Yeah. Because it comes as a shock. Did a 1 hour Zwift race last week after lots (lots for me, that is) of base training. +6W to FTP from the first 20 minutes and then held on for +11W for my best ever 1hr ride.
Dude you had a ridiculous base season. That sh!t was ridiculous. I was laughing at all the recovery all winter long.It’s cool you didn’t get sick or have any issues.
Same here! I’m interested in how they estimate the FTP and what you think about its accuracy and about their workout recommendations. Thank you for your great videos!
Same here. I like it but I’m used to Sufferfest and I find them easier to stay motivated. Staring at a number on the turbo for an hour is mentally exhausting 😂
Very interesting, Dylan. Great that you are so open about your training and your own lows. What really got me was that your “recovery week” (15 hours) is bigger than my training weeks. By a country mile...! Keep up your great work!
I liked hearing about how you applied the base training in a disciplined way but illustrated adaptation due to sickness, crash and fatigue. I found it informative. Thanks.
First time I have done a base season and just finished and starting to build for the XC mtb season. Found it mentally tough doing long endurance rides but now I’m doing some intensity I realise how enjoyable the long rides are 😝 they hurt a lot less 😂
Really reset my thinking about volume. I think it would be great if Dylan posted a video about what all goes into supporting training weeks like that. I find myself wasting a lot of time before and after long rides messing around with clothing, hydration, computer charging, bike prep, etc... It takes some coordination to be out riding 5-7 hours several days a week. Route planning, food stops, water bottles, and then how in the world to rest enough. Great stuff!
I love how you explained that listening to your body and adjusting appropriately worked. I think a lot of us athletes just try to push through and do more damage than good. Your content with both training and racing is spot on!!
Really enjoyed the video. There’s little information out there on the reality of following a plan, and the adjustments that have to be made along the way. Looking forward to your build vid.
Dylan your videos are fantastic. I started base training to get back on the bike after not riding much at all last year (home renovations...) and the results have been amazing. I started in mid December and estimated my FTP at around 300 at 85kgs at the end of December. Fast forward to now and I have an FTP of approx 375 and my weight has dropped down to 78.5kgs. Nothing but Zone 2 work and 2 x sweet spot interval sessions while also accommodating training overloading with 3 week sequences followed by a rest week. I used to be a BHD just smashing out every ride I did, the structured training has by far better results and also works wonders for staying motivated - even with all my sessions being on zwift! I've shared this with two friends of mine getting into cycling and they have had great results too. TLDR - Thanks Dylan, your training suggestions work wonders and you're a lagend - keep up the great work!
I really enjoyed the detailed review of your base training, including the Training Peaks screen shots. Particularly helpful was dealing with disruptions in the plan due to fatigue, crash, etc.
I've followed three months with volume from 7 to 15 hours a week, all on Zwift. My peak volume in last year was... 13 hours. Then I had to take break, because of mid term exams, for 3 weeks, when I hiked to maintain some fitness with a little running and biking. And now I jumped into build phase, and my endurance HR and PE maintained high despite my break. So my fitness is not short term, and I think it is awesome.
Another well presented video using your oft quoted favourite research articles to back it up. From the position of v high volume in , what must have been, challenging weather conditions could you speak on your experiences of base season nutrition ( on and off bike), your clothing choices to keep warm but cope with occasional hard efforts. lastly what you would do when the weather is sooo bad all week your forced onto the indoor trainer.
Thanks for sharing again, Dylan. Yep, a future video combining high volume with loftong would be super interesting. I hope you will recover well from that crash.
As a Zwift racer this is a lot food for thought. With the Zwift Racing League happening all year round for two months each with about a month of "off-season" between each season there doesn't seem to be the opportunity for this extensive base training. Which makes me think that maybe I have to not care as much about 1 or 2 season of ZRL, do my base training during that time and then smash it in the remaining seasons.
Not following a specific plan, but have an outline to follow every week/month. I really appreciate your approach. Hope you do well this season, and that... there is a season to do well in.
I'd like to see some of the training plans of your clients. It would be interesting to see what they are training for, what type of rider they are, and their results. Anonymously of course.
Wow, incredible knowledge and skill you have. You really put into perspective how the average cyclist routine doesn’t even compare to a professional. Best of luck this year
I wish I could do that in my base season. I live in southern Ontario Canada and once the snow hits in December I’ll be lucky to see the road again by April or late March.
Serious questions for you Dylan please if you have the time to answer - (1) how are you managing to stay motivated/entertained on 8-10 hour base zone 2 rides? (2) how are you managing to stay in zone2 on such long rides / avoid hills that require going zone3/4 just to get up and (3) how on earth are you managing to recover from 8-10hour rides, what methods are you using, I would literally not be able to turn my legs the next day and I do a lot of miles (just not compared to you!) and finally (4) you have a full-time coaching job I believe, how are you managing to balance that with so many hours riding?
Man, at 50 years old I wish I could relate to that type of training but the reality is 20-30 hours is impossible. Still great content. Keep up the good work.
@@edlorenz1552 If one were to do it, that would be four to five times a week of bike rides - so let's cut that down to some 3- and 5-hour rides), plus some home training with weights and yoga to add up to 20 to 30 hours of total training. i know that some working folks can do it while balancing the family, but it's still a lot to take on.
Informative, inspiring, and entertaining, as usual. Would definitely be interested in how you modified your strength training routine during build phase. I am struggling with that right now. I would also be very interested in hearing more about how to pace yourself (time in zones) during a 100 mile gravel race with 10k or more of climbing.
@@assaultedpeanut9 Yep; a 90ish min video on their youtube channel... Very interesting, and on the defense side... But, at least in my understanding, they still didn't answer the main question about % of training time in Z2 vs harder sessions... Yes they tried many times to say that they're not only a "threshold" platform but still I would have like more precisions ont that Z2 vs Hard distribution.
@@sylvainnoel1907 I think Dylan's main point is that there are too many "effort" days in one training week. Some plans have about 5 effort days per week, for several weeks in a row. Dylan's view is that this isn't the most effective training and would likely result in burnout. Hopefully TR have responded to that but I haven't checked yet
@@assaultedpeanut9 Actually I was talking about the TR "answer" TH-cam video... I'm totally on the Dylan's side... Sorry about the confusion. I would also like to add to the discussion that TR said that the studies based those % (like 80/20) on total training time instead of training sessions.
Can't wait to see you race this season! Kudos to you for resting while you were sick. I also had a head cold during base training and had to slow down for a few days. It's tough!
Yes please do a video about incorporating lifting during base training, I just finished my lifting block and am about to start my base block. Thanks for the great vid, good luck with the next phase of your season!
Great vid. Could you also make a video about how to personalize a training plan if somebody works as a labourer and for this reason having difficulties with recovery.
Really awesome to see all that you share put into practice. Nice also to see that everyone is human and you need to listen to your body or situation so you can continue to make the gains you want. Sometimes the better part of valor in training when things go south is simply recovery.
It went by quickly, but the advice about taking a break to recover from a cold is so key and so hard to impress upon cyclists. I've also had the month-long cold, and it's the friggin' worst. (Somehow, it's even harder to convince swimmers to take a break if they have a cold, despite the vastly increased risk of pneumonia.)
Thank you for sharing. I'd be interested in getting an update video after you complete each of your training blocks. Understanding how you change your intended training around illness and crashes is insightful. Would like to see your HRV data as you build up fatigue too.
I was trialing Xert and then decided to self-train to improve my 1 minute power going with 2 sets of 5x1' intervals workout. Now that I see professional coach using Xert, rethinking my decision.
That was great! Love hearing the theory and how you put it into practice. An, even though it wasn't a textbook base season, great job! You got yourself an awesome foundation for the season to come! 👌🏻
Great video, Dylan. I would love to hear your thoughts on mobility and injury prevention. I hear a lot about people doing core work, band work etc... to help with different aches and pains and to stay flexible.
Hi....Really interesting to see your programme.....Would be great if you could show a full year over a few video's so we can see the full picture. Greetings from Hungary......Mark.
![[Live] : ONE FIGHT NIGHT 25 วันนี้!! "อเล็กซิส vs รีเกียน"](http://i.ytimg.com/vi/suVr9a6BM2g/mqdefault.jpg)
Want to follow my training and racing? Head over to my Strava and Instagram:
instagram.com/dylanjawnson/
www.strava.com/athletes/207526
Where's the dedicated strength workouts on your weeks? Or do you not want to mess with pure cycling metrics with them on the TP calendar?
aah, watch the video untill end :) okay, so you just dont want to mess up the metrics? :)
Do I really want to get demotivated by seeing those massive hours in my feed...?
Seeing how much you train is great for my motivation.
ftp is worked out at 95% of your 20 min power. This would give you a ftp of 350, still impressive 🤓
Don’t lie, we all know you just did TR sweet spot base HV.
Lol with a couple of zwift workouts thrown in
LOL. The best comment!
I'm new to Cycling. Could you explain what that means?
@@franzmeier2128 Trainerroad. Look up Dylans video on their training plans.
“Oh yeah, and I also maintained my weightlifting.” I almost spit out my breakfast. At least I understand how you’re so fast. Great video
I did a 600 mile month and felt pretty happy with that considering working full time. Damn son.
Hahaha. Right?
Me too!
I don't care about CTL, ATL, or TSB, the only three letters I care about are KOM.
Hitting big power numbers after no high intensity work is such a sexy feeling
Yeah. Because it comes as a shock. Did a 1 hour Zwift race last week after lots (lots for me, that is) of base training. +6W to FTP from the first 20 minutes and then held on for +11W for my best ever 1hr ride.
this man is giving a FREE training tips. kudos (Y)
When I saw that 8 mile day on Strava, I just figured you ran to the store for some beers :-)
I've just done a screenshot - needed proof that I did more mileage on at least one day in my life💪
Dude you had a ridiculous base season. That sh!t was ridiculous. I was laughing at all the recovery all winter long.It’s cool you didn’t get sick or have any issues.
Backwards hat Dylan does 600 miles every week💪
Must be a local legend everywhere
Wearing out the local bike path.
All up 25% grades........never downhill!
Every day!
Didnt realize you could count the drive to the training meetup as well as the ride!
I just discovered Xert a couple weeks ago. Would love to see a video covering how you use the platform.
Or reviews of platforms in general
This would be very interesting.
Same here! I’m interested in how they estimate the FTP and what you think about its accuracy and about their workout recommendations.
Thank you for your great videos!
Same here. I like it but I’m used to Sufferfest and I find them easier to stay motivated. Staring at a number on the turbo for an hour is mentally exhausting 😂
Same here. I am new Xert user and it will be very helpful.
BHD was in top form today. Especially loved the talking to the audience.😂 So good!👍
Very interesting, Dylan. Great that you are so open about your training and your own lows. What really got me was that your “recovery week” (15 hours) is bigger than my training weeks. By a country mile...! Keep up your great work!
Insane. Yes would def love to hear more about Xert and lifting + riding
I loved this edition of "do as I say, not as I do" 😝
I liked hearing about how you applied the base training in a disciplined way but illustrated adaptation due to sickness, crash and fatigue. I found it informative. Thanks.
First time I have done a base season and just finished and starting to build for the XC mtb season.
Found it mentally tough doing long endurance rides but now I’m doing some intensity I realise how enjoyable the long rides are 😝 they hurt a lot less 😂
Really reset my thinking about volume. I think it would be great if Dylan posted a video about what all goes into supporting training weeks like that. I find myself wasting a lot of time before and after long rides messing around with clothing, hydration, computer charging, bike prep, etc... It takes some coordination to be out riding 5-7 hours several days a week. Route planning, food stops, water bottles, and then how in the world to rest enough. Great stuff!
I love how you explained that listening to your body and adjusting appropriately worked. I think a lot of us athletes just try to push through and do more damage than good. Your content with both training and racing is spot on!!
Really enjoyed the video. There’s little information out there on the reality of following a plan, and the adjustments that have to be made along the way. Looking forward to your build vid.
base season is over?! time to go back to smashing strava koms and zwift races.
Dylan your videos are fantastic. I started base training to get back on the bike after not riding much at all last year (home renovations...) and the results have been amazing. I started in mid December and estimated my FTP at around 300 at 85kgs at the end of December. Fast forward to now and I have an FTP of approx 375 and my weight has dropped down to 78.5kgs. Nothing but Zone 2 work and 2 x sweet spot interval sessions while also accommodating training overloading with 3 week sequences followed by a rest week. I used to be a BHD just smashing out every ride I did, the structured training has by far better results and also works wonders for staying motivated - even with all my sessions being on zwift! I've shared this with two friends of mine getting into cycling and they have had great results too.
TLDR - Thanks Dylan, your training suggestions work wonders and you're a lagend - keep up the great work!
he put the BHD Instagram FTP equation in🤣
I know you're not a road racer but do the 6 Gap Century in Georgia. Seems up your alley
I really enjoyed the detailed review of your base training, including the Training Peaks screen shots. Particularly helpful was dealing with disruptions in the plan due to fatigue, crash, etc.
“Telling you what you need to hear not what you want to hear” ..... WOAH rocking Coach Greg Doucette favourite quote 👍
Too long, didn't ride, raced on zwift and went after KOMs instead.
KOMs are easier when the segments are 100+ miles.
@@oldanslo the longest segment in my entire area is 2 miles(flat). So everything here is a v02 max effort or above.
@@andrew66769 just make some longer ones
So the backwards hat is worth 10 watts on your FTP
A great video would be to share a rough guideline of what you ate during these weeks/months. I find I need to eat A TON for even 15hours a week lol
70% of 370 FTP for 20 hours is about 18,000 Calories. That's a lot of extra food.
I've followed three months with volume from 7 to 15 hours a week, all on Zwift. My peak volume in last year was... 13 hours. Then I had to take break, because of mid term exams, for 3 weeks, when I hiked to maintain some fitness with a little running and biking. And now I jumped into build phase, and my endurance HR and PE maintained high despite my break. So my fitness is not short term, and I think it is awesome.
More Xert content! More folks need to know how great it can be.
Another well presented video using your oft quoted favourite research articles to back it up. From the position of v high volume in , what must have been, challenging weather conditions could you speak on your experiences of base season nutrition ( on and off bike), your clothing choices to keep warm but cope with occasional hard efforts. lastly what you would do when the weather is sooo bad all week your forced onto the indoor trainer.
Thanks for sharing again, Dylan. Yep, a future video combining high volume with loftong would be super interesting. I hope you will recover well from that crash.
Please continue with the updates. You articulate very well and I learn something valuable from each of your videos. Thank you.
Fascinating insight. Interesting to see the ups and downs you experienced.
Thanks for sharing your own base training data! Super interesting stuff!
I held 400w for one minute last week and was over the moon. I think I weigh more than you.
I held 300 watts for 2 minutes yesterday and was pretty happy about it. AND, I know I outweigh Dylan, by a bunch.
As a Zwift racer this is a lot food for thought. With the Zwift Racing League happening all year round for two months each with about a month of "off-season" between each season there doesn't seem to be the opportunity for this extensive base training. Which makes me think that maybe I have to not care as much about 1 or 2 season of ZRL, do my base training during that time and then smash it in the remaining seasons.
Gotta love backwards hat Dylan :D
I really enjoy hearing about your training. Thank you for this.
Races are delayed here, so Base season is still going strong :D
Please continue to share insights into your training. Love your videos, very educational! Tks
Love this video, and now I can’t wait for how you incorporated strength training into all your base volume.
Great video Brendan.
That 4 day block towards the end was epic.
Not following a specific plan, but have an outline to follow every week/month. I really appreciate your approach. Hope you do well this season, and that... there is a season to do well in.
Seems we have very similar way of thinking about coaching.You've done great job and you will be awarded in racing season in my opinion!Keep going!
Love your work Dylan, been following you on strava for a while now as well as here, great effort all-round.
Yes please share more of your training. Fantastic as always!
Thanks for the video, awesome to have some examples of how to work with a training plan and adapt to illness and injury..these are really valuable!
I had a training week just like you Dylan. Minor difference, it was my full on week and your recovery week. But besides that, same.
I'd like to see some of the training plans of your clients. It would be interesting to see what they are training for, what type of rider they are, and their results. Anonymously of course.
legend
As always: super useful, informative, and entertaining. Thank you, Dylan!
Wow, incredible knowledge and skill you have. You really put into perspective how the average cyclist routine doesn’t even compare to a professional. Best of luck this year
Keep these videos going please!!!
Great to see what you did in the base season.
I wish I could do that in my base season. I live in southern Ontario Canada and once the snow hits in December I’ll be lucky to see the road again by April or late March.
Your videos are always packed with data, and relevant content. Thanks
Serious questions for you Dylan please if you have the time to answer - (1) how are you managing to stay motivated/entertained on 8-10 hour base zone 2 rides? (2) how are you managing to stay in zone2 on such long rides / avoid hills that require going zone3/4 just to get up and (3) how on earth are you managing to recover from 8-10hour rides, what methods are you using, I would literally not be able to turn my legs the next day and I do a lot of miles (just not compared to you!) and finally (4) you have a full-time coaching job I believe, how are you managing to balance that with so many hours riding?
You are a training bad-ass! Can you imagine the volumes & CTL of a TdF pro! Good job Dylan!
Man, at 50 years old I wish I could relate to that type of training but the reality is 20-30 hours is impossible. Still great content. Keep up the good work.
I'm hoping to ride 600 miles this year much less a week.
I think that's just from being busy, not from not wanting to. I know a few ~50 year olds who do it, but they don't have regular jobs nor children.
@@DannyHanny_ Exactly. Imagine telling the kids, wife, and boss - "Hey, I'll be back in 10 hours after I ride my bicycle." Hilarious.
@@edlorenz1552 If one were to do it, that would be four to five times a week of bike rides - so let's cut that down to some 3- and 5-hour rides), plus some home training with weights and yoga to add up to 20 to 30 hours of total training. i know that some working folks can do it while balancing the family, but it's still a lot to take on.
When a 6 hr 100+ mile ride is an "easy day" ... :-0
if you do it in z1 low Z2 it is
@@raphaeltiziani7476 100+ miles for me (and I'd guess most amateur riders) is never an "easy day" regardless of what "zone" I'm in...
@@ianfurqueron5850 most amateurs also dont have a 5wkg ish ftp 😃
@@raphaeltiziani7476 no... I think my FTP might crack triple digits...
@@ianfurqueron5850 maybe you weight just 40 kg 😃
Very impressive Dylan, what we all want to know is how to recover when doing that massive amount of volume - cue the next video 😜
Informative, inspiring, and entertaining, as usual. Would definitely be interested in how you modified your strength training routine during build phase. I am struggling with that right now. I would also be very interested in hearing more about how to pace yourself (time in zones) during a 100 mile gravel race with 10k or more of climbing.
TR still has their head spinning after that video. Keep up the content 🙌
Have the TR guys had some sort of response?
@@assaultedpeanut9 Yep; a 90ish min video on their youtube channel... Very interesting, and on the defense side... But, at least in my understanding, they still didn't answer the main question about % of training time in Z2 vs harder sessions... Yes they tried many times to say that they're not only a "threshold" platform but still I would have like more precisions ont that Z2 vs Hard distribution.
Z2 meaning Z1 in a 3 zone model, sorry.
@@sylvainnoel1907 I think Dylan's main point is that there are too many "effort" days in one training week. Some plans have about 5 effort days per week, for several weeks in a row. Dylan's view is that this isn't the most effective training and would likely result in burnout. Hopefully TR have responded to that but I haven't checked yet
@@assaultedpeanut9 Actually I was talking about the TR "answer" TH-cam video... I'm totally on the Dylan's side... Sorry about the confusion. I would also like to add to the discussion that TR said that the studies based those % (like 80/20) on total training time instead of training sessions.
Your recovery ride is how many miles I do in a week haha
My base season has just started 🙈 2021 isn’t going to be easy 😂🙈
Do you need a base for sub 60 seconds KOM’s 😝😂
@@GiorgioCoppolaCycling haha 😂 I’ve seen Phill’s 50mile KOM today... I’m on it 😂😂😂🤫
Can't wait to see you race this season! Kudos to you for resting while you were sick. I also had a head cold during base training and had to slow down for a few days. It's tough!
Yes please do a video about incorporating lifting during base training, I just finished my lifting block and am about to start my base block.
Thanks for the great vid, good luck with the next phase of your season!
Incredible stuff and please keep the videos coming.
Great vid. Could you also make a video about how to personalize a training plan if somebody works as a labourer and for this reason having difficulties with recovery.
Crazy training hour amount! Congrats on your improvement, deserved.
I'm just glad the mystery of the 8:52 Strava ride is solved, now I can sleep again.
Please make similar videos for the rest of your 2021 season!
Really awesome to see all that you share put into practice. Nice also to see that everyone is human and you need to listen to your body or situation so you can continue to make the gains you want. Sometimes the better part of valor in training when things go south is simply recovery.
It went by quickly, but the advice about taking a break to recover from a cold is so key and so hard to impress upon cyclists. I've also had the month-long cold, and it's the friggin' worst. (Somehow, it's even harder to convince swimmers to take a break if they have a cold, despite the vastly increased risk of pneumonia.)
It looks like you could get a job as one of those Appalachian bike messengers. You might be good at that.
This is gold. Thank you.
u the man Dylan. very impressive training, thanks for sharing
Solid analysis!
Excellent and open explanation. Looking forward to your video on strength training whilst putting in base volume training👍
Great video. Nice to see how a plan unfolds in reality. So many things happen that you have to be flexible. A future video on Xert would be nice.
Amazing video! You should do this for the build period as well.
I had a BHD moment last week. Did a Zwift sprint race the night before an IRL 60km ride with friends at a quick pace. Suffice to say it wasn't pretty.
Super interesting! Thanks for sharing.
Thank you for sharing. I'd be interested in getting an update video after you complete each of your training blocks. Understanding how you change your intended training around illness and crashes is insightful. Would like to see your HRV data as you build up fatigue too.
Amazing stuff, good luck for the season.
“I held 300w for 2 hours”
Not sure I have ridden 2 hours cumulatively at 300w over all my riding ☹️
xD
strip the isolation from a power plug......
I was trialing Xert and then decided to self-train to improve my 1 minute power going with 2 sets of 5x1' intervals workout. Now that I see professional coach using Xert, rethinking my decision.
Would love to see a training peaks numbers nerd video. What each means and how you use them
That was great! Love hearing the theory and how you put it into practice. An, even though it wasn't a textbook base season, great job! You got yourself an awesome foundation for the season to come! 👌🏻
Loved this video
Great video, Dylan. I would love to hear your thoughts on mobility and injury prevention. I hear a lot about people doing core work, band work etc... to help with different aches and pains and to stay flexible.
Great job as usual from a brilliant young man 😎
holy crap... your a beast. Thanks for the videos they are always full of great info.
Great video Dylan. Thanks. Really appreciate your being so open with your training data which provide great insights. Thank you!
I had a cold on saturday and sunday... Thats what I like to hear in springbreak times 😄😋
You're killing it. BHD was the best yet.
Excellent video! Thanks for sharing.
Hi....Really interesting to see your programme.....Would be great if you could show a full year over a few video's so we can see the full picture.
Greetings from Hungary......Mark.
Love it. Great work although I’m going for a nap after reading about all those miles