I have started some of this type of training, now I am no chicken at 72. Was an active racer many years ago. So did a FTP test on the trainer. Got a result of 148 so I thought ok I am 72. 5 weeks later after putting in some inerval sessons twice weekly, some in my longer rides. And one dedicated hill repeat session. Next FTP test was 158 ok I thought thats an improvement. Power has always been a weakness of mine. Will continue not sure where I will end up or wha to expect at my age. But it does work. I intend riding Peaks Challenge next year,crazy maybe. But I want to prove to myself I can do it. Target is the full 13hours so will see how we go.
commenting here, just to chime in on how well the Assioma Faveros worked for me. Neill mentioned in a separate video on Q-Factor, ("Want More Power? (How to Respect Cycling Q-factor)" - starting at the 7:34 mark), bi-lateral adductor cramps & VMO burn - I experienced these exact symptoms for months now and couldn't figure it out, even though everything else about my fit was roughly correct. The Assioma pedals gave me the additional stance width I needed to help my knee tracking the line of the pedal stroke (adductor cramps & VMO burn, now gone) *AND* supremely accurate power data for my training without relying on a crank based meter. Wins all around. The information this channel provides is premium - one of these days, I'll join the RCA.
Let me just add one more - Keep it simple!. There are so many HIIT workouts out there that are too complicated trying to hit every zone at different time intervals in one session.
Yeah have a look at some of the zwift workouts.they want you to hit a certain wattage during the rest period and cadence etc.that’s why I build my own workouts
had this type of power meter for about year and half now and its maybe dropped out ( struggled to pick up the head unit ) for about 20 seconds in that time tops ... highly reccomend them
My testing will be the volcano climb on zwift as being indoors I know my performance will not be affected by wind etc and I keep all the protocols the same, go into it rested and treat it like a TT effort
I guess this video is about a year old now, but I have a question that's plagued me when trying to introduce HIIT training into my cycling. My main problem is that sub-threshold efforts just seem extremely easy and I keep wondering if I'm doing it wrong. For example, if my FTP is roughly my 1 hour power, then a 5 minute interval is essentially nothing even at FTP. If I do a 5 minute effort followed by a 3 minute recovery, I can basically do that all day. Even 3x10 seems like a dawdle when I'm doing it. The kicker, though, is that I've had considerable over training symptoms that definitely go away with rest. It's possible that I'm under fueling as well so I'm working to correct that possibility. Also, taking a full week of zone 2 riding with no intervals doesn't appear to cause me over training issues. So... I guess my body is telling me the HIIT is effective. It's a long winded question, but is it common to feel like sub threshold intervals are very easy, lulling you into a false sense that you can do more? I also wonder if my age (late 50's) and relatively low FTP (under 200) is contributing to my confusion...
Hi Cam, I recently transitioned to sprint cycling only. Would like to know what duration of cycling at what effort would build up type 1 muscle and destroy type 2 muscle fibre needed for sprints. There is a reason Jeffrey Hoogland won't participate in 4000 m pursuit even though he is a kilo WR holder.
All these zones...meh. Easy / medium / hard, 😉 Keep it simple. Good info here. I try to do polarized nowadays, i'm not at my highest FTP, but better overall performance and easier for me to sustain.
excellent advice, a lot of truths in there, - I've recently discovered the importance of Z2 training [kinetic coaching] as a way to push into the upper zones, a different approach that seems to really work i.e. some pros can make 400watts in z2. what would be your rules/plan if training for Peaks Challenge, Falls Creek? could be an interesting video to promote your coaching.
Thanks for sharing on the thread Marcus. Peaks is really about volume training. A BIG aerobic engine. So a lot of zone two rides for prolonged periods, with a sprinkle of HIIT work to activate / recruit more muscle fibres and add that variability into your load that shocks the working muscles. I think provided you can sit on the bike for 10 hours and pedal, and provided you get your nutrition right, you're well on your way to having a good day. Cam
Zone two is a good place to start for steady state cruising speed. Exclusive work in this space with a focus on constant pressure. 5 minute power is V02 max / zone five work. Good luck!
If you know you're mostly consistent left to right, then I feel it's a good way to save some money. But if you don't know then you'll always wonder if you're stronger on one side.
I find my power zones on these calculators don't work well. I have a very high sub 30s power but low FTP. IE Max power 1300w with a 262 FTP (20 min test). Is there a different way to find zones for sprinter builds?
Well, just do higher zones work (z5+) by feel. Try to make first rep at 80% of your max effort for target time (with fresh legs the power will be probably closer to 90% max) and then try to make it a bit harder each rep. If you overshoot and legs are dead after three reps out of five planned, that's not a big problem, now you know your limit, just end session and try to be more conservative next time. Being able to pace yourself without gadgets is a great skill.
Sorry but when my bike is 500 im not gonna drop 1k on a power meter, u could’ve just said at the beginning this video is for the rich or very serious racers and spare 2 minutes of my life
Love this… like you emphasized, identify what works (ie,respond to) for you… and most importantly try and have fun with it…
I have started some of this type of training, now I am no chicken at 72. Was an active racer many years ago. So did a FTP test on the trainer. Got a result of 148 so I thought ok I am 72. 5 weeks later after putting in some inerval sessons twice weekly, some in my longer rides. And one dedicated hill repeat session. Next FTP test was 158 ok I thought thats an improvement. Power has always been a weakness of mine. Will continue not sure where I will end up or wha to expect at my age. But it does work. I intend riding Peaks Challenge next year,crazy maybe. But I want to prove to myself I can do it. Target is the full 13hours so will see how we go.
commenting here, just to chime in on how well the Assioma Faveros worked for me.
Neill mentioned in a separate video on Q-Factor, ("Want More Power? (How to Respect Cycling Q-factor)" - starting at the 7:34 mark), bi-lateral adductor cramps & VMO burn - I experienced these exact symptoms for months now and couldn't figure it out, even though everything else about my fit was roughly correct.
The Assioma pedals gave me the additional stance width I needed to help my knee tracking the line of the pedal stroke (adductor cramps & VMO burn, now gone) *AND* supremely accurate power data for my training without relying on a crank based meter. Wins all around. The information this channel provides is premium - one of these days, I'll join the RCA.
Thanks for sharing on the thread Aubrey
Let me just add one more - Keep it simple!. There are so many HIIT workouts out there that are too complicated trying to hit every zone at different time intervals in one session.
Yes, great point Ian. Thanks for adding to the thread.
Yeah have a look at some of the zwift workouts.they want you to hit a certain wattage during the rest period and cadence etc.that’s why I build my own workouts
had this type of power meter for about year and half now and its maybe dropped out ( struggled to pick up the head unit ) for about 20 seconds in that time tops ... highly reccomend them
Hey cam would love to see a video where you give your analysis on the zwift ineos training camp workouts
I'll have to take a look. Thanks fort the recommendation.
My testing will be the volcano climb on zwift as being indoors I know my performance will not be affected by wind etc and I keep all the protocols the same, go into it rested and treat it like a TT effort
Thanks for sharing on the thread Troy. Provided it's a consistent testing environment that is mostly what matters. Cam
I guess this video is about a year old now, but I have a question that's plagued me when trying to introduce HIIT training into my cycling. My main problem is that sub-threshold efforts just seem extremely easy and I keep wondering if I'm doing it wrong. For example, if my FTP is roughly my 1 hour power, then a 5 minute interval is essentially nothing even at FTP. If I do a 5 minute effort followed by a 3 minute recovery, I can basically do that all day. Even 3x10 seems like a dawdle when I'm doing it.
The kicker, though, is that I've had considerable over training symptoms that definitely go away with rest. It's possible that I'm under fueling as well so I'm working to correct that possibility. Also, taking a full week of zone 2 riding with no intervals doesn't appear to cause me over training issues. So... I guess my body is telling me the HIIT is effective.
It's a long winded question, but is it common to feel like sub threshold intervals are very easy, lulling you into a false sense that you can do more? I also wonder if my age (late 50's) and relatively low FTP (under 200) is contributing to my confusion...
Hi Cam, I recently transitioned to sprint cycling only. Would like to know what duration of cycling at what effort would build up type 1 muscle and destroy type 2 muscle fibre needed for sprints. There is a reason Jeffrey Hoogland won't participate in 4000 m pursuit even though he is a kilo WR holder.
Omg, I am first. I have planned this comment for all my years on Internet without opportunity!!!!!
Achievement unlocked!!!!
haha, congrats. I think UA-cam has a silver plaque for that.
Thanks for the content. Will you make something about base training again. Indoor season is starting I'm Canada
does HIT training also work with pulse, or do I need a wattmeter ?
All these zones...meh.
Easy / medium / hard, 😉
Keep it simple. Good info here.
I try to do polarized nowadays, i'm not at my highest FTP, but better overall performance and easier for me to sustain.
excellent advice, a lot of truths in there, - I've recently discovered the importance of Z2 training [kinetic coaching] as a way to push into the upper zones, a different approach that seems to really work i.e. some pros can make 400watts in z2. what would be your rules/plan if training for Peaks Challenge, Falls Creek? could be an interesting video to promote your coaching.
Thanks for sharing on the thread Marcus. Peaks is really about volume training. A BIG aerobic engine. So a lot of zone two rides for prolonged periods, with a sprinkle of HIIT work to activate / recruit more muscle fibres and add that variability into your load that shocks the working muscles. I think provided you can sit on the bike for 10 hours and pedal, and provided you get your nutrition right, you're well on your way to having a good day. Cam
I have Assioma's what cleats should I replace the current ones with? apparently Genuine Look Keo cleats don't work too well.
I have personally replaced my original cleats with Look Keo and it's been fine. Haven't noticed anything different. Cam
@@roadcyclingacademy TY
I’d like to increase my steady state cruising speed, and my 5 minute power.
Zone two is a good place to start for steady state cruising speed. Exclusive work in this space with a focus on constant pressure. 5 minute power is V02 max / zone five work. Good luck!
Might be the wrong channel but did elves give you a discount code from your other videos?
No discount code provided as yet Chris. Cheers, Cam
What are your thoughts on single sided power meters?
If you know you're mostly consistent left to right, then I feel it's a good way to save some money. But if you don't know then you'll always wonder if you're stronger on one side.
I find my power zones on these calculators don't work well. I have a very high sub 30s power but low FTP. IE Max power 1300w with a 262 FTP (20 min test). Is there a different way to find zones for sprinter builds?
Well, just do higher zones work (z5+) by feel. Try to make first rep at 80% of your max effort for target time (with fresh legs the power will be probably closer to 90% max) and then try to make it a bit harder each rep. If you overshoot and legs are dead after three reps out of five planned, that's not a big problem, now you know your limit, just end session and try to be more conservative next time. Being able to pace yourself without gadgets is a great skill.
Any promo code for assioma pedal ?
Unfortunately not Aiden, but I'll mention to Assioma you asked and see (long shot) if there's anything they can provide. Cheers, Cam
Wheres The Peoples Cam? Cam? as you know, you need him to help keep you on track. Some bloke in a baseball cap, studying graphs has grabbed his seat 😉
“Hight” intensity?
Must have missed it in the review. Where did you spot it John?
High intensity advice from a bloke who pulls the parachute when high intensity is required 🤔
You are correct Damo Damo. Cam is one of the biggest frauds on the internet. Dial 000 and let them know. RCA Team.
Sorry but when my bike is 500 im not gonna drop 1k on a power meter, u could’ve just said at the beginning this video is for the rich or very serious racers and spare 2 minutes of my life
sell ur bike buy a power meter 😂
@@harrydelaney6623 u mean half of a power meter haha
@@Elonpocalyps420 true 😂