HOW I INCREASED MY FTP from no cycling experience to 4.7w/kg, WHILST UNDERTAKING A RAMP TEST 

Chris McCarthy that’s seriously good progression, Chris 💪. And definitely I favour the very slow and steady weight loss, with a small calorie deficit - it’s much more sustainable and enables you to build power whilst losing weight. It’s really motivating for me to hear that you enjoy the videos and can take away bits for your own training. Looking forward to hearing about your progression ! PS The McCarthy Special, your eponymous Zwift training session is THE toughest training session on Zwift! I’m yet to complete it 🤪

Are you following zwift training plans ?

Cheers Rubin - I think I have a decent diesel engine! Looking fwd to our race!

Thats extremely generous of you to say so, Truth IS Out There !! 🙏 Too too kind !

Cheers Jake - KOM x3!!! Appreciate your feedback as always. Agree it was total torture but so good once finished! Best of luck for your W/kg and KOM Hunting exploits

Thanks ever so much 🙏 - and congratulations on the 300W FTP, thats a very impressive anaerobic threshold 💯

@yycmtbr5087 can you tell me what training program you have followed? What was the basic thing that improved your ftp?

Praise indeed Ed! And thanks so much for your coaching and support to build my W/kg and punch!! Jayne and Quentijn think I should retake without talking!

Zaahier Stanley much appreciated. The key to polarised training is go as hard as possible on the 2 or 3 Z5 or Z6 sessions (sometimes with some threshold mixed in), and then recover on the other days. Either zone 1-2 - or full rest. Only if you are recovered will you have the energy needed to maximise the hard interval sessions 👍

@@BikeRacingWithoutMercy Hi Phill I hope you are recovering well... do you do a lot of zone 2 sessions ? I thought polarised training need 70-80% zone 2 and 20-30% hard sessions

Thanks so much Martin. Congratulations on the Cat A!! I have to restrict the Zwift racing to x1 per week (or x2 smaller races), otherwise you won't have sufficient time training at the Z5-7 intensity AND the recovery (zone 2 or rest days). Its an investment worth making

Cheers Cal 🙏 - and thanks for checking this one out 👍. I’ve found cycling incredible for helping me push past what I thought was possible - and over the last 18months, have gradually become better at presenting the message ...albeit sometimes the vids are a little long still 😅. Thanks so much for your super positive energy 💯💪✊

Cheers Haydn 🙏 - not sure I’d make the whole 400 at the moment !! 🥵

Samuel J. Turton That’s really really lovely of you Samuel 🙏 - and for sure with consistent training and good nutrition (plus quality recovery) you can make some very solid progress in quite short time. Remember during the 18months I made very very slow progress for about 6 - due to too much Zone 3 and 4 work - and not enough recovery. It was only working with Ed since Feb that I got back to making good progress again and driving up the FTP from 4.2-4.3W/kg to 4.7W/kg 💯👍. Enjoy the process, and all the small successes along the way 👌🍀

Linda Messinger Jane always nails it Linda! And she reckons I need to do it without talking - and see if there is a difference ! Thanks so much for your wonderful support

It's certainly been a big revelation to me Allan - and I'll be sharing in the VLOG if I can sustain progress on this method! Hugely appreciate your support.

@@BikeRacingWithoutMercy I've gone from 280s to 330s ftp in 5 weeks. Z2 riding with high ramp rate training load using Xert metrics. I'll add 2 HIIT now that I've finished my base phase. Sweetspot never got me this gains.

Quite right Quentijn, and Jayne is on at me to do a non talking ramp...... I may try this weekend! But you sir are on very good form - super super strong!! Thanks for your support !!

I really appreciate your very generous support Gavin! And I was very lucky to have such strong riders in Guus, Ed, Quentijn and Tim dragging me round the Uber Pretzel for the sub 4 hours (I just had to sit in their wake!). If the 302W were to be verified in the 20min test, I reckon based on a standard weight of 64kg, I'd be c4.7 - so the hunt for 5.0 continues!!

Cheers Gazza, I really grateful for your lovely comments and support, and very sorry to hear about the injury. I very much hope that you'll be back and active in the next few days, because I go up the wall when I can't exercise... best of luck with the recovery

Thanks Koen, that's really motivating for me!! Once you've completed the Build Up phase of your training, try some of the Z5-7 polarised techniques, because building Z5-7 will help build Z3-4!!

Cheers, Philip - that's so so motivating for me!! The best thing about health and fitness is that at any age if we are consistent with the training, nutrition and recovery we can all surpass our own expectations. Like you I take more pleasure in the process, and I very much look forward to seeing your process turn into some nice progression. The big thing I've found about cycling vs weights and running, is that its a lot better on the joints and general recovery, so its a great choice for those of usver 40! PS I've had to take 2 full rest days after the Uber Pretzel !!

Kial, it's been the best fitness purchase I ever made! Make sure you focus on the pedalling technique aswell as the fun training and racing on Zwift - it will pay dividends! Thanks so much - really appreciate your support

@@BikeRacingWithoutMercy thank you for the advice. I havent really done any road racing or use of a smart trainer so will be a long road for myself. Still, will enjoy the journey and hopefully as much as you have done. Trying to watch as many videos and pick up as many tips as I can for when the bike arrives. Hope to see you a new stream or video from you again very soon.

Kial Jackson its a great hobby, whether indoors or out - enjoy the journey, and just get stuck into the bits that interest you or excite you! Before you know it, you’ll be hooked! Plenty more vids to come, and likely a live stream on Sunday

Thanks Radoslaw, hugely appreciated, albeit Jayne reckons I could go longer into the test.....more to come. I'll see how the 20min test compares also. Love watching your polarised journey also!

TheDomLouis absolutely ! And for sure it’s amazing you are giving Ed’s method a go. Give it 100% in the hard sessions, and make the most of the days off and zone 2 days to recover... and you’ll suddenly notice in 4-5 weeks that your hear rate recovers faster and your old zone 4 feels comfortable - and your top end punch will be much better 💯🤞

Thanks Dave, really glad you liked this. And I agree, without knowing anything about cycling, the WattBike data got me focussed on efficient pedalling, and because it was so easy to link up to Zwift, kept me interested! I really enjoy making the content, and loads more to come!! Thanks for your support

'Jayne's top tips'...…..there are so many (that I don't adhere to), not sure where she'd start (she says.....!!!!). Really appreciate your support and riding tips, and looked at your Strava following the mere 4 ascents of the Alp. Doing x4 at 4.0W/kg is off the chart impressive. FULL STOP. When you say it was harder than the Everest, I'll take your word for it!! I'll be seeking to nick more of your training tips in the live chats.

Cheers Nick 🙏 - this was a fun one to film - all the talking took my mind off the test until the final 3 mins 😆 I’ve loved the process of learning to cycle - and figuring out how to pair with the strength training. The cycling community is very much lovelier than the strength one also 👌

Thanks Cycling Pulse. Thats super kind of you! Have just subscribed - will be taking your tips to improve my outdoor racing !!

robflel thanks so much for checking this vid out, Robfiel🙏. It’s one of my favourites 👍. My advice is to enjoy the training and recovery process - and use Ed Laverack’s polarised training, making sure to have the easy zone 2 days and one or 2 full rest days. And also to get the pre ride and post ride nutrition dialled in. On my vlogs I show what I do for nutrition - but everyone needs to adapt to what is enjoyable and sustainable for them. Enjoy the training and the progression 💪👍

Thanks Giacomo! That's lovely of you, and for my part it's been amazing to watch you progress in terms of fitness and your channel. Stay consistent and keep progressing - youth is on your side!

Cheers, Gel - thats really amazing to hear! Love making the content !!

Thanks Michael. Great choice re the Wattbike. It's changed my life - and the pedalling efficiency data has really helped maximise my power vs energy ratio. Enjoy the training and Zwift racing!!

Cheers Gavin - and you are putting out some pretty massive Watts outside and on the indoor training !! The polarised training has been the game changer for me - courtsey of Ed L!

Glad it was interesting to see Chad, and I'm a newbie to Training Peaks since Feb 2020 when Ed Laverack got me on it. Its really good for showing the Average Power and Normalised power through different segments of the training - and it measures the training stress and intensity. Great training tool!

Thanks Chris, am glad it was useful. And if there's one thing I learned in the bodybuilding, its that there are many different paths to get the desired result (in body building it was high rep high volume vs low rep massive intensity and high carb vs low carb....) and guess what? All work well so long as the individual likes them and can remain consistent, with regular little steps fwd of progression. I look forward hearing about how this works for you - because its a tried a tested cycling method

Cheers Roberto - I really enjoyed making this one! And for sure that neighbor really knocked me off my stride!! Love making the content - and take up the challenge of Cat B - just don't spit on the ipad!

Thanks so much for all your support, Agnes. Its been incredible for me to be part of this community! And it's strange when I look back at the initial training, to see that intensity was integral to the initial progress. So funny to come full circle in 18months!!

@@BikeRacingWithoutMercy Yes like you said "unknowingly you were doing #polarised"

Thanks Tip Top - that’s super kind of you 🙏. The last 3mins of a ramp test is always a tad emotional 😅

Ride with Gae absolute pleasure 👍 so glad you like it 🙏

I think you are right Tales from the Greenway, Sir 💯 I’ve had a few blood tests during my hospital visits over 2020 and 2021, and they all show hematocrit in the 46 range . I’m certainly better at cardio than I was at strength and bodybuilding 😂

@@BikeRacingWithoutMercy My hematocrit last month was just under 47 and I'm at around 4w/kg at 150lbs right now. I guess there's too many factors, like VO2max, lactate tolearance, etc, etc...

Thanks Ross - I’ve seen some of his content and agree - he’s dropping a ton of knowledge and insight 💯👌

All about periodization. If you don’t need to be fresh for races, there’s no downside to doing 2-3 sweet spot sessions to build sustainable aerobic power. I’m 80/20 once I’m 8-12 weeks out from anything important though. Can’t beat it really

Philip Dicks thanks so much Philip 👍🙏 - really appreciate that. Was a good legs weekend! Isn’t always as good 🤪

Cheers Jerry 🙏 - that’s massively appreciated Sir! Recovery is ok - but the back is taking longer to heal than hoped

Matt Gilmour great to have you along for the ride Matt 👍💯 - thanks so much for subscribing 🙏 (Chris is a gent! 💯)

For sure Richard 💯 - and I find sometimes a few steps back aswell as forward. Gotta love the process though. 👌

Thanks ever so much Ron - that’s massively generous of you to say so !

Bryan McGill really appreciate you subscribing Bryan 🙏 - and pleased to hear you’ve bought an Atom. I love mine - and it’s fair to say it’s been a life changing purchase . Hope you get as much pleasure out of yours 👌. Don’t hesitate to reach out with questions in the comments 👍

Bike Racing Without Mercy we have the pro trainers at work so I’m looking forward to a difference. Your videos are great and motivating. I’ve just booked 13 days cycling in Switzerland so will be putting some of your tips to use!

Bryan McGill - our gym has a pro, and that feels good, and is sensational for hard intervals and work at difference cadence. But for sure I prefer the Atom - it’s so much more versatile in terms of the ability to link it to the training Aps and the smart resistance - and the power has definitely transferred outdoors! Switzerland sounds incredible 👌. The only real difference is that outdoors the gradient is more variable than eg Zwift - so your cadence is more variable requiring more gear shifts.

Cheers Mike - loved our Classics rides together! Most of the weight loss came from increasing the time on the bike - and generally I eat very healthily. I did a weight loss series of videos over Sept - October 2019, but aside from that I've kept my eating relatively consistent, whilst the kms on the bike and more latterly the intensity has increased. As a natural body builder, I gained decent muscle upto 2016, and I think preserving the muscle since then and also focusing on flexibility helps with the cycling in terms of production of power and reducing injury

Thanks Wayne! I'm so pleased you enjoy the vid and live streams, and am really motivated by your feedback. I love your focus on the yoga and flexibility, its integral for health and injury prevention. I reckon you need to find a training on the bike that does agree with you, and then set a base level on 3-4 workouts that are challenging and seek some progression on 2 of them each week. Also getting up the KMs will build technique and general aerobic health. Maybe try the 40:20s on the Zwift FTP Builder or Sufferfest Equivilent and also the 3x3mins (with 3mins recovery), repeated 3x. I do think finding a way to build your Z5-6 that works for you, will in turn build Z3-4. Sweet Spot is good but can be draining

Thanks ever so much Plant Based Ethos - that’s super kind of you 🙏

How do you mean Ben? Is there a bit too much variability in the power on yours? Whether using ERG or manual - I find the power holds pretty consistently

@@BikeRacingWithoutMercy Kind of you to reply. ERG mode literally isn't a thing when paired to Zwift for me. Works fine with TR and the Wattbike app but just doesn't control power whatsoever in Zwift workouts. Doesn't help that Zwift don't have a proper customer service either.

My pleasure Misael 💯 I’d definitely recommend the polarised approach: It comprises 2-3 hard interval sessions each week (targeting VO2 Max or anaerobic- eg 5x5mins 3x3mins repeated 3 times or 40:20s / 30:30s / 60:30s). And then 2 days of low intensity zone 2, 2 full rest days. Key is being well recovered to go as hard as possible on the hard interval days The idea being if you improve zone 5 & 6, you improve your ability to punch and surge which helps the racing, and indirectly you also increase your zone 3 tempo and zone 4 threshold - which is great for the climbing. Key on this approach is that you needs the other days to be low intensity (e.g. zone 2) or full rest days (I take x2 per week). This is because you need to be well recovered in order to push as hard as possible on the hard interval days 👍. Check out many of my other videos which demonstrate different training sessions using this method

Thanks a whole lot, Phill. Keep up the good work. Will be following your videos and Zwift. Cheers.

@@misaeltejada6239 my pleasure, Misael - and let me know how your training and FTP progresses 👍

Thanks ever so much JeBuSHD 🙏- that’s much appreciated . And indeed on Sundaybi have the first of 2 sports science related videos in the Oxford University Sports Science lab to look at why we regain fitness faster when coming back from injury or lay off and then in a second video lactate threshold 1. I’ll provide an update to this once I’m back to full health and have worked on my top end power 👍

Absolute pleasure sw1sst 💯 - and for sure very tough when you have a child who doesn’t sleep - glad to hear you are through that 🤞 Here’s how I used polarised: From around late Jan 2020, I moved to Coach Laverack, and really enjoyed the polarised approach to training. This comprised 2-3 hard interval sessions each week (targeting VO2 Max or Anaerobic power (eg 5x5mins; 3x3mins x3; 60:30s; 40:20s and 30:15s). One of my 3 hard days would be a Zwift Race at the weekend. And then 2 days of low intensity zone 2 and 2 full rest days. Key is being well recovered to go as hard as possible on the hard interval days. If you take a look at a number of my training vlogs you’ll see quite a lot of vids charting the different variations of zone 5-6 intervals used - and also the nutrition and recovery rides 👍 Best of luck getting your fitness back - I’m sure that with consistent training, nutrition and recovery you’ll make good progress 💯

Ha ha Giorgio. Your Ramp was also 4.7 W/kg!! But I think you have much more natural potential than I. I keep saying, if you get your punch sorted out, then the cat A win will come soon! 5W/kg is the grail!!

100% agree Mike - it cumulates in a mad final 3 minutes, which are very uplifting! Try some of the polarised training techniques I advocate in the vlogs in order to bring up your zone 5 and 6 power. And in training z5 & 6 (with 40:20s and 60:30s and 3x3mins x3 etc) you'll build your big power and indirectly drag up your zone 3 and 4 power!

For sure dropping a few Kgs slowly will make a big difference 💯

Ha ha Bob! Thats the intent .... and when racing outdoors it all feels super quick....and then you watch the video playback !!! Fingers crossed for more speed!

Thanks Mindciller 🙏 and agreed I’m a tad more upright than outdoors. Most of my Zwift racing involves a climb, and I find it better to open up the hips a little to generate the cadence and power. Outside I’m also considering a little less reach for some of the longer climbing events - for the same reason . I don’t have a particularly low stem when riding outdoors - and am also blessed with a small profile, so outdoors can sustain pretty good speed on the flat for distance. But for sure if I was a TT specialist I’d train a lot more in an aero position.

Cheers Christopher 🙏 - I had done a fair bit of running (1.5-5mile hard efforts typically) over the years alongside the bodybuilding pre cycling, so my base fitness was good (plus I weighed 74kg when I started). And I think I have good genetics for cardio training. 👍

That’s definately one way of doing it, Duncan 💯 - I don’t have a lot of time for the training over Sept-Jan - so like to keep a bit of intensity in, because 2-3 sessions including some VO2 Max efforts helps preserves fitness better than 4-6 hours of only Zone 2 and 3 👍

Thats very interesting - I'll take a look back at this one. Many others are saying that my cadence runs up the HR too high...

@@BikeRacingWithoutMercy I believe it does. The perceived exertion feels initially a bit high when you drop the cadence to around 90 however it gets easy and you will surely have more power. I see that from your data. Just yesterday I saw a vid of Froome in one tour. His cadence was actually low for the stage and whilst climbing that big mountain his cadence was also low. On the attach it did go up and many coach do say that running a high cadence will drive your heart rate up and once you go into the red it's difficult to recover. On attack I think 95 to 115 is good and when settling down then come back ... I guess you would have to find what you are comfy with and it was by chance that this vid came up when I was done watching and I have noticed the different style and also the high watts. I will find that vid and share.. ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-joT9bwW9aO4.html power and cadence data

I really appreciate your insight and the share - I’ll check out the vid 👍

Cheers, Jim - and it's a great question. Its the first time my ramp has been close to my 20min test. Normally it's 10-20W higher.... I may need to retest by 20min to compare. I'd go with the 278W, but if you struggle to compete 2x20mins at 278W or 3x15mins, that would tell me its a tad too high and to retake the FTP using the 20min test. The gold standard for me relates to the resultant workouts being challenging but just about doable

@@BikeRacingWithoutMercy On further observation, I'd say it's 10-15 too high after a few hard rides. Suspect my real number is around 265. However, I will repeat this test in the future simply as a measuring tool. It takes the pacing element and uncertainty out of it making it a repeatable benchmark, even though it does return slightly inflated FTP for some of us.

Jim Davenport thanks so much for reporting back Jim ! Really appreciate that 👍. And I reckon 10-15W is my usual delta. It is definitely an incredible and consistent measurement for general fitness and progression. And if you can sustain a higher power on your ramp, it’s very likely your FTP will have made a similar % increase 💪. Plus it’s an exhilarating test - so most fun of the 3

Cheers Jan 🙏 - I wish my cycling was 3 Michelin Star caliber ! 😁

Good to have you on board! The FTP should not be done in ERG mode, so you should be changing gear and resistance during the effort - in order to maximise the power you can deploy during the 20mins. Basically at the end of the 20min test you should not have been able to go harder. If you were testing your FTP using the ramp test, it should be done on ERG mode (so no changing gears), and the resistance and required power will increase very 1min until you can physically do no more. I’m not sure what your fitness is - but you’ll see on the test I did on this video the final 3mins including 1 min at 400W was very very challenging ! Let me now which test you did and what power you averaged over 20mins or if the ramp what power you got to?

@@BikeRacingWithoutMercy thank you for getting back... Fullily enough I just ran the FTP test again with ERG turned off and yes wow what a difference.. so first test was 175 not sure if good or bad but now I know how to test let's see how I get on going forward :-) thanks again. Have a great weekend

Cheval Lim - thanks so much Cheval Lim 🙏 Upto end March I was training bike 5x-6 per week - with at least 1 full rest day and 2 days only zone 2. Also before or after the polarised training efforts I’d only do zone 1 / 2. Since April I’ve dropped one zone 2 day and added in a second full rest day. Doubling down on the recovery helps build the top end power in my experience 🤞

@@BikeRacingWithoutMercy great advice, too many of us are not taking recovery as seriously as training. Love to see more content from yr channel, keep it up! Cheers :)

Hi Dennis. - the fan is on which makes it sound noisy 👍

Thanks Neil 🙏 - thats much appreciated. I think that through having a background in strength training and continuing with the strength work this has helped - in terms of building power, strength and core stability. But I think a key aspect has been embracing the feeling of discomfort (not pain) when pushing on the hard VO2 Max and Anaerobic interval - or a longer Threshold effort. Your 5 min power is really good, and I found the polarised approach to training very helpful: i.e Having 2 hard interval training sessions a week with short hard efforts focussed on VO2 Max or Anaerobic power (e.g. 40:20s, 60:30s, 30:15s, 3x3mins x3 blocks and 5x5 mins) and then having 2 easy zone 2 days with some strength and 2 full rest days. The final day was typically a Zwift Race. You need to be well recovered in order to go hard enough on interval training sessions - but if you give those sessions 100%, then they should in turn also increase your zone 4 threshold power. Going hard and recovering hard is key (recovery being rest days, sleep, and decent nutrition with plenty of veg and fruit and other carb sources). Best of luck 🍀

Thanks, this is really useful! I will keep doing the hard intervals then - I think I read somewhere that if you build you AC and MAP power then it drags the FTP up? For the Zone 2 work, do you make these extended runs - say 2 hours - to help with the endurance? I’ll keep checking out your back catalogue - I really enjoyed the Leith Hill video (IRL vs Zwift) as it’s local to me. Perhaps do a similar one for Box Hill when the rules allow!?

... and I just found it! Awesome stuff

Pleasure - and glad you found Box Hill 👍. For my zone 2, I had been doing just 20mins at very high cadence (120rpm) - in order to spin out the legs and develop better ability to deploy cadence of 95-100rpm at threshold watts. But now I’m aiming at some longer events in the spring and summer I’m just starting zone 2 rides of 1-2hours. 👍.

Adam Mills thanks Adam - it’s great to connect 👍 - and I hope to produce content you’ll enjoy! I use both vegan protein shakes and normal whey protein shakes, plus eat yoghurt. Am less keen on the taste of milk - and prefer Almond / Coconut - but do have semi skimmed on my cereal. I tend to prefer fish over meat - it’s easier to digest. I think during my body building days I probably ate too much protein, so lost a lot of the taste for it, and tend to err to plant based.

I was referring to the polarised training that I followed with Coach Ed Laverack after 18months of cycling - and contrasting that with the fact that in my first 2-3months of cycling all I did was 3min tests and 20min tests on the WattBike Hub - which are pretty intense (and by accident quite similar to polarised)

😊too too kind Sir !

Congratulations on some incredible process CatMan 🐈 💪💯. Keep it going !!! Here’s my personal very positive view on the Atom, but I’ll provide a little balance at the end of this also: I’ve had the Atom it for 2.5years and still love it. Because it’s a smart bike, you don’t have to attach a normal bike to a turbo and calibrate it, so it’s very very convenient, and easy to adjust for other riders. It connects very easily to your phone, iPad or computer, and similarly connects very efficiently to all the training apps. It’s not noisy and the feel of the pedalling and resistance is similar to outdoors. I understand that the Atom gen 2 has even more rapid gear shifting - and I’m considering an upgrade. My gen 1 Atom has been reliable - and the WattBike service has been excellent, with a 2 year warrantee and great service - noting that an engineer came straight out to replace the electronic shifters when moisture got into them. I had it serviced for £180 after 23months, and WattBike replaced a load of parts under warrantee. I recommend it - but the lead time is 3months. I’m keen to try the Wahoo Kicker Bike - because it has the incline, and gets excellent reviews. But it’s £3000 vs £1900 for the Gen 2 Atom, and only has a 1 year warrantee and I’m not sure if the local engineering support is as strong. I have seen some folk complain that they don’t like the gear changes, and the resistance / ability to free wheel on the descent in Zwift feels bad. It’s true that the gear change and related change in resistance may be a tad slower than my road bike but generally I like the feel and think it’s pretty realistic - save one area: On Zwift, with terrain that is rapidly rolling or undulating a lot (eg Titans Grove or the rollers on Crit City) I find that as I hit the upward gradient it takes a bit too long to adjust, and then as I crest the top and go down, the resistance takes too long to adjust, so I’m, still on high resistance when really I should be off the power. But this to me is a small niggle for the Gen 1 - and I believe the Gen 2 is better. One person I know bought an Atom 2 and it underreported his power - and WattBike agreed and took it back and refunded. But this is the only instance of that Overall it’s been life changing for me - and I remain very interested to upgrade to Gen 2 👍

@@BikeRacingWithoutMercy Blinking hell, many thanks for the detailed response it's much appreciated. I really want the Stages SB20 but it's just out of my reach financially currently, so the Gen2 Atom it may have to be. Thanks again Tony

My pleasure Tony 👍

Hi John - I enjoyed the polarised approach to training (which was before my current endurance / tempo phase). This comprised 2-3 hard interval sessions each week (targeting VO2 Max or Anaerobic power (eg 5x5mins; 3x3mins x3; 60:30s; 40:20s and 30:15s). And then 2 days of low intensity zone 2 and 2 full rest days. Key is being well recovered to go as hard as possible on the hard interval days. If you take a look at a number of my training vlogs you’ll see quite a lot of vids charting the different variations of zone 5-6 intervals used - and also the nutrition and recovery rides 👍

Amazing mate thanks for that. Al get look at your vlog. And with the weighted squat training and deadlift? Are you doing that before each session?

@@johnmacleod9226 My pleasure👍 For the lower body, I’ll do max 6 sets (2 different movements) and will sometimes do this immediately before an anaerobic cycling training or a zone 2 / lower zone 3. This is because I can then have a nice rest day or a zone 2 recovery ride the next day. I also stretch out the quads and glutes for 3 mins each evening (or after the cycling). It can sometimes be good to pair 4-6 sets of lower body training with an anaerobic cycling training, because both use the same energy systems, and the strength training fires up the nervous system (but I won’t pair lower body with VO2 Max training or Threshold Training) In my view for strength to be accretive to the cycling - you shouldn’t take the lower body strength exercises to muscle failure - and need to stop when the bar speed / rep speed slows, in order to avoid muscle soreness and feel fresh for the cycling. On other strength days I will pair all body strength training (3-4 sets lower body and 6-8 sets upper body) or simply 10 sets for the upper body into the same morning as a zone 2 high cadence recovery rides or a longer tempo / endurance ride. I will take the upper body exercises towards muscle failure. I like to put the strength and bike training together because I’m time constrained, and it leaves me more time for recovery during full rest days or nice and easy Z2 recovery rides

Good man! thanks a Lot for hints and tips. Really enjoying your videos. Very entertaining 😁 keep up the good work 💪💪

Ah no you're 73kg

@@nickpilgrim1966 Hi Nick - sorry for the delay in my reply. Work has been super busy! I was indeed 63kg for this video, and for all of the summer and early Autumn 2020. I found this to be a good weight for the climbs outdoors - and was pretty fast up most medium (15mins +) to long climbs (30mins +). I feel that at 64kg - 64.5kg over October and November 2020 I have been more powerful over the 3-7min efforts, and shorter climbs where I can muscle the bike up them better. Overall I think a very gradual loss in weight linked more to more training /KMs ridden can be done whilst holding the power pretty stable (I did this over Feb-June to get down from 66 to a low of 62kg. I’ll be hoping to repeat the process of gradual weight loss again from Jan. Best of luck and enjoy the process 👍

I think focus on the basics, Karen: If from Zwift’s program you do the Gorby once per week and then 2x15mins once per week and 3 days easier (1-1.5hours) plus 2 full rest days (for recovery) you will see progress over 4-6weeks. Key is consistency for me. Gradually add on some extra time in the saddle on the 5 training days over the 4-6 weeks and this will help. I also believe strength training is important - I do this once or twice per week on my easy days . Best of luck 🤞

@@BikeRacingWithoutMercyi forgot to add that i have an tt event after 2to3 months. And i really need to increase my FTP for that and some power so that i can hold that for an hour effort because it is an 42km tt. So please if you can give me any suggestions i would be helpful like for me now i am doing 2x20mins and then gradually increase it by 3x20 then 2x30 so that I will train for an one hour effort. But i don't have anything structured training in between for that so does doing any zwift will help me in increasing my ftp and for time trail event? Please reply back🙏

@@Karan19880 a reasonably flat / undulating 42km iTT on a road bike will take 1hr - 1hr 10mins . You need to do at least a couple of 60min efforts to figure out how to pace and fuel for the iTT . ie make your threshold training err towards the longer efforts - because this is specific to your event . Best of luck 🍀

Cheers Mohammed! Ride on - and thanks for your support!

Hi G - much appreciated 🙏. If you check out some of my vids from November 2019-March 2020, I was racing the UK Winter Crits each Saturday, and managed to get to Cat 3. To your point, much harder ref handling and road position 👍

It was Lake Distric Adventures incl Kirkstone Pass - cJune / July last year, Brody. In Ambleside. Enjoy !

Cheers MrColin 🙏 - super kind of you! Indeed I used to vlog the non training stuff a bit more... but got out the habit in the last 12months, because it’s basically been work - training - family - repeat! But hopefully I’ll have some more interesting stuff for 2021🤞

Cheers Messi 🙏 - I’m lucky to have good natural potential, but the structured training certainly helps 💪

@@BikeRacingWithoutMercy Of course, I was just implying us mere mortals must have other goals, not that we shouldn't try or can't benefit from your training insights.

@@messi9991 nice one 👍 - and agreed, one persons FTP is another’s zone 2 😅. And here’s to some good training for both of us ahead of some fun over the spring and summer 🤞

Dude has VERY good genetics.

For sure genetics will determine our natural potential, rcs2003 💯 . I do believe structured training and consistent nutrition and recovery can enable each of us individually to make the most of whatever we are given 👍

Such an excuse for having a low FTP 😂

@@judaciousrugby6062 excuse or not, people have a physical limit they can reach in their lifetime. Some has lower, some has higher limiting factors. Not everybody born to be great cyclist or athlete with exceptional muscular build and vomax capacity, etc

brian young Thanks Brian, that really amazing and motivating to hear!! 🙏💪 It’s called Losing Friends by Rain Jewels

Jan Hvirgeltoft cheers Jan - happy to. Follow me on Strava (link above) or Phillip Lovett, London, and I post all the ftp % and timings. My historic strava files have the data. Also we stick them in the vids - I call them out, and they are usually displayed on screen.

Thanks Jaysal - that’s very kind of you. It’s an interesting point you make about the genetics - I’ll look into it 🙏

​@@BikeRacingWithoutMercyHi, yes it would certainly be interesting if there was a practical study of this based on similar training between different individuals.

Hi Karl - thanks ever so much that’s very kind of you. When this video was filmed I’d been following polarised for more or less 6months and had a break over June-Sept to focus on tempo and my big summer events - and then from mid October back to polarised. I don’t specify rest weeks - they naturally occur to work / life / family commitments - but if I feel jaded in between will take 3 days of full rest to let the batteries recharge and the immune system recover . And after a big event like La Marmotte or Fred Whitton, I’ll have 3 days off and 4 very light days. Hope this helps

I think so, OldSlow. I reckon it gave me some leg muscle and core stability, plus guided me towards intense training! Had to take 2 rest days after the UberPretzel, due to very busy work and aching body... so back to the training and hopefully some outdoor challenges!

Cheers Brody - I very much appreciate that🙏 On Zwift I’m Cat A, and outdoors I was promoted from Cat 4 to Cat 3 during the winter crits in London over November 2019-March 2020. 👍

Hi Tukang - very kind of you 🙏. I’d focus on an all body strength training just twice per week (deadlift then bench and chin up or lat Pulldown). Make sure you have a coach to teach you good deadlift form - it takes a while, and often flexibility needs to be build up first. On Zwift I’d do x2 hard VO2 Max interval sessions per week - like Zwift’s Gorby (5x5mins at 110-112% FTP) or a tempo with VO2max surges (that I’ve shown in a previous video) or 40:20s. And then have 2-3 days riding zone 2. Have 2 full rest days per week - to let the body recover and adapt. 👍

@@BikeRacingWithoutMercy thank you so much glad to know that you replied my questions love it!

Thanks Wayne! Hoping to keep progressing from here ! And love the casquette doff! I've seen you hitting the crits on Zwift - they are incredible for building fitness and punch! Albeit insanely fast.... Plenty more to come!

Thanks Chris - that's super kind! To be honest apart from a period (Sept-Oct 2019) when I undertook a mini weight loss regime for a series of videos, much of it has come about purely from the aerobic benefit of the bike coupled with a healthy balanced diet - albeit more focussed on the veg, fruit and carbs and ever less protein. Am pretty happy with the weight element of the power to weight ratio now - the power element remains a big focus!!! I think if you link Zwift to Strava, you can click into the workout and see the power at each 1min effort in the ramp. Some of the zwift workouts seem to show the data for each effort in Strava.

Hi Donal - as ever thanks so much for reaching out with such positive energy 🙏. I’m ever so pleased to hear you are getting back to cycling. I too am prone to doing things I love to the point of overload - and found similar with the body building. But having kept going at the gym and strength work I’m super glad - because I found a way to really enjoy it again by making it complimentary to the cycling. I hope you find again what brings you joy from cycling 💯 - maximum respect Sir ✊

Cheers Ross 🙏 - so good of you to verify this 💯. I’m a huge believer in the strength training for more power on the bike - but also the health benefits of improve flexibility, bone density and sensitivity to insulin 👍

Agreed Flowcki 💯 the Ramp test overstates the FTP. The best I have managed over 1 hour is 291W / 4.5W/kg - during a recent live stream video up Mont Ventoux

Hi Only Fool Riding. Because I have a full on job - typically 7 hours a week (and max 9 hours ) including 2 hours of strength training. Always 2 full rest days 👍

Cheers, DJ! And like you it takes me a long while to feel settled and confident enough to contribute, but once I do I'm all in...…. I have have few comments regarding the talking/HR combo and am thinking about how I can build this into another video (to compare a silent Ramp with this one - or a 20min test). Thanks so much for your feedback, it really helps me think about future content that people are interested in.

Steven hi Steven - I really like the WattBike Atom - and before I bought it saw reviews from DC Rainmaker and GP Lama which showed them comparing the watts on the WattBike to the levels generated on a power meter attached to the bike - and both concluded very high accuracy. I love the convenience of not having to attach a smart trainer plus how easily it links up to Zwift; Hub: Road Grand Tours and Sufferfest. No need to calibrate or recalibrate. I’d expect it will connect to the Peleton App - but can not confirm. There can be a 5sec lag in the power coming up on EArG mode - so I do the shorter training efforts on manual. The hoods can move a little and that means you have to sometimes move them back into place in order to change gear. Has a 2 year warrantee - and when I had an issue with the gear change (water ingress due to me taking off the hood mid ride) they sent some one out to fix it fast. Hope this helps 👍

Bike Racing Without Mercy very helpful. Thanks very much for the detailed response :)

Hi Leslie - my pleasure 🙏. So pleased that e videos are handy. I tend to avoid using ERG Mode - in order to avoid any lag in the power changing - but also to prevent the resistance grinding me to a halt if I have a mini relapse of effort & power. I suggest trying the training without ERG mode engaged, and focussing on keeping a cadence of 90-100rpm for the Gorby. If you are still struggling, maybe reduce your FTP setting in Zwift, in order to make the session a little easier - and if you then complete it, next time add 5W 👍

@@BikeRacingWithoutMercy excellent, I will try that on the next Gorby! Thanks Phill, you're a legend.

@@BikeRacingWithoutMercy hey Phil, I was just reviewing the matrics from the ride and was wondering if I can somehow share it with you and get feedback then?

Cheers Lord - I've loved your insight and banter on other people's live streams and our exchanges on the comments and live! Its always incredible when you are on the deck - and glad you liked the statistical history! Was an amazing ride - but I have to give the credit to Guus, Ed, Tim and Quentijn for dragging me around it on time!!

@@BikeRacingWithoutMercy A long epic ride like that, with a time goal, always ends up being based on team work. Nice to see the boys stepping up for you. :) Thanks Phill. I've never made a secret of the fact that I enjoy these vlogs and streams immensely and if my presence is seen as a positive for the star of the show, even better. It's truly a win-win situation for everyone, if so. :D Not to mention that I've learned immensely from your vlogs and journey, that I can adapt or directly apply for myself on my own journey. So I'm very happy that I found this channel through Pritch. Big milestone coming up, almost at 1k subs. ;)

Lord Di Lego 😁 TEAMWORK MAKES THE DREAMWORK! So true. Love it when you are on the deck - and so pleased to hear that some of the training methods I use are of interest and use to you! Will be nice to get over the 1000, but better still all the extra feedback and comments helps drive the shape of the training / content / challenges 💯

Richard - I usually train fasted, because I eat plenty of carbs the day before and train around at 6am - 9am. For sessions that require very significant amounts of glycogen (eg 5x5mins) I’ll have 30g if fast digesting liquid carbs before. Lee training I always use the PRP Supplements Amino Work Capacity with plenty of water and c200mg caffeine. Post workout I’ll have the PRP Ultimate Greens supplement plus a protein shake with berries (berries for the vitamin c). For the protein I use PHD Diet Whey or a vegan protein from Huel - their Black Edition. I talk a lot about this in the various vlogs. Hope this helps 👍

Bike Racing Without Mercy Thanks. Do you ever take creatine? or is it just eaa /protein.

Richard I experimented with this when natural bodybuilding. I is meant to top up ATP stores, and help with explosive power. I found no benefit, and think a number of scientific studies have found as many people have no response to it as have some kind of positive adaption. I can also be linked to water retention, and therefore a little extra weight. So I avoid. 👍

Thanks so much Lee - that's very generous of you! Looking forward to continuing the experiment - and hopefully sharing some more methods that work. Also to get back outside and make sure the indoor power is transferring outdoors, as it was upto end Feb (fingers crossed)

Bike Racing Without Mercy . Zwift has certainly upped my early season form above the norm, and seems to have transferred to outdoors. Although the steeper stuff outdoors is tuff to replicate indoors, as I have recently noticed. Keep up the good work Phil.✌️👍👊