increasing inability to plan and organize some bike rides, well and also the less motivation to get onto the bike (I mean what for I need to get up at 5 doing a ride in the morning when having no goal what so ever) and keep some kind of fitness let me gain a lot weight (for my circumstances). So much that I am not feeling to well with myself. Trying to get back, kind of. Not sure if structured training is something I do need now. I am trying to hold 5hours per week at least on the bike, for now. Signed up for some 200km gravel event (3 weeks left). Problem is that I still really struggle to find those longer endurance rides. I am able to get out and jump onto the bike for one hour or just a bit more and of course I am never riding endurance than.... :) . 2hours I do not remember when I have done that on my own. I was able to do one group ride so far (which was more than 2hours :D). In regards to the gravel event I do really need to push my game here. Sorry for bothering. ;) Kind regards, PS: I really enjoy your simple and short videos! keep them coming.
Epic, I just broke my tibia and I've got another 6 weeks off the bike, total 8 weeks. But thanks for the motivation to believe in the process on the way back!
What I do is I couple the intervals with Z2 rides right after instead of doing them the next day and would do 60min of Z1 the next day. I find that this way gives me better recovery, to hit those numbers on interval days as well as more fundays.
You joke but I'm looking at Zwift's TT Tune Up plan and they actually want you to do HIIT six days a week for 9 weeks. Zwift training plans are mindnumbingly bad.
No recovery, sounds like at least 5 hard race days. Tone it down, rest, recovery easy "play" rides. Pay attention to your body & learn strengths & weaknesses.
So glad to see this, Jeff. I was looking forward to this comeback. Quick question regarding the ramp test - being a sprinter do you find that the ramp test slightly over estimates what you can do for your hour power given it's a shorter effort?
@@HarryTzianakisTheGodOfSpeed you overtrained a guy with an unhealthy skeleton. 😅😅😅😅 Who repeatedly breaks himself. This is too funny. This is an insane cult. I'm so glad I don't race anymore. Harry, you ever train a guy with a self-taught 440 20min wattage? This is no different than an emo cult where kids cut themselves with razors.
great to see you back Jeff. Love it. Polar training is what i've been doing for the last two off seasons (currently doing my best 20, 5 and 1 min numbers too) but I find with zwift, the easy days can get a bit blurry. Not easy enough to recover, not hard enough for gains. I need to work more on making it easy Z2
As someone sat watching this with a broken knee, this couldn’t come at a better time! Any additional tips, since I’ll have a massive imbalance in L/R leg strength?
Having come back from a car crash( broken tibia) to my best fitness yet, I would recommend single and double leg plyometrics. Ex. (Speed skating dryland)
Hi Sam, I broke my left femur 9 months ago, because of the surgery I lost almost all my strength on the left side. Recover well is the most important (I know, it is boring), but take it easy in the beginning. The balance will come back and the power as well :) my recommendation is a very solid base and a lot of discipline :) good luck
Sorry to hear about your crash. what was your injury? I recently had a crash and had a shoulder surgery, trying to get back in shape indoor. Would like to hear from your recovery. Thanks
thanks jeff great advice but for amature cyclist i do mostly 80 percent zone 2 for 6 weeks than when i fianlly go do hard cliumb or hill repeats i much better at climbing at lower hear rate and dont huff and puff on a long climb.
Copy cat.... I have dropped some of the easy rides for complete rest days now I'm older but ya this is what I do and it works every time, I'm out with an elbow fracture atm. Great that you're back man love the channel
How would you advise to train under the the following circumstances: - 2x per week Full Body strength training - usually doing a 5h hike on the weekend or a group ride, if feels good, both - so time for 2 training rides per week after work. What should they look like?
Awesome to see you're back, can't wait to see you winning some races! just one question: why, as a sprinter, you are not doing any sprint specific work?
A big gap and then working out actually works. I am no professional but I’m doing calisthenics For few months. I also ride bicycle. Actually a pretty good rider If I say. After a crash I took a week off. And then again started working out and bam! There was a huge improvement than before. The workout became really efficient. The result I was getting from same workout is like 30%. More than before
Jeff I also have taken rest for 1 month due to examination now I back to my bike day 1 I have seriously neck pain and saddle soreness day 2 neck pain deceased but still saddle soreness on this evening I again go for a ride and improve from saddle sorness
Hi! Could you please elaborate more on the base phase? Was it only 15 mins per week every Wednesday? Sounds like a very low volume. I also have a high heart rate while recovering after the crash (5weeks off) and I wonder what is the most effective way to regain old fitness. Thanks!
The base period is pretty much exclusively zone 2-3 for about 10 hours per week. Ease into it if you haven't been riding for a long time, starting with just a few hours per week.
Very useful video - thank you Jeff! I have a question: do you do any fitness training off the bike/ trainer (like gym, running, etc) - or is all your training exclusively on the bike? Also - can you post your training schedule for the first 8 weeks after injury? Im trying to recover after injury myself. thanks!
Great improvement Jeff. And can not wait to see you racing again. I would like to ask one question. Was there any change to your resting heart with no training?. Thank you
Glad you're getting better bro. My weekly RUclips feed is not the same without your Alviso races. How can I send you a vid to critique? Its on my channel, but I'm assuming I need to send in a diff format.
Thanks for the video, very interesting but could you expand a little on your 8 week base training? how many hours at what intensity? you mentioned a 15 min interval and 250 watts to measure your decoupling how often did you do that ? thanks in advance
The base period is pretty much exclusively zone 2-3 for about 10 hours per week (or more if you can). The whole workout isn't 15 minutes, just a single 15 minute / 250w interval within that workout (after warmup for consistency).
352 watt FTP? That's freaking awesome. Maybe I'm resting too much or something I dunno. I've been averaging about 10 hours a week. This was a great vid thanks for sharing.
Good to see you back on track jeff Just want to ask during tour build phase what ftp did you use is it from the pre-crash ftp or you did a post-crash ftp test to use in z2 training? Hope you see this comment and try to answer it..i am confused
Awesome video and glad you’ve come back stronger than ever! I assume in your build phase each week gets progressively harder? If so how do you know how much to increase and when? Thanks!
Glad to see you're back at it. I'm getting back into shape and have been reading about decoupling, is 15 minutes at zone 2 enough time to get an insight into whether we are coupled or not?
Congrats, Jeff! For an amateur (who is not in the best shape lol) trying to break into racing, is there any specific program/software you recommend to learn structured workouts and get some gains? Thanks!
You need to learn to crash. And ride in a group. Your best bet, is one mtb ride weekly, and one group ride weekly. Plus other bicye training or cross training . When you are comfortable with that, just ask group riders, and they'll be happy to expand on that. Search for local group rides. Ask in shops.
Zone 2 is something between 55% and 75% of your functional threshold power (FTP). This is where your aerobic endurance is built. This would be something between 70% and 80% of your maximum heart rate.
Hey Jeff, great to see u getting so fit & healthy again. One question: Does Strentgh Training (e.g. squats / deadlifts) is also part of your training or just in the winter season? How did you improve your sprint capacity so well? Best regards from Germany
Alright so I think you incorporate the training into your commute since I remember that from an older video, do you ride 45 min to and 45min back on Monday for example or do you do your 90min of training in one ride?
Just a query. I thought you were all about Trainer Road etc? Your example week of training looks literally perfect. I could have sworn you did not believe in old school base endurance training? Am I getting that wrong, has something changed?
Trainerroad do suggest that you mix the higher intensity with z2/recovery rides, everyone dumped on TR for not subscribing to polarisation but on the low and mid programs although thwy don't actually program z2 specifically they do recommend it.....in reality very few people should be on the TR high volume
Coming back to cycling after 2.5yrs. I’m a whale. Messed up knee. I couldn’t ride for 5 miles. Have to rest 1-2 days after a 20-25 mile ride now. So maybe I’m beating my knee too much if I have to rest that long. Guess I need to tone back down at aerobic pace and hopefully one day I can ride without too many knee issues. Been terrible 2+ years. Lost nearly 50% of knee flex making it kinda hard to pedal. Maybe it’s too late for me. Sucks
I'm confused. You start by saying you did a 15 minute endurance workout, but then you show your heartrate increasing over a ~30 minute time period. What did you actually do?
the whole workout wasn't 15 minutes, just a single 15 minute / 250w interval within that workout (after warmup for consistency). kind of depends on the day but in the base period it's zone 2-3 for like 10 hours per week
Does the base training you prescribe work well with beginners? I have only been cycling for 6 months. I am a heavy cyclist with an FTP of only 165. Do you think it would be wise following your prescribed cycling workout plan ?
Jeff there's a little bit of confusion between you saying you only did "15 mins zone 2 every Wednesday" and then you show your training plan and it's 7 days a week, 14+ hours. Did you really only ride for just 15 mins once a week?
Great info Jeff. You have to take in account these two factors. 1) You're somewhat genetically gifted. Most people watching this would take longer. 2) You have excellent muscle and CNS memory which makes your ability to bounce back atypical. Your principles are spot on but I guess my point is that results will vary.
Hey I'm curious if you are doing the endurance rides by heart rate or power. Because I find if I'm doing endurance power I lean into the tempo heart rate sometimes.
Things I realize when I watch videos were I start my trainings with high intensity and little endurance but it literally should have been base miles now I'm on race season and doing the same mistake idont know what to do
Was really confused by the video. Seems like you are saying 15min workout every 2 weeks to fix the decoupling, and then you can start the base phase. The comments in here cleared that up.
Jeff I’m a runner and I love how similar the training is to cycling. I track my heart rate and do 2 hard days, 3 easy runs, and one long run in my week of training. I don’t get over 5 hours of running in but even if I did it’s a lot harder on the knees.
It’s easy to get back fitness but much harder to surpass once you get it back. Great to see Jeff back on the bike. One thing a coach told me the fitter you get the more you have to do to get better. These workouts are good for crit racers and maybe even short races but not good for long racers. I’ll do like 5 hour endurance with the last hour being low zone 3. I’ll do 3x45 tempo 80 to 88%ftp if I’m really feeling good I’ll do 4x45 tempo. I’ll do 4x25 sweet spot. 2x20 threshold or 45min solid threshold to really push the body. One more I’ll do is 4x5 vo2 max or 5x8 min 105% ftp
I completely agree - Jeff's plan is a solid one - for a crit racer. If you train for longer rides, the plan needs to be different, and frankly there's no escaping the need for more volume.
All these workouts sound like pure agony for me - gotta try them :D
@@kilianbader9786 anything below 94% of threshold you can probably do twice a week anything above you can do once a week.
Thanks for the information you provided on your channel. I'm new to cycling and I'm enjoying it.
This is extremely useful to me Jeff, thank you! Just recovered from covid and while it's nowhere as bad as your injury, it did put me back quite a bit in fitness. Working to get it back now with a base period and I had exactly the same question on my mind as the one you answered. How long of a base is needed?
Wish you the best on complete recovery and your way back to the tippy top!
Hi Jeff, I've just suffered a heart attack 2 weeks ago, so will be out until early June minimum. This is useful for me to know when I finally get back on the bike - appreciate it.
My winter training program this year was nearly identical to what you describe here. 6 days/week, 9.0 hours/week:
M- 90min zone 3
T- 90min zone 4
W- 90min zone 3
Th-off
F- 90min zone 3
S- 60min zone 5
Su- 120min zone 2
I'm posting the highest fitness and FTP I've ever had. There is more and more science backing the training effects of low zone work.
Great post on a stellar channel!
hi Derek. When you write 90 min zone 4 - does it mean you are constantly during all 90 min in zone 4?
So much good info in a 5min video. Thanks for not dragging it out
Your channel has been an inspiration. Hope you have recovered well and are stronger than before :)
Great Job Jeff! Nice to hear some good news!
Thanks!
So good to see you back, Jeff
Before people say, "I'm gonna train like Jeff so I can be fast like Jeff":
Every body has a different background of experience leading up to this point in time. Have you been regularly pushing your cardiovascular fitness for the past 20 years? Or have you picked up the sport in the past couple of years, maybe you're in your 30's or 40's? Then yeah, DO NOT mimic this training plan. You will get burnt TF out. Notice that in the build phase there isn't even a full rest day. If someone even remotely new to cycling tries to copy that pattern, they'll be throwing their bike up for sale in 6 weeks, guaranteed.
And while it's awesome that Jeff put up his "build phase" week up on screen as an example, again, I cannot stress enough how much that is personal and should not be copy/pasted into your life. You cannot ignore what most of this video was about, and doesn't have a cool accompanying graphic, which is building a solid base of aerobic fitness.
Yes.
Im impressed how you get back so fast. Just broke my collar bone and I'm thinking to quit racing 😥
Hey Jeff, thank you for this one. I had a big crash on a downhill in mid-March and I’ve been trying to get back into the form I was in before. I’m 17, so I was just coming off of my senior basketball season when I started training seriously on the bike, and this showed me that I’ve been trying to rush back into it too much, which I think comes from my fear of losing my spot/fitness. Really love your videos, and looking forward to all the future ones.
I do really like that video ... no jadajadajda minutes over minutes. Straight to the point.
I have been doing structured training (using plans from strava, very easy to get into that topic like this) myself several years back and I think if you once did a real structured plan, than you will already know that easy/hard/easy/hard etc. works and it's really the basic for EVERY freaking training plan. The major key is the ability to fit this into YOUR life and build up YOUR own routine. As well as keep following it.
Maybe some other aspect you did not mention is the one whole week kind of easy after doing some 3 weeks major block like this. Not sure how much of importance that really, I think for the usual amateur weekend warrior do not really need this, but before an important race or event this might really bring something. Just writing without experience here. ;) But this point would cause the video to be longer AND I freaking ENJOYED the shortness of this video the MOST!
One other thing the the endurance / base thing. Never really considered only doing that when getting back from an injury as well as your +2weeks sounds like a legit plan (which i hope wont need to follow very soon).
Thanks to Covid (no commuting anymore, home office) and increasing inability to plan and organize some bike rides, well and also the less motivation to get onto the bike (I mean what for I need to get up at 5 doing a ride in the morning when having no goal what so ever) and keep some kind of fitness let me gain a lot weight (for my circumstances). So much that I am not feeling to well with myself.
Trying to get back, kind of. Not sure if structured training is something I do need now. I am trying to hold 5hours per week at least on the bike, for now. Signed up for some 200km gravel event (3 weeks left). Problem is that I still really struggle to find those longer endurance rides. I am able to get out and jump onto the bike for one hour or just a bit more and of course I am never riding endurance than.... :) . 2hours I do not remember when I have done that on my own. I was able to do one group ride so far (which was more than 2hours :D).
In regards to the gravel event I do really need to push my game here. Sorry for bothering. ;)
Kind regards,
PS: I really enjoy your simple and short videos! keep them coming.
Epic, I just broke my tibia and I've got another 6 weeks off the bike, total 8 weeks. But thanks for the motivation to believe in the process on the way back!
What I do is I couple the intervals with Z2 rides right after instead of doing them the next day and would do 60min of Z1 the next day. I find that this way gives me better recovery, to hit those numbers on interval days as well as more fundays.
One of the best most concise training summary videos I have seen, thanks!
Typical Zwift training plan:
Monday: Zwift race
Tuesday: Zwift race
Wednesday: Zwift race
Thursday: Zwift race
Friday: Zwift race
Saturday: hard ride outside
Sunday: harder ride outside
Why am I not improving?!!?!??
because you're fckng Legend!
You joke but I'm looking at Zwift's TT Tune Up plan and they actually want you to do HIIT six days a week for 9 weeks. Zwift training plans are mindnumbingly bad.
No recovery, sounds like at least 5 hard race days. Tone it down, rest, recovery easy "play" rides. Pay attention to your body & learn strengths & weaknesses.
This just what I needed. I broke my hip in Feb. Two months off the bike. I'm now trying to get back to where I was.
Good to hear sir. To more happy miles. Digging out myself. -U10
Thank you Jeff for sharing the details of your approach!!
Glad to hear you're back on track, bro.
So glad to see this, Jeff. I was looking forward to this comeback. Quick question regarding the ramp test - being a sprinter do you find that the ramp test slightly over estimates what you can do for your hour power given it's a shorter effort?
Seems appropriate, the corresponding TR 'breakthrough' workouts are barely achievable (sometimes not)
@@HarryTzianakisTheGodOfSpeed you overtrained a guy with an unhealthy skeleton. 😅😅😅😅 Who repeatedly breaks himself. This is too funny. This is an insane cult. I'm so glad I don't race anymore. Harry, you ever train a guy with a self-taught 440 20min wattage? This is no different than an emo cult where kids cut themselves with razors.
great to see you back Jeff. Love it. Polar training is what i've been doing for the last two off seasons (currently doing my best 20, 5 and 1 min numbers too) but I find with zwift, the easy days can get a bit blurry. Not easy enough to recover, not hard enough for gains. I need to work more on making it easy Z2
z2 maintenance needs to happen throughout the whole season, or else you'll burn out real fast
@@NorCalCycling definitely. group rides are easier to have that balance - sit in more etc.
Hi, I don't cycle but I loved how much knowledge you have. I will try to apply some of your principles to my sport. Thanks for sharing.
Broke my neck, going to need at least 3 months off the bike.. but so grateful that it's even an option.
Great stuff Jeff - so simple no one should get this wrong!
Nice yo see you back:)
Maybe it's the long rest. 🤔
Great to see you back riding.
Thanks for sharing! It's always interesting to see different people's build training routines.
As someone sat watching this with a broken knee, this couldn’t come at a better time! Any additional tips, since I’ll have a massive imbalance in L/R leg strength?
I've always heard that weight training sessions, doing reps separately for each leg is best for imbalance.
Having come back from a car crash( broken tibia) to my best fitness yet, I would recommend single and double leg plyometrics. Ex. (Speed skating dryland)
@@viggomoore8548 why isn't this guy training his skeleton, but he wants big ftp? He's afraid of cross training.
Hi Sam, I broke my left femur 9 months ago, because of the surgery I lost almost all my strength on the left side. Recover well is the most important (I know, it is boring), but take it easy in the beginning. The balance will come back and the power as well :) my recommendation is a very solid base and a lot of discipline :) good luck
@@viggomoore8548 Just broke my ankle from a car crash, this is very useful
Glad that you're back on the mend, enjoying riding and posting really impressive numbers. Happy days 🙌
Sorry to hear about your crash. what was your injury? I recently had a crash and had a shoulder surgery, trying to get back in shape indoor. Would like to hear from your recovery. Thanks
Glad to see you back on from Jeff! Looking forward to more race videos this year!
thank you! i'll be back at it for the summer crits
thanks jeff great advice but for amature cyclist i do mostly 80 percent zone 2 for 6 weeks than when i fianlly go do hard cliumb or hill repeats i much better at climbing at lower hear rate and dont huff and puff on a long climb.
Copy cat.... I have dropped some of the easy rides for complete rest days now I'm older but ya this is what I do and it works every time, I'm out with an elbow fracture atm. Great that you're back man love the channel
How would you advise to train under the the following circumstances:
- 2x per week Full Body strength training
- usually doing a 5h hike on the weekend or a group ride, if feels good, both
- so time for 2 training rides per week after work. What should they look like?
Awesome to see you're back, can't wait to see you winning some races! just one question: why, as a sprinter, you are not doing any sprint specific work?
That crash looked pretty brutal, you're a beast for coming back like nothing happened
A big gap and then working out actually works. I am no professional but I’m doing calisthenics For few months. I also ride bicycle. Actually a pretty good rider If I say. After a crash I took a week off. And then again started working out and bam! There was a huge improvement than before. The workout became really efficient. The result I was getting from same workout is like 30%. More than before
Always enjoy your videos!
Jeff I also have taken rest for 1 month due to examination now I back to my bike day 1 I have seriously neck pain and saddle soreness day 2 neck pain deceased but still saddle soreness on this evening I again go for a ride and improve from saddle sorness
Video on post-workout routine? Stretching/cooldown, nutrition, sleep etc
I don't stretch or cooldown. Eat a lot of carbohydrate rich wholesome food, and sleep as much as you can.
Hi! Could you please elaborate more on the base phase? Was it only 15 mins per week every Wednesday? Sounds like a very low volume. I also have a high heart rate while recovering after the crash (5weeks off) and I wonder what is the most effective way to regain old fitness. Thanks!
The base period is pretty much exclusively zone 2-3 for about 10 hours per week. Ease into it if you haven't been riding for a long time, starting with just a few hours per week.
@@NorCalCycling is 8hrs per week is enough?
@@NorCalCycling Is zone 2 based on power and defined by your pre-crash FTP or do you retest and lower it before retraining aerobic base?
@@ethanseaman6975 I came here to ask this exact question.
Very useful video - thank you Jeff! I have a question: do you do any fitness training off the bike/ trainer (like gym, running, etc) - or is all your training exclusively on the bike? Also - can you post your training schedule for the first 8 weeks after injury? Im trying to recover after injury myself. thanks!
This dude trains so light so he saves all his energy to drop his friend on the Saturday "fun" ride 🤣
Great improvement Jeff. And can not wait to see you racing again.
I would like to ask one question. Was there any change to your resting heart with no training?. Thank you
GREAT information..... will be trying the easy, hard pattern, thanks for sharing!
Glad you're getting better bro. My weekly RUclips feed is not the same without your Alviso races. How can I send you a vid to critique? Its on my channel, but I'm assuming I need to send in a diff format.
Get well soon brother ❤️from.. Ph
Thanks for the video, very interesting but could you expand a little on your 8 week base training? how many hours at what intensity? you mentioned a 15 min interval and 250 watts to measure your decoupling how often did you do that ? thanks in advance
The base period is pretty much exclusively zone 2-3 for about 10 hours per week (or more if you can). The whole workout isn't 15 minutes, just a single 15 minute / 250w interval within that workout (after warmup for consistency).
@@NorCalCycling thanks for replying its a nice and concise program I liked the explanation alot
Nice comback. Keep up the excellent work!
This is largely how I structure my training, including a race or practice race supplementing what would otherwise be high intensity intervals
Welcome back 👍
You make it look so easy.
But seriously, thanks for the education.
352 watt FTP? That's freaking awesome. Maybe I'm resting too much or something I dunno. I've been averaging about 10 hours a week. This was a great vid thanks for sharing.
Thanks jeff, I needed this video
Good to see you back on track jeff
Just want to ask during tour build phase what ftp did you use is it from the pre-crash ftp or you did a post-crash ftp test to use in z2 training?
Hope you see this comment and try to answer it..i am confused
Awesome video and glad you’ve come back stronger than ever! I assume in your build phase each week gets progressively harder? If so how do you know how much to increase and when? Thanks!
I've been doing this for a while, so i rely on feel these days. Also, I'll ramp things up in the weeks leading into a block of important races.
Glad to see you're back at it. I'm getting back into shape and have been reading about decoupling, is 15 minutes at zone 2 enough time to get an insight into whether we are coupled or not?
I see that glorious TrainerRoad AI FTP detection. Great work getting back!
Your training looks very similar to mine, but I am a triathlete, so I run and swim for about 5-6 hours a week also.
Curious your thoughts on back to back hard days? This is popular in running - allows you to get two workouts before the fatigue sets in.
Congrats, Jeff! For an amateur (who is not in the best shape lol) trying to break into racing, is there any specific program/software you recommend to learn structured workouts and get some gains?
Thanks!
Me too, same question!
You need to learn to crash. And ride in a group. Your best bet, is one mtb ride weekly, and one group ride weekly. Plus other bicye training or cross training . When you are comfortable with that, just ask group riders, and they'll be happy to expand on that. Search for local group rides. Ask in shops.
Trainerroad is great! consistency and structure will do wonders for your fitness
@@NorCalCycling thank you sir!
Hi, thanks for the very useful video! Are you doing this on TR or Zwift?
Im a simple man... I see Jeff put up a video and I click
Not a cyclist but NorCal cycling videos are great!!
Also, quick question, what does he mean by zone 2, is that a specific range for heart rate?
These are power zones based on FTP test. Cheers!
Zone 2 is something between 55% and 75% of your functional threshold power (FTP). This is where your aerobic endurance is built. This would be something between 70% and 80% of your maximum heart rate.
New shoes
Can’t wait for the review about these ares
not for me, i'm back on the bonts
Hi Jeff
What is this program that tracks your power, heart and all that great data? It looks really simple and would like to use it for my workouts
Hey Jeff, great to see u getting so fit & healthy again. One question: Does Strentgh Training (e.g. squats / deadlifts) is also part of your training or just in the winter season? How did you improve your sprint capacity so well? Best regards from Germany
i've never done weight training, but have friends/teammates who swear by it so i'll likely give it a shot next off season. also i'm getting old lol
@@NorCalCycling You should do a collaboration with @Dylan Johnson and see what kind of gains you get from strength training. Science says it works.
@@NorCalCycling :D thank you for your answer. Yeah you re right probably just trying is the way to go :)
Delighted to see this.
Good day base in the video Saturday is 4 hours ride what zone or effort to you do
Alright so I think you incorporate the training into your commute since I remember that from an older video, do you ride 45 min to and 45min back on Monday for example or do you do your 90min of training in one ride?
Just a query. I thought you were all about Trainer Road etc? Your example week of training looks literally perfect. I could have sworn you did not believe in old school base endurance training? Am I getting that wrong, has something changed?
Trainerroad do suggest that you mix the higher intensity with z2/recovery rides, everyone dumped on TR for not subscribing to polarisation but on the low and mid programs although thwy don't actually program z2 specifically they do recommend it.....in reality very few people should be on the TR high volume
Every other Wednesday? So endurance training only once per 2 weeks?
Coming back to cycling after 2.5yrs. I’m a whale. Messed up knee. I couldn’t ride for 5 miles. Have to rest 1-2 days after a 20-25 mile ride now. So maybe I’m beating my knee too much if I have to rest that long. Guess I need to tone back down at aerobic pace and hopefully one day I can ride without too many knee issues. Been terrible 2+ years. Lost nearly 50% of knee flex making it kinda hard to pedal. Maybe it’s too late for me. Sucks
thanks i needed this
What crits are you targeting this summer?
I'm confused. You start by saying you did a 15 minute endurance workout, but then you show your heartrate increasing over a ~30 minute time period. What did you actually do?
the whole workout wasn't 15 minutes, just a single 15 minute / 250w interval within that workout (after warmup for consistency). kind of depends on the day but in the base period it's zone 2-3 for like 10 hours per week
Does the base training you prescribe work well with beginners? I have only been cycling for 6 months. I am a heavy cyclist with an FTP of only 165. Do you think it would be wise following your prescribed cycling workout plan ?
Backwards hat guy is fuming at your pyramidal training cycle
What's your LT1/VT1? Your heart rate seems high on endurance rides
can we see your new bike?
I have learn this same system a year ago, wish I learn it 10 years ago when I punish myself everyday...
Hey Jeff, do you do any weight training? If so, am I right to assume you fit that in on lower intensity days?
What does 250w represent for you? Like, why did you choose that wattage? Some % of FTP?
Dooooooooode! That crash looked gnarly!
15 min at high z2 until HR is really stable at a low number
thanks for sharing,that is helpful.
Jeff there's a little bit of confusion between you saying you only did "15 mins zone 2 every Wednesday" and then you show your training plan and it's 7 days a week, 14+ hours. Did you really only ride for just 15 mins once a week?
Great info Jeff. You have to take in account these two factors. 1) You're somewhat genetically gifted. Most people watching this would take longer. 2) You have excellent muscle and CNS memory which makes your ability to bounce back atypical. Your principles are spot on but I guess my point is that results will vary.
Great video... thanks hey bro, what can you do if leave the bike for 4 weeks, how can keep the fitnees without the bike? running?
Hey I'm curious if you are doing the endurance rides by heart rate or power. Because I find if I'm doing endurance power I lean into the tempo heart rate sometimes.
try to use 60 to 70% of your power range effectively staying in the low end of your z2 and built the base.
Things I realize when I watch videos were I start my trainings with high intensity and little endurance but it literally should have been base miles now I'm on race season and doing the same mistake idont know what to do
Gees i crashed before you and I'm still not back to form.
When you say zone 2 are you referring to z2 heart rate or z2 power output ?
I just had 5 weeks off bike after pulling somthing with my knee, rides fine pretty much everytime I try to sprint... Doesn't feel good
How do you use progressive overload during that 4 weeks of build ?
Was really confused by the video. Seems like you are saying 15min workout every 2 weeks to fix the decoupling, and then you can start the base phase. The comments in here cleared that up.
Is 4 hours of zone 2 every other day too much?
Only 6 Days to buy a pair of Rapha Bibs and boom: fit again!