I'm a novice cycler 6months into my lifestyle Change and I did over 25 miles yesterday and I felt amazing afterwards stories like yours are an inspiration thankyou my brother stay healthy ...
i did 29 miles on my second week. Going for 160 in 2 days event in my city in a couple of months see how it goes. Ive only been riding for like 2 months lol
Didn't realize you were a firefighter until halfway through. The nights on the trainer at the station are very familiar to me. It's impressive you are able to do so well with a job that has you running on little to no rest some nights. Congrats
Hmm ... firefighter/medic? I've had to do a couple days at a station and ride-alongs (medic) as well and the hardest thing I ever saw those guys do is fold their laundry. *Perfect* job for someone in competitive athletics ... especially cycling. Lots of free time with those guys while they're on shift. That said, Justin is a bad dude with more talent and constitution than I'll ever have. Nice documentary.
33k population city east of Columbus, Ohio ... manned by 4 stations. Other was a 38k population city manned by 2 stations. Believe me, these guys have it good with their schedules vs workload. They roll into the squad bay, drop off their "rides" to the emergency department, a 5 minute report (if that) to the RN, and then they're on their way back to the firehouse for some more TH-cam watching. Oh ... and on one run they took the long way back to the firehouse in order to keep their medic "Out of service". Not being a hater, just jealous they make more money than I do for, what I've witnessed, minimal work
It depends on the station. We have 3 slow stations and 1 busy one. This last year has been my turn in the barrel. Up most nights. But yes, the fire service allows me to train more than the avg working athlete. With that said busy days and a good amount of smoke inhalation can derail a good week of training
Jack Berry Emergency service workers aren't paid for what they do, they're paid for what they might have to do. They could be called on any day to go into a situation that they might not come back from. Or they might have to see things that would freak most people out into post traumatic stress.
"To be just incredibly fit and there's a certain feeling that you get that when you're 4 or 5 percent body fat you're just tough as nails". I'm a runner instead of a cyclist, but I totally get this. That feeling of being super tough!
That's just how life and races are. We put everything in, train hard, prepare and everything and it just don't go the way we want. Shit happens and may even feel like crap at the start. But, when we finish it, it feels so good even though not everything went as expected. And that's what make us all coming back.
This sport, without a doubt, is the most grueling and challenging sport of any sport out there, bar none!! Getting your head around what it takes to be a great rider is phenomenally hard. This guy has what it takes and isn't afraid to suffer, and suffer you do. Good for him and his tenacity and best of luck for his goals.
Respect! .. Thanks so much for sharing this. I'm just an amateur cyclist but had a fall recently .. Oil on the road because of a farmer with a leaking truck. Decent wounds on my leg due to a 10 meter slide on the road, damaged clothing, damaged bike. I considered the whole liability insurance path but didn't want to get in a negative spiral .. Loads of advise from people, but in the end it’s what you decide to do with it. Made me feel pretty lonely. I overcame the negative, bought new clothes, had my bike fixed and was back on after a couple of weeks. Had moments of anger and sadness but overcame them all .. Seeing your video gave me a good feeling about myself and the choice I made to go for the positive and pick up as soon as possible. Thanks again and may you reach the goals you set for yourself!
So - this as released more than 6 years ago. TrainerRoad is soooo much bigger now, how about some more absolute banger longer form documentaries?? I mean imagine what they could do now, if they could do this in 2016!
I come back to this video multiple times a year. Great editing, great people, interviews, scenic shots, relatability. Trainer Road Needs more videos like this.
Was so great to see all the rides from my home town - RENO! Geiger grade, Verdi loop, etc. Such a great surprise to wake up to here in snowy NYC. Awesome video - beautifully shot and well produced. Big props to David Christenson and congrats to Justin! This was awesome!
I know it's all the little things that matter, and in the few sayings that I use to make my mind work, I say this, "Did I quit or did I fail"? I found it profound, cause, if you quit, it's your mind that was weak. If you fail, that means you went till you could not go any more and your body gave up. Big difference between the two.
Adding this to my inspirational playlist. “Give me another gear, I got this”. This should be the eternal mantra of every master!! Is certainly mine. I love charging up a hill, gaining position and knowing that the masters are a force to be reckoned with! Eat that, millennials. J/k. I hope every generation appreciates the dedication and sacrifice the previous generations have invested in our sport.
This is very deep. That feeling he talked about is exactly why I decided at 300lbs to get on the bike. Every day I go faster I want to tear up the fucking mountains.
Last week I went for a 20 mile ride and was really sore the next day, but I’ll keep improving I know it, and next time I’ll be a little less sore, and I’m willing to persevere and keep improving until I’m eventually almost not sore at all. My wife was proud and she gave me Ibuprofen and made me cocoa. Cycling is my life, it’s who I am now.
Justin is very inspiring. I am 13 years old and live in Davie Florida. I am a beginner cyclist and ride the Specialized allez. In the future I would like to compete in time trials. I know that nobody will really care all too much but I would like to put it out there. If anyone would have any tips on how I could accomplish this goal of mine than feel free to reply with them. Thanks for reading this comment if you are reading this last sentence.
Ride your bike as much as you can. Also, go ride with local bicycle shops near you because they probably organize group rides! Don’t focus too much on training plans, just ride as much as possible. If you’re lucky, maybe your parents can set you up on the TrainerRoad app! Good luck dude 👍🏼
Heres my answer to someone else: READ Cycling books, learn how to train, study what is good technique and develop your pedalling, learn to cook. JOIN A CYCLE CLUB. DONT BUY A POWER METER. All you need is a speedo or one with cadence on it - costs say $30. Put orthotics in your bike shoes and wear out bike tyres. If you are not wearing out bike tyres - turn the TV and computer off and get off your back side. Regular training for a beginner or intermediate cyclist is more important than what you do. 80% of results comes from only 20% of what you need to do. Dont worry about small things - training, diet and frontal area are what important. I am a strong believer in cross sport training - yoga, stretching, swimming, running and weight training. Swim in summer then run in winter. Swimming is great for improving posture. I didnt swim in winter because of the throat infections I always seemed to get. I weight trained 3 days a week and loved it. Cyclists today have no upper body strength and its the main cause of bobbing around on the bike. I trained on an old bike with mud guards and rear bike rack. A great way to increase strength is to place a house brick on the rear bike rack. Find an old car tyre and tie it to the back of your bike. Do short sprints less than 200 metres. The "best way to" develop a fast start and over the dead spot between 1 and 2 in the pedal stroke. Get a killer acceleration. Join a cycle club they will have good people who know what they are doing - preferably race on the track - learn how to pedal. Learn to cook - Greek, Italian, Indian, Chinese, Yeast etc. You will need to train - a minimum of 20 hours per week for national; 30 hours a week for world class. I started out (16/17 years old) training 1hr before school and 1 hour after every day and 6 hour long distance ride Saturdays. I then did 1 in 4 - ride 3 mile then 1 mile flat out, ride 30 minutes then another 10 minutes flat out, ride 3 hours then 1 hour flat out and so on. Later I did 5 hours then 1 hour flat out - which is 1 in 6. As well as Easy (Sy), Hard - intervals (M), Easy (T), Mod (W), Hard (Th), Easy (F), Long (St). You can use Easy, Hard, Easy, Hard, Easy, Hard and so on. Or i prefer Easy, Moderate, Hard, Easy, Moderate, Hard and so on. Design your own programs for 6 hrs a week, 10 hours a week, 12 hours a week and 15 hours a week. Between 13 and 15yo learn the sport. This means enjoy it only. Then Base train 3 yrs for endurance from 16 years old (17/18/19). 2yrs for state/national title (20/21). 5 years for world class/Olympic gold medal (22/26). 6 years for Tour of France win between 29/32 years old. After 10 years training its about training years not about what you do. Know your body - this means training by feel. Do not use a power meter in your first 3 years of racing. My program 15hrs per week: Monday Active rest (swimming, yoga, golf, table tennis, snooker, leisure courses cooking etc) Tuesday Begin with Hill sprints then later just intervals Wednesday Tempo rides Thursday Hill sprints and weight training Friday Active rest otherwise train harder on Thursday Saturday Long ride at race pace if not Sunday (100miles/150km, 4, 5 or 6 hours) Sunday Half long ride at race pace if not used on Sat. My resting heart beat was 44 in my early 20's. Off season weight train Mon/Wed and Fri. Run backwards to stretch and strengthen hamstrings. Lie on your back resting on a flat hard surface for 30 mins each day - watch TV. Fixes poor posture and shoulder impingement injuries - everyone suffers this. Walk or run bare foot on beach sand regularly. My interval times are 6 sec, 12 sec, 30 sec, 1 min, 2 min, 3 min, 30 min, 60 min, 2 hr, 3 hr, 4 hr, 5 hr and 6 hr. I used 1 in 6. Ride 6 hours with the last hour all out. Ride 60 mins with the last 10 mins all out. And so on. (Eddie Merkx used the same formula) Run 1 in 4. Run 3 miles easy then 1 mile all out. Run 3 mins then 1 min all out. And so on. If the race is 4 minutes long the intervals are 1, 2 and 3 minutes. the most important is 3 minutes. And so on. Learn to pedal - Ride 1000 miles any way you like. Then ride fixed gear 64 inches for a month then 73 inches for a month. EVERY CYCLIST I COACH MUST DO THIS. train 86 inches on the track then race in 88 inches at beginning of season. No one trains in high gears and wins - and LASTS. Train low/race high. The old European 6 day riders used 86 inches and the USA riders used 88 inches. The USA riders won the first 2 days then their legs died on the 3rd day. For time trials less than 25 mile use 105 cadence. For longer use 100. Start with 80 then 90. Climb in 75/90 cadence. If you need to climb in a higher cadence weight train twice a week until you dont have to. Train against time or cadence. Calculate the speed that a cadence of 100 is for each gear on your road bike. I use a piano metronome to learn what each cadence feels like. (learn to play drums) EVERY CYCLIST I COACH MUST READ: (they are available from Amazon or Abe Books) Training for Cycling Davis Phinney and Connie Carpenter. Greg Lemonds Complete Book of Cycling. The Cyclists Training Bible Joe Friel. Bike Fit by Phil Burt. (Book Depository UK) The Australian Racing Handbook Peter Lloyd. Bicycle Track Racing by Bike World. Track Cycling Training and Racing Michael Mahesh. Aussie Attack keith Webb. The Triathlon Training Book James Beckinsale The triathletes training Bible Joe Friel Dave Scotts Triathlon Training. Lastly its better to enjoy life than be a perfectionist. Dont worry about little things. You will train better and race better.
I am the same age, ride the same exact bike (specialized allez sport) and i am also a beginner cyclist but i live in east africa but the opportunities here are not that good. Here are some tips from my best friend also the best cylist in my city - NEVER miss BREAKFAST, NO MATTER WHAT - While riding you need to feel the pain in your legs, even if it burns dont stop pedaling - you can eat junk food but limit yourself to it - have a bannana before any race
Congratulations Justin! Almost certainly the strongest rider in the country who has a real 40+ hour a week job, much less a physical job! AND, he's a truly a great guy from a fantastic family.
I love this video, the dedication to become the best, the sacrifice to get the training in, your life working around training and racing to be the best. Real inspirational video that I keep coming back to every now and again. Anyone know any other videos similar to this? Videos where an individual dedicates his/her life to training to winning.
Stopped cycling because of a knee and ankle injury on both legs, finally got back on the road after 5 years of pretty much no cycling...got just 48km/h on average and i guess its just up from there. Lets see how we do, Justins story inspires me to just keep going despite the pain i still feel
Really inspiring! I ride the Noon ride (close to Palo Alto area) sometimes, and there are some strong riders there, I met a fireman last time, I can´t say I remember his name, and came to think of him when I saw this video. Thanks for sharing, it was inspiring. I am turning 40 this year, so way to late into this sport to be up there, but it´s great to be out there every time. Keep it up! Stay healthy and injury free, next year you´ll get it!
I've been watching this moved at least 20 times since it was released! So much motivation! "to rip off mountains side, out of the saddle, just give me another gear - I got this!" - one of the best quotes I've ever heard!
Just riding a hybrid right now, but I've been clocking in around 30 miles per day on average of a mix of urban, hill, and trail riding. Definitely becoming more powerful. Great sport, and great alternative to cars.
Great story and great video, very well made. Kudos to Justin Rossi for sharing his story and David Christenson for the great filming/editing. Truly inspiring!
Inspirational! I love the little details, the trying to find a reason to explain the eluding "why" (all of us training can relate, even if it's not as intense). Clear as day the filmmakers knew the subject well! Great editing, length, camera work, too! Congrats
There is always going to be someone faster ... That's it right ? And wanting to try to beat them, not to beat them, just for yourself, prooving yourself. The Chase ... The drive, once it get's you, I would have never thought it would get me, but it did, and I don't regret it. Nice film, inspiration :)
I am cycling through Australia on a trekking bike with 50kg of stuff, food and water on me. I never understood cyclists but now I finally understand what this is all about. This shit is hard as fuck and one of the hardest things to do mentally and physically. This video is so interesting to watch and I can not wait to get on a race bike and see what I am able to do.
Freaking awesome.. how he described cycling makes him feel and what he strives for is exactly what I feel. And I just do it for fun. Cycling gives me a feeling of total freedom. Even when it hurts like hell.
Loved the vid. Nice job.Justin hit the nail right on the head of what makes all the time and suffering worth it. That feeling of strength, fitness, or whatever you label. when you can just drop the hammer at will.
The triumph and the tragedy, cycling is so mentally brutal. I have had those conversations with myself that he was having and you keep doing it for that one day, when it all comes together.
Reminds me of the times I was an athlete... We had a crazy trainer that was asking us(15 years old) to do 400m under 1 minute, 15 times(with a 100m slow run between the runs) - every day you would throw up, it was brutal but somehow I enjoyed it anyway(only afterwards - the power you feel in your body is so awesome and rewarding).
@@conscious_competence3703 Sorry, nobody can condense this feedback in a youtube comment. It comes down to a lot of training, but you need to recover and eat correctly - which cannot be generalized in a youtube comment. Try maybe to find a local cycling team, if your goal is to do it professionally. A trainer can give you daily advice, based on the situation.
+TrainerRoad have been listening to you guys rave about this video on your podcast and finally got around to watching it. May I say the hype was more than justified! Very inspirational mini documentary.
very nice vid. I am back on the bike after 6 years. I agree, I is nice when you can ride like you have a tail wind all day. first event 5/20/17...75 miles with 6000+ ft accent. still chasing the fitness of days past.
very good documentary. at the end of the day its all about how much pain you can handle. Thanks to Justin to shows us some insight in the National TT Championships.
Messaging definitely makes you faster. Especially the night before a race. Peak power will be the same without a message, but going up to peak power is far easier with a message.
I am a cyclist, You Are An INSPIRATION to me to rise and be better everyday, i may not be on the same level as you but i still have passion. my best friend is a cyclist too, he is better than me and i am trying to become better, i train at all my free time but im barely becoming better, in fact i train on the roads in east africa, i just got hit by a car and that affected my performance.
This was inspirational! Was a Zwift subscriber for a while but have been using Trainerroad for a few months. Ive made huge progress. Hoping for a good year if the coronavirus let's me
Six years on and I keep coming back to this video. It’s so inspirational! What a dedicated guy!
Me too. When I was coming up in the sport this had a constant presence. Being a CAT 1 in the US was a wild ride before COVID. Ride till I die.
Same here. "Striving for the fitness to rip up a mountain, reach for another gear, and say I got this." So good.
7 years on and likewise, still coming back. Watched it as I did threshold efforts on the turbo for some inspiration!
"I just gotta put my head down and suffer"
That hit me hard...
Man..... Cyclists are some of the most dedicated, determined, and focused people.
Yeah suffering and sweat is your daily companion.
They have to be to validate the price they spend on their equipment.
hahaha. I ride but found this hilarious.
It brings down the cost per mile. LOL
You probably suck then.
I'm a novice cycler 6months into my lifestyle Change and I did over 25 miles yesterday and I felt amazing afterwards stories like yours are an inspiration thankyou my brother stay healthy ...
i did 29 miles on my second week. Going for 160 in 2 days event in my city in a couple of months see how it goes. Ive only been riding for like 2 months lol
Nice job, keep it up! Remember; it never gets any easier, you just get faster!
Good job man. I'm on my 2nd week. do 20 mile rides twice a week and then one longer 30-35 mile ride on weekends :). Keep it up!
TheBlkzenki well done brother I was overweight n now lost 6. stone over 9 months feel amazing
Adam Meyer thank brother means a lot great motivation with help from great ppl like yourself
Even his head is aero
that really made me laugh haha
shame is number was flapping about
yup...lol
Lol.. That made me laugh so good.. Thank you!
Hairo
That's 50km/h average. Dude's killing it :)
S Andreev that’s madness!! Crazy strong
I've got a hillyish circuit near my house. Struggling to take any time of 1 hour on the dot and it's 28km. God damn.
e-bike
Didn't realize you were a firefighter until halfway through. The nights on the trainer at the station are very familiar to me. It's impressive you are able to do so well with a job that has you running on little to no rest some nights. Congrats
Hmm ... firefighter/medic? I've had to do a couple days at a station and ride-alongs (medic) as well and the hardest thing I ever saw those guys do is fold their laundry. *Perfect* job for someone in competitive athletics ... especially cycling. Lots of free time with those guys while they're on shift. That said, Justin is a bad dude with more talent and constitution than I'll ever have. Nice documentary.
Jack Berry not all fire stations are equal. You were obviously at a slow station.
33k population city east of Columbus, Ohio ... manned by 4 stations. Other was a 38k population city manned by 2 stations. Believe me, these guys have it good with their schedules vs workload.
They roll into the squad bay, drop off their "rides" to the emergency department, a 5 minute report (if that) to the RN, and then they're on their way back to the firehouse for some more TH-cam watching. Oh ... and on one run they took the long way back to the firehouse in order to keep their medic "Out of service".
Not being a hater, just jealous they make more money than I do for, what I've witnessed, minimal work
It depends on the station. We have 3 slow stations and 1 busy one. This last year has been my turn in the barrel. Up most nights. But yes, the fire service allows me to train more than the avg working athlete. With that said busy days and a good amount of smoke inhalation can derail a good week of training
Jack Berry Emergency service workers aren't paid for what they do, they're paid for what they might have to do. They could be called on any day to go into a situation that they might not come back from. Or they might have to see things that would freak most people out into post traumatic stress.
"To be just incredibly fit and there's a certain feeling that you get that when you're 4 or 5 percent body fat you're just tough as nails". I'm a runner instead of a cyclist, but I totally get this. That feeling of being super tough!
He struck gold with that wife though, supportive, sound and good looking!!
BIG FACTS
50% Talent.
50% Drive.
As An Aspiring Tennis Fitness Coach, That Was Great Feed100%
the guy is lucky to have a wife that can put up with his cycling passion.
John G Some time wives stop you from doing these cool things, so we men..have to be very patience and polite :-)
Nice bro,,,,,,,👍👍👍💃💃💃,,,???
John G you right.....he is lucky...my wife hate my bikes.... i wish have a wife who i can share how much i love Cycling.
So do I man, so do I.
It is called feminism. 30 years ago women used to want to help their man. Now all they want is to take from them and treat them like $#!+
That's just how life and races are. We put everything in, train hard, prepare and everything and it just don't go the way we want. Shit happens and may even feel like crap at the start. But, when we finish it, it feels so good even though not everything went as expected. And that's what make us all coming back.
your racing number was flapping around in the wind, precious watts being lost.
They should just rubber stamp a number on the jersey instead.
@@casualguy3938 staple it to his forehead. He would work out the angles to cut a watt.
Congratulations Justin. We all desire to win, but it's how you handle the losses that is the sign of a true champ. You're an inspiration.
This sport, without a doubt, is the most grueling and challenging sport of any sport out there, bar none!! Getting your head around what it takes to be a great rider is phenomenally hard. This guy has what it takes and isn't afraid to suffer, and suffer you do. Good for him and his tenacity and best of luck for his goals.
Respect! .. Thanks so much for sharing this. I'm just an amateur cyclist but had a fall recently .. Oil on the road because of a farmer with a leaking truck. Decent wounds on my leg due to a 10 meter slide on the road, damaged clothing, damaged bike. I considered the whole liability insurance path but didn't want to get in a negative spiral ..
Loads of advise from people, but in the end it’s what you decide to do with it. Made me feel pretty lonely. I overcame the negative, bought new clothes, had my bike fixed and was back on after a couple of weeks. Had moments of anger and sadness but overcame them all .. Seeing your video gave me a good feeling about myself and the choice I made to go for the positive and pick up as soon as possible.
Thanks again and may you reach the goals you set for yourself!
So - this as released more than 6 years ago. TrainerRoad is soooo much bigger now, how about some more absolute banger longer form documentaries?? I mean imagine what they could do now, if they could do this in 2016!
I come back to this video multiple times a year. Great editing, great people, interviews, scenic shots, relatability. Trainer Road Needs more videos like this.
This is one of the best cycling videos / documentaries I've seen on TH-cam. Great work, keep it up!
watch pedal then! ;)
You're right Bro
You are 100% correct , i want more , does he have an account?
Was so great to see all the rides from my home town - RENO! Geiger grade, Verdi loop, etc. Such a great surprise to wake up to here in snowy NYC. Awesome video - beautifully shot and well produced. Big props to David Christenson and congrats to Justin! This was awesome!
I know it's all the little things that matter, and in the few sayings that I use to make my mind work, I say this, "Did I quit or did I fail"? I found it profound, cause, if you quit, it's your mind that was weak. If you fail, that means you went till you could not go any more and your body gave up. Big difference between the two.
People like you create a passion in us to move forth and push forward..I like your spirit..
REALLY well done. Cool look into an elite rider!!!
Justin if you ever read this... You rock man! Keep going! I feel inspired!
Adding this to my inspirational playlist. “Give me another gear, I got this”. This should be the eternal mantra of every master!! Is certainly mine. I love charging up a hill, gaining position and knowing that the masters are a force to be reckoned with! Eat that, millennials. J/k. I hope every generation appreciates the dedication and sacrifice the previous generations have invested in our sport.
This is very deep. That feeling he talked about is exactly why I decided at 300lbs to get on the bike. Every day I go faster I want to tear up the fucking mountains.
I keep coming to this video ... For us who love the sport, this is pure gold.
I am lost for words. Only one comes to mind. RESPECT!
Flippp. 31 mph avg
... I do that down hill
same
Great story, so well told by filmmaker Dave Christenson.
Last week I went for a 20 mile ride and was really sore the next day, but I’ll keep improving I know it, and next time I’ll be a little less sore, and I’m willing to persevere and keep improving until I’m eventually almost not sore at all. My wife was proud and she gave me Ibuprofen and made me cocoa. Cycling is my life, it’s who I am now.
So good to hear that you're enjoying the journey :)
i love cycling! i also love the dedication that cyclists have, really cool.
Justin is very inspiring. I am 13 years old and live in Davie Florida. I am a beginner cyclist and ride the Specialized allez. In the future I would like to compete in time trials. I know that nobody will really care all too much but I would like to put it out there. If anyone would have any tips on how I could accomplish this goal of mine than feel free to reply with them. Thanks for reading this comment if you are reading this last sentence.
TYler SChecter hey man, I’m 18, started road biking at 11. Advice that I can give you is to train your ass off and don’t eat junk food.
Ride your bike as much as you can. Also, go ride with local bicycle shops near you because they probably organize group rides!
Don’t focus too much on training plans, just ride as much as possible. If you’re lucky, maybe your parents can set you up on the TrainerRoad app! Good luck dude 👍🏼
Heres my answer to someone else:
READ Cycling books, learn how to train, study what is good technique and develop your pedalling, learn to cook.
JOIN A CYCLE CLUB. DONT BUY A POWER METER. All you need is a speedo or one with cadence on it - costs say $30.
Put orthotics in your bike shoes and wear out bike tyres. If you are not wearing out bike tyres - turn the TV and computer off and get off your back side.
Regular training for a beginner or intermediate cyclist is more important than what you do. 80% of results comes from only 20% of what you need to do.
Dont worry about small things - training, diet and frontal area are what important. I am a strong believer in cross sport training - yoga, stretching, swimming, running and weight training. Swim in summer then run in winter. Swimming is great for improving posture. I didnt swim in winter because of the throat infections I always seemed to get. I weight trained 3 days a week and loved it. Cyclists today have no upper body strength and its the main cause of bobbing around on the bike. I trained on an old bike with mud guards and rear bike rack. A great way to increase strength is to place a house brick on the rear bike rack. Find an old car tyre and tie it to the back of your bike. Do short sprints less than 200 metres. The "best way to" develop a fast start and over the dead spot between 1 and 2 in the pedal stroke. Get a killer acceleration.
Join a cycle club they will have good people who know what they are doing - preferably race on the track - learn how to pedal.
Learn to cook - Greek, Italian, Indian, Chinese, Yeast etc.
You will need to train - a minimum of 20 hours per week for national; 30 hours a week for world class. I started out (16/17 years old) training 1hr before school and 1 hour after every day and 6 hour long distance ride Saturdays. I then did 1 in 4 - ride 3 mile then 1 mile flat out, ride 30 minutes then another 10 minutes flat out, ride 3 hours then 1 hour flat out and so on. Later I did 5 hours then 1 hour flat out - which is 1 in 6. As well as Easy (Sy), Hard - intervals (M), Easy (T), Mod (W), Hard (Th), Easy (F), Long (St).
You can use Easy, Hard, Easy, Hard, Easy, Hard and so on. Or i prefer Easy, Moderate, Hard, Easy, Moderate, Hard and so on.
Design your own programs for 6 hrs a week, 10 hours a week, 12 hours a week and 15 hours a week.
Between 13 and 15yo learn the sport. This means enjoy it only.
Then Base train 3 yrs for endurance from 16 years old (17/18/19).
2yrs for state/national title (20/21).
5 years for world class/Olympic gold medal (22/26).
6 years for Tour of France win between 29/32 years old.
After 10 years training its about training years not about what you do.
Know your body - this means training by feel. Do not use a power meter in your first 3 years of racing.
My program 15hrs per week:
Monday Active rest (swimming, yoga, golf, table tennis, snooker, leisure courses cooking etc)
Tuesday Begin with Hill sprints then later just intervals
Wednesday Tempo rides
Thursday Hill sprints and weight training
Friday Active rest otherwise train harder on Thursday
Saturday Long ride at race pace if not Sunday (100miles/150km, 4, 5 or 6 hours)
Sunday Half long ride at race pace if not used on Sat.
My resting heart beat was 44 in my early 20's.
Off season weight train Mon/Wed and Fri.
Run backwards to stretch and strengthen hamstrings.
Lie on your back resting on a flat hard surface for 30 mins each day - watch TV. Fixes poor posture and shoulder impingement injuries - everyone suffers this.
Walk or run bare foot on beach sand regularly.
My interval times are 6 sec, 12 sec, 30 sec, 1 min, 2 min, 3 min, 30 min, 60 min, 2 hr, 3 hr, 4 hr, 5 hr and 6 hr.
I used 1 in 6. Ride 6 hours with the last hour all out. Ride 60 mins with the last 10 mins all out. And so on.
(Eddie Merkx used the same formula)
Run 1 in 4. Run 3 miles easy then 1 mile all out. Run 3 mins then 1 min all out. And so on.
If the race is 4 minutes long the intervals are 1, 2 and 3 minutes. the most important is 3 minutes. And so on.
Learn to pedal - Ride 1000 miles any way you like.
Then ride fixed gear 64 inches for a month
then 73 inches for a month. EVERY CYCLIST I COACH MUST DO THIS.
train 86 inches on the track then race in 88 inches at beginning of season.
No one trains in high gears and wins - and LASTS. Train low/race high.
The old European 6 day riders used 86 inches and the USA riders used 88 inches. The USA riders won the first 2 days then their legs died on the 3rd day.
For time trials less than 25 mile use 105 cadence. For longer use 100. Start with 80 then 90. Climb in 75/90 cadence. If you need to climb in a higher cadence weight train twice a week until you dont have to. Train against time or cadence. Calculate the speed that a cadence of 100 is for each gear on your road bike.
I use a piano metronome to learn what each cadence feels like. (learn to play drums)
EVERY CYCLIST I COACH MUST READ: (they are available from Amazon or Abe Books)
Training for Cycling Davis Phinney and Connie Carpenter.
Greg Lemonds Complete Book of Cycling.
The Cyclists Training Bible Joe Friel.
Bike Fit by Phil Burt. (Book Depository UK)
The Australian Racing Handbook Peter Lloyd.
Bicycle Track Racing by Bike World.
Track Cycling Training and Racing Michael Mahesh.
Aussie Attack keith Webb.
The Triathlon Training Book James Beckinsale
The triathletes training Bible Joe Friel
Dave Scotts Triathlon Training.
Lastly its better to enjoy life than be a perfectionist. Dont worry about little things. You will train better and race better.
Wow I never knew there was some on e my age that likes cycling I’m 14 and I want to be great as much as you do
I am the same age, ride the same exact bike (specialized allez sport) and i am also a beginner cyclist but i live in east africa but the opportunities here are not that good.
Here are some tips from my best friend also the best cylist in my city
- NEVER miss BREAKFAST, NO MATTER WHAT
- While riding you need to feel the pain in your legs, even if it burns dont stop pedaling
- you can eat junk food but limit yourself to it
- have a bannana before any race
Amazing.....just amazing. I almost teared up at the end. The focus and dedication is phenomenal as is the support from his lovely wife.
Congratulations Justin! Almost certainly the strongest rider in the country who has a real 40+ hour a week job, much less a physical job! AND, he's a truly a great guy from a fantastic family.
Even his fucking head looks aerodynamic.. Amazing athlete!
Wow.. If ever I've felt bad eating popcorn instead of smth that builds my body it is right at this moment watching this guy....
I love this video, the dedication to become the best, the sacrifice to get the training in, your life working around training and racing to be the best. Real inspirational video that I keep coming back to every now and again. Anyone know any other videos similar to this? Videos where an individual dedicates his/her life to training to winning.
excellent job Justin you fought like a true warrior!
Not many videos like this on here for time trialing or tris. Hats off lads very good video
This is a fantastic documentary! Well done to everyone involved! Really inspirational
Stopped cycling because of a knee and ankle injury on both legs, finally got back on the road after 5 years of pretty much no cycling...got just 48km/h on average and i guess its just up from there. Lets see how we do, Justins story inspires me to just keep going despite the pain i still feel
his head is so aerodynamic. he was born to do this
Jacques Anquetil was like that, too. Superb against the clock and a face to cleave the air.
What dedication and perseverance! Not to mention that despite all that someone else comes in having put in more work to beat you at it.
very well produced, filmed, edited, all of it. this was great, good job everyone who was behind making this short film
Really inspiring! I ride the Noon ride (close to Palo Alto area) sometimes, and there are some strong riders there, I met a fireman last time, I can´t say I remember his name, and came to think of him when I saw this video. Thanks for sharing, it was inspiring. I am turning 40 this year, so way to late into this sport to be up there, but it´s great to be out there every time. Keep it up! Stay healthy and injury free, next year you´ll get it!
I've been watching this moved at least 20 times since it was released! So much motivation!
"to rip off mountains side, out of the saddle, just give me another gear - I got this!" - one of the best quotes I've ever heard!
Glad you're liking it, Dawid! We love that quote too!
Im not much of a real Time Trialer myself, but due to me doing triathlon I have a lot of respect for the Time Trialists. Nice video. I liked it a lot!
Just riding a hybrid right now, but I've been clocking in around 30 miles per day on average of a mix of urban, hill, and trail riding. Definitely becoming more powerful. Great sport, and great alternative to cars.
Great story and great video, very well made. Kudos to Justin Rossi for sharing his story and David Christenson for the great filming/editing. Truly inspiring!
"give me another gear i got this."
cool guy
"the way it makes you feel, just to be incredibly fit"
I could watch this again and again, everything he says is true
“So much suffering”
The key that will take you from being good to great.
Damn 34 miles hours.., he is a beast.......avarage 31.5 damn good
Wow! This is just pure motivation for absolutely anything you wanna do in life
Inspirational! I love the little details, the trying to find a reason to explain the eluding "why" (all of us training can relate, even if it's not as intense). Clear as day the filmmakers knew the subject well! Great editing, length, camera work, too! Congrats
There is always going to be someone faster ... That's it right ? And wanting to try to beat them, not to beat them, just for yourself, prooving yourself. The Chase ... The drive, once it get's you, I would have never thought it would get me, but it did, and I don't regret it. Nice film, inspiration :)
I hope TrainerRoad have gave this guy a free subscription so he doesn't have to stare at the wall on the turbo! Great video, really enjoyed it
I am cycling through Australia on a trekking bike with 50kg of stuff, food and water on me. I never understood cyclists but now I finally understand what this is all about. This shit is hard as fuck and one of the hardest things to do mentally and physically.
This video is so interesting to watch and I can not wait to get on a race bike and see what I am able to do.
Freaking awesome.. how he described cycling makes him feel and what he strives for is exactly what I feel. And I just do it for fun. Cycling gives me a feeling of total freedom. Even when it hurts like hell.
Why you don´t produce videos like these anymore... so incredible well done and inspiring.
Loved the vid. Nice job.Justin hit the nail right on the head of what makes all the time and suffering worth it. That feeling of strength, fitness, or whatever you label. when you can just drop the hammer at will.
Excellent. Can't decide if it makes me miss bike racing or not!
superb video, you need to do more of these Trainerroad, inspiring!
respect man for this work you put in...the up and downs you going through. keep it up dude.
Thanks for watching!!!
Amazing and inspiring piece of content! More of this please!
Cycling or not-it's still an inspiring story. I've been hit with Chronic Fatigue, but still want to be on the bike especially after watching this.
beautiful determination all the best to you Justin Rossi
Wonderful video ..... Thanks so much for sharing...... It makes me want to start all over even at 61 years old.
It's never too late to get faster on the bike!
@@TrainerRoad Thank you. I believe that, too. All the best for 2020 .... You da man !!!
The triumph and the tragedy, cycling is so mentally brutal. I have had those conversations with myself that he was having and you keep doing it for that one day, when it all comes together.
Reminds me of the times I was an athlete...
We had a crazy trainer that was asking us(15 years old) to do 400m under 1 minute, 15 times(with a 100m slow run between the runs) - every day you would throw up, it was brutal but somehow I enjoyed it anyway(only afterwards - the power you feel in your body is so awesome and rewarding).
That is very impressiv3. Do you have any tips for me? I'm 14 and want to take up cycling.
@@conscious_competence3703 Sorry, nobody can condense this feedback in a youtube comment. It comes down to a lot of training, but you need to recover and eat correctly - which cannot be generalized in a youtube comment.
Try maybe to find a local cycling team, if your goal is to do it professionally. A trainer can give you daily advice, based on the situation.
Dude, I watch this once a month. Very inspirational through my offseason training brother
I’ve watched this video many times and every time I learn something different. makes me feel I can reach the level 👌
Every Human knows it's all or nothing in Sport..
I wish this dude could improve my Cycling
This was incredibly moving and inspirational.
Trainer Road rocks. The podcasts are awesome!
What a freak, such an inspiring video. Seeing a little insight to the highs and lows of a professional athlete was very interesting. Dudes an animal!
+jbvap Amazingly enough, he is only an amateur
Justin rossi is an inspiration to all i am an avid bike rider i ride fixed both up and down hill
+TrainerRoad have been listening to you guys rave about this video on your podcast and finally got around to watching it. May I say the hype was more than justified! Very inspirational mini documentary.
!!wow!!! this is inspiring. Congratulations my fellow rider. Not you doubt, " the best day is when the soul is thirsty and hungry"
great video. one day i will be joining races. You definitely inspired me as beginner cyclist.
very nice vid. I am back on the bike after 6 years. I agree, I is nice when you can ride like you have a tail wind all day. first event 5/20/17...75 miles with 6000+ ft accent. still chasing the fitness of days past.
Risky riding crits with the main goal of the season on the line 2 weeks away.
I'm not a pro, but I agree. Maybe it is just hindsight, but sometimes you have to keep your eyes on the main goal.
I thought the same thing...
Crackin little documentary.... Really captured the pain and the effort.
very good documentary. at the end of the day its all about how much pain you can handle. Thanks to Justin to shows us some insight in the National TT Championships.
90% is work 10% is talent. That's my opinion
To be the best, 90% talent and 10% work. On the other hand, you will only second-rate but never world champion.
Evepenoel is laughing at your comment
Mostly genetics
Every time I watch this...I learn something new...
There is certainly a lot to be learned!
Cyclists have great legs.
That's why I bought a bike😊😊😊
@joyfulvulture only if you wanna race
Messaging definitely makes you faster. Especially the night before a race. Peak power will be the same without a message, but going up to peak power is far easier with a message.
Working, training and family life is really hard to juggle. I'm glad to see that you can still be great at somthing when life is flying by.
I am a cyclist, You Are An INSPIRATION to me to rise and be better everyday, i may not be on the same level as you but i still have passion. my best friend is a cyclist too, he is better than me and i am trying to become better, i train at all my free time but im barely becoming better, in fact i train on the roads in east africa, i just got hit by a car and that affected my performance.
So sorry to hear about your accident!! Keep up the hard work though, passion can take you very far :)
This always gives me the chills
This was inspirational! Was a Zwift subscriber for a while but have been using Trainerroad for a few months. Ive made huge progress. Hoping for a good year if the coronavirus let's me
Really cool video, shows the dedication needed to be an elite athlete.
I just want to go out and ride - feeling quite emotional too
This video is a masterpiece congrats
What a great guy!
Keep coming back to this video... It's so inspirational! Awesome job guys and Justin is a beast!
Thanks for watching!
Inspirational Justin.