Well done Cam, awesome to see mate. I am 51, ride on my own, don’t race, got no idea, just trying to improve. Why ? Because the improvement is the motivation. That should be enough justification for anyone. Enjoy the process.
I’m 51 too and doing structured training for two and a half years now. I’m feeling better and healthier than ever!! Even when doing intense VO2max-intervall-sessions, I don’t bury myself anymore, because of the planning of training stress and the trainings are my motivations to get on the bike, be active and try to achieve a healthy lifestyle overall!!
Great video! I just turned 61 years old, and was heavily into Mountain Biking back in 1986-1990, then burned out, and started a business, so just stopped riding. 30+ years later, my 9 year old daughter got into Mountain Biking, and wanted me to come on rides with her. I was 232 lbs (105 Kg) at 5'11" tall, when I started riding with her 9 months ago. Now I'm 172 lbs., riding three times a week, doing a 20 mile training loop with 2,500 feet of climbing, and once a month I do a 50+ mile ride with over 6,000 feet of climbing. I'm regularly on the top 10 of the week on the trails I ride on Strava, and have a few top 10 of the year times on Strava, not in my age group, but overall! I had no idea that a 60+ year old could be this fit. I'd assumed that at 60, I'd be broken down, old, decrepit and generally bloody useless in athletic terms. It's taken a crapload of effort, and going on a OMAD (One Meal A Day) diet, cutting out a ton of carbs (but not Keto.) and only having beer/alcohol and dessert at the weekend to get here. I can only ride three times a week, because the one thing age HAS done, is it makes recovery from intense exercise a longer process than when I was in my 20's, but generally, I'm getting better every time I ride, my old Motorcycling skills are very useful to me, especially on the downhills, and because I rode a Motorcycle to work every day for more than 30 years, means my balance and reactions are still very sharp. At 40 years old, I was incredibly unhealthy, and overweight; I had no idea that I could get to where I am today, and I credit my daughter with basically saving my life because she wanted me to ride with her, at very least she's probably added 10-20 years to my lifespan.
Thanks for sharing on the thread! Yes, we have plenty of sixty your olds in the RCA that are achieving all time power PBs and they’ve been riding for 10-15 years, keep up the good work.
Love the authentic passion in this video. I feel like no matter how it performs with clicks or the algorithm, you should consider this one of, if not the best production you've made. Well done.
Good vid Cam! Best quote of the video @20:17 'be more aggressive with your sugar intake' ie smash it in! If we tweaked your hemoglobin you would go even higher with a lot less training even. Also bike and dietary changes would get you even faster. We could also get you into the low 60's weight wise with MORE power than you are producing now for 20mins. So good you have power data for over a decade. So many people dont have a power meter or understand its importance.
Hey Cam, thanks for this. At 57 I have noticed a few changes here and there... but there is more that I can do, like when I was in my 30s than what I can't do. Being smart with nutrition and rest has been a key factor. Great video👍🏾
This is the most amazing cycle related video i have ever seen anywhere you Cam & RCA are an amazing combo you have to feel great within your self what you have proved is with dedication and the correct information with good coaching all at RCA 41 is just a number mate nothing more what if you had this knowledge 15 years ago ?.Loved the Video.
I am 61 now (still feeling 25) and started roadcycling at 56, only because of injury's I got with running. I needed to stay fit and do my intervals to stay in shape so I could compete at the sport I do, Dog agility. The average age in this sport is around 25, so needless to say if you want to compete on the highest level you need to train. Not knowing what I was doing on a roadbike, despite living in the Netherlands, I started the coaching program of the RCA two years ago. ANd it helped me a lot. FTP went up from 172 to 245 watts. And I could keep my 10 sec sprint affort around the 1200 Watts. Roadcycling is now a major part of my tainingsprogram. And not that I am proud of my age, but I am 1 of the oldest participants at the coming World Champioships and European Champioships, who is still one of the fastest runners, thanks Cam
Excellent job Cam, very inspiring. Just signed up for around the bay In Melbourne, October... never gone past 113km. Looking forward to the training journey and I’ll be referencing your videos along the way, especially the nutrition vid from a few weeks back. Cheers mate, keep up the good work!11
Thanks man! You're a beast at our age . I have an emonda sl-6 that has been collecting dust since the pandemic. I managed 240 W ftp after 8 months training back then and got covid and lost all motivation and stopped. This may help me back in the saddle. Thanks , Tim from Connecticut 😮
It's crazy how parallel our lives are. Also started in my late 20s, now 41 and panicking that I might have already peaked, having JUST missed out on hitting 5 w/kg (can I count 4.97?!) Massively motivating and a big relief that I might still have a chance. Following your journey closely and hoping to learn a few things!
when I was 31 I stopped racing. I had broken both hips that year (95'). I recovered from both and finished the season in September, and never rode a bike or exercised for the next 14 years. I then commuted to work 3 miles now and then. in 2008 Lance did Leadville (100 miles at 10k ft above sea level) and got 2nd. As I read the article I saw that the winner was 44 years old, married, with 3 kids. Well, I thought if this guy can win Leadville being the same age as me, I can get back on the bike and survive the races in the NY area. I entered the first race in March 09' and was dropped in 5km. I got last every race for 6 months. long story short, I won the last race of the season in the elite group at age 45. I never ever imagined I could win a race at that age. So, don't use the as an excuse. I am now 59 and can still hang with guys half my age.
CONGRATULATIONS on reaching Your All Time PtW 👏👍🎉🎈. Also Thank You for sharing & taking us along on Your Journey. It has been educational, inspiring and as always entertaining. Celebrate with 50 grams of Your favorite dessert then get back to work😜😎
Gday Cam, hope all Is well. Great vid mate. Love the insight into all of the training you’ve been doing. Catch ya on the bike next time you’re in town. Cheers, Leroy.
Now nudging 68yo, and been enjoying Cams videos and programs since he started RCA a few years ago. I only ramp into some vaguely structured training leading into big event rides, but it gives me the the tools and motivation to prepare properly for them. And it makes a difference. I use a power meter (not on every ride), incorporate the step up/recovery system into my 'training' and have even ventured into the gym in the last 12 months. So even for an older recreational cyclist, the benefits are there.
At almost 44 (? Stopped counting, I'll have to check!). It's time for my triannual 'get back into cycling, again' and this great vid was nicely timed! On longer days (for barely-fit me, anyway) I used to turn down towards Eumundi, but making it along to 'that loop that was on UA-cam' sounds like a nice little goal to have in mind...
Congrats on this improvement! Just three weeks ago at age 43 I rode my two fastest time trials in my life, a 14 kilometer one and a 25 kilometer one. It really feels awesome to be in such a great form.
Awesome effort! And inspiring to see that improvement is still possible at 30+! Maybe you van see a bigger difference in the numbers if you can compare power profile after 3000 or 4000 kJ? That seems to connect with the 'captain fade away' story.
great stuff, well done, and well explained. biggest thing i have changed this year is regular body weight exercise since the new year, always read/watched about it but never did it, now at 55 i made the effort and its improved posture on and off the bike and the recovery and level performance during rides. sticking to periodized training and being consistent have been the other shifts. keep up the good work, it sometimes takes a lot of repetition for us to make a change but we'll get there eventually.
@@CamNicholls next thing i suggest in this context is (maybe a few more years to go) is to stop looking back and start looking forward - how can you be the best 45/50 year old - what do you have to do now
Very inspirational, mate! I am ‘only’ 36, but I need this after my 2nd child was born 6 months ago. I keep riding, but it’s all over the place 😂. Better get structured again and start strenght training again (and leave the beers ;)). 💪
Great work and thanks for sharing! I hope I can get my fitness up as well- I'm 36 and coming from years of not even touching a bike. Since January, I've been working hard to lose weight (dropped from 91 kg to 72 kg) and stay consistent with training (around 12 hours per week average, currently doing 16 hours). At about 4.2 w/kg now, aiming for 4.5 in October and 5.0 next year!
Great video thanks Cam. Watching this tells me I should have sort some expert training advice, for my soon upcoming charity ride from London to Paris. Oh well, at least a charity ride is not a race and yet, given Ill be riding almost 100 kms a day, I can only hope that what I am doing in my training, gets me through the week. One change I have made of recent times after watching some of your content around nutrition, is change what I’m doing pre, during and after the ride for fuel. Really appreciate your videos around this topic. As always Cam, you present great content and you’re matter of fact 👍. See you out and about pushing pedals on the Sunny Coast Cam. Cheers 🤙🚵♂️
I'm 54 and I'm really struggling with the diet and despite decent power output my power to weight is awful....life gets in the way at times got a lot of crap going on with an elderly mum nearing end of life, junky brother, alcoholic partner, and getting out on the bike is just a relief from this for a few hours....any notion of fine tuning my diet (too much "comfort eating" off the bike, I used to drink a lot too until 15 months ago but eating crap is less damaging for sure) and putting in proper structure seems a world away right now.... Z2 maybe all I can do to mitigate the damage with the occasional attack on a Strava segment on my usual rides.... (Or maybe buy a touring rig and just disappear one day and head from Scotland to Spain...)
Thanks for sharing Barry. You have a lot going on. Just use riding to get out and clear the head. As you are. I wouldn’t worry about much else cycling wise, you have enough going on already. Good luck with everything you’ve got happening there.
I'm 50 now and have been cycling for about 20yrs. But have only ever have had around 5 to 8hrs to train. Only really noticed a drop in performance for x amount of training at about 47/48 for me.
Awesome work Cam, similar to how I train so it's good to see this backed up. How many gym/lifting sessions are currently putting in a week, I do find it hard to fit these in with a 9-5 job and the 10-12 hours a week on bike training too. 🤔
Cam, I’m turning 40 this year. Only been riding since 2012 (consider myself a good amateur). I have a toddler and run my own business with very little flexibility. I can literally only ride 3 times a week (early starts - 4:30am). 2 week rides (Tuesday&Thursday) which have 2 10min max efforts up hills and then a 10-25 sec sprint for a street sign and then a longer one on the weekend which can include some some intensity but generally zone 3-4 (all rides are in groups where we push/race each other) Would be interesting to hear from you or some of the experts you know, what’s the best training to do on such minimal cycling. 250-300km/week 9hours/week
I miss what zone system you use, zone 2 e.g. is which range for you? Zone 2 in a 3 zone system is not the same as in 5 or 7 or what have you. Could you indicate which system you use? USAT, coggan, CTS, etc ? Thank you
So what is your seat height vs cranks lenght? I got mid Cranks to mid Seat 83 cm...i am really long time thinking about crank length. But dont want to buy :) and then just had it in garage. I am on 172.5 mm now..
Couple questions for you Cam what is your protein intake on those meals prior to and after your ride? And I hope I didn't miss this but how do you schedule the weight training sessions on days with training ride?
Eat more protein to weigh more and eat less protein to weigh less. When I was 59kg at 6ft tall I was eating around 20g of protein a day, unlimited sugar and it was EFFORTLESS to stay that light.
I'm sure you can hit some good numbers on all out sprints ! it's a lot about techniques, if you get it right, you should hit at least 1400 watts peak power !
a brilliant exposé of your rca training methods and your commitment to succeed - impressive. I'm not sure we saw what you were at the beginning of your training block. just interested - do you think you've moved your baseline fitness up - z2 endurance power is able to be sustained at higher w/kg? so if you went back to a normal training load (lets say less intensity) would your baseline be higher than prior to the program? and consequently you'd have a higher base to launch into a 16 week block in prep for a future event for example?
Hey Marcus, I did test all parameters prior to this training block. It was shown in the video, but I am conscious there's a lot of data shown rather quickly. It's also difficult to truly test the aerobic engine, outside of tracking HR against power and also general feel. But I am 99.9% sure this has improved greatly. If I was to do another 12 week block from current state I am sure I could squeeze a little more. Just not sure how much. Cheers
@@CamNicholls Correct. Inseam isnt important because not everyone pedals at the same foot angle. Someone who pedals heels up will have a seat height higher than a heel dropper. Shoe size, flexibility, cadence preferences, cleat position etc will all play into seat height considerations.
Using your May watts divided by your January 78.4 kg weight, looks like about half of your watts/kg improvement was from the weight loss and half from the training plan. So, you could have stayed on your old training plan and shown improvement simply by losing weight.
I'm 63 and don't want to know not buying a power meter and it's fun to feel faster by just training when I feel good. No Strava PB's no KOM's only look for local legends these days and its all good. Growing old isn't fun if you can't accept your limitations getting lower
When the click through rate is underperforming in the first hour I will always play around with it. You'd be surprised how much difference a new thumbnail and/or title can make! UA-cam even suggests trying something new if it's not attracting your typical viewership. I'll give up soon, don't worry. haha.
Hi Cam 😁 Great video!! Old you say? Ha ha ha 🤣 i wish i was 40. Now I know I've said this before but nobody's been chasing interval numbers from 30 minute 20 minute 10 minute 5 minute 1 minute efforts. There's nobody on this planet that has been using structured training with intervals in road cycling more than I have. When I was doing this 20 something years ago everyone especially the professionals and the coaches were telling me I will fail and my fitness will start to go backwards. I kept telling them I've been doing this for many years. Look at my Strava. Show me where I've gone backwards. I've argued with every single content creator on UA-cam about this many years ago and every platform I can find that was for cycling coaching. All the platforms called me a troll and told me I had no place in road cycling. 20 years pass and everyone is doing my training and have forgotten about our arguments and the fact they were calling me a troll. The proof of my words is on my Strava as far back as you go. The only thing you'll see is structure training using intervals. My title comes because of my knowledge not my ability. Like you said, age catches up but my my knowledge will always grow with my age. I am the coach of coaches, there's nobody on this planet that understands structure training more than me and that's why I have been doing it for so long and not failed. There is a method to this interval training where it's fail proof. I gave this information to Jeff from North Cal cycling and he ended up making a training plan according to the information I gave him. He ended up blocking me when I mentioned anything. The cycling world had a training plan where you needed to put a certain amount of mileage every single week to consider yourself a cyclist. I was the one who was telling people this was not necessary 25 years ago Honestly I was waiting to see if there was going to be any honest people out here to give me the credit. I so deserve. Everybody stayed quiet and made. Believe I did not exist and has forgotten the arguments about structured training and calling me a troll. This gigantic chip on my back is on both shoulders. It's not going nowhere until people give me my recognition. When you find me professionals or anybody that has been road cycling and show me that they know about structure training and have been using it as long as me, then I will believe that I am not the first person to ever do this. Show me one single person Strava that dates back as far as mine goes back showing structured training the way my Strava does. This was created because of my laziness. The first way I created and used structure training with cycling was I would work out doing lunges, squats and deadlifts and then do 20 to 30 minutes on the rollers. Very super high cadence. That was my workout. Years later the direct drive trainers came out and that's when I started to use the interval training on the direct drive trainers. Using1,5, 10, 20, 30 and growing my fitness and targeting my FTP directly. This is my invention and working out method that the cycling world 20 years later adapted and never gave me any credit. Free platform has blocked me especially trainer road because they were the ones reading from the monitor and I was there telling them you guys are just looking this up. You don't know the information yourselves. You guys don't know anything. They blocked me because they started to use the term intervals and interval training when they would call me a troll when I would use these terms interval and interval training. You go back to Trina road if they still have their training plans up. The only thing they would try to help you do is how to build base miles. That was their whole training plan. How to go outside and build base mile training?. Go look. You will not see no interval training whatsoever in their training plans I'm talking about like in their beginning times. Like I said, there is no one on this planet that understands interval training like the person who invented it. The God Of Speed. I recently showed everybody what the most aerodynamic position on a road bike can be by just switching your hand position. I'm Greek we invent!! No Knuckle dragging Neanderthal invents 😂🤣😆🤌 You looking like i have been training you💪👏👏👏 μπράβο
@@HarryTzianakisTheGodOfSpeed of course, no one has consistent views video to video. This was always going to be a slower one based on the length. So to be expected. Even though you’d always prefer more 👀
@@CamNicholls How can a video go from like close to 500 views down to like 100 something? Very strange. And they are stuck at the same numbers for days . What can be the issue? Like a glitch? It's demotivating and makes you want to not upload .
Well done Cam, awesome to see mate. I am 51, ride on my own, don’t race, got no idea, just trying to improve. Why ? Because the improvement is the motivation. That should be enough justification for anyone. Enjoy the process.
100% self improvement is massive motivation! It's what drove so many to train hard during COVID. Thanks for the comment.
I’m 51 too and doing structured training for two and a half years now. I’m feeling better and healthier than ever!! Even when doing intense VO2max-intervall-sessions, I don’t bury myself anymore, because of the planning of training stress and the trainings are my motivations to get on the bike, be active and try to achieve a healthy lifestyle overall!!
100% on point, I’m 39 this year, and the challenge of getting stronger will only getting harder, but it doesn’t mean I’ll stop trying
I was motivayed at 51as well. Now at 58, I don't have the vinegar in my piss. But still enjoy riding.
Great video! I just turned 61 years old, and was heavily into Mountain Biking back in 1986-1990, then burned out, and started a business, so just stopped riding. 30+ years later, my 9 year old daughter got into Mountain Biking, and wanted me to come on rides with her. I was 232 lbs (105 Kg) at 5'11" tall, when I started riding with her 9 months ago. Now I'm 172 lbs., riding three times a week, doing a 20 mile training loop with 2,500 feet of climbing, and once a month I do a 50+ mile ride with over 6,000 feet of climbing. I'm regularly on the top 10 of the week on the trails I ride on Strava, and have a few top 10 of the year times on Strava, not in my age group, but overall!
I had no idea that a 60+ year old could be this fit. I'd assumed that at 60, I'd be broken down, old, decrepit and generally bloody useless in athletic terms. It's taken a crapload of effort, and going on a OMAD (One Meal A Day) diet, cutting out a ton of carbs (but not Keto.) and only having beer/alcohol and dessert at the weekend to get here.
I can only ride three times a week, because the one thing age HAS done, is it makes recovery from intense exercise a longer process than when I was in my 20's, but generally, I'm getting better every time I ride, my old Motorcycling skills are very useful to me, especially on the downhills, and because I rode a Motorcycle to work every day for more than 30 years, means my balance and reactions are still very sharp.
At 40 years old, I was incredibly unhealthy, and overweight; I had no idea that I could get to where I am today, and I credit my daughter with basically saving my life because she wanted me to ride with her, at very least she's probably added 10-20 years to my lifespan.
Thanks for sharing on the thread! Yes, we have plenty of sixty your olds in the RCA that are achieving all time power PBs and they’ve been riding for 10-15 years, keep up the good work.
Love the authentic passion in this video. I feel like no matter how it performs with clicks or the algorithm, you should consider this one of, if not the best production you've made. Well done.
Thank you Will, very kind of you to say.
Good vid Cam!
Best quote of the video @20:17 'be more aggressive with your sugar intake' ie smash it in!
If we tweaked your hemoglobin you would go even higher with a lot less training even.
Also bike and dietary changes would get you even faster.
We could also get you into the low 60's weight wise with MORE power than you are producing now for 20mins.
So good you have power data for over a decade. So many people dont have a power meter or understand its importance.
Hands down the best video on UA-cam to date on the effects of structured training + gym work + nutrition + bike fit.
Cheers mate, very kind of you to say.
Glad I caught this. It's motivating me to get back to some structured training! Great video, very inspiring!
Awesome video and progress Cam! Super inspirational 🎉
Cheers mate
Hey Cam, thanks for this. At 57 I have noticed a few changes here and there... but there is more that I can do, like when I was in my 30s than what I can't do. Being smart with nutrition and rest has been a key factor. Great video👍🏾
This is the most amazing cycle related video i have ever seen anywhere you Cam & RCA are an amazing combo you have to feel great within your self what you have proved is with dedication and the correct information with good coaching all at RCA 41 is just a number mate nothing more what if you had this knowledge 15 years ago ?.Loved the Video.
Cheers David, much appreciated, and yes, if I had this knowledge 10 years ago it would have been a lot harder to take myself on!
I am 61 now (still feeling 25) and started roadcycling at 56, only because of injury's I got with running. I needed to stay fit and do my intervals to stay in shape so I could compete at the sport I do, Dog agility. The average age in this sport is around 25, so needless to say if you want to compete on the highest level you need to train. Not knowing what I was doing on a roadbike, despite living in the Netherlands, I started the coaching program of the RCA two years ago. ANd it helped me a lot. FTP went up from 172 to 245 watts. And I could keep my 10 sec sprint affort around the 1200 Watts. Roadcycling is now a major part of my tainingsprogram. And not that I am proud of my age, but I am 1 of the oldest participants at the coming World Champioships and European Champioships, who is still one of the fastest runners, thanks Cam
thanks for the sharing, great video
Excellent job Cam, very inspiring. Just signed up for around the bay In Melbourne, October... never gone past 113km. Looking forward to the training journey and I’ll be referencing your videos along the way, especially the nutrition vid from a few weeks back. Cheers mate, keep up the good work!11
Cheers mate and good luck with around the bay. I am sure that will be the beginning of some big Fondo classics for you 👍
Thanks man! You're a beast at our age . I have an emonda sl-6 that has been collecting dust since the pandemic. I managed 240 W ftp after 8 months training back then and got covid and lost all motivation and stopped. This may help me back in the saddle. Thanks , Tim from Connecticut 😮
You’ve got a nice bike there gathering dust and summer on the cards. I’d say that’s pretty enticing! Good luck and cheers 🍻
Great video. I really enjoyed this series. I totally agree with you about age and not using it as an excuse.
It's crazy how parallel our lives are. Also started in my late 20s, now 41 and panicking that I might have already peaked, having JUST missed out on hitting 5 w/kg (can I count 4.97?!) Massively motivating and a big relief that I might still have a chance. Following your journey closely and hoping to learn a few things!
Even though I does not count, 4.97 is a massive number and you should be proud of yourself. 4.3wkg here @31 years.
Very much so but not hitting that p/w. Very impressive 💪
4.97 absolutely counts as 5
Fair play Cam, what a great video. Undoubtedly took a lot of time and effort to make. Brilliant. Loved it.👌
when I was 31 I stopped racing. I had broken both hips that year (95'). I recovered from both and finished the season in September, and never rode a bike or exercised for the next 14 years. I then commuted to work 3 miles now and then. in 2008 Lance did Leadville (100 miles at 10k ft above sea level) and got 2nd. As I read the article I saw that the winner was 44 years old, married, with 3 kids. Well, I thought if this guy can win Leadville being the same age as me, I can get back on the bike and survive the races in the NY area. I entered the first race in March 09' and was dropped in 5km. I got last every race for 6 months. long story short, I won the last race of the season in the elite group at age 45. I never ever imagined I could win a race at that age. So, don't use the as an excuse. I am now 59 and can still hang with guys half my age.
Nice Job ,Cam!! Enjoyed watching and learning a few things along the way!!
CONGRATULATIONS on reaching Your All Time PtW 👏👍🎉🎈. Also Thank You for sharing & taking us along on Your Journey.
It has been educational, inspiring and as always entertaining. Celebrate with 50 grams of Your favorite dessert then get back to work😜😎
Gday Cam, hope all
Is well. Great vid mate. Love the insight into all of the training you’ve been doing. Catch ya on the bike next time you’re in town. Cheers,
Leroy.
Cheers Leroy and absolutely 👍
Now nudging 68yo, and been enjoying Cams videos and programs since he started RCA a few years ago. I only ramp into some vaguely structured training leading into big event rides, but it gives me the the tools and motivation to prepare properly for them. And it makes a difference. I use a power meter (not on every ride), incorporate the step up/recovery system into my 'training' and have even ventured into the gym in the last 12 months.
So even for an older recreational cyclist, the benefits are there.
Thanks for sharing on the he thread mate and appreciate the long term support
Great video and well done for "sharpening the saw".
Thank you Julian
At almost 44 (? Stopped counting, I'll have to check!). It's time for my triannual 'get back into cycling, again' and this great vid was nicely timed! On longer days (for barely-fit me, anyway) I used to turn down towards Eumundi, but making it along to 'that loop that was on UA-cam' sounds like a nice little goal to have in mind...
Fair play, great results and capturing the overarching benefits of the coaching process. Well done on both counts!!
Congrats on this improvement! Just three weeks ago at age 43 I rode my two fastest time trials in my life, a 14 kilometer one and a 25 kilometer one. It really feels awesome to be in such a great form.
That’s epic! Thanks for sharing on the thread Tijmen
I actually recognize a lot from your experience. I'm sure this vid is helpful for many cyclists to find their way to a good shape.
Awesome effort! And inspiring to see that improvement is still possible at 30+!
Maybe you van see a bigger difference in the numbers if you can compare power profile after 3000 or 4000 kJ? That seems to connect with the 'captain fade away' story.
great stuff, well done, and well explained. biggest thing i have changed this year is regular body weight exercise since the new year, always read/watched about it but never did it, now at 55 i made the effort and its improved posture on and off the bike and the recovery and level performance during rides. sticking to periodized training and being consistent have been the other shifts. keep up the good work, it sometimes takes a lot of repetition for us to make a change but we'll get there eventually.
Thanks for sharing, and pleased to hear the impact regular body exercise has had. Certainly been massive for me too
@@CamNicholls next thing i suggest in this context is (maybe a few more years to go) is to stop looking back and start looking forward - how can you be the best 45/50 year old - what do you have to do now
Very inspirational, mate! I am ‘only’ 36, but I need this after my 2nd child was born 6 months ago. I keep riding, but it’s all over the place 😂. Better get structured again and start strenght training again (and leave the beers ;)). 💪
Awesome job Cam. Love the information and your personal insight to how you achieved your goal. All the data does not lie. Well done.
Great work and thanks for sharing! I hope I can get my fitness up as well- I'm 36 and coming from years of not even touching a bike. Since January, I've been working hard to lose weight (dropped from 91 kg to 72 kg) and stay consistent with training (around 12 hours per week average, currently doing 16 hours). At about 4.2 w/kg now, aiming for 4.5 in October and 5.0 next year!
Congrats on the weight loss and you’ve got some very solid numbers there! Keep it up 👍
Great work Cam and thanks for sharing your insights and wisdom!
Cheers Matthew 👍
Great video!
Brilliantly done. Great info and entertaining. Peaks 2024 here I come
Thank you mate
Where do you get those awesome jerseys??
As always, great content Cam! Cheers from Singapore
Great stuff here Cam… especially the nutrition… 🙌🏽🍻
Cheers mate
Great story, Cam! Inspiring and well done! Cheers, Chrissi
Cheers Chrissi
great video, thanks for the great information
Great video, Cam, nice job! Chop Suey! 🤟
impressive. Well done
Great video thanks Cam. Watching this tells me I should have sort some expert training advice, for my soon upcoming charity ride from London to Paris. Oh well, at least a charity ride is not a race and yet, given Ill be riding almost 100 kms a day, I can only hope that what I am doing in my training, gets me through the week.
One change I have made of recent times after watching some of your content around nutrition, is change what I’m doing pre, during and after the ride for fuel. Really appreciate your videos around this topic.
As always Cam, you present great content and you’re matter of fact 👍.
See you out and about pushing pedals on the Sunny Coast Cam.
Cheers 🤙🚵♂️
Cheers David and pleased to hear re your nutrition. Makes such a big difference
I'm 54 and I'm really struggling with the diet and despite decent power output my power to weight is awful....life gets in the way at times got a lot of crap going on with an elderly mum nearing end of life, junky brother, alcoholic partner, and getting out on the bike is just a relief from this for a few hours....any notion of fine tuning my diet (too much "comfort eating" off the bike, I used to drink a lot too until 15 months ago but eating crap is less damaging for sure) and putting in proper structure seems a world away right now.... Z2 maybe all I can do to mitigate the damage with the occasional attack on a Strava segment on my usual rides.... (Or maybe buy a touring rig and just disappear one day and head from Scotland to Spain...)
Thanks for sharing Barry. You have a lot going on. Just use riding to get out and clear the head. As you are. I wouldn’t worry about much else cycling wise, you have enough going on already. Good luck with everything you’ve got happening there.
@@CamNicholls Thanks for that reply mate.
Nice choice in music for sure.
I'm 50 now and have been cycling for about 20yrs. But have only ever have had around 5 to 8hrs to train. Only really noticed a drop in performance for x amount of training at about 47/48 for me.
Fueling for performance is key I've also found
ie eating enough refined sugar is key.
IYKYK.
Look how much refined sugar the top GC riders guzzle. They follow what works vs social narratives.
Awesome work Cam, similar to how I train so it's good to see this backed up. How many gym/lifting sessions are currently putting in a week, I do find it hard to fit these in with a 9-5 job and the 10-12 hours a week on bike training too. 🤔
Cam, I’m turning 40 this year. Only been riding since 2012 (consider myself a good amateur). I have a toddler and run my own business with very little flexibility. I can literally only ride 3 times a week (early starts - 4:30am). 2 week rides (Tuesday&Thursday) which have 2 10min max efforts up hills and then a 10-25 sec sprint for a street sign and then a longer one on the weekend which can include some some intensity but generally zone 3-4 (all rides are in groups where we push/race each other)
Would be interesting to hear from you or some of the experts you know, what’s the best training to do on such minimal cycling.
250-300km/week
9hours/week
Sounds like an intense schedule there Sean. What’s your goal? Hard to provide any guidance without knowing that one.
@@CamNicholls oh I mean the same as many peoples goals, be as fast as possible and not shit...😂 But generally smashing 100-160km races.
I’m abt to tick 40 so this gives me hope haha!
Impressive!
Noticed that climb just outside of Noosa, the car racing one , just wondering what’s your fastest time up there ?
I miss what zone system you use, zone 2 e.g. is which range for you? Zone 2 in a 3 zone system is not the same as in 5 or 7 or what have you. Could you indicate which system you use? USAT, coggan, CTS, etc ? Thank you
So what is your seat height vs cranks lenght? I got mid Cranks to mid Seat 83 cm...i am really long time thinking about crank length. But dont want to buy :) and then just had it in garage. I am on 172.5 mm now..
Glad to know I’m not the only one that does intervals to system of a down
😂
Couple questions for you Cam what is your protein intake on those meals prior to and after your ride? And I hope I didn't miss this but how do you schedule the weight training sessions on days with training ride?
Eat more protein to weigh more and eat less protein to weigh less.
When I was 59kg at 6ft tall I was eating around 20g of protein a day, unlimited sugar and it was EFFORTLESS to stay that light.
The bin chicken seat looking good
😂
I'm sure you can hit some good numbers on all out sprints !
it's a lot about techniques, if you get it right, you should hit at least 1400 watts peak power !
Yes I reckon you're right, need to work on that technique!
So was you doing 3 out of 5 rides a week as efforts/ above zone2?
That Street Fighter song in the background 😂😂😂😂😂😂😂😂😂😂😂😂
a brilliant exposé of your rca training methods and your commitment to succeed - impressive. I'm not sure we saw what you were at the beginning of your training block. just interested - do you think you've moved your baseline fitness up - z2 endurance power is able to be sustained at higher w/kg? so if you went back to a normal training load (lets say less intensity) would your baseline be higher than prior to the program? and consequently you'd have a higher base to launch into a 16 week block in prep for a future event for example?
Hey Marcus, I did test all parameters prior to this training block. It was shown in the video, but I am conscious there's a lot of data shown rather quickly. It's also difficult to truly test the aerobic engine, outside of tracking HR against power and also general feel. But I am 99.9% sure this has improved greatly. If I was to do another 12 week block from current state I am sure I could squeeze a little more. Just not sure how much. Cheers
Wonder how your numbers would look with another block of training?
Yes I wondered that, but getting another clean 12 weeks is borderline impossible. Unfortunately
I start cycling at 30s, I always worried I can't never get fast because I am not 20s anymore . Looks like I can still hope
So with regards to the nutrition: do you think that you are eating “in total” more or less calories throughout the day?
More. Strangely.
@@CamNicholls so do you think that the “surrounding workouts with the calories” means that you remain a similar weight but eat more?
Regarding switching crank length and for reference how tall are you and/or how long is your leg/inseam?
I am 179cm. Don’t know my inseam. Neill has never measured it. Told me it’s not relevant for bike fit. 🤷♂️
@@CamNicholls Correct. Inseam isnt important because not everyone pedals at the same foot angle. Someone who pedals heels up will have a seat height higher than a heel dropper. Shoe size, flexibility, cadence preferences, cleat position etc will all play into seat height considerations.
41 is still young, theres heaps of hitters in my area over 41.
Yes I agree, hopefully you watched the start of the vid.
@@CamNicholls How long are your weekday morning rides? I too ride fasted and only ever fuel on the weekend.
@@JFomo 1hour on the trainer 2hrs on the road. Any intense session now I always do carbed up now.
Can't wait for "Fast at 51! Part Deux"
It’s aero disc bike that made the diff… 😜
haha
Using your May watts divided by your January 78.4 kg weight, looks like about half of your watts/kg improvement was from the weight loss and half from the training plan. So, you could have stayed on your old training plan and shown improvement simply by losing weight.
So.... Listening to SOAD will make me faster?? I'm in!!! XD
When you changed crank length did you adjust seat height also?
Yes, I had to play around with it a lot actually. But it goes up.
@@CamNicholls so you're bending more at the hip because you're higher up? Wouldn't that be harder on the body to maintain?
Glenvale comeback?
Haha that’s a descent Sunday trip for one hour of deep pain 😂 unfortunately we’re not moving back to Melbourne anytime soon either.
Legend
Choice music and SFX Cam!
I'm 63 and don't want to know not buying a power meter and it's fun to feel faster by just training when I feel good. No Strava PB's no KOM's only look for local legends these days and its all good. Growing old isn't fun if you can't accept your limitations getting lower
I did the same and progressed too, except no, because my vo2max is shit
41 is just a kid.66 and still riding hard on road.I will stop when I am roadkill
I agree, except for the roadkill part. Hopefully you watched the motivation part at the start where I discuss this. Cheers
How many titles and thumbnails have this video had in the last hour? :D Or am i going crazy?
When the click through rate is underperforming in the first hour I will always play around with it. You'd be surprised how much difference a new thumbnail and/or title can make! UA-cam even suggests trying something new if it's not attracting your typical viewership. I'll give up soon, don't worry. haha.
It's not about age at all. It's all about the music you chose SOAD.
Where is the new BMC? 🤔
This was all shot before then. But it's in the office safe and sound.
age is only couple %
Hi Cam 😁 Great video!! Old you say? Ha ha ha 🤣 i wish i was 40.
Now I know I've said this before but nobody's been chasing interval numbers from 30 minute 20 minute 10 minute 5 minute 1 minute efforts.
There's nobody on this planet that has been using structured training with intervals in road cycling more than I have.
When I was doing this 20 something years ago everyone especially the professionals and the coaches were telling me I will fail and my fitness will start to go backwards.
I kept telling them I've been doing this for many years. Look at my Strava. Show me where I've gone backwards. I've argued with every single content creator on UA-cam about this many years ago and every platform I can find that was for cycling coaching.
All the platforms called me a troll and told me I had no place in road cycling.
20 years pass and everyone is doing my training and have forgotten about our arguments and the fact they were calling me a troll.
The proof of my words is on my Strava as far back as you go. The only thing you'll see is structure training using intervals.
My title comes because of my knowledge not my ability. Like you said, age catches up but my my knowledge will always grow with my age.
I am the coach of coaches, there's nobody on this planet that understands structure training more than me and that's why I have been doing it for so long and not failed.
There is a method to this interval training where it's fail proof.
I gave this information to Jeff from North Cal cycling and he ended up making a training plan according to the information I gave him. He ended up blocking me when I mentioned anything.
The cycling world had a training plan where you needed to put a certain amount of mileage every single week to consider yourself a cyclist. I was the one who was telling people this was not necessary 25 years ago
Honestly I was waiting to see if there was going to be any honest people out here to give me the credit. I so deserve.
Everybody stayed quiet and made. Believe I did not exist and has forgotten the arguments about structured training and calling me a troll.
This gigantic chip on my back is on both shoulders.
It's not going nowhere until people give me my recognition.
When you find me professionals or anybody that has been road cycling and show me that they know about structure training and have been using it as long as me, then I will believe that I am not the first person to ever do this.
Show me one single person Strava that dates back as far as mine goes back showing structured training the way my Strava does.
This was created because of my laziness. The first way I created and used structure training with cycling was I would work out doing lunges, squats and deadlifts and then do 20 to 30 minutes on the rollers. Very super high cadence.
That was my workout.
Years later the direct drive trainers came out and that's when I started to use the interval training on the direct drive trainers.
Using1,5, 10, 20, 30 and growing my fitness and targeting my FTP directly. This is my invention and working out method that the cycling world 20 years later adapted and never gave me any credit.
Free platform has blocked me especially trainer road because they were the ones reading from the monitor and I was there telling them you guys are just looking this up. You don't know the information yourselves. You guys don't know anything.
They blocked me because they started to use the term intervals and interval training when they would call me a troll when I would use these terms interval and interval training.
You go back to Trina road if they still have their training plans up. The only thing they would try to help you do is how to build base miles. That was their whole training plan. How to go outside and build base mile training?.
Go look. You will not see no interval training whatsoever in their training plans I'm talking about like in their beginning times.
Like I said, there is no one on this planet that understands interval training like the person who invented it. The God Of Speed.
I recently showed everybody what the most aerodynamic position on a road bike can be by just switching your hand position.
I'm Greek we invent!! No Knuckle dragging Neanderthal invents 😂🤣😆🤌
You looking like i have been training you💪👏👏👏 μπράβο
I am aware mate, you should change your name to The Interval God 👌
@@CamNicholls ha ha ha 🤣. Let me ask you a question Do the views in your videos fluctuate up and down?
@@HarryTzianakisTheGodOfSpeed of course, no one has consistent views video to video. This was always going to be a slower one based on the length. So to be expected. Even though you’d always prefer more 👀
@@CamNicholls How can a video go from like close to 500 views down to like 100 something? Very strange. And they are stuck at the same numbers for days . What can be the issue? Like a glitch? It's demotivating and makes you want to not upload .
@@HarryTzianakisTheGodOfSpeed so one of your videos had 500 views and went down? To circa 100 views?
who else thinks or sees that the only difference between week one and week twelve is the colour of shorts put a like under this comment :)
training works, duh. nutrition is an ad... crank length is pure speculation
Not following on nutrition is an ad? Context is always helpful when you're dropping negativity.
@@CamNicholls I think he's suggesting you're getting fat brown envelopes from Big Museli