1. Ride longer 2. Lose fat 3. Go to gym 4. Break it down 5. Start slow, dont go too hard 6. Get aerobic (Z2) low level base training rides 7. Fuel yourself 8. Improve FTP as in sustained power
Great videos on your channel Ben! I had a Mtn bike coach many years ago who told me not to eat in the morning before a training ride, for at least 1.5 hrs. in order to train your body to use fat stores as it’s energy. This is what has worked well for me lately, as speaking in terms of weight loss only, I haven’t experienced any blood sugar drops or spikes in energy without eating before training rides. About 8:00 minutes into this video you touched off on nutrition before a ride. What are your thoughts on withholding nutrition for 1.5-2 hrs into a training ride for fat loss? I rarely get blood sugar drops and actually feel better not eating for that above mentioned period of time. Just wondering if the body will attack muscle too for fuel which is why I asked.
Hey mate, you can use fasted or low carb training to train yourself to use fat more for fuel, sparing carbs and allowing you to ride and race further. It needs to be a gradual process of adaptation and most people will struggle to do 1.5 to 2 hours fasted. As for fat loss, you will only lose body fat if you end up in a calorie deficit across the day, regardless of whether you eat or not on the ride. If you are not eating enough protein and/or are not doing resistance training then as part of fasted training or caloric restriction you are more likely to lose muscle mass as well.
I have an XC MTB right now, I'm a weekend rider mostly, I do ride daily but not more than 20-25 km, I used to do 30-40 Km in a run on a weekend before I changed my training in the gym, I did more leg training, and increased the cardio time by a lot and it made a huge huge difference. Now when I'm out on road or gravel I do at least 120-150 Km in a run.
I’m going to say over all very, very excellent video. But I do wish for those who are going to follow this, that they were informed the difference between ftp zone 2 and heart rate zone 2, that little ordeal and the difference between them had me confused until I completely separated them, because I assumed they were one and the same. And utilizing zone 2 cardio for general endurance and longevity vs zone3-4 for ftp zones. It would be really great for new to training people for them to be the same zones, but they are definitely not. But all and all a wealth of information. And thanks for making the vid!
Use a road bike(😫) to get some long road training rides in as part of your training schedule and when weather / time not good for off road. It will improve your stamina and speed on your Mtb.
Very helpful video 👍🏿😊. I ride every day in the morning but sometimes the most difficult things it's the motivation and also the recovery! I'm a 43 dad with I'm trying to be in good shape so I've plan a 100k race in 9 weeks and I need some advice 😢 Like I said I ride every day and the week I do some long ride but not too much, around 50k or 60k and between 400m and 800m of D+
Well done mate that is great commitment to your riding. Good luck with the race. Just keep building that base and plan in some big rides along the way. Ben
@@thestrengthfactory. Thank you so much, your video Mtb over 40 was a real revelation for me! It helped me to see things more clearly and above all to better assess my needs, my limits and my level! Great job and keep up the good work! Plse can advise how we can help you with your channel I would like to give you a liltte contribution for your great job 👏🏿😁
nice one Ben some good tips in there, well explained...the last one is so important - strong mindset for sure. I'm about 8 weeks away from the all day ride im aiming for and a long way off where the fitness and endurance on the bike should be by now - so it's all gonna be about digging deep - that and a few gym sessions of course :) cheers
Big challenge is the west highland way in April or may. Glasgow to fort William mainly off road. 96 miles and over 3500m of elevation. First proper aerobic session today, I was out for 4 hours and 3.5 was in zone 2. Is that too long or about right, I am 50 if that makes a difference
1. Ride longer 2. Lose fat 3. Go to gym 4. Break it down 5. Start slow, dont go too hard 6. Get aerobic (Z2) low level base training rides 7. Fuel yourself 8. Improve FTP as in sustained power
Exactly!🎉
excellent video. i came for tips for “easy” solutions and in reality Tip #1 covers 80-90% of it. Good to get a dose of reality.
Glad you enjoyed it mate
Great videos on your channel Ben! I had a Mtn bike coach many years ago who told me not to eat in the morning before a training ride, for at least 1.5 hrs. in order to train your body to use fat stores as it’s energy. This is what has worked well for me lately, as speaking in terms of weight loss only, I haven’t experienced any blood sugar drops or spikes in energy without eating before training rides. About 8:00 minutes into this video you touched off on nutrition before a ride. What are your thoughts on withholding nutrition for 1.5-2 hrs into a training ride for fat loss? I rarely get blood sugar drops and actually feel better not eating for that above mentioned period of time. Just wondering if the body will attack muscle too for fuel which is why I asked.
Hey mate, you can use fasted or low carb training to train yourself to use fat more for fuel, sparing carbs and allowing you to ride and race further.
It needs to be a gradual process of adaptation and most people will struggle to do 1.5 to 2 hours fasted. As for fat loss, you will only lose body fat if you end up in a calorie deficit across the day, regardless of whether you eat or not on the ride.
If you are not eating enough protein and/or are not doing resistance training then as part of fasted training or caloric restriction you are more likely to lose muscle mass as well.
@@thestrengthfactory.
Ben
Thanks so much for the reply!
No worries@@AOL0321 don't forget to subscribe. Ben
@@thestrengthfactory.
Done
I have an XC MTB right now, I'm a weekend rider mostly, I do ride daily but not more than 20-25 km, I used to do 30-40 Km in a run on a weekend before I changed my training in the gym, I did more leg training, and increased the cardio time by a lot and it made a huge huge difference. Now when I'm out on road or gravel I do at least 120-150 Km in a run.
Great work mate. Nice one!
I’m going to say over all very, very excellent video. But I do wish for those who are going to follow this, that they were informed the difference between ftp zone 2 and heart rate zone 2, that little ordeal and the difference between them had me confused until I completely separated them, because I assumed they were one and the same. And utilizing zone 2 cardio for general endurance and longevity vs zone3-4 for ftp zones.
It would be really great for new to training people for them to be the same zones, but they are definitely not.
But all and all a wealth of information. And thanks for making the vid!
Yes getting heart rate and power zones to play nicely can be a nightmare 😂
Use a road bike(😫) to get some long road training rides in as part of your training schedule and when weather / time not good for off road. It will improve your stamina and speed on your Mtb.
Yeah I get out on my gravel bike sometimes to get the miles in.
Good video with valuable tips! Thank you.
Glad you enjoyed it!
Very helpful video 👍🏿😊. I ride every day in the morning but sometimes the most difficult things it's the motivation and also the recovery!
I'm a 43 dad with I'm trying to be in good shape so I've plan a 100k race in 9 weeks and I need some advice 😢
Like I said I ride every day and the week I do some long ride but not too much, around 50k or 60k and between 400m and 800m of D+
Well done mate that is great commitment to your riding. Good luck with the race. Just keep building that base and plan in some big rides along the way.
Ben
@@thestrengthfactory. Thank you so much, your video Mtb over 40 was a real revelation for me! It helped me to see things more clearly and above all to better assess my needs, my limits and my level!
Great job and keep up the good work! Plse can advise how we can help you with your channel I would like to give you a liltte contribution for your great job 👏🏿😁
nice vid with clear expination also nice to see local areas
Cheers mate.
nice one Ben some good tips in there, well explained...the last one is so important - strong mindset for sure. I'm about 8 weeks away from the all day ride im aiming for and a long way off where the fitness and endurance on the bike should be by now - so it's all gonna be about digging deep - that and a few gym sessions of course :) cheers
Good luck. 8 weeks is a good amount of time to make some progress. 👊🏼
Big challenge is the west highland way in April or may. Glasgow to fort William mainly off road. 96 miles and over 3500m of elevation. First proper aerobic session today, I was out for 4 hours and 3.5 was in zone 2. Is that too long or about right, I am 50 if that makes a difference
That sounds like a great start to your training. Just keep chipping away and make sure you are recovering well from the long rides.
Once i get on my bike i want to keep going but i know when to stop or i pay later and can't do much the next day ..im only riding a few hours tops 😅
It’s all about balancing what you can tolerate
@@thestrengthfactory. True
Now how to train the ass for lasting all day as that's my biggest weakness - at 40km its done - even with a good seat and chammy pants
Brutal!! 😢