The FIVE Training Tips that Got Me to A Grade
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- Опубліковано 13 вер 2024
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Uplevel Road Cycling Course: go.roadcycling...
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The five changes / cycling tips that took my road cycling performance to the next level, after being stuck on a performance plateau for years! Base training, HIIT training, carefully placed rest days and weeks are all part of this video, which is centred around helping cyclists get off a plateau.
#cycling #tips
“Contstint presheh on the croainks” I hear Cam’s voice in my head on every ride
Was watching this video while at work and decided to apply the “don’t stop peddling advice” for my commute home, and I was astounded that I got home 3 minutes quicker and less tired as I was in zone 2, spinning at 110 rpm. Thanks Cam
That's awesome to hear, thanks for sharing mate
That's why I loved my fixed gear for commuting!
This is what loud freewheels are for. If you can hear the freewheel you're not pedalling enough.
Wonderful video, this is loaded with several gems for sure. My own coach incorporates all of these principles in my own personal program. I have seen dramatic improvements personally over the past 2 years. Thank you mate
Awesome James, thanks for sharing on the thread
Your videos are only getting better! I have been watching since the beginning. Keep up the good content mate
Cheers Derek, appreciate the support mate.
Thought you were going to eat the raw onion as one of your tips. LOL
haha
@@CamNicholls I hear raw onions rubbed on glasses avoids fogging, thought you would show that.
I don't understand the idea of doing an FTP test during the rest week. It's a tough test and it's not a "rest" type of workout. I was falsely under the impression that a rest week was for zone 1 and to get mentally away from the intensity, so that when you start the following week you're just itching to get back...that you can't wait to go hard again. Maybe I'm wrong.
The rest week might be better named the recovery week, it does not necessarily mean rest for the whole week, some recover much faster so maybe after 4 days they are ready for more work. You are correct that the FTP test is very tough and that is the main reason it is done towards the end of the recovery week, because you are fully rested, try doing it in a full on week and you may be too tired to giove it 100%, though you could do it at the beginning of your first hard week back on I guess.
If you read the popular coaching books by Joe Friel or Andrew Coggan and Hunter Allen thay all schedule it towards the end of the rest week
Yes, it wasn’t made particularly clear but I guess he means at the end of a rest week. Most should be fully recovered after 5-6 days and that’s then a good time for a testing effort to see where you are.
@@kiverrussell8369 Thanks
Correct on the above, recovery week should have been the terms I used, and adding the fact the test should be towards the end of a recovery week means the test can be done on fresh legs!
The actual term is a Deload week. So by training hard we are accumulating more and more fatigue and accumulating muscle damage. The Deload week is part of periodization training. It’s goal is to reduce fatigue and allow your muscles to fully recover for your next training block. Pretty rare to find someone recommending an ftp test during a Deload week. Not conducive to the goal of a Deload week. But like they said if it’s right at the end then it’s not really part of your Deload. It’s the start of your training block to see where you’re at now that you’re recovered
So true mate. Bringing on a coach allowed me to win C Grade and move up to B.
Probably the most valuable video you've made. 12 weeks of discipline, and enjoy the rewards.
Cheers mate
Mister Nicholls thank you for the video. I finally managed to purchase my first road bike. A Giant Contend AR. I love it! I am still getting used to it. My hands hurt like hell, but is a blast driving this thing. Nothing like the Trekking bike i had. Is completely different feeling. I wish you the best.
Awesome mate, really good to hear
If you have a bike fit most likely it will help you get the pressure off your hands.
Because of your last video, I concentrated today on putting consistent pressure on the pedals on my ride today, and my average speed for a nearly identical route was almost 2 mph faster. I felt I got a MUCH better workout than normal. This is REALLY going to help me, especially as we are all trying to maximize the benefit for the time spent riding. Awesome stuff!
Really awesome to hear Andrew. Appreciate you sharing! Cam
i'll give you some advice on cutting an onion, cut the ends off both sides, it makes it way easier to peel. Great content, specially free pedalling!
Consistent pressure on the cranks
Zwift: Are you talking about me?
For the Zwift uses out there who struggle to do an hour with constant pressure. Select Watopia, select Pacepartners, select Coco and go! It's done on an almost pan flat course. Focus on staying within 5m of her and if successful you'll remain around 200/220 watts (depending on variables of course) the entire time. The focus required makes the time fly.
why not just create your own workout and use ERG mode istead?
All you need is Isometric Overload on Leg Press/Curls/Extensions. 100 seconds at 1080lbs on Leg Press. Builds MAX strength, more endurance, with NO muscle bulk. My cadence has gone up 10 rpms too.
Good tips thanks for sharing mate
Think the real workout here is loading and unloading 1080lbs every time you do this
@@_clintt I'll be doing 1170lbs Leg Press today, but I'm pretty sure I won't make it to 100 seconds.
@ E M please explain the 100 seconds bit on leg press. I am new into cycling and looking for some exercises as well to improve strength.
@@dn6008 it's like the 100 second bar hang challenge, ( ua-cam.com/video/9Cvx5qnRQW0/v-deo.html ) but you do it with legs. It's isometric, so you don't move much, and it's overload, so you put on heavy weights. I keep my legs just short of lockout, and i keep the safety bars on. I try for 100 seconds, if i make it, i up the weight. But some days I just do 30 seconds. Tonight I did 1140lbs for 40 seconds. Monday I'll try for 100.
For your first time, put on some medium weight, and try and hold it up for as long as you can, even if it's light enough to hold for 3 or 4 min. You'll learn quick! Try the 100 second bar hang while your at it. When I was a kid, I used to hang on the bar for 4 minutes. That got my pretty strong as a young teen. Now that I'm 48, figured I'd try isometrics again. So far, so good!
YT has a few videos on Iso too. Any questions, just write me back here.
I agree with personal coaching. The problem i see in a lot of clubs still, at least where i live is that its almost taboo to talk about being coached ,and by many its kept secret. Some like to prove points that they can out perform coached athletes without apparently any 'structured' training or even long periods of not being on a bike at all.
True. My guess is that the demographic that cycles. They tend to be stubborn and don't like being told what to do, and doing things the hard way is normal. Paradoxically, they will proudly display their aero lightweight bike, and snub their noses at anyone who isn't wearing Rapha level gear.
Quality vids mate with great advice. Please keep it up!
Cheers Davian
Ik definitely watching more of your videos. This is a good one
Cheers mate, thanks for supporting the channel.
Great vid man, people can’t appreciate how good your advice is until they try it! Looking forward to the cannondale reviews and what you think of the caden wheels. I rate them.
Cheers Shane, Caden have sent me a seperate set for the BMC for a full review. Cam
Thank heaps for your advice/insights Cam....your second point about keeping pressure on the pedals (Z2) was the big one for me. I did a 4hr Z2 ride last week after your last vid and omg, it was a fair bit harder than my "normal" Z2 ride! It was incredible to feel the difference (and was a bit cooked near the end) and had a significantly higher av power (15 watts higher av but still in Z2) at the end than normal. You just don't realise how much you drift back to Z1 or freewheel. Thanks again
Cheers Glenn, and thanks for sharing mate
Excellent training advise.People are really going to benefit from your videos.Atleast the ones that listen.
Cheers Ryan 👍
I think it was the snip that helped😂
Haha
Congrats on your growth. You are doing great 👍
Onions... Do you have a parfait analogy? I like parfait.
Excellent advice Cam, one thing I'd say is we don''t have to define ourselves as cyclists by how well we do in a Crit race etc, as we know there are many variables and in the current covid climate with limited race opportunities, what's more important is to enjoy your cycling, take on personal challenges, its about a more broader experience, health, fitness, mental well-being etc. It maybe that with that mindset we'll be better cyclists all round anyway.
can you do a soul ride around where you live, must be some spectacular scenery, would love to see the area from cyclist perspective, cheers, from Melbourne will think of the pedal pressure tip when going up the 1/20 this weekend.
I am training on rollers. No free hub usage on rollers or it is going to hurt :)
Simple advice but super smart and applicable. Thanks again! I’ll share the link with guys in the club here in India and hope you get some more subscribers. Maybe we can get a group of us being coached together and get some of that snazzy kit out here!
8:21 "brunch rides" - I'm in, we call them cafe rides here in NZ 😂🍻
Don’t worry about age. I’m 45 and often most younger cyclists get dropped in most of my rides. I retired long ago and wish I’d stayed till forced to leave lol The only thing I noticed is the recovery is even more essential. Eating/foam roller, stretching ect...keep up the great work! Don’t ever stop!
Great advice, thanks! Especially re the coaching. All cyclists, racing or recreation, should join some coaching sessions. Invaluable. Btw are crits on up there? I recently recalled the earlier vid where you said that winning an A grade crit was a goal, so it's good to hear you talking about that again. Been waiting to see how that's going, or a crit vid!
Yes crits are going, I just haven't been racing. Focusing on work, but I'm racing at the Masters Nationals in a few weeks.
Great info there mate,
March 7th falls creek
March 20th letape Kiama There’s a couple of carrots for your summer 🥕🥕🚵💃👍
I'm in my 75th year,good info,trying to reverse my bad habits,i'll know by the summers end when i get back to the TT's
Keep up the great work Nick.
I have Just started watching your channel and thought that I would do a level 2 ride. While I was doing it I thought that it was easy, but it has taken a supprising toll on my legs
Hello Cam, hope you and yours are all well. 💪👍
Missing you this week
Cheers mate, back into it now!
Great video... subscribed!
Very informative video, thanks!
Cheers Rob
Did my first full on the crank ride. It was my recovery ride. But never less always put pressure on the crank.
Funny thing is. My calfs don’t hurt like after some of my rides.
Thanks for sharing mate, interesting to hear,
Nice wooden bike rack behind you look amazing.
Outstanding content, The last two videos I would say have been the best for me. Its woken me up and making me rethink my approach to training. Thanks Cam (and I haven't forgotten your program)
Cheers mate, appreciate it 👍
Cam , please make video about supplements? Thanks for valuable content mate.
People really don't like it on UA-cam mate, I am sorry to say. It's not a territory I will go to because people feel like its a sales pitch. It's a shame I know
Supplements? Hmm are they even a real thing? Doesn't a good balanced diet give your body everything it needs?
In addition to the cycling programme. Is it still a good idea to do some stretch band exercises and weight based leg exercises for the lower and upper body.
Super usefull info in that video, thanks
Sorry about the camera but I’m gonna start ripping 🧅 apart to improve my cycling 🚴🏻.
Nice wheels! I'm one of the few riders in the UK with a pair of De Cadence, very light fast wheels. Helpful video cheers. :) So do you suggest a traditional base phase of all Zone 2 or are you slowly ramping it up into Tempo/Sweetspot/Threshold before the build phase?
Correct re that build.
Another great video Cam! Love how the tips are all simple, yet there's a lot that goes into executing them well. When it comes to low intensity work, what are your thoughts on doing them based on HR instead of power? I typically give myself a max rate heart for the ride (top of zone 2 HR zone) and try stay around 20 beats below it during the duration. I guess I don't like to worry about power a lot during low intensity as I'm usually working on other things such as breathing, pedaling technique, or simply listening to an audiobook. Am I missing out some gains by not being very specific with my low intensity workouts?
HR is hard to work with as it takes too long to respond. OK in ZONES 1-4 but after that, it's too slow. By the time you finish an Anaerobic effort the heart is still elevating. Also with Z2 aerobic riding, the heart can drift a lot which makes it a little tricky! I am big fan of power.
Hasn't he just summarised the awesome Joe Friel book, 'The Cyclist's Training Bible'?... it's been around for a while.
I did that in another video. ua-cam.com/video/SlgNQB6HuoI/v-deo.html
Hi Cam, in the last few years I made my research and came to similar conclusions as you. I just wonder if I didn't train all winter should I start with only base training for a few weeks, or can I implement the more intesive training types also (HIIT, sweet spot) from the beggining? (of course with adequate volume)
You call that a climb? I've got regular five-mile climbs that are twice that grade and I'm 60. ;)
Enjoyed the video and will seek to integrate this into my routine.
By the way, what make and model helmet is that at 4:15?
I think that's the Specialzied aero helmet
All good advice!
Cheers Greg.
Geez these are great videos👏👏👏👏
Cheers Bondy. Cam
Just started cycling in May at 52 y.o. I love it and I've made a lot of progress in the 2000 miles I've done in that time. I'd love to enter masters races. Maybe too old to get a coach?
Nah - judging from your photo you’re in good shape. The coach would help you get more out of racing/riding quicker. Jump on it, bro! 🙌🏼 good luck with masters!
@@reedaskey6065 thanks brother!!
Loving the Cody Fry!
Probably the most important question to ask. 🙋🏼♀️ How do you convince your significant other that you need a new bike?
No, but this is really helpful information, look forward to trying it (hopefully on a new bike 😉)
haha, that's a tricky one
I train on fixed gear ... a lot of times on a 48x13 gear ratio.... go climbing on a fixed gear I suggest⚙️... gains all day...
Nice one Jeffrey, thanks for sharing mate
@@CamNicholls not for you ... you’ve got this down already 💪... it’s for my fellow viewers haha ... I come to get tips from you! Lol
Hey coach! What was that bike behind you please?
people don't invest in training because it is MUCH easier to buy new bike for 5k and... leave it in garage rather than follow the scheduled training day by day ;-)
Great video ... and I fully agree ... a same approach made me quite successful in 2015. By the way: I like the wooden bike-stand: Where did you get this from? :)
Westwood bike stands
approaching 40? ... I've been 35 for 7 years
Lol and I've been 35 for 15 the ti.e just goes so quickly I forget when my birthday is so keep missing it. 🤣
How can i get in a good form in july
Im going to the alpes and I want to be able to 'comfortebly' ride on the climbs and also want to be able to ride there a few days in a row , can u please tell me just the basics that I need to do?
practice what you're going to experience. If you don't have hills try sub threshold efforts at a lower cadence on flat roads. Slowly build into your training over a 12-week period.
@@CamNicholls thank u so mutch I didnt actually think you were gonne answer
Another fantastic vid Cam. Love the emphasis on Z2 riding.
Just like building a house, fitness is built from the bottom up. Get the base right and the stuff higher up will go together easier AND faster
Too many people try to pitch the roof of their house (Lots of high intensity training) before they have even completed the footings (base fitness form lots of time spent in Z2) and then wonder why they either cant absorb the workload or get dropped shortly into their event as they have no aerobic fitness.
I think too much sweet spot training is one of the pitfalls some people fall into which is why I asked you about your thoughts regarding SST
Well said mate completely agree. Sweet spot is for the conditioned rider with solid base fitness, unless weight loss is your goal. Cam
Cam, how important is stretching.. Two high level cyclist here, almost said the same thing, that is "It's a game changer". Also, and finally, the bunch rides here are known as fast rides where they drop people. Pros will show up, so the pace is up to whoever is no the front, so they're not easy. Is this still considered a fun/bunch ride?
Yep, if you're having fun! I think stretching is an interesting topic. Works wonders for some, others can get away without it. I need it. But I also need to work on it more.
@@CamNicholls I do not have the source at the moment but I read two or three years ago that it was better to stretch after exercise than before. Apparently stretching before exercise resulted in using more energy going at the same speed so definitely a no no for racing. Maybe ok for training if weight loss also a target. I will search for the article later and post a link to it here when / if I manage to find it.
You might want to worry less about chronological age and focus more on biological age. Just because you are approaching 40 doesn't mean you can't be a top-level cyclist. You are doing awesome! Thanks for the videos.
Very true, I''m staying away from that excuse as I get older. Currently reading Fit over 50, by Joe Friel. Great book
Hi Cam and thanks for the great training content. I have a question for zone 2 rides, being that the bottom to the top end of the zone can be a 50 watt difference, should they be done at the bottom, middle or upper end of the zone?
Thought I'd try and help......I don't think it matters a huge amount Mark.....Z2 is Z2 hence why it's a very important zone. I went for a 4hr Z2 ride last week after watching a video by Cam and because the course was very undulating, I needed that Z2 window of 48 watts (in my case) to try and stay within it (not as easy as it sounds with lots of ups and downs). I think if it's a flat ride you can choose.....meaning if quite fit, good base and strong, aim for high Z2 throughout and lower Z2 if the other way (not as fit, undulating) and work towards improving to higher Z2 av as you improve fitness? I think the other very important thing is regular testing to make sure your zones are correct.
I like to aim for 65-70% of FTP
What do you do after the 12 week block to maintain that level. Or do you have to accept that you’ll decline for a bit?
You can probably go 16-20 weeks, but then best to back off the intensity and give the heart a rest for a few weeks, then restart a new build.
It's all good, but try living in the UK with a 5/6 month winter. It's a sickener. I'm only jealous man.....
100% invest in the engine. A bike cannot move without an engine. Old ain't old no more. Keep riding!
Am new to cycling.. i havent invested my arm and a leg in equipments but i have the basic setup.. will your course work? which one should i opt for?
Hey Saty, thanks for your interest. If you have a power meter or an indoor smart trainer (which has power) and you want to improve, then I would go the Solo Breakaway program.
How do you build a structure when your event lasts 16-18 hours such as Dirty Kanza (200+ mile gravel ride)? Right now just riding 3-6 hour days and trying to add a few watts but there has to be a better way.
That's harder as it;'s volume you need more so than structure. However, you would slowly add volume as you lead into the event.
Cam you should do the JETT 100km ride on Sunday morning on Zwift. Tell me what you think.
I'll look into Chris, cheers
i have a question as i'm a little confused. You have a rest week every three, but during that rest week you do either a kom or ftp test?? Is that not a contradiction? Please help me understand. thanks.
It's because you are rested/resting and able to test yourself fully and accurately. A 20 min FTP test or a smaller KOM hill challenge is for HIIT and should really be done when recovered....Should never really do a test on a high volume week as results are not accurate as fatigued.
Checked 3x around 1:01 - I thought I saw a rear fender ;)
I have a question about progressive overload. So when coming out of a rest week, should I take the same volume from before the rest week and increase from there (leads to huge training times). Or take new ftp and go through the same increase in volume like the block before rest week? Or would it be just enaugh to keep volume the same and notch the watts on my key interval sessions up (4x8/3 VO2Max).
There’s various ways you can do it. Mostly though you would be increasing the amongst of repeats / reps during HIIT training, possibly the wattage of each rep, and slightly increase volume/time on bike.
Thank you your answer! So I guess it would be best to notch up watts on the 4x8 because I would never see myself smashing more than 4 VO2Max watts 🥴🥵 and maybe a bit more interval working time.
Thanks, Cam, I took a lot away from this video.
Great to hear, thanks for sharing Charles
Missed out on webinar ... Bad luck eh!
here it is mate vimeo.com/478797005
Excellent mate. Pity about the camera!
Cheers Nigel, yes I know! :(
Wow I'm actually really impressed that a UA-cam video could help me this much. Thank you
Hey Cam . I like what I see in your videos. I have a few questions for you, too much information to post here. How can I contact you with the questions I have?
Hi. I'm 36 years old. Am i too old to get serious into cycling?
No way! You got lots of time
not training related but, i notice you are riding Ben's wheels. I have 2 pairs of decadence tubular wheels. My 25mm tubs weighing in at under 1kg. Cam, is this aussie wheel business a potential future YT video topic? cheers from Launceston
Review coming!
Hi, I am going to start my base training in a couple of days but I don 't know my ftp. Should I first do the test or should I just ride at 100-200watts until januari and then do the test?
Test every 4-6 weeks. Especially if you do intervals.
Yes, test first otherwise you can try 2.2 watts per kg as a rough guide
Best thing for me was a 20 minute or two twenty minute efforts per day on the trainer with a max ftp effort every time. Fastest I ever was
Interesting, thanks for sharing mate
I'll give that a try
Only one onion was harmed in the making of this video... oh and my ego after seeing you smash 500w on that PB damn you!!! 🤣🤣🤣
haha
Lol Cam your Uplevel Road Cycling Course is basically the same price as hiring a coach... Why should I choose your course over having an experienced professional develop a personalized plan for me?
Well, you have lifetime access to all the 12 week programs developed by me and two other experienced road cycling coaches, and you get access to 20 step by step video tutorials that teach you how to train. The idea is that within a 6-12month period - with support from the private FB Group and or email support - you become your own coach. Some people don't like that thought, and if that's you, then it's probably not the right investment to make. Cheers, Cam
Quality vid
Cheers Daniel
Do you hit the gym for squats at anytime?
Dead lifts and walking lunges 1 X per week
@@CamNicholls 👍
Hello my friend please help me!!! I want buy one road bike oltre xr4 i buy rim brakes or disc brakes which your opinion??
I like rim
Disc brakes?
haha, loan bike
Would backwards hat Dylan take a rest week?
He’s in his twenties so they don’t need easier weeks,
What stem is that?
Don't know actually, alloy 100mm is all I know
so, you still bike on your rest week?
Yes, just lower intensity. Mainly aerobic work.
Not sure if I missed it, do you do a FTP test at the start or end of the rest week?
Normally mid to late week, so you're well rested
Yep. Instead of bike upgrades, you should bike up grades.
If your camera is toast, and it's only been 2 months, you might still be covered by your credit cards purchase protection coverage
Good call, I'll look into it.
the first thing I learned is ... I’m going to tell you later!
Ogres have layers!
haha
Cam: how to train better.
Also Cam:murders onion on UA-cam.
he was probably watching too much Shrek
So basically get a coach or use TrainerRoad? 😂 Good info though!!
Or try the Road Cycling Academy!
@@CamNicholls Is indoor training essential in your opinion? I am 3.9-4
1 wkg and find it hard to push the FTP up.
step 1(a): get a system six... deal!
Mate, you absolutely fucked the onion analogy.
Thanks 🙏
Clumsily structured video.
You should probably ship me a bike. Thanks in advance