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Glutes are hip extensors. Quads are knee extensors. We extend our knee during a pedal stroke as well as our hips. How does this fit in with our his statement "the glutes generating all the power"?
A.I. will be the tool to use, it’s about getting your data into the AI tool, it will be able to analyze the athlete better and much more detailed than a coach.
I’ve been looking for something like this for a couple of weeks after having to take an earlier break off the bike than I would have liked due to work. Nice vid 👍🏼.
Interesting discussion though I struggled to understand what was different. Eg 4-6 reps at 80-90% is standard for focus on strength gains. (Worth you trying to get on Andy Galpin who is fantastic on strength / power / hypertrophy). What seemed to be a bit different was some exploratory lifting movements to help understand how we use our muscles better and mind-muscle coordination which can support strength gains. Have I got that right? Thanks.
did you mean crit racing? if you want to start doing ultra, def just start logging some LONG rides...4-5H at first, then ramp up towards longer distances if they are applicable to your ultra goals!
I think some of the criticism is warranted. He did provide a lot of good information however as to why the glute shuts off. And I gather it requires practicing several exercises to engage them. I think some folks were looking for the actual exercises to do. Though I suspect you have to work directly with him for that. Regardless, I still got something from this. And will try what he says he does when cramps occur. I have spinal issues and I started dealing with them cramping got more frequent and severe. Oddly the mid back area is where I have damage right where he pushed. And low back/ hip a bit. I find that my bike position is very important. If my position leads to a rounded back and posterior rotated hips I'm screwed. Saddle height, tilt, fore/aft and reach all have to be just right. Brendan did you change anything in your position before this occurred or have you tried making changes to help remedy the problem?
Structure of recovery intervals during VO2 max workout: First minute in zone 1 - to flush lactate and release muscle pump, Three minutes in easy zone 2 - for HR recovery before next effort.
Tim needs to tighten his message significantly. This was excrutiating most of the time. I think I was able to extract how to activate glutes on the ride, but it was vague. I'll try what I think I heard.
Had to stop my ride to comment. Guest had impressive ability to redirect questions. Never answered how do I know if my glutes activated in ride? Answer: I have never changed my video workouts.
Is another alternative just start your base early and have an extended base period to go even higher on that (if that floats your boat)? I can also see a benefit in doing experimental workouts too (while not overdoing them) as the ‘cost’ of them being ineffective is lowest at this point in the season but you might learn something new.
@@EVOQBIKE I thought base training was to get your LT1 back up - ie high power at low (70-75% max HR) heart rate. How do you measure how much your base (I’m assuming LT1) has improved and what training improves it if not base training? Or are you saying in a season there’s a limit to what you can do to improve it? Thanks
I think people don't talk anywhere near enough about how to actually pedal so it's good to have someone talking on this. I'm always thinking about it and unfortunately although good peddling (and recruitment) is essential to being any good wherever the energy comes from, glutes, hams, quads whatever, it's still muscle activation and muscle activation and work has an oxygen cost that's the same, energy is energy. If you can get 250 watts of FTP out of your quads then you're not getting 270 watts of FTP by bringing your glutes into the picture. You will distribute load to different muscles which is good but it won't increase power output.
Good point and thank you I agree we should be discussing pedaling and technique nuances more than we’re not in cycling. I do, however, want to add to your discussion of power output simply distributing to more muscles. And I invite you to consider the GluteDoping approach to motor control of the body for selective muscle recruitment as similar to the change in motor control a drummer uses to play the same beat soft and then loud and then soft. There ultimately is a final volume of sound but the internal “mix” of the components is balanced in a way that the bass drum (or the glutes) are “louder” than others and thus preserving fatigue elsewhere. ❤
@@GluteDoperDoc Yes it totally works to preserve fatigue. I do it a lot. I often think of putting the power through my heel which makes me rear chain dominant and through toe for bringing it quad focused. (not literally obvs, still clipped into pedals but just as a visualising technique that works well). My point though is that it doesn't reduce the cardiovascular cost of producing power which is the limiting factor usually so though it can reduce fatigue it generally won't increase your power output though it may make putting that power out less unpleasant!
Hmm. "Muscle activation and work has an oxygen cost that’s the same, energy is energy". Ok, if involving the glutes, the strongest muscle with great endurance that won’t cramp, is interchangeable with the quad, as both are just muscle activation, try getting all you power from your calves instead of so much from your quads. I’m thinking there’s something to be said for recruiting your glutes, like he said around 40:00, to get through climbs, and then have other more easily fatigued sprinting muscles ready and preserved for the sprint to the finish.
@@ttb1513 Yes totally agree. I'm always thinking of where I'm recruiting from and often recruiting from glutes. I guess my point is that it's really beneficial but it probably won't increase your ftp or say your 5 minute power.
Love those 40/20's, 30/15's, and long threshold efforts. I like to go out to a long climb and ride slightly under my FTP for 50-60 min. I've never tried VO2 over 5 min intervals. That sounds rough lol
Found this channel a few weeks ago and love everything you've put out. So very helpful. New to cycling this year, over the summer did 12 weeks of unstructured riding, 3-4 rides a week averaging 110 miles, usually 5-7 hours. Some 2-3 hour rides, but mostly 60-90 minute rides. Started training for a 100k TT effort and have 7.5 hours to ride - Day 1 - Tuesday Interval Day - Tempo (wks1-4), Threshold(wks5-6), and VO2max (wk7-11) - 90 minutes total Day 2 - Thursday KettleBell workout followed by 60 minutes Z2 Day 3 - Saturday Endurance - 120 minutes at Z2 Day 4 - Sunday Endurance - 180-210 minutes at Z2 If I were to add in a few over-unders workouts would Saturday be a good day for them?
that sounds perfect! gives you some recovery time before the intervals on Tuesday. Hope the channel is helpful Noel. good luck with the training and 100k TT !!!!
@EVOQ.BIKE have you ever heard of (XERT). I am sure that you have. If so, have you looked at it at all and thoughts if so. And, I do a lot of what you talked about in this video just so that I am at least good all year and (my great) when I need to be. That seems to be just less stressful (for me) and makes training more fun....IMO! Also, love all of the content. Keep up the great work and continue to be great!!
I'll just add I've followed some of tim's programs and a lot of the lunch and learns he did back in the day on his instagram site and always learned quite a bit and found his work to be on point in getting rid of knee pain and feelings of being twisted on the bike d/t functional issues. He has great assessments to really give insight into where you need to focus on your work. Have not had an opportunity to watch this video yet, but just wanted to share my two cents that this guy absolutely knows what he is talking about and how to work w/cyclists, just may not have come across in this video.
Hahaha that’s funny my dog chases his tail and I always laugh at him. I’ve found pursuing the same thing for decades and diving deep on it has revealed more benefit than I ever thought. I’ve never felt better and more confident on the bike. Come check it out!
Guy is character and I enjoyed how he presented his thoughts... perhaps just me but we listen to enough boring podcasts and cookie cut interviews. This was a refreshing change!
Ive actually purchased the program and did it for 3 weeks. One day all of a sudden i flaired up sciatica and its been over 2 years now struggling with these issues. I believe its from the band work (holds) for glutes. To be fair i never reached out to Dr Woo. I still do the activating exercises prior to my rides.
@@GluteDoperDoc The gear systems had lower ratios and the options were limited. This was the first time I encountered you. I’ve been following Evoq for a long time. I like your perspective on the neuromuscular system. Everyone who knows Nordic skiing at a higher level knows that you should increase the speed of your poling when sprinting because it’s closer to the nervous system, and the legs follow the pace of the arms (less muscle mass and resistance, I suppose). So, when you talk about how the glutes need to be trained to remain dominant as long as possible in resistance training, I get excited and curious about what method can be used to achieve this. Number 2: Seeing that cycling can only be combined in six ways was refreshing and insightful, in my opinion. Thank you. I’ve found you on Skool. Looking forward to more conversations with you there.
The difference between this guy and someone like KneesOverToesGuy Ben Patrick is night and day. Both self taught, by the sounds of things, but Ben can impart useful, regessable exercises to fix things in about 3 minutes flat. This guy? I dunno I was 19:30 in and still didn't know what he was on about. No way am I going to sit here for another hour in the hopes that somewhere in there he'll describe the problem and how his stuff can help fix it.
Hahaha thank you for the compliment! my first job was a kindergarten music teacher and I just got back from a mission to Thailand working with kids in children’s homes.
