Відео

I would say running is the most competitive and difficult sport in the world. The cost of entry is below 100 dollars, which means more people can compete. I can handle 30 hours a week on the bike but running as much as a pro runner just destroys me. I hit 70 miles per week and was wrecked.

Realistic. There is also the fact that there might be 1,000 cyclist in the world either pro or in contention of turning pro, and 20 million training seriously and wanting to be pro but having no chance of being in contention at that level. That makes it 1 in 20,000 just to have even a chance. You need to be a freak not just physiologically but also mentally obsessed. I raced 35 years ago in SASI (state institution, NOT national AIS) level and couldn’t even win SA state races in A grade. I was a good climber which kept me hopeful. When Stuart O’Grady raced at Regency crits even *before* turning pro he would literally do laps around the second placed cyclist in A grade and would count how many times he could lap as his goal, that is how dominant a real pro needs to be even before getting a contract. If it is a stretch to get a contract you won’t be going anywhere at the UCI race level anyway and will be near the back trying to hold on. But I found just trying to reach pro was good for me as it really increased my disceplin and I am certain very much helped other successes in life. Now I also live in Monaco and train with an ex-Pro from Belarusia 🇧🇾 who became a good friend so my early efforts also made my life style more fun as I still really enjoy cycling and on top of that frankly would get far less done in my life if I stoped cycling. So failing a dream of reaching pro level has its up sides as long as you don’t spend too many years chasing it after it becomes unrealistic at expense of education or business development etc.

i ride fasted just to lose weight not to get fast

Hi there im from south africa my problem is saddle pain in my glutes when im riding straight roads but non during uphill or downhill any advice about it i would appreciate im 40+

If one discoveres cycling late for example in his 20, and now he's 28 and he's like a pro, why cant he turn pro?

Great video 😀

Hi Rich, I've just started trialing your training app. Chosen "Beat my mates" plan. Just thinking about "FTP". I see that when I download to my PC and import into IcTrainer the power comes up as a percentage, so I presume it is recommended we do an FTP test every so often?

with longer rides (or more intense), 90g carbs per hour is normal

Your videos are so underrated bro please keep it up🙏

Your FTP would not even help in very steep climb that is Cat 2 or harder. If you could not pedal at the same cadence as you did during FTP test then you are gonna die up a climb if you try to hit your FTP numbers. For example, do Alpe du Zwift at 100% difficulty and see if you could finish it at your FTP. I will eat my wet socks if you can. Unless of course if you are a seasoned pro

Previous two decades?; It started to get a bad name?! How would you know that? I mean how old are you lmfaooo00 😂🤣😆🤌 I'm the one who's been giving it a bad name. I'm talking about base miles volume as you call it. No one has been doing structured training using intervals longer than me and has been pushing it and trying to convince the cycling world how effective it was and i was called a troll and the fool . Nobody was doing structure training when I was doing it. Absolutely nobody. And professionals have only been doing it for around 8 years Max. It's probably not even been that long Maybe 5 years.

Im adapted, but the majority of my rides are fasted. And they are 2+ hours. 😮

Damn the audio is low

morning brother,send more training week overview

That is an interesting way to use a lampshade 👍

To be a top athlete, the way you train HAS to be different than the average/good cyclist. There are NO single answer or solution, as we are all different. However, doing the same training over and over again, over a long period of time, is NOT the answer. Mixing up your training and how you periodize is CRUCIAL. How you do it varies, depends on your goals. Less than 1200h a year will not cut it. Wanna be a top athlete...? Live the life of a top athlete, 24/7.

Training camp for amatures, has more social purpose then phisical. Working amstures usualy can do 3 to 4 days🤷‍♂️ 7-10 abroad is a holiday😁

Is there anyway to look/update/edit the training plan that's not on my phone? I like to sit down behind my computer once a week and look at my plan on my laptop and don't care to look at it on my phone, any chance this is possible?

Today I had a bout of what I now think was "hyponatremia". I hadn't fasted, but after about 40 miles of drinking tons of water due to the heat, I suddenly felt like I had the flu. The weather was 80F but I felt really cold and almost vomited. It was a type of bonking I've never experienced before and never want to experience again. It would be interesting to know how the pros avoid hyponatremia, especially when fasted training!

I'm not interested in becoming pro level, I am interested in being the fittest/healthiest for my age in my area. (Which is infinitely easier to achieve I would imagine)

Started riding in 1970 aged 8. Never stopped. By 1983 1st Cat. Rode with an elite team for 1 year and didn’t make the grade. Never a pro. Raced Cat 2/3 until 2002. TT,d until 2016 then retired. Still ride 5 days a week to maintain fitness my fitness. Still keeping up with kids 35 years younger than me. In hindsight I never had what it takes to be even an elite racer.

Sure, here is a sample cycling training plan for an amateur cyclist: Monday: Rest day or active recovery (yoga, stretching, etc.) Tuesday: Easy ride for 30-60 minutes. Wednesday: Tempo ride for 45-60 minutes. Tempo rides are a great way to improve your aerobic fitness and endurance. Ride at a steady, moderate pace that you can maintain for the entire duration of the ride. Thursday: Interval training. Interval training is a type of high-intensity training that involves alternating between short bursts of intense effort and periods of rest or active recovery. Interval training can help you improve your speed, power, and anaerobic fitness. Friday: Easy ride for 30-60 minutes. Saturday: Long ride for 60-90 minutes. Long rides are a great way to build endurance and stamina. Ride at a comfortable pace that you can maintain for the entire duration of the ride. Sunday: Rest day or active recovery. This is just a sample plan, and you may need to adjust it based on your individual fitness level, goals, and schedule. Be sure to listen to your body and take rest days when you need them. And most importantly, have fun! Here are some additional tips for creating a cycling training plan: Start slowly and gradually increase the intensity and duration of your rides as you get fitter. Include a variety of workouts in your plan, including easy rides, tempo rides, interval training, and long rides. Listen to your body and take rest days when you need them. Stay hydrated and fuel your body properly before, during, and after your rides. Find a cycling buddy or join a cycling club to help you stay motivated. With a little planning and effort, you can create a cycling training plan that will help you reach your fitness goals.

This is what Bard suggested:

I have access to Googles AI - I'm gonna ask it the same question and see what it comes back with

I asked ChatGPT to tell me how much weight I needed to lose to climb Alp du Zwift in an hour. It warned me that dieting could lead to an eating disorder! 🤔

Like a boss 😂

another fantastic video Rich, fasted training is is like you say another tool in the box. Although I do 90% of any riding first thing in the morning due to life commitments so all of them are done fasted as I can't eat at 5:30am. My body is just used to it.

Fibre tyre recruitment is more dependent on power than cadence.

Looking forward to see more videos on how to build power over 3-4 months and if i have 10 hours available on the bike every week, how much do I actually have to spent in or above FTP threshold and how much time in zone 2. And if my zone 2 i the intarval from 132 - 179 WATT where in that zone should i be? To be there is big difference do a 4 hour ride at either 132 or 179. Can you guide me here?

I start all my rides fasted, sometimes I'll start eating after an hour if it's a long ride or sometimes 2 hours if it's an easy ride. Longest I've done fasted is 7.5hrs (125 miles) which I don't recommend! I did 100 miles fasted the other day and while I was OK during, the following days I felt shocking, although I then had a stomach bug so I'm not sure if that was cause or affect.

Interesting. I ride fasted everyday. Exclusively offroad and short (1-2 hours). I eat over six hours with 18 being fasted. The only processed carbohydrate in my diet is fresh bread. The main carbohydrate intake is from fruit and veg. Not a vegetarian and don't eat a lot of meat just because it suits my diet. When I do add it, I cannot say I notice a difference. I don't race. I cycle for mental and physical well being and primarily, it's my passion. For me in particular it works. Don't get hunger pangs on a ride and while on 18/6 I have never bonked. I would say, spend time to find out what works for your body. Oh, and I'm 180cm/70kg.

I've got my resting regiment down, and that's about it, lol.

I do fasted rides all the time, but I don't eat any carbs at all, so being fat adapted makes it easy. Turns out, that after a few months of no carbs, you can ride at all intensities just like before with carbs. Pretty cool stuff, and I feel so much better overall.

I could ride faster than GT! Yea! Just got to starve him first.

I did tried fasted training for 3 days per week, almost 3 weeks, with no increased weight loss, I did zone 2 ride. I was a bit concern at the begining,. What I'm doing now is riding 2 hours after my most important meal of the day, for about 2 and a half hours. Numbers change in a noticeable way . Also feel much better, with lots of energy, hills come easy. I really enjoy this rides, may be because I'm not thinking when I will hit the wall.

I started to train fasted after seeing a couple of videos on YT and was kinda skeptical about it. The first 2/3 weeks of were indeed a pain but after that I started to feel better and better and increased the duration up to 4h. Never bonked again!! I now do a daily fasting routine (14h fasted /10h eating window) were I can eat pretty much everything while keeping my weight very stable all year around.

Could you make a video about how to move up in a big bunch with like 120+ participants? Maybe another video about tactics in the race (when to attack and react to others)?

With mine and my wife's work schedules I could only ride before work so it was a 5:30-6:00 ride for an hour, hour and a half always fasted never had chance for food beforehand. Worked out well for me. I guess my body got used to it.

Did a lot of fasted rides. Even 4 hrs. Sometimes it was a real strugle, and some times felt great and did PRs

If I didn't miss anything, I would add a very important tip, at least the one that works for me; Lose weight and get fitter!.

First my natural cadence on the road is 96-103. I try and lower it during training ride to build muscle, but the torque ends up hurting my knees. I wish I could grind but my body no likey.

I don’t know what my cadence is nor do I care, I just ride because I like it.

For everybody works different, but it is my saying that improvement comes with perseverance. I'm 56. I quited biking 30 years ago, and for the need of losing weight I started again 5 months ago. At that moment, my avg. cadence was around 70, short distances, with too much weight. Now with 48 pounds less, my average cadence in 2 hour ride is 85, and my heart rate is 10% less, avg. 120, with avg speed of 26 k/h (16.25m/h), zone 2 most of the time. Cadence is a must to improve riding and feel comfortable. Forget about speed. Have good rides!

Thanks Rich, that’s great info. I like the idea of training at different cadences and seeing what happens. I’ll include standing (my weakness) and pushing a higher gear uphill for longer in that.

I tend to agree with you about the objectivity of the power meter. However, in my very cold indoor (0 Celcius) workout area I have found that my power meter seems to under report the watts I generate. I know hardly anything about the mechanisms of my power meter but I wonder if the strain gauges flex less when cold, so that my power is under reported. I have a 2019 Giant Defy Advanced Pro 0, the first model that came with the Power Pro power meter.

Really interesting insight, thank you for this ❤

For me personally I can ride at any cadence but I'm better at doing harder efforts with a slower cadence of around 77-80 with longer cranks

Thanks for your very helpful tips

My average i s usually 77 but I aim to be above 80 on flat sections and I get above 100 in sprints, it is the hills that drags the average down.