My Vo2 Training To Get Me Fast On The Bike For Spring
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- Опубліковано 14 жов 2024
- This video has more of a vloging educational vibe to it. Im trying to make these more infotainment while keeping it on point with facts. Hope you like the new style of it. (these are time consuming to put together)
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At 48 i really relate to your videos.. im a mountain biker so probably do more upper body strength stuff than a road rider, lots of rowing aswell for cross training for mtb but the bike based training, vo2max/endurance is bassically the same...
The message you put out is brilliant as i see my friends say winter is too build base only, and i feel they neglect the harder vo2 type stuff and probaby only do 6 - 8 weeks of it per year, no where near enough in my eyes.
Its does seem a lot of people don't budge from this way of thinking, especially over 40s as they believe they shouldn't train that hard i guess.
So excellent work on all your content, really good to see 👌👌
Thank you that’s very kind of you. 😎
I guess I'm still considered a Masters Cyclist at 64. Training for 200km ride (Audax) in late Feb for the past few months. Goal is sub 7 hrs total time - big challenge is the 100 degree temps after 9am, so about 50% of the total ride. Using the terrain available to me here in PI, I've been doing 4/5 x 3 min reps at 125% FTP every week, a long ride (100 miles) every other week and weekly Sunday circuit races (40 mins) for the past few months. I've found the 3 min reps (5% hill) really help with power improvement. On the long rides I've focused on increasing the total time in mid zone 2 (keeping pressure in the pedals) and fueling. Weight training for me takes place during the rainy season here in July-Sept, when I add in lots of single leg work. Core and upper body work all year. You are correct, the benefits of high intensity are massive. At 64 with unlimited time to train, I find the critical thing is focusing on the proper amount of rest/recovery prior to target events and key training sessions. Its very easy just to ride lots and get into fatigue which drains energy for too long to be of benefit. For the 200km event I plan to take 2 full rest days prior and keep the milage low with moderate/higher intensity rides just before those rest days.
Excellent work...After watching one of you video's last year I decided to start Dead lifting at 54. Since last fall to now I have gone from 61kg to 138kg.
That’s excellent to hear. Love this. 😎
@@veloperformance wish you was local I would have you train me.
I find the Gorby quite effective as a VO2 max workout 😊
That's brutal..I grind to a halt at it lol
Gorby is ROUGH.
As a 57 year old 57 kg keen cyclist I appreciate your advice. I like the hills and sprints(although the sprints knacker me) As just ride mostly in Z3 and no other training I'm interested to know how you go up the Alpe de Zwift?
I've done 277w for a PB of 41.59 and would doing a more structured training plan make a reasonable difference do you think.
I ride every day for about 1.30 .
Kind regards
I don’t use Zwift that way. I only use it to hold meet ups with some of the cyclists I coach to do specific training. If you are only training one zone then yes switching it up with a new structured plan will be a game changer.
Yet another great video! Thank you. I am a near 70 year old cyclist who is working on improving his VO2Max. I am curious what software you are using for your VO2 Trainer sessions? Does it have the routines you want or did you have to make your own? Tx.
Coach using training peaks. The vo2 sessions are my own. Love that you’re still 🚴♂️💨
Thx, interesting. I’m 67 been riding seriously for 40 odd years. Have very high vo2, but you have to keep at it! Currently weight training, zwifting. When you talk progression/ changing your plan, maybe tell us that in percentage terms: how many total minutes of intervals, and their duration, then how much did you change then by in percent? Would think you would want small changes, like interval +3-5% and rest -2-3% decrease? The load on the body is cumulative, as you are asking it to do more with less effort. Tracking your hr change /increases would show fatigue hr drift. Again if you stated hr at end of first interval and last in percentages that would be revealing. Let’s say hr change was +5-10% and you commented on your perceived effort: how hard was the last interval to complete, like 10/10, you couldn’t do another? I think as older cyclists, these analytics help us to better understand the work we are making our bodies do and it’s effect to try to increase fitness!
Take supplements Taurine and creatinine, they work a treat and have other benefits too besides just cycling, especially if your over that 38 year mark, I’m in my late 50s and my physical performance is that of a 42y old😊 cheers from Oz 🇦🇺
Totally agree with all your ideas, super video! 👏👏
Thank you. 😎
Rightly or wrongly I’ve been using Zwift races as part of my top end training. 1 of those per week is more than enough 🤮😂
Just started watching your channel. So far enjoying. I am curious if you had looked at the Norwegian method for VO2 max training. Essentially, 4min on, 3 min less intense x 4 rounds. Your thoughts on this method versus the method you discussed?
Yeah I’ve looked at it. It’s defo something I want to try next time. Considering I’d not done any vo2 for a while I wanted to start with the shorter blocks mainly from a physiological level. Starting at 4 mins is a tough task right off the bat after a month off focused training.
Hello Simon,
Great videos you make!
I read that the total of the vo2max effort must not exceed 20 minutes per workout. Is that correct?
And what do you think about micro intervals of vo2max;
For example 3 sessions of 10 reps 40 sec on 20 sec off?
Regards Rob
Interesting where did you read that? 40/20 is a good protocol and bloody hard. I always think that the exercise prescription is down to where the cyclist fitness and emotional state is. There are no magic sets or sessions but doing too much too soon will destroy confidence. So in my mind it’s picking a Vo2 set/block that’s challenging but can be completed then growing it from there.
I read it somewhere on the internet.
But the online coach Scott from Scotland also says not to do more than 20 minutes in total which means for exemple 2 x 10 x 1 min Vo2max with 10 x 1 min recovery. He even warns not to exceed the magic 20 minutes per workout.
In the past I did more, for exemple 3 x 13 40/20 sec which is 24 minutes.
One more question: Iam 60 years old. The shorter efforts in vo2max level I can do very well. Efforts of 30 sec - 90 sec with the same or half recovery time are okay, but longer efforts 2 minutes and longer are a problem. The first efforts are okay but than I cannot sustain the efforts.
Is there a way to train this? Longer recovery intervals?
Regards Rob
Personally id drop the % on the longer efforts to 110/115% of FTP and gradually up the duration keeping the recovery the same so 90's work, 60's recovery, 105's work 60's recovery etc is there a magic number?? No not really, as with everything you have to train it. Clearly there gets to a point where you are over training and or under training. Its whats right for you at the time and making sure you have plenty of time between hard sessions for optimal recovery. I was doing close to 30 mins of vo2 toward the end of my last block its not broken me and its not magic. Its just what I trained up to. @@robvanleerdam
Thxs, I will try that. I will start with 110% and try to build it gradually up to 3 minutes
I notice you only said that you increase the duration of the interval, reduce the duration of the rest period and increase the amount of reps. What about increasing watts? Also, how far from your event should you introduce VO2 sessions? I have Mallorca in May and wasn't planning on starting VO2 sessions until mid March. I'm afraid of overtraining as it ruined a previous Mallorca trip.
You want to keep the intensity at vo2 which is why you don’t up the power just extend it. It takes about 8 weeks to see the adaption from consistent Vo2 and I’d say you’ll need a de load week before you go to Mallorca so track back from that.
@@veloperformance Thanks for the reply. Great channel for us oldies!
I noticed you use a hex bar/trap bar for deadlifting. Any particular reason for this vs a barbell? Is it to use more leg drive vs lower back? I do conventional deadlifts and deficit deadlifts with a barbell. This has strengthened my entire posterior chain and I feel stronger on the bike with better endurance as a well (I’m 65+). But I’m wondering if I should include hex bar/trap bar deadlifts sometimes.
You stil activate your traps and lower back with a trap bar, glutes, quads and hamstrings. I use it because I broke my wrist at 20 and it hates straight bar lifting.
If you like the straight bar feel it’s working stick with it. 😎
Thanks for the replies!
Deadlift 120kg when weighing 65kg?!? That’s awesome!! Do you have any tips on reducing fatigue? I’m lifting much less than you and find my legs are feeling very tired/sore most days of the week when I’m getting in gym/riding/running with 1 rest day per week.
That’s a hard one because I don’t know what you do in the gym or on the bike. Hydration and nutrition is important. High protein and higher carbs has helped me (within a calorie deficit/maintenance level) recover and tran more effective.
@@veloperformance I'm 62kg and deadlift 60kg, my PT said to keep it at that and do more reps when it gets easy, as any higher could risk back or knee injury...I took his advice..and have went from 6 reps X3 to 10 reps x3 👍
@@davestewartDWCCThis is much better at our age. Joints do not “forgive or forget”.
What recommendations would you give to a new road cyclist ,58 year old , looking to get fitter,and faster on the bike ,I am a Zwift subscriber.
Very hard to answer this not knowing full training or history. However. Essentially I’d give you one hard session a week on the bike to improve power or vo2, get you to hit the gym twice a week and build aerobic capacity in the other sessions to see how you handle load.
Us over 50s rock!
Good video mate 🤟 Tenerife is awesome 🏝️✌️ looking forward for videos from there. Thanks for likes on Strava ✌️
Thank you Marius will defo be doing videos in Tenerife for the channel. Is there anything you’d like to see?
@@veloperformance Teide for sure and Anaga would be great to see you climb. Island La Gomera is also nice ✌️I am still here on the island but leaving tomorrow 🫣 unfortunately had no chance to ride but will definitely do it next time
Hi I tried to get back into training after a months holiday in Asia and unfortunately picked up a viral infection.started a 60 min z2 indoor ride yesterday,how should I approach my training this week,when should I start intensity,I can’t remember being this unfit and forgot how to train the right way.thanks
Oh man. Unlucky. I can’t answer that question specifically and it would be wrong of me to try. What I would say is take it easy. Dint try to rush it. And listen to the body.
How many times per week do you suggest these Vo2 intervals are completed please? I spend most of my rides in zone 2 and would think these are best suited once a week to allow for a balanced load and recovery? What would you suggest please?
Ive been doing these sessions once a week, and one hill resp session spaced apart enough to get decent recovery.
Thanks very much for advice and for taking the time to read and reply to my comment 👍
Yeah that would work, how much vo2 work you do close to each other depends on training afe and how well you recover between each one. @@edgibbs3229
Great video...how many weeks would you do your 1 min on 1 min off x 8 1 minute on 1 min off x6, 1 minion 30 secs off before progressing it..tjanks
That depends on how well you complete the session. If you feel you completed the set but just then progress on. Make sense?
@@veloperformance yep understand.. Thanks
I don't have a power meter, using HR is zone 5 (Garmin) a useful analogue? Even tho HR does lag a bit
HR is a good option run along perceived energy exertion. 1 being easy 10 hard.
@@veloperformancez5 is pretty balls to wall for me. But hr does recover quite fast. I realise looking at the Swiss hell program you’ll be quite tied up. I’m in Zurich just fyi in case you are coming through
Yeah it’s going to be pretty full on now for the rest of this week.
@@veloperformance i f CD an imagine…. If on your way out feel free to lmk, I’ll invite you for a beer 🍺
And I thought my son was crazy he’ll be doing 800km and 13k meters through Switzerland in a couple weeks. But in 6 days. A veritable cakewalk compared to yours 😅😅😅. A lot of the same passes I think too
I started doing vo2 intervals just after the new year. 2 times a week I do 6x5mins @115% ftp with 5min recovery. What would the best way to improve these over the next 11 weeks? Reduce rest between the intervals or increase the interval duration? I’ve got 11 weeks to train before my Majorca trip. My goal is 5wkg for a under 30min PB effort on sa calobra 🤞
I’d pull that recovery in. 30 mins up Sa Cal is quick. When you going out?
@@veloperformance I’m going 22nd of April.. can’t wait! 👍 last year I did calobra in April at 40:22 @ 294w & 87kg. Went back in October and did 34:47 @314w @76kg Im currently 73kg and hoping to get down to 69-70 but hopefully ride my power to around 335w-350w 🤞 currently doing my 6x5mins intervals at 365w
I’ll be there then. Come say hi if you see me. 100% what you’ve done in training and nutrition is impressive. 😎
While of April.
@@veloperformance will do 👍 just gave you a follow on strava for some more motivating content 👍
what is a good watts/kg for a cyclist in their late 60 's ?
4watts per kg
is that peak or a 20 minute power
@@veloperformance
20 mins @@dougmcdougall3997
That ring light you are using makes you look like a cyborg or something, your eyes look funky. Its creepily distracting :)
Without it the rooms too dark.
⚔️💪😎👌👍(stroke)