Interesting listening to your plans. My only concern is that your plate is very full. Longer base miles, more sweet spot work, more weights, more technical riding, and running is perhaps a little too ambitious. Drop the running, it’s not useful. You will get your weight bearing effect from weight lifting. From watching you I think you’re right with Sweet Spot. I’m not a believer in polarized training. It does not work for everybody. Yes get some long rides in but not 80% of your training. I found out that doing super long rides on my mtb on trails had one very surprising side effect. My bike and I bonded really well. I rode it so much better that my bike handling efficiency sky rocketed. After a while I didn’t need to even think about riding any more. I just rode. It was an amazing feeling. Next point, a big yes to improving your technical skills. You’re very right, it’s free speed and its strongly connect to my previous point about doing long miles on the trails. Technical skills are both about speed and efficiency. PS: re weight training. Yes that works but my issue with it is how much is needed to make a difference ie minimum twice a week but preferably 3 times and then maintain it with once a week in race season. I’ve never been able to do that so I just rode but if you can squeeze it in you will be stronger for it. Good luck.
I figured you would not be taking it easy this summer when I heard you say that. 😂 I won my age group in a XC race today. Best finish ever for me. Honesty have to say your videos have helped as much as all the training I have put it. I won today because I went full gas at the start. Thanks for these videos, they are informative and inspiring. They are making a difference in my racing. Looking forward to watching you get ready for your xc season.
Sounds like a good plan mate! The goal is not to get bigger with the weights, just stronger so it needs to be low rep, heavy, lots of rest. 5x5 is a classic with 3 minutes rest between.
100% my go to for strength work is 3-6 sets of 3-6 reps and progressive overload each week 👌 I’m not a fan of 5x5 though as it’s always such a mental battle when you’re 2 sets in and still have 3 to go 😅😂
I'll leave the MTB to you, I've got my TTs to do. I've done a lot of cross training over the winter but I'm lacking motivation to do it nowadays but I'll keep it ticking over. I just find intensity, races and intervals so much fun
You don’t know what you’re missing out on… TTs are painful mtb is fun 😜 Yeah I love the races and intervals but sometimes the training has to come first and hopefully it will make the races easier… I hope It’s worth keeping the cross training ticking over… I find it hard as races start as the worry of doms puts me off 👎
Epic times 💪 the problem is Saturday is my chance to get some volume in and cycling always comes before running which makes park run difficult with the time 🤔 and my local park run is 2km away and downhill so it wouldn’t be much of a bike ride 😂
Lots and lots and lots of z2 for me plus weights . After years of fannying around just doing some z2 then banging some HIIT to get speed ( mostly tt racing ) I'm attempting to get bigger power and toughness for the season, I race hilly tt early on but am a weed physically, getting a bit more muscular will feed into next seasons cross racing as well. Had a month of 4 to 5hr off road ( canals on the retro mtb) z2 is paying off, recovering quicker and the weight training definitely makes everyday stuff easier, you know, dragging the bins out on Wednesday morning... Been playing on the new mtb courses at Sandwell Valley, absolutely brilliant if anyone reading this is local to it. Racing at Cannock this month for a laugh, retro mtb category, been ages since my last xc race. Be interesting to watch your progress mate, but sweetspot..... 😂 BTW, I always found that xc is similar to tt in that the effort is comparable because the races are long enough to keep you out of the top end zone otherwise you keel over. Going from xc to cx is like going from tt to crit racing, your power and endurance requirements are different..
The weight training definitely makes life a lot easier and is so important as we get older… you lose 1% of muscle mass per a year after the age of 40 which is mind blowing, I need some muscle to lose before I get to 40 😂 Racing Cannock on a retro sounds painful! Everyone hates on sweet spot but I feel for me personally when I take out long sustained intervals and just ride z2 it takes me a while to get used to them again so hopefully with 1 sweet spot session a week it will keep things ticking over
@@GiorgioCoppolaCycling sweet spot has it's place, obviously doing it all the time isn't a great idea .. most people find z2 hard , it's boring and seems pointless. Heart rate monitor with an alarm when you go over the max is really useful when you get distracted by the fat bloke overtaking you up the hill.... let it go son 😆
Good luck with the mtn bike season i have started doing some weights as im skinny 6ft and 68 kilos i will get some tins of rice pudding but will have to heat them up , your doing well with the running
Im a novice mtb rider and never raced a xc event in my life bit the only tip i can give you if you want to build strength get yourself an old skool downhill bike with 200mm rear and 170mm travel that weighs sub 20kg and thrash it around your local trails for an hour and a half. Worked wonders for me when training for macavalanche and ard rock Enduro 👌💪
@GiorgioCoppolaCycling There's 2 things you need to do.... 1: tell the Rocket it'll make you a champion and she will be married to a pro, 2: promise her you'll buy her the biggest and best coffee machine for the house and all the bakery visits she could ever dream of 🤪🤣
nice one George sounds like you've got a plan...don't know about the running but it'll be awesome if you can hit that 10K goal - a weekly shred is defo the way to go, MTB isn't as low impact as road cycling! last season you had a supernice s works epic ...I reckon your following your little bro and going for a Scott spark RC or something just as exotic! bring on the XC!!
@@GiorgioCoppolaCycling .....supercaliber... or Lux? ...del boy hasn't splashed out on the pinnarello one has he? :) Trails down here were completely flooded from the high tide over the weekend - loads of slop and sea water in the bearings now - love it!
Interesting. Looking forward to see you in the races - but surely riding at Minley off season is cheating ;) Very different for me this year - lots of Z2 but also kettlebells and Yoga (I'm GV so need to prevent myself seizing up lol) but also a once a week "MTB race SIM" of hard starts, 15 mins Z3 then 2 x 10 40s Z5 efforts in the mix. Changing up now to sharpen for the Gorrick & Southern XC, lets see if it improves over the last 2 years of respiratory illness led doom.
No more races at minley though so zero advantage 😜😂 It’s definitely something I need to work on mobility/yoga stuff it’s never something I have focused on but when I spoke to Nick Craig he’s a massive fan of it 🤔 I do love a mtb race sim and will definitely be adding some into my session in the summer! Your plan looks solid… the results will definitely come 👌
Good luck! I am just looking forward to getting back on the bike after a left knee replacement last week. BTW I can't remember when I only weighed 69 kg.
If you really want to get the most from running to help with your cycling then i can't recommend hill work enough... Variety is key, short n steep.. long n steady etc 😊👍
@@GiorgioCoppolaCycling I’ve been on a canyon lux 120mm travel it was brilliant and I have loads more confidence for XC now. Just avoid the blacks and the extreme reds 😬😳
hi, just found your channel, i ride once a week over the downs, easily get 4 hours done, but my nutrition isn't great... why the rice pudding after? and is the that with the shake a vital combo after a long session? ive never really understood that side of riding, the post ride in take. any advice would be amazing
Nutrition is a mind field and I’m constantly working on mine! When riding you will be burning through your glycogen stores so for post ride recovery you want to top them back up with carbohydrates and then the protein is for muscle repair the optimum ratio is 3:1 carbs to protein 👌 I get 60g of carbs from the rice pudding which is quick and easy and then 20g of protein from the shake. You don’t have to specifically have these foods, you can have any source of carb and any source of protein. I have just found this quick/easy (also affordable) rather than raiding the cupboards and making poor decisions 👍
Just found the channel. Love the video
The number 1 training tip, listen to the Rocket.
😂
Interesting listening to your plans. My only concern is that your plate is very full. Longer base miles, more sweet spot work, more weights, more technical riding, and running is perhaps a little too ambitious. Drop the running, it’s not useful. You will get your weight bearing effect from weight lifting. From watching you I think you’re right with Sweet Spot. I’m not a believer in polarized training. It does not work for everybody. Yes get some long rides in but not 80% of your training. I found out that doing super long rides on my mtb on trails had one very surprising side effect. My bike and I bonded really well. I rode it so much better that my bike handling efficiency sky rocketed. After a while I didn’t need to even think about riding any more. I just rode. It was an amazing feeling. Next point, a big yes to improving your technical skills. You’re very right, it’s free speed and its strongly connect to my previous point about doing long miles on the trails. Technical skills are both about speed and efficiency.
PS: re weight training. Yes that works but my issue with it is how much is needed to make a difference ie minimum twice a week but preferably 3 times and then maintain it with once a week in race season. I’ve never been able to do that so I just rode but if you can squeeze it in you will be stronger for it. Good luck.
0:19 Where's the fun in having some fun? Ah, yes - the famous Coppola paradox...
I figured you would not be taking it easy this summer when I heard you say that. 😂
I won my age group in a XC race today. Best finish ever for me. Honesty have to say your videos have helped as much as all the training I have put it. I won today because I went full gas at the start. Thanks for these videos, they are informative and inspiring. They are making a difference in my racing. Looking forward to watching you get ready for your xc season.
I can’t resist 😂
That’s absolutely epic to hear congrats on the win and I’m glad the videos have been helping 🙌
Sounds like a good plan mate! The goal is not to get bigger with the weights, just stronger so it needs to be low rep, heavy, lots of rest. 5x5 is a classic with 3 minutes rest between.
100% my go to for strength work is 3-6 sets of 3-6 reps and progressive overload each week 👌 I’m not a fan of 5x5 though as it’s always such a mental battle when you’re 2 sets in and still have 3 to go 😅😂
Nice big goal Giorgio - plus the plan of action to deliver 💪
Thanks Phil 🙌
The last year has been only xc. My main goal has been Z3 an threathold, a lot of VO2 max has also been used.
🙌 I’m looking to put a lot of work into my threshold after this first block, the problem is it hurts 😂
Yes😅 haha
I'll leave the MTB to you, I've got my TTs to do. I've done a lot of cross training over the winter but I'm lacking motivation to do it nowadays but I'll keep it ticking over. I just find intensity, races and intervals so much fun
You don’t know what you’re missing out on… TTs are painful mtb is fun 😜
Yeah I love the races and intervals but sometimes the training has to come first and hopefully it will make the races easier… I hope
It’s worth keeping the cross training ticking over… I find it hard as races start as the worry of doms puts me off 👎
You should cycle to your parkrun on Saturday morning, do the run the cycle home, I did this and started doing sub 19min 5km which lead to a 38:20 10km
Epic times 💪 the problem is Saturday is my chance to get some volume in and cycling always comes before running which makes park run difficult with the time 🤔 and my local park run is 2km away and downhill so it wouldn’t be much of a bike ride 😂
Loved the video , enjoy your training x
🙌
12 x 400 mtrs 1min rec, run at 90-95% will get you in shape for the 5k VO2 maxer improver 💪💪💪
🙌 I will give this a go… it sounds tough 😅
Looking forward to seeing how it goes (from the pits) best of luck!
🙌 a lot less painful in the pits 😂
Lots and lots and lots of z2 for me plus weights .
After years of fannying around just doing some z2 then banging some HIIT to get speed ( mostly tt racing ) I'm attempting to get bigger power and toughness for the season, I race hilly tt early on but am a weed physically, getting a bit more muscular will feed into next seasons cross racing as well.
Had a month of 4 to 5hr off road ( canals on the retro mtb) z2 is paying off, recovering quicker and the weight training definitely makes everyday stuff easier, you know, dragging the bins out on Wednesday morning...
Been playing on the new mtb courses at Sandwell Valley, absolutely brilliant if anyone reading this is local to it.
Racing at Cannock this month for a laugh, retro mtb category, been ages since my last xc race.
Be interesting to watch your progress mate, but sweetspot..... 😂
BTW, I always found that xc is similar to tt in that the effort is comparable because the races are long enough to keep you out of the top end zone otherwise you keel over. Going from xc to cx is like going from tt to crit racing, your power and endurance requirements are different..
The weight training definitely makes life a lot easier and is so important as we get older… you lose 1% of muscle mass per a year after the age of 40 which is mind blowing, I need some muscle to lose before I get to 40 😂
Racing Cannock on a retro sounds painful!
Everyone hates on sweet spot but I feel for me personally when I take out long sustained intervals and just ride z2 it takes me a while to get used to them again so hopefully with 1 sweet spot session a week it will keep things ticking over
@@GiorgioCoppolaCycling sweet spot has it's place, obviously doing it all the time isn't a great idea .. most people find z2 hard , it's boring and seems pointless. Heart rate monitor with an alarm when you go over the max is really useful when you get distracted by the fat bloke overtaking you up the hill.... let it go son 😆
Good luck with the mtn bike season i have started doing some weights as im skinny 6ft and 68 kilos i will get some tins of rice pudding but will have to heat them up , your doing well with the running
Rice pudding and weights is the secret 😜
Im a novice mtb rider and never raced a xc event in my life bit the only tip i can give you if you want to build strength get yourself an old skool downhill bike with 200mm rear and 170mm travel that weighs sub 20kg and thrash it around your local trails for an hour and a half. Worked wonders for me when training for macavalanche and ard rock Enduro 👌💪
I spend my life trying to make my bikes lighter so a 20kg bikes sounds awful 😂
I’m also not sure the wife will let me have anymore bikes 😬
@GiorgioCoppolaCycling There's 2 things you need to do.... 1: tell the Rocket it'll make you a champion and she will be married to a pro, 2: promise her you'll buy her the biggest and best coffee machine for the house and all the bakery visits she could ever dream of 🤪🤣
nice one George sounds like you've got a plan...don't know about the running but it'll be awesome if you can hit that 10K goal - a weekly shred is defo the way to go, MTB isn't as low impact as road cycling! last season you had a supernice s works epic ...I reckon your following your little bro and going for a Scott spark RC or something just as exotic! bring on the XC!!
The mtb shred will definitely help but I have decided I’m going to wait until some good weather… it’s too wet at the moment 😂
Nope no Scott here 👀
@@GiorgioCoppolaCycling .....supercaliber... or Lux? ...del boy hasn't splashed out on the pinnarello one has he? :) Trails down here were completely flooded from the high tide over the weekend - loads of slop and sea water in the bearings now - love it!
Interesting. Looking forward to see you in the races - but surely riding at Minley off season is cheating ;) Very different for me this year - lots of Z2 but also kettlebells and Yoga (I'm GV so need to prevent myself seizing up lol) but also a once a week "MTB race SIM" of hard starts, 15 mins Z3 then 2 x 10 40s Z5 efforts in the mix. Changing up now to sharpen for the Gorrick & Southern XC, lets see if it improves over the last 2 years of respiratory illness led doom.
No more races at minley though so zero advantage 😜😂
It’s definitely something I need to work on mobility/yoga stuff it’s never something I have focused on but when I spoke to Nick Craig he’s a massive fan of it 🤔
I do love a mtb race sim and will definitely be adding some into my session in the summer!
Your plan looks solid… the results will definitely come 👌
Good luck! I am just looking forward to getting back on the bike after a left knee replacement last week. BTW I can't remember when I only weighed 69 kg.
Good luck to you too! I hope the knee holds up and you can get out on your bike
@@GiorgioCoppolaCycling Thank you very much!
This new training will lead to your first cross win in the fall!!
Now that would be nice 👀
Go get em Tiger - "The Cannonball"
If you really want to get the most from running to help with your cycling then i can't recommend hill work enough... Variety is key, short n steep.. long n steady etc 😊👍
🙌 will try to add some in… it’s just hard work running up hills, I prefer the flats 😂
@@GiorgioCoppolaCycling well it's harder because it's more effective 🤣👌
Thought about going to bike park wales to improve the skills
Thinking about it but feel I probably need a big bike for that 🤔
@@GiorgioCoppolaCycling I’ve been on a canyon lux 120mm travel it was brilliant and I have loads more confidence for XC now.
Just avoid the blacks and the extreme reds 😬😳
Tell us when you're in cannock, so I can come and watch
7th April 👍
hi, just found your channel, i ride once a week over the downs, easily get 4 hours done, but my nutrition isn't great... why the rice pudding after? and is the that with the shake a vital combo after a long session? ive never really understood that side of riding, the post ride in take. any advice would be amazing
Nutrition is a mind field and I’m constantly working on mine!
When riding you will be burning through your glycogen stores so for post ride recovery you want to top them back up with carbohydrates and then the protein is for muscle repair the optimum ratio is 3:1 carbs to protein 👌 I get 60g of carbs from the rice pudding which is quick and easy and then 20g of protein from the shake.
You don’t have to specifically have these foods, you can have any source of carb and any source of protein. I have just found this quick/easy (also affordable) rather than raiding the cupboards and making poor decisions 👍
Nice socks!
will you be at battle on the beach?
Unfortunately not as I will be racing mtb that day 👍
Where are those sweet orange gloves at??!!
It’s too hot for them 😂 it needs to be sub temps for those bad boys…
What bike are you riding? S-Works Epic or the EVO?
New bike for this season and I am riding the Giant Anthem 👍
@@GiorgioCoppolaCycling ah, nice. Why did you switch bikes?
@@Chico-Dee1 Giant are sponsoring me for the 2024 season 👌
@@GiorgioCoppolaCycling thats awesome brotha'!!
Is the new bike a Scott
👎
New bike orbea oiz ???
Nope 👀
If riding slow only (zone 2) would make you fast, I would be world champion. 😂
😂😂
Note how we don't actually get to see the cleaned bike. 😉😂
👀😂
should buy a new 29"er Epic hehe
I’m sponsored by Giant now 👀
Yea man, no training for racing like racing.
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