Good Habits to Grow Your FTP plus Pro Tips for One-Day Races (Ask a Cycling Coach 237)

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  • เผยแพร่เมื่อ 22 ธ.ค. 2024

ความคิดเห็น • 62

  • @andrewbrown6462
    @andrewbrown6462 5 ปีที่แล้ว +21

    Amber’s advice on habits and specifically keystone habits is top notch

  • @jordandupont7430
    @jordandupont7430 5 ปีที่แล้ว +38

    Jeff just made a new channel of full race videos with no commentary - NCC - Full races

  • @drewd9985
    @drewd9985 4 ปีที่แล้ว +6

    Love that Nate, who is doing so many things and has rituals to aid his training/performance/state of mind around training/etc., is essentially over-consuming caffeine, reducing its effectivity to the point that caffeine is probably only bringing him from a depressed state into a normal state rather than from a normal state to an elevated state.
    Amber is right - listen to her about holding the bars. If you over-grip the bars on cobbles, it wastes energy, results in more arm and shoulder tension which badly affects your head and vision down the road as well as severely fatiguing your hands. Grip lightly, as if your hands are a tube just bigger than your bars, with the bars moving around inside that tube and use your flexed elbows as shock absorbers, going with the ups and downs rather than fighting them.
    Control movements of the rear wheel with your hips/thighs as you pedal and keep your front wheel pointing where you want to go - don't over-fight or over-control the front end - it's not as safe and is very tiring. You can do a lot of corrections with your hips and thighs pushing the rear wheel around - which actually works quite well in collaboration with the strength that you put into the drive on cobbles. Even though the pros look smooth, they're often not - the bike might ride in a straight line, but like a duck swimming on a pond, there's a lot going on to keep that bike going straight.
    Although, Flanders cobbles aren't bad - no need to double tape. There's probably only a couple of sections of cobbles in Flanders that have some reasonably gnarly cobbles - and the cobbles are getting better with the resurfacings that have been done recently. The Muur, Koppenberg and the long secteur through Mater are so smooth now.
    It's Roubaix that you have to really think about and be proactive to ride well. Roubaix cobbles do not in any way compare to Flanders cobbles, except for very, very rare occasions. Definitely wear well-fitting gloves at Roubaix - the faster you go, with the bars moving in the hands, the more friction you create and the more risk of friction blisters developing. Some pros tape their their hands with physio tape to avoid this problem. It's only the great Tommeke who seemed to be able to go bare-handed. It is zero fun riding slowly on cobbles because your hands are worn raw and also zero fun riding fast feeling like you're tearing flesh from your hands.
    The biggest thing about smoothing out cobbles is to ride fast over them, but that takes a lot of strength / power. Depending on how you push on the pedals, you may need to ride one gear bigger because that will keep more tension on the chain which will mean you slow down less as you hit each cobble equalling easier speed maintenance - however this could prematurely burn out your legs. A reasonably strategy for Roubaix, but not for steep cobbled climbs. If you have souplesse or "easy power" like top pros do, then you shouldn't need to ride a gear bigger.
    Definitely do not over-fight movements of the bike on Roubaix cobbles. If your bike starts going one way, over-fighting could lead to a fall - there's mud or dust and big cambers between the centre of the road and the wheel 'ruts'. Go with the movement and fix it when you can. There is a sense of 'Zen' flow to riding on cobbles.

  • @jw5764
    @jw5764 5 ปีที่แล้ว +9

    3 times 4 x 4 intervalls, one distance z2-workout, and the gym doing Squats, Deadlifts and Bulgarian split squats per week has raised my FTP from 260 to 300 in 3 months. Will switch the gym workouts for more distance or some SS when the season gets closer.

    • @simonsimon8213
      @simonsimon8213 5 ปีที่แล้ว

      Try 30/15 or 4x8 it provides better Adaption over the 4x4

    • @bluemystic7501
      @bluemystic7501 5 ปีที่แล้ว

      @@simonsimon8213 Why not both? It seems that a 4x4 would target a higher zone as compared to the 4x8.

    • @simonsimon8213
      @simonsimon8213 5 ปีที่แล้ว

      @@bluemystic7501 yeah i'd Still vary but 4x8 and 30/15 is better

    • @bluemystic7501
      @bluemystic7501 5 ปีที่แล้ว

      @@simonsimon8213 I've only been training with power for a year but what do you think about this theory of mine: we can only get so strong doing intervals of ANY kind. They're all essentially body weight exercises. My theory is that heavy lifting in the gym along with proper bike training is the key to getting stronger and stronger. The gym being the big driving force.

    • @simonsimon8213
      @simonsimon8213 5 ปีที่แล้ว

      @@bluemystic7501 what do you mean with getting strong ? On the bike or General Fitness?

  • @jamiemackay2
    @jamiemackay2 5 ปีที่แล้ว +2

    I did the Paris Roubaix and Flanders fondo rides and they really weren’t run as races - you just turned up and rolled over the start line when you were ready.

  • @TW-fv2zu
    @TW-fv2zu 5 ปีที่แล้ว +3

    NorCal Cycling race Vids! (And, "NationsNumber1Beast" race vids if you wanna feel what 1st place feels like - WINNER!)

  • @wateim3951
    @wateim3951 2 ปีที่แล้ว +1

    3:40 wait, so Farva was right, a liter of cola?

  • @petergrewar9773
    @petergrewar9773 5 ปีที่แล้ว

    What did he say 5:22? “For longer _______”...?? Thanks!

  • @Mindblower008
    @Mindblower008 5 ปีที่แล้ว +3

    Rhcp 💪. Indeed GW FONDO is not a race neither, but worth doing!!

  • @zyghom
    @zyghom 5 ปีที่แล้ว +2

    Nat’s idea of trying everything and seeing what happens is... sick :-)
    Anyway you diverted from the question completely - not that I did not like the discussion;-)

  • @E.S.Franck
    @E.S.Franck 5 ปีที่แล้ว

    RHCP Californication...The go to indoor playlist/album.

    • @marcdaniels9079
      @marcdaniels9079 4 ปีที่แล้ว

      I have a great playlist but always need AC/DC for the toughest sessions.

  • @19uniden
    @19uniden 5 ปีที่แล้ว

    anyone know what he said at 3:15?

    • @Jeremy_plays_sax
      @Jeremy_plays_sax 5 ปีที่แล้ว +2

      edit yourname ‘Petit’ and ‘Baxter’ are specific TrainerRoad workouts

  • @TheNosarajr
    @TheNosarajr 4 ปีที่แล้ว

    Maybe add props like have a nice water bottle or grip to demo.

  • @John-tz2tx
    @John-tz2tx 4 ปีที่แล้ว

    FTP is ALWAYS awesome.🇬🇧⚽️😎

    • @jamieokane989
      @jamieokane989 ปีที่แล้ว

      .
      Tiresome ignorance and this is not the place for your sectarian bile!

  • @Gramkan
    @Gramkan 8 วันที่ผ่านมา

    Bro uses a CPAP and weighted blanket but drinks caffeine in the afternoon 🤣

  • @jimmynickelz
    @jimmynickelz 5 ปีที่แล้ว +5

    Should have been titled, "How to go from cat 5 to cat 2 in one year".

  • @averydaboy
    @averydaboy 5 ปีที่แล้ว +1

    I got some race videos too they're not as good as yous tho , also Jeff just started a new channel with full vids called NCC - Full Races

  • @threeshirescyclist554
    @threeshirescyclist554 4 ปีที่แล้ว

    Love to see Nate on keto....solve all his pre/during after eating issues....and he could focus on riding.

    • @Northwindbreeze
      @Northwindbreeze 4 ปีที่แล้ว +4

      If I am not wrong, keto can't do much when comes to training at and above threshold.

    • @PhillRS
      @PhillRS 4 ปีที่แล้ว +1

      Keto for cycling? That would suck...

    • @Northwindbreeze
      @Northwindbreeze 4 ปีที่แล้ว +2

      @@PhillRS I did the experience. It did work well when pedaling for a couple of hours bellow SS. Anything above was short lived but I felt pretty good apart of having high peak power and lost 10lbs.

  • @sonsofjesse
    @sonsofjesse 5 ปีที่แล้ว +8

    Hearing a woman speak with such logic and wisdom is music to my ears...Kudos to you.

    • @E.S.Franck
      @E.S.Franck 5 ปีที่แล้ว

      Yea verily.

    • @renaudnormand3246
      @renaudnormand3246 5 ปีที่แล้ว +7

      WTF... it's anormal for a woman ??? Maybe you should reevaluate your comment, just saying!

    • @jamaicacyclingfanatics5897
      @jamaicacyclingfanatics5897 5 ปีที่แล้ว

      A woman? What that's supposed to mean your comment is a bit sexy.

    • @Tcurry04
      @Tcurry04 5 ปีที่แล้ว +1

      Adrian Clarke his comment was a very sexy comment ;) lol

  • @ponderingfox
    @ponderingfox 5 ปีที่แล้ว +1

    It’s whey more...

  • @Timmeh2Buck
    @Timmeh2Buck 4 ปีที่แล้ว +3

    Science does not support your aspertame disdain.

    • @marcdaniels9079
      @marcdaniels9079 4 ปีที่แล้ว

      @ Timmeh2Buck Agree the studies are really poor and prove nothing.

    • @familiekontoen1955
      @familiekontoen1955 ปีที่แล้ว

      It does now.

  • @tednruth453
    @tednruth453 4 ปีที่แล้ว

    2 litres per hour?!?!?!?

  • @surlynguyen
    @surlynguyen 4 ปีที่แล้ว

    Wow. You guys were so HOT 8 months ago.

  • @CreamyBone
    @CreamyBone 5 ปีที่แล้ว +4

    I have the lowest FTP of anyone watching this video.

    • @MistakeUponLake
      @MistakeUponLake 5 ปีที่แล้ว +6

      Can't be lower than mine - 153 W.

    • @marcdaniels9079
      @marcdaniels9079 4 ปีที่แล้ว +8

      Anirudh S you are not your FTP. Enjoy your cycling.

    • @pelisinho
      @pelisinho 3 ปีที่แล้ว +1

      @@MistakeUponLake mine is 143. I win :D

  • @markcavandish1295
    @markcavandish1295 3 ปีที่แล้ว +2

    Damn... Even non-scientific talk is boring on this channel.