What a great idea to sell the bike and benefit W. NC! Props to you and your people! I hope you guys raise a tone of money and it goes to an efficient organization!
_Total rest_ is soo underrated....as an example Jonathan Edwards [UK triple jump world record holder] was very ill leading up to the Gothenburg championships in 1995 so had to rest fully for longer than normal - he then set the world record at those championships.
Dude, thanks for posting this. I think the the voice in my head has been telling me I need to take a break for a few weeks now. You've pushed me to take a solid rest week over the holidays. Congratulations on a successful season.
Man this dropped just when I needed it. Been feeling super unmotivated to start after an offseason, but nothing like Dylan talking about his season’s progress and success to really get me pumped for my training plan
A decade ago, on a whim, I hired a local professional cycling coach and we worked up to this type of training schedule over a period of about seven months. It included hours and hours of Zone 2, gym workouts, periodization, focused intensity, and active recovery. But in that time I went from being a very mediocre cyclist to challenging for local age group honors. So listen to him, because this works. But also know the hardest part is just sticking to the program (staying in Zone 2, forcing yourself to rest and avoiding doing things that sabotage your progress). And interestingly, my motto at the time was also, “Ride. Eat. Sleep. Repeat.” 😂
we miss you here, we want more of all this high quality content. love all your stuff, here and on the different podcast. you're in my top list with Alan Couzens, Gordo Byrn and David Roche.
Hey Dylan. You had mononucleosis / EBV. Abscess in throat and an antibiotic reaction means it’s a viral infection- 99% of the time it’s mono. If you have had mono before you recovered quicker here because it was a flare up. I went through the exact same thing.
Not if it’s just a reoccurrence of mono and he’s had it before. Flare ups won’t always carry many of the aggressive symptoms like enlarged spleen etc all of that.
I'm dead. Backwards Hat Dylan stole this video with the "milking the tenth place finish" crack. 🤣 Seriously, congrats on an amazing season (and your tenth place UB), Dylan. And thanks for the continuing training advice. 👍
Great to see how al the pieces of a full season training plan fit together - including the unexpected and the mistakes. Also, the BHD relationship grows more and more complex and nuanced. Which is why I keep coming back.
It’s great to see all this information all in one place. In the past I’ve had to piece everything together. I’m nowhere near pro, but this kind of analysis feeds my addiction. ;)
@@michaeldennett1783 Thanks! Always love some Dylan content. My day job is teaching academic reading and writing at a tech uni, so I have an acute appreciation for Dylan's skills interpreting and presenting exercise science, and with so much authenticity. It's enjoyable to experience great fitness vicariously too, especially when real life has me pushing around 50% more mass with 50% less power.
That’s a holy grail on training in disguise… feels like a recap of 100+ videos on DJ’s channel posted on all this topics separately! So good, thanks a lot for all that man
No doubt the long down time from the throat issue gave your physiology much-needed rest. As you said, it was a blessing in disguise. Hope you can consciously integrate it into 2025's training and get even better results than 2024. Love your self-criticizing humor! Keep that up. Not taking any of this cycling seriously is a key to really enjoying it. Kudos!
I also had a overdid it a few years back . What I had is a autoimmune response probably do to the inflammation the workout had on my body . Covered in hives . Had some chronic fatigue and soreness. I have learned to tone it down and at 63 I am the fastest I have been as a pedaler in the dirt . I understand the signs now and no to back off .
Yes I learned the hard way too. I had a few good seasons then a bad Covid infection. That trigged a bad flare of thyroid disease, I had a thyroidectomy then the rheumatoid arthritis kicked in. Now I’m trying to come back with RA which is not easy. Know your limits!
The literature shows that strength training improves performance. However, these adaptations are likely to be lost after just 6-8 weeks without strength training. Therefore, doing strength training only during the off-season may help maintain muscle mass and bone density but is unlikely to significantly impact performance months later during the race season.
Your training is spot on. I came up and used a very similar outline in the early 2000s. I wanted to run a marathon. But all the books and research I found were for people, that were gifted runners. At to point I was a pretty experienced runner, and realized I was not a gifted runner I actually don’t have any athletic ability. But with my training plan, I knew I was trained better. And I started being a lot more successful. And got good results. Cycling I grew racing junior and was just not good enough to go pro. I am currently 50. And at least 20 lbs over weight. But I can take most recreational riders that think they are racers.
I had a dengue fever ending early my '24. After 15 days rest I started trotting 3 times a week for the first 2 weeks. Around the 4th week my body was feeling so effortlessly smooth and strong. Thanks for the cosejos amigo ✌🏼 Éste video es mucho muy bueno. Ah yes, yesterday I did my most efficient 100 mile ride here in the Bajío. Guanajuato - Dolores Hidalgo - San Miguel Allende - Gto.
👀 ng forward to the season to come and watching what you do. So well done on your unbound results. I was so excited to see you not coming in in 16th/17th or 20th place
Regarding boldness to take a rest I have always been good at being merciful when feeling tired. That said I may have hit my sweet spot of lifting more weights than ever in the long winter here then riding more than ever then winning two Nordic championships in the same year. Respect your fatigue I say.
The fittest I ever felt was after cycling as much as 40 yours in a week over a month of cycle touring around Europe during some gardening leave. It was initially exhausting going over the Alps, but by the 3rd week I was starting to add some intensity out of choice (eg because it was raining).
Just found your videos. Very much on point. Im 38, this is my 3rd season on road, was a bmx/dirt jumper for years. That shit hurts after a certain age. Lol😂. My first year i had terrible results because i didn't understand my training or my bodies needs. Now that my feed is on point, my intake matches my outake as far as nutrition goes. Lows of low intensity rides with a random tune up from time to time. My numbers keep going up, my v02 is going up, my endurance is amazing. Hopefully ill see ya at unbound some day or another event! ❤
Dylan. Been a competitive athlete for 50 years at least in my mind. What happened to you was the result of the unplanned extended recovery orc taper. The issue I faced and eventually learned was that for me traditional taper didn’t work as I felt sluggish on race week and race day. What worked for me was to taper 3 weeks to a month before race day for 2 weeks, then cover back with a week of good volume/intensity, followed by a taper week. With this schedule my legs felt light going into race day to the point I would actually had to deliberately slow myself down on my runs because I wasn’t even sweating and going extremely fast. Some people never experienced this feeling but for those that do it’s like the ultimate in racing performance. Anyway, I love your methodology and If I thought I could stay injury free and commit to a training scheduled you would be the guy I world reach out to!!!
Fantastic video and love your content Dylan. So straight forward and easy to apply even for novice riders.. however would need more than 3 weeks off doing 30 hours a week, 😂😂definitely will scale down your workouts to my level and give it a go 👍👍
"For 3 weeks all I did was eat, sleep and ride my bike. I wish that was an exaggeration". No way man, own it, no need to wish you were exaggerating, that's f'cking awesome, I think nearly every cyclist dreams of a few weeks like that. Also congrats on the great season and can't wait to see what you do in 2025.
You're not kidding that taking a break is mentally harder than training. Next week is supposed to be my off week and it was pretty clear two weeks ago that I was going to need a break. This has turned into a very light week followed by an off week and I feel guilty. However, my brain knows I'll walk into the gym after rest and hit a personal best because you grow when you rest not when you train
Trainerroad cited a study that said something similar about training to failure vs not. The study specifically said that much of what we knew about training to failure was done when many athletes were on steroids. Leaving one rep in the tank is usually more effective for most weight training off of steroids. There are reasons you might want to go till failure but you want to set yourself up for tomorrow. Going to failure might leave you too sore for tomorrow. Training 2 or 3 times a week is optimal, also not doing one thing, but everything. Hitting legs, shoulders, biceps, core, back, all in one day. Leaving one or maybe 2 reps in the tank.
Lance has said his training strategy was never to empty the tank but take your body just before empty. The idea is that this approach raises your limit. Then only empty the tank for moments in the tour.
When I was my strongest and did 200-600K brevet races at high speed, also gravel with 3-4 w in between I built up by 2x 1h hard group rides and one distance ride 100-150K per week. Just recovery in between. Always 5 days of easy riding before races.
Will you be getting back on the road bike? I love the tarmac and look forward to those videos if you the road cycling stuff. Congrats on your top ten finish!
Sincerely hoping for you that your top 10 at unbound is not your once in a lifetime best effort. Hoping your approach, prep, experience, takes you to a top 5, or the win 👍
Great video as always. Will definitely borrow some of your training for the upcoming season. I started going to the gym 2x/week during the offseason because of your videos. A random thought though - if LTGP placing is your top goal, maybe before your career ends, for one season, get the best coach you can find / afford and see where it might take you?
Your typical training week looks the same as i do almost for a year now, like i am working 5 days a week as a bike messenger and try to do 1/2 fun/fast rides per week, or 1/2 intervall trainings since i got a smart trainer this fall, depending if the working day was short and easy enough. this year i was focusing on riding chilled and slow (zone 1/2) during work and was pretty astonished of what a big jump i did from Christmas 2023 4W/kg untill fall 2024 4,7W/kg
As always inspiring and full of informations. Now I’m thinking of selling my kidney to buy another aero gravel bike and I will save 170grams of weight from one kidney 😂. Plus a couple grams on my tonsil ✌🏼✌🏼. Kidding aside I’m always looking forward for your videos. Good luck on your next year racing season. 🇵🇭
Been on my offseason break for about 14months so you know damn well i’m coming back lethal
Well rested and ready to go 💪
I dont know why, but I just love these videos. Such a positive hit of dopamine every time they arrive. I like Dylan. What a dude!
try Bonk Bros podcast.. the weekly banter with Drew is pretty good fun, same level of humor that Dylan sprinkles into these recaps/training vids
DOMS? I always opt for IOMS (immediate onset muscle soreness) so that I can get back on the bike the next! 😃
Nothing wrong with being gay
@@MichaelBoogerdnah he should stick with the vegan cyclist he even cries on camera for his fans
I think it is the special cadence of the voice. It sounds super smooth and engaging.
This is your top 16th best videos
Dylan Johnson is genuinely the highest quality of content and entertainment out there!
I recommend getting out more in 2025.✔️
For real
What a great idea to sell the bike and benefit W. NC! Props to you and your people! I hope you guys raise a tone of money and it goes to an efficient organization!
That was my thought too but then I wondered, is he talking about his PERSONAL home?
The skit inserts are hilarious! Well done, Dylan!
New graphics slap hard! Nice work!
_Total rest_ is soo underrated....as an example Jonathan Edwards [UK triple jump world record holder] was very ill leading up to the Gothenburg championships in 1995 so had to rest fully for longer than normal - he then set the world record at those championships.
Dude, thanks for posting this. I think the the voice in my head has been telling me I need to take a break for a few weeks now. You've pushed me to take a solid rest week over the holidays.
Congratulations on a successful season.
Thanks Peter, I just took my bike off the trainer and told my fat bike crew that I won't be out for a ride until New Years. Enjoy your break!
Man this dropped just when I needed it. Been feeling super unmotivated to start after an offseason, but nothing like Dylan talking about his season’s progress and success to really get me pumped for my training plan
A decade ago, on a whim, I hired a local professional cycling coach and we worked up to this type of training schedule over a period of about seven months. It included hours and hours of Zone 2, gym workouts, periodization, focused intensity, and active recovery. But in that time I went from being a very mediocre cyclist to challenging for local age group honors. So listen to him, because this works. But also know the hardest part is just sticking to the program (staying in Zone 2, forcing yourself to rest and avoiding doing things that sabotage your progress). And interestingly, my motto at the time was also, “Ride. Eat. Sleep. Repeat.” 😂
Damn this guy got some hot new graphics
My god, there's so much wisdom here! Especially in relation to your strength training, this is absolute music to my ears. 🥺
You're the most honest and no BS cycling guy on the internet! Incredible results for you too. Brilliant
Love the visualization of your training blocks. Great video with loads of information as always. Keep it up, looking forward to your 2025 season.
we miss you here, we want more of all this high quality content. love all your stuff, here and on the different podcast. you're in my top list with Alan Couzens, Gordo Byrn and David Roche.
Hey Dylan. You had mononucleosis / EBV. Abscess in throat and an antibiotic reaction means it’s a viral infection- 99% of the time it’s mono. If you have had mono before you recovered quicker here because it was a flare up. I went through the exact same thing.
Wouldn't that cause a lot of other symptoms?
Not if it’s just a reoccurrence of mono and he’s had it before. Flare ups won’t always carry many of the aggressive symptoms like enlarged spleen etc all of that.
Dylan you are an ANIMAL! 283 NP for 9 hours is gnarlyyyyy
great season, excellent video. and huge props for the bike auction!
I'm dead. Backwards Hat Dylan stole this video with the "milking the tenth place finish" crack. 🤣 Seriously, congrats on an amazing season (and your tenth place UB), Dylan. And thanks for the continuing training advice. 👍
Yeah, with some sprint training could have been 3rd!
Great to see how al the pieces of a full season training plan fit together - including the unexpected and the mistakes. Also, the BHD relationship grows more and more complex and nuanced. Which is why I keep coming back.
It’s great to see all this information all in one place. In the past I’ve had to piece everything together. I’m nowhere near pro, but this kind of analysis feeds my addiction. ;)
Congrats Dylan! Awesome season!
I love that the structure of the video content progresses through Seiler's Heirarchy of Endurance Training Needs. Good stuff!
What are you doing here? You ride long ride and slow.... not fast! Love the rando content!
@@michaeldennett1783 Thanks! Always love some Dylan content. My day job is teaching academic reading and writing at a tech uni, so I have an acute appreciation for Dylan's skills interpreting and presenting exercise science, and with so much authenticity. It's enjoyable to experience great fitness vicariously too, especially when real life has me pushing around 50% more mass with 50% less power.
Props to you and Felt for helping out WNC. I hope the people and roads can make a full recovery. Looking forward to more good offseason content!
Thanks for the info! Reminds me why I only cycle for fun lol
This was very insightful. I recognise a lot of the mixtakes that I tend to make. Good tips on how to handle these situations. Premium content!
That’s a holy grail on training in disguise… feels like a recap of 100+ videos on DJ’s channel posted on all this topics separately! So good, thanks a lot for all that man
Great job whole season! Im a fan :D
No doubt the long down time from the throat issue gave your physiology much-needed rest. As you said, it was a blessing in disguise. Hope you can consciously integrate it into 2025's training and get even better results than 2024. Love your self-criticizing humor! Keep that up. Not taking any of this cycling seriously is a key to really enjoying it. Kudos!
I also had a overdid it a few years back . What I had is a autoimmune response probably do to the inflammation the workout had on my body . Covered in hives . Had some chronic fatigue and soreness. I have learned to tone it down and at 63 I am the fastest I have been as a pedaler in the dirt . I understand the signs now and no to back off .
thats awesome, are you self coached??
Yes I learned the hard way too. I had a few good seasons then a bad Covid infection. That trigged a bad flare of thyroid disease, I had a thyroidectomy then the rheumatoid arthritis kicked in. Now I’m trying to come back with RA which is not easy. Know your limits!
@@sharonmoller7414 thanks for the reply, I am 59, looking for any advice I can get on self coaching, if you care to share? thanks
The literature shows that strength training improves performance. However, these adaptations are likely to be lost after just 6-8 weeks without strength training. Therefore, doing strength training only during the off-season may help maintain muscle mass and bone density but is unlikely to significantly impact performance months later during the race season.
100% I’m in the gym all year round now. Although I’m in my 40s so younger folk might get away with seasonal training blocks.
The video i have been waiting for months, thank you Dylan. Favorite bike youtuber for sure
Your training is spot on. I came up and used a very similar outline in the early 2000s. I wanted to run a marathon. But all the books and research I found were for people, that were gifted runners. At to point I was a pretty experienced runner, and realized I was not a gifted runner I actually don’t have any athletic ability. But with my training plan, I knew I was trained better. And I started being a lot more successful. And got good results.
Cycling I grew racing junior and was just not good enough to go pro. I am currently 50. And at least 20 lbs over weight. But I can take most recreational riders that think they are racers.
I had a dengue fever ending early my '24. After 15 days rest I started trotting 3 times a week for the first 2 weeks. Around the 4th week my body was feeling so effortlessly smooth and strong. Thanks for the cosejos amigo ✌🏼 Éste video es mucho muy bueno.
Ah yes, yesterday I did my most efficient 100 mile ride here in the Bajío. Guanajuato - Dolores Hidalgo - San Miguel Allende - Gto.
Well done working on making yourself the best you can be
Very well put together sense-making info, especially the importance of resting enough, congrats.
These videos are so interesting and well done 👍
Congratulations 🍾🎈🎊🎉
One of your best videos so far! 👍
👀 ng forward to the season to come and watching what you do. So well done on your unbound results. I was so excited to see you not coming in in 16th/17th or 20th place
Brilliant, was waiting for a new video for aaaages! Enjoy your off season!
Regarding boldness to take a rest I have always been good at being merciful when feeling tired. That said I may have hit my sweet spot of lifting more weights than ever in the long winter here then riding more than ever then winning two Nordic championships in the same year. Respect your fatigue I say.
Great work! These are impressive numbers and improving your placement against such top competition is really something.
Love your content man and congrats for the results ! Sending courage for your home.
Great video as always Dylan. Congrats on your hard work, commitment and results.
you do a great job of being real and relatable and thorough and practical in the science and art of cycling
The fittest I ever felt was after cycling as much as 40 yours in a week over a month of cycle touring around Europe during some gardening leave. It was initially exhausting going over the Alps, but by the 3rd week I was starting to add some intensity out of choice (eg because it was raining).
Lovely video!
Can‘t wait to watch the next one in April ’25
Awesome! Already planning my high volume block for 2025 Unbound!
Congratulations on the success this season! The hard/smart work is paying off. Looking forward to followibg next seasons training and races!
you train to learn and keep repeating the training till you find the best of them for you!!!
You definitely killed the meme 😂
Just found your videos. Very much on point. Im 38, this is my 3rd season on road, was a bmx/dirt jumper for years. That shit hurts after a certain age. Lol😂. My first year i had terrible results because i didn't understand my training or my bodies needs. Now that my feed is on point, my intake matches my outake as far as nutrition goes. Lows of low intensity rides with a random tune up from time to time. My numbers keep going up, my v02 is going up, my endurance is amazing. Hopefully ill see ya at unbound some day or another event! ❤
Thanks Dylan, I have missed your regular video's. Best of luck in your 2025 campaign.
BHD was crushing it on this one. He should get his own channel.
Great video man, thanks
It's a good day when a Dylan Johnson video drops
Awesome!
Well done. Never Give up
Dylan. Been a competitive athlete for 50 years at least in my mind. What happened to you was the result of the unplanned extended recovery orc taper. The issue I faced and eventually learned was that for me traditional taper didn’t work as I felt sluggish on race week and race day. What worked for me was to taper 3 weeks to a month before race day for 2 weeks, then cover back with a week of good volume/intensity, followed by a taper week.
With this schedule my legs felt light going into race day to the point I would actually had to deliberately slow myself down on my runs because I wasn’t even sweating and going extremely fast. Some people never experienced this feeling but for those that do it’s like the ultimate in racing performance.
Anyway, I love your methodology and If I thought I could stay injury free and commit to a training scheduled you would be the guy I world reach out to!!!
You went full "Incredible Hulk" mode! Congratulations on your success.
great visuals well done
Bout time you published this video -- been waiting. Thanks! (Cool about selling the bike)
YOU ARE THE MACHINE!!!! Can't even imagine these numbers of 1600 CTL, mine is around 15 now 😁
LOL shit I still have my tonsils is my new favorite pre-event excuse!
Fantastic video and love your content Dylan. So straight forward and easy to apply even for novice riders.. however would need more than 3 weeks off doing 30 hours a week, 😂😂definitely will scale down your workouts to my level and give it a go 👍👍
I love the video, a lot of great advices. Please consider doing a video about racing and preracing nutrition!
Congrats, ride on...
Thanks for the good content Dylan. Also, your face looks particularly clear in this video 😉
Very nice Training
Congrats my guy
Backwards hat Dylan cracks me up 🤣
10:55 is the realest moment for dbag dyl ✊😔
"For 3 weeks all I did was eat, sleep and ride my bike. I wish that was an exaggeration". No way man, own it, no need to wish you were exaggerating, that's f'cking awesome, I think nearly every cyclist dreams of a few weeks like that. Also congrats on the great season and can't wait to see what you do in 2025.
Yes. I lived months of just biking and just skiing. Nothing else. It’s sublime.
An absolute dream!
🥛it Dylan!
283 w for 9 hours is insane....Good job!
You're not kidding that taking a break is mentally harder than training. Next week is supposed to be my off week and it was pretty clear two weeks ago that I was going to need a break. This has turned into a very light week followed by an off week and I feel guilty. However, my brain knows I'll walk into the gym after rest and hit a personal best because you grow when you rest not when you train
wild man. Looking really good on the bike.
Off season content dropping hard
Great video Dylan
So...... more time on the bike, more of the efforts, more more more.
…. And more rest between blocks when you need it.
Great content and info . Thanks
📣📣📣This episode is fuelled by the Feed📣📣📣
Dylan self funding the rebuilding of his old training routes. Heady play
very nice video
Great video as always, appreciate the insight! Here's to a great season in 2025
Trainerroad cited a study that said something similar about training to failure vs not. The study specifically said that much of what we knew about training to failure was done when many athletes were on steroids. Leaving one rep in the tank is usually more effective for most weight training off of steroids. There are reasons you might want to go till failure but you want to set yourself up for tomorrow. Going to failure might leave you too sore for tomorrow. Training 2 or 3 times a week is optimal, also not doing one thing, but everything. Hitting legs, shoulders, biceps, core, back, all in one day. Leaving one or maybe 2 reps in the tank.
Lance has said his training strategy was never to empty the tank but take your body just before empty. The idea is that this approach raises your limit. Then only empty the tank for moments in the tour.
When I was my strongest and did 200-600K brevet races at high speed, also gravel with 3-4 w in between I built up by 2x 1h hard group rides and one distance ride 100-150K per week. Just recovery in between. Always 5 days of easy riding before races.
nice job w the animations
Maybe you can do a video on what you ate during your block training? Did you have to prep all the meals days ahead of time?
Will you be getting back on the road bike? I love the tarmac and look forward to those videos if you the road cycling stuff. Congrats on your top ten finish!
Sincerely hoping for you that your top 10 at unbound is not your once in a lifetime best effort. Hoping your approach, prep, experience, takes you to a top 5, or the win 👍
He needs to start sprint training, then it is possible.
congrats on 12th in ltgp
Great video as always. Will definitely borrow some of your training for the upcoming season. I started going to the gym 2x/week during the offseason because of your videos. A random thought though - if LTGP placing is your top goal, maybe before your career ends, for one season, get the best coach you can find / afford and see where it might take you?
It's the tonsil , next appendix 😂. 😉
The new graphics 🤌🏽
Rest is the new aero!
Your typical training week looks the same as i do almost for a year now, like i am working 5 days a week as a bike messenger and try to do 1/2 fun/fast rides per week, or 1/2 intervall trainings since i got a smart trainer this fall, depending if the working day was short and easy enough. this year i was focusing on riding chilled and slow (zone 1/2) during work and was pretty astonished of what a big jump i did from Christmas 2023 4W/kg untill fall 2024 4,7W/kg
As always inspiring and full of informations. Now I’m thinking of selling my kidney to buy another aero gravel bike and I will save 170grams of weight from one kidney 😂. Plus a couple grams on my tonsil ✌🏼✌🏼. Kidding aside I’m always looking forward for your videos. Good luck on your next year racing season. 🇵🇭