6 Techniques to Climb Faster without Getting Fitter 

I'll let you know. I worked with Jason from Infinit Aus to make that mix based on what I wanted, I'll ask him if there's an easier way you guys can order it without having to mess around with the sliders, which is honestly very confusing.

@@nerocoaching A promo code for it would be nice too. wiink wink

This is the product I used. I made mine using the sliders but this is the same thing in a pre-made formula because a lot of people were asking for the same thing: www.infinitnutrition.com.au/shop-infinit/premium-fuel-fructose-blend.html Salted Caramel flavour was good, not very sweet. I like sweet drinks but I was a nice break from my sugar bottle. Select the 90g mix option which makes it 90g per serve which is essentially the same as Beta Fuel. Sorry don't have a code or anything. If you order it tell them I sent you maybe they'll give me one in the future

Well explained. Thanks.

@@nerocoaching I love infinit custom blend. I use it for fondo or century rides in zwifts

I think getting out of the saddle every so often is great for many other reasons too, although a full minute is probably too long every 5mins. The only real downside is that studies show that your HR and energy expenditure spike when riding out of the saddle for a given power compared to remaining seated (ie it’s less efficient). However the many advantages probably outweigh this: it works different muscle groups, giving your muscles a rest, it gives you a mental break and helps keep you engaged, it helps you mix up and break your cadence which can otherwise steadily fall, and i find personally it can help just deliver a little adrenaline spike/release that helps to keep the power up.

Spot on X X, agree with this. Well said

@@XX-is7ps fury you CEE siikniw

@@XX-is7ps fury you CEE siikniwn

This technique was game changer for me. Generally i would stay in the saddle for the first half of the climb than 5 minute/ 1 minute out works wonder for me.

Re watch it now!

Very high IQ/kg coaching advice

I'm thinking the same. You shouldn't freak out over day-to-day heart rate vs. power ratios etc., but overall I still feel like heart rate is the best proxy for how stressful an endurance ride is on my body. For example, currently I'm doing a heat training block and during the heat sessions my heart rate is a lot higher than normal for a given power output... and so is my perceived exertion / stress, both in my legs and "central". Now instead of letting my heart rate drift into tempo territory for most of the session, I drop the power to very low Z2 when I reach target temperature range. This keeps perceived exertion and heart rate on a moderate endurance level and because I'm doing 6 weekly sessions in the block that's what I'm aiming for. Of course dedicated heat training is a somewhat extreme example, but I think also in normal outdoor training a very noticeable heart rate drift (e.g. heart rate drifting into tempo zone) during endurance riding should make you think about dropping the power a little bit, unless you really want to bury yourself. Or if you suspect it's due to overheating, underhydrating or not relaxing enough etc. then of course try to fix that first. But that's just the opinion I ended up with due to observing my bodily sensations and parameters during and after my own endurance rides.

I look at HR all the time, especially after a ride. But in this vid I was just referring to this situation doing a max effort up a climb climb, not endurance rides or other situations where it can definitely be useful

@@nerocoaching Alright, I agree on that it's pretty useless in that situation. Thanks for your response!

@@ithanil4429 Thanks so much for your thoughts. This channel is a great learning experience and conversation.

Does he sell weed?

😅

It grows all year round mate 😅

Me to

It's only clickbait if the vid under-delivers 😎

@@nerocoaching Nope, definitely delivered the goods on this one

@@nerocoaching 😎

I'm sure Jesse will jump in and correct anything I get wrong but I'm going to try and answer from what I've learned from Jesse's channel; If you've got straight maltodextrin, that's glucose, one of the sugars. It's fine to use on it's own but the amount of carbohydrate you can absorb in one form of sugar will be less than if you combine different sugars. So, maltodextrin and fructose together will allow you to have a stronger mix or greater amount of carbohydrate in your bottle and your body will be able to absorb it. This probably says it best; ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-vT-PBsSLX3U.html

Spot on

If you can ignore it on your screen, that's okay. But part of the problem is the HR where you will be "on your limit" can vary, depending on a whole heap of factors. I'm not exaggerating, some days if I'm very fresh and riding in the heat my HR at FTP is 185 BPM, other weeks when I'm fatigued it could be 178 BPM. So looking at HR often ends up just causing more issues that it solves, and your perceived exertion can often be a better gauge of your effort level.

I have mixed thoughts on this one, I do find that my threshold HR is pretty consistent around 165bpm for me personally, and I know that if I’m above this that I’m going to blow up if I don’t back off. But equally I appreciate that HR has lag, and can vary on weather and hydration conditions etc. I think the trouble with monitoring any kind of metric such as HR or power is that they can both cause you extra cognitive load and stop you simply riding to RPE - they may cause you to back off an effort when actually you could have sustained it. I think this is true for power as well as HR though - we like to think that power is completely objective but as a functional measure our deliverable power for a given duration is going to vary day on day based on our fatigue levels, just as HR will

HR often brings up more questions than power though. Why is my HR not going up? Why is my HR so high? Why is my HR spiking when out of the saddle? Etc and that throws the focus for a lot of riders. I see it constantly with riders I coach, throws them off their game. I'd say looking at HR when doing efforts should be for more experienced riders who can assess the situation and have nuance, whereas newer riders are better off just sticking to power which raises less questions

@@nerocoaching this is what im experiencing at the moment. Sometimes it’s way low or sometimes when i ride with the same effort my hr is too high and wont go down easily. Sometimes just a minute or recovery it’ll go down way too fast. I don’t have a power meter yet hopefully soon together with a new crankset and shorter crank arms. And the reason i also commented is about my cadence. I wont go up 60rpm on a maybe 2.5km climb with 10% average gradient. I’m kinda new to cycling just started last year. My only issue is my cadence when climbing i cant get it up to at least 80rpm. I was thinking maybe it’s my crank arms as i am using a 172.5 arms that’s why i want to change it to 165mm and thinking maybe it could help lol. Please advice. Thank you!

Don't worry too much, as long as you can hold the power. Which is part of the problem, people can hold power out of the saddle easily for 20-30 seconds, then they fatigue and need to sit down again. Ideally you can stay out of the saddle longer if need be. So you aren't actually getting any fitter, or doing more power, just more capable out of the saddle.

@@nerocoaching I learned how to pace myself out of the saddle during very hard intervals which lasted like 5 minutes and were 20-30 percent above ftp. It was too much and not possible to complete while only sitting, I needed to get up in the middle and then give my quads some break and continue out of the saddle for at least one minute. After a 2 months ot these ridiculous intervals i was able to pace myself for the whole 5 minutes out of the saddle.

👋

I'll let you know. I worked with Jason from Infinit Aus to make that mix based on what I wanted, I'll ask him if there's an easier way you guys can order it without having to mess around with the sliders, which is honestly very confusing.

This is the product I used. I made mine using the sliders but this is the same thing in a pre-made formula because a lot of people were asking for the same thing: www.infinitnutrition.com.au/shop-infinit/premium-fuel-fructose-blend.html Salted Caramel flavour was good, not very sweet. I like sweet drinks but I was a nice break from my sugar bottle. Select the 90g mix option which makes it 90g per serve which is essentially the same as Beta Fuel.

If you order it and want to help me out, tell them I sent you maybe they'll make a discount code in the future I can share

@@nerocoaching thanks Jesse!

Only way to get them is buy them in person in the Phillipines

Thanks mate

I try to avoid cross chaining wherever possible, but for short periods of time it's all good.

The efficiency difference from cross chaining is negligible. It increases wear and noise a little but these aren’t things to worry about for occasional times, people really worry far too much about cross-chaining and chainline, it’s true marginal gains stuff

The mechanism that carb mouth rinsing improves performance is through the stimulus it gives in the brain after being detected in the mouth, regardless of if you end up swallowing the carbs or not. So if you hold the carbs in your mouth for 10s before swallowing you get performance improvement via the stimulus to the brain, then the main metabolic/fuelling benefit.

​@@nerocoaching Yeah. But is still keeping 10s in mouth needed if the fluid is ingested anyway? Studies I've read were based on this 5-10 s time, but the fluid was finally spat out.. So this 5-10 was used just to make sure, but is it really necessary? If the carbs are ingested, stimulus is delivered to the brain anyway... But I might be wrong. Just thinking.

That increase in HR at the same power output occurs for elite and amateurs, everyone has to deal with that problem. Pacing on HR won't solve that either, because you start the effort at zone 4 HR- you aren't going to lower the power output just to keep your HR in zone 4. It's normal that HR may drift up into zone 5, that's expected and okay. That's why I said power alone shouldn't be used, it should be combined with effort level (RPE). You should be constantly re-assessing the power output you are doing based on how hard your feel you are going, and paced based on that.

@@nerocoaching thanks for the answer! So it's all down to a Power zone is cycling, even despite the lactate levels drift and change?

Forty minutes from 170 to 178 sounds pretty good to me. Why would it make you give milk?

Explained in other comments below

I'm on a 55, 189cm tall

Bingo. False teeth during the day, take them out when riding.

@@nerocoaching Or you skip the teeths 24/7 and show the others that you are real warrior who does not fuck around.

Haha *both hand

You are right, I was saying you should reduce power spikes to save energy, and also avoid riding a big gear up short rises which unnecessarily increases fatigue

There is a reduction in the energy cost to the body due to muscles having an efficient range somewhere between higher-force lower-speed, and lower-force higher-speed. So there is a reduction in power input from the metabolic side. When I first got a power meter it showed my preference was 85 rpm. Then I tried higher cadence and surprisingly found it easier to hold the same power (or capable of holding higher power for longer) at 95 rpm. Now my rides average 95, sometimes 100 and I am breaking old PB's.

Not quite sure what you mean, climbing isn't related to strength. Although climbing seated is more efficient and requires less energy than standing climbing. But it's still important to develop your ability to climb out if the saddle so you have it as an option as you go up a climb.

I know Im not Jesse but will have a go at answering this. Out of the saddle climbing is more quads dominant whereas when seated you engages more muscles groups i.e. the glutes etc get more involved and therefore for a given power can share the load over more muscles hence feel more relaxed. That said when out of the saddle you can really stomp down on the pedals hence greater max power achievable when standing but fatigue quicker. The fact that nearly all of us have grown up riding bicycles and always going for max power racing our mates meant we have only learnt out of the saddle is for high output efforts and havnt trained for that middle ground. When I first started training myself to do this it was very difficult to not spike power but when I didnt put in the power then my arms took too much load to hold me up. It was only after much practice I found a certain balance or "dance" if you like where I could more readily modulate power whilst out of the saddle and it opened up a big new bit of cycling for me.

of course, the principle is still the same. Be conservative at the start of the climb, don't let adrenaline and ego dictate your pace.

Not sure, I've never looked into it

@@nerocoaching but when we drink it ? before/during/after workout ?

Filipino brand Devel Project 🇵🇭🇵🇭

Satan !

Fly to the Phillipines and buy it in person

Maybe next year!

😍😍😍

Filipino brand made in china

@@nerocoaching oww ok so how was it?

It's very good 👏

ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-mUuY_rOI5Bc.html

Then let them attack, wait for them to blow up, mow them down after that ✊

I have a little ring up front? Who knew?😂😂😂😂😂

Oh look it's D-rider. Dude you seriously need some beef.

Yes exactly right, you need to ride in your optimal cadence range, which is what will naturally feel best for you. In my first point I wasn't talking about cadence in the final climb, it was cadence up the short rises before the climb where people tend to ride a bigger gear and do too high a power than is neccessary.

A few reasons, firstly it's too variable day to day, week to week, depending on conditions, etc to give a stable enough value to pace off. By the time your factor that in, you may as well just use your perceived effort level it will be a better guage. Plus a lot of riders find looking at HR is just confusing, why is my HR not going up? Does this mean I'm not climbing well? Why is my HR so high?... More often than not it just plays with people's heads and isn't actually helping them climb faster

Things like caffeine, temperature, fatigue or even the adrenaline of an event can all affect your HR. Also HR isn’t responsive, if you’re training zone 2 it takes around 5 minutes or more for your HR to catch-up. Power is a lot more dependable cause it’s instant and doesn’t have variables. The head coach of the Australian rowing team actually banned HR monitors because one of the athletes backed off because his HR was “too high” at a certain point in the race.

@@nerocoaching I tried climbing without hr, relying only on power and feel. It was such a revelation! Thx a ton

You may prefer it (I do too) since it allows you to put more force through the pedals for example and puts less stress on your core and back, but in terms of energetic expenditure studies show it’s less efficient (you burn more energy and run a higher heart rate/internal load for a given power output or pace)