Roglic's Coach Builds A Training Plan For Amateur Riders | Dan Lorang
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- Опубліковано 28 кві 2024
- Today, I'm speaking with Dan Lorang, one of the worlds top coaches.
His former clients include triathlon legends such as Jan Frodeno and Lucy Charles Barkley. Currently, he's the head of performance at the World Tour team Bora Hansgrove, working closely with athletes like Primoz Roglic and Pavel Sivakov.
In this discussion, I aim to draw on Dan’s extensive expertise to address a crucial question: How can busy amateur athletes maximise their performance?
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The Roadman Podcast keeps getting better and better and the guests you attract reflect that. Some of these interviews are the most in depth conversations with the best minds in the sport. I hope you keep growing this fantastic channel. You exemplify listening to understand rather than to respond.
Nice jacket dude
Everyone is so in love with volume these days. Matt Stephens for example won or placed in the British National Road Championships several years in a row on a volume of 7-10 hours per week while holding down a full time job.
I think amateurs with full time jobs, families, and responsibilities outside of cycling trying to train high volume is simply a fools errand. The average amateur with should focus on recovery, intensity, consistency and volume probably last. Most amateurs events are 1-3 hours long, not 5-7 hours like pro racing.
I can't tell you how many guys I ride with who train 15+ hours per week, mostly endurance and get blown out the back when the pace picks up. When they try to train w/ any intensity they are so fatigued from endurance to get anywhere.
I believe there is a difference between training volume (hours) in terms of the available time you have available and what you're physically limited/able to. I known of quite a few guys who are average athletes who spend the following amount of times of, 4-6 or 6-10 hours a week their training. The majority of that time is spend focusing on zone two. Time spent in zone two does not stop, it's either time spent reaching that level or maintaining it. If you're smart with your time and your are able to find a the right quantity of time, then it's perfectly doable to manage on anything as low as 4-6hrs a week. The more demanding aspect is building the endurance level required where you need to be racing for 3-5 hours(if that's your target). Once you hit that target, it's entirely possibly to pull back on the time and focus on shorter intensive sessons @z4/5 to start building the speed/power/VO2max. Then you start to see the gains at your mid/top end speed in your riding. One of the things which i've seen and experienced is the over enthusiasm to ride beyond yourself or over-reaching.. In my experience the key is to be realistic and recognise, "where is my starting point" and adopt a periodisation phase just to build your endurance with zone2 and do it consistently. Zone two is the magic sauce to start with. One chap i know said that realistically he could do 12 hrs a week but in the first two weeks quickly realised that the extra 1/3 increase in time was just too much.
One of those podcasts that come along at the perfect timing. This week I couldn't complete a long sub threshold effort because of stupidly doing intervals the day before and sleeping poorly so I rode tempo. Next day riding at the top of Z2 was rough even. Went to scout new steep climb and walked it. I found I was Z2 walking up steep sections. And was thinking an occasional long hike might be a good change of pace for endurance. Got a lot of confirmation from this. The bit about heartrate jumping up and potentially working a different zone is something that has been on my mind too. One of your best podcasts and great guest. Thank you!
Great information. Thank you for drawing a line in the sand between amateur and professional needs.
Great guest! Epic details shared there ,thanks!
Interesting point about different performance levels of two riders with the same threshold at the end of a long race after fatigue. I think this is one of the reasons why the pros need to do the long endurance rides at Z2 - not just aerobic development but also teaching the body to produce high energy outputs. Eg a pro Z2 4 hour ride at 270W say would burn a load more calories than a 2x20 threshold at 420W session.
Great podcast, especially the last 15 minutes, great explanation of train smart, not hard
Some really interesting insights, totally agree on investing in a coach, for me it's as much about learning as much as I can from a coach as it is weekly programming.
Very good points. I can only say that nutrition is a big lever that is often not used to the full extent. I have started to use the food coaching service of Visma a few months ago and have made a lot of progress. It‘s exactly as Dan said, you lear a lot and use it automatically. Also, as a now older rider, it is surprising what you can get out of strength training.
This is very good content. The two guys i coach are in their sixties and i work with what theu can do time wise and realistic. Consistency is key .
Unbelievably I’ve. And informative. Will listen a few times I think. So good.
Glad it was helpful! Please pass it along to friends who you think would benefit
Great episode. As a person aspiring to be an amateur, it's great to get actionable info like this. Consistency and being able to absorb the training are definitely my key takeaways here.
Glad you enjoyed it!
Great informative content. We are very lucky to be able to learn from such experts.
I was just thinking that, what an age we live in that we can pick the brain of these type of guys. Thanks for tuning in
@@TheRoadmanPodcast indeed, but you are also asking great questions and bringing the discussion in the right direction. Thank you!
This is so sick!
Great talk 🎉
Bring it on..❤
Great pod, all the way through it reminded me of
Man is the only mammal that sells his health to earn money, and then spends his money to buy health.
Great perspective today on training.
Interesting he would choose heartrate if he had to work with only one.
That's how i did 25 years ago. Rested heart rate and feeling in the morning to decide if ride or not.
My zone 2 Was 115-130.
I won't ever forget :P
Seems like his priority list is flipped around versus most programs. He listed intensity first, then volume, lastly frequency. Inverted from what is usually prescribed. Maybe I misunderstood.
Wasn’t it in the context of time being the limiting factor, if you don’t have time for several hours of Z2 riding then you increase intensity and decrease duration
Maybe. Still seems like frequency is still a/the top priority for most of these coaches. At one point he essentially says consistency is the number one issue, which seems contradictory to me. Maybe it's my bias. He could have easily misspoke. Gotta be a little tough talking about these issues outside of your native language.
@@RedGunBulletsyeah based on what he said it's a balancing act. If you choose to pull the endurance lever so to speak then less intensity or vice versa. Even within a training block as volume increases intensity may decrease.
just out of interest dud Roglic ever compete in Nordic combined. He ckearly has the stamina and fitness for the cross country - and his first sport was ski jumping...
I've always found a LOWER heart rate is a sign of fatigue, not higher? I've never achieved a high heart rate unless I've tapered too much or had too many days off the bike in a row.
A higher resting HR can be a sign of fatigue. But also, the inability to get your HR up (if it’s less responsive) during hard work can also be a sign of fatigue.
Sivakov is on UAE though. You mean Vlasov?
good catch
👊👊👊
🙌
Hope that jacket was on sale 😂
Damn, you did him dirty.
how'd he know I was an amateur:)
Mah i can train, But my ftp power doesnt go up.
That's an interesting observation- have you ever looked at what levels of intensity which you ride at to identify how you could improve this- there could be a whole variety of factors which you may be over looking or just not aware of which is stopping your ftp going up.
I want to start by saying I absolutely regard Roglic as a supper human. One of the most talented athletes ever. For those who don’t know Roglic started as ski jumper, one of the best till he almost died from a fall.
He moved to cycling around age 18 without any prior cycling training. With that being said; I truly hope his new team can help him manage his temptations of riding close and often pas his skill ability. Roglic sucks at descending and personally I don’t think it’s due to his ability but rather it has to do with his physiological inability to mage fear and emotions when riding at stupid speeds. I wouldn’t be surprised if this let’s call it mental block comes from his ski fall back in the day.
He has become a joke of the peleton, I mean almost without a fail every year he has a major fall. wtf…
He doesn't sucks at descending. He crashes a lot but not often on downhills. Just watch some races where he's descending. TdF 2018 stage 19 for example or last stage of Itsulia 2021
@@user-qr4bm8ig2w I have followed his career pretty closely; very familiar with his story and well aware of his pitfalls.
@@user-qr4bm8ig2w I’m very familiar with this career. Slovenia’s national pride.
20-25 year old information. Cycling social media makes me laugh ... everything old is new again.
Not likely he keep crashing 😂
21:21 zone 2 is over rated. The low hanging fruit is ride at the intensity you need for your race goal at a minimum. Racing is always far more intense than most people’s training.
depends on the goal.
@@sean7098also depends on how much time is available
Bmanz. It's not over rated if you understand what it does and what it provides for zone4 work.
Otherwise you're missing significant gains.. there's science based evidence that supports this.
Thanks man, why aren't you coaching Bora-Hansgrohe ?
@@Celeritate7 If you're responding to me, it's not my main job and just a hobby.