Hero to ?... | How Much Fitness Has Conor Lost Since He Was A Professional Cyclist?
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- Опубліковано 20 вер 2024
- The cycling world has been turned upside down this year, along with pretty much everything else, but for Conor Dunne 2020 was his first year out of retirement from pro cycling. Having been retired for a full year now we decided it was time to see how much fitness a pro loses once they stop training, and how much of that fitness can they regain with some focussed training. Can Conor get close to the numbers he was putting out in the Giro, World Championships and the like?
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Conor's training plan is now available in Zwift for you to follow along at home. Let us know how you get on!
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Leave us a comment below!
Ollie getting dropped is going to become an “Easter egg” that’s hiding in every video isn’t it 😂
Ollie getting dropped is going to end up on Ollie's resume.
just like Ollie's hour record
Why does GCN ask us to hit the like. Its ALWAYS the like button.😀
i guess it's pretty randomly asking but do anybody know a good website to stream newly released series online?
Ah just drop the bull around Ollie now will ye? Ollie is a fine individual and a fine cyclist and shouldn't be treated as if he's some useless piece of thrash every time somebody wants a joke. He is FAR from that and is far above MOST cyclists.
So just quit the bull pal
Top work Conor and GCN. Remember it wasn't so long ago GCN was pretty cagey at 'releasing' power and weight data of presenters. Fantastic to see everything being laid bare these days 👏🏼
Agree! Helps to identify with them as real people. Good to see.
Why do you care about their weight and power?
@@ainteasya Why do you care that I care?
@@rikkiola woah 😳
It’s nice to know just how strong they are, helps put our fitness into perspective.
You were still fairly fit after you retired when you took half my strava KOMs off me around waterford and Tipperary.
Sean Kelly took the rest of them on a fixie
Hahahaha
@@williambrazil3760 😂😂😂
You're safe from me. In the US, it's a long way to Tipperary.
Didn’t Chris Opie do the same thing, then ended up going back Pro
I didn't remember that part. I remember Dan did it, but did NOT go back to being pro. :)
@@billinhouston3291 Dan's unique in the world of retired pro :-}
@@mikew9743 Beer Drinker???
I think so!
@@chrisbaum998 Mineral Waters
That is 4:30am EST, with Europe at work and the Americas asleep I think Connor will find himself surrounded by very appreciative riders from East Asia and Australia.
Yeah, 1am on the US West coast... think I’ll be sleeping rather than joining in.
Looking at the schedule at 14:10, it looks like it’s repeated every day to suit different times zones (but only the 9:30am GMT one will have real live Conor). Could be wrong though...
I am usually wide awake at 4:30am. o.O I look forward to leaving the house again and being on a normal schedule.
Hey, thanks for watching! Sorry you can't make 9.30am. The session will be repeated at different times throughout the day. I'll only lead the one at 9.30am to begin with but will jump on other time slots as weeks progress though. Sorry, I should have made that clearer in the vid! All the best
@@conordunne219 welp. It’s nice to know I was right about being wide awake at 4:30am.
How close to his previous form do you think Conor will get? Conor's training plan is now available in Zwift for you to follow along at home. Let us know how you get on!
Without a fan, not too close.
Actually, in term of w/kg, it's almost 22% lost. But, since pro are well known to have a high response to training, I'd bet Conor could reach 405w (4.5w/kg) for his 20min power in 8 weeks or maybe 4.6w/kg if he loses weight in the process. Btw good luck Connor, the world is watching you :)
can u do a video about how to be muscular while riding a lot of bike. ?
I'm not sure but I think Conor has been race doping on Zwift hahaaaaa. 3m16secs in hes doing 6w/kg at 363 watts, that would make him 60kg :-/
@@Mansell5Senna8 im struggling to stay strong while riding a lot... its nearly same problem I think..
That Ollie-being-dropped-reference in Whatsapp 🤣
Nothing lost, just free time won! (Glas half full kinda thinking!)
Free time as a parent? lol.
"I'm incredibly unfit I only managed around 400 watts for 20 minutes appalling"
👍👍😂😂
That’s genetics for you:)
"I regret using hairspray it's getting in my eyes" 🤣
GCN presenter poll: when you were a pro how would you prioritize the following aspects from most to least favorite?
1. Training
2. Racing
3. Traveling /seeing new places
4. Pride of being a pro
5. Camaraderie with teammates
6. Salary
7. Being in peak fitness
8. The feeling of signing a new contract
Thanks!
"My unfit state" says Conor while riding at 6.4 - 10w/kg.
Never ceases to amaze me why people refuse to spell Conor correctly when it's literally in the title.
@@conorverbruggen5133 Edited. It's a name I've never written before, nor was I looking at the title.
@@conorverbruggen5133 More impressively, it's actually misspelt in the subtitles!
anyone else calculate that his weight on Zwift isn't 90kg? It's actually in at 60kg.
eg: timestamp 6:59
427w , w/kg = 7.1 which means his weight is 60kg.... hmmm suspicious?
what matters is that in the end he is normalizing by his actual weight (90kg)
@@strictlyTechno sorry, you've lost me mate. The speed at which you travel at on Zwift is completely dependent on the weight you have entered into your profile.
@@conorm121 he might be showing 3S power in top left
I get what you mean, I took the last effort timestamp: 268W, 4.5W/k = 59.555 kg... not sure whats going on, the whole video his power to weight ratio shown is tour the france winner class
Connor looks like he is dying on the bike but still pushing nearly 7 w/k in retirement...let’s the rest of us know just how good the pros really are.
the measurements are a bit off
i've stopped the video some times in at random spots
275 - 4.9
580 - 9.7
252 - 4.2
or does he really weigh about 60 kilos at 204 cm height?
i am 183 and i weigh more. and i have almost no fat and less muscle mass than him. at least in the legs for sure :)
most likely he just forgot to set his actual weight and 60 is the default
the flat power is still amazing though
@@FessDM says he's 90kg in the vid
@@alg3n320 so it's about 5w/k
You are absolutely right,and then you get these KNOBS in the comments saying how he's failing and "needs structured training to get his FTP back up"!!! I mean, the man is RETIRED. He needs to work - a separate job other than cycling. He's got his lovely wife and Jessie. Us non-pros don't have any more time in the day than pros, yet somehow some of these gobshites are thinking he's somewhat less now for not having his peak fitness! Pfft!! 🤣🤣
Cripes look at the legs of him still!!! Look at the times and figures!!! And he's still holding down a job and keeping an active part in Jessie's life.
He's a top man I'll tell you that
Connor your humility and dedication to your family are admirable. I’m in!
one thing for those taking part to note: someone who has already been at a higher fitness level than they are right now has a far easier time building fitness than someone who is doing it for the first time..! so don't feel bad if your gains are not as big as Conor's..!
Very true. Also I would say it doesn't even have to be sport specific( the following is not meant as boasting just an example off the top of my head)
For example I used to be a pretty strong amateur long distance runner when in my early 20:s. Stopped all cardio training until I was 38 and got into rowing. Only training I had done was some calisthenics since my running days. Hit a high level in rowing pretty fast, less than a year, despite starting at a very low level. Think it mainly comes down to just knowing how to push yourself hard and enduring suffering which previous experience at high level have given you. Also of course understanding how to structure an effective training program which someone who used to be at a decent level probably understands to a higher degree.
At least in rowing but probably pretty similar in cycling( I just cycle because of being injured currently so lack much cycling knowledge), a training program isn't high level just because you do a ton of sessions every week. Think a lot of people end up doing a lot of volume but not pushing themselves hard enough or in the rights ways to see big gains. For example the rowing program I followed before I was injured was just 5 sessions per week( +calisthenic sessions). Still because the workouts were of such high quality the gains were big.
I think in biology it is called muscle memory effect? Was a topic in strengt workouts / bodybuilding but don't know if the science changed today.
@@Ratatosk80 Which rowing program did you follow if I may ask?
What if you took a 5 year break and started and quit smoking in that period?
@@kweenbee112 Especially smoking: I recommend that you have a look onto sport biology videos (I know some very good in German, but don't know a good English equivalent). There you learn that the oxidation gathering from lungs through blood through muscles has always a bottleneck somewhere in the process. I think if I remember right, that your lung capacity (for a healthy person, no smoking for 3 months and so on) is mostly not the bottleneck (depends also on your type of effort). The oxygen gathering from the blood to the muscles is many times the bottleneck if I remember correctly.
What a brilliant effort! Hardest I think I've seen Conor work on the show... Set the bar nice and high, respect.
Loved watching. Still got it. Great effort👍🏼 I’m 60. Never a pro, but no slow-poke either. I think you did great, and I can suggest from personal experience that you won’t lose very much more at all in the coming years, if you maintain your lifestyle.
Conor, this was a great show! Thank you for showing that pro riders performance is truly super human. Cheers!
Man at first I wasnt sure about Conor however now I think he is absolutely amazing, cheers mate!
Thanks Blaz!
Conor, you're an incredible addition to the GCN crew! Hopefully I can make some of these!!
Thank you, glad you enjoyed this one. Hope to see you on one of the rides
Judging by the thumbnail image, he has lost his tan for sure.
Great video. I often look at the GCN presenters in awe of their fitness, all of them. But to see Conor get dropped liked that while the pro was smiling the whole way was jaw dropping. True machine.
New drinking game: when Conor goes "if I am honest"
I threw up and passed out.
trying this at 0:10
Loving how Conor has Brother-in-law Nigel as his Zwift Avatar!
quite the beard...
hahah!
Ryan is looking lean, excited to see what he can do in the coming season!
I think he is going to smash it !
Didn't Chris Opie do exactly the same thing, so well that he left GCN and went back to racing?
A LOT of their old videos are being rehashed for more ad-revenue. From pro-racer to a sales gig. Thats gotta sting a bit. I get the feeling we are going to see at least 2 people replaced with more professional sales-people.
I was only wondering the other day how much fitness I’d lost since I quit my sporting career... all of it I reckon during the 37 years since I stopped training 4 hours a day in the pool as a swimmer! 2 years and 20% fitness? Conor should be more than able to claw some back in 8 weeks. The real question is does he really want or need to be at his competitive peak again? No point unless you are going pro again. It will be a very interesting exercise though and I might have to join in to see how much it improves my diminished fitness too.
@@GC_420 Can't really fault GCN for putting out as many videos as possible. If they only cover every topic once they don't get enough love from UA-cam viewers&ad revenue. Noone has to watch the Nth "bike fit" or "how to go an a ride" video.
Is Opie still racing after his return?
He did, rides for St Pirian (Cornish team) ... and also does great UA-cam videos
Great thing to see you doing. Being a dad is of course full compensation for any changes, but I did find my kids really respected me for continuing to work hard as a freelance musician even though it meant being away a lot. Now I'm a teacher it is almost too ordinary for them.
This show after all these years is still amazing if nothing better. If I wasn’t living in japan on a different time zone I’d participate in this. I desperately need new motivation. Good luck. I’ll be watching eagerly
Reminds me of Lastie the look on Conors face up the KOM
Time for a collab with Phil Gaimon, so he can teach how you to retire in style.
Conor hop in to one of the Cycling Ireland Saturday morning races! Great standard and a warm reception for sure :-)
Great idea, I'd love to!
I think you did exceptionally well. 2-3 hours a week and you have still maintained most of your fitness. People can train their whole lives and not achieve your "retired" state of fitness.
Exactly!! My God the clowns who don't get this in the comments section. Think he's somehow failing now he's retired, and letting himself go!! 🤣🤣🤡🤡
9:30 am in GMT is 2:30 am Rocky mountain Time here in Santa Fe, NM. Sorry amigo, can't do it.
9.30am here is when we are all at work. Believe me, most of us in the UK can't make it either!
3:30am EST ----uhm... nope.
Hey, The workouts will be available at 4 different time slots during the day. I'll lead the 9.30am one to begin with. Hope that helps you! Sorry I didn't say this in the video. Will keep everyone posted on the channel about which workouts I'll be leading each week. Sorry for confusion and thanks for watching, Conor
@@conordunne219 Hey Conor you rock, I'll definitely check it out and give it a spin :)
How do we join in the sessions on Tuesday and Thursday? Just having a look at the events on the Zwift companion app and didn't see it at 9:30am on Tuesday the 26th?
starts Thursday 28th
You are still in AMAZING SHAPE!!!
9.30 am! Most of us work will the workouts be made available in gcn workout folder for those of us that work ??
Yes they will, and sessions will be available to complete at different time slots too. The whole plan will be up on Zwift soon. Hope that helps!! Thanks for watching!
Class video..... Bit worrying how easy he made that look, I can relate to your effort and exhaustion level though ...... Good work. 🙌🏻
Seems like you didn’t set your weight right during the ride. Your weight setting was about 60kg instead of 87, from the w/kg reading on the screen...
Noticed the same thing. They did something super weird for the video I think.
Conor, in your current "unfit" state, you can probably lay out more power than 95% of GCN viewers! I'd love to be able to put out that kind of power.
Meanwhile, I’m like “yay i made it to the top of the KOM!”
This is awesome.... We've all been here, Conor. It sucks. But I've stayed reasonably close on fitness level for 20+ years after retirement... That's what matters.
Would be really cool to have a more detailed look into the specific training over the next 8 weeks.
Thanks for watching. Great idea, I'll be delving into it with a weekly vlog on the GCN Show each week :)
@@conordunne219 Sounds great, looking forward to following your journey! Details on the specific workouts you'll be doing would be greatly appreciated :)
Really looking forward to following this, I’ve often wondered how hard it would be for pros to come back. Then there’s pros like Craig Alexander that reduce training but keep competing as a “pro-amateur”
This was a really brave and honest video. I admire you Conor for doing it 👍🇮🇪
Conor's "before" fitness dwarfs what my "after" fitness would be. Still very impressive. Interested to see where this goes.
This is such a sterling point. I've seen some being critical of him losing fitness!! 🤣🤣🤡🤡
Is there a way we can follow the same workout plan even if we can’t join the live session? Working life!
I hope that they are available as a secondary session as it's during work time for me
Hey Alastair, Glad you're up for joining! The group workouts will be available to join at different times of day. I'll be leading them at 9.30am GMT to begin with, but they'll also be running at 3 hour intervals after that, with the last one at 7.30 GMT. I'll start to lead some rides at different times as weeks progress. Sorry should have made that a little clearer in the vid! Thanks and all the best, Conor
@@conordunne219 Thank you for sharing more insights. And on that note, have you planned to include them in the Workouts Section in Zwift, so that we can do the same crazy sessions in our own time.
@@globetreter Hey Michael, Thanks for watching! The sessions will all be available in Zwift in the workouts section next month, so they can be completed whenever you want. All the best, Conor
I would really need this workout as well as my power levels have significantly dropped due to being forced off the bike. Unfortunately the time is set for people who are either not working at that precise time or working from home and are flexible in time management. So I, and probably many folks, will sadly have to miss this opportunity to train back in good company 😕
Hey Myriam, Thanks for the interest. We'll make the workouts available to ride at different times during the day. I'll only lead the 9.30am one to begin with. Hope that helps you find a time to ride. Would love everyone to get involved in the plan if possible even if we can't all make one time. I'll also get some group rides going at the weekend on Zwift, which I'd love you to join. all the best, Conor
@@conordunne219 thank you Conor!! That’s great news indeed 🥰
Imagine how Ryan would have felt had he not dropped Connor pretty easily. All those hard daily efforts and long rides would stand for little. But love the sense of humour and easy conversational style of Connor. Nice cameo from Ryan. Thanks guys
wow zwift 😯It's always a tough but helpful game👍👍
Conor, don’t underestimate yourself. That loss of fitness is expected and not as bad as you might think having gone to a much more sedentary job. Good news is you can regain most of it as far as power is concerned. What you’ll still lack is the endurance that you had before. I’ll bet you’ll be up over 5 watts/kg. Good luck and enjoy the ride!
Loving the new GCN studio fit out. Shame the designers forgot how tall Conor is. Cue shots of cable-trays, unfinished ceilings & coat hangers.
It’s cool to be able to try that same segment and see how you measure up.
Please put a towel on your handlebars. sweat on the head unit is just absolutely gnarly mate. Great job btw.
Get on the race with The Ulster Zwifters (TUZ), club across Ulster, Ireland and the world take on a chase race where anything can happen. We would love to have you. Wednesday nights at 7pm. Let ‘av you if you think you’re ‘ard enough. Banter is encouraged, the craic is mandatory!
Good Luck Connor! I wish I could join you on the Zwift rides but 3:30AM is a little to early for me in Nebraska, USA!
Would love to see a comparison of same kom from all the other presenters, even Dan.
That casual, “even Dan” slayed me.
YES YES YES!!!!
Not Dan, he's a lost cause.
Excellent vid. Go Connor. Enjoy the riding. I will enjoy the watching. Haha.
Good luck mate - I have faith in ya!
I did the workouts on Tuesday and Thursday, with an additional outdoors ride on Sunday and FTP has risen by 7%, from 196W to 211W. I quite like this result 😊
I just finished the 2018 Innsbruck UCI short course and this video popped out. Awesome!
I did it yesterday - I was almost in tears going up that bloody climb
Ok so I know this shouldn’t be a comparison exercise but for a 44 year old amateur, I’m kinda pleased with my own Innsbruck KOM best time of 21 mins 19 secs!
There is no reason why you can't a 10/15% improvement in your overall fitness Connor 👍
Thanks for the support!
Loads of good luck Connor 👍🚲🥵🏞️
If I'm honest..this is a great video..If I'm honest
Go Conor! I wish the rides were in the afternoon GMT, I'm in the pacific time zone in the US. 2:30 GMT would be great.
Just want to add my name to the list of folks who can't make the time slot, but would still like to try the workouts. Any chance of releasing uploadable ZWIFT files that are based on %FTP?
Hey David, These workouts will be available at different time slots throughout the day. I'll only be leading them at 9.30am (although I'll jump on a couple different time slots as weeks progress). The whole plan will be available on Zwift soon also! Hope that helps, thanks for watching Conor
@@conordunne219 thanks for taking the time to reply.
TLDW. Quick answer, 19%
Great video! At 6' 6" 275 lbs and 308 FTP, I have a lot of work to do to catch up with you.
“If thou has the breath to say thou is out of breath how can thou be out of breath?” Shakespeare r sum junk
Nice work, Conor! Is there already a link to the Zwift event available?
Will you record the 9:30am Tues/Thur swift sessions so that toughs of us that cant make that time could do the session later that day
Yes they will be available at 4 other time slots. Hope that helps!! Thanks for watching, Conor
Zwift also was laying down the sweat from Ryan at 8:21... this gamification meets sweaty-vision is something special!!
Look on the bright side, Conor. You may have lost to Ryan but you absolutely crushed GCN (Creator)
How to join the Zwift sessions? Are they on the Zwift companion app?
Getting rid of the beard on your Zwift avatar will give you an extra 20 watts Conor!
Dude, what's your Zwift in-game weight? Seems lower than what you presented, more like 60ish kg.
I love how we get another Zwift challenge during the working week. I’m sure my boss won’t mind me ducking out of the meeting to attend! Come on guys. How about a little consideration towards those still having to work?
Hey, Sorry these workouts will be available at 4 other time slots throughout the day. I'll join them at different times as weeks progress. The last group workout will be available at 7.30 pm GMT. Hope that helps !!
Good point to be fair 👍
I think you'll get it all back and then some in a new way, Conor. Maybe not exactly the same ol' same ol' but our bodies do respond in marvelous ways to fitness disciplines and you have all the top tools to put the pedal to the metal and make a good thing happen. Just please don't drop Ollie out there on the road. Everyone needs a break and nobody should go home alone.
Picking at Ollie again? Short of a joke short of imagination??
Ollie's a far finer man and a far finer cyclist than most guys out there, yet you choose to use him as the butt of a joke again?
@@Sionnach1601 I'd like to return to Europe to participate in a popular event, like the GCN All-Road Epic around Bath, and I'd happily bail after about 70 miles and look for Ollie in a coffee shop along the route. And it'd be great, we could talk about aero and be joined by other dropouts, all resplendent in their kits and sweat. And I'd be the first to dish about the meanies on their fancy bikes who didn't wait up. There I'd be, a funny tourist just sippin' on a regular Coke and makin' them the butt of my jokes. 🤣
I’ll have to follow along on the replay but I plan to follow your efforts
Loss of fitness is not the same for everyone though. Legend (or rumors on youtube comments) has it that Si Richardson is on his absolute peak performance nowadays.
I'm still trying to get back to where I was in June after a minor spine injury. Didn't start exercising again until October, and could barely hit 200 watts on a ride, whereas before my ftp was 217. I'm only now starting to reach my 1 hour + power average, but I still can't come close to reaching my 800+ watt 10 second power. I'm improving quickly though. Lifting weights and core exercises have really helped.
"Time to get fit" says 4.2W/kg Connor. LOLed hard.
Doubt Conor will get back to his full fitness but I’m sure he will get close. Pretty close to race weight which is impressive. Will be watching with interest.
Connor, can you fix your helmet straps, please?! It makes me nervous :P
Are these workouts available on Zwift, so I could follow them at different time (zone)?
You did well to only lose 90w in the time you have been retired. I lost 80w in 2 months with illness and time off😂
Think it'd be a different story if i did this fatigued after 5 hours and not fresh though ;) Hope you're doing well Ed
I would like to see Conor Dunne review the Dirty Sixer bikes.
Thank you...really interesting. You answered a question I have long wondered...how long does a pro’s fitness level last? Well done.
I've seen Sean Kelly, well into his 60s, out on sportives and just dropping the hammer and blowing everybody out. All the jocks who thought they were the sh, with their fancy gear, training programs and age all being optimum for them. Then in a minute they get roasted by an ex pro in his 60s. Amazing stuff to see.
Great work man!
Really interesting video, live this kind of topics
Conor, no doubt about it you are a machine but what's going on with the W/Kg in the video? It appears that you weigh 65kg ish and not 87kg. Stop racing and drop 22kg, that's impressive!!
Connor ended his pro career officially about 400 days ago and has since lost 19% of his peak performance, 1% per 21 days. He has a 56 day long training plan. Considering his background and current fitness level the improvement is probably going to be over three times faster than the loss. My guess is a +10% improvement.
That would be 4:30am for me on the east coast of the US. I might could actually do that. I usually get up at 5:00 am anyway. Morning ride rather than evenings
That looked painful. Of course you can get it back. You've only been off for a year or so. Since I've started cycling, just a few months ago, I think I'm probably the fittest I've been for a good 10 years or so.
Conor top lad! Still strong like hell. Your muscle memory will remember and get you back in even better shape. Do not be surprised if Israel Start-up Nation calls.. Keep rocking dude!
Very good these are exactly the topics that interest me very much !! 🤗😜
Damn! Dude, that’s 1:30 am here in so cal.
i was surprised that you had held on to so much fitness Conor, great effort. I've done a similar exercise comparing my fitness from six months ago and this week having had Covid19 in November, fitness down 47%! I'll be joining you for the programme, good luck!
Sometimes these kind of comparisons can seem to be confounded by the effort variable, but it certainly seemed like Conor left it all on the bike!