The 4 hardest workouts I do to reach PEAK Cycling Fitness
ฝัง
- เผยแพร่เมื่อ 5 ส.ค. 2024
- Showing and explaining the 4 hardest workouts I regularly use when training for my biggest target races.
Workout 1: / strava
Workout 2: / strava
Workout 3: / strava
Workout 4: / strava
📈 My Cycling Coaching services: www.nero.club/coaching
Follow me on Strava: / strava
Footage courtesy of Chris Miller, Nero Racing. - กีฬา
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...
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?
Haven't checked strava but the Taronga segment is from the ferry wharf up to the top carpark ?
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.
Nice video! What music do you listen to?
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.
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
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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What cadence do you recommend on the 2 hour sweet spot?
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 😂
#4, is low cadence a harder gear?
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
looks like fun workouts, gonna do all of these within 8 days. let's see what happens
💪 good luck
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.
Good lord, these power numbers are just… inhuman 😳
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.
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
2hours 91% workout that you did was ranks as UCI pro
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.
I think if you can do 2 hours solid at 91%, you should probably up your FTP!
390ftp??????how
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.
Woah , 2 hr sweet spot ......pass
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….
How did you get the bar on strava that give you the time of the effort, w/kg, uci rank etc. ?
Look up Sauce for Stava