As someone wanting to get back into riding after months off the bike this is fantastic. Thanks for sharing your valuable info Cam. Having only 2 to 4 hours per week is not a whole lot of time to ride but the method could still be the same.
HIT has become a very popular buzzword in the fitness industry and is often wrongly understood by gym goers as the path to losing weight and becoming stronger with the least amount of exercise time. Nowadays when you tell people to ride easy for 2 hours, they feel like it is a waste of time. So what do they do? Go all out for 35 mins 3 times a week, buy a fancy race bike with a power meter and get burned out. Then they lose interest in being fit and happy in their later and retirement years. Like so many pros. Your training approach is much more sensible!
i also had that habit of costing frequently , but when i started riding with some fast guys , i couldn't help but notice how this guys rode, just a fluent continuous pedal stroke hardly hearing any costing sounds in the bunch.
Great, great video Cam. I think one of the biggest pitfalls is this, as you described around 12:00 - You're on an easier week, and your body is successfully absorbing the previous training, and you're taking it easy - and you realize "Wow, my legs feel AMAZING!" And in your excitement, you immediately start smashing the pedals and try to set PRs or whatnot. In other words, as soon as you feel training gains you immediately want to "spend" them, instead of maintaining that big picture discipline. This happened to me a few times in 2019.
Really enjoying these videos. I just recently purchased a power meter. (Stages left crank only). It is so nice to to see instant data compared to the lag of a HRM. Still getting the feel for it though
Hey Cam! Amazing video as always and great content. I have started to implement this type of approach in my training this off season and have already started to see improvements in my overall fitness and power numbers. Great info and I am certainly looking forward to your next vid!
Just go out and have fun on the bike that’s is the most important about of road cycling. Learn the hard way then go structure training that’s when you appreciate the gains from structure training. Training too early on structure will take the joy out of cycling and it’s not sustainable for a lot people unless you’ve been riding for years and want to take to the next level then structure is the way to go. Thanks cam for a great content btw!
I hate loading a structured workout on my unit and going out and riding to power with it. I go out and go ... right going to do 40 seconds on 20 seconds off for this section of road ~ so like maybe 10 reps, recover into the next town which is maybe a 5 minute give take , hit the climb hard , recover for a minute or two and tt back home. Its semi structured but i try not to set it up so rigid and try to factor in the terrain into how i set my training. works well for me , maybe not everyone else. if i lived on flat lands or was riding indoors though yeah i would likely due the structured workouts.
David Bateman yea I agree man. On the road it’s hard to maintain consistent pace and trying to keep it smooth just kill the joy out of it unless climbing long climb you can do it!
@@TheTamrb26 love the fact I live in rural Victoria Australia and got plenty of hills and a few mountains around. Most hills I ride are about 4 to 5 minutes so vo2 max session ride there
Yes, well said mate. That's why I point out in the video, it's normally the 2-3 mark when people get stuck on that plateau. If you really want to improve, structure is the way to go.
Cam Nicholls I’ve been on structure training for 2 and half years and it works great with my coach I don’t get sick often but getting stronger on the bike, feels very efficient. Learnt a lot along the way and also learnt a lot about myself then doing it alone. Keep up the vlog mate!
Silly comment...but on my rest week...my one "hard session" is always a RAMP FTP test. Seems like the perfect spot to test your capacity and get that anaerobic burn once a month. Dunno, maybe i'm an odd yank.
another great video Cam.. great method...ok let's go outside try this now...oops there is a foot of snow here so...let's do it on my base trainer...lol...cheers from Montréal Québec !!
Love your training tips, i am watching all your vids (and liking Every one I watch ;) ) i think i plateau'd and i want to get to the next level! I just have one question, when you talk about a base building period, do you mean a period where I don't do HIT at all? How long should that period be? Thanks for your work mate, and greetings from belgium
Great insight Cam! I am currently doing mostly indoor training (don’t you love the Irish weather?!) and it seems that anything over 190-220w feels that i can’t sustain for very long.. maybe i need to take a step back and see what’s what! Thank Cam cheers!
Hey John, you should do a ramp test on Zwift and work out your zones. If you don't use Zwift just sign up for a two-week free trial. If you're sitting in zone 3 on the trainer, it will be uncomfortable and not overly efficient. Cam
Great channel with lots of good info and awesome presentation, thank you! Is it possible to do this kind of training and be so focused based on heart rate and not power meter data. I’m just getting into cycling again after years and years without riding and can’t really afford a power meter. How do you go about setting HR zones and avoid all those junk miles? Thanks!
Si I have what might be a complicated question. What do you do when you live in a place that is so hilly that no matter what direction I ride from home is like doing hill repeats. I literally have no flat roads to ride on. And allot of the hills are hard enough that they put me in zone 3 and 4 every time even in my easy gear.
great video what brand and type power meter do you recommend? and i don't quite understand what type of riding to do in the step program, ie do i go by time or by distance how intense of a ride should i be doing?
@Cam Nicholls - I was thinking about the comments about Zone 3 ; Isn't Zone 3 great at longer duration like 10 - 30 minute intervals (Z3>Z2 rinse repeat) during long endurance rides given that it would put a large amount of aerobic stress on muscles that would result in increased muscle endurance. I found this works well for me to improve aerobic functionality. Basically the longer rides are getting bother faster and causing less stress on the body . I do try to stay near the upper end of Zone 3 though when i do this though.
Hey David, thanks for the great question. In the course we have, we get athletes to start doing efforts in zone 3, practicing what it feels like to ride harder for 10-20mins. So it can be a useful zone from time to time. Optimally, if you were doing a 10-30min interval, I would suggested zone 4, then come back to zone two. That would give you a greater tolerance to lactate.
You can still do this but on your more intense days, treating them as intervals. In running they call it fartlek, not sure what they describe it as in cycling.
What can I do when I have hit a "mental plateau"? I haven't been able to train as much as I'd like because of the amount of college work I have so I know I have lost some fitness and endurance, but when I ride/train I just can't push myself as hard as I used to when doing intervals. "Mentally I can't go as deep as I used to" is the best way I can describe it. Any tips, please?
Great video Cam, I've bought so many random plans from training peaks and felt gains in areas and backward steps in others. I feel like going back to base and starting over using the ladder as autumn is around the corner. My question is could I build the off the bike strength training into a base plan that SUF offer or add some Yoga in?
@@CamNicholls appreciate the reply. Would twice a week be enough for strength to work into the zone 2 days? I was thinking of adding in mobility too but don't want to over do it
Hi Cam regarding base building Trainer road recommend to do sweet spot between zone 3 and 4 88% to 95% of ftp rather than traditional zone 2 base build. What do you think of Sweet spot for building base and raising your ftp?
Hey Jerry, so the bring problem with that, is that your heart rate will tip over your lactate threshold a lot faster than if you were riding zone two. As soon as you start to hit threshold you shut of the mitochondria where you are essentially building base fitness. So if you have a shorter period to train base, I am sure there are some efficiencies with this, but if you're out for a 2-3 hour ride, I would be working zone two for base fitness.
Thank you for sharing. However can you do a video to help those of us who are mere mortals not trying to race or to be superfit and don't have expensive power meters? I am struggling to do long rides like 140 - 160km. 2 years ago I did a 155km ride which took me 6hrs 45 and I was spent. Are there strategies for long rides especially solo rides? I know with running there is the Jeff Galloway's run-walk method and it is very helpful for me to cope with long runs. Thanks
Get a power meter and keep it under 150w. Drink before you are thirsty and drink enough so you are pissing clear every 2-3hours. Eat at least 1g of sugar per kg of bodyweight per hour. All my athletes do this and it is why they rise up thru the ranks so fast compared to others who want to do things the hard way. I trained a powerlifter to becoming a mutant endurance cyclist setting course records on TransAm, IPWR etc.
Hi Thanh, A common mistake that cyclists make here is that they target a large ride and feel average on the day because they haven't ridden the same distance in training. Or if they have, they've done it once, without any build/step ladder approach. If you are targeting a 160km ride, you start training at 60km once or twice a week when the time will permit (in between other rides you do) and over a 2-3 month period you build up to 160km. Then you will have the conditioning for the event/ride. Also, many riders go too hard in the first period of an event. Do that, and you will be cooked at the end. Save your efforts for the last 20km, not the first. Cam
Started training to power about 6 months ago. Still learning but I’ve 100% neglected base zone 2 rides. Races start in 3 months. That’s 12 weeks, 3 rest weeks, 9 training weeks. Gonna do a new ftp start of next week but not sure wether I should try get more base in over next 3 months because I’ve neglected it or start the intervals ready for start on the race season? Anyone have an opinion?
You need to measure your cardio drift pedalling in zone 2 to identify whether you need to work base fitness or not. I have an online course which goes through all this if you have interest. Good timing given your power meter purchase. www.roadcyclingacademy.com/p/uplevel-road-cycling
It definitely would, but you could start with heart rate if you didn't want to make that investment upfront. The free training might help answer some questions: www.camnicholls.com/webinar-registerhere
Getting a power meter has made me significantly more conscience of when i do this and i find i do it less frequently and more importantly maintain power over the hills which i wasn't doing previously. still gotta work off backing off. I think my issue is i still mentally associate speed with effort which isn't necessarily true.
Hi Cam. love the video I have been trying to cycle at Z2 power however my HR is slightly elevated than I normally find when doing Z2 work. (by slightly elevated. it goes to Z3 HR instead of upper Z2 HR) Is my power zones outdated now or is it okay to keep riding to Z2 power?
Power and Heart rate are measuring two different things. i'd imagine there would be some overlap but Power should be what you work at. example My heart rate zones vs power zones I do Zone 2 power at a Zone 2 border Zone 3 HR , I Do Zone 4 at a Zone 3 HR, basically my engine is big but doesn't like working slow for the endurance stuff , but runs low on the higher energy stuff. hope that makes sense. I worst case scenario redo a ftp test, power is the better metric to train off by far.
better way of putting it. - Power Reports how your body delivers energy to the pedals. - Heart Rate reports how you body is reacting to the effort. There may be some correlation but it should be huge as one is a response to the other.
@@itsdeebs5156 Thanks for your reply. I have just come back from a Z2 ride and my avg power was ~ 110W (low-end Z2 ) My Avg HR ended up being 186 bpm for ~ 2 hours. Into context my Z4 HR range is 175 - 186 so was pushing top end Z4 low-end Z5 for almost 2 hrs? (and also 183bpm for ~ 2hr 30 mins) Would you say I need to redo my FTP test? I have done a lot of volume before this but mostly cross-training (running indoors) due to the poor weather
Hi Ian, what you are describing there is cardio drift. This suggests you should be concentrating on building some base, pending your target/goals. The only way you can get a definitive measure on HR threshold is to go into a lab. Your heart rate drifting into zone 3 while you're pedalling in zone 2. Don't worry about that one. Cam
Cam Nicholls I still don’t understand what is problem with zone#3 (aka Tempo). Do cyclists gain anything from doing only zone#3? Do they build base by doing only zone#3? Thanks
@@anata5127 They can, but zone three is a solid pace, so if you're not conditioned your heart rate will drift and you will start to create higher volumes of lactate and the physiological outcomes you're trying to achieve from aerobic base training are squashed. It gets technical and depends on the person.
I do not think your programs are aimed at cyclist "starting out". I have been riding for 6 months and am keen to begin competing at some point. Having already been riding for 2-3 years is not "starting out", I am starting out. Can you take it back a few steps for us real beginners or is this not your business aims or interest? If not that's ok, not having a go, just asking.
Thanks for the comment and sharing. Over the next year or two, I will build many programs, including more of a beginner plan. But they take time, so the one currently available is more targeted at the intermediate level. Stay tuned. Cam
Would say for beginners (as someone probably just moving out of that territory) the main thing to focus on is consistency and slight increases in effort over time. the steps thing is still true. But i would treat the first year, maybe two as just working on getting that aerobic engine better and maybe getting a bit more pressure out the pedals over time. Once you have that foundation moving towards that intermediate step of targeted training for specific benefits would be beneficial. Beginners should focus on enjoying the sport , getting road situational awareness, handling skills and just improving general fitness.
David Bateman I have a very competitive personality, I am older and recovering from a couple of injuries that, currently, limit the amount of riding I can do. I agree completely that the first 12 months, minimum, should be spent building fitness and road miles but I, in particular, can't afford to stuff this time up, I want to ensure that I am on target and maximise my training at every stage.
@@woodsend8133 fair enough mate feeling that too. L3 fracture so for me just losing 20 kilos was a massive goal. I'd say Sweet Spot Training the ticket. 2 days a week of that coupled with 2 days of endurance and if you can fit it in 1 day if what ever you feel like would be a great place to start. The big thing is what are the goals. I was emailing back and forth with Cam and said short term goal for the year was increase ftp to 2.8 to 3 w/kg increase vo2max a little, next year do a little racing , the next go up a racing grade. So I can focus on the steps for that long term goal. So if you have your goal which I imagine you'd do , you can starting chunking it and working in those chunks
For now ill just watch and read on your cycling tips sad to say but i had to sell my gravel road bike because of my past accident and i needed money to realign my spine will take me a long time to buy a new bike but wont stop watching and supporting you would soon post some vlog on my channel thanks for the boost and encouraging me to vlog in the future im fine now and recovered You can see my story in IG @cycle wraps ph follow me and ill follow back :D
Jeez, I'm guilty as charged. Thank you for raising awareness and motivating me to change my training.
Thank you Cam. You make a very positive impact on me and, I'm certain are helping many improve and enjoy their cycling.
As someone wanting to get back into riding after months off the bike this is fantastic. Thanks for sharing your valuable info Cam. Having only 2 to 4 hours per week is not a whole lot of time to ride but the method could still be the same.
love the amazing Beard trick at 6;44 , good vid btw
Thank you for sharing your insight and experiences...much appreciated
Cheers Steveo, Cam
Another great vid mate. That on bike footage of the bloke coasting down the hills and hitting up the bumps was a Beach Road flashback for me!
Cheers Mick. haha! I used to experience this on Beach Road too, whenever I wasn't doing the Hell Ride or a fast bunch ride.
Sharing this with a mate that needs to watch this atleast 5 times hahahaha
this is great - just wish he had a version for XC MTB racers
This is such a great stuff ! I am glad that I have found You!
PS. PEOPLE DONT SKIP ADS PLEASE we help him he helps us hehehe just saying
HIT has become a very popular buzzword in the fitness industry and is often wrongly understood by gym goers as the path to losing weight and becoming stronger with the least amount of exercise time. Nowadays when you tell people to ride easy for 2 hours, they feel like it is a waste of time. So what do they do? Go all out for 35 mins 3 times a week, buy a fancy race bike with a power meter and get burned out. Then they lose interest in being fit and happy in their later and retirement years. Like so many pros.
Your training approach is much more sensible!
i also had that habit of costing frequently , but when i started riding with some fast guys , i couldn't help but notice how this guys rode, just a fluent continuous pedal stroke hardly hearing any costing sounds in the bunch.
Yep, that's how the elite riders do it! Cam
great Video. I will structure my training a bit more. ty
Nice one Alain, good luck. Cam
Top work , love the no nosense approach
Great, great video Cam. I think one of the biggest pitfalls is this, as you described around 12:00 - You're on an easier week, and your body is successfully absorbing the previous training, and you're taking it easy - and you realize "Wow, my legs feel AMAZING!" And in your excitement, you immediately start smashing the pedals and try to set PRs or whatnot. In other words, as soon as you feel training gains you immediately want to "spend" them, instead of maintaining that big picture discipline. This happened to me a few times in 2019.
Well said Brian, and thank you for sharing your experiences. Appreciate it. Cam
Interesting and I'm very guilty of this, Ill change my endurance or what I called endurance rides to be mostly zone 2.
Cheers for sharing mate, looks like my back to back days on Zwift needs to calm down but it's just too addictive in these cold winter months! Argh...
haha! If you love it and you're doing it to stay fit, don't stress too hard. Cam
This is the best cycling channel ever!!!!
Very kind words Neil, thank you. Cam
Thank you. I needed this info!
Nice one, Andrew. Hope is helps you improve. Cam
Yup exactly what i was loking for, TY
Really enjoying these videos. I just recently purchased a power meter. (Stages left crank only). It is so nice to to see instant data compared to the lag of a HRM. Still getting the feel for it though
Nice one Bryce, and thanks for sharing. Cam
Thank you for this video cam. Keep it up 👍
Cheers Michael. Cam
Cheers. Hi cam. Im waiting of your videos about the Merida Scultura 4000 review😅
@@alvarezmichaelangelo6444 I published that 2 days ago! th-cam.com/video/YZxiXDkh4VA/w-d-xo.html
@@CamNicholls oh thats the video that have giant?? And merida?
@@CamNicholls if that is it. I already watch it😅 i taught merida have a separate video😅
Hey Cam! Amazing video as always and great content. I have started to implement this type of approach in my training this off season and have already started to see improvements in my overall fitness and power numbers. Great info and I am certainly looking forward to your next vid!
Cheers Ethan, thanks for sharing and keep me posted. Cam
great information as always cam it takes time and commitment to condition the body in any endurance sport and also the mind best wishes mate
Cheers Paul. Cam
Another great video Cam, I am learning so much from your channel!! I will need to buy a power meter soon and look into your coaching course.
Nice one Graham, having power and knowing what to do with it is game changer
Great vlog Cam, makes sense
Just go out and have fun on the bike that’s is the most important about of road cycling. Learn the hard way then go structure training that’s when you appreciate the gains from structure training. Training too early on structure will take the joy out of cycling and it’s not sustainable for a lot people unless you’ve been riding for years and want to take to the next level then structure is the way to go.
Thanks cam for a great content btw!
I hate loading a structured workout on my unit and going out and riding to power with it. I go out and go ... right going to do 40 seconds on 20 seconds off for this section of road ~ so like maybe 10 reps, recover into the next town which is maybe a 5 minute give take , hit the climb hard , recover for a minute or two and tt back home. Its semi structured but i try not to set it up so rigid and try to factor in the terrain into how i set my training. works well for me , maybe not everyone else. if i lived on flat lands or was riding indoors though yeah i would likely due the structured workouts.
David Bateman yea I agree man. On the road it’s hard to maintain consistent pace and trying to keep it smooth just kill the joy out of it unless climbing long climb you can do it!
@@TheTamrb26 love the fact I live in rural Victoria Australia and got plenty of hills and a few mountains around. Most hills I ride are about 4 to 5 minutes so vo2 max session ride there
Yes, well said mate. That's why I point out in the video, it's normally the 2-3 mark when people get stuck on that plateau. If you really want to improve, structure is the way to go.
Cam Nicholls I’ve been on structure training for 2 and half years and it works great with my coach I don’t get sick often but getting stronger on the bike, feels very efficient. Learnt a lot along the way and also learnt a lot about myself then doing it alone.
Keep up the vlog mate!
Silly comment...but on my rest week...my one "hard session" is always a RAMP FTP test. Seems like the perfect spot to test your capacity and get that anaerobic burn once a month. Dunno, maybe i'm an odd yank.
This video is so useful. Thank you
So miss this part of the world! Love the upload :-)
Cheers Karl.
another great video Cam.. great method...ok let's go outside try this now...oops there is a foot of snow here so...let's do it on my base trainer...lol...cheers from Montréal Québec !!
hahaha! Yes, not a great time for outdoors. You can watch my vids to get the summer hit! Cam
Thanks for the tips cam nicholls 😍😁
No worries Jhondy! Cheers, Cam
Love your training tips, i am watching all your vids (and liking Every one I watch ;) ) i think i plateau'd and i want to get to the next level! I just have one question, when you talk about a base building period, do you mean a period where I don't do HIT at all? How long should that period be? Thanks for your work mate, and greetings from belgium
Good info - thanks Cam 👍
Cheers mate. Cam
These videos are great!
Glad you like them Paul. Cam
Great insight Cam! I am currently doing mostly indoor training (don’t you love the Irish weather?!) and it seems that anything over 190-220w feels that i can’t sustain for very long.. maybe i need to take a step back and see what’s what! Thank Cam cheers!
Hey John, you should do a ramp test on Zwift and work out your zones. If you don't use Zwift just sign up for a two-week free trial. If you're sitting in zone 3 on the trainer, it will be uncomfortable and not overly efficient. Cam
Cheers Cam, will do that! Appreciate you come back to me so quick!
🙏🏼😎💪🏼
Great video
Nice one mate.
Cheers Cam
Excellent video
Cheers mate.
jeez at last, someone who talks sense.
Great video!
Cheers, Cam
Great channel with lots of good info and awesome presentation, thank you! Is it possible to do this kind of training and be so focused based on heart rate and not power meter data. I’m just getting into cycling again after years and years without riding and can’t really afford a power meter. How do you go about setting HR zones and avoid all those junk miles? Thanks!
Hey Roger, lots of detail in here I can share. Send me an email cam@camnicholls.com
thx so much 👍
Si I have what might be a complicated question. What do you do when you live in a place that is so hilly that no matter what direction I ride from home is like doing hill repeats. I literally have no flat roads to ride on. And allot of the hills are hard enough that they put me in zone 3 and 4 every time even in my easy gear.
Hey Bob, nothing you can really do about that. Unless you buy a trainer and do some base rides inside. Cam
Love it! Cheers
great video what brand and type power meter do you recommend? and i don't quite understand what type of riding to do in the step program, ie do i go by time or by distance how intense of a ride should i be doing?
@Cam Nicholls - I was thinking about the comments about Zone 3 ;
Isn't Zone 3 great at longer duration like 10 - 30 minute intervals (Z3>Z2 rinse repeat) during long endurance rides given that it would put a large amount of aerobic stress on muscles that would result in increased muscle endurance. I found this works well for me to improve aerobic functionality. Basically the longer rides are getting bother faster and causing less stress on the body . I do try to stay near the upper end of Zone 3 though when i do this though.
Hey David, thanks for the great question. In the course we have, we get athletes to start doing efforts in zone 3, practicing what it feels like to ride harder for 10-20mins. So it can be a useful zone from time to time. Optimally, if you were doing a 10-30min interval, I would suggested zone 4, then come back to zone two. That would give you a greater tolerance to lactate.
Cam, love the channel - beginner cyclist here. How do I actively monitor my wattage output while riding? Is there an app somewhere? Cheers.
You will need a power meter. Expensive devices...
LOL - Was literally doing this on the ride i just came in from. Hitting the hills and backing off down them. this is a hard habit to kick
It certainly is David. Almost impossible when you're with other people, but definitely when you're solo you can do it!
You can still do this but on your more intense days, treating them as intervals. In running they call it fartlek, not sure what they describe it as in cycling.
@@brownshit1 Correct, High-Intensity Interval Training or HIIT in cycling!
What can I do when I have hit a "mental plateau"?
I haven't been able to train as much as I'd like because of the amount of college work I have so I know I have lost some fitness and endurance, but when I ride/train I just can't push myself as hard as I used to when doing intervals. "Mentally I can't go as deep as I used to" is the best way I can describe it. Any tips, please?
thanks for this tips!
No worries Vince. All the best with implementing them. Cheers, Cam
@@CamNicholls please don't stop making vids like this :D
Nice Tash bro
thank you for sharing :)
Great video Cam, I've bought so many random plans from training peaks and felt gains in areas and backward steps in others. I feel like going back to base and starting over using the ladder as autumn is around the corner. My question is could I build the off the bike strength training into a base plan that SUF offer or add some Yoga in?
Yes 100% that’s the best time to build strength and new capabilities to your fitness. That being during a base phase.
@@CamNicholls appreciate the reply. Would twice a week be enough for strength to work into the zone 2 days? I was thinking of adding in mobility too but don't want to over do it
Base is ace👍
Hi Cam regarding base building Trainer road recommend to do sweet spot between zone 3 and 4 88% to 95% of ftp rather than traditional zone 2 base build. What do you think of Sweet spot for building base and raising your ftp?
Hey Jerry, so the bring problem with that, is that your heart rate will tip over your lactate threshold a lot faster than if you were riding zone two. As soon as you start to hit threshold you shut of the mitochondria where you are essentially building base fitness. So if you have a shorter period to train base, I am sure there are some efficiencies with this, but if you're out for a 2-3 hour ride, I would be working zone two for base fitness.
I had a baby bull grow up as I carried him on my back.
Sound like tough training Harry! Cam
Cam Nicholls ha ha ha it is
Cam Nicholls th-cam.com/video/nK0gZoI7WxE/w-d-xo.html
Thank you for sharing. However can you do a video to help those of us who are mere mortals not trying to race or to be superfit and don't have expensive power meters?
I am struggling to do long rides like 140 - 160km. 2 years ago I did a 155km ride which took me 6hrs 45 and I was spent.
Are there strategies for long rides especially solo rides? I know with running there is the Jeff Galloway's run-walk method and it is very helpful for me to cope with long runs.
Thanks
Get a power meter and keep it under 150w.
Drink before you are thirsty and drink enough so you are pissing clear every 2-3hours.
Eat at least 1g of sugar per kg of bodyweight per hour.
All my athletes do this and it is why they rise up thru the ranks so fast compared to others who want to do things the hard way. I trained a powerlifter to becoming a mutant endurance cyclist setting course records on TransAm, IPWR etc.
@@durianriders Thanks. I will try to follow your tips especially the drinking part. Unfortunately a power meter is just out of my budget for now.
Hi Thanh, A common mistake that cyclists make here is that they target a large ride and feel average on the day because they haven't ridden the same distance in training. Or if they have, they've done it once, without any build/step ladder approach. If you are targeting a 160km ride, you start training at 60km once or twice a week when the time will permit (in between other rides you do) and over a 2-3 month period you build up to 160km. Then you will have the conditioning for the event/ride. Also, many riders go too hard in the first period of an event. Do that, and you will be cooked at the end. Save your efforts for the last 20km, not the first. Cam
The older I get, the more all this makes sense. I was a young workout maniac, but now I am a sensible maniac. I'm 72
haha, it only took 72 years! That's pretty good.
Started training to power about 6 months ago. Still learning but I’ve 100% neglected base zone 2 rides. Races start in 3 months. That’s 12 weeks, 3 rest weeks, 9 training weeks. Gonna do a new ftp start of next week but not sure wether I should try get more base in over next 3 months because I’ve neglected it or start the intervals ready for start on the race season? Anyone have an opinion?
You need to measure your cardio drift pedalling in zone 2 to identify whether you need to work base fitness or not. I have an online course which goes through all this if you have interest. Good timing given your power meter purchase. www.roadcyclingacademy.com/p/uplevel-road-cycling
Can you base train without a power meter? How do I figure out my zone 2? I'm new to cycling so this may be stupid question.
Not stupid at all mate. Go 65-75% of your Max HR!
@@CamNicholls thanks mate, your videos are really good and helpful keep up the good work.
literally described my life in reference to mistake one... im that guy :/. Would getting a power meter help?
cheers
It definitely would, but you could start with heart rate if you didn't want to make that investment upfront. The free training might help answer some questions: www.camnicholls.com/webinar-registerhere
Getting a power meter has made me significantly more conscience of when i do this and i find i do it less frequently and more importantly maintain power over the hills which i wasn't doing previously. still gotta work off backing off.
I think my issue is i still mentally associate speed with effort which isn't necessarily true.
Hi Cam. love the video
I have been trying to cycle at Z2 power however my HR is slightly elevated than I normally find when doing Z2 work. (by slightly elevated. it goes to Z3 HR instead of upper Z2 HR)
Is my power zones outdated now or is it okay to keep riding to Z2 power?
Power and Heart rate are measuring two different things. i'd imagine there would be some overlap but Power should be what you work at. example My heart rate zones vs power zones I do Zone 2 power at a Zone 2 border Zone 3 HR , I Do Zone 4 at a Zone 3 HR, basically my engine is big but doesn't like working slow for the endurance stuff , but runs low on the higher energy stuff. hope that makes sense.
I worst case scenario redo a ftp test, power is the better metric to train off by far.
better way of putting it.
- Power Reports how your body delivers energy to the pedals.
- Heart Rate reports how you body is reacting to the effort.
There may be some correlation but it should be huge as one is a response to the other.
@@itsdeebs5156 Thanks for your reply.
I have just come back from a Z2 ride and my avg power was ~ 110W (low-end Z2 )
My Avg HR ended up being 186 bpm for ~ 2 hours. Into context my Z4 HR range is 175 - 186 so was pushing top end Z4 low-end Z5 for almost 2 hrs?
(and also 183bpm for ~ 2hr 30 mins)
Would you say I need to redo my FTP test?
I have done a lot of volume before this but mostly cross-training (running indoors) due to the poor weather
Hi Ian, what you are describing there is cardio drift. This suggests you should be concentrating on building some base, pending your target/goals. The only way you can get a definitive measure on HR threshold is to go into a lab. Your heart rate drifting into zone 3 while you're pedalling in zone 2. Don't worry about that one. Cam
does base training improve max sprint speed?
What's the minimum time you would spend on a trainer doing a base ride?
Hey Chris, 45mins consistent pedal stroke in zone two would probably be min. Cam
So... basically structured periodization.
Yep
How long should I train in zone 2??
Depends on your goals and target event requirements.
Are you sure zone #3 is no man land? Do you have a prove?
For unconditioned cyclists it is, and 9/10 amateurs have poor aerobic conditioning from my coaching experiences.
Cam Nicholls I still don’t understand what is problem with zone#3 (aka Tempo). Do cyclists gain anything from doing only zone#3? Do they build base by doing only zone#3? Thanks
@@anata5127 They can, but zone three is a solid pace, so if you're not conditioned your heart rate will drift and you will start to create higher volumes of lactate and the physiological outcomes you're trying to achieve from aerobic base training are squashed. It gets technical and depends on the person.
Cam Nicholls Ok. But, zone #4 training once a week is advisable for amateurs. Right? Thanks
do you have Strava?
Of course: www.strava.com/athletes/1314692
Just followed on Strava
sweet 'stache
I do not think your programs are aimed at cyclist "starting out". I have been riding for 6 months and am keen to begin competing at some point. Having already been riding for 2-3 years is not "starting out", I am starting out. Can you take it back a few steps for us real beginners or is this not your business aims or interest? If not that's ok, not having a go, just asking.
Thanks for the comment and sharing. Over the next year or two, I will build many programs, including more of a beginner plan. But they take time, so the one currently available is more targeted at the intermediate level. Stay tuned. Cam
Would say for beginners (as someone probably just moving out of that territory) the main thing to focus on is consistency and slight increases in effort over time. the steps thing is still true. But i would treat the first year, maybe two as just working on getting that aerobic engine better and maybe getting a bit more pressure out the pedals over time. Once you have that foundation moving towards that intermediate step of targeted training for specific benefits would be beneficial. Beginners should focus on enjoying the sport , getting road situational awareness, handling skills and just improving general fitness.
David Bateman I have a very competitive personality, I am older and recovering from a couple of injuries that, currently, limit the amount of riding I can do. I agree completely that the first 12 months, minimum, should be spent building fitness and road miles but I, in particular, can't afford to stuff this time up, I want to ensure that I am on target and maximise my training at every stage.
@@woodsend8133 fair enough mate feeling that too. L3 fracture so for me just losing 20 kilos was a massive goal.
I'd say Sweet Spot Training the ticket. 2 days a week of that coupled with 2 days of endurance and if you can fit it in 1 day if what ever you feel like would be a great place to start.
The big thing is what are the goals. I was emailing back and forth with Cam and said short term goal for the year was increase ftp to 2.8 to 3 w/kg increase vo2max a little, next year do a little racing , the next go up a racing grade. So I can focus on the steps for that long term goal. So if you have your goal which I imagine you'd do , you can starting chunking it and working in those chunks
if yes can i follow you?
For now ill just watch and read on your cycling tips sad to say but i had to sell my gravel road bike because of my past accident and i needed money to realign my spine will take me a long time to buy a new bike but wont stop watching and supporting you would soon post some vlog on my channel thanks for the boost and encouraging me to vlog in the future im fine now and recovered
You can see my story in IG @cycle wraps ph follow me and ill follow back :D
Thanks for sharing mate, i'll take a look. Cam
Aw3some
1337
Great vlog Cam, makes sense
Cheers Chris. Cam