What I learned from my HARDEST bike training block ever
Вставка
- Опубліковано 6 сер 2024
- I did 6 VO2max intervals bike workouts a week for 3 weeks straight. This is the hardest bike training I have ever done, pushing my limits and testing my endurance like never before.
Sign up here if you want the guide gravelracingwithmadsbang.com/...
Before starting this intense training block, I wasn't sure how it would work out. Would my body handle the stress? Would I see significant improvements? Despite my uncertainties, I was pleasantly surprised by the gains I made in just 3 weeks. My power, stamina, and overall cycling performance saw noticeable improvements, giving me a new level of confidence.
As a dedicated gravel racer, I know that gravel races are mostly about endurance and strength. However, high-intensity efforts have always been my weakness. In gravel racing, maintaining the right position within a group can be crucial for success. There have been times when I've lost the group because I couldn't push hard enough for a short burst. This limitation has been a significant challenge in my gravel racing career.
This VO2 max bike training block has been a game-changer. The rigorous sessions have not only improved my ability to handle high-intensity efforts but have also enhanced my overall cycling efficiency. I feel more powerful and resilient, ready to tackle any challenge that comes my way on the gravel.
I am excited to put my newfound bike fitness to the test in my next gravel race. I can't wait to see how these hard-earned gains translate into real-world performance. Stay tuned as I share my journey, tips, and experiences from this intense training period.
00:00 - intro
00:35 - I did 6 vo2max bike workouts a week
01:09 - How my I improved
01:58 - Better overall bike fitness
03:58 - A guide to vo2max training
04:26 - Questions
08:32 - Biggest lesson learned
Benefits to vo2max training can include:
- Better FTP
This training block helped me to improve my FTP
- Better endurance
Not only did I improve my FTP, but I have also seen an improvement in Zone 2 og Zone 3.
In this video you'll learn how to increase vo2max in a short amount of time.
#gravelracing #biketraining #bikeracing - Спорт
Get your copy of my guide by signing up to my newsletter gravelracingwithmadsbang.com/thehighintensitytrainingexperiment
Hope it pays off in your next race! Keep believing and stay positive.👍🏻
Me too!🤘 Next race is coming up next week. Doing the gravel Onefifty. Can't wait.
Exactly my thoughts. Polarized training is best when you train 30h per week, but not as a hobbyist.
My week has 3 HIIT sessions and 1 long ride. After 2-3 weeks I have a recovery week.
My HIIT sessions are vo2max and over/unders.
I see good improvements, not only on LT2, but also on LT1! (I didnt expect LT1 to improve.)
Exactly my point with trying this thing. How many high intensity workouts did you do a week? Saw the same on my lt1. Didn't think it would, but very happy about it 😀
@@gravelracingwithmadsbang example week:
1: HIIT 6 x 4min
2: Rest
3: 2 x 20min Over/Unders (+ Endurance or Tempo if time avaible)
4: 1.5h - 2h Endurance
5: Rest
6: HIIT 6 x 4min
7: Rest
I started this year with a "serious" trainings plan and increased my FTP from 240watt to 290watt. I think that's pretty good considering my time invested.
@@windar2390 Cool. So this is what you would do most weeks? Great work increasing your FTP by 50 watts!!
@@gravelracingwithmadsbang 50 watt newbie gains.
Yup, thats what I do most weeks. I'm not strict tho. Sometimes I try new variations, squeeze in a workout or make an extra day recovery.
My goal is to get as fit as possible in the shortest time "invested". ;-)
Good for you. How has this transferred to the racing?
mads bang!!
.🥳🥳🥳🥳
@@gravelracingwithmadsbang Boom!
@@gravelracingwithmadsbang Mads, what's your ftp and weight if you don't mind me asking? And what level do you race at?
Just for context.
No bother if not. Very interesting video and I've been thinking quite a bit about using block training of some kind in my own training. It would be super interesting to get a follow up on what you did post block and how it went in the longer run etc.
My FTP is around 350 and my weight is around 80 kgs. Would love to slim down a bit, but its not easy is you want to train hard at the same time. and in my book staying healthy and training hard is the most important.
Not sure what level I would be racing at if a races on the road. Not really that much into road racing. My background is long distance triathlons and have only been racing gravel for less than 2 year.
I believe block training is a great tool. Done shorter HIT blocks before, but never more than a week. But I found that to be very beneficial too. Since the block I've done more threashold and sweetspot work. I done a fair bit more intensity now. Not many easy rides anymore. But it will be interesting to see how it will work out long term.
Hope this answers your questions.
@@gravelracingwithmadsbang cheers much appreciated.
are your five minute power numbers mentioned in the video not very low compared to your ftp?
for context, when I'm fit my ftp is about 280, maybe 290, so way lower than yours but my one off five minute power is around 385 and could probably do at least 340 for 5 by 5, although never have
very interesting that you actually proved most previous studies wrong. so it IS possible. but i'd say it is depending on each person and how they recover. but as you said. recovery would be best. doing this training for more than 3 weeks might actually make you worse. but for a short term build to an event it could work
You are right. It's not for everyone. I have a long training history behind me and lots of low intensity training. For people with a different background it might not work the same. I agree, I think 3 weeks was the right amount. Good to come out of something like this feeling on top.
8 watts on 368 watts is well worth having.
It sure is. Plus the other things too. Couldn't have wished for any more💪