A concept that's helped me in my cycling is 'don't race in training'. Training is about balance. You want to train hard enough to get a stimulus but not so hard that you dig yourself a hole.
Enjoying the videos! Given the importance of psych for cycling, would be super interested in a video on your mental experiences/tips/thoughts on the bike. I.e., what is going through your mind to get you through a 2h@91% ride...
9:06 Isn’t the point of doing SFR intervals doing them seated and without pulling on the bars? Okay I know these arent classic SFR intervals but I remember A.Sassi once explaining how to do these and he highlighted the words: seduto e rilassato, which means seating and relaxed(referring to the upper body I would guess) and he is the one who properly introduced low cadence work in the early 80’s.
Whats the thinking behind so little rest between sets in the 30/15? Ronnestadt, which seems the likely inspiration, had 6mins rest between sets. If the choice is between insufficient recovery and blowing early in third set vs. more recovery and making it deeper into that third set, the latter seems preferable since it gives more time in zone. I personally add time to the recovery blocks sometimes. I find that its easy to get HR to spike back to ideal levels in the first couple intervals, so I don't feel like too much rest significantly cuts into the time in zone goal of the session. Curious what your take is here.
Jesse - 2hr sweetspot. Obviously you are very fit, because most people cannot do that. But I'm interested. What happens when your are doing these tempo or sweet-spot efforts and your HR maxs out? Do you cut your workout in half, and take a few mins break before resuming? Or do you lower your target power for next time?
If you fatigue too much during an SST or tempo session, your legs might get too fatigued and your effort level will go up but you won't hit max HR. If you can't do it, then just do a shorter session. Maybe start at 1 hour SST first then build up
Nice video, I have a question about the fourth session though: Won't the muscles fibres stay contracted for way too long at such a low cadence, hence causing a low oxygen delivery to the muscles? This doesn't sound effective, or maybe you do it to cause unnatural muscle fatigue? Thanks. Keep the videos coming!
Thanks. It won't effect blood flow much, or oxygen delivery. But you will fatigue faster than doing regular cadence work because of increased muscular fatigue. Which is part of the reason for doing it, it's different method of overload beside the usual ways of doing more power or going for longer, etc
Haha I do the same thing for music too on zwift! Gotta save that gold for the hard parts. Your first workout sounds a lot like the Gorby that you reviewed , but double the load and less recovery. How frequently do you do these sessions in a training chedule?
Hi Jesse, thanks for the great content. In the forth session are they done in and out of the saddle? I remember Cadel Evan’s coach had him do 8x5mins @ approx 45 rpm seated, but probably below threshold. Does this compare with your workout?
I have to be super careful with VO2MAX workouts. I do 40-20s @ 130% because I find the maths easier to remember where I am in the workout. 3x10 broke me completely, took a month to recover.
I'm doing my 3x10x40/20 at 130% FTP in ERG Mode and it's pure hell really. Is there any benefit of doing this session in ERG mode because of accumulated time in zones vs. doing it without ERG mode? I really need to know if it's necessary to torture myself this way 😂
Try it without erg on. Not only can you spike the power faster than a trainer will ramp up resistance, which is more realistic for race efforts, it also allows you to coast instantly to maximize your short recovery. Otherwise you're pedaling harder than you want to be for the first 2-3 seconds of each recovery. I pick my big ring gear combo that gets me the correct power at an ideal cadence for the "ON" efforts, then for each "OFF" I shift 2 or 3 gears easier in the rear. Memorize how many shifts you need for each and you become your own erg.
Yeah i couldn't do any of those. I used to think that surely any rider can do the same workouts at different watts yes but the same percentage of ftp. But i have learnt that even at a reduced ftp and therefore wattage, i super struggle with any efforts above ftp.
Try doing a 20 / 40 ( vo2max) session , where the 20 seconds is 130 percent above FTP and the 40 second 'rest' is really easy like below 50% of FTP , start with 2 set of 5 with 8 minutes of rest between sets , it's a bit like Jesse's second work out just with longer easy off period s
There is no such a thing as a "hard workout", there are just workouts which are out of your reach. If it's too hard, anyway, you will need more time to recover than necessary, and thus amper you general improvement.
A concept that's helped me in my cycling is 'don't race in training'. Training is about balance. You want to train hard enough to get a stimulus but not so hard that you dig yourself a hole.
Jesse, All of your content from this kinda era is so good. It would be great if you came back to this one day. (Love the Nero show though!)
Enjoying the videos! Given the importance of psych for cycling, would be super interested in a video on your mental experiences/tips/thoughts on the bike. I.e., what is going through your mind to get you through a 2h@91% ride...
Now things are opening up in Sydney… could you and Chris do a review of the top 5 rides in greater Sydney??
Seconding this, this would be awesome.
third this. I'd love to know if I ever visited
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9:06 Isn’t the point of doing SFR intervals doing them seated and without pulling on the bars? Okay I know these arent classic SFR intervals but I remember A.Sassi once explaining how to do these and he highlighted the words: seduto e rilassato, which means seating and relaxed(referring to the upper body I would guess) and he is the one who properly introduced low cadence work in the early 80’s.
Whats the thinking behind so little rest between sets in the 30/15? Ronnestadt, which seems the likely inspiration, had 6mins rest between sets. If the choice is between insufficient recovery and blowing early in third set vs. more recovery and making it deeper into that third set, the latter seems preferable since it gives more time in zone. I personally add time to the recovery blocks sometimes. I find that its easy to get HR to spike back to ideal levels in the first couple intervals, so I don't feel like too much rest significantly cuts into the time in zone goal of the session. Curious what your take is here.
Haven't checked strava but the Taronga segment is from the ferry wharf up to the top carpark ?
Good lord, these power numbers are just… inhuman 😳
Jesse - 2hr sweetspot. Obviously you are very fit, because most people cannot do that. But I'm interested. What happens when your are doing these tempo or sweet-spot efforts and your HR maxs out? Do you cut your workout in half, and take a few mins break before resuming? Or do you lower your target power for next time?
If you fatigue too much during an SST or tempo session, your legs might get too fatigued and your effort level will go up but you won't hit max HR. If you can't do it, then just do a shorter session. Maybe start at 1 hour SST first then build up
Nice video, I have a question about the fourth session though:
Won't the muscles fibres stay contracted for way too long at such a low cadence, hence causing a low oxygen delivery to the muscles? This doesn't sound effective, or maybe you do it to cause unnatural muscle fatigue?
Thanks. Keep the videos coming!
Thanks. It won't effect blood flow much, or oxygen delivery. But you will fatigue faster than doing regular cadence work because of increased muscular fatigue. Which is part of the reason for doing it, it's different method of overload beside the usual ways of doing more power or going for longer, etc
Haha I do the same thing for music too on zwift! Gotta save that gold for the hard parts.
Your first workout sounds a lot like the Gorby that you reviewed , but double the load and less recovery.
How frequently do you do these sessions in a training chedule?
Hi Jesse, thanks for the great content. In the forth session are they done in and out of the saddle? I remember Cadel Evan’s coach had him do 8x5mins @ approx 45 rpm seated, but probably below threshold. Does this compare with your workout?
Usually all of them are done in the saddle, Aldo prescribed Cadel with 45-50rpm most commonly at 4.5w/kg which is way below Cadel’s threshold.
#4, is low cadence a harder gear?
What cadence do you recommend on the 2 hour sweet spot?
Nice video! What music do you listen to?
I have to be super careful with VO2MAX workouts. I do 40-20s @ 130% because I find the maths easier to remember where I am in the workout. 3x10 broke me completely, took a month to recover.
2hours 91% workout that you did was ranks as UCI pro
Why don’t you use ERG mode for the VO2 intervals?
It’s because some of them all are like go harder if your feeling good
I'm doing my 3x10x40/20 at 130% FTP in ERG Mode and it's pure hell really. Is there any benefit of doing this session in ERG mode because of accumulated time in zones vs. doing it without ERG mode? I really need to know if it's necessary to torture myself this way 😂
Try it without erg on. Not only can you spike the power faster than a trainer will ramp up resistance, which is more realistic for race efforts, it also allows you to coast instantly to maximize your short recovery. Otherwise you're pedaling harder than you want to be for the first 2-3 seconds of each recovery.
I pick my big ring gear combo that gets me the correct power at an ideal cadence for the "ON" efforts, then for each "OFF" I shift 2 or 3 gears easier in the rear. Memorize how many shifts you need for each and you become your own erg.
looks like fun workouts, gonna do all of these within 8 days. let's see what happens
💪 good luck
What tires do you use on your Gravel bike? Thanks.
I walk through the gravel bike setup in my "why I train with a gravel bike" video
@@nerocoaching Thanks for your reply. I will check it out.
How can your power be so damn straight?
Yeah i couldn't do any of those. I used to think that surely any rider can do the same workouts at different watts yes but the same percentage of ftp. But i have learnt that even at a reduced ftp and therefore wattage, i super struggle with any efforts above ftp.
Try doing a 20 / 40 ( vo2max) session , where the 20 seconds is 130 percent above FTP and the 40 second 'rest' is really easy like below 50% of FTP , start with 2 set of 5 with 8 minutes of rest between sets , it's a bit like Jesse's second work out just with longer easy off period s
Woah , 2 hr sweet spot ......pass
Jesse if you're doing 91% FTP for 2hrs your FTP is plain wrong , 2hrs at that intensity is nuts !!
no, not at all! FTP is what you should be able to produce for 1hr. 91% for 2hrs is quite reasonable for a well-trained cyclist.
There is no such a thing as a "hard workout", there are just workouts which are out of your reach. If it's too hard, anyway, you will need more time to recover than necessary, and thus amper you general improvement.
I think if you can do 2 hours solid at 91%, you should probably up your FTP!
What's ya day job
au.linkedin.com/in/jessecoyle1
@@nerocoaching cool I suspected. I'm a cardiologist and find your stuff really interesting. Might sign up for coaching
These are done from the ferry wharf up to the top carpark ?
Even the f it is a joke for the videos….