Trying to Explain Cycling Training Zones to My Wife
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- Опубліковано 18 вер 2024
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In this video - cycling training zones explained - I outline the seven cycling power zones to my wife so we can implement an effective training program. Following an FTP Test we did on Zwift, Alice now has her training zones. Prior she was just using heart rate. Preparing for the Noosa Triathlon in November, I educate Alice on:
Zone One / Active Recovery
Zone two / Endurance
Zone three / Tempo
Zone Four / Threshold
Zone five / VO2 Max
Zone Six / Anaerobic Capacity
Zone Seven / Neuromuscular
I also explain high level to Alice how we will implement these zones into her cycling training regime.
Husband VS Wife FTP Test: • Zwift Ramp FTP Test (H...
Alice’s Instagram: / thewholedaily
My Instagram: / camnicholls81
#cyclingtips #cyclingtraining #cyclingworkout
I appreciate this uncut and real interactions you had in this video, farts and all. So much better than 95% of stuff on UA-cam if you ask me, and you talked about arguably one of the most boring aspects of life, training
Thanks mate, appreciate the comment. Cam
Cam Nicholls much love man, keep up the content 👍👍👍
I wonder how many people replayed to here the fart for the second time, I know I did lol
Kev Wells because fart jokes just never get old!
haha! Classic Kev
Lol I did
I learned absolutely nothing about training, but I learned a great deal about being patient while my wife pokes fun at me, doesn't listen, and pushes my buttons. Thank you for the great vid!
haha, well said Chris. I was a lost man for a few hours after that discussion! Cam
I have yet to watch it but if that's what its gonna do for me...LET'S GOOOOOOO 🤣👍
You two are hilarious. She's really trying so hard to be interested though. Bravo. What a wife.
Thats how to keep a partner Longtime. Goes both ways. Gotta listen and show interest even if you dont like it at all
Training zones like your gym weight rack, good analogy.
Cheers Andrew. Cam
You two are awesome! Keeping it real at all times. Very relatable. 👍🤣👍 You are going to be an outstanding coach. I'm still working with help from your online course. Taking it one day at a time. Update coming soon 😉 Base HR looking good.
Thanks mate and looking forward to the continued updates! Cheers, Cam
You two are funny as hell! You play well together, and I really enjoy watching the interplay between you! Keep on keeping on!
"Well we might brake up, *BUT* ..."
That's some commitment right there. 😂
LMAO.....she really threw you there, Lol.... @ 1:01
haha, absolutely Tex. Cam
Cam - a point of clarification (and maybe pedantry on my part), responding to Alice's question early on about whether the training zones also applied to swimming and running. Training zones are about physiological load,so as a concept the zones are equally relevant to running and swimming. Cycling has the advantage of power meters making it easy for us to measure physiological outputs. A plan based around percentage ftp is only cycling specific to the extent that it's based around and executed around power outputs measured by a bicycle (or smart trainer) power meter. If we had equivalent metrics for swimming, running, walking or any other aerobic based activity, we could design an equivalent training program for that activity.
Thanks for sharing David, You should have been the one sitting there next to Alice explaining! Although it is a VERY challenging task to get her to listen, let me tell you! Cam
@@CamNicholls ;-) funny how we pay the least attention to the people closest to us! Brave of you both to be putting this kind of interaction out in public!
Zone training always pertains to theory and performance synthesis. Measuring "watts" is just one strategy.
@@indonesiaamerica7050 that was kinda what i was trying to say. ;-)
@@davidpodger1388
I got you. People fixate on "watts" with the idea that other data is irrelevant. And yet measuring "watts" is merely exploiting knowledge of the laws of thermodynamics. If these metrics don't truly help us improve our training doctrines and execution they are pointless or worse. I find that in "pop science" people seem to think that power metrics validate the things that they already do. It's pseudo "scientific" confirmation bias. On the one hand, converting to watts is great for cross training, as you noted, but on the other hand should not be used as a metric that is 'deterministic' of our 'natural level.' It's just a standardized way of measuring power at the designated place. It (in isolation) tells us nothing about our potential to improve.
you guys are my fave. alice’s question around 3:00 was such a good clarification point. people shouldn’t be afraid to ask anything if they are genuinely trying to learn and improve. as an instructor, i appreciate a good student. and cam, your on camera demeanor is so goldilocks. alice gets 35 bonus points for the fart. hehehe. cam gets 75 points for not passing out. and whoaaa way to drop a breaking news bomb on air, alice! that’s a bold move. score another 45 points for her. the day before flying halfway around the world. sheesh. she must be an iron...person.
.
WHOA DOUBLE NEWS DROP dude, you’re now a real life cycling coach?!!!!?!?! wow that’s groovy, congrats on your continued evolution, and just choosing things that feel right to you. that’s cool to see, just as a person. i admire that, and it gets me excited about life to see friends out there living and doing the damn thing. cam gets 290 bonus points for being a mfkn champion.
.
thanks for the vid, as always.
haha! Cheers Eriq.Love the bonus points too! Cam
Cam is extremely patient. (I am also an Eric Brown, I have never seen your spelling but like it!)
Love it! Your videos always feel like I’m getting tips from one of the guys at my local bike shop. Thanks for helping me decipher the training zones... It may be time for a power meter.
Glad to hear that Kelly. Definitely, power meter is a great tool. Cam
Great vid you two. Has to be one of my favorites. You two certainly got some good laughs out of me! Power zones are a great way to train so you aren't just going out and riding. It can be a much more meaningful ride when you have a specific goal to train to and then on the flip side of that, it can make those times when you do go out on the bike just for fun even more enjoyable. Keep up the great work! Cheers!!
Cheers Ethan. Cam
Great vid👍cheers for the info & chuckles 😂 (perfect balance). Best of luck to ye both, looking forward to seeing how the zone training goes. Big hello from Ireland ☘
Thank you Anthony, much appreciated. Cam
Alice stole the show in that vid - she's hilarious! Her FTP is exactly the same as mine so I got a lot out of your tips Cam. Thanks for the great advice.
She always does Linda! Cheers Cam
This vid cracked me up, great stuff "I ate kale chips for lunch" ahahahaha
Nice one Joe, haha. Thanks for sharing. Cam
That was a great video but I got the impression that Cam started to regret the video idea at the four minute mark....
haha, correct David!
Cam! You sure got a keeper there, you and your wife are golden together haha This video was really helpful to me as I train with a power meter but have yet to try a FTP test. Thank you for all of your cycling advice!
No worries Shawnie, I recommend the Half Monty for an FTP test these days! Good luck with the training. Cam
Why do I have the sense that you 2 are actually genuine. Great job!!!!
haha, thank you sir. I think we're all a bit over the perfect script. I am anyway.
I do enjoy your recommendations Cam, and your wife in the videos is very good. I have been working with your training program and enjoy them. Continue the good work please. Think you will be a awesome cycling coach!!
Cheers David, much appreciated. Cam
Awesome! Your wife brought serious realism, to your already awesome vids.
Thank you for sharing this info
helped me so much...
Classic. Sorry, would offer to Alice two zones to train to. 1. Can keep a conversation pace. 2. Don’t want to talk to anyone, and even belt out your favorite sh*t. Once that happens, perhaps if you survive, can progress into zone 7 level. 2 cents worth, always enjoy the content Cam.
haha, great stuff/insights there Robert. Cheers, Cam
mate, your vids just get better and better! Once I get myself a new trainer, I'll definitely be signing up for the online coaching course you've issued.
Thanks mate, much appreciated.Cheers, Cam
Great Vid cam. Informative and Bloody funny as well
Cheers Glenn.
Love the Ironperson! Super informative stuff! Super stock to see the progression.
Wow, brave man coaching your wife!
Tried to point out a few things to my wife regarding swimming and riding, but because she can run rings around me, she doesn't listen to a damn thing and just wants to argue and constantly ask "why?" without actually wanting to know.
OMG! Your wife is fanny as hell!! Pretty much add a smile in my face the whole video... Looking forward for more
Big hug
hahaha! Fanny as hell. Classic.
Never fails to learn something new from your videos. Perfect!
Great to hear, thanks for sharing. Cam
Love the oversharing.....
Glad to hear! haha. Cam
this is so useful , thank you for explaining!
Great video. I really enjoyed it. Be careful though re glycogen and oxygen. Glycogen is broken down both aerobically and anaerobically. So try to avoid statements like you start using glycogen instead of oxygen. During a 2 hr ride at tempo you might use 50% of your muscle glycogen and most of it is aerobic breakdown. But during a 30 sec max sprint you can use 40-50% of glycogen but mainly anaerobically.
Fantastic video, had me laughing aloud several times.
All movements are the best exercise for health .
The level at which you don't have enough oxygen, is called the Fart Zone :P
Great video Cam. New subscriber!
Cheers Andrew, and thanks for supporting the channel. Cam
Cam. Patience of a saint. I would never condone domestic violence but OMG a few pot plants would have been kicked over after doing that! 😁
Haha!
As we would say in Trinidad and Tobago the most southerly island of the Caribbean, "Alice mouth not easy." 🤔🤣😘
Can you provide us the website that u use to calculate the power zone? Thanks Cam👍
great Video. Keep on the good work. Greatings from Switzerland.
Cheers Alain, much appreciated. My wife arrived in Germany today! She's in your neck of the woods for a week! Cam
Hey Cam, great work you two 🙌🏽 really enjoy all your videos and always really look forward to the next one 👍
Have been really interested in your recent series around training zones and efforts and wondered if you are planning on complimenting these by touching on recovery methods and pre and post fueling (something I really struggle with and something I think holds back my performance).
Hope to shout you a coffee and say hi in Superrandom one day 👍
Cheers, Pete
Cheers, Pete. I have this one on the list actually, but probably another month or so away. I am a little behind on commitments! Always love a coffee! Cheers, Cam
Love this channel
Great video! Informational and you guys are so cute.
Priceless. Rock on.
Great video, just so happen to have the very exact same FTP.
At what point do you re-test for a new FTP and zones?
We go every six weeks at the RCA. That’s when you’re building. Off season don’t worry about it so much.
@@CamNicholls Perfect!
I'm coming into the season late, after not having biked for 3 years, having done no aerobic conditioning either and gaining 30kgs. So I started my "base phase" mid-March.
Jeeeezasssss mate, once both kids are 18 I hope to see you through that door without a goodbye. What a toxic ...
'Training zones are not "settled science." They represent zones where certain things are supposed to be happening in synthesis as the athlete is doing his thing. Training zones represent analytical paradigms. If you don't understand the theories behind human performance and what is being measured along with what is presumed then you won't really understand the labels. Power metrics simply try to come up with an objective measure that is consistent over time. This replaces what used to be called perceived exertion. Power is sorted in to zones to accommodate the simple fact that we can't ever really know at any given moment in time how much power anyone is capable of producing and even when we measure it when can only speculate about how this energy is produced and therefore we can only speculate what the training effects will be (not to mention immediate effects pertaining to how well you can finish the session).
Zone training was originally based on "sprints" versus "steady state" or "pursuit" (400 meter running) etc. according to traditional preparation doctrines before we had any "science" measuring tools. The first modern take on "zone"training came from heart studies. In cycling, certain pundits then suggested that training by "power zone" (rather than simply taking power and HR results from the occasional lab ramp tests) should be "better" than training by HR zones. This is actually a false dilemma and "pop science" explanations have led people people in to think that power metrics is some special gold standard when it really isn't. It's only a gold standard to the extent that we can rely on the laws of thermodynamics. It's just a standardized measuring point. It's very often more useful to look at torque production if you want to understand surprises that crop up (blowing up earlier than anticipated or whatever).
In any case, HR and power timelines are very important for tracking training and competition results. Tracking cadence along those same session timelines is also critical for any athlete that isn't already confident that they're getting close to their theoretical maximum capabilities. Even people like Jan Ullrich would have done far better with more focus not just on power and HR results but on specific cadence training because every single time he lost ground on mountain stages he was caught pedaling too slowly (yeah, he "blew up") and did not have a fallback strategy (a cogset that allowed him to recover before blowing up so completely). Next to Armstrong (just as one clear example) he would be pushing a slightly slower gear, or even the same gear, and then if Armstrong started to blow up a little he'd change gears to a cog that Ullrich hadn't even brought along. Those recovery moments make all the difference in the world. If you don't carefully study cadence factors you won't understand when a "sweet spot power zone" changes through time in to a "red zone." It's really because the zones are nexuses and our bodies are not putting out power like machines. There are ebbs and flows of potential. Using "zones" helps us with useful skills focus but in the end if you don't know what all of the theories and caveats are you're just performing a religious duty rather than consistently learning how best to prepare and perform as an athlete (or coach).
Zone theories have been around forever. None of the various theories are more valid than any other. It's a matter of understanding caveats and synthesis and constantly refining how those theories (and the resulting data) are relevant to any given human. A lot of what has been written about "power zones" where it is implied or even explicitly stated that "power zones" have "replaced" HR zone training is totally counter productive. It's simply not true. I would NEVER suggest ANYONE record power while neglecting HR. Power can be estimated after the fact. It's always better to have a solid measurement rather than estimating something after the fact, of course, but to suggest that power metrics are so important that HR doesn't matter is pure insanity. There's no justification whatsoever for such an assertion. I suggest to anyone that cares about measuring human performance that solid HR measurement with 1-second samples is way more important than even buying the power meter at all. And then learn the relationships between HR and power curves or you're better off just joining group rides for speed work and then riding slowly on "recovery" or LSD days. If you don't want to go back to school or spend dozens of hours trying to figure out where to start, you can look at tools like the Garmin Forerunner 935 (and I think all of the new Edge units have the same feature) that gives rough summaries of performance each time you record a serious session (IOW, you spend at least a few minutes in the upper zones). Look at the reports and the sections highlighted where power relative to HR goes up and down compared to historical results. Track your diet as well because you'll find that not only heat but changing pre-session diet can affect power-HR correlations. And maybe most important of all is that if you first learn about relationships between HR and power you will realize that you can focus on better training efficiency rather than getting stuck on the mindset that "FTP" is the only magical number that "drives" performance. Because it doesn't. Not only that but FTP 20 or FTP 60 gets it backwards for most athletes. For developing athletes the zones should be constructed according to objectives. For those "undeveloped" that want to get maximum results from season to season it's much better to focus on zone training that focuses on the power curve under 7 or 8 minutes and work out structured training based on that. Only when it comes to "fine tuning' performance (for competition) does any athlete really need to take FTP 20 (or longer) seriously. And even then it's not critical to do "max" tests that might lead to premature fatigue before a looming competition. Better to learn HR to power correlations, take a submax FTP and use that for your pacing predictions for training and racing. Once you have some competitions in your data records you'll have an even better understanding of how all of these metrics should fit together. Doing 20+ minutes of "max power" or "FTP max" sessions really should only be done when it will also help complete your training goals. Just doing them to "check" without considering how it fits in your training program is counterproductive. I think that a lot of athletes today get stuck because they prioritize taking this metric rather than figuring out the ideal way to improve performance and measure gains through understanding power and efficiency rather than banking it all on "FTP" tests that end up being done too often. Also, zone training should be done not just on percent of FTP but fine tuned according to specific results, including HR curves. When I want to do indoor work to improve efficiency I create narrow power, HR and cadence zones and then focus on deep breathing and moderate cadence to find that "most efficient" mode. That is more important than "sweet spot" zone training according to a rigid, predetermined schedule. Spend a few hours in the hills and you're guaranteed to get the same general effect as "sweet spot" zone training. But don't neglect the other factors. Don't fixate on "wattage" formulas to the extent that you kill your ability to actually learn how to train for maximum performance when you really want it. Most zone training programs are fixated only on getting higher test results with the assumption that that is the most valid end goal because FTP determines performance in competition when it doesn't. It's a key metric but not the most important one.
Thanks for sharing on this thread. Cheers, Cam
Great break down 7 zones for a newbie one year cyclists like myself. Did my 1st century solo ride past weekend in 7 hours I’m hooked @ 57 years old. Hope to do a Ironman someday. Thanks for your sharing
for my training zones since I don't have a power metre on my bike could my heart rate be a substitute? and if so would my FTP be my max heart rate?
Haha Alice is hilarious! Dropping one made me 😂😂
Edit: didn’t realize this was 2 hrs ago! What’s her FTP now?
Low! She’s not riding anymore
You have some great 🚴🏻♂️ training tips Cam. How I know? You are still married!
Also I have used a few of them. Love the videos. Well done.
Haha cheers mate
She looks like Prince's wife when she is smiling.
lol. I sense the marriage tension in this vid.
Lmao that was funny give her a pass!🤣😂 great start for the e video
Your wife is hilarious 😂
Alice is quite... "cheeky," as they say in the Commonwealth. :)
Online training - I’ll take a look. I’m guessing the watts can translate to HR as I don’t have a power meter
Hey Brian, if you wanted to join I would get you to purchase a power meter. The online training is centered around training with power because it's the best method for you to go to the next level with your cycling. Cheers, Cam
Thanks Cam - the swift reply much appreciated - I’ll look into the power meter and I’m about to get a static trainer. When I get this sorted - I’ll come back to you. Looked at the promo videos and this looks great. Just playing catch up with your UA-cam material. All looks good 👍
@@briantreadwell2206 No worries, I was just finishing off some comments when yours popped up. If you can afford it I'd HIGHLY recommend a smart trainer. You could do this before a power meter. You can learn the power trade indoors before you take it outside. Cam
think that plants in threshold after that fart,,,,,,
hahaha, love it George. Cam
Every time I see a video about training zones it seems there are new ones being invented...
Which is the new one here? 7 is very common
lol 5 second efforts in the evening lmao
Between two ferns: Cycling dition
Can u train all zones in one ride? For example on hill repeats...
Yep, can do
I always thought zone 3 was supposed to be good for sweet-spot training
If you're really conditioned aerobically it can be good, but for most road cyclists they spend way too much time there when they're better off spending time elsewhere.
Where can I find the FTP Watt Zone Calculator?
There's a new online. Just Google it and you'd get a number. Like this www.power-pedals.com/what-is-ftp-cycling-power-zones-explained/
Could we alos have one called 'Explaining training Sessions To My Husband'?
Gou do know what a cut is right??
Interesting you are becoming a coach
Yep, in July I start! Cam
219 heart rate. That doesn't look right.
You both just do it sporadically huh? :))
no worry about the marriage when she laughs at the word "crank" every mans dream wife!!!
hahaha!
She’s hilarious 😂
Funniest coaching video I have ever seen - off to buy some Kale
Alice looks a bit like Kate Middleton, or the Duchess of Cambridge as she is now.
I guess Zone 2 should read Endurance and not Edurance
Correct typo
Alice looks like the type of lady who could switch up and be a Karen in no time.
She might be stronger than I am... :(
Her ftp is higher than me !
We need your wife in ALL your videos please!
Epic
The question is what will happen when she's riding 218 Watts all the time.
That would be impressive!
Rule 1: Never work with your wife.
Haha she is awesome
Great video Cam. I must admit that when you said you'd be Alice's coach I thought ...... there goes the marriage, and you both agreed! Ha Ha.
I tried to teach my wife a while back and we're still arguing over correct tyre pressure, what front chain ring to ride on and whether her ankle socks are suitable!
Good luck. Cheers Peter
haha! Classic stuff Peter.
Omg I watched all bc is great info you’re giving but the interruptions of the woman was so annoying! a shorter one explaining the same would be defo a better video!
This was hard to watch
hilarious!
Hey Cam, how about a video on sweet spot training?
Yes it's on the list.
Maybe you can use shopping terms to explain.
STD test 😂
Wow, such fun to have a wife who's always ridiculing and putting you down. Forget the fitness coaching, the woman needs a coach to get the chip off her shoulder. It is very uncomfortable to watch a spouse, man or woman, squirm and blush at such mean-spirited treatment. What a terrible example for the daughters.
husband and wife don't wear wedding rings?......... hmmm
I can't speak for Cam nor Alice however I can say that the rings represent ownership/slavery (thankyou Saturn).
@@BlazingBigJointz I thought they represent commitment ... ;/
Google also says the ring (circle) means infinity and the vein on the fourth finger is linked to the heart.
@@DanTuber Gog-el (demon god) is entangled in lies. Study Saturn and the occult and you can learn a lot more than what gog-el feeds you.
Would you believe, I lost mine many years ago! Alice does F45 and was constantly taking them off, so we both don't wear. Cam
DanTuber - just a thought... Maybe you should change your call tag to “spoon.”
I feel like he hates her and they’re going to get divorced