Finding Out my Threshold Power - FTP & Lactate Threshold Explained
ฝัง
- เผยแพร่เมื่อ 7 ก.ย. 2024
- A visit to Coach Ken to find out my Lactate Threshold & discuss goals for next year.
If you'd like to hire Ken as a coach or book a lactate test check out his website here: www.buckleyper...
I've also set up a Patreon if you'd like to help support the channel for less than the price of a cup of coffee: / franciscade
the main GoPro mount i use!: www.prostandar...
the Low Down Axle mount i use: www.nut-r.co.u...
/ francis_cade
/ francisccade
LUTs - You can buy my LUT for $4 (or above) by becoming a supporter on Patreon here: / franciscade
Support the channel, Buy a T-Shirt - teespring.com/...
MUSIC - I used Musicbed, FREE trial affiliate link here: share.mscbd.fm/...
My bike insurance: www.pedalsure....
The following companies (that you'll see in my content) support me either financially or with free stuff, so huge thanks to these guys for helping the channel thrive:
Attacus Cycling,
Wilier Triestina,
MET Helmets,
Shimano,
SkinGrowsBack,
Hutchinson Tyres
Pedalsure
![POLYCAT - ข้อความรูปยิ้ม [Music Video]](http://i.ytimg.com/vi/lBhIgPGCgbI/mqdefault.jpg)
probably the simplest explanation of lactate i've heard. well done.
Love this. What a race, looking forward to following this journey for sure 🤘
Excellent! This - lactate threshold - is the absolute key to training effectively and not FTP. I was coached back in the 90s based on this and I’m now able to assess my own zones without needing the full test. If you’re unfamiliar with these concepts get yourself tested properly and you’ll see the benefits in your future riding/racing.
FAR OUT FRANCIS!!! That is AWESOME!!! Flipping love your videos and have been following you since "The Project USA" days. That is great to hear Willier is entering you into Cape Epic. GOOD THINGS TO COME FOR 2021!!! STOKED FOR YOU!!!!!!!!
This was one of your best and most interesting videos Francis! I love Ken’s dry sense of humour!
That Hendrix Tat man... Shredding, just fucking shredding‼️ so awesome
Awesome. That's fantastic news. I'll be able to cheer you along 🚴♂️🚴♂️🇿🇦🇿🇦
Get the mtb miles in Francis as soon as you can Francis. I've found mtb is a much different discipline to road especially when faced with different grip levels. It will be important to get used to the mtb too.
Aaah that's super exciting news!!!! 😁 Coming to my home land!! Goodluck with the training FRANCIS and looking forward to meeting you when you arrive!. Well hopefully. Try and organize a chill spin session?
Watching you, Francis is really cheering me up at the moment after a few rough weeks 😁😁😁🥰 also managed to do a bit of winter cycling which is a first for me!
Without doubt the best and most comprehensive explanation of what lactate is. Kudos Coach Ken.
I *finally* get lactate now. Thank you so much for that excellent explanation.
Good points regarding traditional periodisation. Vo2max work should be fine in the winter/base period to lift your ceiling: it' s not really specific to your target race. You're mainly going to use threshold and endurance there. Getting your ceiling as high as possible before you go in to really race specific training is the way to go! Or at least, that's what learned from the Empirical Cycling podcast and other sources :) Good luck and have fun.
It's all about consistency. For training purposes, I recommend always doing the same type test. I personally use the 20-min FTP test, indoors. Indoors you can keep the same parameters as opposed to being outdoors. Your power output indoors will be slightly lower, for me it's between 10-15 watts. When training I adjust my power zones up or down depending if I am outdoors or indoors. And not by much, like I said, around 10-15 higher outdoors.
Why do I choose the 20-min test? #1 It works out better for the type of training that I do. #2 The results from a ramp test for me are much higher. The last time I did a ramp test, the result was 35 watts higher FTP than my 20-min test. Those zones were not sustainable for me as they were too high and I could not make it through certain intervals sets.
Anyway, it's all about being consistent. If you like the 20-min test, do that, if you like the ramp test, do that. I would probably stay away from the full hour test, unless you like having to take extra days for recovery or you're James.
Now you've really, really got my attention... well done Wilier for setting you up with an Epic challenge. Look forward to seeing you build your mtb skills along with your fitness between now & next October. 👊
thanks for watching Ed. Yeah should be interesting - I think getting fit is the easy bit... Technical skill will need some serious work if we want to ride quick!
now we're seeing some legit xc contents
goodluck francis on your cape epic journey
fan from Philippines here 🇵🇭
You know you’re a scientist when you wear the rubber gloves
gloves on, bib shorts down
@@matt_kolodziej 😂😂😂
I must be an expert in the science of clean toilets.
@@ipikture Lol yeah
*Cardi B voice* CORONA VIRUS!
Mate, awesome. Looking forward to watching your journey over the coming months!
A great explanation 👌 i really got alot from this. Cheers guys 😊
Can't wait to see the end result of your fitness curve Francis. The event is a long way off and i personally think with all the help you will be beyond and stronger than in your race days. My respects to all involved and of course the camera lady!!!!
Great Video, Ken does a brilliant job of answering the questions. Be interesting to see where all the training takes you.
Francis - I did the cape last year and signed up for next year too. Main tip from me is to sort out nutrition and prep your stomach for a thrashing! Most people I know struggled with bad stomachs more than anything else! Think stomach liners, water bottle etiquette (cleaning nozzle before drinking)! I had a bad stomach for over 15 days in total after 2019s edition!
Ah yes, I've done a few events in SA and had the same issues/seen people have the same. Need to get out as early as poss before to get stomach used to the country
An 8 day race!!! Sounds epic.
Awesome... this sounds great... such a good forcus.. good luck
thanks Warren!
And this, friends and followers, is why you hire a (good!) coach!
Love Ken's perfectly logical summerisation that, go a bit slower to go a lot faster! Great video Francis 👍🚴👌
That was interesting stuff, great race to enter. Look forward to watching the progress.👊
Fascinating! Although Coach Ken was talking over my head most of the time I still understood what he was doing. This will be a really enjoyable journey through your bike build and body build. Best wishes mate...you're the best!
Properly interesting episode Francis, lot’s of things explained!
Awesome description of lactate threshold, very helpful, thanks!! Stoked to hear you're racing Cape Epic next year and looking forward to watching you build your training for this.
Cape Epic will be sick, looking forward to the vids. The ceo of TrainerRoad and a team from the podcast are also doing cape epic next year aswel 👍💪💪
Coach Ken's scarf looks so comfy.
Have fun training!
I anticipate many 'I love cycling...' comments.
What a challenge!! Excellent. Lots of training and pain to come but a great target to aim for. Brilliant news. Go Francis.
South Downs Way in full will be a brilliant ride in the build up. All the best Francis, I'd LOVE to do Cape Epic one day, it looks phenomenal.
oh yes! definitely on the list
@@Cade_Media I'm looking at riding it in the summer, I can't wait to get back on trails I used to ride all the time. Maybe you could do the double ;-) [I'll stick to one myself]
Nice! Look forward to seeing you out here and following the journey, really hope this Covid doesn't mess it up anymore!
Really good video. Properly looking forward to following the serious training journey via your videos. Side note: dont be scared to make longer videos for the bigger events with more details. Id watch an in depth 20-30min Cade ramp test video all day long!!
Your coach is a pro. Good luck. 👍
One of the best videos with this topic. Can you tell us how you set your zones? What percentage did you use? Thank you in advance.
A mountain bike event. Brilliant. Looking forward to watching the preparation and then the event too. 🤟🙌
Good luck with the Cape Epic next year, I am a South African and will be in Cape Town to support you as I have friends racing that race there as well.👍🏽
Instinctively i already knew this, i did my last ftp test without a rest period so that i got a more realistic number, more similar to the fatigue i normally have in my legs, but thanks heaps for this, i now know why it was a good idea.
Bold! Very bold. I like it! Cheers 🍻 💪
Great info and tips from Ken! So easy to get lost in the weeds with all this cycle training stuff as a layperson.
Bro! Sooo stoked you’re coming to South Africa and doing Epic. Your riding life is going to be changed forever. You should plan on doing some road riding too while here. Probably after Epic 😂 I’d gladly come down to Cape Town to show you around mate (I’m in Johannesburg)
Thanks for going over lactate and threshold Ive done load of test for PHD student but no really explained the results
another great video with Ken 👌🏻 and it would be great to see your journey.
Helpful that
And what a thing to be training for! 😊
Wow that's exciting! Good luck with your training. Keen to see the bike build as well.
Great video! Real eye opener regarding threshold. Good luck with your training Francis👍
How Damn Exciting FC - And Coach Ken Is A Machine Of Knowledge - Fabulous Explanations - Stay Strong And So Looking Forward To Future Training Episodes
Cheers
👊👊👊
Wow that’s insane, that race is no joke! What an amazing opportunity! You’ll smash it, merry Christmas Francis and thanks for another year of great content
Congrats on being brought sponsored for this race by such a company. If I remember right is not VO2 max sort of genetically determined? If you can put a video out explaining how we can realistically improve on that, I'm sure we the viewers would find that very interesting. Is there a good area around where you live to train mountain biking on that level? IE distance, terrain, weather?
You can improve it. Also by a lot. Did it myself in the last few year. Went from like 45 to 72 this summer at peak fitness.
@@raphaeltiziani7476 how did you do tht? any training plans?
@@urwahmunir5334 now Im at 78 😅 i have a coach and train 20 hour a week and race..
Great for your channel/followers when you set a big challenge because its very engaging for your followers to follow along with.
Mind frazzled. Looking forward to your progress. 🤙
I would love to get a similar test done. I am planning to invest in a power meter so this would definitely get my zones as accurate as possible.
Look forward to seeing you in South Africa for the Cape Epic Francis! Good luck for the prep work and training👍💪
Thank you for a very informative video. This really helps establish a better perspective.
Good luck Francis! It’s great you’ve got something to aim for and sharping up your mtb skills is going to be a lot of fun 🤩 Power to you💪🏻
Wow, nice goal to train for!, happy training. Quote: "I'm about 67 kilos, so I've got some weight to lose"... ,
Weighing in at 90 kilos and wanting to go just under 80, that made me smile in a peculiar way 😀
Interesting stuff. Looking forward see you train (suffer) in 2021. Thanks for keeping us entertained in what has been a shit show of a year. Merry Christmas to you and Daisey.
Merry Christmas Phil!
Good video, clear explenation of FTP!
English is not my native language, but ik can understand it! Good luck with your training!
Loads of good luck for the training journey ahead!
good luck in the planning, training for your event.
look forward to the journey :)
good luck with Cape Epic, looking forward to seeing how the whole process unfolds.
Cam is a very good coach 👌. Cape Epic is a fantastic goal. Go go go
Fair play always interesting to listen to Ken's knowledge, great episode Francis.
thanks for the very informatvie info Francis, gold dust for noobs like me...........
Oh shit! Cape Epic? That is no joke. Can't wait for those vids.
Probably one of the most interesting videos I have seen in a long long time. Fascinating and interesting discussion on the FTP / Threshold differences, I never really knew this but totally makes sense that training at your best power numbers isn't an ideal spot to train in and something Ive always found difficult when using the online training platform provided numbers on zwift which leave me absolutely battered. Would it be better to say the 95% rule would be better at around 90% then ? Thanks for sharing Francis and I look forward to seeing how your training goes and the improvements made over the coming months.
I think move away from generic % completely. They work ok for some, but for others they're drastically off. Bell curve and all that
@@y2kenb thanks for the reply Ken. My numbers are nothing to wrote home about but it was worth seeing this video to understand a little better FTP and the discussion / training around it.
Can't wait to see this. If you're looking for XC races in the South (looks like you're Kingston/Surbiton from the vids) try Gorrick.com or Eventrex / Southern XC. I know the Southern XC guys have provisional series dates out for 2021
thank you!
You should take on the Trainer Road crew. They’ve been trash talking each other about this event for months.
Very impressive science based training and exciting race news, sounds epic!
Thanks, great vid. Suffering, science and a reveal = 🙂.
Cape Epic! Right on Francis. Hope Daniel Hughes rides it on your team also.
Has anyone ever looked Coach Ken in the eyes and called him a chilled out entertainer? Cos that's clearly what he is
Great video, going to jump on the bike this morning and push hard. You should enter into the Taiwan KOM challenge one day. One of the toughest climbs in the world in a beautiful area. It’s in my lovely motherland, on the west coast and you start from sea level all the way to the top of the mountain. Cheers!
Good luck with your training! Hope you have a great Christmas! 🎉🎄☃️🎅
you too!
Francis, great vlog and Looks like you'll be on the turbo for the next few weeks. Take care.
Great video Francis and Ken love these vids. Good luck with Cape Epic.
Heck yea!!!
Very informative... Good luck with Cape Epic...🍻
Wow, that event is hard on gear & bodies and usually has a lot of heavy- hitters racing it! All the best.
I believe Lachlan from EF did the Cape Epic last year. Exciting, man! I know you’ll crush it
Cape Epic is an awesome looking event, Best of luck dude.
Mega.... would love to ride cape epic one day looks incredible! Extremely jealous 😂
Best of Luck with Cape Epic!
An 8 day mtb race? POWER ON FRANCIS! Cheers to that!!
I'm so jealous, I've been wanting to race the Cape Epic for years!
Oh well look forward to seeing that just getting my mtb back on the rd for this winter if we have one ?
Do I need to do GCSE biology when I can just watch FC videos
I knew it! Can't wait to see the Cape Epic videos!
Top notch content Francis
Hey Francis - looking forward to watching your MTB journey. How about publishing your training plan weekly in advance, so followers could “ride along” and train with you?
That was brilliant, coach Ken is quality! Somehow he made that all totally understandable and really interesting.
Best of luck training for the race, who's your partner for the event?
thanks Terry.
Will announce partner soon
epic stuff coming down the road :)
“A 62 in the rear as well”. 😂
spin to win
Work it bro like to see you do good
He's coming back to Cape Town!! 🥳🥳🥳🥳🥳🥳🥳
Good on you, one of the races I would have loved to have done,
Great video 🙏🏻quick question !? What is signs of overtraining!?