Great content, really relevant to many of us training for Peaks. Unfortunate injury setback for you but lucky you don’t have to withdraw from the event. Hope your recovery is swift and you get back on course for a sub 9hr finish time. First time Peaks for me, I’m following the Bicycle Network [intermediate volume] training plan as much as I can, certainly helps having an indoor trainer. Enjoyed building ergo sessions on Zwift too. The Nero commentary on training was gold.
This is good solid advice. Really looking forward to following your journey. I intend to spend some time riding the course before making a final decision to actually do it in the future.
@DanTuber haha, it would certainly be a tough day out for someone who hates climbing. It’s a good vibe down there even if you are not riding the event. I had a mate come down with me last year who did some solo rides on the day.
Good luck with it......I can feel your pain.......I was in week 5 of a 16 week prep for Peaks until I fractured my elbow 2 weeks ago Mt Biking in NZ on a short holiday... I'll be back 2026!!!
Excellent content. I think this was one of your best. Last year & again for this year, I follow the Peaks mid volume training program. There’s several long rides (60%, 65%, 70% of expected Peaks finish time). I think these long rides are highly beneficial for us mere mortals to assess nutrition/hydration, bike comfort (contact points & kit) and inject some self belief that a Peaks finish is possible. Q. Where do you refill your bottles on your Akuna repeat loops?? Cheers.
Thanks mate, really appreciate this type of feedback. I think you have phrased the value of long rides perfectly. For big days in Kuringai, Berkelo (formerly Tempo) is your friend.
Another great video, thanks. Hope you are recovering well. You have the talent to go sub 9 if the conditions are right given your 2024 time in those conditions. Preparing for my 4th Peaks. I have one sub 10 jersey in the wardrobe and would love another. Also had a setback in late November with a cardooring which left me in hospital with a concussion and broken rib. So a setback and consequently lots of trainer time. Definitely drawing on past experience whilst trying to optimise training with long endurance efforts of 3 hrs non stop pedaling in Z2. About to get back out onto the roads and resume some real life climbing to assist with the mental prep (confidence). Might see you out there
Thanks Paul! Recovery is going well. Aiming for 4h today 🤞. I wonder if they will have Sub-10 jerseys this year? Glad you are almost back on the road. So thankful for Zwift in this situations.
I’ll be there next year, fingers crossed! 🤞🏻 All the best mate! You certainly can do it. Just focus on your nutrition and hydration. You will smash it! 👍
So many people keen for next year, I can already tell I am going to be lured in again 🤪. I have an upcoming episode on nutrition, lots of thinking there too.
@ I’m just increasing my volume and doing longer rides. End of the day I like riding socially, so I’m not really willing to sacrifice that for solo training. 🤪 Will see how I go with getting a sub 10.
Your volume is off the charts. It's like you forgot to switch off Festive 500 mode. I love the Pastries energy, good luck for the sub 10 mate, I am sure you have it in you.
Sorry about the fall, all cyclists can relate to the pain and disappointment. I am also training for Peaks first timer…I have been averaging 220kms for the last 3 months with some big weeks in there for Rapha 500 and TDU, also doing longer rides 180kms plus….i wish I had a more focused approach with target zones etc, my approach has been to ride as much as time allows, fingers crossed
You are going to love it mate. Everyone in my Strava feed is either at TDU or training for Peaks. Monster rides left and right! I don't think you need too much structure. Volume is key. Just thinking about hitting some prolonged threshold when you are out on long rides, and keep your endurance rides in a low zone so you are not draining the wrong energy system.
First time “Peaker” here, following the intermediate 12-15hr p/week training program provided by Dr S-Lane / peaks. At first, 16 weeks seemed excessive for a training program given I, like you, had a decent base to begin with, but i’m pleasantly surprised at how my body is coping and adapting to 350-400km + per week. As you covered, my emphasis is also on filling out zones during the week with ZRL and targeted sessions along with nailing the long ride nutrition and efforts each weekend, so it’s nice to know I’ve got some confirmation bias that I’m on the right track. See you on the start line
Stephen Lanes program has definitely been an input into my planning. I agree the relationship between zones and volume is interesting. It’s easy to exceed the target zone and not think much of it, but actually it will be changing energy systems and impacting fatigue. You gotta trust in the plan. Good luck for Peaks mate. What’s your goal?
@ agreed, I don’t know what value a 3hr coffee shop ride after a solid 5-7 hours the day before brings vs a 1-1.5hr recovery ride apart from getting folks used to spending time in the saddle but what do I know haha. AIM is to hang onto the 9hr group for as long as is feasible and see where that gets me
I think it's about zones and fatigue resistance. The big ride will have worked higher zones burned through your glycogen and the fuel you put in. The coffee ride should be in the lower zones and burn fat. Switching systems allows you to take on more TSS without burning out. Good plan with the 9h group. That is where I will be 👍
Not a great start, but you have plenty of time with your base established already. Better to have a little ‘wake up’ call early on than later. Another part of ‘preparing’ for Peaks, besides building the mental strength side, is learning to limit risk both in training and on the day. You have maybe had an early reminder of that. Love your channel and best wishes for recovery, training and Peaks ! 👍🚴♂️
I knocked over 480klm last week, one ride of 147 klm with hill repeats in the RNP, last Sunday was volume of a solo 168klm in just over 8 hrs and well over a 1000m of elevation. You need the volume for your endurance in a event like Peaks. Shorter ride in the week are about building my power, which at my age is not like a young bloke. So yes my preparation is for endurance and training for as much power as I can develop. So far seem to be handling the volume ok, Takes about a day to recover from a big day. I get in 2 Interval sessions per week. Aim for Weds and Friday. Zone 1 days are Monday and Saturday, So wont be from lack of application its getting this body around in front of the Lanterne rouge. See you up there.
Not training for peaks. But four weeks into a block of “just trying to get fit’ training. Setbacks suck. Was hit by a car in sept last year. And only just rehit my fitness score from pre accident in Strava. Now at 67, so good to see that is actually a half decent base. Like you, I slid out in the rain in week one of this block! 😂
Damn that sucks dude. It takes effort to rebuild. But it comes with time. CTL or fitness is relatively to the individual which makes it hard to compare with others. But getting up over 65 is heading in the right direction 👍.
Also sorry about the injury! I smashed my face on the pavement in December left me with a massive black eye and took two weeks off basically any riding other than gentle efforts.
@@ModerateCyclist within a few days I got back to short zone 1 stuff, ride to cafe and back that sort of thing. I managed to close out December with a couple of sub-100km club rides. Then during the Xmas - new year break I flogged it most days by myself as far as I could - when the weather would permit me as of course the recent heat waves and summer rain play havoc with plans at times. Up here in brissie it can be 30degrees by 8am and even at lower temps you’re soaked in sweat a few minutes in. That’s proving the challenge at the moment: getting up early enough to get a decent ride in before the heat and humidity makes it impossible.
Yeah that is what I did too. Bit of Z1 to get everything moving and then adding some extra power. I have family in QLD and it is rough. Riding needs to occur before 9am otherwise it's way too hot.
Great vid. Training for my 1st Peaks also and also targeting 9h. Out of interest what is your ftp in w/kg? Just wondering how hard you are working on the climbs relative to your FTP at the target pace of 4 w/kg?
Thanks mate. I am operating off a 315w FTP, which at my current weight of 78kg is a touch over 4wkg. Hotham is a monster though. It’s like 3 climbs in one. The middle 10km will be more like cruising pace.
Hope you heal up well and get back on track with the training! That’s an interesting topic regarding the preparation vs training.. I would have thought doing a 300km ride would be perfect training to build endurance and mental strength.. but it’s needs to be better “structured” and minimal rest stops to be considered training and not preparation?
It's an interesting debate. But I think the main argument is that massive 300km days are not necessary, and if they leave you completely destroyed for 3 days afterwards then that is probably worse for you. Longer rides do help you mentally prepare but showing yourself you can do it. The endurance KMs are beneficial, but could easily be achieved by increasing your volume throughout the week. If you haven't watched the Nero Show episode I suggest you do, the goal of tackling Hotham faster and the importance of threshold training are the key parts IMO.
I think it’s also a very good point you made that the Nero guys are elite and trying to do peaks challenge “fast” is a completely different world to some of us less elites trying to do it well e.g. under 10 hours.
Shit that sucks big time. I hope you heal up and bike is fixed. I am doing Peaks a slow Peaker but if get that jersey for finishing I will be partying. Interestingly my TTS is currently 94 on Training Peaks.
Seems like I have made it through reasonably intact. Good luck for Peaks. I’m sure there is a jersey with your name on it this year. Good call out on the CTL. I was saying in another thread how it is very individual and best considered as a relative reflection on your own fitness.
I'm currently 18 hours a week...(including NSCC bunch ride on Sat) following an 80/20 training plan. Got me round peaks relatively comfortable last year. Hoping it will be a little cooler though
@@ModerateCyclist 4 x 2 hour early sesssion plus 2 long rides on the weekend. Monday is a bike free day. I also fit 3 strength training sessions in per week. 80/20 is 80% endurance 20% HIT (this sits really well with this kind of event) Does nothing for CRITS lol
Sounds simple when you put it like that, 80/20 makes sense. Probably not too far off what I am doing here. What did you say you were targeting this year?
Thanks for watching dude. It’s an unfortunate part of playing the TH-cam game. But also it lets me give you a taste of the drama that might be out of context if I played it all straight up.
@@ModerateCyclist good luck with the training. I think the only thing I expected to see and didn't was temp acclimation. You probably need to do a couple of heat sessions as well as a couple of freezer sessions to cover the 2 Alpine extremes possible on the day haha
Where did you get fitness and freshness represents your base level fitness ? Everything I've read says it's far too short a period (weeks) to show your actual base fitness. Garmin has something called your Endurance score which ive found is far better indictor of actual base fitness over months and even years. AI endurance has something similar, but i can't remember what it's called.
I agree there are definitely better and more detailed measures. The more data you can take into an algorithm the better the output. But CTL is something most people have access to, and as a trend over an extended period gives you a good relative snapshot of your fitness. How do your other measures compare to your CTL?
Great content, really relevant to many of us training for Peaks. Unfortunate injury setback for you but lucky you don’t have to withdraw from the event. Hope your recovery is swift and you get back on course for a sub 9hr finish time.
First time Peaks for me, I’m following the Bicycle Network [intermediate volume] training plan as much as I can, certainly helps having an indoor trainer. Enjoyed building ergo sessions on Zwift too. The Nero commentary on training was gold.
This is good solid advice. Really looking forward to following your journey. I intend to spend some time riding the course before making a final decision to actually do it in the future.
Really good material. Thanks
Thanks mate, I appreciate you saying so.
I've concluded that I'll never do Peaks but will enjoy your training journey.
Pity about the crash.
Thanks mate. Hopefully it's an entertaining yarn. Fortunately I am on the mend.
Same. It's an event i'd wish i could do. But i'm not jockey size and hate climbing. The training alone would kill me.
@DanTuber haha, it would certainly be a tough day out for someone who hates climbing. It’s a good vibe down there even if you are not riding the event. I had a mate come down with me last year who did some solo rides on the day.
Good luck with it......I can feel your pain.......I was in week 5 of a 16 week prep for Peaks until I fractured my elbow 2 weeks ago Mt Biking in NZ on a short holiday... I'll be back 2026!!!
Damn that sucks dude. Have you managed to get back on the trainer? I’m thanking my lucky stars that nothing was broken.
Excellent content. I think this was one of your best. Last year & again for this year, I follow the Peaks mid volume training program. There’s several long rides (60%, 65%, 70% of expected Peaks finish time). I think these long rides are highly beneficial for us mere mortals to assess nutrition/hydration, bike comfort (contact points & kit) and inject some self belief that a Peaks finish is possible. Q. Where do you refill your bottles on your Akuna repeat loops?? Cheers.
Thanks mate, really appreciate this type of feedback. I think you have phrased the value of long rides perfectly. For big days in Kuringai, Berkelo (formerly Tempo) is your friend.
Another great video, thanks. Hope you are recovering well. You have the talent to go sub 9 if the conditions are right given your 2024 time in those conditions.
Preparing for my 4th Peaks. I have one sub 10 jersey in the wardrobe and would love another. Also had a setback in late November with a cardooring which left me in hospital with a concussion and broken rib.
So a setback and consequently lots of trainer time. Definitely drawing on past experience whilst trying to optimise training with long endurance efforts of 3 hrs non stop pedaling in Z2.
About to get back out onto the roads and resume some real life climbing to assist with the mental prep (confidence). Might see you out there
Thanks Paul! Recovery is going well. Aiming for 4h today 🤞. I wonder if they will have Sub-10 jerseys this year?
Glad you are almost back on the road. So thankful for Zwift in this situations.
I’ll be there next year, fingers crossed! 🤞🏻 All the best mate! You certainly can do it. Just focus on your nutrition and hydration. You will smash it! 👍
So many people keen for next year, I can already tell I am going to be lured in again 🤪. I have an upcoming episode on nutrition, lots of thinking there too.
Get me on the Nero show and I’ll show the boys how to eat maximum C/KG
Croissants per kilo
I can see it now… “How to boost your C/KG | Elite Fuelling Strategies”. How’s your training coming along mate?
@ I’m just increasing my volume and doing longer rides. End of the day I like riding socially, so I’m not really willing to sacrifice that for solo training. 🤪
Will see how I go with getting a sub 10.
Your volume is off the charts. It's like you forgot to switch off Festive 500 mode. I love the Pastries energy, good luck for the sub 10 mate, I am sure you have it in you.
@ haha I used to hate rides longer than 100-150km. So i'm trying to find my groove.
Sorry about the fall, all cyclists can relate to the pain and disappointment. I am also training for Peaks first timer…I have been averaging 220kms for the last 3 months with some big weeks in there for Rapha 500 and TDU, also doing longer rides 180kms plus….i wish I had a more focused approach with target zones etc, my approach has been to ride as much as time allows, fingers crossed
You are going to love it mate. Everyone in my Strava feed is either at TDU or training for Peaks. Monster rides left and right! I don't think you need too much structure. Volume is key. Just thinking about hitting some prolonged threshold when you are out on long rides, and keep your endurance rides in a low zone so you are not draining the wrong energy system.
I hope there's a sub10 jersey. That's what everyone is aiming for.
💯, that’s the real prize. I scoured the website, there is no mention of it this year…
First time “Peaker” here, following the intermediate 12-15hr p/week training program provided by Dr S-Lane / peaks.
At first, 16 weeks seemed excessive for a training program given I, like you, had a decent base to begin with, but i’m pleasantly surprised at how my body is coping and adapting to 350-400km + per week. As you covered, my emphasis is also on filling out zones during the week with ZRL and targeted sessions along with nailing the long ride nutrition and efforts each weekend, so it’s nice to know I’ve got some confirmation bias that I’m on the right track. See you on the start line
Stephen Lanes program has definitely been an input into my planning. I agree the relationship between zones and volume is interesting. It’s easy to exceed the target zone and not think much of it, but actually it will be changing energy systems and impacting fatigue. You gotta trust in the plan. Good luck for Peaks mate. What’s your goal?
@ agreed, I don’t know what value a 3hr coffee shop ride after a solid 5-7 hours the day before brings vs a 1-1.5hr recovery ride apart from getting folks used to spending time in the saddle but what do I know haha. AIM is to hang onto the 9hr group for as long as is feasible and see where that gets me
I think it's about zones and fatigue resistance. The big ride will have worked higher zones burned through your glycogen and the fuel you put in. The coffee ride should be in the lower zones and burn fat. Switching systems allows you to take on more TSS without burning out. Good plan with the 9h group. That is where I will be 👍
Not a great start, but you have plenty of time with your base established already. Better to have a little ‘wake up’ call early on than later.
Another part of ‘preparing’ for Peaks, besides building the mental strength side, is learning to limit risk both in training and on the day. You have maybe had an early reminder of that.
Love your channel and best wishes for recovery, training and Peaks ! 👍🚴♂️
Thanks dude! This is a very good point. It is easy to get caught up on the goal and forget to ride the conditions.
I knocked over 480klm last week, one ride of 147 klm with hill repeats in the RNP, last Sunday was volume of a solo 168klm in just over 8 hrs and well over a 1000m of elevation. You need the volume for your endurance in a event like Peaks. Shorter ride in the week are about building my power, which at my age is not like a young bloke. So yes my preparation is for endurance and training for as much power as I can develop. So far seem to be handling the volume ok, Takes about a day to recover from a big day. I get in 2 Interval sessions per week. Aim for Weds and Friday. Zone 1 days are Monday and Saturday, So wont be from lack of application its getting this body around in front of the Lanterne rouge. See you up there.
That’s a cracking week Davo! Your training puts a lot of young blokes to shame.
Not training for peaks. But four weeks into a block of “just trying to get fit’ training. Setbacks suck. Was hit by a car in sept last year. And only just rehit my fitness score from pre accident in Strava. Now at 67, so good to see that is actually a half decent base. Like you, I slid out in the rain in week one of this block! 😂
Damn that sucks dude. It takes effort to rebuild. But it comes with time. CTL or fitness is relatively to the individual which makes it hard to compare with others. But getting up over 65 is heading in the right direction 👍.
@ yeah that’s it. I’m fitter than I’ve ever been. So that’s something. 9-10 hrs a week, no booze. Decent eating. All got to add up eventually.
A wise friend of mine says 10h is the magic number for the moderate folk. Cutting booze is a huge win IMO!
@@ModerateCyclist made a huge difference in recovery and sleep.
Alright, inspiration! Im go ride up and down a mountain today!🎉
Yeah boy! Go get it.
Also sorry about the injury! I smashed my face on the pavement in December left me with a massive black eye and took two weeks off basically any riding other than gentle efforts.
@doctorscoot that sucks dude. What rides did you do to come back?
@@ModerateCyclist within a few days I got back to short zone 1 stuff, ride to cafe and back that sort of thing. I managed to close out December with a couple of sub-100km club rides. Then during the Xmas - new year break I flogged it most days by myself as far as I could - when the weather would permit me as of course the recent heat waves and summer rain play havoc with plans at times. Up here in brissie it can be 30degrees by 8am and even at lower temps you’re soaked in sweat a few minutes in. That’s proving the challenge at the moment: getting up early enough to get a decent ride in before the heat and humidity makes it impossible.
Yeah that is what I did too. Bit of Z1 to get everything moving and then adding some extra power. I have family in QLD and it is rough. Riding needs to occur before 9am otherwise it's way too hot.
Great vid. Training for my 1st Peaks also and also targeting 9h. Out of interest what is your ftp in w/kg? Just wondering how hard you are working on the climbs relative to your FTP at the target pace of 4 w/kg?
Thanks mate. I am operating off a 315w FTP, which at my current weight of 78kg is a touch over 4wkg. Hotham is a monster though. It’s like 3 climbs in one. The middle 10km will be more like cruising pace.
Can't keep a Hard Man down 😜
That’s how we roll Diamonds 💎
Hope you heal up well and get back on track with the training! That’s an interesting topic regarding the preparation vs training.. I would have thought doing a 300km ride would be perfect training to build endurance and mental strength.. but it’s needs to be better “structured” and minimal rest stops to be considered training and not preparation?
It's an interesting debate. But I think the main argument is that massive 300km days are not necessary, and if they leave you completely destroyed for 3 days afterwards then that is probably worse for you. Longer rides do help you mentally prepare but showing yourself you can do it. The endurance KMs are beneficial, but could easily be achieved by increasing your volume throughout the week.
If you haven't watched the Nero Show episode I suggest you do, the goal of tackling Hotham faster and the importance of threshold training are the key parts IMO.
Thanks, I’ll check out the Nero show. Which episode was that one?
I think it’s also a very good point you made that the Nero guys are elite and trying to do peaks challenge “fast” is a completely different world to some of us less elites trying to do it well e.g. under 10 hours.
I added links into the video for the Nero Show Episode. Definitely different worlds between the Elite and the Moderate.
Shit that sucks big time. I hope you heal up and bike is fixed. I am doing Peaks a slow Peaker but if get that jersey for finishing I will be partying. Interestingly my TTS is currently 94 on Training Peaks.
Seems like I have made it through reasonably intact. Good luck for Peaks. I’m sure there is a jersey with your name on it this year. Good call out on the CTL. I was saying in another thread how it is very individual and best considered as a relative reflection on your own fitness.
I'm currently 18 hours a week...(including NSCC bunch ride on Sat) following an 80/20 training plan. Got me round peaks relatively comfortable last year. Hoping it will be a little cooler though
18 is massive. How do you find time? What is 80/20?
@@ModerateCyclist 4 x 2 hour early sesssion plus 2 long rides on the weekend. Monday is a bike free day. I also fit 3 strength training sessions in per week. 80/20 is 80% endurance 20% HIT (this sits really well with this kind of event) Does nothing for CRITS lol
Relieved you didn't break any bones!
Sounds simple when you put it like that, 80/20 makes sense. Probably not too far off what I am doing here. What did you say you were targeting this year?
Not sure where my comment went too, but rest up get yourself sorted.
I always ride akuna anticlockwise as the descents are less risky
Well on the road to recovery! I agree about Akuna, I just try and mix it up a bit. But Akuna West + GSM is probably about the same.
8:30 weirds me out when people repeat the intro later on in theri video - lots of people do it though.
Thanks for watching dude. It’s an unfortunate part of playing the TH-cam game. But also it lets me give you a taste of the drama that might be out of context if I played it all straight up.
@@ModerateCyclist good luck with the training.
I think the only thing I expected to see and didn't was temp acclimation. You probably need to do a couple of heat sessions as well as a couple of freezer sessions to cover the 2 Alpine extremes possible on the day haha
@@aarondcmedia9585that’s hard right, need to be prepared for all weather and hope for the best. I’ve had extreme heat (‘24) and sleet (‘20)
Where did you get fitness and freshness represents your base level fitness ? Everything I've read says it's far too short a period (weeks) to show your actual base fitness. Garmin has something called your Endurance score which ive found is far better indictor of actual base fitness over months and even years. AI endurance has something similar, but i can't remember what it's called.
I agree there are definitely better and more detailed measures. The more data you can take into an algorithm the better the output. But CTL is something most people have access to, and as a trend over an extended period gives you a good relative snapshot of your fitness. How do your other measures compare to your CTL?