My mother was a 100m record holder in my country and i always had a strong sprint ability. Always felt the short ftp tests gave me zones that was way too hard. Then decided to buy a lactate device. That was a eyeopener. My ftp was around 315 ramp test but my MLSS was 270. Guess i was just very good at this short tests. I did horrible training for years so this is a important subject
Wow! Your mother is a gifted lady and clearly you benefited from her fast twitch muscle fibres, Pal 💪💯. And for sure - even I find that on a ramp test my FTP is heavily overstated because too much emphasis is placed into the anaerobic engine . I find this kind of science really interesting - and definitely the lab work helps me be mindful of the energy systems I want to be using and the power I’m able to ride at to do so 💯👍
The typical lactate step test content out there covers the first test only. The 2nd carve where you flushed out steady state is excellent, appreciate sharing this method of refinement.
Thanks ever so much 🙏 - I’ve loved learning from Adam, and really pleased that you enjoyed him taking us much deeper into a subject that is fascinating, and can help us maximise our potential . I’ll be doing more with Adam soon
After watching several of your videos Phil, decided to subscribe. You put a ton of work into this channel and I love the fact that you reply to every single comment. it's quite extraordinary really! I've been riding seriously for about 1.5 years and I am entirely hooked. Riding my first Grand Fond in the Badlands in Alberta in June and I'm stoked. Keep diversifying the content and please keep em' coming. Thanks!
Thanks ever so much for your very kind support, Evan 🙏. I too only started cycling about 3.5 years ago - and as you can see I too am hooked . It’s a pleasure to make these videos - to share my own experiences on training and also the little adventures possible on the bikes. I personally thin that the Sportives and Gran Fondos are the best way for most of us to explore - because the routes selected by the organisers are usually really well thought through - in terms of the terrain, scenery and roads👌. Best of luck with the Badlands Gran Fondo - will be an incredible experience 💯
This may be the most civilised interesting cycling channel on RUclips. Thank you for the time and effort. Out of nothing but curiosity, do you have a medical background? How did you access this very credible resource?
Thanks ever so much for your very kind support, Shannon 🙏 I don’t have a medical background, but do enjoy getting into the detail of a subject, and find the nutrition, training and health aspects of cycling ever more intriguing as I’ve gained experience. A friend of mine introduced me to Adam - who is completing his PhD at Oxford 👍
@@BikeRacingWithoutMercy I've mentioned this video to a few friends... I've always been a bit suspicious about the Zwift ramp test for FTP and FTP as a measure. For example, my friend is WAY stronger than me but I have a 20 watt better FTP.... Looking forward to the next installment!
Thanks ever so much HB 🙏 - and super pleased you enjoyed this one - Adam made it very easy to understand the different energy systems and when they come into play 💯. Yep it’s a slow process, but love making the videos, so plenty more to come 👍
Very good video. Data will help you with the longer rodes like the 312. Probably the best channels providing real insights into becoming a better cyclist. Thanks for all the work required to produce the videos.
That’s super kind of you to say so, ccamire 🙏 - filming and editing this has certainly helped me much better understand how to target my training and measure my effort. I’ve a few big rides coming up - to experiment more with these concepts and the fuelling. Plus have a little comparison to demonstrate the issue with the results from the 20min FTP test for me next week 👍
I love this kind of content Phill, I rewatch your video with Piglet and Dr Dave on occasion to remind myself of the physiological principles covered and better understand training, and I think this will join that as where education meets entertainment! Not easy to make a clear well communicated video on this stuff, really great.
Thanks ever so much Nick 🙏 - and Dr Dave introduced me to Adam, because his schedule was too busy. And Adam made it super easy to understand the physiological differences, and it provides a lot of food for consideration regarding setting the intervals and power to train the correct physiological adaptation💯👍
Ha ha Italian coffee and biscotti, Pete 💯😁- the secret ingredient to enjoying life ! Thanks ever so much - it’s nice to have a little progress in the fitness 👍
@@BikeRacingWithoutMercy Chapeau on the increase Phil.. could I ask how many calories do you consume daily on training days and non training days ? do you look at macro splits etc or just totals or don't worry about it to much ? Cheers Pete
Absolutely amazing info Phil. Your going from strength to strength. 9k subscriber's well done I remember when you had about 300 odd. Keep up the great work and entertaining vlogs. 👏
Cheers Dean! And indeed it’s been quite a journey - and very much appreciate your support from the start 💯 Super pleased you enjoyed this -and alongside the other lab test, it’s been super helpful for me to understand how to target training zones for different physiological adaptions hope you get some benefits from this too 👍
@@BikeRacingWithoutMercy definitely does help as this info has always eluded me as it goes over head sometimes as there is so much metrics and info to work with. Still training for the UCI world championships qualifying stages for this year and next in Glasgow. Still using your weight lifting techniques from way back. Cheers Phil.
Cheers Gaz 🙏 - and no question, you have to go to the hurt locker in order to get the good data 🥵 - but loved the insight Adam was able to provide, he made it very easy to digest 💯 Unfortunately no tea or medals…. only a protein bar in the car on the drive home …. School boy error 🤣
Very interesting video Phill, thanks for taking us along. Really good to listen to someone who absolutely knows his subject matter inside out. Also good to see you giving it the Top Gun look in the mask 😉 😆
I wanted to be a fighter pilot when I was younger, Tony 💯 (I had a scholarship with the RAF - but we all got binned in defence cuts 😩) ! Adam was incredible - made a complex subject very easy to comprehend, and provided a lot of food for thought in my own training.
Happy Sunday, Atakan the Great 💯 👍Hope you had a good weekend and training this weekend 💯 Was great to see you in the live stream on Sat - stay healthy 💪
Loved that, super interesting and I look forward to the next one! How would you say the testing results match to how you feel on the bike, in terms of the match up of the measured physiological metrics and the Relative Perceived Exertion as such? From what we see of your riding it's cool to see how the lab results 'back up' the super strong endurance engine, alongside that strong higher power efforts you have on the climbs. Does any of the testing give an idea of repeatability, as we see you having a strong ability to repeat those far above VT2 efforts on the climbs in a number of your videos, would the high LT1 play a role in you being able to recover well between climbs without having to pedal too softly to perform the repeated efforts?
Thanks ever so much Tommy 🙏 - Adam made this extremely easy to digest didn’t he 💯. The perceived physical exertion in the lab felt similar to outdoors or the WattBike, and to your point I’d felt the endurance power coming up nicely in Tenerife where I was very comfortable for repeatable long efforts in the 220-240W range. The anaerobic threshold is the key metric for me from this test, because above it we are tapping into our limited anaerobic energy reserves and have a limited time to sustain the effort above this threshold. The amount of time will be dictated by the level of intensity above the anaerobic threshold. But Adam was saying that by dropping back below the anaerobic threshold it gives the body a chance to clear out the metabolic waste and reset the energy systems, in order to go again. And for repeatable efforts above this threshold this is where training and nutrition come in - because a fitter athlete will have better ability to recover, and at the same time a well fuelled athlete will be giving the body the carbs it needs to replenish the anaerobic system (glycogen stores etc). But he also said that with fatigue, you’ll find this does gradually dissipate 👍
Very interesting, Phill. Thanks again for a excellent informative video. This year, I am doing short, hard training using Xert via Zwift and seen improvement from the off, so will look to what they offer for VT2 etc. Oh and if Mr Average is as fit as you, sign us all up!
Thanks ever so much Chris 🙏 Some other people have recommended Xert - because it helps you think and practice to recover from the efforts above your anaerobic threshold. So I really appreciate your recommendation - so I’ll look into it - sounds excellent 💯
Hey, Phill! thanks for the very informative video! Additionally, I have met you on SBGF2022, we finished close, by a few minutes! The experiment is very interesting, I have some plans to do the same for myself (VO2max already done), but my main question, maybe you have already disucssed this with Oxford scientist - is, how to get your body used to Lactate Acid, e.g. how to make, in this case your body, to withstand and brake the Lactate Acid more rapidly and recude the Lactate value from 8.1 @ 275 W to, let's say 5mmol @ 275 W ? Keeping i mind, that your body and muscular mass stays the same. Thanks and looking forward for more "lab experiments". Actually, I would not mind to join you in these lab experiments!
Hi Simas - my pleasure - and thanks ever so much 🙏. And wasn’t the Gran Fondo Strade Bianche incredible 🤩 - and absolute privilege to ride it 💯. It’s a great question you ask - and I’m not 100% sure. I have always kept with the strength training, and this helps build mitochondria and muscle size, and helps the body deal with the production of energy inside the muscle . So could create a higher aerobic threshold - the point at which lactate is no longer cleared inside the muscle and starts to increase in the blood. I also think that more muscle helps with anaerobic energy production. And additionally I tend to train VO2 Max once or twice per week (with 60-180sec efforts at the higher end of the VO2 Max curve - 350W for me), which helps the body get better at coping with a super intense workload. I also am aware that I have a high tolerance for lactate stopping with a peak reading c17mml - which may be indicative of the consistent strength and VO2 Max training. I also like Tempo with hard 60-90sec VO2 max surges - which help the body get used to clearing lactate at a good lower zone 3 / upper zone 2 workload. Hope this helps 🤞
Great video! I want to hear more about the Zwift points you touched on. Could you craft a video covering those and more? How we can best utilize those tools even with their flaws. Cheers from Texas!
Thanks ever so much Ishtacka - super kind of you 🙏 . And in answer to your question, yes, I have filmed a follow on video to explore exactly this - to compare this lab test with my 20min FTP👍
Cheers Tim🙏 - was great to see you on the Newbury Velo race today - until your bike broke 😩. And much appreciated - slowly slowly the channel is growing 🤞
Very useful numbers, phil. I'm always banging on to my mates about the true meaning of threshold being contrary to 20min and ramp, which often inflate the figure. For ftp to be accurate, one should be able to sit at ftp on a "long" climb at the end of a "long" ride.
Cheers Paul 🙏 - its been a learning experience for me, and 100% I agree, its a physiological threshold, and not a max number off the 20min test for most. I’m doing a comparison with the Zwift 20min test for next week - and Adam provides some tips as to how to sense check our number without access to a lab 👍
Nice to see you as a lab rat and watch an expert poke around. Great technical info without the bumpf. Loved the info on lactate being shunted to other organs for processing when leg muscles maxed out. I wonder, which organs do the processing, does it include other muscles? Thanks for inviting us along:)
My pleasure to serve as a lab rat, JJ 💯 - and thanks ever so much for your very kind comments🙏! Adam was incredible - made a complex subject super easy to understand 👌 I guess the liver is quite involved - because it stores a lot of glycogen, and I think Adam alluded to this on the day. But not sure which others
Thanks ever so much Pierre-Alain 🙏 - Adam is one of those experts that make things so much easier to understand 👌. From this and my previous test, I think I am blessed with a good VO2 Max engine, but am learning to build my aerobic one 👍
Amazing video giving an insight in some numbers a lot of us have no insight on. I've always wanted to do a test like this someday and might do one later this year. I know my Blood Lactate when running, but that is basically it PS: Can we all have a conversation with these masks on, you had me laughing at 16:35
Thanks ever so much Ian 🙏 - and my pleasure to make this. Adam really made it very easy to understand the different physiological concepts at play and the key inflexion points where different energy systems come into action. Next week I compare my standard FTP test, and Adam also provides a few more tips in order to assess where our anaerobic threshold lies without the lactate tests. But for sure - when the time is right, I think this is a really valuable investment in time and money - because it takes a bit more of the guess work out of setting power zones to train in or climb in 💯
@@Esports_racing thanks ever so much Chris 🙏 And so pleased it lived up to my billing 😅 - I found that previous lab test really helpful in terms of my power discipline on the longer climbs outdoors, and this video reaffirms that, but has also helped me understand whats going on physiologically, and the fine line between being at or just below the anaerobic threshold and the ramifications of going even just 10W above it 💯👍
Really good video very complicated but you have done a very good job of simplifying things 👏 Ftp I suppose cannot be a one size fits all people equally I am rubbish at an ftp tests I have given up worrying about it. I did a ramp test on trainer road trial once, but once the trial ended I had a go on zwift and the first two rides I did it set me a new ftp 30 Watts higher 😂
I really appreciate you saying that Tom & Rachelles 1st Dance 🙏 - we had about 90mins of material, so was quite a job to distil down and keep the key messages crisp. Next weeks video elaborates on the FTP test, and why the threshold calculated will be good for some individuals and misleading for others. Getting an understanding as to how the body actually works has been really intriguing for me - but also an eye opener . 💯
Thats beyond generous of you Calum 💯😊 - its a pleasure to film and edit these videos, and your encouragement is really motivating! Hope you and the family enjoyed the skiing 👌
glorious science and so well explained phil. what i find so interesting is how short the window is between 229w and boiling point at 275w. in reality for normal folks this is a fine line. so do you focus on pushing up the VT1 closer to VT2 or can you lift both?
Cheers Ian 🙏 - was good to chat on the stream on Saturday 👌 Agreed, the fine line between all day endurance and threshold provides food for thought - but even more so for me the super fine line c10W between threshold and then pushing on into your anaerobic system - where your are basically on limited energy reserves before you have to drop back below . Plus as you’ll see next vid - the likelihood of a traditional FTP test overstating our anaerobic threshold. For the events I’m focusing on I’m super keen to lift the VT1 more - but likely this will also help the VT2 🤞
Great test and video. I'm fascinated at moving my vt1 as well. I'm an Ironman triathlete and been seeing so many different training methods but what did you find as the best way to move up your vt1? Training a lot around that level? So did you do loads (4-6 hours per week) of intervals at 200-230w? Thanks again!
61 vo2 max number for your age is super strong Phil 💪 do you know how does that compare to the vo2 max algorithm from your head unit? Not sure if wahoo does it, but garmin has some (much debated/debunked) algorithm for it…
Cheers Chris 🙏 - that’s really good to hear 💯 I use the wahoo bolt - which doesn’t have that function. But not sure how it would calculate that without measuring the gas exhaled.
knowing the real values of vt1 or vt2 is a huge advantage over the other fellows grinding away indoors. and as a.t. is more trainable than vo2, workouts like over-unders (over-producing and clearing lactate) are more beneficial than things like the gorby. this is the problem with polarised training: it eschews time at/below/or just above threshold. were you given a fatmax value? only criticism: when you introduced isherwood you didn't cut to film of 'brains' from "the thunderbirds".
Cheers FFF 🙏 - and agreed! I’d been using the VT1 and VT2 power thresholds from my previous lab test in August 2021 - to good effect on the longer climbs outside. And in Tenerife had felt that in particular my LT1 had improved. But incredible to understand exactly what these thresholds mean and the differences in energy systems at play - and also the very fine line between being at or near VT2 and then blowing over and eating into your anaerobic reserves 👍 Brains indeed 🧠 - loved the Thunderbirds 💯
@@BikeRacingWithoutMercy interestingly the lactate measured at the finger or ear is bloodstream lactate. this is not the lactate concentration in the working muscles which, presumably, is higher.
I would be extremely interested to hear the views on Zwift FTP tests in comparison to this more rigorous testing procedure. I would imagine the vast majority of serious recreational cyclists do not have access to (or can be bothered with) this level of testing and have to rely on 20 minute or ramp tests to base their training zones on.
Hi Ashley - and this is indeed something I’m editing up right now. Should be ready for Sunday - plus some tips from Adam as to how to sense check your FTP number without a lab! 👍
It’s a balcony and a basement, Hambini 🤣 - very addictive this cycling. And very expensive ! Just watched your review of the Dura Ace…😳 If I had even a modicum of your engineering expertise, I’d build one up for Jayne !
Most people do FTP test wrong an FTP test is meant to be the power you can produce for an hour, with out dropping dead at the end not giving it all the power that you have for 20mins or an hour and coming to a stop. It is sustainable power for that time period. If you do a ramp test or 20min and put all the effort you can into it you will probably get a higher FTP than you really have. Which will mean your zones will be wrong for training eg set to high and progress will not be good. This Video was interesting to see👍 All you have to do is an hour 265 wts now to see if it feels that you can sustain it without dying so to speak 😉
Cheers Barry 🙏 - thats much appreciated. And agreed its a physiological threshold as opposed to the max number from a 20min test. Oddly enough this weekend I was in a flat Zwift Race - fast but not too many surges, and averaged 273W for 58.5mins - in line with my most recent hour of power in Jan (see recent video) . 👍typically this is what
Cheers Ben 🙏 I too had always understood the FTP threshold to be more about a power duration than an attempt to find a physiological inflexion point. It is a game changer to learn this 💯
What training would you recommend for someone starting over again on Zwift? Fwiw the ramp test was bs for me, gave me much too high a ftp. Presumably because my strength is in sprinting???
Hi Thelma - I’m very similar to you - eg with the Zwift ramp test, my decent VO2 max engine enables me to go well on the ramp, and ends up overstating my FTP materially ! I’ve been gradually learning to train big blocks at upper zone 2 / very low zone 3 which more or less translates to my Aerobic Threshold. So big blocks of endurance at upper zone 2 should give you a good feel for your endurance power. For my 2 hard training days each week I likes to hit a training that targets my upper end VO2 Max. e.g. 5x3mins or 60:30s. Or alternatively as you’ll see in a previous video (orange thumbnail Build Power & Endurance - title How I Improved My Power & Endurance with a Simple 60min Indoor Cycling Training) I love combining tempo (at upper zone 2 /lower zone 3 with 60sec VO2 max surges . I have a video next weekend to compare the 20min FTP test on Zwift with this test, and some tips from Adam as to how to cross check if your own FTP is overstated 👍
@@BikeRacingWithoutMercy I look forward to that vid, sounds really good and what a lot of us need. I worked out on a fag paper, the Zwift ramp test was 13% out for me vs 20 min ftp. I'll watch your other vid. Thanks for the reply and your vids. 👍🏿🍻🍻🍻🍻
@@ryandean3279 hi Ryan - I spoke to Adam, and he’d be able to test you at Oxford Uni. I am able to connect you - please DM me on Instagram for me to get your contact details 👍
My mother was a 100m record holder in my country and i always had a strong sprint ability. Always felt the short ftp tests gave me zones that was way too hard. Then decided to buy a lactate device. That was a eyeopener. My ftp was around 315 ramp test but my MLSS was 270. Guess i was just very good at this short tests. I did horrible training for years so this is a important subject
Wow! Your mother is a gifted lady and clearly you benefited from her fast twitch muscle fibres, Pal 💪💯. And for sure - even I find that on a ramp test my FTP is heavily overstated because too much emphasis is placed into the anaerobic engine . I find this kind of science really interesting - and definitely the lab work helps me be mindful of the energy systems I want to be using and the power I’m able to ride at to do so 💯👍
Fantastic video and next-level thumbnail to boot. Great work ✌
Massive thanks, Mitch 🙏 - so pleased you enjoyed the video 💯 And the thumbnail is the work of Scott Huish from KOM Hunt.tv - he’s a true artist 👌
The typical lactate step test content out there covers the first test only. The 2nd carve where you flushed out steady state is excellent, appreciate sharing this method of refinement.
Thanks ever so much 🙏 - I’ve loved learning from Adam, and really pleased that you enjoyed him taking us much deeper into a subject that is fascinating, and can help us maximise our potential . I’ll be doing more with Adam soon
After watching several of your videos Phil, decided to subscribe. You put a ton of work into this channel and I love the fact that you reply to every single comment. it's quite extraordinary really! I've been riding seriously for about 1.5 years and I am entirely hooked. Riding my first Grand Fond in the Badlands in Alberta in June and I'm stoked. Keep diversifying the content and please keep em' coming. Thanks!
Thanks ever so much for your very kind support, Evan 🙏. I too only started cycling about 3.5 years ago - and as you can see I too am hooked . It’s a pleasure to make these videos - to share my own experiences on training and also the little adventures possible on the bikes. I personally thin that the Sportives and Gran Fondos are the best way for most of us to explore - because the routes selected by the organisers are usually really well thought through - in terms of the terrain, scenery and roads👌. Best of luck with the Badlands Gran Fondo - will be an incredible experience 💯
This may be the most civilised interesting cycling channel on RUclips. Thank you for the time and effort. Out of nothing but curiosity, do you have a medical background? How did you access this very credible resource?
Thanks ever so much for your very kind support, Shannon 🙏 I don’t have a medical background, but do enjoy getting into the detail of a subject, and find the nutrition, training and health aspects of cycling ever more intriguing as I’ve gained experience. A friend of mine introduced me to Adam - who is completing his PhD at Oxford 👍
@@BikeRacingWithoutMercy I've mentioned this video to a few friends... I've always been a bit suspicious about the Zwift ramp test for FTP and FTP as a measure. For example, my friend is WAY stronger than me but I have a 20 watt better FTP.... Looking forward to the next installment!
Cool content Phil, channel slowly growing, keep it up buddy 👍👌
Thanks ever so much HB 🙏 - and super pleased you enjoyed this one - Adam made it very easy to understand the different energy systems and when they come into play 💯. Yep it’s a slow process, but love making the videos, so plenty more to come 👍
Very good video. Data will help you with the longer rodes like the 312. Probably the best channels providing real insights into becoming a better cyclist. Thanks for all the work required to produce the videos.
That’s super kind of you to say so, ccamire 🙏 - filming and editing this has certainly helped me much better understand how to target my training and measure my effort. I’ve a few big rides coming up - to experiment more with these concepts and the fuelling. Plus have a little comparison to demonstrate the issue with the results from the 20min FTP test for me next week 👍
I love this kind of content Phill, I rewatch your video with Piglet and Dr Dave on occasion to remind myself of the physiological principles covered and better understand training, and I think this will join that as where education meets entertainment! Not easy to make a clear well communicated video on this stuff, really great.
Thanks ever so much Nick 🙏 - and Dr Dave introduced me to Adam, because his schedule was too busy. And Adam made it super easy to understand the physiological differences, and it provides a lot of food for consideration regarding setting the intervals and power to train the correct physiological adaptation💯👍
Awesome result Phil you've done really well to improve that much excellent work :) must have been all the Italian coffee and fresh air :)
Ha ha Italian coffee and biscotti, Pete 💯😁- the secret ingredient to enjoying life ! Thanks ever so much - it’s nice to have a little progress in the fitness 👍
@@BikeRacingWithoutMercy Chapeau on the increase Phil.. could I ask how many calories do you consume daily on training days and non training days ? do you look at macro splits etc or just totals or don't worry about it to much ? Cheers Pete
Absolutely amazing info Phil. Your going from strength to strength. 9k subscriber's well done I remember when you had about 300 odd. Keep up the great work and entertaining vlogs. 👏
Cheers Dean! And indeed it’s been quite a journey - and very much appreciate your support from the start 💯 Super pleased you enjoyed this -and alongside the other lab test, it’s been super helpful for me to understand how to target training zones for different physiological adaptions hope you get some benefits from this too 👍
@@BikeRacingWithoutMercy definitely does help as this info has always eluded me as it goes over head sometimes as there is so much metrics and info to work with. Still training for the UCI world championships qualifying stages for this year and next in Glasgow. Still using your weight lifting techniques from way back. Cheers Phil.
Thanks for sharing another lab frog test Phill, they fascinate and scare me in fairly equal measures… there should be cake and medals awarded!!
Cheers Gaz 🙏 - and no question, you have to go to the hurt locker in order to get the good data 🥵 - but loved the insight Adam was able to provide, he made it very easy to digest 💯 Unfortunately no tea or medals…. only a protein bar in the car on the drive home …. School boy error 🤣
Really intresting watch phil look forward too the next video too!
Thanks ever so much Ross 🙏 - so pleased this was helpful 💯 - just getting the edit sorted out for the comparison 👍
Very interesting video Phill, thanks for taking us along. Really good to listen to someone who absolutely knows his subject matter inside out. Also good to see you giving it the Top Gun look in the mask 😉 😆
I wanted to be a fighter pilot when I was younger, Tony 💯 (I had a scholarship with the RAF - but we all got binned in defence cuts 😩) ! Adam was incredible - made a complex subject very easy to comprehend, and provided a lot of food for thought in my own training.
I wish you healthy training Phil. Without you youtube is so boring now mate. Thank you very much for all your videos. Have fun. Bye.
Happy Sunday, Atakan the Great 💯 👍Hope you had a good weekend and training this weekend 💯 Was great to see you in the live stream on Sat - stay healthy 💪
Loved that, super interesting and I look forward to the next one! How would you say the testing results match to how you feel on the bike, in terms of the match up of the measured physiological metrics and the Relative Perceived Exertion as such? From what we see of your riding it's cool to see how the lab results 'back up' the super strong endurance engine, alongside that strong higher power efforts you have on the climbs. Does any of the testing give an idea of repeatability, as we see you having a strong ability to repeat those far above VT2 efforts on the climbs in a number of your videos, would the high LT1 play a role in you being able to recover well between climbs without having to pedal too softly to perform the repeated efforts?
Thanks ever so much Tommy 🙏 - Adam made this extremely easy to digest didn’t he 💯. The perceived physical exertion in the lab felt similar to outdoors or the WattBike, and to your point I’d felt the endurance power coming up nicely in Tenerife where I was very comfortable for repeatable long efforts in the 220-240W range. The anaerobic threshold is the key metric for me from this test, because above it we are tapping into our limited anaerobic energy reserves and have a limited time to sustain the effort above this threshold. The amount of time will be dictated by the level of intensity above the anaerobic threshold. But Adam was saying that by dropping back below the anaerobic threshold it gives the body a chance to clear out the metabolic waste and reset the energy systems, in order to go again. And for repeatable efforts above this threshold this is where training and nutrition come in - because a fitter athlete will have better ability to recover, and at the same time a well fuelled athlete will be giving the body the carbs it needs to replenish the anaerobic system (glycogen stores etc). But he also said that with fatigue, you’ll find this does gradually dissipate 👍
Very interesting, Phill. Thanks again for a excellent informative video. This year, I am doing short, hard training using Xert via Zwift and seen improvement from the off, so will look to what they offer for VT2 etc. Oh and if Mr Average is as fit as you, sign us all up!
Thanks ever so much Chris 🙏 Some other people have recommended Xert - because it helps you think and practice to recover from the efforts above your anaerobic threshold. So I really appreciate your recommendation - so I’ll look into it - sounds excellent 💯
Hey, Phill! thanks for the very informative video! Additionally, I have met you on SBGF2022, we finished close, by a few minutes!
The experiment is very interesting, I have some plans to do the same for myself (VO2max already done), but my main question, maybe you have already disucssed this with Oxford scientist - is, how to get your body used to Lactate Acid, e.g. how to make, in this case your body, to withstand and brake the Lactate Acid more rapidly and recude the Lactate value from 8.1 @ 275 W to, let's say 5mmol @ 275 W ? Keeping i mind, that your body and muscular mass stays the same. Thanks and looking forward for more "lab experiments". Actually, I would not mind to join you in these lab experiments!
Hi Simas - my pleasure - and thanks ever so much 🙏. And wasn’t the Gran Fondo Strade Bianche incredible 🤩 - and absolute privilege to ride it 💯. It’s a great question you ask - and I’m not 100% sure. I have always kept with the strength training, and this helps build mitochondria and muscle size, and helps the body deal with the production of energy inside the muscle . So could create a higher aerobic threshold - the point at which lactate is no longer cleared inside the muscle and starts to increase in the blood. I also think that more muscle helps with anaerobic energy production. And additionally I tend to train VO2 Max once or twice per week (with 60-180sec efforts at the higher end of the VO2 Max curve - 350W for me), which helps the body get better at coping with a super intense workload. I also am aware that I have a high tolerance for lactate stopping with a peak reading c17mml - which may be indicative of the consistent strength and VO2 Max training. I also like Tempo with hard 60-90sec VO2 max surges - which help the body get used to clearing lactate at a good lower zone 3 / upper zone 2 workload. Hope this helps 🤞
Great video! I want to hear more about the Zwift points you touched on. Could you craft a video covering those and more? How we can best utilize those tools even with their flaws. Cheers from Texas!
Thanks ever so much Ishtacka - super kind of you 🙏 . And in answer to your question, yes, I have filmed a follow on video to explore exactly this - to compare this lab test with my 20min FTP👍
Great video Phill and congrats on the 9k!
Cheers Tim🙏 - was great to see you on the Newbury Velo race today - until your bike broke 😩. And much appreciated - slowly slowly the channel is growing 🤞
Very useful numbers, phil. I'm always banging on to my mates about the true meaning of threshold being contrary to 20min and ramp, which often inflate the figure. For ftp to be accurate, one should be able to sit at ftp on a "long" climb at the end of a "long" ride.
Cheers Paul 🙏 - its been a learning experience for me, and 100% I agree, its a physiological threshold, and not a max number off the 20min test for most. I’m doing a comparison with the Zwift 20min test for next week - and Adam provides some tips as to how to sense check our number without access to a lab 👍
Great video Phil. Like the data and science.
Thanks ever so much, Ethan 🙏 - our pleasure, and super pleased it’s helpful. How’s your training for the 312 going? Will be good to meet up 💯
@@BikeRacingWithoutMercy Very well thanks. Tough Kitchen sink session this morning so I'll be useless for the remainder of the day.
Nice to see you as a lab rat and watch an expert poke around. Great technical info without the bumpf.
Loved the info on lactate being shunted to other organs for processing when leg muscles maxed out. I wonder, which organs do the processing, does it include other muscles?
Thanks for inviting us along:)
My pleasure to serve as a lab rat, JJ 💯 - and thanks ever so much for your very kind comments🙏! Adam was incredible - made a complex subject super easy to understand 👌 I guess the liver is quite involved - because it stores a lot of glycogen, and I think Adam alluded to this on the day. But not sure which others
Phil love that stuff nice 1 - been there it’s painful look forward to seeing developments- hope to see you in Majorca
Thanks ever so much Brian 🙏 - and for sure these tests were super tough 🥵 - especially the VO2 Max ! Amazing ! See you at the 312 💯
An interesting addition to what I've learned from Stephen Seiler
Thanks Ross - thats praise indeed, Sir ! 🙏
Very interesting ! Nice VO2max 👍
Thanks ever so much Pierre-Alain 🙏 - Adam is one of those experts that make things so much easier to understand 👌. From this and my previous test, I think I am blessed with a good VO2 Max engine, but am learning to build my aerobic one 👍
Amazing video giving an insight in some numbers a lot of us have no insight on.
I've always wanted to do a test like this someday and might do one later this year. I know my Blood Lactate when running, but that is basically it
PS: Can we all have a conversation with these masks on, you had me laughing at 16:35
Every bit as interesting as you described Phil. Love the content! 👍 I too have re-watched a the previous lab test a few times too 👍
Thanks ever so much Ian 🙏 - and my pleasure to make this. Adam really made it very easy to understand the different physiological concepts at play and the key inflexion points where different energy systems come into action. Next week I compare my standard FTP test, and Adam also provides a few more tips in order to assess where our anaerobic threshold lies without the lactate tests. But for sure - when the time is right, I think this is a really valuable investment in time and money - because it takes a bit more of the guess work out of setting power zones to train in or climb in 💯
@@Esports_racing thanks ever so much Chris 🙏 And so pleased it lived up to my billing 😅 - I found that previous lab test really helpful in terms of my power discipline on the longer climbs outdoors, and this video reaffirms that, but has also helped me understand whats going on physiologically, and the fine line between being at or just below the anaerobic threshold and the ramifications of going even just 10W above it 💯👍
Thanks Phill, excellent, really interesting.
Pleasure Lee - super pleased you enjoyed this. Adam made is super digestible didn’t he 💯
Really good video very complicated but you have done a very good job of simplifying things 👏 Ftp I suppose cannot be a one size fits all people equally I am rubbish at an ftp tests I have given up worrying about it. I did a ramp test on trainer road trial once, but once the trial ended I had a go on zwift and the first two rides I did it set me a new ftp 30 Watts higher 😂
I really appreciate you saying that Tom & Rachelles 1st Dance 🙏 - we had about 90mins of material, so was quite a job to distil down and keep the key messages crisp. Next weeks video elaborates on the FTP test, and why the threshold calculated will be good for some individuals and misleading for others. Getting an understanding as to how the body actually works has been really intriguing for me - but also an eye opener . 💯
@@BikeRacingWithoutMercy yeah I bet he certainly knows his stuff. The 🔔 is ready to go next Sunday looking forward to it 👍
See's the bell for Phil's new content. Flicks kettle on. Kicks back. As my kids would say, "Who even is this guy ?"
Thats beyond generous of you Calum 💯😊 - its a pleasure to film and edit these videos, and your encouragement is really motivating! Hope you and the family enjoyed the skiing 👌
glorious science and so well explained phil. what i find so interesting is how short the window is between 229w and boiling point at 275w. in reality for normal folks this is a fine line. so do you focus on pushing up the VT1 closer to VT2 or can you lift both?
Cheers Ian 🙏 - was good to chat on the stream on Saturday 👌 Agreed, the fine line between all day endurance and threshold provides food for thought - but even more so for me the super fine line c10W between threshold and then pushing on into your anaerobic system - where your are basically on limited energy reserves before you have to drop back below . Plus as you’ll see next vid - the likelihood of a traditional FTP test overstating our anaerobic threshold. For the events I’m focusing on I’m super keen to lift the VT1 more - but likely this will also help the VT2 🤞
Great test and video. I'm fascinated at moving my vt1 as well. I'm an Ironman triathlete and been seeing so many different training methods but what did you find as the best way to move up your vt1? Training a lot around that level? So did you do loads (4-6 hours per week) of intervals at 200-230w? Thanks again!
Wow this was super interesting and very well done indeed BRWM 🚴♂💪👌
Cheers Phil 🙏 - super kind of you to say so💯 Adam made it very easy to digest didn’t he 👌
Great video as usual
Thanks ever so much Stuart 🙏 - super kind of you, really appreciate you support 💯👍
61 vo2 max number for your age is super strong Phil 💪 do you know how does that compare to the vo2 max algorithm from your head unit? Not sure if wahoo does it, but garmin has some (much debated/debunked) algorithm for it…
Cheers Chris 🙏 - that’s really good to hear 💯 I use the wahoo bolt - which doesn’t have that function. But not sure how it would calculate that without measuring the gas exhaled.
Awesome content 👊🏾👏🏾
Thanks Paul 🙏 - looks like you have binged on the science today 💪🧪
@@BikeRacingWithoutMercy I have as I need all the help and motivation I can get ✊🏾
@@paulmorrison30 - nice - now’s a good time to bring the fitness up (time and family allowing ! )
knowing the real values of vt1 or vt2 is a huge advantage over the other fellows grinding away indoors. and as a.t. is more trainable than vo2, workouts like over-unders (over-producing and clearing lactate) are more beneficial than things like the gorby. this is the problem with polarised training: it eschews time at/below/or just above threshold.
were you given a fatmax value?
only criticism: when you introduced isherwood you didn't cut to film of 'brains' from "the thunderbirds".
Cheers FFF 🙏 - and agreed! I’d been using the VT1 and VT2 power thresholds from my previous lab test in August 2021 - to good effect on the longer climbs outside. And in Tenerife had felt that in particular my LT1 had improved. But incredible to understand exactly what these thresholds mean and the differences in energy systems at play - and also the very fine line between being at or near VT2 and then blowing over and eating into your anaerobic reserves 👍 Brains indeed 🧠 - loved the Thunderbirds 💯
@@BikeRacingWithoutMercy interestingly the lactate measured at the finger or ear is bloodstream lactate. this is not the lactate concentration in the working muscles which, presumably, is higher.
I would be extremely interested to hear the views on Zwift FTP tests in comparison to this more rigorous testing procedure. I would imagine the vast majority of serious recreational cyclists do not have access to (or can be bothered with) this level of testing and have to rely on 20 minute or ramp tests to base their training zones on.
Hi Ashley - and this is indeed something I’m editing up right now. Should be ready for Sunday - plus some tips from Adam as to how to sense check your FTP number without a lab! 👍
@@BikeRacingWithoutMercy Can't wait! 👍👍👍
Thanks for sharing .
My pleasure, Rod 💯 - so pleased this was useful 👍
flipping heck, you are taking this quite seriously! I would just do the engineering thing and get a motor.
It’s a balcony and a basement, Hambini 🤣 - very addictive this cycling. And very expensive ! Just watched your review of the Dura Ace…😳 If I had even a modicum of your engineering expertise, I’d build one up for Jayne !
@@BikeRacingWithoutMercy I wish I had your vocabulary and eloquence. I have small but effective adjectives to get the point across!
Most people do FTP test wrong an FTP test is meant to be the power you can produce for an hour, with out dropping dead at the end not giving it all the power that you have for 20mins or an hour and coming to a stop. It is sustainable power for that time period. If you do a ramp test or 20min and put all the effort you can into it you will probably get a higher FTP than you really have. Which will mean your zones will be wrong for training eg set to high and progress will not be good. This Video was interesting to see👍 All you have to do is an hour 265 wts now to see if it feels that you can sustain it without dying so to speak 😉
Cheers Barry 🙏 - thats much appreciated. And agreed its a physiological threshold as opposed to the max number from a 20min test. Oddly enough this weekend I was in a flat Zwift Race - fast but not too many surges, and averaged 273W for 58.5mins - in line with my most recent hour of power in Jan (see recent video) . 👍typically this is what
This is a great video. It's far too common for people to talk about ftp as a 1 hour power. Totally misunderstanding the physiology of "threshold".
Cheers Ben 🙏 I too had always understood the FTP threshold to be more about a power duration than an attempt to find a physiological inflexion point. It is a game changer to learn this 💯
What training would you recommend for someone starting over again on Zwift? Fwiw the ramp test was bs for me, gave me much too high a ftp. Presumably because my strength is in sprinting???
Hi Thelma - I’m very similar to you - eg with the Zwift ramp test, my decent VO2 max engine enables me to go well on the ramp, and ends up overstating my FTP materially ! I’ve been gradually learning to train big blocks at upper zone 2 / very low zone 3 which more or less translates to my Aerobic Threshold. So big blocks of endurance at upper zone 2 should give you a good feel for your endurance power. For my 2 hard training days each week I likes to hit a training that targets my upper end VO2 Max. e.g. 5x3mins or 60:30s. Or alternatively as you’ll see in a previous video (orange thumbnail Build Power & Endurance - title How I Improved My Power & Endurance with a Simple 60min Indoor Cycling Training) I love combining tempo (at upper zone 2 /lower zone 3 with 60sec VO2 max surges . I have a video next weekend to compare the 20min FTP test on Zwift with this test, and some tips from Adam as to how to cross check if your own FTP is overstated 👍
@@BikeRacingWithoutMercy I look forward to that vid, sounds really good and what a lot of us need. I worked out on a fag paper, the Zwift ramp test was 13% out for me vs 20 min ftp.
I'll watch your other vid. Thanks for the reply and your vids. 👍🏿🍻🍻🍻🍻
Have you got a link to Adam? I’m trying to find someone available in the Uk to get these tests done.. thanks
Hi Ryan - I can ask if he’s open to similar work. Adam’s completing his PhD at Oxford, so this was a bit of a favour. 👍
@@BikeRacingWithoutMercy ah I see.. would be awesome if he’d be keen.. thanks
@@ryandean3279 hi Ryan - I spoke to Adam, and he’d be able to test you at Oxford Uni. I am able to connect you - please DM me on Instagram for me to get your contact details 👍
@@BikeRacingWithoutMercy awesome thanks
OMG let the bloke speak...
Sorry you didn’t enjoy this Paul. Was deliberately edited as an interactive discussion
@@BikeRacingWithoutMercy Well in a discussion you usually let the other chap finish :)
That trainer bike was very quiet.
Quiet - but deadly Harry ! That thing is a silent assassin 🤣
Ha ha ha lmfaoo000! He ripped the mask off before you passed out 😯🤣👍