My 14 mile commute, even when I was in my 60s, meant I could try whatever I wanted, but I can testify that retirement resulted in a massive drop-off of power when the daily routine was dropped in favour of longer rides
Sprint Intervalls, Like 300m Sprint 1.5km Rest and repeat. It is about 10s Sprint and a longer Rest. At 30:30 Intervalls i never will hold the high intensity after the First sprint. With variants of that i could improve from 1100w to 1460w. Before i startet cycling i did a Lot of weight lifting but a strong squat 140kg didn't make big Numbers on the crank maybe because of lag in neuro Adaption
Sometimes I do intervals when riding on a group ride... especially if it's a group that's a little slower than my typical group pace. I'll just fade off the back of the train for a bit... then sprint to catch up / close the gap. And repeat as often I like. You can adjust the difficulty by fading father off the back of the group. This can keep a boring / slow group ride more interesting and more effective for training than just sitting in at whatever pace the group is moving at for miles and miles and hours and hours.
@@Shadowboost Nope. You clearly didn't pay attention. I literally wrote "especially if it's a group that's a little slower than my typical group pace". I don't know about you--maybe you don't really bikes much--but were I live there are a LOT of group rides... and some are for distance (100 to 200+ miles)... some are for speed (20 to 30 miles)... some are more social... etc. And as I literally wrote clearly in my comment, if I happen to be on a slower ride I will sometimes use that opportunity to do intervals off the back. Pay attention, dipshit. You might learn something.
Squats. 10 to 20 rep sets as hard as you can. If you’ve never done them, start with lighter weight, then over time, progress the reps then the weight. Again, if you haven’t done them before, start easy because you will be sore.
People who don’t have lifting experience should really look up videos on proper form first and take time getting used to moving properly with just the bar. Get a spotter if you’re going heavy. It’s easy to blow yourself up in a bad way with squats or other high weight exercises. I still have a residual shoulder injury from a bad catch on a hang clean in high school. And no need to lift to point of failure every set. You can start lighter and add weight each set up to a safe amount where you can still maintain control. Slow and controlled on the way down, explode on the way up. Other good lifts: Front squat Deadlift Russian deadlift Dumbbell split squat Power clean
Just wondering, what does it mean by max sprint? is it all out breaking the bike type and within that 30s your wattage goes from 1100W to 500W type. Or is it like the maintaining constant 600-700W over consistently for 30s type?
Incredibly useful video for me, this is my weakest point in the whole cycling. I can easily ride 250km a day with quite okay AVG speed with a lot of elev gain (living in Switzerland), but usually my max power (based on Strava) is around 100W, which is really a low number.
Since I got into racing in 1986 as a teenager, I’ve continued to do intervals on a turbo. 1 minute max effort, 1 minute off - repeat 10-15 times! Then wipe the floor! The legs are literally shaking and jelly after this session if done right! The other one I do is 1 minute max effort followed by 5 minutes low cadence (60-70rpn) high resistance climbing interval as the “rest” (climbing in z2/3) - repeat 8 times. I’ve been trying to increase my power as I LOVE climbing and spiriting on road rides and want to improve my PRs. I also like being the middle aged guy on the 15+ year old Ti bike who leaves the younger guys for dust on the climbs 🤣 Having said all that, what I’ve found is time on the turbo is worth 2x the time on the road and trail miles on the MTB in deep muddy winter are worth 3x on the road! I notice a SIGNIFICANT difference when using creatine for both pre and post session. Post session recovery is SO MUCH faster with a tiny scoop post ride taken with carbs and proteins. Hope this helps.
Blood flow restriction (BFR) goblet squats with dumbells or kettlebells twice a week. 5 sets, take the last one to failure. Took me from 950 to 1300 watts in about 9 months. If you use occlusion / bloodflow restriction bands, you don't need to use such high weights versus doing it normally, so it's easier on your joints. Doing a Farmers Walk can help build up your core and generally strengthen your entire body in one exercise. Tough but quick to do, you get good bang for your buck. Use kettlebells or dumbells. It could even work using jerry cans filled with water as long as the grips and rounded enough.
Amateurs can definitely bonk due to calorie deficit. just find a 3000ft elevation climb at 8% after 50-70 miles of riding and you'll see it happen quite reliably.
For an average ride, sure. But if you're doing a particularly long ride or trying to do high intensity to improve your fitness and output then you need to make sure your body has the energy to push itself harder than it's accustomed to.
As a 61 kg cyclist, it's a constant battle to consume enough carbs for rides over 2+ hours... Someone who is 91+ kg can probably afford to not eat anything while I would shrivel up and die lol.
It's really really important to not do too much anaerobic work. Your body will start preferring to burn carbs instead of fat and your overall lactate levels will increase.
Depends on what your goals are of course. I'm training for short 1-3 minute UK hill climbs and do shit loads of anaerobic work. If I was training for a century I'd do very little.
Don't buy a plastic bike and spend that money in a good alloy e road bike and you're set 😅 Nowadays 3k can buy you an alloy bike with full 105 and just 13kg at medium size eroad
What have you done to improve your max power and why? 🚴♂💥 Let us know in the comments! 💬
My 14 mile commute, even when I was in my 60s, meant I could try whatever I wanted, but I can testify that retirement resulted in a massive drop-off of power when the daily routine was dropped in favour of longer rides
Heavy squats.. so over 150 kg 💪
Sprint Intervalls, Like 300m Sprint 1.5km Rest and repeat. It is about 10s Sprint and a longer Rest. At 30:30 Intervalls i never will hold the high intensity after the First sprint. With variants of that i could improve from 1100w to 1460w. Before i startet cycling i did a Lot of weight lifting but a strong squat 140kg didn't make big Numbers on the crank maybe because of lag in neuro Adaption
I laminated it, innit.
Interval and HIIT training. Hills.
You don't snuggle with Max Power; you strap yourself in and FEEL THE Gs!
Sometimes I do intervals when riding on a group ride... especially if it's a group that's a little slower than my typical group pace. I'll just fade off the back of the train for a bit... then sprint to catch up / close the gap. And repeat as often I like. You can adjust the difficulty by fading father off the back of the group. This can keep a boring / slow group ride more interesting and more effective for training than just sitting in at whatever pace the group is moving at for miles and miles and hours and hours.
Just find a fast group. You won't be "fading" more than once
@@Shadowboost Clearly you can't comprehend the English language very well. :)
@@Big_Island_Boi I can comprehend just fine. Instead of riding in a boring slow group ride, find a fast one. No need to ride in slower groups
@@Shadowboost Nope. You clearly didn't pay attention. I literally wrote "especially if it's a group that's a little slower than my typical group pace". I don't know about you--maybe you don't really bikes much--but were I live there are a LOT of group rides... and some are for distance (100 to 200+ miles)... some are for speed (20 to 30 miles)... some are more social... etc. And as I literally wrote clearly in my comment, if I happen to be on a slower ride I will sometimes use that opportunity to do intervals off the back. Pay attention, dipshit. You might learn something.
who is the best sprinter on GCN at the moment?
Squats. 10 to 20 rep sets as hard as you can. If you’ve never done them, start with lighter weight, then over time, progress the reps then the weight. Again, if you haven’t done them before, start easy because you will be sore.
People who don’t have lifting experience should really look up videos on proper form first and take time getting used to moving properly with just the bar. Get a spotter if you’re going heavy. It’s easy to blow yourself up in a bad way with squats or other high weight exercises. I still have a residual shoulder injury from a bad catch on a hang clean in high school. And no need to lift to point of failure every set. You can start lighter and add weight each set up to a safe amount where you can still maintain control. Slow and controlled on the way down, explode on the way up.
Other good lifts:
Front squat
Deadlift
Russian deadlift
Dumbbell split squat
Power clean
Absolutely not, all you have to do is ride your bike standing.
There goes my back
How do you ride your bike standing?@@Gatitasecsii
there is no way to improve Homer Simpson
How to improve Homer Simpson?
Just wondering, what does it mean by max sprint?
is it all out breaking the bike type and within that 30s your wattage goes from 1100W to 500W type.
Or is it like the maintaining constant 600-700W over consistently for 30s type?
are we talking about that time when homer simpson changed his name to max power? 😀
Thompson Eric Jackson Melissa Taylor Richard
Incredibly useful video for me, this is my weakest point in the whole cycling. I can easily ride 250km a day with quite okay AVG speed with a lot of elev gain (living in Switzerland), but usually my max power (based on Strava) is around 100W, which is really a low number.
Since I got into racing in 1986 as a teenager, I’ve continued to do intervals on a turbo. 1 minute max effort, 1 minute off - repeat 10-15 times! Then wipe the floor! The legs are literally shaking and jelly after this session if done right!
The other one I do is 1 minute max effort followed by 5 minutes low cadence (60-70rpn) high resistance climbing interval as the “rest” (climbing in z2/3) - repeat 8 times.
I’ve been trying to increase my power as I LOVE climbing and spiriting on road rides and want to improve my PRs. I also like being the middle aged guy on the 15+ year old Ti bike who leaves the younger guys for dust on the climbs 🤣
Having said all that, what I’ve found is time on the turbo is worth 2x the time on the road and trail miles on the MTB in deep muddy winter are worth 3x on the road!
I notice a SIGNIFICANT difference when using creatine for both pre and post session. Post session recovery is SO MUCH faster with a tiny scoop post ride taken with carbs and proteins.
Hope this helps.
Can someone tell me if I have to pay 2.99 or 12.99 to watch the members only videos on here?
I didn't know about the out of the saddle ≈ 200% ftp
0:23 : he is on bike size L as a pro, 0:26 he is on a bike size XXL as a non pro !
Two size of difference to get more comfort !
Nice Conner, love the practical approach!
Belince and speed awesome sir
Excellent
Blood flow restriction (BFR) goblet squats with dumbells or kettlebells twice a week.
5 sets, take the last one to failure.
Took me from 950 to 1300 watts in about 9 months.
If you use occlusion / bloodflow restriction bands, you don't need to use such high weights versus doing it normally, so it's easier on your joints.
Doing a Farmers Walk can help build up your core and generally strengthen your entire body in one exercise.
Tough but quick to do, you get good bang for your buck.
Use kettlebells or dumbells. It could even work using jerry cans filled with water as long as the grips and rounded enough.
try citrulline for better blood flow :)
Interesting training, thanks for sharing it with us!
Weight training was by far the quickest and easiest way.
Do lots of HIIT on the turbo in the garage, rather than out on the road. Maybe I should try it?
I like doing my VO2 max on the trainer. I don't have to worry about a ride now after.
what size canyon is that?
Leprachaun size
0:51 isn't it bad to sit on your carbon top tube like that?
Yep, better to not do this.
Why would it be? Id be worried if lightly leaning on the top tube collapsed it.
Carb load is nonsense for all the amateurs visiting this channel. It’s a very stubborn myth under amateur cyclists.
Amateurs can definitely bonk due to calorie deficit. just find a 3000ft elevation climb at 8% after 50-70 miles of riding and you'll see it happen quite reliably.
For an average ride, sure. But if you're doing a particularly long ride or trying to do high intensity to improve your fitness and output then you need to make sure your body has the energy to push itself harder than it's accustomed to.
As a 61 kg cyclist, it's a constant battle to consume enough carbs for rides over 2+ hours... Someone who is 91+ kg can probably afford to not eat anything while I would shrivel up and die lol.
fit an unrestricted ebike motor.
Never, darling.
2nd
Thank you so much for that great information..... Awesome
Thanks for watching us and the support
First also love the content
Great job! and thank you
great video thanks! off to training now
Good luck in the road!
It's really really important to not do too much anaerobic work. Your body will start preferring to burn carbs instead of fat and your overall lactate levels will increase.
Depends on what your goals are of course. I'm training for short 1-3 minute UK hill climbs and do shit loads of anaerobic work. If I was training for a century I'd do very little.
i have 1300 watts max power, im 14 and i started training this year )
No u don’t
1300 ? i'm 12 and i have 1400, you suck !
Hi gcn
Hello 👋
Eating little and often seems like a perfect strategy to get fat and ruin your stomach. Thanks Connor. 😊
Don't buy a plastic bike and spend that money in a good alloy e road bike and you're set 😅
Nowadays 3k can buy you an alloy bike with full 105 and just 13kg at medium size eroad