Great video. I have been on that exact journey for 18 months now and its worked out true. My problem is that spent hundreds of hours trying to work it out , but you summarised it in 15 min. Thanks
Look, the fact you figured it out on your own is absolutely fantastic and a huge win! This is what I do, and have been doing, for the better part of 20 years as a full time job. You’re doing far better than many others, as you had the fortitude and ability to figure it out, whereas most get frustrated and give up!
It sucks working a physical full time job. To strength train and cycling the time I need between my job and life duties, there’s is only time to enjoy cycling.
Well I hear ya on this! For you it may not be traditional strength training. You may need to figure out what you physical job is not giving you, or what movements and postures you get a ton of, and then be more precise and specific with a very few strength movements done as short, pointed 15-20 min sessions. Other times it just comes down to “will you give 2x 30 min each week to strength train instead of ride your bike”? There is no wrong answer, you just need to figure out what makes sense and works for you as far as building a resilient and strong body … now and for the next 60 years.
I think when you get older you will appreciate the physical job. I see people my age working office jobs and they can’t even walk right anymore. I think repetition of tasks is the problem. It creates occupational injuries.
Yep, thanks for this. Great pep talk. If we really want to be better, we need to *be* better. For me, discipline around food and starting strength training is the tough challenge.
What I'm doing now is clearly not working, so I will test your ideas and see how it goes. However, I am starting cyclocross season, so can't focus too much on weight loss yet. Until then, I subscribed.
Good call! The intensity of cross is definitely NOT the time to try the no eating rides. However, take a measure of your protein intake and see how much you’re actually eating… if it’s below 1.4g/kg you’ll want to get started. It’s also a good time to give strength training a start BUT you’ll want to be in the “anatomical adaptations phase”. I’ve laid out everything, including exercises with sets and reps etc, in my best-selling book “strength training for cycling performance”.
Great Stuff and I plan on contacting you soon to get started on a program. Currently, reading your book "Strength Training for Cycling Performance" and reviewing these UA-cam recordings.
Thanks Bradley! Really happy to have you here, and have you learning how to get faster and stronger. It helps me immensely if you would give my book a review on Amazon, as it helps get more folks to 1. See it and 2. More likely to pick up a copy for themselves.
1 wrong, 2 correct, 3 wrong. As someone who has been legit skinny fat @ 70kg and lost weight to get to 67 and 11% fat, I've negated strength for decades and not eaten ENOUGH protien /calories which is why I've lost muscle mass that I didn't want to lose. I've trained all year round and riding has improved, but at a certain point lack of muscle mass is a problem even with low body fat. I'm riding LESS now and doing weights.
So this is what has worked for literally hundreds of riders I’ve coached over the nearly last 20 years- of all abilities and backgrounds. 1. Perhaps you didn’t have a fully structured training plan, but you probably had a “focus” for a period of 2-6 weeks at a time. It’s about choosing one thing to focus on at a time. 3. Actually you yourself in your comment just said you did exactly what I said to do: caloric deficit, and / OR swap out some carbs for protein to make sure you’re at 0.8g/pound or 1.6g/kg of protein a day…as most think they’re eating enough protein but when they actually count they are far under… which it sounds like you were.
I have question. I weight train year around and I train 12-15hrs/wk on the bike. At what point should I lift heavy/more in the season and then back off. I'm also trying to lose 5kgs while still being fast on the bike.
I cover everything strength training for performance related in my best-selling book “strength training for performance”. a.co/d/eZ3NHLn In short, it changes throughout the high ride season, and there is or can me a short (2-4wk) maintenance period. There’s a lot to it, but the book covers it all! If you’re trying to lose 5kg, then the base period (essentially starting now) is the time to make that happen. Follow this video, making sure you’re in a caloric deficit of around 300-400 calories a day, and getting 1.6-2.0g of protein per kilo of bodyweight.
You’re not BMI fat, however when you put on a shirt, you look soft. You have some fat around your belly, thighs, or upper arms, and your lean muscle mass is below average for your age cohort.
It depends. Listen to that part of the video again. If your intervals sessions 75 min or LESS we want to try to get through without, however, that does mean you’ll need to eat appropriately to support your training before the session!
I don't think not eating in your zone 2, which can have a high demand in energy, is the way to go. I foresee a lot of people taking this advice to overeat afterwards. Bonking isn't fun and has no meaningful stimulus. Imagine riding at 180w for 2.5h not eating anything, your hunger will be insane and you'll hate your life.
So here's the thing, your zone 2/LSD rides up to 2.5 hours SHOULD be self-sufficient from your fat stores! So riding to the point you bonk actually can serve you, if you listen to it and understand: What exactly is bonking? It is your body slowing you down because you're riding too fast/hard to supply energy from your fat stores as your glycogen stores run low/out.... so if you cannot ride for 2 hrs at TRUE endurance pace, we have a huge fat burning + performance boosting opportunity ripe for the picking, and really simple to get (but not easy to do). The problem, is that most riders are not riding at their true endurance paces, and are riding too hard to actually get the endurance ride benefits. Alongside this, all too often we are eating on these (what should be) true endurance rides, specifically high-sugar supplements like gels, chews, chomps, and sports drinks. These are great for when you're doing higher intensities, but really, even then, your high intensity trainings up to 75-90 min in length should also be almost 100% food free (given you're fueling properly beforehand and after). This is why later in the video I give guidance as to what to eat after and how the plate should look: 1/3 plate protein, 1/3 fibrous veggies, the rest carbs (CAN be starchy carbs). The higher protein allows for better blood sugar regulation, slows digestions, increases feeling full (as do fibrous veggies), and allows you to eat less, and thus burn more fat after the ride.... important point here is that you do NEED some carbs post-rde, but we ideally want to avoid high sugar. Does this all make sense?
BTW, don't take just my word for it! I had a great interview with Trevor Connor on my Podcast about this exact topic, back in 2020. Here's a link to it. spotifyanchor-web.app.link/e/JLH4TNf3kNb
Zone 1 and Zone 2 are aerobic energy zones. You only use a small amount of muscle glycogen during this type of exercise as long as you don’t push up hills or sprint for stop signs. He’s saying stay in this zone 100% of the ride up to 2 1/2 hours. The theory is that your carbs are the pilot light for the thorough burning of fats. After about 2 1/2 hours you will need to replenish your muscle glycogen a bit, or go into ketosis and use muscle protein as your pilot light, which will waste muscle and keep you skinny fat. LSD/Zone 2 is time consuming, that is why he suggests doing 3-4 hour rides, without going into zone 3 or 4, with small healthy snacks.
Your glycogen stores 2500 calories of energy. You usually cannot burn 2500 calories on a normal 3 hour ride. Fasting will burn the fat, burn the glycogen. Eat 60-100g’s of protein after the ride. No snacking. Sit-ups and leg lifts to get rid of your pear shape.
Not eating on rides is a bad idea. Sure, maybe it is great for the short term but for the longer term it is not sustainable. Wanna lose fat….go lifting and properly feed yourself.
I think you missed an important part here: to become more fat efficient, you won’t be eating on STRICTLY endurance rides until the 2-2.5 hr mark… however you WILL be eating BEFORE and after the ride.
Your promoting weight watchers , do also watch Opera? Fat adaption doesn't work like your saying what a load of rubbish look up professor Tim Nokes he made up loadind in the 60s now look what he says
Very familiar with Dr. Noakes' work. What I’m sharing here is what has worked for the probably thousand or so riders I’ve worked with over the last almost 20 years as a cycling coach. That said, it is not a 1- stop shop. As I noted in the video there are 4 pillars to fitness/athletic progression and all need to be taken into account.
Great video. I have been on that exact journey for 18 months now and its worked out true. My problem is that spent hundreds of hours trying to work it out , but you summarised it in 15 min.
Thanks
Look, the fact you figured it out on your own is absolutely fantastic and a huge win!
This is what I do, and have been doing, for the better part of 20 years as a full time job.
You’re doing far better than many others, as you had the fortitude and ability to figure it out, whereas most get frustrated and give up!
I really need to listen to this again and again. There are a lot of gems in this podcast ✨️ 🙌 🙏
Thank you! Let me know what else you’d like to learn about and I’ll do my best to make some content for ya!
It sucks working a physical full time job. To strength train and cycling the time I need between my job and life duties, there’s is only time to enjoy cycling.
Well I hear ya on this!
For you it may not be traditional strength training. You may need to figure out what you physical job is not giving you, or what movements and postures you get a ton of, and then be more precise and specific with a very few strength movements done as short, pointed 15-20 min sessions.
Other times it just comes down to “will you give 2x 30 min each week to strength train instead of ride your bike”?
There is no wrong answer, you just need to figure out what makes sense and works for you as far as building a resilient and strong body … now and for the next 60 years.
I think when you get older you will appreciate the physical job. I see people my age working office jobs and they can’t even walk right anymore. I think repetition of tasks is the problem. It creates occupational injuries.
Yep, thanks for this. Great pep talk. If we really want to be better, we need to *be* better. For me, discipline around food and starting strength training is the tough challenge.
@@JibbaJabber you're welcome!
Well, let's start with the easy: what is the ONE thing that will be easy for you to do 2* a week this week?
What I'm doing now is clearly not working, so I will test your ideas and see how it goes. However, I am starting cyclocross season, so can't focus too much on weight loss yet. Until then, I subscribed.
Good call!
The intensity of cross is definitely NOT the time to try the no eating rides.
However, take a measure of your protein intake and see how much you’re actually eating… if it’s below 1.4g/kg you’ll want to get started.
It’s also a good time to give strength training a start BUT you’ll want to be in the “anatomical adaptations phase”. I’ve laid out everything, including exercises with sets and reps etc, in my best-selling book “strength training for cycling performance”.
Great Stuff and I plan on contacting you soon to get started on a program. Currently, reading your book "Strength Training for Cycling Performance" and reviewing these UA-cam recordings.
Thanks Bradley! Really happy to have you here, and have you learning how to get faster and stronger.
It helps me immensely if you would give my book a review on Amazon, as it helps get more folks to 1. See it and 2. More likely to pick up a copy for themselves.
I wouldn't want skinny id prefer fat muscle but i have neither 😅
🫠🤪😂
1 wrong, 2 correct, 3 wrong. As someone who has been legit skinny fat @ 70kg and lost weight to get to 67 and 11% fat, I've negated strength for decades and not eaten ENOUGH protien /calories which is why I've lost muscle mass that I didn't want to lose. I've trained all year round and riding has improved, but at a certain point lack of muscle mass is a problem even with low body fat. I'm riding LESS now and doing weights.
So this is what has worked for literally hundreds of riders I’ve coached over the nearly last 20 years- of all abilities and backgrounds.
1. Perhaps you didn’t have a fully structured training plan, but you probably had a “focus” for a period of 2-6 weeks at a time. It’s about choosing one thing to focus on at a time.
3. Actually you yourself in your comment just said you did exactly what I said to do: caloric deficit, and / OR swap out some carbs for protein to make sure you’re at 0.8g/pound or 1.6g/kg of protein a day…as most think they’re eating enough protein but when they actually count they are far under… which it sounds like you were.
Very happy to hear you’ve discovered the huge benefits of year round strength training!
If you are "fat adapted" you wont bonk. The reason you bonk is that you are carb dependant for energy
Yes. And.
You need to train for that to happen. That’s what the first part of this lesson is all about: how to actually teach your body how to do so.
No climbs on Long Island. It is totally flat
Riding north/northwest of the city… tons of cyclists from NYC I’ve coached head out of the city for nice riding and climbs.
I have question. I weight train year around and I train 12-15hrs/wk on the bike. At what point should I lift heavy/more in the season and then back off. I'm also trying to lose 5kgs while still being fast on the bike.
I cover everything strength training for performance related in my best-selling book “strength training for performance”.
a.co/d/eZ3NHLn
In short, it changes throughout the high ride season, and there is or can me a short (2-4wk) maintenance period.
There’s a lot to it, but the book covers it all!
If you’re trying to lose 5kg, then the base period (essentially starting now) is the time to make that happen.
Follow this video, making sure you’re in a caloric deficit of around 300-400 calories a day, and getting 1.6-2.0g of protein per kilo of bodyweight.
@@HVTraining I have this book, an excellent source of knowledge, I recommend!
Great video and sage advice Menachem!
@@endurancejourneycoaching thank you! How was your triathlon season this year?
Is this Ori training behind you?
Both her and her mom were working out while I was filming this :)
How does one define skinny fat? Are there any metrics or empirical numbers?
You’re not BMI fat, however when you put on a shirt, you look soft.
You have some fat around your belly, thighs, or upper arms, and your lean muscle mass is below average for your age cohort.
would you consider Yoga strength training?
mmm Resistance training, possibly- depends on what school you're following.
But not necessarily strength training.
2 hour interval session without consuming carbs?? 😂
You need carbs for intervals if the intensity is high, hear what you are seeing
It depends.
Listen to that part of the video again.
If your intervals sessions 75 min or LESS we want to try to get through without, however, that does mean you’ll need to eat appropriately to support your training before the session!
I don't think not eating in your zone 2, which can have a high demand in energy, is the way to go. I foresee a lot of people taking this advice to overeat afterwards. Bonking isn't fun and has no meaningful stimulus. Imagine riding at 180w for 2.5h not eating anything, your hunger will be insane and you'll hate your life.
So here's the thing, your zone 2/LSD rides up to 2.5 hours SHOULD be self-sufficient from your fat stores!
So riding to the point you bonk actually can serve you, if you listen to it and understand:
What exactly is bonking? It is your body slowing you down because you're riding too fast/hard to supply energy from your fat stores as your glycogen stores run low/out.... so if you cannot ride for 2 hrs at TRUE endurance pace, we have a huge fat burning + performance boosting opportunity ripe for the picking, and really simple to get (but not easy to do).
The problem, is that most riders are not riding at their true endurance paces, and are riding too hard to actually get the endurance ride benefits.
Alongside this, all too often we are eating on these (what should be) true endurance rides, specifically high-sugar supplements like gels, chews, chomps, and sports drinks. These are great for when you're doing higher intensities, but really, even then, your high intensity trainings up to 75-90 min in length should also be almost 100% food free (given you're fueling properly beforehand and after).
This is why later in the video I give guidance as to what to eat after and how the plate should look: 1/3 plate protein, 1/3 fibrous veggies, the rest carbs (CAN be starchy carbs).
The higher protein allows for better blood sugar regulation, slows digestions, increases feeling full (as do fibrous veggies), and allows you to eat less, and thus burn more fat after the ride.... important point here is that you do NEED some carbs post-rde, but we ideally want to avoid high sugar.
Does this all make sense?
BTW, don't take just my word for it! I had a great interview with Trevor Connor on my Podcast about this exact topic, back in 2020. Here's a link to it.
spotifyanchor-web.app.link/e/JLH4TNf3kNb
Zone 1 and Zone 2 are aerobic energy zones. You only use a small amount of muscle glycogen during this type of exercise as long as you don’t push up hills or sprint for stop signs. He’s saying stay in this zone 100% of the ride up to 2 1/2 hours. The theory is that your carbs are the pilot light for the thorough burning of fats. After about 2 1/2 hours you will need to replenish your muscle glycogen a bit, or go into ketosis and use muscle protein as your pilot light, which will waste muscle and keep you skinny fat.
LSD/Zone 2 is time consuming, that is why he suggests doing 3-4 hour rides, without going into zone 3 or 4, with small healthy snacks.
Spot on!
Your glycogen stores 2500 calories of energy. You usually cannot burn 2500 calories on a normal 3 hour ride. Fasting will burn the fat, burn the glycogen. Eat 60-100g’s of protein after the ride. No snacking. Sit-ups and leg lifts to get rid of your pear shape.
Boom
Not eating on rides is a bad idea. Sure, maybe it is great for the short term but for the longer term it is not sustainable. Wanna lose fat….go lifting and properly feed yourself.
I think you missed an important part here: to become more fat efficient, you won’t be eating on STRICTLY endurance rides until the 2-2.5 hr mark… however you WILL be eating BEFORE and after the ride.
Your promoting weight watchers , do also watch Opera? Fat adaption doesn't work like your saying what a load of rubbish look up professor Tim Nokes he made up loadind in the 60s now look what he says
Very familiar with Dr. Noakes' work.
What I’m sharing here is what has worked for the probably thousand or so riders I’ve worked with over the last almost 20 years as a cycling coach.
That said, it is not a 1- stop shop. As I noted in the video there are 4 pillars to fitness/athletic progression and all need to be taken into account.