I stopped CYCLING my BIKE for 200 DAYS 

After 200 days your cardio is of course way down but just like muscle memory we get back our cardio really fast.

I found your channel about a week ago and I have to say your outlook of "be above average" has been super motivating. I've been out of shape and overweight for years now and I really want to change that. Your videos are a huge motivator if for nothing else, it reminds me how much fun I had running.

Partially thanks to you Mark I just deadlifted 100kgs for the first time 30mins ago. Not impressive at 84kgs bodyweight, but a nice step up for me. Keep up the great work. I will treat myself by watching this video.

I really like how you're down to earth and honest about your journey. You show your successes as well as your failures instead of a pretty picture of how perfect you are. You inspire me to keep going despite my weaknesses. Currently trying to do hybrid fitness myself, but having a hard time with squats because of knee issues. I'll keep trying!

I've just started the gym after a previous year of hell - divorce, homeless, young child to now having bought my own home, shared custody and now going back to the gym. Fitness, or a lack of it holds no prisoners. I used to pride myself in my 20s of my fitness, now starting from basics at 32 is a very humbling and daunting journey. Thank you for videos like this. It reinforces that it's OK to struggle and go again from the beginning. Just what I needed to see right now. Great video.

I respect the hell out of Mark, not many fitness youtubers show you their struggles. It takes a lot of humility to realize things are not working and go back to basics.

So glad to see you back in the cycling realm!! My fav fitness/running/cycling RU-vidr !! ❤❤

Yay! Zwift and cycling videos is what drew me to your channel in the first place. Glad you’re back into it Mark 😊 that gravel bike looks awesome! Looking forward to videos of you outdoors trying it out!

Intelligent self criticism cleverly disguised as entertainment! Thanks Mark. I feel so much better now I know someone else loathes their own failing (older) body sometimes!

Thanks for putting cycling back on the menu Mark! I need this kind of motivation when going back to indoor cycling after a summer of outdoor adventures.

What a refreshing video. Well done chief. A well measured summary of your fitness that looks forward rather than back. I’ve always enjoyed the come back from any set back. Keep rocking man.

Love the honesty here Mark, it's interesting how affective the cycle trainer is, especially for a quite heavy person.. Fitness, with relatively low injury risk.. Can't wait to see what you do at your next parkrun !

As a lifetime strength athlete, I have finally come to the realization that cardio is king. My main fitness goal is 150 minutes of intense cardio per week. Anything else is a bonus, and I do usually fit 2 1 hour strength workouts in. I feel so much better now compared to when I only lifted weights and did HIIT.

Glad to see you’re back! I love the cycling videos and the old ones made me extremely motivated to start with Zwift. I just finished my first Zwift race yesterday, so this is great to see👍

I love this channel. Brutally honest, funny and all the more inspirational because of it.

Cycling content is back - finally 💪🏾. As someone who also cycles, runs and gym training, I can completely relate with how it sometimes seems like cycling is boring and it’s just going to be there to take you back when you are ready- the safe bride.

Great to see you back on the bike Mark! That's the content I orginally came here for. Keep up the good work!

Great to hear you're getting back on the bike. Hopefully, the mix of indoor/outdoor and the 'icing' activities will keep you there - as a viewer and a cyclist, the pain is just too good to miss out on! :)

love the content! your outlook on training is so positive and keeps me motivated even on the worst of training days! Keep up the good work, you'll soon be back better than you were before!

Great work. What this shows is that that there is no crossover between sport specific training...or rather slight crossover. You can carry your fitness over but the specific muscle adaptation is required. You will probably find your adapt fast and will get some great results cycling quite soon. Love the channel and content. I am an old has been getting back into good fitness. It's an uphill grind but worth it.

Great vid Mark. Like your humor and it keeps me going on Zwift. I try to do 4 sessions every week and feel the improvement every time.

I love the brutal honesty of your channel. Well edited, good story telling and no ego, even when you're doing things that are pretty awesome. Great content mate!

This is really timely. Just yesterday, I started a cross country mountain biking training plan after not riding for months. Signed up for a race in 20 weeks so I had a goal. Getting out there and getting dirty is a great motivator. Welcome back! I'm excited to see your progress.

This is really relateable, I’ve had ~5 months away from running to focus on my strength and now I’ve come back to running my aerobic fitness is very low. It’s a nice reminder to hold onto the sports we really enjoy

Your self accountability and awareness is inspiring. thank you for keeping it real.

Love it! Finally got a power meter and did my first 20 minute test today. Awesome work mate keep inspiring and entertaining

I used to be a prolific cycler and had to postpone it for the year due to several reasons. Getting back on it now suckssssss, I have lost everything I had fitness wise and even my mentality cant pull me up the hills anymore. But as you said in this video perfectly we know what it takes to get there and it should be easier, please keep us updated. Great to see :D

Went from a daily cyclist with giant quads in Mar 2020, but crap at anything else. Now, with 2.5 years of cali, HIIT, rowing, and weights I'm crap at cycling but have much better all round fitness. Rode the bike this afternoon and my quads were on fire. Got in thinking I really need to focus on the bike for my steady state, rather than just the rower... and then find you've put this up

This is exciting. Your cycling vids is what got me into your channel when u had like 5k subs

Thanks Mark, always enjoy your content, my ftp fell off a cliff due to 24 months out (illness) so I went from 250km rides to 40km rides. I’m back on trainer road zwift structured workouts on the long journey back. Although I am functionally as strong as I ever was the cardio and leg endurance has evaporated. Still onwards and upwards!

Way to put this video out. Who hasn't that wall after a break in your peak. It's tough, but you gotta start somewhere. Good luck Mark.

Not zwifted since June, keep putting off getting back on knowing it'll smart and was bored of it too. Watched this and I'm about to pump the tyre and dust down the Kickr. Thanks for the humerous motivational boost.

I’ve been subscribed since you bought the first original wahoo kikr bike and got hooked your channel instantly. Honestly you’re outlook on fitness is so refreshing. I used to watch what I ate to the point of where it was causing me to have pretty foul mood daily and if I slipped and had a chocolate bar for example I would hate myself. (Stupid now I know) but adopting the same ‘above average’ as you has just netted me a 10k pb and all round feeling so much better about myself. Cannot wait for the zwift videos to return and hopefully you’re training vlogs. Saving money to move out at the minute and cannot wait to eventually buy my own kikr bike even if it takes me 20 years haha. Honestly Thankyou so much for the content!

Great video Mark, good to see you're back on the bike! 👍👌💪

Thanks for your honesty with all your training. It sometimes seems unfair when you put in the effort and you can't keep up because of other duties / illness and have to start again. You get at it with ease. That's refreshing.

This is a great video. I found your channel during your peak Zwift posting (maybe end 2020/start 2021), so that content got me subscribing. That said - I've enjoyed all the other content too. Just in relation to your "So, where does all that leave me? In a BRILLIANT place" - This is it. This is what is so good about your channel (apart from the movie/image cutaways and the self-deprecating approach to being "above average", of course). Such a great attitude. I started cycling September 2020 with an FTP of 218 and 86kg with no sprint/1-min power. I am now 78kg (got down to 76kg in the summer to ride the Etape) and an FTP around 300 and much better short power. This is brilliant, no? Well...not really. Yeah, I'm much fitter. I feel far better in day to day life, with far more energy. Instead of getting dropped in C races, I'm winning the occasional B on a random computer game. But, so what? I'm 40 and I know this is now my ceiling. The life I want (and the cake I want) mean I'm happier around 80kg. The only from here is older, heavier and down. I really enjoyed the journey of getting fitter oer the past 2 years. Now I'm at my personal peak, I don't like the reality that I have nowhere to go. Having a bit of a "restart" as you've done, so that you can "go again", fight for and enjoy those gains again. It's great. I'm sure you'll make those gains. For the same reasons, I'm looking to restart running, a dozen years after a knee injury seemed to call an end to that. It'll be a long journey back to a good (or at least, above average) 10km time. But I'll enjoy the journey. On Zwift, hopefully your raw power will be back and you'll have a chance to hand be my backside on a platter in a race soon.

Nice video, Mark! I stopped cycling over the summer for a couple of months and my FTP is depressingly low. Nice to know I'm not alone and I hope to get a good session of training on the turbo over the winter. Good luck!

Love how the quality of the videos has continued to improve, one of my favourite channels.

Looking forward to more cycling content. I switched to cycling from rowing as my primary cardio back in April and have been totally hooked.

Hi Mark, just caught up with your latest update, simply love your videos and the message they send. I just over two weeks ago did my final race of the triathlon season a 70.3 half iron distance race at Challenge Peguera Mallorca. Since then, I have been on my usual end of season break, a couple of weeks or so of well nothing! really, just eating too much and the odd doughnut maybe? But this video reminds us of all that whereas a couple of weeks off at the end of a season is of benefit, and helps your body recover from all the slamming it's been through over that last year, doesn't mean more than a couple of weeks or so. If anything, the video woke me up and got me ready to get on it again! Cheers David.

Good to see you back on it Mark- I've always found my "main activity" switches over time but always comes around again- sea kayaking, MTB, road cycling, drinking......lol.....After months of regular cycling and long days the "flip" has arrived here in the Scottish Highlands, dark, permanently cold, wet usually....Did my monthly "Strava Gran Fondo" 2 days ago and my worst time (plus a puncture ffs!), but then you have to factor in all the extra kit you actually wear and extras you need to carry when the weather could actually kill you if off road....I've just upgraded my old fluid trainer to a Kickr Snap yesterday so think for the next 4-5 months I need to get on that, and get on it often- just need to try out various programs but RGT and SYSTM X seem ok for finding my feet and the 4DP/FTP...Meanwhile out in the real world I have an XC old skool 26er MTB with thin fast rolling knobbly tyres (And spare wheels with Schwalbe Ice Spikers) and 100mm of travel up front that will do as my main winter trainer....keeps me away from the idiots in cars too, bad enough when conditions are good!!

Great video Mark ! I've really enjoyed watching your videos, good humour and a down to earth tone. Nice. Glad you've got yourself an off road bike, it's something I've used for a few years now to keep the interest up during the cold dark months. Also, you might want to try doing some night riding off road too, it's lots of fun.

Another cracking video, well done Mark love your content! I've just signed up to my first 10km race at the end of this month thanks to thus channel, inspired me and pushed me onto something I've always wanted to do but gained motivation after watching many of your videos. I'm now interested in entering a sprint triathlon next year in April. Even use bix hydration after seeing you use it and works wonders for my reflux. Looking forward to your next video, keep up the good work 👏🏻

Glad your back to your riding. Enjoyed your zwift vids. That's what got me watching you from day one. I also went on to go buy kickr snap and a bike and go to lose 2 stone in the last year of training. Keep up the cycling vids mate there great 👌👌

Great content. I can truly relate. Thanks for sharing👍

Great video again. Always keeping it fresh. Love it. If you ever want to do a full on endurance cycling event let me know. Wales in a day is a great one.

Really, really top content - the opening rant on the pandemic is utterly spot on. New to the channel, and very much enjoying it. Keep up the good work!

Mark this was super inspiring as someone who has also taken a while off the bike and getting back to training. Keep at it 💪👌

Keep it up, Mark. You're an inspiration!

Receiving my Zwift Hub very soon. Will start from scratch as well. Intension is to train for triathlon. Great fun! Thanks for all your awesome, inspiring and humerous content!!! 💪👊

Good Mark I need to bike again in weekend. Thank you for the heads up!!

My goodness Mark, your delivery has me in stitches everytime!

Welcome back to cycling! I have missed these videos.

Another great video. I’m fast becoming a fan boi! As an off roader, I’ve always found roadies a bit dull, but despite this managed to cover c.5000 miles over the COVID times. I’ve now not touched my roadie for over a year (even my arse has gone back to being a normal shape!). I’ve always found running to be number 1 bang for buck to build your CV base, and I’m fortunate enough to have the knees still to take it. Now with a HYROX looming in January I’m likely to continue plodding for now. Keep up the great work, love it!

I’m always amazed at how sport specific training can improve results in said sport, and when focusing on other training methods your performance can drop significantly in said specific sport. And yes Mark, who could forget the storm of 87! Miracle you’re alive honestly. 😂. Great stuff as usual.

Thanks for sharing this just what I needed to hear 👍

I get this massively, I've been injured for the past 6 months and I can't say how excited I feel to get back in the gym. I know it will be tough, but I'm sure I'll enjoy the process.

I actually had sort of the same issue lately. Cycling has always been a favorite of mine. Long distance ride (50K+) are just wonderful. That being said, i stopped riding for a couple of months because the rough summer weather we had this year, and I wanted to work more on my upper body. Went back to try one of my long rides, and while my bench press count went up, my legs definitely had some choice word’s for me during the ride. Now jumping back on the saddle, while also throwing in some weight training in between. Great choice on the gravel bike. This past spring I purchased a gravel bike (not a spring chicken anymore, had to put down my old heavy MTB) the ride quality has improved considerably. Being able to switch from road tires, to more rugged tires for the winter is a huge plus.

Hate to see it when the faithful leave the fold. Welcome back. We don't do this just for fitness. I'm 64 and still ride about 200 miles a week and go to the gym and do road work and am still working a 9-5 and supporting my family. Thanks for sharing your experience, very informative.

Oh hi Mark! Love the vids, super inspirational. Hoping you're still looking into getting in the ring and doing some boxing in the future, would be awesome to see how you go at it.

I've got to say your sense of humour is grate I've had so much laughs in short space of time. Perfect video keep up the good work and a new sub from me thanks. 👍

I’ve been waiting for this. I don’t do Patreon - glad I can sign up on your website

Fascinating video, big fan of your channel. Glad you are getting back into cycling. Your HR maxing out at 167 under intense work is supposed to be a sign that your body is under recovered or lack of fitness.

Great video as always Mark. Excellent news re: the gravel bike, you won’t regret it, I love mine! Looking forward to some gravel bike adventure videos 😉. Check out Salisbury Plain, South Downs etc. as a starter. Lots of gravel gran fondos/events too these days.

Welcome back to Zwift Mark! Great video. As they say...the only thing that makes up for time off the bike...is time on the bike. Enjoy the comeback. I recomend the Galaxy and Cycle Nation group rides..plenty of banter to keep one entertained.

Love all your videos since I've discovered you. This is really interesting. I noticed my cardio fitness too a nose dive after suffering from c0v1d. I also had some issues from neuropathy in my legs. Still trying to regain my areobic base. I know I'll get their slowly but surely.

That was the motivation I needed to ride again. Thanks 👍

You introduced me to Zwift and I’m loving it. Currently on mission to complete all the Zwift routes

I’ve been cycling since a bit before you stopped making cycling videos, but I never stopped! My ftp currently sits about 240 watts at 67 kg which I’m pretty happy with, which I think is about double what it was one year ago. I actually never got bored of it since I planned for big cycling trips which required training, and I would mostly ride outdoors which I never get tired of. This year I’ve done more than 4k miles and I’ve done 2 bike packing trips. I’ve also spent a week in the mountains and did 20k ft of elevation gain in about 3 rides. Instead of being a jack of all trades, I just really love riding the bike. All that said really look forward to seeing what you’re able to accomplish this go around, and if you enjoy the bike anymore spending some time outside!

The difference in heart rate could be ambient temperature related. For every degree (Celsius) above 21, your heart rate goes up by about 1.3% for the same effort. It's in an old running book of mine. Not sure how it relates to cycling but likely spot on. The best advice I ever got is: there's no point training if you can't recover from it. You're not the youngest cat on the block anymore (me neither) so never be afraid to take a rest day. All the best, hope to see you in Cape Town one day for a trail run. Keep posting these epic videos.

great video, as are all your videos! in my humble experience, if you switch exercise types, especially intense workouts, your body will eat the less used muscles. from my experience, i was doing crossfit for 6 months, I become strong, well below average strong. 40 pushups in a minute, 20 pull ups in a row, I was the most "fit" in my life. then, I went back to only running, a few ultras, a couple marathons. after 3 months of just running, 10 pushup in any amount of time was hard. so remember your not the only one, your awesome, and thanks for the videos!

Hi mark.. I'm in the same boat as u. I've taken 4-5 months of the bike after doing coast to coast In July bourmought to Norfolk Coast. I've raced with u before with BRT n have followed ur channel for a period of time. Ive just got back on to the bike. I didn't do any other form of exercise so I've gained weight n increased my HR not down to fitness. I'm 10kgs heavier and over 80 watts down on my last FTP test. I'm only in the next 3-4 months I'll be back to my normal figure n power as well taking on the South coast to the North Coast. Portsmouth to Sunderland. Good luck with rebuilding the cycling power back up. May see u in the odd race again.

love the video Im a long time cycles and normal ride every day so I doesn't get to far behind on endurance, your new plain sound great cant wait to see how it go?

Oh - perfect timing. Looks like I have missed ALL of your Hyrox content and there you are back for some serious motivation about cycling and staying fit and enjoying live in general in which respect hyrox just does not fit in for myself. 😉

Can’t wait to see the gravel bike content Mark. You should look up Cyclocross as well. I think you would dig that type of outdoor bike race a lot.

I like the visual thought of a cycling base as the cake and the extra curricular as the icing. i started my fitness journey in a spin class and going 2-3x/week has been incredible at establishing a cardio base and to ramp up to other fitness areas.

great video thanks for posting

Fantastic, Mark. I’m in nearly the exact same place physically. I really appreciate the legit look at reality for most of us. No excuse, just have to drill down.

Hey I made a cameo appearance during that Giant group ride; shame I hadn't noticed you were in the pack, would've given you a shout! Have been thoroughly enjoying your content Mark! Not sure I could stop riding on Zwift for 3/4 of a year though, enjoying the racing and those group rides too much; they're my family now! Love the candidness of your content and your journey. Keep up the story Mark!

Loved The Rock and Michael Fish bits, and r'ship analogies. Very funny! (Michael Fish!!!!) 😁

your humor just hits in the best of ways.

Really good comparison video, I look forward to seeing you in some Zwift races soon! I'm on the boarder of C and B cat currently, looking forward to riding some B cat races on my own in dead last

Yes Mark! I got into cycling and Zwift after watching your videos. I think regular outdoor riding is the key. I ride around a local 400m high mountain once a week with friends. It does keep the motivation to train going as they are better cyclists than me. I’m doing some weights as well as “icing on the cake” but only if I can fit it in. The cake of my training is cycling and swimming with some running. (Hoping to do a half Ironman in February) Btw, how’s your new pain cave going?

It was always about the struggle. Keep grinding💪

I sprained my ankle end of September, still can't ride my bike. Slowly getting better but not 100%. Watched knees over toes guy and started tibs weight lifting, never did it before. With my 17" calves, I never knew it was needed. Working on that and lower calf raises. I am missing the best weather in my area, nice and cool with no rain yet.

It’s about time you did another cycling video 👍

Let’s get back on it!! 💪🏽💪🏽💪🏽

Do keep up the running as well. Maybe not another 100km silly ultra but a few 5/10/20km races, great atmospheres and a bit of a different challenge for the legs and lungs. I mostly run, I've got a treadmill in the lounge for crappy days but I'd much rather be outside if I can. I need to get a bike again haven't cycled in years.

Looking forward to Gravel content. I was able to go graveling last weekend after being in quaratine from covid for 2+ weeks. Pushing my normal tempo i was out of breath after 10 minutes. Over my 60km ride my heart rate was up 10 beats compared to my pre-covid state. Towards the end of the ride i already noticed my body coping much better. Zwift setup is also ready in my living room, this winter will be recovery.

My best advice is to find yourself a ZRL team and race on Tuesdays. There are teams across all the time zones and all the categories, so no trouble in finding a level and time slot that suits. And by racing with a team you'll not only be motivated by your team mates on those Tuesday evenings, you'll also be peer-pressure press-ganged by them into maintaining your fitness levels over the other six days each week. ZRL Season 2 kicks off next Tuesday, so now is the perfect time.

Welcome back to the bike!!! Aaaaand doing more of it outside to boot! Now you know! Zwift may be good, but real Cycling is done outside :)

Welcome back!!

I used Zwift for about 4 years and loved it....then Covid hit and I switched to running as an excuse to get outside. Then I got hooked on running and before I knew it I was training for 10k then half marathons and then marathons.....and those training plans can be all encompassing, so the Zwifting stopped. As winter hits the UK i've started looking at my ridiculously expensive smart bike trainer and wondering how bad my FTP might now be......this gives me an idea. But I need to get the bike out again for sure.

Excellent vid.

I still recall riding down to my newspaper shop in North London on the morning of the "Big Storm" in 87 to do my paper round. Bins flying across the road, trees falling down and leaning into the wind to not get blown over. Waiting outside the shop for 30 minutes before figuring out the owner was not coming in, then rode home to be greeted by my old man, shocked that I was out in that weather and calling me a pillock lol.

looking forward to seeing back in the C groups for a while ) enjoy , and you love the gravel bike.

cheeky and inspiring 💪🏼💪🏼💪🏼

Honest , very honest !. Well done for such an informative video. My advice is to find some people locally to train with in the virtual world, after a few sessions meet up for a pint or a donut and laugh about the experiences, works for me !

The towel hanging from the ceiling is genius! Too many times I have dropped my towel mid race and had to endure sweat eyes for the final 20 mins!

Always take care of your base fitness and it takes care of you.