A concept that's helped me in my cycling is 'don't race in training'. Training is about balance. You want to train hard enough to get a stimulus but not so hard that you dig yourself a hole.
Enjoying the videos! Given the importance of psych for cycling, would be super interested in a video on your mental experiences/tips/thoughts on the bike. I.e., what is going through your mind to get you through a 2h@91% ride...
9:06 Isn’t the point of doing SFR intervals doing them seated and without pulling on the bars? Okay I know these arent classic SFR intervals but I remember A.Sassi once explaining how to do these and he highlighted the words: seduto e rilassato, which means seating and relaxed(referring to the upper body I would guess) and he is the one who properly introduced low cadence work in the early 80’s.
I'm doing my 3x10x40/20 at 130% FTP in ERG Mode and it's pure hell really. Is there any benefit of doing this session in ERG mode because of accumulated time in zones vs. doing it without ERG mode? I really need to know if it's necessary to torture myself this way 😂
Jesse - 2hr sweetspot. Obviously you are very fit, because most people cannot do that. But I'm interested. What happens when your are doing these tempo or sweet-spot efforts and your HR maxs out? Do you cut your workout in half, and take a few mins break before resuming? Or do you lower your target power for next time?
If you fatigue too much during an SST or tempo session, your legs might get too fatigued and your effort level will go up but you won't hit max HR. If you can't do it, then just do a shorter session. Maybe start at 1 hour SST first then build up
There is no such a thing as a "hard workout", there are just workouts which are out of your reach. If it's too hard, anyway, you will need more time to recover than necessary, and thus amper you general improvement.
Haha I do the same thing for music too on zwift! Gotta save that gold for the hard parts. Your first workout sounds a lot like the Gorby that you reviewed , but double the load and less recovery. How frequently do you do these sessions in a training chedule?
I have to be super careful with VO2MAX workouts. I do 40-20s @ 130% because I find the maths easier to remember where I am in the workout. 3x10 broke me completely, took a month to recover.
Nice video, I have a question about the fourth session though: Won't the muscles fibres stay contracted for way too long at such a low cadence, hence causing a low oxygen delivery to the muscles? This doesn't sound effective, or maybe you do it to cause unnatural muscle fatigue? Thanks. Keep the videos coming!
Thanks. It won't effect blood flow much, or oxygen delivery. But you will fatigue faster than doing regular cadence work because of increased muscular fatigue. Which is part of the reason for doing it, it's different method of overload beside the usual ways of doing more power or going for longer, etc
Hi Jesse, thanks for the great content. In the forth session are they done in and out of the saddle? I remember Cadel Evan’s coach had him do 8x5mins @ approx 45 rpm seated, but probably below threshold. Does this compare with your workout?
Yeah i couldn't do any of those. I used to think that surely any rider can do the same workouts at different watts yes but the same percentage of ftp. But i have learnt that even at a reduced ftp and therefore wattage, i super struggle with any efforts above ftp.
Try doing a 20 / 40 ( vo2max) session , where the 20 seconds is 130 percent above FTP and the 40 second 'rest' is really easy like below 50% of FTP , start with 2 set of 5 with 8 minutes of rest between sets , it's a bit like Jesse's second work out just with longer easy off period s
