I'm an older cyclist pushing 60 and I watch a LOT of training-related youtube content. Most of it fails to live up to the expectations set by the video title. This little video, on the other hand, was jam-packed with specific, actionable advice. Great stuff, and keep up the good work!
I will be 59 in August and in the best shape of my life. I started to take cycling seriously over a year ago Getting a certified coach to plan my training was a game changer. I train 7 days a week about 12 hrs a week. I do quite a bit of high intensity to increase my power and endurance . I marvel how I have improved. Don’t forget the strength training which I do twice a week.
Love this. I talk a lot about the importance of strength training. I covered this in my 2nd last video and many others. Love that you’re pulling bigger numbers as you get older. Keep on keeping on.
thanks for that, lots of familiar but useful info - though the longer recovery and thinking of 10 days rather than 7 was particularly interesting - so what might have been a cycle of 3 week progressive overload and one recovery week might actually be a 40 day 'month' for us older riders.....not heard that before.
@@veloperformance I have a question Simon. How beneficial is low cadence work? I see all kinds of people doing it but no one ever explains the benefits and how it should be done. They just say do low cadence intervals 10 minutes on 10 minutes off. Some are done at 70 to 75% of ftp and then I see pros doing it higher power than that and for 20 minutes. It confuses me. Thanks
Main benefit is for building even power output when climbing and improve neural muscular control between legs and brain. Torque can be done at low cadence 40/45rpm depends on experience and practice and knees. I’d start 55/60 and over time aim lower. Same for distance. Start with 6 mins and increase. Lower cadence isn’t strength training though, that requires you to put more demand on the muscle to fire up all the muscle units to recruit them maximally. For that you have to lift.
Thanks Simon. Makes sense. I do them at 45-50 at 75% FTP for 10 minutes 3 times. I guess I’m ok? Or should I do more reps? What about rest in between? 5 minutes? 10 minutes? I really appreciate your time and feedback. Thanks 😊
I participate in Cyclocross races, Crosscountry and road events, Criteriums also during this year, so anything from 40 mins flat to 6 hrs mainly preserving energy until the last 20km. I am 52 yrs old and I am focusing on losing weight, going from 93kg to 85kg, ( which is my ideal weight), cycling between 7 to 13 hrs per week. Trying to lose weight and focusing on efficient high intensity sessions is very tough indeed…
I'll talk about this in the next video. The best suggestion is to polarise calories in carbs pre, in and post-training for good recovery and training quality. Not because carbs are fattening but because you have to be in a deficit to lose weight aiming carb intake around training would be prudent for energy and training quality and for good recovery. When training hard id keep deficits medium and spread across meals (look at condiments ect to bring down total calorie intake) and avoid fasting. Im not against fasting for fat loss but no food for periods of time can suck for energy and performance especially high end hard training.
@@veloperformance I agree with all of your points, fasting is out of question, mainly because of my job being quite intensive in brain draining :-/ …Thanks a lot for your answer!
I’m 60 yrs old. I do weight training twice a week, a long 3 hr ride once a week and one, sometimes two turbo sessions mid week my question is how do you recommend incorporating weight training into these intensity sessions. Do you do the weight training on the lower intensity days or is weight training considered high intensity and you need to follow it up with rest. Can you combine your intensity session and weights on the same day or is that simply overdoing it?
I always do bike sessions first strength 2nd in the day. Always put intensity before strength and always ride steady on the day after. If you find that too much push the harder training to 4/5 days apart from each other like I mentioned in the video. 😎
I very much appreciate your content, as a 59-year-old. Wondering what kind of fitness tracker you are using? Been looking at garmin watches and smart rings. Your thoughts would be appreciated. Thanks!
Thank you. I use Training Peaks to plan and track my training fitness. For health tracking I dont use anything right now. I’ve used whoop and some of the cyclists I coach use Aura rings.
What are your thoughts on Garmins estimates of recovery time? Is cardio recovery aligned with muscle recovery ? I’m 62 (soon 63) according to Garmin I’m equivalent fitness age 34. VO2 max is 43. Your videos are encouraging and informative. Tnx. Still doing the Swiss hell race in June?
Velo Performance Website www.veloperformance.club Strength Endurance Plan For Cyclists - How To Get Back In The Gym go.veloperformance.club/gymstrengthenduranceplan?fbclid=fbclid Training Plans: 8-Week B-Spoke Training Plan www.veloperformance.club/b-spoke-cycling-plan Strength and Power Plan www.go.veloperformance.club/strength-and-power-cycling-plan
I'm an older cyclist pushing 60 and I watch a LOT of training-related youtube content. Most of it fails to live up to the expectations set by the video title. This little video, on the other hand, was jam-packed with specific, actionable advice. Great stuff, and keep up the good work!
Thank you. Thats great to know. 😎
I will be 59 in August and in the best shape of my life. I started to take cycling seriously over a year ago Getting a certified coach to plan my training was a game changer. I train 7 days a week about 12 hrs a week. I do quite a bit of high intensity to increase my power and endurance . I marvel how I have improved. Don’t forget the strength training which I do twice a week.
Love this. I talk a lot about the importance of strength training. I covered this in my 2nd last video and many others. Love that you’re pulling bigger numbers as you get older. Keep on keeping on.
Incredible for me just 2 leg exercises wk per week makes a difference.im 54 newbie.
Im going pretty good I'd say lol .plus having fun
Much appreciate the specific advice packed into 10 minutes.
Thank you 😎
Brilliant! This video hit all the relevant points for us Masters Cyclists!
Thank you 😎
Another great video Simon 👏 really well explained
Thank you much appriciated. 😎
thanks for that, lots of familiar but useful info - though the longer recovery and thinking of 10 days rather than 7 was particularly interesting - so what might have been a cycle of 3 week progressive overload and one recovery week might actually be a 40 day 'month' for us older riders.....not heard that before.
The 10 day rotation is defo something to think about and experiment with to see if you get more recovery and even more quality in harder sets.
Good video Simon. You covered it all and without BS. Very useful info. 👍🚴
Thank you thats very kind. 👍
@@veloperformance I have a question Simon. How beneficial is low cadence work? I see all kinds of people doing it but no one ever explains the benefits and how it should be done. They just say do low cadence intervals 10 minutes on 10 minutes off. Some are done at 70 to 75% of ftp and then I see pros doing it higher power than that and for 20 minutes. It confuses me. Thanks
Main benefit is for building even power output when climbing and improve neural muscular control between legs and brain. Torque can be done at low cadence 40/45rpm depends on experience and practice and knees. I’d start 55/60 and over time aim lower. Same for distance. Start with 6 mins and increase. Lower cadence isn’t strength training though, that requires you to put more demand on the muscle to fire up all the muscle units to recruit them maximally. For that you have to lift.
Thanks Simon. Makes sense. I do them at 45-50 at 75% FTP for 10 minutes 3 times. I guess I’m ok? Or should I do more reps? What about rest in between? 5 minutes? 10 minutes? I really appreciate your time and feedback. Thanks 😊
Reps sound good. I’d keep the rest to half the the time if the rep. 👍🏼
Very insightful
Thank you 😎
I participate in Cyclocross races, Crosscountry and road events, Criteriums also during this year, so anything from 40 mins flat to 6 hrs mainly preserving energy until the last 20km.
I am 52 yrs old and I am focusing on losing weight, going from 93kg to 85kg, ( which is my ideal weight), cycling between 7 to 13 hrs per week.
Trying to lose weight and focusing on efficient high intensity sessions is very tough indeed…
I'll talk about this in the next video. The best suggestion is to polarise calories in carbs pre, in and post-training for good recovery and training quality. Not because carbs are fattening but because you have to be in a deficit to lose weight aiming carb intake around training would be prudent for energy and training quality and for good recovery. When training hard id keep deficits medium and spread across meals (look at condiments ect to bring down total calorie intake) and avoid fasting. Im not against fasting for fat loss but no food for periods of time can suck for energy and performance especially high end hard training.
@@veloperformance I agree with all of your points, fasting is out of question, mainly because of my job being quite intensive in brain draining :-/ …Thanks a lot for your answer!
Excellent video. Good advice on the 10 day week.
Thank you. 👍🏼😎
I’m 60 yrs old. I do weight training twice a week, a long 3 hr ride once a week and one, sometimes two turbo sessions mid week my question is how do you recommend incorporating weight training into these intensity sessions. Do you do the weight training on the lower intensity days or is weight training considered high intensity and you need to follow it up with rest. Can you combine your intensity session and weights on the same day or is that simply overdoing it?
I always do bike sessions first strength 2nd in the day. Always put intensity before strength and always ride steady on the day after. If you find that too much push the harder training to 4/5 days apart from each other like I mentioned in the video. 😎
I very much appreciate your content, as a 59-year-old. Wondering what kind of fitness tracker you are using? Been looking at garmin watches and smart rings. Your thoughts would be appreciated. Thanks!
Thank you. I use Training Peaks to plan and track my training fitness. For health tracking I dont use anything right now. I’ve used whoop and some of the cyclists I coach use Aura rings.
I liked the video but I didn't find the resume of all those tips in the shared link 😢
What do you mean. ?
What are your thoughts on Garmins estimates of recovery time? Is cardio recovery aligned with muscle recovery ? I’m 62 (soon 63) according to Garmin I’m equivalent fitness age 34. VO2 max is 43. Your videos are encouraging and informative. Tnx. Still doing the Swiss hell race in June?
If I followed Garmins recovery times I’d never ride my bike 😆. Yeah still doing Inferno Swiss. I’ll start a training vlog for that in a few weeks.
Do you have a complete training program?
Velo Performance Website
www.veloperformance.club
Strength Endurance Plan For Cyclists - How To Get Back In The Gym
go.veloperformance.club/gymstrengthenduranceplan?fbclid=fbclid
Training Plans:
8-Week B-Spoke Training Plan
www.veloperformance.club/b-spoke-cycling-plan
Strength and Power Plan
www.go.veloperformance.club/strength-and-power-cycling-plan