I’ve been training like this for 2-3 months and am really happy with the progress. 2 intense days, the rest aerobic low heart rate rides (including 1 looong ride), take every 4th week off. I really like feeling that “ok, this is enough” instead of always feeling I have to ride more, more,more and as hard as possible (like most group rides). I need to improve my consistency though, because I mix in other types of exercise and it gets complicated. Might not have enough rest either.
2 a week for 3 weeks- PROGRESS each week. Switch off✅ feedback. Don’t add more than 1 hr extra per week. No 🪀 yo-yo. Treat it special like a new relationship. Up the intensity. Allow body to recover- sleep, eat clean, stress management. Work hard enough AND soft enough. Thx coach!! 😇💪🏻💥🤩
Greetings from Hungary! Thanks for this video, I wish I understood these basics a couple of years ago. But maybe it’s not too late 😂 Definitely I’ll try this method starting from today.
Really pleased I found this. I’m 49 and 5 months into cycling after years of CrossFit. I’ve lost 1.5 stone and my longest ride is 75 miles. I’ve just finished my first event, a hilly 42 mile challenge. I’d can train on an indoor watt bike (all to heart rate) now spring is here that will change. I’ve been so confused about training, hearing zone 2 and threshold statements all the time. This simple instruction of 2 insanely hard sessions a week makes sense along with the remaining sessions less so. Thank you
Excellent. Been cycling for 6 year now; Following your advice x last 2 years (well not necessarily your advice but similar advice). I have progressed enormously (compared to when I didn't understand this). So I summarize with a thought: Is it better to adjust recovery based on training, or it is better to adjust training based on recovery? They are totally different concepts. The interplay between the two is critical to making steady progress. The former is a recipe for stagnation and chronic fatigue, the latter is sustainable, comfortable and allows for progression at a natural (individual) rate. Another way to look at it is: Go easy until you feel good, then go hard . Thank you coach!
I messed up things with too much variation in training time and intensity. Was trying to be smart by "converting" elevation gain to time. One week I was doing a 50k ride with hard climbs, the next two weeks mostly flat but way longer rides. Then back to climbs. I also had interval training every Wednesday. Ended up in repeated bonking after radically shorter distances. The last time I went to the gym to do steady-state intervals, I barely could accelerate to Zone 2 and keep it for one hour. Now, it's been ten days of no training. Just a Sunday short ride to assess recovery. That was las week. It took me 2 hours to ride 20 km. Tomorrow is the next Sunday ride. If I can do those 20k in 1.5 hours, that'd be great, compared to the last sessions. This should be a warning for anyone reading this, especially those beyond 40!
This is a great point..I personally am always after guidance on this subject as I get out on my bike when I can but it fits around work ,family life etc.Which means I get 3 sessions in per week a 35-40 mile ride (approx 2.5 hour) on a Saturday..the same on a Sunday repeated and a 30mins Turbo session in the week.
Thanks from Sydney, Downunder Scott. Recovering from torn ligaments after 2yrs off. Never trained before, just rode lots. When you say don’t increase by more than 1hr/pw, is that in total or just to the hard (training) sessions, each ride or something else? Love your plain speaking, no complex data approach. Introducing my bunch friends to the The Big Yin of Cycling 😂 👏👏. Keep up the brilliant broadcasting !! Best wishes Mono
@@BulletproofCycling back on the bike after 20 years away, this is exactly how i want to train, with my job i can train 20 hours a week (after i build up my fitness), im struggling with motivation at the moment as starting from the beginning again (fitness wise) is really frustrating but i will get there, power zones, zwift is all new to me as there was no such thing really 20 years ago, back on the bike now for few months and im starting to feel like a cyclist again, really want to get back into racing next year, one question i have is .... week 4 do you cut out the 2 interval or hard sessions completely or cut it down to say x1? My master plan is to build up to 20 hours a week with x3 zone 2 rides of 4 to 5 hours with x2 interval sessions inbetween on tues and Thursday, just abit confused as to week number 4, cut out the intervals all 2gether or limit it to x1, any advice much appreciated 😀
damn !!! you make sense :) looking at my training log & reflection its easy to see when i get it right and painfully obvious when i get it wrong aka crap workouts thank you average rider in NJ USA
Hey Kevin. No one gets it right buddy all the time. Training has loads of parameters that impact differently on everyone. But life also impacts on us. Sone days we feel shit and sone days we feel great and can’t explain. Just be consistent as much as you can with the steady builder workouts and be good to yourself 👍👍👍 enjoy NJ 👍👍👍
A comment mainly to bump up the video 😀 Anyway - I cannot agree more. Each and every reasonable training plan must have some progression. Either it comes from a trainer or an electronic training platform (such as TrainerRoad or xert). Regards!
Sensible, easy to understand and yet hard to do. I'm wondering when it comes to volume (hours) if there is a range for which a cyclist will see significant gains in fitness (fatigue resistance). As an example, an athlete has been training at a max of 10 hours per week and they work there way up to 15 hours per week, when do you get the area of diminishing returns? I know this differs per individual, but wanted to see if there was general guidance. Thanks and keep the great content coming.
Hi Matthew - if you are able to recovery from your 15 hours then if you stay consistent it with it over 3-6 months then you see bigger returns. As long as it fits in with your lifestyle. The increase is mainly low intensity work but this still needs careful planning. I guess it all depends on your goals. Moving to 15 hours is where I see a lot of cat 2-3 racers. They have full time jobs but most are younger with no kids. They can be 20 hours in off season. However, I see folks use 10 hours really well who are over 40-50 years old. We are as good as what we can recover from!
Great I put gentlemen. I’m 51 kids are older now and I’m working a lot less these days. Been on the 15 hour plan for about 3 months with lots of zone 2 and recovery time. The 80/20 (or 90/10) makes training so much more fun than feeling like you always need to go hard. Takes the guess work out of it.
Love the content, and really enjoy hearing your voice (I've got proud MacDonalds and McLeods in the fam). I couldn't watch the video for long though as all the edits resulted in a slightly jerky video ... a bit too much eye strain.
Great video as usual. Recently people have been saying about how much weight I have lost lately and I attribute this to cycling. I don’t want to stop. I have also been watching what I eat but not living like a monk. I still have my takeaways. I’m not going to be boring for anyone
@@BulletproofCycling I just finished week 3 and I feel a lot stronger. I have never done structured training before this is great. 1 more week to go...stay tuned.
@@BulletproofCycling Well coach, I finished the training this week. All I can say is, I'm different. My legs feel incredible. It was hard work, but I followed your advice to the letter. Tomorrow, I'm going out on a group ride with some fast friends...stay tuned.
Thanks for all the content. Do you include weight training as an intensity day? I.e. if I have the following week, is this 1 or 2 hard days? Monday: zone 2 Tuesday: Leg day in the gym (45 - 60 mins in the gym. Front and backsquats, deadlift, lunges, hip thrusts) Wednesday: zone2 Thursday: upper body gym Friday: rest day Saturday: hard ride outside or hiit intervals on Zwift Sunday: zone 2 I wonder if that is 1 or 2 hard workouts, and if I need to remove a zone 2. Not sure I could always fit a hiit or the like on Thursday as well as the gym.. Thanks again
Weight training will be intense if you are lifting close to max reps. But if it’s maintenance type work then you’ll know yourself. I set hard lifts after cycle efforts on the same day but I mainly prescribe body resistance work.
@@BulletproofCycling Thx. I aim for 6-8 reps with 3-4 sets normally. progressively upping the weight each set. Often close to or get to failure on the last set. appreciate the advice and all your content.
80/20 works well for me. Usually one tempo a week, VO2 max session every other week, one Z3 ride and the rest of the week is taken up with short Z2 walk/run sessions. Active recovery seems to work better for me, than actually doing nothing at all!
I've started cycling again after 2 years of non activity due to an accident and post COVID laziness. However, now I'm motivated and disciplined again and have been riding throughout August and September pretty much consistently. My question is this, is it OK for me to structure the 2 hard sessions per week around climbing the local.miuntains where I have a minimum of 1000m elevation to cover and then work out the rest days in zone 2 on flatland? I've been riding 11 hours this week and I want to put more structure in my training.
I am really enjoying your videos, I will definitely try the approach you have outlined. Two hard workouts per week for 3 weeks and then an easier week sounds fine. However did you say you must increase the length of time of each hard workout by 1 hour each week or did I misunderstand something.............or should I practice understanding your wonderful Scottish accent :))) (Only kidding as in general people understand my Irish accent except when I speak too fast :)) )
Thank you Yeh defo misunderstanding somewhere 😂😂 Always feel free to drop me an email. I might not get back to you immediately but I’ll defo send a reply as I love your comment
There is some Great advice in here we can all follow,well done for conveying the information in a way that's black and white..and to the point. My question is due to shift work l have 2 days of one week to train and 4 the following week but struggle to structure it a bit and prob don't take enough rest weeks off. And prob spend to much time@tempo and not enough in z5/6 lol
Great tips! Yeah I think I'm guilty of chopping and changing too much recently. Good hrs one week, poor the next ,so have missed out on the consistency. My body never knows what its getting!
Thanks Coach, very informative indeed. Its called periodization or the step ladder approach . So, in your fourth week as you are in the easy week, is this a good time to do an FTP test due to the fact you are fresh(or should be). Also, does one really need a power meter to train with? Most that have one really are not sure how to train with them anyway.
yep lots of version of periodization training you can follow but doing FTP tests every 4 weeks may be overkill to be honest. I see it often in fitness apps but only do it if you it's meaningful for your training and goals etc. Remember that it's a range and a number a single number anyway (the number uses means folks can apply behavioral approaches to make sire they beat it each time!) AND certainly NO, you don't need a power meter to train. It can be incredibly useful if used correctly but even using for specific indoor sessions only and riding with HR and 'feel' outdoors can be very rewarding. If racing or doing TT's then it becomes more important. Hope this helps
Couch, understood, but what would be my starting point? FTP? W/kg? lets say, should i create a training plan in order to increaase my average power by 10% for example? Cheers Coach
I currently 'exercise' rather than train but wanting to take things to a higher level. Do you have any guidance for a weekly plan that would include on-bike training as well as weights etc. Difficult to know where to start! 🤔 2 rides per week seems very doable though, and can mix in some other workouts / HIIT session etc which is what I currently do.
Thanks for the tips Coach. I’m a 45 years old rider started 2 years ago. I progressed from having a 2W/Kg FTP to 3.4W/Kg but have been plateauing a bit. I feel the 3 weeks on / 1 weeks off a bit too hard for my body to handle. What do you think about 2 weeks on/ 1 off schedule?
Hi, you are spot on. When I am trying I do 2 weeks on and one week off. Sometimes I move key sessions to have over 72 hours gap between them. I will also be sharing more of my BFR work for older riders 👍
One question, if in the 4th week i have to lower the volume down do I need to increase it the next week also only 1hour at a time, of can i go back to the volume of week 3 + 1hour?
Great advise and presentation thank you for the advise I’ve gone vegan at the start of the year and I’m a new man but now I’m doing average 10 hours a week but I’ve found the mental struggles so hard to get through sometime any advise to push pass this?
I mostly coach directly with people Anna. My new Skool group get monthly training templates and the chance to ride with my live each week. I’ll be sharing this link in my next live video on Monday 13th March 2023
Sorry, think you possibly misunderstood - I mention breakthrough sessions wrapped around with steady state work. The more time you have the more steady state work you do. More time doesn’t correlate with more harder work. 2 sessions are enough. However, no breakthrough sessions are various points in the year are important as well. Most of my athletes are 90% steady state or at least VT1 all week regardless of whether they train for 3-4 hours or 15-20. Sorry for any confusion 👍
@@oneschance feel free to send through any questions. I have coached for 30 years and worked with some awesome folks but new to this online world but learning fast 👍
I did once. Crippled me. Someone suggested I stop wearing flip flops. I did. Supported my arches with proper footwear. Problem went away. May not be your problem but my point is how something simple can be almost catastrophic
@@joerenner8334 glad to hear it went away! I just tried the shoe lifts last week and they really help. I am 50 and ruptured my achilles a few years ago and didn't get the surgery.(I am dumb!) I started biking again and was doing 20-50 miles everyday on a forward crank cruiser at 16-18 mph pace with no problems. I cut back on miles and ramped up intensity and whamo pain for the last 2 years. Should've stayed with high miles low intensity. Just trying to see if anyone has a good trick or massage that may work I haven't tried. Thanks
Sounds like you have just overloading the tendon!!! I only suffered once but was because I had panniers on bike and was doing 100miles a day for 10 days. The load was too much for Achilles as I was still riding fairly hard! I often see it with people who are very toe dominate in pedal stroke. So try and pull cleats further back. This can take pressure of calf muscle. I would also suggest some rest and get the inflammation under control! Hope you get on top of things
@@BulletproofCycling yes good call I am bit toe dominant in the pedals and will try your advice. I got the forward crank bicycle to help my knees and now knees are great but bad tendons.hahaha. Years of bad form and age is getting me. Keep making these quality videos! Thanks
I like your confidence and enthusiasm but I'm sorry to tell you that muscle cells don't have a four week training, recovery and development cycle. Tapering on the fourth week for best growth and recovery is sadly a believed myth ( obviously there is some recovery ) is non scientific and created five decades ago by a swimming coach for a better training structure and wrongly adopted by Greg Lamond in his first book as a training regimen. I sat in an university classroom to learn how and when ( time between workouts ) those muscle cells really rest and grow and so must you. Going hard is only necessary one day a week when practicing training skills "at racing speed", to be sport specific and to use all the energy systems (zones). Yes your body will develop resistance and defense. There is only one "BEST" way to develop your cardio system and grow your mitochondria ( the REAL weapons that you need to win bike races ) and it's not by going hard. I know it's counterintuitive but it's proven science.
Hi Aldo, thank you for your comment and your knowledge. I share in lots of videos the key to fitness is your cardio vascular fitness and your ability to promote health metrics. I don’t stick riders to specific rotations and often use one breakthrough session a week or 2 week work and rest cycles. You can check out some of my live podcasts where I discuss many of these matters. I appreciate there are lots of approaches and as a sports scientist I have also DNA tested athletes and witnessed the wide and varied needs for individuals. So please don’t judge me on one thing I may have said. Thank you though for engaging in my content. I am looking forward to creating better videos in the near future
SCOTTman???,,,,our 64y Vets, need a lot,,,I mean:,,ALOT of mitocondrea,,,,,,which way is the BEST to INCREASE it???,,,,,5-6h00 LSSD/LSD-rides?? Wellington, RSA. still mad about ur Scottsh accent,,,
I'm gonna be civil. I like your channel and especially your topics which I'm really interested in. But, please, talk English, I have a hard time understanding what you say.
![[TH] RNT vs SPG - VCT Ascension Pacific - Day 1](http://i.ytimg.com/vi/RUTkf8Detj8/mqdefault.jpg)
It's like taking training advice from Spud in Trainspotting. Great video without the BS. 👏
😂😂😂👍
My thought exactly lol
Like, my pleasure in other people's leisure.
"Spud, they're my sheets"
Haha brilliant
"not working hard enough, not working soft enough". Love that. Learned a lot about not just about training but resting too
Whenever my mates ask me for cycling tips, I come to your channel and find a video for them. You are good
❤️❤️❤️👍👍👍👍
1 word ; consistency
👍👍👍
Massively underrated channel , great video Scott
Thank you Wayne 👍👍
I’ve been training like this for 2-3 months and am really happy with the progress. 2 intense days, the rest aerobic low heart rate rides (including 1 looong ride), take every 4th week off. I really like feeling that “ok, this is enough” instead of always feeling I have to ride more, more,more and as hard as possible (like most group rides). I need to improve my consistency though, because I mix in other types of exercise and it gets complicated. Might not have enough rest either.
Sounds like great progress even if you think consistency is poor. 👍👍👍👍
2 a week for 3 weeks- PROGRESS each week.
Switch off✅ feedback.
Don’t add more than 1 hr extra per week. No 🪀 yo-yo.
Treat it special like a new relationship.
Up the intensity.
Allow body to recover- sleep, eat clean, stress management.
Work hard enough AND soft enough.
Thx coach!! 😇💪🏻💥🤩
👍👍👍👍
Greetings from Hungary! Thanks for this video, I wish I understood these basics a couple of years ago. But maybe it’s not too late 😂
Definitely I’ll try this method starting from today.
Thanks for watching and taking time to comment
I needed to hear this today, I just hit a plateau because I'm guilty of everything you said...
👍👍👍
Great video, loved it. Supported by science, clearly supported by experience. Progressive overload, recovery, stress management, consistency. It's plenty plenty clear & useful !!
Thank you 🙏
Coach thanks for this.. Im learning so much.. 6 months from now im guessing your subscribers will double or triple.. Great content!! ✌️✌️
Really pleased I found this. I’m 49 and 5 months into cycling after years of CrossFit. I’ve lost 1.5 stone and my longest ride is 75 miles. I’ve just finished my first event, a hilly 42 mile challenge. I’d can train on an indoor watt bike (all to heart rate) now spring is here that will change. I’ve been so confused about training, hearing zone 2 and threshold statements all the time. This simple instruction of 2 insanely hard sessions a week makes sense along with the remaining sessions less so. Thank you
This under 15 minutes videos are great. Or clips from longer ones. I like your channel and humor, learned a lot from you last year watching you. 🚴♀️
This is fantastic coach! Loved it.
Many thanks x
English accent makes everything sound better. You’ve got a new subscriber my man.
Haha I will work on my English accent - my family may not speak to me again though 😂
Excellent. Been cycling for 6 year now; Following your advice x last 2 years (well not necessarily your advice but similar advice). I have progressed enormously (compared to when I didn't understand this). So I summarize with a thought: Is it better to adjust recovery based on training, or it is better to adjust training based on recovery? They are totally different concepts. The interplay between the two is critical to making steady progress. The former is a recipe for stagnation and chronic fatigue, the latter is sustainable, comfortable and allows for progression at a natural (individual) rate. Another way to look at it is: Go easy until you feel good, then go hard . Thank you coach!
👍👍
I messed up things with too much variation in training time and intensity.
Was trying to be smart by "converting" elevation gain to time.
One week I was doing a 50k ride with hard climbs, the next two weeks mostly flat but way longer rides. Then back to climbs.
I also had interval training every Wednesday.
Ended up in repeated bonking after radically shorter distances.
The last time I went to the gym to do steady-state intervals, I barely could accelerate to Zone 2 and keep it for one hour.
Now, it's been ten days of no training. Just a Sunday short ride to assess recovery. That was las week. It took me 2 hours to ride 20 km.
Tomorrow is the next Sunday ride. If I can do those 20k in 1.5 hours, that'd be great, compared to the last sessions.
This should be a warning for anyone reading this, especially those beyond 40!
Good stuff, I’m going to give it a go. It totally makes sense, recovery is important & pushing the limits - but it has to be balanced!
Excellent 👌
You give great advice. I found your video on the foot sweep when peddling it really increased my power.
Got more tips to share Christine 👍👍👍
So did I, in fact, i really needed a rest day the following day after it.
Bang on! It’s all about quality. Got to be some time for adaptation too, so a day or two off or really easy rides.
I would but i have a day job. I can't keep up with consistency of free time.
👍
GREAT video! Thank you.
Thank you Christopher 👍
Did my longest ride ever today. 26 miles with nearly 3,000 feet of elevation gain.
Been fighting leg cramps ever since I got home..lol.
Great ride. Rest those legs 👍👍
Drink more, don't go so hard.
Take an electrolyte drink. Muscles cramp up due to sweating out salt. Magnesium and potassium in your diet will also help with muscle twitches.
Very true. I recently started riding with just over an hour. A week or so later started to pass the 2 hour mark. Today I rode for almost 3 hours...
Well done Joe 👍
Que centuries and double centuries :) This road cycling thingy has that feature to it-to get out of hand rather quickly :)
Thank you very much.
👍 Thanks for engaging in my channel
This is a great point..I personally am always after guidance on this subject as I get out on my bike when I can but it fits around work ,family life etc.Which means I get 3 sessions in per week a 35-40 mile ride (approx 2.5 hour) on a Saturday..the same on a Sunday repeated and a 30mins Turbo session in the week.
Thanks for engaging Dave. Sounds like you have a good plan.
Thanks from Sydney, Downunder Scott. Recovering from torn ligaments after 2yrs off. Never trained before, just rode lots. When you say don’t increase by more than 1hr/pw, is that in total or just to the hard (training) sessions, each ride or something else?
Love your plain speaking, no complex data approach. Introducing my bunch friends to the The Big Yin of Cycling 😂 👏👏. Keep up the brilliant broadcasting !! Best wishes Mono
Thanks Mono 👍
Really enjoying your videos. Great work!
Thanks 🙏
This is the way.
I wish I had you as a coach when I was racing.
Very kind 👍👍👍
Consistency and don't push all the time. Work really hard twice a week and ride slow(er) on other moments.
Defo 👍
@@BulletproofCycling back on the bike after 20 years away, this is exactly how i want to train, with my job i can train 20 hours a week (after i build up my fitness), im struggling with motivation at the moment as starting from the beginning again (fitness wise) is really frustrating but i will get there, power zones, zwift is all new to me as there was no such thing really 20 years ago, back on the bike now for few months and im starting to feel like a cyclist again, really want to get back into racing next year, one question i have is .... week 4 do you cut out the 2 interval or hard sessions completely or cut it down to say x1? My master plan is to build up to 20 hours a week with x3 zone 2 rides of 4 to 5 hours with x2 interval sessions inbetween on tues and Thursday, just abit confused as to week number 4, cut out the intervals all 2gether or limit it to x1, any advice much appreciated 😀
damn !!! you make sense :)
looking at my training log & reflection its easy to see when i get it right and painfully obvious when i get it wrong aka crap workouts
thank you
average rider in NJ USA
Hey Kevin. No one gets it right buddy all the time. Training has loads of parameters that impact differently on everyone. But life also impacts on us. Sone days we feel shit and sone days we feel great and can’t explain. Just be consistent as much as you can with the steady builder workouts and be good to yourself 👍👍👍 enjoy NJ 👍👍👍
@@BulletproofCycling good words Coach. Kevin
A comment mainly to bump up the video 😀 Anyway - I cannot agree more. Each and every reasonable training plan must have some progression. Either it comes from a trainer or an electronic training platform (such as TrainerRoad or xert). Regards!
Thank you 🙏 very much 👍👍👍
Great video in its entirety Scott....
Thank you Andy
Thanks I can see how this can apply to weight training also
You bet!
Thanks, all great tips!!
👍👍👍👍
this. is. gold.
Thanks 🙏
Sensible, easy to understand and yet hard to do. I'm wondering when it comes to volume (hours) if there is a range for which a cyclist will see significant gains in fitness (fatigue resistance). As an example, an athlete has been training at a max of 10 hours per week and they work there way up to 15 hours per week, when do you get the area of diminishing returns? I know this differs per individual, but wanted to see if there was general guidance. Thanks and keep the great content coming.
Hi Matthew - if you are able to recovery from your 15 hours then if you stay consistent it with it over 3-6 months then you see bigger returns. As long as it fits in with your lifestyle. The increase is mainly low intensity work but this still needs careful planning. I guess it all depends on your goals. Moving to 15 hours is where I see a lot of cat 2-3 racers. They have full time jobs but most are younger with no kids. They can be 20 hours in off season. However, I see folks use 10 hours really well who are over 40-50 years old.
We are as good as what we can recover from!
Great I put gentlemen. I’m 51 kids are older now and I’m working a lot less these days. Been on the 15 hour plan for about 3 months with lots of zone 2 and recovery time. The 80/20 (or 90/10) makes training so much more fun than feeling like you always need to go hard. Takes the guess work out of it.
@@matthewkramer6509 👍👍
Love the content, and really enjoy hearing your voice (I've got proud MacDonalds and McLeods in the fam). I couldn't watch the video for long though as all the edits resulted in a slightly jerky video ... a bit too much eye strain.
My grandmother is a McLeod from the Isle of Harris 👍👍👍👍
good stuff thanks coach!
👍👍👍
That always depends on how advanced you are. For a beginner, a few small rides are enough to get better. With a Pro. several hours are not enough!
Exactly. We are as good as what we can recover from 👍👍👍
Brilliant!!!!!
Thank you
I needed this
Thank you
Thank you 🙏
Hi Scott just found your channel, love it and didn't realise you were so local to me, would love to have a catchup 👍
Yeh just drop me an email 👍👍👍
@@BulletproofCycling Perfect, thanks 👍
Gold Content 🙏🏻 thank you
Thank you 🙏
👍👍👍
A newbie cyclist here. 🙋🏻♂️
Thank you for your content
@@ramilleheavenlou1868 my pleasure
Great video as usual. Recently people have been saying about how much weight I have lost lately and I attribute this to cycling. I don’t want to stop. I have also been watching what I eat but not living like a monk. I still have my takeaways. I’m not going to be boring for anyone
Awesome video, coach! I'm going to try this with Zwift workouts for the next 4 weeks.
Keep me posted 👍
@@BulletproofCycling Will do!
@@BulletproofCycling I just finished week 3 and I feel a lot stronger. I have never done structured training before this is great. 1 more week to go...stay tuned.
@@BulletproofCycling Well coach, I finished the training this week. All I can say is, I'm different. My legs feel incredible. It was hard work, but I followed your advice to the letter. Tomorrow, I'm going out on a group ride with some fast friends...stay tuned.
@@elmerrichardson6413 👍👍👍👍👍👍
Thanks for all the content.
Do you include weight training as an intensity day? I.e. if I have the following week, is this 1 or 2 hard days?
Monday: zone 2
Tuesday: Leg day in the gym (45 - 60 mins in the gym. Front and backsquats, deadlift, lunges, hip thrusts)
Wednesday: zone2
Thursday: upper body gym
Friday: rest day
Saturday: hard ride outside or hiit intervals on Zwift
Sunday: zone 2
I wonder if that is 1 or 2 hard workouts, and if I need to remove a zone 2. Not sure I could always fit a hiit or the like on Thursday as well as the gym..
Thanks again
Weight training will be intense if you are lifting close to max reps. But if it’s maintenance type work then you’ll know yourself. I set hard lifts after cycle efforts on the same day but I mainly prescribe body resistance work.
@@BulletproofCycling Thx. I aim for 6-8 reps with 3-4 sets normally. progressively upping the weight each set. Often close to or get to failure on the last set.
appreciate the advice and all your content.
80/20 works well for me. Usually one tempo a week, VO2 max session every other week, one Z3 ride and the rest of the week is taken up with short Z2 walk/run sessions. Active recovery seems to work better for me, than actually doing nothing at all!
👍👍
Thanks for sharing
I've started cycling again after 2 years of non activity due to an accident and post COVID laziness. However, now I'm motivated and disciplined again and have been riding throughout August and September pretty much consistently. My question is this, is it OK for me to structure the 2 hard sessions per week around climbing the local.miuntains where I have a minimum of 1000m elevation to cover and then work out the rest days in zone 2 on flatland? I've been riding 11 hours this week and I want to put more structure in my training.
Congratulations and thank you for sharing
Thanks👍
I am really enjoying your videos, I will definitely try the approach you have outlined. Two hard workouts per week for 3 weeks and then an easier week sounds fine. However did you say you must increase the length of time of each hard workout by 1 hour each week or did I misunderstand something.............or should I practice understanding your wonderful Scottish accent :))) (Only kidding as in general people understand my Irish accent except when I speak too fast :)) )
Thank you
Yeh defo misunderstanding somewhere 😂😂
Always feel free to drop me an email. I might not get back to you immediately but I’ll defo send a reply as I love your comment
There is some Great advice in here we can all follow,well done for conveying the information in a way that's black and white..and to the point.
My question is due to shift work l have 2 days of one week to train and 4 the following week but struggle to structure it a bit and prob don't take enough rest weeks off.
And prob spend to much time@tempo and not enough in z5/6 lol
You are doing well to structure around shifts and stay motivated. Keep me posted how you progress. 👍👍👍👍
Great tips! Yeah I think I'm guilty of chopping and changing too much recently. Good hrs one week, poor the next ,so have missed out on the consistency. My body never knows what its getting!
It’s very common. The main thing is that you are still moving in those poorer weeks. So don’t be to down on yourself 👍👍👍
Thanks Coach, very informative indeed. Its called periodization or the step ladder approach . So, in your fourth week as you are in the easy week, is this a good time to do an FTP test due to the fact you are fresh(or should be). Also, does one really need a power meter to train with? Most that have one really are not sure how to train with them anyway.
yep lots of version of periodization training you can follow but doing FTP tests every 4 weeks may be overkill to be honest. I see it often in fitness apps but only do it if you it's meaningful for your training and goals etc. Remember that it's a range and a number a single number anyway (the number uses means folks can apply behavioral approaches to make sire they beat it each time!) AND certainly NO, you don't need a power meter to train. It can be incredibly useful if used correctly but even using for specific indoor sessions only and riding with HR and 'feel' outdoors can be very rewarding. If racing or doing TT's then it becomes more important. Hope this helps
Couch, understood, but what would be my starting point? FTP? W/kg? lets say, should i create a training plan in order to increaase my average power by 10% for example? Cheers Coach
I like couch better ... Start with FTP - it's easier to create your zones and get your training habits in place
@@BulletproofCycling thanks "Couch" :P
I currently 'exercise' rather than train but wanting to take things to a higher level. Do you have any guidance for a weekly plan that would include on-bike training as well as weights etc. Difficult to know where to start! 🤔
2 rides per week seems very doable though, and can mix in some other workouts / HIIT session etc which is what I currently do.
Hi David you can check out my profile on Training Peaks. I have free plans there 👍
15 hours
That is a lot - you will defo improve with this - keep it up
I like how “workouts” in the accent of this guy sounds like ‘war codes” for let’s be honest, it IS a war :):)
Haha it’s war for sure
Thanks for the tips Coach. I’m a 45 years old rider started 2 years ago. I progressed from having a 2W/Kg FTP to 3.4W/Kg but have been plateauing a bit. I feel the 3 weeks on / 1 weeks off a bit too hard for my body to handle. What do you think about 2 weeks on/ 1 off schedule?
Hi, you are spot on. When I am trying I do 2 weeks on and one week off. Sometimes I move key sessions to have over 72 hours gap between them. I will also be sharing more of my BFR work for older riders 👍
3.4w/kg is probably above average.
One question, if in the 4th week i have to lower the volume down do I need to increase it the next week also only 1hour at a time, of can i go back to the volume of week 3 + 1hour?
Great advise and presentation thank you for the advise I’ve gone vegan at the start of the year and I’m a new man but now I’m doing average 10 hours a week but I’ve found the mental struggles so hard to get through sometime any advise to push pass this?
So if i ride a bit 1 day and more the next day, then have a day off etc etc and so on.... I wont get any fitter?
Can you advise how I can get a plan from you please 😊
I mostly coach directly with people Anna. My new Skool group get monthly training templates and the chance to ride with my live each week. I’ll be sharing this link in my next live video on Monday 13th March 2023
Siga postando os viideos! Lhe desejo muita sorte com o canal! Continue firme com os viideos!
Um abraço e fique bem!
Thank you 🙏
More time than what you are currently doing
I love your accent 😁
😂😂😂 thanks 🙏
So I guess this means that all of the videos about zone 2 training are wrong?
Sorry, think you possibly misunderstood - I mention breakthrough sessions wrapped around with steady state work. The more time you have the more steady state work you do. More time doesn’t correlate with more harder work. 2 sessions are enough. However, no breakthrough sessions are various points in the year are important as well. Most of my athletes are 90% steady state or at least VT1 all week regardless of whether they train for 3-4 hours or 15-20. Sorry for any confusion 👍
@@BulletproofCycling A most awesome reply. Thank you for elaborating. I’ll rewatch a few times.
@@oneschance feel free to send through any questions. I have coached for 30 years and worked with some awesome folks but new to this online world but learning fast 👍
200 km / Week Will Do It .
enjoy it - let me know how it goes Darrin
Hi have you ever had an achilles tendon problem and if so what did you do? Thanks
I did once. Crippled me. Someone suggested I stop wearing flip flops. I did. Supported my arches with proper footwear. Problem went away. May not be your problem but my point is how something simple can be almost catastrophic
@@joerenner8334 glad to hear it went away! I just tried the shoe lifts last week and they really help.
I am 50 and ruptured my achilles a few years ago and didn't get the surgery.(I am dumb!)
I started biking again and was doing 20-50 miles everyday on a forward crank cruiser at 16-18 mph pace with no problems. I cut back on miles and ramped up intensity and whamo pain for the last 2 years. Should've stayed with high miles low intensity.
Just trying to see if anyone has a good trick or massage that may work I haven't tried. Thanks
Sounds like you have just overloading the tendon!!!
I only suffered once but was because I had panniers on bike and was doing 100miles a day for 10 days. The load was too much for Achilles as I was still riding fairly hard!
I often see it with people who are very toe dominate in pedal stroke. So try and pull cleats further back. This can take pressure of calf muscle.
I would also suggest some rest and get the inflammation under control!
Hope you get on top of things
@@BulletproofCycling yes good call I am bit toe dominant in the pedals and will try your advice. I got the forward crank bicycle to help my knees and now knees are great but bad tendons.hahaha. Years of bad form and age is getting me. Keep making these quality videos! Thanks
Try massaging deepply just above the calf muscles. It will release the tightness and relieve the pain. On the way to recovery again. Good luck Gerry
I like your confidence and enthusiasm but I'm sorry to tell you that muscle cells don't have a four week training, recovery and development cycle. Tapering on the fourth week for best growth and recovery is sadly a believed myth ( obviously there is some recovery ) is non scientific and created five decades ago by a swimming coach for a better training structure and wrongly adopted by Greg Lamond in his first book as a training regimen. I sat in an university classroom to learn how and when ( time between workouts ) those muscle cells really rest and grow and so must you. Going hard is only necessary one day a week when practicing training skills "at racing speed", to be sport specific and to use all the energy systems (zones). Yes your body will develop resistance and defense. There is only one "BEST" way to develop your cardio system and grow your mitochondria ( the REAL weapons that you need to win bike races ) and it's not by going hard. I know it's counterintuitive but it's proven science.
Hi Aldo, thank you for your comment and your knowledge. I share in lots of videos the key to fitness is your cardio vascular fitness and your ability to promote health metrics. I don’t stick riders to specific rotations and often use one breakthrough session a week or 2 week work and rest cycles. You can check out some of my live podcasts where I discuss many of these matters. I appreciate there are lots of approaches and as a sports scientist I have also DNA tested athletes and witnessed the wide and varied needs for individuals. So please don’t judge me on one thing I may have said. Thank you though for engaging in my content. I am looking forward to creating better videos in the near future
Do you have cycling jersey that has your KCC logo for sell?
Yes. link in description 👍👍👍
Scotch split meals?😅
😂😂👍
hi there i train zome 2 for 5 weeks than do a hard efforta later
👍👍👍
SCOTTman???,,,,our 64y Vets, need a lot,,,I mean:,,ALOT of mitocondrea,,,,,,which way is the BEST to INCREASE it???,,,,,5-6h00 LSSD/LSD-rides??
Wellington, RSA.
still mad about ur Scottsh accent,,,
Thank you Gerrit 👍👍👍👍
I'm gonna be civil. I like your channel and especially your topics which I'm really interested in. But, please, talk English, I have a hard time understanding what you say.
😂😂😂 that might be beyond me
Train like a pro not a headless chicken
👍👍👍