How Your Fitness Develops Overtime (Cycling Tips For Beginners)
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- Опубліковано 25 чер 2024
- We are talking about how your fitness develops overtime in your journey through cycling. This video is more for the cyclist that is just starting out. These cycling tips are pretty simplified and put into a visually easy way to understand.
There is so much more to how your fitness develops but for someone who is just a beginner in cycling doesn't need to be bogged down with the super complex training principles.
I also talk about how your power curve develops based on your muscle type.
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Just started cycling last month. First ride of 2 miles about killed me. Worked up to 5 miles within a week. Last ride I got 14 miles now I'm trying for 20. Kicked the soft drinks and nicotine and that alone gave me 10x more energy. I have zero knowledge of cycling except what I see on UA-cam so thank you for the videos!!
You've completely mixed up your description of aerobic and anaerobic systems. Aerobic means "requires oxygen" while anaerobic means the absence of oxygen. That means aerobic fitness is cardiovascular (how your body transports oxygen) and anaerobic fitness is your muscular system (strength).
High-intensity exercise primarily stresses your muscular system and is unsustainable due to lactic acid build up. Low intensity exercise can be sustained for long periods of time since the lower amount of lactic acid generated by your muscles can be completely cleared before it accumulates by the oxygen delivered from your cardiovascular system.
Wayne Chiang you explained it like the health/kinesiology course i took. ✌
Wayne Chiang wow good explanation. So using this idea to train, it's better overall to train on heavy gears such like pedaling slow and steady but going fast?
Wayne Chiang but also, using that theory for climbing...using a high gear is better?
JPeezus It depends, if you want to build strength, then a low cadence with a heavy gear is better than a fast cadence with an easy gear. Generally the goal of training is to raise your anaerobic (lactic) threshold so that what once was high intensity can now be done at low intensity. That's the whole idea behind intervals.
I'm an amateur climber. Would you rather have more lactic acid build up on your legs or have your average heart rate be higher through out the climb by spinning more? Since climbing is high intensity (8% and above), lactic acid builds up no matter what, I definitely do not want my lactic acid increases by using higher gear. By finding a sweet spot between cardio system and muscular system, you can climb faster by using both system more efficiently. That is how people come out with spinning 85 to 95 rpm per minute thing. It is like the perfect combination by using both cardio and muscular system. The difference between you, me and the pro climbers is that the pro climbers have unreal cardio system. The funny thing is that they might have the same muscular system like you and me. Hope this helps.
As others have mentioned, you’ve flipped things upside down. We rely on aerobic capacity for recovery, endurance, tempo and even threshold. Skeletal muscle strength is what drives us past VO2Max and into purely anaerobic, then neuro efforts. TL;DR Cardio for low intensity, strength for high intensity. Having a good 1hr power is a balance of the two.
I agree with you. However, he mentions on the video (~6:30) that the endurance or LSD rides are ridden in a 60-70rpm. That would increase your muscle strength already even if your watts aren't that high. But mostly, I agree that LSD won't increase your strength or your muscle endurance but just your basic cardiovascular system (heart stroke volume, fat burning etc.)
yoog Yeah I've just paused this to read the comments as he has it the wrong way around. I like his videos but reluctant to continue with this as I think he doesn't know what he's talking about 😁
also while individuals do have a tendancy towards one or the other there's nothing prohibiting you from developing more twitch muscle fiber. Your maximum potential will still be much greater trained vs untrained so there's no good reason to dump all your training into one muscle type unless you plan on making a career out of being a particular kind of specialist.
I was thinking the exact same thing all throughout the video
i tho i was wrong, thanks for commenting, gonna turn off this one and maybe watch some other stuff :P
I have been trying to upload this video for 3 days now, it kept saying the video was unavailable. No clue as to why its now working, but if you see its not working, let me know.
Tyler it was Chad!! he looks fat and out of breath so he was hacking UA-cam.
By the way great video.
The Vegan Cyclist great video. Where did you get the “Ride Bikes” shirt?
Good one bruh! I definitely can see what you mean. We just started riding “seriously” 6 months ago, and 20 miles of mostly flat would get me sore for a couple of days. Last Sunday , we cranked a 55 miles up saddle Peek and back down Las Flores canyon ( I think you did some of it during the cookie Fondo) with a bit more than 5000 ‘ climb and I was totally fine the day of and after. Tired, but not distorted. Peace out!!
Hello! I see that everyone below is blasting the terms you are using and how they work. To some extent some people are correct, but I do see where you are coming from. I have my masters in human performance and usually specialize in track and field but, I would love to help you work things out a bit with the physiology. Let me know if you would be interested! Great videos! Enjoy your day.
Totally botched the science behind this subject. U should probably do a re-upload!
I think the beginner got what they needed
He’s a vegan what did you expect.
The best tip you ever gave me was getting the bowl at chipotle and two tortillas...changed my life
I just picked up some EPO and a new bike so im gonna be kickass cyclist in a few months
Actually, unless you also ride and train like a kickass cyclist, epo or no epo, you'll be very disappointed.
winston cat
OK Winston!
@@winstoncat6785 Im kickass every morning i wake up so no worries there
🤣🤣🤣💯🎯
Or a few years🐥
Don’t watch this video it’s bro science and incorrect
Read “Training and racing with a power meter” by Hunter Allen and Doctor Andrew Coogan
Thanks for this video. I’ve just started cycling 10
Miles a day 3 weeks ago and I’m already noticing my fitness build. I found your video really helpful and informative. I appreciate you sharing all of this. 👌
Patience, is the most important, Brother.
That and steady progression.
Thank you for all of your videos, and tips.
I absolutely LOVE them !!!
Keep on keeping on, Bruh !
Awesome video. I completely understand what you were trying to say. Seems like most peeps see that you flipped anaerobic and aerobic around. This is a solid chart and methodology. Huge help, thank you!
He broke this down so well. I literally fall into the second category where I rely too much on my 30s - 1m power and do 1hr race-style group rides but rarely 2hr + long steady rides. I wouldn't dare do a gran fondo at this fitness!
Well said VC: higher fitness means more enjoyment out of a ride. No more getting dropped!
Always watch your videos but I want to make sure we are all understanding this correctly. They are two types of muscle fibers Type 1 and Type 2. Type 2 are utilized more anaerobically (Zone 4 & 5 Sprints) and Type 1 aerobically (zone 1-3). So that means Long and Slow Rides (LSD see you there this weekend in SLO) are the best way to fatigue Type 1 fibers. Where as intense rides with burst are a great way to fatigue type 2. I started learning about this because like you I was not training Base miles and that affected my performance in races and rides. Again keep the videos coming and see you in SLO Friday for the LSD ride (check the Facebook page for details)
Thanks for this video. I just started yesterday and I am a loving it already.
Great content as always man, enjoy hearing your thoughts on fitness.
As a big fan of RPG games, I love how you added RPG elements to your video :D
Maven's endurance at the pub is second to none.
Just over 1 year into regular cycling. I'm now riding and training using heart rate zones and this has helped greatly. This might be a lay description but it does have a lot of practical application. I used to sprint when I was young so I can go reasonably fast for a short effort. Choosing an endurance recreation was probably a bad idea. Oh well, hopefully I can build the strength and endurance to match my aspirations. Lots of climbing intervals I think.
Thanks for a very informative video. Been riding for a couple months this info was just what I needed.
I can also do 60 miles, not be fatigued and get BACK INTO THE CAR 😂😂😂
How long did it take to you to get to this point? And if you don't mind, what does your nutrition on the ride look like?
Dude
I love your videos!
This one is such good advice.
So simple, and so true.
We all need to make ourselves into better athletes, more rounded more complete.
This is at the heart of who we are and why we do what we do!
Thanks!!!
Hope to meet you one day out on the road.
God bless
Wow! Wish I had seen this earlier. I am definitely a solo endurance rider. 5 years down the road, I am pretty close to your explanation for the endurance athlete. Past 3 months I got a power meter and I am already seeing drastic improvement on my aerobic gains, even while solo riding.
Fitness is a box of chocolates until your back has a blowout 🍫
Killed it. Really solid science. And like you said, when it comes down to it, we all just gotta ride our bikes hard and have some fun.
I'm a rower and train both on water/ on the machine. I used to cycle a lot on my road bike but last year I began riding more casual (using the electric rental bikes in the city) as my road bike kept having issues. I definitely noticed a slight difference in my fitness due to lower amount of time on the road bike. Once the snow/ ice is gone I am going to get my bike properly fixed so I can get using it again!
Amazing value thanks. Been training for one sport for a long time and I was thinking of competing in endurance races. Don’t have the money for bikes and equipment but I definitely want to do this in the future. This video gets me hyped!
Just discovered your channel a couple weeks ago, and I’ve been burning though then. I really appreciate the humble relatable approach. Thanks for the insights, keep it up!
2 months into riding after 15+yrs of being lazy and doing nothing. I'm trying to do longer and longer distance rides and did 37 miles last week with 1700ft of climb. My legs were toast for 4 days. I rode 15 miles a few days ago and found out i'm at 1008 for 1s and 678w for 15s and 110 after 1hr per my power meter.I think i qualify as someone who has almost nothing but fast twitch but i'm doing what I can to make these rides go longer and get that longer distance power up.
Excellent attempt at describing a complicated topic in a linear way. Aside from the comments below about aerobic and anaerobic etc. I think you could enhance this story by talking about "durability" in a way that integrates the low intensity / high intensity difference outside of heart rate/cardio and more into the long-term development of metabolism paths. In my experience, the year over year development of "base" is essentially the training of the body to use alternate, more sustainable, fuel sources. That "diesel" motor versus the high-boost turbo crit drag race motor.
Your first rider profile, the strong guy who goes out at one pace and lower intensity is actually evolving his motor to use diesel instead of race gas. He can access fat and other resources unavailable to crit monsters who go full glycogen burn all the time. You can move the Diesel/Gas threshhold up the effort ladder by training like rider 1. Looks like you had the tools to move right into crit monster mode, you seem to love it, and your KOM chases etc. But this will never develop your diesel. And long rides with great diesel guys won't either since you use gas to keep up.
So many of your followers look to you for advice, and you do a great job I must say. But the long-term investment part maybe is something you don't have a lot of experience with (yet)?
I've been racing for 40 years and have moved back and forth to from Triathlon (talk about a diesel sport) and it takes so much effort, time, commitment to build that base that lots of people skip it. So they do crits and circuit bike races and sprint and olympic tri's and never go for the road races and ironmen etc.
Granted these are almost different sports altogether due to training base requirements and physiology.
I could go on forever but just wanted to offer this for consideration as it has been a revelation over the years - the durability aspect of the "life bar" in the game of racing - the ability to endure VOLUME v endure INTENSITY.
Worth pursuing since the volume durability allows more intensity training volume! see? Virtuous cycle ;-)
Carry On
This makes sense. I definitely exist in the second profile because of time constraints. I started riding in April, and while I can stay in zone 4+ for an hour, I start crapping out after 2 hours at much lower intensities. But, after 9 years of swing shift work, I might finally get onto days, and long slogs wont be out of the question anymore. :)
This is exactly the information I was looking for (well, part of it). Thank you for putting this out!
Awesome Video man, love it!
another solid video bro. keep up the good work cause your wisdom and quality of work is so dope!!!
I really appreciate the vids brother I'm a new rider and I've been invited to ride with a group and feel a little intimidated to be honest but I have to step up my game .
Dude that was freaking awesome man! I don’t know how you put it and kept it all together but great info man! Love your freaking videos bruh, cheeaa!!!!
Yea, definitely don't pigeon hole yourself. Good advice. I enjoy mid-distance climbing the most (took second in a 1 hour hill climb for 40+ age group on Saturday), but I know my weakness is crits. But that doesn't mean I avoid them... I get out there and punish myself anyway, even taking second on a Tuesday nighter once! I always try to be in the mix... it's a challenge and fun. I've been riding 15 years and the cyclists I've seen that come and go focus on just one aspect of cycling. So change it up and try to get good at all of them. Now time to get on the mountain bike for a 5 hour ride! And btw, when younger guys ask how I'm so strong at my age, I just remind them - I've been working at it for a LONG time and I love it.
Thanks bro, I needed this 👌🏼
This is fascinating! Thank you for sharing!
Great video, as usual. I recently went on a hard team ride after almost a year off high intensity, long rides. Skill was the things that was the constant, and my strength from commuting (kind of interval training), whereas my overall fitness was lacking. I sat on wheels and still smashed them on the climb due to knowing when to attack. That said, I have a very high pain tolerance, which I had from the first day I got on a bike, which is very important for getting that last 5/10%.
Thanks for this video. It is really inspirational as a beginner cyclist. :)
Nice vid dude you hit the nail on the head yo!
Thanks, just what I needed to hear.
Fantastic video and sweet graphics. Nice work!!
Vegan, I am a fan of you work,awesome videos and much knowledge about cycling science, thanks for share it with us.
Great video! Thank you for your advice.
Very helpful. I am in the beginning. Onward and upward.
Excellent as usual..you're a good teach!
Tyler in this video you campared my friend the century kid and me the racer exactly 😂😂 keep doing what your doing .oh and sponsor me 😂😂 been racing fixed at the velo and crits but now want to race the cbr races in LA but dont have a roadie.... 😸saving up and last thing were are those breakdowns 😂😂
Thanks for the information keep up the hard work
FIRE! Thanks alot! great video
Thank you I needed this. Just returned to cycling
Sick glasses man. Totally dig them.
Your'e the man Bruh! Like others have stated, the science is off a bit, but I really appreciate your approach, it does make sense from a layman's perspective.
Good shit vegan dude 🚴🏾♂️
Basically the book "Training And Racing With A Power Meter" condensed into layman's terms... I have a flat power profile. Started getting fit/cycling in April and FTP went from 3.5w/kg to 4.7. Should be around 5.5 in another year. Anyways great video VC!
wow. I real enjoyed this video. the brake down was awesome. I just did that ride to Hume lake and that big ass tree. I real enjoyed. thanks again Tyler. hope to see you at the Clovis practice Crits
Mate, normally I love your videos but this one is bit of a dud. Technically I don't think you have the muscular endurance theory correct and where that power comes from. Anaerobic power comes from the muscular system and sits on top of the VO2max ceiling. Everything below it uses primarily oxygen and very little "muscle" If that makes sense. Regardless, love your work, rock on.
He said: "When the intensity is low we're more using our muscle strength" and then "When the intensity is high we're not usually using a ton of muscle strength"
So he has it the wrong way round. I like VCs content but I'm surprised how he can produce a video that's obviously taken some time to put together and get the most basic principle backwards.
Darren Yearsley eco
I know what you mean by the end of the video my coach sent me out for a 4 hr ride on endurance pace and absolutely crushed that ride it was a fun day in the Mts picked up so much top 10s or better on strava did close to 5,000ft of climbing in 70 miles finished up the ride and felt like I just started. My coach has brought me to a level I never though I could hit he gives me the plan for day I do the required ride and wait for what's next. I can only wait to know what this racing season will look like this next year.
EXCELLENT video! Thanks!
Nice one Tyler... Insightful.
This must have taken quite some planning & editing but was really well explained in the end. Great video.
Great vid as always 👍
Cool video Tyler. Helps a lot.
That was a great video I have never thought about that stuff
I would definitely add knowing when to shift and what gearing you should be riding in under the skills. I've certainly come a far way in that respect since I started cycling a year ago.
Great video !! Thank you so much
very informative bro. glad i found your channel. i prefer to ride along, due to time and what not and i def notice im awkward in group rides
Awesome! I am pretty new to cycling, I have seen just 3 videos of yours I like to tell you they are all insightful, good work mate, I am your fan. Your information is convincing and encouraging.
Thanks bro! I wish there were videos like this when I started. I have a pretty big catalog of videos. Raceday vlogs are my favorite, more entertaining than informative. Appreciate your support and thanks for dropping a comment.
Forget the hate bro, you're a legend and one of the best cycling channels out there without doubt. Love it
i love your setting man
Really nice pictures with the snow on the side of the road Even if I live in Montreal where it's super snowy in the winter I do't really enjoy riding in cold weather Keep good work
Love the vids Brochado, great inspiration! Was veggin’ to some last night and stumbled upon a power meter vid, re somewhere in there about 5x5 intervals with 2.5 min recovery. Thought, “Lemme try this! How accurate are my zones? Will I make it in the 4th or 5th?” I made it, barely, and kept hearing, “How many matches have I burned?” Keep ‘em coming.
Every time he said "5 years" my heart sank! Lol.
Good stuff bro bro!
hi! which camera do you use on the bike? soooo clear image!. great video!
bro your videos are great 😊
Great info and message!
You visualized it nicely :-)
As an out of shape beginning cyclist. Brother you hit it right on the head with the subject. Tell me more.
Very interesting. I am more into rowing, and our whole club has this kind of cycle over the year: spring/summer is race season, autumn/winter long distance races and general strenght. I always say multiply your strenghts and add to your weaknesses which sounds wierd but is esentially what you are saying, from a nerd perspective.
I think I can apply this theory. thanks VC.
Just switch the words "strength" and "cardio" and this video was great!
Thanks Brah.
How do you like living in Bass Lake and your work-from-home job/lifestyle? Your living the dream life bro, something that I hope to achieve some day. Keep up the awesome videos and I really enjoy your content! Thanks Bruh!
Bass Lake is well kept secret for sure. I really dont understand how my life got to be so amazing, I just kinda did something, then did another thing, and now I am here. Freaking love it here, but you hate trees and love traffic, then this is not for you LOL
so do a good mix of everything, it's always the answer
i see this a lot on the gym guys doing only weight training and they look great but as soon as they have to do anything that requires a sustained effort they blow up because they have no cardio, i'm new to cycling but from what i know so far the same principles apply
I started cycling this year and the first half year I mostly did long low intensity rides and then I started doing structured high intensity rides
Oh my word, this is exactly the process I went through. The frustrating thing is, I don't think you can actually truly explain this to someone who hasn't been through the process.
This was a great video. Thanks
Dude your videos are sick
I would think there’s one more graph and call It grit. The ability to get dropped regularly and keep returning. I’m a cat 4 and train with pro 1/2 and district/national champs. I get dropped often month in and month out yet still keep coming back with no excuses always hoping to get faster and hang thru the end of the 45 min crit session.. It would’ve been so easy to just say I’m too old or to weak, but this mental toughness and humility is what allows me to attain a level of fitness. Good video.
Awesome videos! I need an advise please, I am a beginner cyclist “first timer” would you recommend me to buy the specialized tarmac pro sl7
Gracias 🙏 muy fácil de entender para mejorar mi condición y sentirme mejor rodando
thx man for this video
I ride with my ability to suffer, I am a terrible cyclist, weakie, no skills and average cardio; yet I can ride way over tunnel vision until I collapse XD wish me luck in the race, boy Im gunna lose so bad.
Ur great at riding
very nice information.
kudos!
great video quality !
One of Tylers most underrated videos
dude, I'm sorry, I'm gonna have to stop you right there!
today I did my first training after forever and was wondering about this exact thing!!!
thanx for putting so much effort in to the graphics, it really helps.
Some older guy tried to get rid of me today on the trail, I survived, he was not happy:)
still ripping! great key points, consistency, well-rounded equals enjoyment. 🤙
I'm fairly new to cycling about 1year, but I'm overly competitive and I'm setting some local KOMs as goals. I have noticed you have the overlay of other riders on your KOM hunting videos. I want to do the same to compare efforts to maximize gains! Are you pulling their .fit files or another method? And how do you go about pulling those files? I know this may be a long answer for UA-cam, do you have an email I could forward this question to?