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Maintaining Cycling Fitness is Easy
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- Опубліковано 2 бер 2022
- Discussing the minimum amount of training required to maintain fitness when other priorities take over in life.
📈 My Cycling Coaching services: www.nero.club/...
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I found these points to be true for me when I was studying a major exam over a course of 6-12 months. During that time I did shorter rides on the trainer as a break from study, including intensity and some structured workouts. My overall volume was less, but my FTP (and feeling of fitness) was unchanged.
Golden vido and really brings the message home - no reason to let yourself completely detrain when the fitness maintenance is such a low-hanging fruit. Hang in there folks, let's not allow these hard-earned gainz go to waste!
Recently took two weeks off (bike repair), when I finally got back on, it felt like I was off for two months… 😒 the struggle was real… 😆
Anecdotal point: This year, due to a multitude of reasons, I had a sustained period of detraining (4 weeks) followed by another four weeks where I wasn't able to do more than 4-5 hours a week. During that month of low-volume training I was only doing low-intensity riding, and let me tell you that it was a pretty brutal shock to re-test my FTP after all that. The mental strain of seeing a bigger hill to climb (forgive the pun) to get back to even my old FTP, let alone trying to surpass it, cannot be discounted ignored. It just plain sucks to be doing sweet spot work near your old zone 2.
Great! Awesome advice. I work a physical job and its been pretty full on since before Christmas so I'm battling a build up of fatigue from work. I force myself to do one or two rides during the week but not sure if they count because often I can only manage 100 to 150W recovery rides for an hr after work cause I'm so buggered. I always do a good 2.5 to 3hrs in the weekend. Might need to up my intensity a bit though.
Same here
I literally did maintenance for like two years doing short zwift crits like 3-4 times a week. FTP basically stayed the same over that period.
i did that more or less by accident. I found it way easier to get out for an hour at a time to hit some workouts, than freezing my butt of for 3 hours straight . Also i ramp up my running k a bit. currently spring starts over here in germany , so my rides get a bit longer. Will be intresting to see how my numbers will end up during the summer.
More please cycling advice and tips! Always deliver great content!
Super insightful. Would love to know how, if at all, maintaining fitness works in a caloric deficit/weight loss regime. I find it hard to dig deep intensity wise when my glycogen stores are properly depleted.
PERFECT timing thank you!
Have to be gone for a week or so
Thank you
Could you make a Video about returning to Training after an Covid Infection?
Like how long should you pause etc depending on the symptoms to avoid myocarditis and other stuff.
I think it also would be interesting to know wether you test yourself periodically in order to prevent Training while going through an asymptomatic covid infection.
stop watching TV and you will be fine
Great video w a lot of useful content!
3 peaks next Sunday but I’ll def be mindful of maintaining all my gains over autumn and winter
Good luck 🤞
@@nerocoaching cheers mate!
All new knowledge for me. Thank you Jesse.
I usually train 4-5 hours in season just to keep healthy and enjoy sunshine. I've been wondering myself this question for ages at how much you need to do in order to keep your good summer fitness throughout the winter so you don't burn out and get tired of the bike. 2 1/2 hours a week is easy pz
Started my residency and i am currently doing 12-hour workdays. I found one morning HIT and one-weekend ride per week kept me in relatively good shape compared to how I performed in university. However, I come from a triathlon background. So i also do the equivalent in swimming and running.
BUT TRAINERROAD TOLD ME I NEED 18 WEEKS OFF TO GET FITTER
Good info. Thx
Love this video and perfectly timely as I'm about to head back to Sydney for a couple of weeks. Speaking of which, is there a bike fitter you recommend for riders who have had issues with fits? Thanks in advance.
What happens if you travel and don’t have access to a bike?
Whats problematic is when you get regularly sick. I am going to see a do tir about that but I have respiratory issues that appears to regularly come back and toland to last 5-6 weeks. When I'm not exercising no one notice I'm sick but as soon as I put some gas I'm coughing. Trying to come back after such super long breaks is super hard. Its been the 4th time in 3 years and I really have to solve this.
I have this issue somewhat. My problem is the kids bringing back every lurgy from childcare, and I get nearly all of them. My son has been sick for about 3 weeks now, so whilst I had an excellent December > Mid Feb (nearly 12 weeks solid on the bike 10+ hours), I've now been hit with something that won't go away. Did 4 hours last week, and had 3 consecutive rest days in there to try to shake the worst of it, now back to square one and will take probably the better part of this week off.
Last year I got sick like this probably about 8 times, so couldn't put together a proper block of training to save myself.
My bike is wrecked and I don't get it back for 2 weeks. I'm in the middle of race prep. What do I do? Weightlifting and running?
Does this apply for Base season when doing high volume, low intensity? To sprinkle in a few maintenance intervals
Yes, but intensity less often, once per week is plenty for most people if their doing higher volume
Would this be the same as a recovery week jesse?
Hey Jesse - if bikes in the shop, would running / x-training of some sort work OK?
interesting. thanks. would love to hear your thoughts on tapering (for something like a fondo). also, any tips on how to do two events a few weeks apart - like peaks and snowy classic . cheers
Good question, I’d be interested is JC’s thoughts on that too
Hi Jesse, great video - very practical stuff. What are your thoughts on running as a maintenance activity? My longest breaks are often holidays where getting on the bike is impractical. How beneficial will 2-3 runs with similar intensity o cycling maintenance?
I run when i go away without a bike. I find it's an adequate maintenance activity for a week or so. Anything longer than that and i struggle a bit when i get back on the peddles. I guess it depends on what you're doing on your bike...crits/ road races etc as to how much it matters if you do happen to lose a bit of condition. I'm sure Jesse can weigh in with a more technical response to this, though! Cheers
Thanks Jesse.
Clear concise and solid advice! Thanks Jesse
Hi Jessy, I travel periods of weeks or months for work. What would be the best way to maintain fitness from a hotel room? Running, weightlifting in a hotel gym or one of those big saddle gym bikes for old people?
Running stairs at hotels. Mix it up with sprints, intervals, skip steps, two legged jumps, etc.
Yeh for people that don’t run regularly, stairs are better to get the aerobic stimulus with less physical impact
Hi Jesse, I’ll be off the bike for two and a half weeks due to a big move, what should I do? How much fitness will I lose?
Asked a similar question during the Q&A. 42:36 on this video ua-cam.com/video/BDyTIMDGZY4/v-deo.html
a forced break could be also caused by covid infection, which i am exepriencing right now. Curious how it wil affect my performance
Appears to have affected your spelling.
The moment you realized that your training was a maintenance all along😳😆
I trust you more… seeing a rim brake bike behind you;)
Very helpful video
questioin i been riding 10 hours a week for 18 months in a row (no break at all).....i have to sell my home that will take about 6 to7 days off and im back ion the bike again.....will i lose that fitness i gained in 18 months
1 week off is fine, might even be good for you. You won't feel good when you start riding again but will be back to normal after a few rides. More than 7 days off is where you'd want to be doing some maintenance work.
@@nerocoaching great! also im 57 kilos and want to make power....i do a lot fo zone 2 training anf spin at 100 rpm plus most of my rides...
Great video!
You are the Australian Dylan Johnson
Just more handsome is all 😆
Nice video, but calling 9x 30 secs not that hard sounds weird to me. Short intervals hurt like hell
Maybe not the best choice of words, certainly a solid session. But overall a 60 to 90 minute ride with 9x30s efforts is manageable, especially in such a reduced volume week.
Great video
How can we reach you for business?
I'm contactable via instagram msg
I’ve been injured with chronic muscle fatigue since my 2nd vaccine. That’s 14 months now. Keeping my cycling fitness 🤷♂️ nope
Sorry to hear this .
Or crashed
👍