How to Do Base Training (The Three Step Guide)
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- Опубліковано 9 лис 2020
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How to do base training the right way? In this video I will share three critical factors / cycling tips you need to implement into your cycling training plan in order to get stronger on the bike. We will focus on zone two power training and measuring heart rate drift in this video today. By the end you should have a much clear understanding of how base training rides should be facilitated and how to get faster on the bike!
#Cycling #base #fitness - Спорт
After I finish dressing up, I put on my heart rate monitor and I'm already on my Zone 2 lol
Same here. I’ve grown low in fitness and a bit overweight, so living in a fairly hilly place makes it really hard to stay in zone 2 or even 3 consistently. My biggest gear won’t get me up many streets without hitting anaerobic HRs. The more I ride the better it gets, but still….
Agree, I am just getting back in to cycling and have been just doing base fitness on a 3 speed cruiser. Zone 2 for 10 min then Zone 3 all the way.
Same here!
If you can afford i would recommend a trainer or a smart trainer being the better option ( pricey though ). I used to have the same issue just hoping on the bike and im already zone 3 even in summer im already mid zone 3 and as soon as i start riding i will be in zone 4 😂. So with the trainer im doing long steady rides almost daily for an hour. As for now im very much in with match with my power zone to zone indoors and outdoors. So the key will be to ride in a controlled manner which is the best thing i would recommend is a trainer or a smart trainer 👍
same here. 😅 maybe to much coffe
Why on earth would three people hit the dislike button? The guy has gone to a lot of time and effort for this video and he's not asking anything of you. Have some respect
Cheers Paola, always get some people hitting that button straight away. I have become conditioned to accept it without insult, but I appreciate your sentiment. Cam
Maybe they wanted to hit the “like button” but they are too close together on small smartphone screens 😜
Haters gon' hate
I was gonna say haters gonna hate, but Dan beat me to it... lol... but I said it anyway in quoting him... lol
The Hate must be coming from the competition channels 😂😂
Keep up the good work cam ~ I am at the couch potato stage ~ looking at the back catalogue
if 250W is your Z2... brother, we are from another planet ;-)
He is a big guy. Thats good but not super impressive.
I can barely cycle under 200w, sprint at over 1100w but at 120kg I have zero speed on any +gradient. Watts aren't as telling as W/kg and even that isn't the whole story.
@@andymitchell2146 I think I barely got 295 w for 20 minutes. I felt like I was about to blow up. I'm sure the power meter on the bike in the other gym is off. It feels like i can barely sustain "200w" on that thing. I tried "300w" on it and I was done in under the minute. I doubt even pro tour de France riders could make it the hour.... maybe. Each watt felt like a watt and a half on the first bike.
I've never had enough resistance levels to measure a sprint. That bike I suspected has an "off" power number when I was standing in the saddle on max resistance at 95 rpm for 10 seconds and the power still only read "500 watts" lol. I managed to get a kilowatt on a leg and arm bike for 10 seconds. I was chuffed but also struggling to see how anyone could exceed 2 kilowatts. You would be almost as fast as a car lol.
Another bike I spun it at 180 rpm on level 15 and the power said something like "600 watts" for 20 seconds until I got tired.
@@TimpBizkit I can put out 1100w according to my power meter for about 10s, on a flat that's only about 30-35mph. I have hit 60mph on a few descents, but they are normally c6-800w efforts. I only really put down silly wattages on climbs, sprint finishes or doing intervals/sprints on the turbo trainer. Admittedly i don't calibrate it as much as I should but can be fairly consistent. At my weight though when I hit a hill of say 5%, I'm having to push out about 450w just to do 5mph.
Thats pretty normal for people who ride a bit more my z2 ends around 270 and i would not say i am good or something i just ride my bike. I know people with an FTP of 450, they cruise at 300 like its nothing and they ar around my weight (75kg)
I'm back again brother, another great video, right on time!
Explains why a lot of the pro's hold easy power up hills in the off season. I can resonate with the cyclist in the white however, riding on the trainer does make holding constant power a lot easier.
Excellent video. Producing something like this takes time and effort. You did a great job on both content and production... thank you
Brilliant video! When the whole UA-cam is telling you to go Zone 2 but you are the first person to really show the whole details of how to do so! Thanks! I might do my first dedicated Zone 2 on the first day of 2022!
VERY well said, I happen to do this a lot and noticed it really staggers the fitness level. That's why after being on Zwift all winter and then going outside I am a complete beast because you don't take your feet off the pedals especially in a race. But where I live there is a lot more traffic and it's hilly up/down a ton, so it is a challenge.
Thank you again Cam for imparting this valuable info to the low power people who can't afford to pay for this kind of tutorial/coaching.
Great info. I started cycling to cross train for my running (I do zone 2 training for 80% of my runs. ) I was that guy in the white until watching this video. I will make a bigger effort to keep peddling to better train consistently . Thanks this was very helpful.
So far the best base training video I've watched.
One of the best advisory videos I have ever seen, both practically and technically correct. Well done Cam👍
Cheers Andrew. I put a lot of time into the videos in Uplevel. 30 hrs average per video, so I really appreciate this feedback.
Really good review of L2 Base Training. Think after watching this I will go back & watch the rest of your stuff :)
This is probably one of the best videos I've seen in regards to increasing base fitness, I knew all about zones, but had no idea about "constant pressure" thanks!!
Awesome Joshua, thanks for sharing mate.
Hi Cam, always appreciate your great content, and thank you for sharing your insights and tips with respect to training and racing! I live in Beijing, China and it could get really cold right now during the winter - the temperature often goes to -5 degrees. Love to see you sharing some of your training tips on how to cycle during winter. Thank you and please keep poping up those amazing contents!
Cheers Jacob, I'd say get an indoor trainer and build/maintain base fitness.Save the HIT for the warmer months.
I’m pretty new to tracking all this information but I’m glad to hear I’ve been doing it right (for the most part). Flat stretches? 125-130 bpm. Going up hill…? Gear down, same 125-130bpm. Going downhill…? Gear up. Same 125-130 bpm. 20 miles today on a perfect fall day!
Everything you’ve said here is exactly what happened to me a few years ago. I’ve been working more in my base training and I’ve noticed a huge amount of improvements in my fitness overall. That cyclist you talked about that was me, great to see someone actually talk about it and making sense. 👍🏻👌🏻 thank you
That cyclist is absolutely ME and I tried so hard to keep "constant crank pressure" but I can't never get it right over the stupid hills!!! ARGHHHHHH!! I have been at this for good 6 months indoor trainer trying to stay at 200 Watts but the darn thing keep going from 350 to
I’m into cycling for 2yrs and no proper training when I started. Noticed my cycling quest is not improving. When I watched this video, I’ve decided to reset everything and start my base training. Thanks for this. 🤙🏽
Always a great video from Cam Nichols !
Thank you for this, Sir!
This was awesome . Thanks so much. Started training for the last 7 weeks after a bad covid pneumonia and this vid has set the plan for the next 3 months for me
Sorry to hear about your illness but glad that you're back. Train like this for three months and you'll be smashing your PB's in 4-5 months time.
As a newer cyclist who lives/ commutes on David low way this could not be more helpful! Glad those road works are finally done too
Nice one Danny 👍
Thanks Cam for your awesome videos. They really help me to become a better rider. I was one of those guys in the white shirt....but doing the base training for over 5 weeks now, I started to notice a massive difference in my endurance. I am no where near 240Watt, more like 150 to 170Watts, but I only just started this year in April. Keep the video's coming, they are the best!!!
Awesome to hear Jean-Paul, thanks for sharing mate.
Thanks for a very clearly explained video of zone 2 training related to HR and HR drift.
This is such a helpful video, thank you for sharing!
Beautiful, thanks so much for sharing this information it's invaluable Cam
Very kind of you! Thanks for the video! 👍
a great video. well explained, and great tips on skill development.
Yes, I can get better on my U turns for sure. The recommendation to train 120% of your intended race duration is
losing favour with some people, but it’s always worked for me over the years, of running particularly
Another great vid Cam. Glad to hear you mention your fueling strategy (or lack there of). So many people think that if they dont constantly feed on the bike, they're going to bonk, and then they complain that they can't lose weight or they have stomach issues when riding due to trying to consume too many calories.
Just like we train our CV system and muscles, we also need to train the body to become more efficient at burning fat and also at sparing glycogen. This will allow us to go harder for longer while eating less than we would otherwise need to.
Just ask any Ironman triathlete about gut issues on the bike and then they end up walking the marathon.
So glad youre cutting through the "bro-science"
Cheers Andy and thanks for adding the insights
Great stuff Cam, been enjoying your vids over last few months!
Cheers mate
Clear and concise. Excellent as always. Cheers mate!
Cheers Roger.
Great video! Really learning a lot from your channel
Thanks for showing how to properly do a Z2 ride, I know the science behind it but have never seen such a good real life example
Cam just know we appreciate all you do Man keep up the good work!
Cheers mate
Your channel is the most usefull and helpful channel Ive ever followed on the youtube , simple guides simple info. And easy to learn things thank you so much and keep going. Peace & love from 🇸🇦 Saudi Arabia. ❤️
Cheers mate
Fantastic insight 👏
Really appreciate your video content as always, watching here from UK
Happy to see a front strobe light now 👍
Awesome video! HR drift was a very intresting part.
my take from this video... and I say this as a large guy (135kg); my training strategy has been good, I have not focused on speed that much, but been focusing to be on pedals for as long as I can hold... When I started cycling again I was at 146kg and could be on the cranks for around 5minutes and then off for 1minute and so on and so forth, now I can be on the pedals with somewhat perceived the same effort for around 35-40 minutes with a 3 minutes rest (usually the traffic light is more than enough) and my speed has increased WAAAAY more than when I tried training for speed....
Thanks for sharing David.
This is great. Here in the UK it's incredibly tough to get smooth session like this in. Incredibly rough roads and short sharp, constant climbs. Narrow single-car lanes and millions of cars. Base miles are the bane of my life trying to keep the HR under control on rough, heavy roads pushing 300w just to go 18mph. I watched this video with some serious road envy!
Same here 😅
what's an alternative here? Zwift? I am also in the UK, London and want to get some base 2 training done.
@@anantsangar regents park loop!
@@anantsangar really good routes planning
Canals!
It begins, thanks Cam.
Excellent information Cam , thank you, going to give it a try today. Cheers from Long Island, NY.
Nice one mate 👍
Thank you for your advice last year on zone 2 training Cam, it got me to a whole new level.
Nice one Seymour, thanks for sharing mate
I see that you are a fan of QT's films. :) Reservoir dogs. :)
@@planttheseed2129 a fellow film fan! I watched the movie as a young man and the name stuck with me.
Awesome, just what I needed as I embark on base training after a looong time off the bike!
A few extras that have helped me in the past:
Skill building, outdoors:
-Looking over your shoulder without swerving.
-Looking between your legs to check your gear (old school bike!)
-Looking under your arm while in the drops (especially good for competitive cycling)
-Taking things out of your jersey pockets, and putting stuff back. Don't litter!
Skill building, indoors/outdoors:
- Grab bottle, drink, put it back, all without averting your eyes (from screen or whatever). Advanced version: Practice this during increasing intensity so you can comfortably hydrate on that climb or breakaway!
-Practice lots of different hand positions during many different intensities.
-Practice smooth out of saddle and back to sitting position.
Know your heart. LOVE this. This is all we had back in the day LOL. In addition to noticing hr drift during z2 with consistent pressure, also notice:
-HR drift different in different cadences? This can be a great help in dialing in a good cadence for you, or to practice slower or faster cadence.
Question: What do you think about the z2 coffee ride? For example, one hour out, coffee stop, one hour back home. Any significant difference in adaptive effect?
Stay awesome!
This is good base advice. Targeting this avoids using creatine system and keeps focus on carbohydrate engine. This is essential to gain fitness, rather than just adapting.
Thanks for the great video’s it helps me a lot in understanding how to start using my power-meter better.
Greetz from the Netherlands 🇳🇱
Thank you sir!
Very good video cam. I'm going to give all these recommendations a go. Have never trained like this. Cheers
Nice one Ravin, and good to hear from you mate. It's been a while. Cam
Great video, thank you!!
Awesome Cam thank you 👍🏾
I really enjoy the on the bike footage, keep them coming!
Cheers Joshua
Hey Cam, great advice. There is, however, an entire audience with very few channels speaking to them... beginners... specifically, training geared towards beginners. Different words are needed to reach them. Different motivations, encouragements, processes, thoughts, etc.
Thank you for this, very useful
Very helpful, thank You
keep em comming... All the best in your work and progress :)
Cheers mate
Great job cam.Your spot on
Cheers Ryan.
You went straight to the point from second one!😄👍
Really useful video, Thanks
Some great training advice, Cam ;-) Subscribed!
Cheers Stuart and thanks for supporting the channel. Cam
Great content 👍
Just a note on handling skills - figure 8's are good for practicing turning skills. Also trying to stop as fast as possible on grass sharpens up your braking skills.
A note on breathing - fill your diaphragm to strengthen your core while riding ( eg: filling your chest is not the most efficient method).
🍻
Great additions 👍
I’m envious that his heart is so low for the wattage and mph.....
He is Australian
@@anata5127 bruh
AMAZING VIDEO AND PRESENTATION!!
Thank you mate
Awesome ! I saved this info for my workout regimen ✅
Awesome Dwayne, what a few months and you'll see the improvements.
@@CamNicholls Thank you so much for the encouragement and feedback ! I had a work related injury that kept me off my road bike for an entire year. Thank goodness for my Indoor Spin Bike which has helped me retain most of my fitness. I’ll be riding with my cycling buds this coming weekend, it’s a surprise unless they follow your channel too 🤣
Awesome, awesome content!
Cheers Patrick.
Awesome!
Great video - thanks for the info.
No worries Gary, cheers 👍
Very cool to see you powering on!
Cheers mate
Used to ride based on speed only. Bought a computer and power meter last week. This week started riding my route based on WATTS(instead of speed)….and using CONSTANT PRESSURE ON THE CRANKS. My performance improved immediately.
I used to power up hills at 700+ watts…and coast down the backside. I kept watts in 225-280 watt range the entire ride…with zero coasting. Ended up with a PB (15miles @ 20mph. 240watt average). And to be honest, I could’ve pushed much harder if I chose to.
FYI: I’m 54yrs old. 6’tall and. 200lbs and got into cycling 18mos ago.
Great to hear Nathan, thanks for sharing on the thread.
Just found your channel Cam. Awesome stuff. Thanks !
Cheers Benny, thanks for supporting my work
Love your videos, brother. Shoutouts from Barbados🇧🇧🇧🇧🇧🇧
Cheers mate.
spitting so much facts about how most people ride. im trying to stop riding like that and starting to train smarter
Great content, thanks for sharing.
Cheers mate
Great thoughts! It is always part of my polarized training. Doing it 4hrs once a week preparing for Ironman70.3. Hope it really helps.
@@uberpekes try doing it really slow. Or review ur hr zones maybe ur max hr where ur z2 is based is too high. Or ur ftp is high from what is actual.
@@uberpekes today is my bike ride outdoors been doing indoors for months or so due to weather. I am watching netflix or youtube. My longest indoor ride is 2 and half hr only.
Thank you!
also to mention, you have such a nice road to cycle !!!
This is gold
What a brilliant video and great experiment! Does anyone have suggestions on what to eat after riding 2 hours at zone 2 without eating anything on the ride? I did it last night and smashed nuts and some chocolate before bed. I woke up feeling great... But an hour later after 4 weetbix i completely crashed. My body felt like it had no fuel. I had a muesli bar and coffee and sprung back.
Doing this on my trainer was really informative. I learnt how my cadence and breathing impact my heart rate, and got great feedback on my base fitness level.
Thanks Cam ..professional advice .regards !
Cheers Rob.
Great video - thanks!
Cheers Michael
a ton of useful information, great video, gonna pay attention to my HR
👍
Excellent content, thank you
Cheers mate
Honestly, I discovered your constant pressure training technique a few months ago, and I've never come across one single thing that's had such a measurable impact on my performance than that. It's super straight forward but it makes a 2 hour ride feel like 3, and it's helped train me to keep consistent power during high zone efforts on undulating terrain.
Utterly fantastic advice and everyone needs to incorporate it in their training imo
Awesome to hear mate, thank you for sharing
Very good information, thank you for sharing!
I have started to do zone 2 sessions since last year using HRM.
Do you think that it is worth investing in a power meter if I can train about 4-5h per week? Will I see some improvements considering the low hours I can put into training and considering that I already training by HR?
Great video, great content 👍👍
Cheers mate
Great content
Thanks for this coach
My pleasure Clint
Hello, Cam! Your videos are absolutely the best! I have one question, is there some way of doing this training without a powermeter?
Definitely use these rides to practice bike handling on the tri bars
Good point there Jon, thanks for sharing
Great video. Power for me is far lower then you but i´m improving. Still don't have power meter to train better but HR is my tool. Can´t judge were my HR starts to drift. Restarted cycling 6 months ago after years off. I' 46.
Spinteresting… very good video :)
I raced back in the day and dropped a few future pro's ha ha but here's what I did for my two pence. As I worked full time, 2-3 mornings 30 miles ball's out. Summer, ride home every night you can 1-2 hours 42x17 fixed. Evening league, time trial, weekly track. Sat, Sun race. Winter, switch to 15 mins min running, same morning, nights tues, thurs, rollers 5 x 3 mins or 3 x 5 mins......
I've started this sort of training to see if I can pick up a little more performance - even in my old age. Although I'm fairly fit, at 65 the 130 HR puts out less Watts for me. At times I'm travelling pretty slow up hills!
Always good
Hi Cam. I almost always start and finish my rides with some tight u turns and figure 8s staying with in one car park space. 8-)
Wow, that’s really funny: over the last weekend, I’ve put a new saddle on my TT bike, changed my clete position & decided to do more base training. Also thinking about changing my crank length from 170 to 165. It’s like you read my mind the last few videos... 😳
haha! Awesome, hope it goes well for you Maarten
Great video
Excellent clear video! Just one point if your target is a 4-5 hour ride, is any fuel consumption allowed? Any gels, isotonic drinks or bars, apart from water?
Great info.
Thanks Kyle.
Very nice video, I am certainly interested in your program but am unsure which one to begin with to sort of try it out before making a longer-term commitment