Make This Your Best Year Ever. How to Plan Your Training Season
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- Опубліковано 28 вер 2024
- How do you plan your training season to maximize your potential? I get into this and provide example weeks from each phase of the periodization cycle.
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Still need help setting up your training plan? I've got plans available here: www.trainingpeaks.com/coach/dylanjohnsontraining#trainingplans
Just broke a clavicle, scapula and a few ribs, so I'm ready for my off season.
@cnpsych18 thanks mate. Thank God for painkillers. Still, meant to be back at work after the weekend.
@@chrisvanbuggenum871 Hi Chris! Rest up and get stronger. Watch out for the painkillers though. Sometimes they are worse than the pain.
Love the content and the associates links to TP programs - very informative and useful
Hi, Dylan I need to setup a training plan that would cover a bit of weight loss and getting faster. I mostly ride Mountain Bikes but have a gravel bike coming soon. Which of your plans would you recommend in TP? I am not a beginner but also not an full blown athlete I just want to improve for the next season. Power Meter for the mountain bike should be here soon so I will train with power.
0:44 off season - strength
3:04 off season example week
3:32 base - volume (some threshold and gym)
6:38 base example week
7:08 build -2 months pre peak volume with intensity + race specific
11:58 build example
12:42 race season - lower volume high intensity
15:07 tapering example
I've been hitting the gym getting ready for next season. Been focusing mostly on biceps and chest. I may not take any podiums but I really fill out my cycling shirt nice.
Priorities hahaha
I've been hitting the gym too, but only the gym, i injured my knee at the end of my off season (damn running) so almost no cardio for last month. lately i have been doing some leg exercises co im curious what wil happen on the bike.
Leg Day Everyday!
To The Max, If You Want To Last!!!
@@ElonMuckX dude, your legs need sum recovery. for most people one day is not enough, if you sleep well, have good diet and some regener after training still you need at least day rest after gym session.
@@icewallowcum856 it was a joke, but, it's also true.
The thing is, cyclists train legs like bodybuilders , which doesn't maximize their strength, endurance, mitochondria, mitochondria density, and make cyclists legs BULK! It's because strength coaches just are stuck in their ways, I see it all the time, on YT, and in gyms.
There is a way to lift weights, actual over your max, everyday, and very, Very little risk of injury. That program is really only for sprinters/puncheurs, when they are at peak fitness.
Lifting everyday for climbers, TT, domestics, would be more 2 or 3 times bodyweight, or around squat max.
When the gyms are open, I do it all the time. With the Rona, I've been hitting Strava PR's, and even a few KOM's.
The next phase to Max cycling fitness, will come from weights. Even Pro's don't realize it yet!
Measuring power on engines: BHP. Measuring power on a bike: BHD
This video answered most if not all my training questions. This will be my first year of fully structured training. I'm stoked to see how much I'll have improved next year. Thanks Dylan you're the GOAT!
How did it go?
Great stuff Dylan...You've been an inspiration for this 53yo broke ass ex racer that started riding again a year and a half ago after a 8+ year break...
Your channel seriously is one of the best, if not the best, on YT on cycling training! Keep it up!
most excellent performance coaching advice and strategy. thank you for sharing your expertise and experience with the community.
I only came here to listen to BHD’s sound advice and I am not disappointed! Pedal to the metal all the way!
It shouldn't be free to watch this video. So much detail and help.
Thanks
Awesome vlog. Lots of great info there, had to watch it twice. This summary for a year's training should be mandatory watching. And the best supporting award for comedy relief has to go to BHD. Thanks for another great year Dylan. The content and quality is outstanding. As a coach of other sports and a wannabe masters cyclist this provides great insights and support to help get the best out of my training pgms. Best for the new year.
Thanks again for sharing these videos. I have incorporated all your recommendations over the past year and I have seen significant gains in my FTP and fitness. Gym work restarts next week!
Thanks Dylan. You didn't let me down in 2020. Looking forward to more improvements next season.
10:59 aww, it's so touching that you mention one of my kind...maybe one day I'll have the balls to race.
PS: any other workout that replaces lifting? Maybe with one of those home gym machines.
Sunday weekend warrior here checking in
Yeah, tell me about it. To be optimized in cycling is to not really be very focused in other areas of life. Or this is my experience at least. To anyone who is maximized in their cycling and has wife kids and a full time job and also non cycling sociallife... much respect to you!
I love your videos Dylan and the wealth of information you present. Any chance that you will make a video comparing different breathing techniques? Especially mouth breathing compared to nose breathing?
Hi Dylan, I enjoy your videos and I started planning my own training season and created a training plan with the help of your videos. What I would like to know is: How can I fit my regular riding with friends once or twice a week into a training plan?
I like getting fit, but I don't ride my bike just to get fit. Riding with friends and enjoying my rides is a big part, if not the bigger part of it. I cannot tell everyone in the group ride to stay slow so I stay in zone 2 because this is a recovery / endurance ride for me and therefore we cannot go faster, also I cannot just do my specific interval training in group rides because it would just split our small group. So for the past months I have just not done any group rides because my training plan did not allow for it, and while I do notice getting fitter I want to go riding with my guys together.
And similarily, how would I fit say a training vacation in the mountains with friends into such a training season, where I go ride every day for a week for hours? I feel like I am trying too hard to fit everything in this structured training schedule and while it does certainly work, I need advice on how to make my plan work with different kinds of group rides that I don't want to miss.
Cheers, and thanks!
Thanks so much for this important guidance. Making a difference!
perfect timing I was just looking at my plan for this year
Great video again. Thank you.
Thanks a lot!! Coincidentally yesterday i was trying to plan out my training schedule for the following year, this has helped a lot!!!
You covered training in the off-season, base season, build season, and the taper before racing. But what should training look like during the racing season, i.e., training between races?
Love the videos.
Merry Christmas and Happy New Year Dylan. I hope you are well. Great video as usual
Great video!
I enjoy your videos.
Great video and it's encouraging to hear I'm doing about the right sort of work for this time of hear. Still looking forward to the How light is too light video
A genuine thanks for the videos. You have helped me no end.
As usual, your videos are very educational. I have competed at a professional level in other sports and your training plans can be used for pretty much any sport. Very serious and credible when you base your videos on research. Thanks for the interesting videos Dylan!
Race specific training: lifting for the all important KOMs under 15 seconds
After 30 years of being a mailman, and having to account for every minute of my 8 to 12 hours, I’m still in the mindset of doing whatever the hell I want when I want, how I want, in retirement. I might have to try this planning stuff. This not being exhausted every minute of my life stuff, is interesting.
Just the video I needed 😃 thank you Dylan and happy new year!
Lovely... Thanks for putting this into perspective. I've been wondering how to sort out my training plans for this year and this gives me a very good frame for setting out... Thanks 😊😊
When the off-season traning load is on par with my summer season lol
Wow great Content :)
Like the haircut Dylan.
👍good info based on science and experience🙏🏻
Almost every mountain bike ride I do is high intensity intervals-often my heart rate goes above 100% for my age on the techy climbs.
Calculating max heart rate by age is completely useless. You should observe how your own heart rate responds to different efforts and derive your zones from that.
Video on riding/training solo vs with a group please? 😊
Future video idea: I was wondering if there was any scientific literature on the optimal distance of long endurance rides and whether more is more. For example, does a 100mi ride build a bigger base (proportionally or maybe even disproportionately) than an 80mi ride, which in turn builds a bigger base than a 60mi ride? Or does there come a point of diminishing returns?
Long, all-day races or rides are not necessarily my targeted event, so I am asking more in terms of general fitness gains and base-building instead of targeted training. Thanks!
Hey Dylan, thanks for the video, how do you view the cross season wonders like Wout van Aert and Mathieu van der Poel who do high intensity winters but a ready to crush the classics in the spring
Great question. When do they turn it off or down?
I cannot train properly, my heart rate is very very variable.
Sometimes my zone 2 heart rate is in harmony with my zone 2 wattage, but many times my zone 2 watts are zone 4 in heart beats.
I don't have a problem, it is what it is.
I have huge inconsistencies regarding my heart rate to power analogies. Even when I'm on very good shape.
could you do a video for athletes who are returning to the sport after a year or two off due to burnout/major illness/ having kids/the like?
It's very hard to do a base training in winter without going to Mallorca or the Canary Islands like the pros do. That's I think high volume in winter is not worth it for regular people with jobs and families. Add short daytime to it and it's next to impossible. Unless you like to ride in the cold and dark probably in rain or snow AFTER 8 hours in the office.
Very interesting subjects you discuss Dylan!
I have also a question, How can you train most effectively for a more long term, like if you have a goal which is around 5 years later.
Keep up the good work!
You training for the Olympics?
Excellent Video!
Interestingly no over/unders at any point ..,
Hey man! Great stuff u are doing! Can u maybe make a video on Trainer Road's training plans? :)
Have you come across any research on the value of 'stiffness' in a bicycle and how it relates to power transfer. Seems like you hear about it a lot but I wonder if there is any science behind it. Love the channel!
the study u quoted to show that you should only do 2 hard rides/week is referring to an athlete who trains 10-14x per week. What about a normal rider who is only training 5-6x/week? Would it then be more beneficial to do 3 hard sessions because of the lower volume? thanks
That 2 hard rides per week corresponds (somewhat loosely) back to the 80/20 rule. The 80/20 (look up Joe Friel if you need more info) that 80% of your time should be spent in endurance zones and 20% in higher intensity zones OVER THE COURSE OF THE TRAINING PLAN. I put that last bit in caps because people often try to limit individual blocks (or even individual weeks) to the 80/20 rule. I just had a very in depth discussion about this exact topic with another athlete yesterday. The short answer is "yes, but.." The "but" part is that the additional hard ride should be sprinkled in as you advance further into your training plan and become more frequent as you get closer to your event.
Hi Dylan, can you please tell me if gym work is equally important for slow/fast twitch muscles? I.e. sprint/endurance riders? Love your videos!
I have a question which can't be answered completely, but I would be glad for some tips. I have a hard time creating an annual training plan, because I work as a bike courier, which means that from monday to friday I ride about 250-400 kms (depending on how busy the week is). This kind of riding is pretty diverse: a lot of stopping and starting because of the traffic and pickups/dropoffs, quick sprints with light deliveries on a light bike but with waiting times inbetween, heavy deliveries on cargo bikes - every day it's different, and I go out there every week of the year from January to December. I don't know how to account for that in my yearly training plan - the guidelines about volume and intensity of certain periods go out the window. I also work out on my road bike on my own time, and I try to compete in road racing. I want to find out how my work-related riding affects my fitness, fatigue levels and development (how to evaluate it as training in itself) and how it affects my specific workouts. If I had a better understanding of that, then I could organize my training around my work so that they would supplement each other, and not undermine each other (for example by determining which kind of workouts can I leave out and which ones to focus on) - and I could build up an annual training plan that makes sense to me. Do you have any tips on how to do that?
Dylan, I think I left a comment here when you posted this video. I'm sure I did.
You told me years ago that I was going to fail.
I told you look at my Strava.
You're wrong and the books are wrong.
The books are wrong when it comes to training. And I think I have proved that already!
Where to put block periodisation in the season planning?
Been following your channel for a while, thank you for the great content. Most people I ride with with in the midwest train prob about 8-10 hours per week during the winter months. Come March I see many people travel to somewhere warmer for a week and do a "camp." When I look at the ride files, they are mostly just putting time (5 hour rides) in the saddle, which is obviously fun, but is that the best way to approach a 1 week camp? What should a 5 or 6 day training camp look like to get the most out of it? Can you do a video on this? Thanks
Could you define endurance rides? I live in a hilly, mountainous area, and my long rides end up at about 70% ftp average overall, but this includes sweet spot on climbs and a combination of recovery pace/some coasting on descents.
I tend to set a max 75% HR/Power/FTP value & when you get to those climbs, I try to stay in the ~50% of your max FTP & never reach the upper limits of my set value for long periods of time (staying in your saddle at all times helps discipline yourself & forces you to shift). Of course, there are times you'll end up getting out of the saddle & giving some gas, but that's ok. As long as you stay disciplined to not go too hard or at a more tempo pace, you should be solid!
@@TylerBoothGolf 50% of your max FTP seems awfully low
@@ericlehman53 it’s just a general range, so feel out your body. Also depends on the climb, the day, the next workout, ect, but I’m not going to over-exert an endurance day to ruin the next workout; I just try to stick at 50% min. And keep in mind you want to stay consistent over the whole ride, so keep the pace up on the downs too.
Serious question: How do you plan your training for a race season when you don't even know when races will begin again? I don't think racing will really start again until maybe June.
Hi, Dylan!
In some training plans, you suggest to practice 1 hour endurance rides or combine it with more intensive workouts such as 2x20, but does it worth it? I understand that it could depend on many factors, but if we take moderate time crunched athlete, who systematically trains for several years, will it give him any significant benefits? I mean, more common opinions tells us that 1 hour in zone 2 is just the waste of time. Could science tell us something about it?
And what about this kind of rides: 30-40 min in zone 2 (get to the spot) -> 1 hour tempo -> 30-40 min in zone 2 (go home)? Will it give endurance benefits or is it just a good warm up / calm down?
Thanks for the videos Dylan. Whats you’re take on assigning TSS to you’re strength training? Although it’s not cycling specific and you don’t want to add arbitrary “glory” numbers to you’re CTL, surely it has a bearing on fatigue which you need to track. Would love to hear you’re thoughts. Apologies if this topic has been covered.
Hey Dylan,
Wonder if you can advise those who have been hit by COVID and how to train to get fitness back. I have had weeks off the bike and want to safely build back my cycling fitness whilst not over stressing my body, particularly my respiratory system.....
Hey Dylan, great content as always,
Myself and 10 other amateur cyclists are doing a 4 day 640km Endurance charity event (cycling the length of Ireland) at the end of May, I've developed a 21 week training plan for it, i would love to get you opinion on it if possible??
Is this relavent for a person who rides 1hr, 5 days a week indoors? The shorter duration workouts on zwift seem to be zone. 2,3,4 some what equally.
Hey Dylan, in Europe we tend to have longer holidays than in the US and there is a certain demand for training camps.. how do you incorporate a week where you can properly recover into your training plan? great videos and thanks for the answer (maybe as a video in the future?)
How does commuting to work on a road bike 30 min each way) fit in with your plan?
How are your vo2 max sessions so long? Mine are only an hour and I do 2 sets of 4minuyes at 110% with 4 minutes recovery and 8 minutes recovery between sets. Warmup is 15 minutes and cooldown is 10. How is yours 2 hours?
Is it okay to be sore after a weight session for a Z1 ride? I was gonna lift today and do some really easy riding tomorrow.
How long should the build period be I missed that part
A question maybe you can address in a video. Apart from completely beginner athletes, is there any value in an ftp test at all? I have ballpark numbers which are more than good enough for training zones from experience and estimates (e.g. abiltiy to execute sessions). Is an FTP test now just for an ego boost?
Hi Dylan, Hi all, in a 70.3 Ironman base training, when you say "2 to max3" interval session/week, would you recommend to split those 2 HIT sessions into 1bike 1run OR to target either bike or run for let say 4-6 weeks ? (note the "on purpose" forgotten swim HIT training... ;) ...). Also, would it make sense to plan more VO2max and/or threshold training in the base phase and gradually go for more race pace training (let say 80% of FTP) in the build phase in the name of gradually increasing specificity of 70.3 Ironman ? (I'm curious since it essentially is "Reverse periodization"...). Thanks in advance and keep up the great work ! BTW, have a solid 2021 !!
Hey coach, thanks for the video. I'm on my offseason right now but don't have the opportunity to get into the weight room since things are locked down for covid. Is there anything else you recommend for training to be better on the bike?
I want to purchase your plan on TrainingPeaks. I do have a question before I commit. Do your plans base off FTP or the CTS Field Test? Which one should I take before I embark? What I found was that the CTS field test power is often about 105% of the FTP calculated via a 20 min threshold test. Could you please elaborate on this subject? Thanks.
Hey guys, what type of trainingplan is that at 3:15? Is it from Dylancor is it free to download?! Also would like to know which program you use to determine the TTS Score?!😁
what about warm-up before race, do you have recommendations?! some intervals?!
For me, 10 min easy spin is enough. I see way too many people wasting all their energy during warm up...
@@brunospasta i was using 45min warm-up this season, but feel it's to much before race. looking at training programs where is planned hard intervals usually warm-up is 15-20min. don't think much more is necessary before race.
@@elmoinstyle Check back through the videos. Dylan has done a great one specifically on pre race warm ups.
@@rileygorman4 thanks, will look true
Joe Friel said do the absolute minimum so that you are 100% ready for the start of your race.
Thank you Dylan. I was wondering if you have done a vlog on the use of sodium bicarbonate products for enhanced performance during training and racing?
ua-cam.com/video/J3vbpNdtce4/v-deo.html&ab_channel=DylanJohnson
Where’s the Marji number plate?
so if you re racing in a championship with approx 1 race per month, should you keep training high intensity low volume throughout ?
Do I need to change my base power as I go deeper into base phase? Or do I need to test my FTP during base phase (every 4th week like in build/spec phases)?
I like to run and bike. How would you structure workouts the workouts to get most out of intensity sessions for both. I find myself overreaching often.
@Samuel Schneider Thanks! Im definitely no elite athlete lol.
What sunglasses are those?
But when in the year does the base training start and end and when the specific training??
Count back from your planned peak 'A' priority race. One to two weeks for the taper, about 8 weeks high intensity training in the build period (including recovery weeks) and then 12-16 weeks base training
@@jonathanellis36 thanks, Great advice
Our gyms are closed. Any other suggestions, like hill repeats?
Buy kettlebells and train at home
@@a.g.4843 Hard to do heavy lifts at home
You seem to have some conflicting recommendations in this video and your sweet spot vs polarized video. In this video you recommend 2x20 or 3x15 intervals at or right below FTP(essentially sweet spot work) during a base phase but in the other video you conclude polarized is a superior method of training compared to sweet spot.
Hi John, watch the last 5 minutes of the polarized vs sweet spot video a bit closer, specifically when I talk about pyramidal training. Nothing conflicting here.
For endurance work you mention working below 75% of your FTP. Is there a minimum level you should work at? (ie stay above 50% FTP?)
minimum is 70% if your goal is to build a base.
Eh, 2x20 minutes @95 Will hurt a lot😅🤷🏽♂️
Just wondering if I would see any decreases in FTP after doing a off-season and if so how much could i expect it to be?
Dylan dude, we love you and appreciate all the magnificent content you produce. But please, at this rate you'll be putting yourself out of business - everybody will become self-coached. Or: you'll be left with only the backwards hat cyclists who won't listen to you anyway.
gyms be closed or a bad place to congregate since march. weight plates are out of stock since march. blerg.😐
95% of FTP for 20 min 2 times in base training?... really?..
def looks like a covid haircut there Dylan :)
I tried to go to the gym twice in 2020 and they closed them twice RIGHT BEFORE I got there. I'm not trying anymore
This is fake news... ive been fallowing backwars hat Dylan and i know the secret is to go hard all the rides all he times... rding slow makes you very good at riding slow.... see the logic :P
Dude your plans are way overpriced
I'm still waiting for BHD's "Peak Performance 52x Year" plan (for the Saturday coffee rides)
Hi Dylan, can you please tell me if gym work is equally important for slow/fast twitch muscles? I.e. sprint/endurance riders? Love your videos!
Short answer Yes. Longer answer: ua-cam.com/video/V88wwTCs680/v-deo.html
Grats on 80K subs dude!
Love from India Dylan ♥️
Hey @DylanJohnson.
Could you do a video about (re-)starting after injury/sickness? Especially about getting to the state, where you actually can start training again.
I’m so glad I found your channel! You earned yourself a sub. Love from Canada
This guy and his approach to different situations is just awesome. I have a great deal of respect for his work. I am a Sports Medicine physician who often works with Olympians out here in Colorado Springs, Colorado. I am also a triathlete. This brilliant young man is my “go to first” source of cycling opinions and approaches because he always has some research to support his approach. Dylan! Keep up the great work!
Just ordered my livestock scale from Amazon.
Watched this video several times over the last couple years and keep picking up new bits here and there. Lots of great info!
Hey Dylan, love the vids. I wonder if you'd be interested in doing one on using cycling as cross-training for another sport? It could be any other sport (though obviously training would depend on what you want to get from it). I personally do lots of mountaineering and alpine climbing and I can't run anymore due to a bad injury, but I've never managed to figure out how to best use cycling to gain fitness for walking/hiking/running etc. I'd love to hear your thoughts or if you can dredge up any relevant research.