“Producing byproducts?” Care to name them? What a word salad of BS you got yourself into @23 minutes. I don’t mind you posting your Zwift races where you always finish mid-pack, or your Cat 5 road races where you get always get dropped, but claiming to have expertise to give people training advice is irresponsible.
Me: Go ride you bike, be considerate about doing too much, mix up aerobic and anaerobic and remember that cortisol is a stress hormone that impacts testosterone and your circadian rhythm which will limit your insulin responce. You: YOu aRe beINg IRResPonSiBLe
I am in no ways a pro either...but his last 2 videos have been very insightful and impactful for me. I´m starting to approach the bike differently because of it. More training instead of racing and with a different mindset. It´s totally okay if you have different views or opinions on the subject of training. It might be so you know more about it than Watt Life but if that´s the case...add to the subject, share your knowledge. Like he said in the video...but just trashing his work in the video or even worse, his racing results is below par. Can´t wait for your videos that will turn me and my mediocre racing into medal winning TDF performances.
I started cycling december 2022 at 25 years old after 10 years of not doing any exercise at all. UA-cam got me into zwift wich ignited a passion for cycling i thought never possible. I'm improving pretty much every month by doing 2 zwift races per week all year, I usually sprinkle in my zone 2 the day after a race. I've ridden 4-8 hours per week this year. I know i could probably improve faster doing some interval sessions, but man I'm just too addicted to zwit racing wich is also what gives me my motivation so I think I'll keep doing this until I feel it necessary to make changes. :D
Curious what your FTP development was like during those two years if you don't mind sharing? I started this year with structured training, and I don't do a lot of racing. Might change that in the future.
@ yes of course. Well I started out with an ftp test for a spin class in early December with an ftp of 150, I then got a smart trainer and in early January did a ramp test on Zwift getting 180, I then didn’t do another test till may wich came out at 215, since then I haven’t don’t a lot of tests, I’ve just been looking at what Zwift has estimated for me and then also looking at my hr at zone 2 Back then I used to do 130 watts at 135-140 hr depending on the day/temperature. By the end of 2023 I was doing 150 watts at that hr with an estimated ftp of 222. This year I started out in February at 210(went down because of illness(I was ill quite a lot in 2023 actually)) In August this year I was at an estimated 240 watt ftp doing 160 watts zone 2 at that hr. And now I’m doing 180 watts zone 2 at an estimated ftp of 255 Worth mentioning is that I was 74 kg when I started and I’m now just under 68 wich means I went from 2 w/kg to 3.75 Sorry if this is hard to read, I’m doing it in bed on my phone not really able to read it through 😅
Stravros I was 100% the same last year, just so much Zwift racing all because it kept me really motivated and I loved it. Definitely helped me push harder and develop, really really enjoyed it. I often stop zwifting in the summer and my fitness can suffer a bit because of it. Glad you’re enjoying it
Nice explanation of the different energy systems and volume, intensity and frequency. Perhaps one thing to highlight to people starting their cycling journey is that, counter-intuitively, the best way to increase your high intensity performance is to do more low intensity, aerobic zone 2 work. Looking back at my training sessions when I was training 12 hours a week with a coach (who also worked with world tour riders) I was doing ten hours at zone 2 and two hours of anaerobic work (intervals, over/unders, low-cadence hill climbs etc). And don't forget rest days, they're super important for protein synthesis, you should always have two complete rest days every week (no zwifting!) That's all very well, you may say, if you have 12 hours a week to do all that low intensity work, but that won't work for me if I have only half that time to train. Well, no, the 80:20 guideline still applies to the time crunched cyclists too. Stephen Seiler explained why in more detail in an excellent interview he did on the Roadman podcast a few months ago and that's well worth a listen if you're interested in the subject.
Yup brilliant, once you understand Zone 2 and aerobic training you realise that zone 2 effectively develops your mitochondrial network soooooo you can put out more energy/watts while still being zone 2 👌🏻 You won’t get the same adaption working anaerobically.
@@thewattlife Yes, exactly that but since this video is aimed at cyclists who are early on their journey I think it's better to avoid throwing out lots of buzzwords or introducing too many concepts at once without explaining how they interrelate. I think it's probably better to point out some general principles first, like the 80:20 rule and then if they want more context, point those cyclists to the tonne of material here on youtube from world class sports scientists who can reduce a very complex subject accurately in a way that can easily be digested by someone just starting out.
Yeah my recent comment on the CTS training plan I did last winter touches on this. That book also says that doing more than 2-3 hours of threshold sessions a week will result in over fatigue which means those sessions become poor quality and a real struggle to complete. So a good reason for Z2 is to be able to do more than 2-3 hours on the bike a week without destroying yourself. Even if it is a bit more boring! 😂
@@jimdennison Indeed, this is also a fundamental point. And of course, it is affected by age. The older you are, the fewer threshold sessions you should be doing every week. Once you reach the masters age group, you should be very careful about your recovery time.
Thanks for taking the time to share your experiences and advice. Super helpful. Been following you for a while - awesome to see your gains in that last ZRL race. 🎉
Good intro to this subject. I’d ridden for a few years on Zwift and even with a PM outdoors with little interest in structured training until I stumbled across a book called ‘Time Crunched Cyclist’ in a used book shop and got quite into it. It was an older book written by US Olympic and Lance Armstrong coach who founded CTS (who Dylan that you mention in the vid is part of). I did their 12 week plan last winter and I’ll probably do it again from Feb ready for the sportives season. It’s based on doing 2-3 hour long threshold interval sessions a week typically 8-10 mins long with 4-5 rest in between. What’s interesting is that of the 7-8 hours per week in the plan, these sessions only account for 2-3 hours. The other sessions Z2 only. And the parts at threshold only 1-2 hours; the guidance being that those 20-25% at threshold each week is as much as you should do to avoid overtraining and make the threshold sessions strong/quality sessions
Really helpful video and timely. Just started on Zwift and got quickly addicted but have struggled to digest food out of nowhere. This makes that make sense.
Great Video Max. The weekly structure totally relates to my schedule & time I have available. One think I have learnt when considering our similar FPT’s - I need to loose some weight! 😂 I’m just on/around 3w/kg. Thanks Again - great content 👍
Great video as always. My experience of doing Zwift/Rouvy races during winter is that they leave you tired and then volume suffers. I find the Z2 volume work over winter build the best base. You just have to accept you're then not as fast on group rides in winter, but will be so much faster next year. That's just my own experience that works for me.
Yup this is what happens to your CNS with extended stress which leads to fatigue. Doing too much high intensity in the off season can set you back so it’s about finding out how you respond to certain stimuli. But… I do just absolutely love a good esports race
rReally been enjoying your content Max, g’day from Australia. I am a similar age (41) and took up cycling last year. Spent the past 5 years running long distance but injuries have led me to cycling. I am certainly time crunched; work full time, have a 16 month old with another on the way so realistically I can fit 6-8 hours per week. Really trying to work out how to get the best bang for my buck. Currently a back of the pack B grader and am just in my first season of ZRL. Loving zwift’s ability to keep me fit. Just in the process of planning out the next month of training so this info really helps. Big sub. Adam
Found time to sit and watch this over breakfast, it was my Xmas party yesterday. Great video as always! I can see genuine improvement in both our numbers tbh. Yours were decent on the climb, I was doing no more than you. Next week you’ll do well I think, shorter climbs, no 1000w sprints chucked in. Tom
“Producing byproducts?” Care to name them? What a word salad of BS you got yourself into @23 minutes. I don’t mind you posting your Zwift races where you always finish mid-pack, or your Cat 5 road races where you get always get dropped, but claiming to have expertise to give people training advice is irresponsible.
Oh interesting- so you can only relate knowledge to performance?
Please do, in no uncertain terms let me know what’s irresponsible!?!?
Me: Go ride you bike, be considerate about doing too much, mix up aerobic and anaerobic and remember that cortisol is a stress hormone that impacts testosterone and your circadian rhythm which will limit your insulin responce.
You: YOu aRe beINg IRResPonSiBLe
@@thewattlife😂 MB has gone in here.
If his content isn’t for you, just scroll past dude. No need to hammer a guy that’s just giving his experience and opinion on something.
I am in no ways a pro either...but his last 2 videos have been very insightful and impactful for me. I´m starting to approach the bike differently because of it. More training instead of racing and with a different mindset. It´s totally okay if you have different views or opinions on the subject of training. It might be so you know more about it than Watt Life but if that´s the case...add to the subject, share your knowledge. Like he said in the video...but just trashing his work in the video or even worse, his racing results is below par. Can´t wait for your videos that will turn me and my mediocre racing into medal winning TDF performances.
I started cycling december 2022 at 25 years old after 10 years of not doing any exercise at all. UA-cam got me into zwift wich ignited a passion for cycling i thought never possible.
I'm improving pretty much every month by doing 2 zwift races per week all year, I usually sprinkle in my zone 2 the day after a race.
I've ridden 4-8 hours per week this year. I know i could probably improve faster doing some interval sessions, but man I'm just too addicted to zwit racing wich is also what gives me my motivation so I think I'll keep doing this until I feel it necessary to make changes. :D
Curious what your FTP development was like during those two years if you don't mind sharing? I started this year with structured training, and I don't do a lot of racing. Might change that in the future.
@ yes of course.
Well I started out with an ftp test for a spin class in early December with an ftp of 150, I then got a smart trainer and in early January did a ramp test on Zwift getting 180, I then didn’t do another test till may wich came out at 215, since then I haven’t don’t a lot of tests, I’ve just been looking at what Zwift has estimated for me and then also looking at my hr at zone 2
Back then I used to do 130 watts at 135-140 hr depending on the day/temperature. By the end of 2023 I was doing 150 watts at that hr with an estimated ftp of 222.
This year I started out in February at 210(went down because of illness(I was ill quite a lot in 2023 actually))
In August this year I was at an estimated 240 watt ftp doing 160 watts zone 2 at that hr. And now I’m doing 180 watts zone 2 at an estimated ftp of 255
Worth mentioning is that I was 74 kg when I started and I’m now just under 68 wich means I went from 2 w/kg to 3.75
Sorry if this is hard to read, I’m doing it in bed on my phone not really able to read it through 😅
Stravros I was 100% the same last year, just so much Zwift racing all because it kept me really motivated and I loved it. Definitely helped me push harder and develop, really really enjoyed it.
I often stop zwifting in the summer and my fitness can suffer a bit because of it. Glad you’re enjoying it
Nice explanation of the different energy systems and volume, intensity and frequency. Perhaps one thing to highlight to people starting their cycling journey is that, counter-intuitively, the best way to increase your high intensity performance is to do more low intensity, aerobic zone 2 work. Looking back at my training sessions when I was training 12 hours a week with a coach (who also worked with world tour riders) I was doing ten hours at zone 2 and two hours of anaerobic work (intervals, over/unders, low-cadence hill climbs etc). And don't forget rest days, they're super important for protein synthesis, you should always have two complete rest days every week (no zwifting!)
That's all very well, you may say, if you have 12 hours a week to do all that low intensity work, but that won't work for me if I have only half that time to train. Well, no, the 80:20 guideline still applies to the time crunched cyclists too. Stephen Seiler explained why in more detail in an excellent interview he did on the Roadman podcast a few months ago and that's well worth a listen if you're interested in the subject.
Yup brilliant, once you understand Zone 2 and aerobic training you realise that zone 2 effectively develops your mitochondrial network soooooo you can put out more energy/watts while still being zone 2 👌🏻
You won’t get the same adaption working anaerobically.
@@thewattlife Yes, exactly that but since this video is aimed at cyclists who are early on their journey I think it's better to avoid throwing out lots of buzzwords or introducing too many concepts at once without explaining how they interrelate. I think it's probably better to point out some general principles first, like the 80:20 rule and then if they want more context, point those cyclists to the tonne of material here on youtube from world class sports scientists who can reduce a very complex subject accurately in a way that can easily be digested by someone just starting out.
Yeah my recent comment on the CTS training plan I did last winter touches on this. That book also says that doing more than 2-3 hours of threshold sessions a week will result in over fatigue which means those sessions become poor quality and a real struggle to complete. So a good reason for Z2 is to be able to do more than 2-3 hours on the bike a week without destroying yourself. Even if it is a bit more boring! 😂
@@jimdennison Indeed, this is also a fundamental point. And of course, it is affected by age. The older you are, the fewer threshold sessions you should be doing every week. Once you reach the masters age group, you should be very careful about your recovery time.
@ yeah I’m 54yo … I’m
Aging faster than I can increase my fitness through training now! 😂
Thanks for taking the time to share your experiences and advice. Super helpful. Been following you for a while - awesome to see your gains in that last ZRL race. 🎉
always well presented content and views, kudos
Thank you man 🙏🏻
Just what I was looking for training for Zwift explained on a level I can understand !! Be giving it a go in 2025 …cheers 👌👍
Good intro to this subject. I’d ridden for a few years on Zwift and even with a PM outdoors with little interest in structured training until I stumbled across a book called ‘Time Crunched Cyclist’ in a used book shop and got quite into it. It was an older book written by US Olympic and Lance Armstrong coach who founded CTS (who Dylan that you mention in the vid is part of).
I did their 12 week plan last winter and I’ll probably do it again from Feb ready for the sportives season. It’s based on doing 2-3 hour long threshold interval sessions a week typically 8-10 mins long with 4-5 rest in between. What’s interesting is that of the 7-8 hours per week in the plan, these sessions only account for 2-3 hours. The other sessions Z2 only. And the parts at threshold only 1-2 hours; the guidance being that those 20-25% at threshold each week is as much as you should do to avoid overtraining and make the threshold sessions strong/quality sessions
Really helpful video and timely. Just started on Zwift and got quickly addicted but have struggled to digest food out of nowhere. This makes that make sense.
Another belting video Max❤😊
Appreciate it. Thank you
Great Video Max. The weekly structure totally relates to my schedule & time I have available.
One think I have learnt when considering our similar FPT’s - I need to loose some weight! 😂
I’m just on/around 3w/kg.
Thanks Again - great content 👍
I do ZRL at 19:30, after this race specifically I really struggled to sleep. I always make sure to take the following day off.
Great video as always. My experience of doing Zwift/Rouvy races during winter is that they leave you tired and then volume suffers. I find the Z2 volume work over winter build the best base. You just have to accept you're then not as fast on group rides in winter, but will be so much faster next year. That's just my own experience that works for me.
Yup this is what happens to your CNS with extended stress which leads to fatigue.
Doing too much high intensity in the off season can set you back so it’s about finding out how you respond to certain stimuli.
But… I do just absolutely love a good esports race
Well explained. Thank you for the information. 😊🚴🏼♀️👌🏼
rReally been enjoying your content Max, g’day from Australia. I am a similar age (41) and took up cycling last year. Spent the past 5 years running long distance but injuries have led me to cycling. I am certainly time crunched; work full time, have a 16 month old with another on the way so realistically I can fit 6-8 hours per week. Really trying to work out how to get the best bang for my buck. Currently a back of the pack B grader and am just in my first season of ZRL. Loving zwift’s ability to keep me fit. Just in the process of planning out the next month of training so this info really helps. Big sub. Adam
Great result 👏
I am so terrible at those long efforts, respect to you for maintaining that all the up that long drag 😊
Found time to sit and watch this over breakfast, it was my Xmas party yesterday. Great video as always! I can see genuine improvement in both our numbers tbh. Yours were decent on the climb, I was doing no more than you. Next week you’ll do well I think, shorter climbs, no 1000w sprints chucked in. Tom
Really looking forward to next week- I’m 0-3 this year with you crushing podiums most weeks.
just started on Zwift for winter training Thank you for the information.
I recently used Zwift to train for an outdoor race... Not ideal but would do it again...
Great info👍
"Gym" sessions are important. At least 1 per week.
Kay Gee is pronounced “kilogram”