How to Get Fast in Under 10 Hours a Week
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- เผยแพร่เมื่อ 4 ส.ค. 2024
- Find out how to maximize your training plan if you've got less than 10 hours a week to train. I write out an example week of training for your weight lifting phase and as you get closer to racing. If you have less time I show where you can take away hours and if you have more time I show where you can add hours to maximize your training. Thanks for watching and subscribe so you don't miss any training tips!
5 ways to test your FTP: www.youtube.com/watch?v=kmxhV...
Will lifting make you faster?: • Will Weight Lifting Ma...
How to do a recovery ride: • Easy Training Fix, Mos...
The Time Crunched Cyclist: amzn.to/2zgUx08
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Studies I used in this video:
citeseerx.ist.psu.edu/viewdoc/... The views and opinions expressed in this video are my own and do not necessarily reflect the official policy or position of CTS, my sponsors, and/or partners. - กีฬา
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Some of the best training videos on YT, hands down
Bro thank you so much! finally someone that knows what they're talking about
Exactly
Awesome stuff, really spelling it out so it's super clear! I'm binging these videos and putting together a much more sensible plan. Thanks for the knowledge! Legend!
Thanks for the 2 videos (6&10hrs.) exactly what I was looking for. Very informative with excellent examples that are actually quite doable. I really enjoy and appreciate your efforts in putting out the content you do. Keep up the great work. All the Best, Rob
Dude keep making videos and I'll keep watching and liking them. Thanks!
Clearest and most informative video I have come across. Thanks Dylan!
Hi I'm a new sub, your academically supported advice is great! Thanks
Finally somebody that really incorporate science and practical tips. Your videos are awesome
Thank you Dylan. Awesome channel, and great real world information, for real riders trying to improve while living busy lives.... thank you
Just found your channel. Great videos, great studies, great evidence! Godd job man :)
This is a great video! Thanks man!
Yet another good informative, well researched video. Good to hear that recovery rides are what you should skip to maximize quality training with time constraints. So steep here that they are almost impossible anyway.
Great video. Keep them up thanks🙌 Also I've read Chris's book & I'm currently doing the New competitor training plan & will be doing the experienced competitor next!
I am learning SO MUCH from your videos!! Thank you!!
Love the vids thanks Dylan! I balance a mix of work and weight training (strength based, not cycling focused) and currently do weights on Mon, Tuesday, Thursday. I do a higher short intensity cycle on Wednesday and a relaxed longer one on Friday and the long endurance ride on Sunday (~65-100 mile club ride). Obviously i try and balance when i train legs in relation to the cycling, been caught myself out a few times with poor planning!
Thanks Dylan. IM brand new cyclist and looking to follow one of your guides to help me improve over the next month. I want to make a before and after video to show it off.
Love your new channel. New sub.
Dude, your videos are great !
Thanks for sharing! I am setting up my winter training based on your indications! keep on with the really good job you are doing (y)
Great video, Dylan! I'm curious how you would adapt this to someone looking for general fitness via cycling and not racing, especially if weight loss (more than a little off-season padding) is a desired component.
Great info ...thanks for putting this out.
Thanks!
Bloody gold mate!
Amazing video, thank you for all the great content! I've watched a lot of it and jus subscribed.
So if I'm making the transition from a casual / consistent cyclist to training to be faster, should I start with the weight lifting period of training? It's March and there's some crit races I want to just go try, but not sure if I should skip the weight lifting phase and go to the second part of the training that focuses on riding. Losing races is fine with me, just want to keep getting faster and test my legs!
Thank you just what I need. Anesthesia work days are long and hard to organize any significant time.
Great sequence of training ideas. Also, the examples shown on training peaks where useful. The idea of not training at a moderate intensity all the time takes discipline.
Steve Leopard definitely takes discipline!
Super interesting channel and keep up the good job dude.
Thank you!
Nice Video and nice Channel. Really Like your content. Keep it up!
Nightmare851 thanks!
One thing i think is overlooked in cycling training/coaching tutorials is peddling efficiency and, more specifically, correct use of gearing to make us faster. This is sth that is honed over time - keeping on top of the gear without either grinding or spinning too much - but do you have some tips for this either here or as the subject of a full post/video? Thanks for your great content 👍👍
Great video Dylan. For the mid week 2 day interval block, any rough guidance on what you would do each day. Assuming the first day is harder, and a higher % of FTP, such as Sprints or Anaerobic, with the second day being more Threshold intervals slightly easier and more aerobic dominant.
Another great video. What type of adaptations can you expect from the 1 hour zone 2 rides? Are the simply there to make up the hours?
Lots of good stuff, Dylan. Thank you for giving your time like this. Curious if the sports science community generally expects or encourages citing research from this decade. My biology professors rarely accept citations older than 10 years.
If we disregard any scientific research older than 10 years we’re all in deep shit....I don’t think there is an expiration date...it’s either valid or it’s not.
Great info mate! Also saw the zwift video, which I just bought for the winter. Any personalized training plan options for the winter? In combination with zwift and perhaps mountain biking. Tnx!
+1 for time crunched cyclist book, one of the best books I've got. Also cyclist training bible if you really wanna deep dive, older book now but probably the most complete work.
Muy buenos videos, gracias
Hey thanks for all your awesome content! Just a quick question, what if I don't have any target event I'm aiming for, and I'm just aiming for an increase in fitness/FTP? How would you plan it then? Should I still cycle between the typical off-season and race-season workout as recommended in this video?
Thanks again! You're my favourite cycling TH-camr! ☺️
Great vid. Thanks Dylan. I'm a new subscriber, former "regular" (non-competitive) road cyclist, and someone who's def time crunched, but who also suffers from burnout quite quickly when I try to get back into the swing of cycling...
So, my question: If I have 4-6 hours/week to train (indoors during the winter here in Toronto, Canada), do I need a specific training plan if I'm just trying to get back into the swing and build endurance/time on the bike? I need to shed pounds and my goal is to be able to eventually log 2+ hours on the bike at a time (outdoors and indoors). No goal race or anything like that. I just love cycling.
For instance... hop on Zwift and just target a few segments, maybe follow some wheels for as long as I can. After doing that a few times, maybe do an FTP test to get a basic gauge on fitness, and then using that FTP figure, hit the Sweet Spot intervals? Then, once there’s some fitness, drop into a categorized Zwift race and just try to hang on?
My biggest issue is if I miss a day. I'll sign up for a training course in trainingpeaks, and I'll have 60 mins scheduled for the day. Something will come up, and I'll miss it. Do I just move it to the next day, or...?
Thanks! 👍
Good job buddy.
Man…. Just saw this old one. You were super young and full of skin… challenges 😂
Amazing to see your path. Fan, follower, subscriber. Respect sir.
Hi Dylan,
What do you think about adding 1 or 2 sweet spot workout instead of shorter mid-week endurance ride in offseasson training?
Long sunday ride and 2 lifting sessions would stay in my offseasson plan.
Big respect for your videos, Dylan, always reasonable, well researched and practical advice, thanks! One question: lots of folks talk about training while commuting, but no one addresses the fact that you're essentially working out twice a day. Can you talk about how to deal with the second ride of the day? Treat it as recovery, work it into an overall workout plan, or what? Thanks!
Certainly. Many people intentionally work out twice a day. On an intensity day one of the rides should be high intensity and the other endurance pace or lower and beyond that I would make both of them endurance pace. I generally advise against commuting on recovery days unless it’s a very short and flat commute. Having to actually get somewhere by a certain time means you’ll probably be going too hard unless you’re very discipline.
Hey Dylan, great video, thank you! Curious about how this works for a commuting cyclist though. Should I avoid cycling to work on interval days? Should I cycle to work but stay in recovery zone? Depends on where I am commuting too that day, but it can be 45 mins to 1 h 30mins duration each direction.
Dylan, thank you for the detailed explanation. I have 2.5 questions about the training plans.
1: About Wednesday. You say that 2 interval sessions per week are enough, but why you add a heavy Wednesday in all of your plans? And you say to do the hard intervals after a rest, but the Wednesday is harder than the Tuesday, with higher Intensity Factor.
2. If I have time to prolong the Tuesday or Saturday training sessions, is it good to do that for 60-90 extra minutes? Should I do Zone1 (recovery) or Zone2, Endurance, 55-75% FTP?
3. Related to 2 - I have followed your advice and replaced Tuesday with weight lifting in the gym, 1h legs session. Since I have my laptop and HRM with me, I can do a 1-2h cycling session after the leg works, watching videos, presentations, reading documentation and even attending boring meetings (on mute). I can do the cycling on Zone2 endurance, but you have said that high intensity cycling does not go well with weight lifting -- should I cycle on Zone1 instead?
Thank you for the great channel!
Another great video. Would you consider threshold intervals to be hard intervals or 30 secs max
Nice work Dylan. Your single-speed friends in NoCal (you know the $$ days at Wakefield)
Those were the good ol' days!
Great advice Dylan... thanks for another great video. May I ask if you advocate maintaining strength/gym work throughout the season for injury prevention and other reasons (for example those athletes over 45 to prevent muscle loss)?
Depends on the athletes goal. If their goal is more general fitness and personal health then yes. For older athletes concerned with muscle loss then yes in a lot of cases.
Great video. Add in swimming and running and it gets even more complicated!
For Sure!
Dylan, it would be great to make a video on how to substitute weight lifting during a pandemic with something else. I assume that would be intervals? Or maybe a mix of intervals + weight lifting without a gym?
Great content just subscribed
Woot! Thank you.
WoW amazing content, would you suggest to implement this training into a triathlon training plan ?
This is exactly what I needed as a working student! You're saving my season, Dylan!
Hi Dylan think your videos are really informative. Any training advice for someone who is 60 and looking to do one hour Zwift races. Ride between 10 and 15 hours a week. Cheers
Early morning runs are great for adding extra base fitness and you don't need to smash yourself, it can even just be a 30 minute brisk walk!
Hi Dylan - I love your videos! Is this one still up to date to the newest findings?
Hi Dyan, just found this channel and I must say it is very good. You definitely are very prepared and also videos are edited well. Here is my question: what is your take in the Allen / Coggan FTP model VS the Seiller Polarised one? And especially what do you think about sweetspot training (defining it as approx 90% of FTP)? Best bang for your buck or black hle of training? Or maybe a mix of the two?
I have noticed on myself that sweetspot has a great role early in the season to stimulate aerobic adaptations especially if riding outside is tricky but is it really effective in raising threshold power by "pushing it from below"? Or shall I go more polarized and try to raise threshold by "pulling it from the above" with harder shorter efforts?
Thanks!
Excellent question! You cannot deny that the polarized model has the science to back it up. Because of this I'm adopting a much more polarized approach myself this year. I've been a sweet spot guy for so long and it has worked great for me so I'm interested to see if polarized is even better. Stay tuned, there will be videos on this topic.
If you were to go just off the science I think polarized wins but I'm weary to promote it if I haven't tried it myself.
Great video, makes a lot of sense, just subscribed. For the 4x4min repeat climbing do you target a certain %FTP & cadence and seated, or standing?
I would think 4x4min max effort is around 115-125% ftp
Just found your channel. You seem very competent.
Raphael Tiziani thanks!
Raphael Tiziani,me to and agree totaly..
Hi Dylan. You mentioned about threshold heart rate test at 4:27 I watched your video 5 ways to test your FTP and you didn't say much about heart rate. I only have access to a heart rate monitor. I want to find out the best way to find my training zones only using heart rate. I understand that its much less accurate but its all I have for now.
Great stuff Dylan! You mention the longer rides improving your ability to process fat instead of glucose for fuel. I'm curious if a fasted ride could have the same impact but not require the same duration? Thanks!
Thanks! Yes, that appears to be the case. Checkout my fasted training video.
Hi Dylan,
I have been on time crunch cyclist for 3 years now and seen huge gains. Quick question usually it askes for Monday, Wed, Friday as rest days. And intervals on Tuesday and Thursday and Saturday. Tuesdays Intervals are usually very tuff, as are thursdays. What do you think about doing (Tuesday hard, Wed - Endurance, Thursday Hard) . Just not sure my legs could do back to back intervals wiht (SST's Tuesday) and (Power intervals WED) so maybe a Endurance day in between?
2 years of trainer road and a 10 watt increase and multiple burnout. Swapping out the workouts on weekend a for long endurance rides, actually enjoying my riding again lol
That's what they want, more burnouts so they can keep convincing you you need their 'product'! Zone 2 steady rides 90% of the time with the occasional smash fest or race is the way to go!
Nice video.
Dylan... can you make a video where you blend MTB riding where you go out and ride while not focusing on training or intervals... and mix that in with training schedules and intervals in between?
Hello Dylan, I started cycling seriously about 6 months ago. After about 3-4 months of intervals I joined a team for youths and juniors since I’m 13. However only like a month or so in I left because of their belief that endurance wasn’t going to benefit me, and when they tried to take my Saturday group ride away I was done. After a few months of intervals, group rides, and 20-30 minute efforts I feel a plateau in endurance. Any workouts structures you would recommend, thanks in advance.
Great video Dylan. After the 8 week program, what do you recommend as an ongoing training schedule given that I don't race, but have an extremely competitive Saturday bunch every week (70klms on rolling hills) that I like to do well in. I avg about 250klms/week and have Monday/Friday recovery days (no riding). What are your thoughts? Cheers...Gaz 🇦🇺
I would do one other high intensity session in the week probably on Tuesday or Wednesday and keep the rest of the rides to zone 2. The Monday/Friday rest day should fit well with that.
Hi! Really great stuff, thank you.
If I am going off HR,
Are climbing intervals at threshold? Like ~75-82% maxHR?
Are the speed intervals at the VO2 max range (82-95% maxHR)?
The problem with both those interval types is that they’re so short that it’s hard to pace them properly with hr since hr lags. I would instead focus on going as hard as you can for the duration of the interval/workout.
Great video, have done any weight training for cycling videos? Ta DS
Thanks for this content. exactly what I needed. I've messed this up for years and have struggled as a result. any suggestions for us old guys(61)? having a hard time recovering after hard rides.
Me too. I am 51 and just getting serious about cycling and need training tips and advice.
Hey dylan what about in season training? Mainly crits on weekends?
Hi Dylan; what’s the percent FTP for endurance and tempo rides?
Being part way through a trainer road program, and having just watched your video on trainer road workouts, it's interesting that years later, their mid volume training program (or at least the one that I'm on) now looks much like this program does, just with a bit shorter endurance days.
Clearly they watched your videos after being called out, haha.
Hey Dylan, Great Channel and content! How should the rest week look like?
Thanks! It really depends on your ability level. I'de roughly say cut your volume 40 to 50% and have most of the rides done in zone 1 or zone 2. As you get closer to race season you're going to want to have at least 1 hard interval session in there so you don't lose that ability.
HI Dylan, thanks for posting the video extremely useful for me and i will certainly be giving it a try. one question around weight lifting, i am 49 years old and have read i should lift weights all year round and this as added benefits for masters. should i be lifting all year round? and how would i factor the gym in between the intervals. cheers
Yes, you should lift year round as an older athlete. I would lift the day after your intervals because you don't want to be tired for intervals. You will probably want to reduce the volume of lifts you do each session as well. I've got 2 videos on lifting. Be sure to check those out.
Great video. I'm a huge follower of "The Time Crunched Cyclist".
Really helpful video. A quality mic would make your videos 100% better, the sound is a bit like a phone on speaker mode. Not a dig, just trying to help.
Thanks for the feedback. Check out some of my newer videos, I think the audio has gotten better.
Hello, I’m racing non stop multiple days races, how much hour of training per week do you suggest including lifting ?
I take Saturday as my rest day in the week. How would you rearrange things with that as a constraint?
You have new subcriber!
Hi Dylan, thanks so much for the great advice! Any recommendations on what type of interval sessions to do in the winter period and what intervals to do towards racing season? I'm planning on mainly doing crit races
I’d work on longer FTP efforts in the winter (2x20min for example) and then do more punchy crit specific intervals as you get closer to racing (10x30sec for example).
instead of lifting, I do zwift race pace in my cat. its working out pretty good, but I need to add longer rides on my weekends ^^
Still haven't bought that Powe Meter, but I'm putting most of your advice to work, and if strava is an indicator, times have improved. Thanks man, really solid advice!
Quick question, those endurance/recovery rides, can be split into two shorter sessions for us commuters?
Yes, two sessions for those is fine.
@@DylanJohnsonCycling Thanks man!
Dylan, thanks for the great vid. Very good information. I have one question on your the endurance rides. My thought has always try to ride at the top end of Z2 for most if not all of the ride after warming up. What is your thought on this? Ride at lower intensity 65-70% or push for that 75% range? Thanks for the time and effort you put into the videos.
Thanks Anthony. It really depends on the goal for that day. If you had a really hard workout the day before and you've got another one coming up in the near future then riding at the lower end would be best to maximize the high intensity work. If you are trying to work on your endurance especially for a long race then I'd say ride closer to the top end of Z2.
@@DylanJohnsonCycling Thanks. My preferred events are things like kanza, gravel worlds, NUE races as well as 24 hr mtb races with my friends. I am 49, so I know what works for my and which efforts to focus on. I do 5-8 min VO2 efforts once a week, 30 min SST efforts once a week and my other rides are pretty much all Z2 except a Wed Group ride which is normally 4 hours. the middle 2 are your normal put the hurt on but the before and after are chilling out and then my Sundays I try to ride 6-8 hrs as close to that 75% as possible. Can't wait to see what your next vid is. Hope you have better weather than me here in WI along the lake.
@@keepingtherubberdown5715 Sounds like a good schedule. Staying close to 75% fits for your goals.
Hey Dylan, great videos and really interesting content! I fit into the 10hr a week category and was just wondering what your thoughts are on training first thing in the morning VS. training later in the evening? I have three young kids and find it easier to cram my rides in after 8pm (once Dad jobs are done...) But a couple of people I've spoken to argue that mornings would be more beneficial. Any thoughts on this? Keep up the good work too, I've recently subbed and clicked for alerts for new content. Cheers
Thank you. I've seen research that shows that training in the afternoon is actually most effective because most people perform better then. Early morning vs. late at night is on opposite ends of the spectrum though so I'd say whatever time of the day you feel you can get a better quality workout. I know some people can hardly function early in the morning let alone ride and others get tired late at night.
Excellent, thanks for the quick response too!
Great video as usual, Dylan, thanks!
If I do a 3hr long ride on the weekend, but divide it in 2 (with a 30min coffee and cake in the middle!), do I still get the/sone benefit of it being longer ride? Or does it have to be 3-4hrs *non-stop*?? Thanks!!
I think every km on the bike counts.
better do the coffee at the end of your ride to maximise gains. The 30 minutes rest is recovery so probably 90 min + 90 min equals more 120 min without break than 180 min without break
During base and build what's the best way to juggle weight lifting and intervals?
Guys what type of workout is speed intervals 12x30s? zone 2 with 12x30sec all out seated sprints?
Thank you soo much! 🙏🏻🏁
Thanks
Hi Dylan, thanks for the video, great as always. For weightlifting, do you suggest low reps high weight, or high reps low weight?
High weight low reps. That's what the research suggests.
@@DylanJohnsonCycling It depends on what physiological part you want to work (Power, Max Force...)
Question:
what about zone 1- 2 in the morning fasting, to acces fat usage?
I'm in 9th grade and train roughly 15 - 18 hours a week ( unless i'm racing.) I go for the ride first school last method.
Dylan, should we take or not take creatine?
1 day rest between workouts..., takes me 3 days rest before my legs stop aching.
What about if you only have 14 days to train a month? I am a Deputy Sheriff so I work 12 hour shifts (longer if I'm unlucky LOL). So I work 3 days one week, and 4 days the next. I've been trying to get in about an hour and a half or more every off day.
Hello Dylan. What if i work 2/2 days& How to train in my case?
Great video, how do you stop the nerves in the hand from becoming “fuzzy” after long rides
Could be a saddle position issue or your core isn't strong enough and you're just leaning on them too hard.
Really enjoying your videos, thanks. I have both Carmichael's books, wondering your opinion on how to adapt/use CTS templates for my riding. I like doing a ~4-5 hr road ride on Saturday, a ~4 hr mtb ride on Sunday, and my local TNW on Tuesday. Hard to do intervals on Wed morning after TNW, but I'd still like to build fitness, maybe for an occasional race but primarily fitness for now. I have about 12-15 hrs / wk to train. Understand if you can't respond, wish I could afford your coaching!
With that schedule I would make tuesday and friday your intensity/interval days and monday and thursday your recovery days, and obviously bigger volume on the weekend. If it is hard to do intervals on wednesday then I wouldn't do them. You want the intervals to be high quality.
Awesome, very helpful. Thanks!@@DylanJohnsonCycling
Great video, thanks. I'm sure this is a great way to get faster. But you only get to ride 3 days a week. (Unless you make it 4 minutes into the video and you get two more short rides). I ride because it's so fun. I'd rather ride most days and live with being slower.
Hi Dylan just found your channel and really enjoying going through the videos. I’m a time crunched cyclists. I normally do a day on day off during the week then a longer ride on Sunday at the moment with the winter weather. My rides during the week are 1 hour straight after work. But I’ve had a change in shift so I’m also able to get a hour in the late evening. What would you recommend doing on the 2nd training session. I normally do intervals from trainer road on the 1st session. Thanks mate 😀👍
Thank you, glad you're finding the info helpful. I would recommend that the second session be lower intensity endurance. If you try to fit in any high intensity it just won't be truly high quality because you'll be tired from the first workout. As I said in my Zwift video and this one you only need 2 or 3 high intensity interval sessions a week. 4 or more and the science shows you'll be pushing burnout.
Thanks for the quick reply Dylan 😀👍. I still think I’m stuck in the thought of unless your going hard then your not improving. Watching your videos is definitely helping me understand more. I’ll even try and keep the power down on a Sunday and doing some longer rides if I can. Thanks again
@@son200219 You are not alone my friend! This is a hard concept that many cyclists and athletes in general never learn.
Can i ask if that 4x4 climb repeat is a hard intensity ?