There is. The main reason I'm considering it is that it's been recommended by several cyclists in my club. They are stronger, fitter and fast cyclists than I and swear by it.
the hardest training platform, but also the one with the steepest learning curve, is xert. would recommend erg mode for most of their workouts. xert workouts are very demanding. (xert also rouvy compatible). garmin asseses effort on heart rate (not power). it prescribes power, but gauges training effect on % hr max. garmin’s hard workouts are too easy (in my opinion). same with pillar. xert, trainerroad, & fascat (expensive) do prescribe very hard workouts. i would suggest trying vo2 block training, resting for 5-7 days, then re-testing ftp.
First off, a really big and sincere thank you for subscribing, I appreciate that. Glad you enjoyed the video. Merry Christmas, happy new year and safe riding 🎅🌲🚴👍
It gives you power range for a workout, but evaluates your effort based on HR. And then everybody says HR is not suitable for bike workouts since it takes time to get HR up, and it can take some time to drop to recovery level. In my case, all this led to Garmin's FTP estimates dropping each week. That means it gave me lower values for the intervals. I really don't see a way out of this. It's the middle of the winter here with snow and ice and I live in a hilly area, so no way I could do 3hr base ride ever, especially in January. Also some workouts: 7x2 vo2max for someone starting trainig program. 1 hour at tempo. Ton of spring workouts... Quite weird and something that is obviously product of algoryth estimate. It looks like it is looking at HRV, sleep, stress and training load balance to put you in an optimal zone for trainig load.
There’s nothing wrong with doing lots of base this time of the year but if the volume didn’t increase from what you have been doing before then it’s not going to improve you. Maybe if you carried on with it it will keep increasing the weekly volume and/or intensity and that should force adaptation
Hi Lee. Thanks for commenting. Hope you enjoyed the video, re volume you're probably right...pushing the body beyond what's it used to but Garmin just didn't give that within the 30 day time frame which I allotted. I kind of hoped it would. Maybe that 30 days was way too short a period of time...for it to properly do it's thing. Are you a garmin user yourself?
My take Pete is that 30 days isn't long enough unless you are just starting out cycling from being an "untrained" rider. As you say at the end, we plateau our FTP at some level and then it takes a lot to break through. I personally haven't tried the Garmin recommendations. However, I have recently gone back to scratch if you like and I'm rebuilding my base currently which in a way looks similar to the workouts you have done. (There is a big difference however, but I won't put that on here - you'll figure it out I'm sure if you look at my Strava....I'm going back to the sort of training I did 2007-2016 ish) My suggestions would be, follow for a longer period.....and also add weight training in to gain power. Merry Christmas.
Thanks Duncan. As others have done you make some good points. I'm considering using a particular training platform next, one I've not used before but heard good things about from other members of my cycling club and I'm doubling the time. Good luck with your training and merry Xmas to you also 👍🚴🎅🌲
Hi. I have followed Garmin’s suggested daily workouts for the last 3 months. I found that it started with lots of base rides and nothing changed initially but it took around 8 weeks before sprint sessions etc were added. My FTP has gone from 204 to 235 and it now feels to be much more testing (still doing base but with much more frequent anaerobic efforts). Estimated VO2 max has increased by a similar amount. Perhaps 4 weeks was not long enough?
Hi, thanks for commenting. Now that is interesting to hear...good and valid first hand testimony from a fellow user. Of note...when I looked forward on the watch I did see that it was prescribing an anaerobic workouts on day 32 or 33 but of course that was outside of the time test limit. I did actually consider extending the 30 days but on this particular occasion...30 days was the limit.
Hello, Great video, I had a personal trainer for a year and wearing also my Garmin watch / whoop / Edge 1050. I noticed that with the coach my training load are nicely balanced in al 3 categories. I went from 255 to 284 FTP but also lost 10 kg. So an improvement in watt/kg. Now I’m gonna test with the daily suggestions. ( Coach to expensive 😊) However my edge 1050 bike computer gives harder and longer trainings then my Fenix 7s pro watch??? Even when it syncs with the Garmin connect … Perhaps because the edge is designed for only cycling and uses another algorithm??? I also think that 30 days are too short for testing… And if you put an event in the calendar of Garmin the trainings are different. Greating from Belgium. 🇧🇪
To me, I think there is some truth in Garmin Training Status. When it's "Strained", all my hard workout that I know I can do feels like garbage. Now I rest until the status is no longer Strained. I don't think your body was ready to absorb the work you put in.
@@LivandTrekGoCycling Yes, I enjoyed the video. I used the suggested workouts for 3 months in my marathon prep and improved a bit. The biggest take away I found is, listen to your body and recovery has to match your workouts. How you get recovery is tricky but I use the Garmin stats to know if i am trending in the right direction. Some times I have to take a 2-3 week super easy (Hot take, I know a lot of people would disagree) and it worked out. I don't use the suggested workout unless I am feeling good, otherwise i just maintain.
A couple of things you didn't mention or may not have paid attention to: Did your max HR go up or down at your FTP from your ram test? Did you notice during your Tempo/threshold efforts any change in cardiac drift? One could imagine that although your FTP did not change, that your LT1 is now closer to your LT2. These would all be improvements that will make you better in the future. Also, getting your load better balanced (even with the anaerobic shortage you see) will be a big benefit going forward and one could imagine that the anaerobic workouts would be forthcoming if you were to continue with the daily workouts. I often find that the daily workouts on my Garmin Forerunner 265 watch differ from the daily workouts on my Garmin 1030+ head unit, did you ever see such between your watch and head unit? btw: I'm not a coach so take what I say with a grain of salt but well done!
@@LivandTrekGoCycling It all has to do with blood lactate levels. If I understand correctly: LT1 is when lactate levels begin to accumulate above baseline frequently called aerobic threshold and one should be able to ride LT1 for long period of times. LT2 is when lactate accumulates at much higher rate (exponential?). LT2 can be maintained for much shorter times than LT1. The closer one can get LT1 to LT2 the longer they can sustain a higher power for a longer period of time. Cardiac drift is the increase n heart rate one observes while riding a consistent power over time. Generally, if one rides at say 150W for 2 hrs and your HR drifts beyond 5% then one may not have been considered fit enough for such a ride. Again, not a coach, just my understanding over the years.
I’ve just started a 16 week plan to prepare for my first tour and a mont ventoux ascent. The first 6 weeks is base, then building phase. I’m planning to replace some rides with regular outside rides when the weather improves. I imagine this will increase the intensity over the training plan. I’m expecting gains due to increased activity……
Hi Pete. Another great video. I use TR and I’m looking forward to seeing your results. Watts per kilo is a good leveller. Currently my FTP is 235 and WPKG is 2.4. (You can work out I’m 98kg from that 😂) What is your WPKG if you don’t mind me asking? Reason being I’m sure you’re a fair bit lighter than me so there’s probably not a lot of difference in our WPKG.
Hi Ianto, thanks for commenting. With a FTP of 210 and 70 kg weight, my forerunner watch tells me 3 watts per kilo. However..when first starting with TR..I did a ramp test with it and that gave me a ftp of 198 which after 10 workouts it's adjusted to 202.Ive also started taking creatine a month ago and have put on about 2kg in weight since..probably due to water retention 🙄
@ that’s my point. My FTP is higher but WPKG is lower. My FTP was at 253 at the end of the summer but due to illness and work/life commitments I had 8 weeks off the bike. I’m back on a plan now and I’m looking to increase my FTP and lose some weight before a trip to Calp over Easter. Good luck with it and as I said I look forward to your review of TR.
From what I understand, DSW is tuned to be something like "stay fit program" with maybe some very little gains in performance. I kinda hated those steady 2h+ long base rides so didn't really liked DSW. Garmins coach, where you training for an event - is more like what you are seeking for. But honestly, for me it fits more to grab some of those heavy training sessions from the program, and to do short workouts from them. And start resulting short workouts during my riding when the road is fit for them and I feel like it.
Kenneth, hi and thanks for commenting. Hope you enjoyed the video. Personally I believe there is truth in what you say about DSW being aimed more at 'stay fit'. I'm currently turning my attention toward Trainer Road as a few people in my club use it and speak highly of it. Is there a particular training platform you use?
@@LivandTrekGoCycling I find that Garmin is enough for me. Looking closely to the intensity stairs of many programs - aren't they kinda all the same? I don't feel that changing time in zone 3 after 10 sec of full effort or vice versa could drastically improve results for non PED and non podium seeking enjoyer. For me at least the weak link is recovery in general(and recovery rides aren't felt as exactly recovery, so day off it is), and combining strength training, bike, hobbies and work at some steady pace.
To have a relatively easy month and to maintain your FTP is a great result. I think most people overload and don’t gain power. Maybe with a longer stretch it will give you more recovery time and the add in more VO2 sessions?????
First off that Café Ciclista jersey looks great. I will see it soon on the road. Pete, the base maintenance of your FTP over the past winter month is great. If you want to build it now is the time to hit the HIIT sessions. You've a solid base which you've just proven. A few HIIT sessions per week over the next couple of months will make a massive difference. There are plenty of great resources out there. Having been coached by Alan over a few years I now know what to do and when and you will too after a while. It's habit forming. Plus you'll never forget that feeling of "riding in someone else's body" when you fly up a hill in a couple of months time. Have fun. See you soon :)
Glad you like the jersey. I'm kind of fond of it myself 🚴😉. I've just started using Trainer Road which I've heard good things about and have had it create an 8 week plan. Some of the workouts are HIIT. Looking forward to coming out next month 🚴🎅👍
@@LivandTrekGoCyclingjust a heads up with tools like TrainerRoad. Keyword it’s a tool. You still need to steer it in the right direction and not trust it absolutely. This formula to improve performance hasn’t changed. Be consistent, add volume, sprinkle in different kinds of intensity, periodize and recover. I’d definitely recommend using TR for the first time, you’re not a beginner cyclist. Make sure you don’t start all the workouts at 1.0 progression levels. You’re be past those. Enjoy!
Your HRV might be the clue as to why you didn’t imorove. I’m 54 with an average HRV around 65, FTP 270, VO2 max 56 - Garnin often pushes me hard. Although plenty of Base. Another thought is about improving vs maintaining FTP. You could probably improve with more high aerobic workouts but can you then sustain that? Maybe push up your FTP for periods in the year around events.
How fortuitous. I am currently copying my Garmin workouts. However, I've just started to bump up the watts on the base rides. Before it 110 watts but i wasn't even in heart rate zone 2. So i have experimented and am now running those workouts at 30 whole watts more.
@chrisvanbuggenum871 Vo2 max is 47. It didn't show any increase at all during the 30 days. I've only ever seen it between 47 and 48...never anything different. I don't have a lot of faith in this metric on my watch.
@LivandTrekGoCycling i can understand your lack of faith in the VO2 MAX in your watch but i don't think it would be any less accurate than any of the other metrics. Sleep scores are notoriously inaccurate also. I think the the error however is consistent so i believe you can still trust to an extent an increase or a decrease.
Have you tested your time to exhaustion at ftp? Both time you got the same power out of a ramp test, would be interesting to see if you’d gained any time at ftp I.e. your fitter but not more powerful which given the workout profile isn’t a huge surprise.
Hi Matt...thanks for commenting. Glad you enjoyed the video. Even though the experiment didn't yield the results I'd hoped for...it was still interesting to do.
Thank you for this very interesting test. From my experience with my Garmin device, I can say that the VO2 calculated by the algorithm was the same as the clinical measurement. I think the type of training proposed by the device seems correct, following the 80/20 model (base, tempo, threshold). However, the watts suggested for each exercise might be inaccurate. Personally, I use Assioma pedals paired with the 1030 Plus, along with a year of data to feed the algorithm. Maybe you should look into this; for example, Garmin might be recommending watts that are too low for you during base training. Personally, for an hour, I monitor my output without heart rate drift at 125 bpm to see what watts I can produce, which becomes my benchmark value. This value fluctuates depending on my fitness level, averaging around 150 watts in winter and 180 watts in summer for 125
@LivandTrekGoCycling on the 12:14 mark you show the Garmin Connect training load page saying 'anaerobic shortage' and suggesting you do more anaerobic training that probably would be quite intense to the cardiovascular system I assume, at 15:13 Garmin says your HRV is 'unbalanced' and tells you to take it more easy as you are 'strained' so literally quite contradicting the anaerobic training guidance from earlier.
Your radio mic hasn't been edited into a stereo mix so all your commentary is mute on one side. I think Garmin only give you training advice based on maintaining base level fitness only. If you go for a hike or climb or play football and log all of those activities, they count toward your fitness too. They won't contribute to you winning a crit though and Garmin won't give you specific anaerobic training needed to make crit winning training sessions. I think the best approach here is to have an aim for your fitness, an event or simply maintenance and then let Garmin do its thing to monitor your acute training load. That'll give you specific info as you approach your plan and also give you feedback based on sleep, HRV etc.
Hi thanks for commenting and particularly about the mic info. Appreciate it.Edit...as a result of your comment I checked my mic settings and the transmitter was wrongly set to stereo meaning there was only one channel per transmitter (mic). I changed the setting to mono meaning both channels are now captured by each transmitter. Thanks again 👍
One question, have you adapted your diet to this workout days ? Keep in mind that a good diet for this effort is responsible of 80% ( minimum) of final results. Search youtube about diet and rest quality recovery sessions
@LivandTrekGoCycling Diet is very important and more at our age. In addition, add some strength sessions to your workouts. This way, you will get good results. Good riding 👍
We all like to see our FTP rise, but it is not simple as just do xyz and there is +20 on your FTP. That is not how your body works. After this period you might be able to ride at your FTP for longer and pushed your Time Till Exertion. Maybe you also lowered your resting hr and hr drift or even your T1 and T2. How about your load did this increase over time and what is it now. There are so many question to answer. FTP is also just a number and not the only metric that counts… You started this process already fatigued. Normally, I would suggest someone to work consistently for at least 6-8 weeks before you can see any improvement. Do this for 3 months and you will see a different you!
If I followed garmins suggested workouts on my 1040 head unit I would never actually get fitter! I wear a venu watch, all my metrics are correct. Most of my suggested rides are base! Then a tempo will be recommended, followed by 57hrs recovery time! And then guess what…and 3 more base rides and a tempo and it starts all over again. Followed it religiously and it’s like ground hog day. It clearly isn’t correct and I never got fitter. Body battery and sleep score always in the 90’s after sleep.
Hi Paul, thanks for commenting, hope you enjoyed the video. Ha ha...groundhog day...yes..it felt a bit like that at times. Still...it was something I'd wanted to try for a while...and now I know. What training platform do you use?
Hey! If u want to improve your ftp please do proper performance test at some test site where they measure your lactate levels and oxygen usage. that way you gonna have your lt1 figured out as well as your lactate threshold. then just follow simple plan, like 6h at 90-100% of lt1, one vo2max and one threshold interval training per week. your ftp will improve
What training platform would you recommend I try next ?
TrainerRoad?
Funny you should mention that. It's currently the front runner as to 'what to use next. Do you use it yourself?
@@LivandTrekGoCycling I am not but looking for up-to-date reviews before making this decision :) A lot of hype around their AI and FTP auto-detection.
There is. The main reason I'm considering it is that it's been recommended by several cyclists in my club. They are stronger, fitter and fast cyclists than I and swear by it.
the hardest training platform, but also the one with the steepest learning curve, is xert. would recommend erg mode for most of their workouts. xert workouts are very demanding. (xert also rouvy compatible).
garmin asseses effort on heart rate (not power). it prescribes power, but gauges training effect on % hr max.
garmin’s hard workouts are too easy (in my opinion). same with pillar. xert, trainerroad, & fascat (expensive) do prescribe very hard workouts. i would suggest trying vo2 block training, resting for 5-7 days, then re-testing ftp.
Subscribed. Thanks for sharing your experience and journey.
First off, a really big and sincere thank you for subscribing, I appreciate that. Glad you enjoyed the video. Merry Christmas, happy new year and safe riding 🎅🌲🚴👍
It gives you power range for a workout, but evaluates your effort based on HR. And then everybody says HR is not suitable for bike workouts since it takes time to get HR up, and it can take some time to drop to recovery level. In my case, all this led to Garmin's FTP estimates dropping each week. That means it gave me lower values for the intervals. I really don't see a way out of this.
It's the middle of the winter here with snow and ice and I live in a hilly area, so no way I could do 3hr base ride ever, especially in January. Also some workouts: 7x2 vo2max for someone starting trainig program. 1 hour at tempo. Ton of spring workouts... Quite weird and something that is obviously product of algoryth estimate. It looks like it is looking at HRV, sleep, stress and training load balance to put you in an optimal zone for trainig load.
Thanks for commenting. Some good points 👍
There’s nothing wrong with doing lots of base this time of the year but if the volume didn’t increase from what you have been doing before then it’s not going to improve you. Maybe if you carried on with it it will keep increasing the weekly volume and/or intensity and that should force adaptation
Hi Lee. Thanks for commenting. Hope you enjoyed the video, re volume you're probably right...pushing the body beyond what's it used to but Garmin just didn't give that within the 30 day time frame which I allotted. I kind of hoped it would. Maybe that 30 days was way too short a period of time...for it to properly do it's thing. Are you a garmin user yourself?
My take Pete is that 30 days isn't long enough unless you are just starting out cycling from being an "untrained" rider. As you say at the end, we plateau our FTP at some level and then it takes a lot to break through.
I personally haven't tried the Garmin recommendations. However, I have recently gone back to scratch if you like and I'm rebuilding my base currently which in a way looks similar to the workouts you have done. (There is a big difference however, but I won't put that on here - you'll figure it out I'm sure if you look at my Strava....I'm going back to the sort of training I did 2007-2016 ish)
My suggestions would be, follow for a longer period.....and also add weight training in to gain power.
Merry Christmas.
Thanks Duncan. As others have done you make some good points. I'm considering using a particular training platform next, one I've not used before but heard good things about from other members of my cycling club and I'm doubling the time. Good luck with your training and merry Xmas to you also 👍🚴🎅🌲
Hi. I have followed Garmin’s suggested daily workouts for the last 3 months. I found that it started with lots of base rides and nothing changed initially but it took around 8 weeks before sprint sessions etc were added. My FTP has gone from 204 to 235 and it now feels to be much more testing (still doing base but with much more frequent anaerobic efforts). Estimated VO2 max has increased by a similar amount. Perhaps 4 weeks was not long enough?
Hi, thanks for commenting. Now that is interesting to hear...good and valid first hand testimony from a fellow user. Of note...when I looked forward on the watch I did see that it was prescribing an anaerobic workouts on day 32 or 33 but of course that was outside of the time test limit. I did actually consider extending the 30 days but on this particular occasion...30 days was the limit.
Hello, Great video, I had a personal trainer for a year and wearing also my Garmin watch / whoop / Edge 1050. I noticed that with the coach my training load are nicely balanced in al 3 categories. I went from 255 to 284 FTP but also lost 10 kg. So an improvement in watt/kg. Now I’m gonna test with the daily suggestions. ( Coach to expensive 😊) However my edge 1050 bike computer gives harder and longer trainings then my Fenix 7s pro watch??? Even when it syncs with the Garmin connect … Perhaps because the edge is designed for only cycling and uses another algorithm??? I also think that 30 days are too short for testing… And if you put an event in the calendar of Garmin the trainings are different. Greating from Belgium. 🇧🇪
Hi, thanks for commenting and alsonfor sharing your own experiences which I find interesting. Glad you enjoyed the video.
To me, I think there is some truth in Garmin Training Status. When it's "Strained", all my hard workout that I know I can do feels like garbage. Now I rest until the status is no longer Strained. I don't think your body was ready to absorb the work you put in.
Hi, thanks for commenting. Hope you enjoyed the video. Have you done this type of training yourself?
@@LivandTrekGoCycling Yes, I enjoyed the video. I used the suggested workouts for 3 months in my marathon prep and improved a bit. The biggest take away I found is, listen to your body and recovery has to match your workouts. How you get recovery is tricky but I use the Garmin stats to know if i am trending in the right direction. Some times I have to take a 2-3 week super easy (Hot take, I know a lot of people would disagree) and it worked out. I don't use the suggested workout unless I am feeling good, otherwise i just maintain.
A couple of things you didn't mention or may not have paid attention to: Did your max HR go up or down at your FTP from your ram test? Did you notice during your Tempo/threshold efforts any change in cardiac drift? One could imagine that although your FTP did not change, that your LT1 is now closer to your LT2. These would all be improvements that will make you better in the future.
Also, getting your load better balanced (even with the anaerobic shortage you see) will be a big benefit going forward and one could imagine that the anaerobic workouts would be forthcoming if you were to continue with the daily workouts.
I often find that the daily workouts on my Garmin Forerunner 265 watch differ from the daily workouts on my Garmin 1030+ head unit, did you ever see such between your watch and head unit?
btw: I'm not a coach so take what I say with a grain of salt but well done!
Hi. Thanks for commenting. Max HR nor VO2max increased. Not sure what is meant by cardiac drift or LT1 or 2. Can you explain for me please?
@@LivandTrekGoCycling
It all has to do with blood lactate levels.
If I understand correctly:
LT1 is when lactate levels begin to accumulate above baseline frequently called aerobic threshold and one should be able to ride LT1 for long period of times.
LT2 is when lactate accumulates at much higher rate (exponential?). LT2 can be maintained for much shorter times than LT1.
The closer one can get LT1 to LT2 the longer they can sustain a higher power for a longer period of time.
Cardiac drift is the increase n heart rate one observes while riding a consistent power over time. Generally, if one rides at say 150W for 2 hrs and your HR drifts beyond 5% then one may not have been considered fit enough for such a ride.
Again, not a coach, just my understanding over the years.
@albertdee1139 Interesting and good to know. Appreciate the explanation 👍
I’ve just started a 16 week plan to prepare for my first tour and a mont ventoux ascent. The first 6 weeks is base, then building phase. I’m planning to replace some rides with regular outside rides when the weather improves.
I imagine this will increase the intensity over the training plan. I’m expecting gains due to increased activity……
Hi thanks for commenting. 16 week plan on garmin?
Hi Pete. Another great video. I use TR and I’m looking forward to seeing your results. Watts per kilo is a good leveller. Currently my FTP is 235 and WPKG is 2.4. (You can work out I’m 98kg from that 😂) What is your WPKG if you don’t mind me asking?
Reason being I’m sure you’re a fair bit lighter than me so there’s probably not a lot of difference in our WPKG.
Hi Ianto, thanks for commenting. With a FTP of 210 and 70 kg weight, my forerunner watch tells me 3 watts per kilo. However..when first starting with TR..I did a ramp test with it and that gave me a ftp of 198 which after 10 workouts it's adjusted to 202.Ive also started taking creatine a month ago and have put on about 2kg in weight since..probably due to water retention 🙄
@ that’s my point. My FTP is higher but WPKG is lower. My FTP was at 253 at the end of the summer but due to illness and work/life commitments I had 8 weeks off the bike. I’m back on a plan now and I’m looking to increase my FTP and lose some weight before a trip to Calp over Easter. Good luck with it and as I said I look forward to your review of TR.
@Ianto76 Calp eh...I'm off near there for a long weekend cycling next week. Keep an eye out for the forthcoming videos 🚴👍
From what I understand, DSW is tuned to be something like "stay fit program" with maybe some very little gains in performance. I kinda hated those steady 2h+ long base rides so didn't really liked DSW.
Garmins coach, where you training for an event - is more like what you are seeking for. But honestly, for me it fits more to grab some of those heavy training sessions from the program, and to do short workouts from them. And start resulting short workouts during my riding when the road is fit for them and I feel like it.
Kenneth, hi and thanks for commenting. Hope you enjoyed the video. Personally I believe there is truth in what you say about DSW being aimed more at 'stay fit'. I'm currently turning my attention toward Trainer Road as a few people in my club use it and speak highly of it. Is there a particular training platform you use?
@@LivandTrekGoCycling I find that Garmin is enough for me. Looking closely to the intensity stairs of many programs - aren't they kinda all the same? I don't feel that changing time in zone 3 after 10 sec of full effort or vice versa could drastically improve results for non PED and non podium seeking enjoyer. For me at least the weak link is recovery in general(and recovery rides aren't felt as exactly recovery, so day off it is), and combining strength training, bike, hobbies and work at some steady pace.
To have a relatively easy month and to maintain your FTP is a great result. I think most people overload and don’t gain power. Maybe with a longer stretch it will give you more recovery time and the add in more VO2 sessions?????
Thanks for commenting Mike. You make some good points. Have you tried Garmin daily Suggested workouts yourself?
First off that Café Ciclista jersey looks great. I will see it soon on the road. Pete, the base maintenance of your FTP over the past winter month is great. If you want to build it now is the time to hit the HIIT sessions. You've a solid base which you've just proven. A few HIIT sessions per week over the next couple of months will make a massive difference. There are plenty of great resources out there. Having been coached by Alan over a few years I now know what to do and when and you will too after a while. It's habit forming. Plus you'll never forget that feeling of "riding in someone else's body" when you fly up a hill in a couple of months time. Have fun. See you soon :)
Glad you like the jersey. I'm kind of fond of it myself 🚴😉. I've just started using Trainer Road which I've heard good things about and have had it create an 8 week plan. Some of the workouts are HIIT. Looking forward to coming out next month 🚴🎅👍
@@LivandTrekGoCyclingjust a heads up with tools like TrainerRoad. Keyword it’s a tool. You still need to steer it in the right direction and not trust it absolutely.
This formula to improve performance hasn’t changed. Be consistent, add volume, sprinkle in different kinds of intensity, periodize and recover.
I’d definitely recommend using TR for the first time, you’re not a beginner cyclist. Make sure you don’t start all the workouts at 1.0 progression levels. You’re be past those. Enjoy!
Good advice. Thanks for commenting.
Your HRV might be the clue as to why you didn’t imorove. I’m 54 with an average HRV around 65, FTP 270, VO2 max 56 - Garnin often pushes me hard. Although plenty of Base. Another thought is about improving vs maintaining FTP. You could probably improve with more high aerobic workouts but can you then sustain that? Maybe push up your FTP for periods in the year around events.
Hi, thanks for commenting. My vo2 max is 47 and during this 30 days didn't move at all. Are you a runner also?
How fortuitous. I am currently copying my Garmin workouts. However, I've just started to bump up the watts on the base rides. Before it 110 watts but i wasn't even in heart rate zone 2. So i have experimented and am now running those workouts at 30 whole watts more.
@@chrisvanbuggenum871 Hi Chris, thanks for commenting. Let me know how you get on.
I'm curious, what does your Garmin say your VO2 max is, did that go up, down or stay the same. FTP really is only one metric. It's not my main metric.
@chrisvanbuggenum871 Vo2 max is 47. It didn't show any increase at all during the 30 days. I've only ever seen it between 47 and 48...never anything different. I don't have a lot of faith in this metric on my watch.
@LivandTrekGoCycling i can understand your lack of faith in the VO2 MAX in your watch but i don't think it would be any less accurate than any of the other metrics. Sleep scores are notoriously inaccurate also. I think the the error however is consistent so i believe you can still trust to an extent an increase or a decrease.
No. But I always hear coaches say we train to hard and too easy!! Easy rides too hard, and hard rides too easy, due to fatigue. Enjoy 🚴🚴🚴
Very true!
Have you tested your time to exhaustion at ftp? Both time you got the same power out of a ramp test, would be interesting to see if you’d gained any time at ftp I.e. your fitter but not more powerful which given the workout profile isn’t a huge surprise.
Hi, good question...hasn't even thought about that but it's something I'll give some thought to now. Thank you 👍
Good effort and good video champ
Hi Matt...thanks for commenting. Glad you enjoyed the video. Even though the experiment didn't yield the results I'd hoped for...it was still interesting to do.
Back to back 4-5hr days of zone 2 and lots of sleep.
Hi Richard, thanks for commenting. This is what you're currently doing? If yes, how are you feeling, are you seeing any improvement?
Thank you for this very interesting test. From my experience with my Garmin device, I can say that the VO2 calculated by the algorithm was the same as the clinical measurement. I think the type of training proposed by the device seems correct, following the 80/20 model (base, tempo, threshold). However, the watts suggested for each exercise might be inaccurate. Personally, I use Assioma pedals paired with the 1030 Plus, along with a year of data to feed the algorithm. Maybe you should look into this; for example, Garmin might be recommending watts that are too low for you during base training. Personally, for an hour, I monitor my output without heart rate drift at 125 bpm to see what watts I can produce, which becomes my benchmark value. This value fluctuates depending on my fitness level, averaging around 150 watts in winter and 180 watts in summer for 125
@francislafargue2806 Hi, thanks for commenting. Glad you enjoyed the video, do you use a garmin watch as well as the 1030?
No, I don't have a Garmin watch. My Assioma power sensor combo with heart rate sensor is enough for me. It's just the time to train that I'm missing😂
@@francislafargue2806 Thanks
it's still a bit strange to see the Garmin connect app showing two different performance screens contradicting each other...
Hi, thanks for commenting. You've lost me here...what specifically are you referring to?
@LivandTrekGoCycling on the 12:14 mark you show the Garmin Connect training load page saying 'anaerobic shortage' and suggesting you do more anaerobic training that probably would be quite intense to the cardiovascular system I assume, at 15:13 Garmin says your HRV is 'unbalanced' and tells you to take it more easy as you are 'strained' so literally quite contradicting the anaerobic training guidance from earlier.
@tfa8 Ah...yes I understand now. You are correct. Thanks for clarifying.
Your radio mic hasn't been edited into a stereo mix so all your commentary is mute on one side.
I think Garmin only give you training advice based on maintaining base level fitness only. If you go for a hike or climb or play football and log all of those activities, they count toward your fitness too. They won't contribute to you winning a crit though and Garmin won't give you specific anaerobic training needed to make crit winning training sessions. I think the best approach here is to have an aim for your fitness, an event or simply maintenance and then let Garmin do its thing to monitor your acute training load. That'll give you specific info as you approach your plan and also give you feedback based on sleep, HRV etc.
Hi thanks for commenting and particularly about the mic info. Appreciate it.Edit...as a result of your comment I checked my mic settings and the transmitter was wrongly set to stereo meaning there was only one channel per transmitter (mic). I changed the setting to mono meaning both channels are now captured by each transmitter. Thanks again 👍
One question, have you adapted your diet to this workout days ?
Keep in mind that a good diet for this effort is responsible of 80% ( minimum) of final results. Search youtube about diet and rest quality recovery sessions
Hi thanks for commenting. To answer your question...no i hadnt...something for me to think about. Thank you 🚴👍
@LivandTrekGoCycling Diet is very important and more at our age. In addition, add some strength sessions to your workouts. This way, you will get good results. Good riding 👍
Not sure but what you should do can be different from what you can do
@LeoShoSilva hi, thanks for commenting 🚴👍
We all like to see our FTP rise, but it is not simple as just do xyz and there is +20 on your FTP. That is not how your body works. After this period you might be able to ride at your FTP for longer and pushed your Time Till Exertion. Maybe you also lowered your resting hr and hr drift or even your T1 and T2. How about your load did this increase over time and what is it now. There are so many question to answer. FTP is also just a number and not the only metric that counts… You started this process already fatigued. Normally, I would suggest someone to work consistently for at least 6-8 weeks before you can see any improvement. Do this for 3 months and you will see a different you!
Hi. Fair points made there i think. Thanks for commenting. Merry Christmas to you and safe riding 🎅🚴👍
Great vid.
Thanks for commenting Andrew. Glad you liked it..quite a lot of work went it producing it 👍🚴🎅
If I followed garmins suggested workouts on my 1040 head unit I would never actually get fitter! I wear a venu watch, all my metrics are correct. Most of my suggested rides are base! Then a tempo will be recommended, followed by 57hrs recovery time! And then guess what…and 3 more base rides and a tempo and it starts all over again. Followed it religiously and it’s like ground hog day. It clearly isn’t correct and I never got fitter. Body battery and sleep score always in the 90’s after sleep.
Hi Paul, thanks for commenting, hope you enjoyed the video. Ha ha...groundhog day...yes..it felt a bit like that at times. Still...it was something I'd wanted to try for a while...and now I know. What training platform do you use?
@@LivandTrekGoCyclingGreat video and explanation of how Garmin seems and try’s to workout our way.
Hey! If u want to improve your ftp please do proper performance test at some test site where they measure your lactate levels and oxygen usage. that way you gonna have your lt1 figured out as well as your lactate threshold. then just follow simple plan, like 6h at 90-100% of lt1, one vo2max and one threshold interval training per week. your ftp will improve
Hi, thanks for commenting and for the helpful suggestions 😊