Congrats on your Unbound entry ! Same training plan for me since the beginning of my journey 6 months ago, 3 weeks with increase volume and 1 week off. A lot of Z2 (90% of my training is z2) because not much fitness at all at the beginning and always 1 or 2 days off by week. Went from august 192W FTP at 98kg to now 240W at 90kg. Good luck for your first race of the season. Keep up the good work and thanks for sharing your journey.
@@DennisGonzalez101 I found interesting doing those rides with RoboPacers, you can change your weight before ride so your W/kg exactly match ride's pace or make it harder/easier! it is pretty fun anf time flies fast!
Don't underfuel your rides. Even on zone 2 rides get at least 40-60g of carbs per hour in, so you can recover faster after you finished your ride and don't feel sluggish after it. In my opinion one of the most important, if not the most important thing.
Absolutely agree. If u listen closely I say I fuel my rides even if is a Z1 ride if is longer than 60 min. If I’m just jumping on the trainer for a 60 min z2 ride and eating dinner right after I don’t take in carbs during the ride and is not necessary in my opinion, anything longer I do fuel with around 60G per H.
Good luck in unbound. Just did a an easy week to tapper for 100km with lots of climbing gravel race yesterday and today is off the bike body and mind is saying no even to an easy 20-30min ride. Thinking of doing BWR so know endurance rides with recovery days will be critical.
Thx brother. Absolutely man sometimes just getting on the bike for an easy spin don’t sound appealing and that’s when I go for a walk to do something else, listening to your body is key for sure. I though about BWM in NC also since is closer to me I can drive there from Florida like I did last year for six gap. Good luck as well at BWR 🤙🏽.
Very interested what you think about strength training - squats, deadlifts, legpress. My previous trainer told me that he never found way how to transform strength from gym to cycling... He trained our national champs.
Hey brother great question and honestly I don’t really know. Is something I plan to experiment more this year. I’ve never really been a gym person and have also heard so many coaches that say you have to be doing it because the benefits are to huge like time to exhaustion, peak power, explosiveness and then u have riders that say the same as your coach so is one of those things that might work for some better than others that’s why I want to experiment with it before I actually come to any conclusions. You can bet I’ll share my experiences here with you guys regadles of what my findings are.
Gym work doesn't do much for your aerobic fitness, so your FTP won't really improve via gym work. That happens from mitochondrial biogenesis from Zone 2 combined with VO2 max increases from Zone 6 (VO2 max) or Sweetspot & Threshold work. Gym does train your fast twitch muscle fibres, so it will help with your sprinting power or other forms of neuromuscular efforts. It also greatly helps with staying injury free in counterbalancing the position on the bike by training back etc. Downside to leg day in the gym is, it severely hampers your ability to be able to do the hard intervals due to your legs still being all smashed up and not recovered when intervals are on your plan again. It works great in winter when you are mainly doing gym + zone 2 volume, but once you incorporate more and more interval sessions and are at or above 700 TSS, it starts to get very hard to be able to afford leg days at the gym and still be able to do the training load on the bike.
Thanks 🙏. That is something I’m still experimenting with myself but I’ll be sure to make a video about it very soon. I never been a gym person myself so is taking sometime to get used to it 😂.
Biggest mistake is thinking FTP or w/kg is everything and always trying to improve it by 'pulling it up' from above rather than pushing it up from below!
Sure because I didn’t just spent 4 months after winning states doing only long Z2 rides. If u watched any of my other videos I exactly mention that FTP is NOT everything and training needs to be very specific to your goal events.
Totally agree with your comment about training purely to improve your ftp. Ftp is just a reference number. It doesn't win you races, basically because most of the riders in that race could possibly also do that. Over here in Europe it is more about what you could deliver (watts or wkp) when extremely exhausted, like 3 or 4 into a hard race. Great videos! Subscribed here now. Greetings from Spain
@@GreenEverAfter absolutely. If u watch any of my other videos I mention exactly what you said. Training needs to be very specific to the type of racing you are doing. I said it almost exactly in your words. If u train for long gravel races or stage racers than volume becomes super important and been able to do threshold and v02 after 3 4H but instead if you are focus on criterium then short punchy VO2 and anaerobic efforts become more important. FTP is not the end all be all but is a good market for performance and as your FTP goes up so does your other zones.
@@sigfreed11 😂. I just did my first stage race as a Cat 3, won the road race solo after attacking and putting a 1 min gap on the peloton in 15 miles solo. Also won the TT that same afternoon and 4th the next day in the CRIT solo after attacking the peloton and trying to breach to a break of 3 solo, was very close to getting to them but ran out of time cuz they cut the race short and never said anything about it. But was enough for me to win the Omnium. So I kind of think I know what I’m doing and is going well regardless of my short time in the sport and what others want to say on the Internet. He has commented same type of comments before on other videos. Probably the one hitting dislikes also 🤔. Video from the race I just spoke about coming this weekend 😂 stay tuned.
Great video and training overview.. Question, is your Zone2 endurance sessions based on power or heart rate? Or an effort that keeps both within Zone2?
Great question. I use both methods but if I’m out for a long training ride I do not drop my power when my heart rate goes a bit over Z2 because is probably just normal from heat and dehydration towards the end of a few hours, as long as I’m feeling good I will keep on the power. Now if is just a 1H trainer Z2 where I’m adding it just for volume then I don’t really see the point of going super hard to stick to a power target when your HR decouples, u add a lot of unnecessary stress to your body from your nervous system when all you should be doing is adding volume and recovering for your next hard interval session. Thx hope that helps 🙏.
332 watt is meaningless if you don't know your weight 332÷75kg=4,4 w/kg or 332÷58kg=5,7w/kg that is a huge difference between 75kg and 58kg in Power apart from the training, Healthy food, rest time and good sleep time.
Hey Michael thx for the comment brother. I use a DJI action 4 with a chest mount set to 4k30 DlogM 10bit color and color graded in post with the DJI LUT plus some extra adjustment to my liking.
