Table of Contents:
Indoor Cycle Workout Beginner
Video taken from the channel: Ideal World TV
COMPLETE GUIDE | How To Set Up Your Bike | Indoor Cycling
Video taken from the channel: Kaleigh Cohen Fitness
Indoor Training Guide How To Use GCN’s Cycling Training Videos
Video taken from the channel: Global Cycling Network
The Beginner’s Guide to Nail Your Indoor Cycling Training (Ask a Cycling Coach 239)
Video taken from the channel: TrainerRoad
What Do You Need To Start Cycling Indoors? | GCN Turbo Training Top Tips
Video taken from the channel: Global Cycling Network
Cycling Tips Training For Cycling
Video taken from the channel: The Vegan Cyclist
INDOOR BIKE TRAINING FOR BEGINNERS �� 5 tips that will make you faster #TrainerRoad #Zwift
Video taken from the channel: JustinDoesTriathlon
Today’s indoor cycling workouts range from group classes at gyms and specialized cycling studios to solo rides at home or on the cardio room floor. Still, the cycling revolution continues to morph with the times. Some forward-thinking studios, such as Peloton, are using the Internet to live-stream their studio-based classes to solo riders at home.
Polarised training explained. 1. Ride slower, ride solo. By riding slower not only will you benefit from sizeable aerobic gains without having tapped into your physical and 2. Less is more. You don’t have to spend 15-20 hours a week training like a pro to make significant performance gains.
A.Start with low-volume training and work your way up over time. As a beginner to indoor training, you’ll want to complete a Ramp Test first. One of the most overlooked aspects of your recovery is sleep.
More sleep will improve your overall quality of life, allow you to train more, and recover faster.Beginner’s guide to indoor cycling: Everything you need to get started Budget turbo trainers. Bikehut turbo trainer: £50 If you’re looking to jump into the world of Zwift straight away then Mid-range turbo trainers.
The first model of Wahoo now, with the Kickr Snap, a brand that is being used.SEE ALSO: Calorie-Blasting Cycling Workout. The Results 15–20 miles is the approximate distance you can cover in a 45-minute cycling class. 501 is the number of calories burned in a one-hour indoor cycling (based on 130pound women).The Ultimate Guide to Indoor Cycling Training With Zwift The Ultimate Guide to Indoor Cycling Training With Zwift Indoor cycling training has been changed forever since the introduction of Zwift.
For those of you who are unaware, Zwift is an online platform for “virtual” riding and training.The Ultimate Guide to Indoor Training details everything from different types of indoor trainers, how to get setup, top 10 tips, and training plans to meet your specific needs. To receive the free eBook, simply fill out the form below and it will be emailed through to you.Cycling training plan for beginners.
Our beginner plan is designed for people who are relatively new to the sport and looking to take on a challenge to build fitness and improve overall health.Indoor cycling, as a concept, might seem somewhat counterintuitive. After all, to some, the whole idea of cycling is about transport, freedom, getting into the great outdoors and enjoying the.Many gyms offer indoor cycling classes.
Or you can join one of the popular cycling boutiques, like Flywheel, which combines indoor cycling with a weighted workout for your arms, or SoulCycle, which.This guide will turn you into a top performer regularly capable of 30-mile rides. The plan lasts for eight weeks, running from Monday through to Sunday and includes both riding days and rest days.
Road Grand Tours Cycling is an indoor training app that lets you ride simulations of a selection of real roads around the world on a turbo trainer. Rather than riding in a virtual world, you’re.But thanks to the ingenuity of some cycling engineers, indoor bike training has advanced considerably in the last few years. It’s a faster, happier, indoor training world full of new acronymic descriptors: AR (augmented resistance), VR (virtual reality), and PM (performance metrics).
Choose one of the following interval cycling workouts and add it to a ride no more than twice a week. For each, warm up with easy pedaling for 10.Guide to Indoor Cycling Workouts. by Jetta B. Harris; May 21, 2020 May 21, 2020; We have grown up learning that a healthy body is a gateway to a healthy mind. And while the health of human minds depends on several other factors, the impact of our bodies on our minds cannot be refuted.
The two are very different, yet very intricately related to.
List of related literature:
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| from Bike Your Butt Off!: A Breakthrough Plan to Lose Weight and Start Cycling (No Experience Necessary!) |
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| from Exercise and Sporting Activity During Pregnancy: Evidence-Based Guidelines |
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| from Beyond Training: Mastering Endurance, Health & Life |
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| from The Anxiety and Phobia Workbook |
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| from Your First Triathlon, 2nd Ed.: Race-Ready in 5 Hours a Week |
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| from Developing Endurance |
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| from The Power Meter Handbook: A User’s Guide for Cyclists and Triathletes |
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| from Methods of Group Exercise Instruction |
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| from The Time-Crunched Cyclist: Race-Winning Fitness in 6 Hours a Week, 3rd Ed. |
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| from You are what You Hear: How Music and Territory Make Us who We are |
185 comments
Great tips… just got an indoor trainer about six weeks ago… dumb question… is that Honey/Salt mixed in water??
Music, Netflix, those help but ya great tips and video!!!
one of the most detailed videos explaining very well good structure of training in very short time.
very useful, thanks.
Good tips! Q: with a smart trainer, how should we choose our gearing to reduce wear and tear on the bike?
First listened to this on the podcast. I would like to commend you on this section, as in my opinion, it is one of the best you have done. A very useful topic to cover and you went through the various elements in a clear, consise and structured manner to help someone set themselves up for success and improve their cycling performance. It stood out to me even amongst your normal high level of content. Thanks
Can someone clarify what is meant by no 24 efforts (is this a power meter thing) and what is 40/20 (same thing)?
Thanks
Thanks for this. As a bodybuilder trying to get into cycling this is super helpful
I’m 5 5 220 lbs do you think it will work for me? Thank you ��
And if indoor cycling gets hot, there’s more room out on the road, cool.
Tq dude… Really appreciate doing this… Becouse I feel tried now… Need some rest… 9 days more to race critt…
i am trying to plan around the weather forecast too but did a hard ride earlier and i can’t think
Is it late for training in 16 years, I mean for races and more. (sorry for bad eng)
Brother I don’t have coach I need a schedule for making A best cyclist
One of the best videos on this topic. Getting use to your style now too. Covered all the basic stuff in an informative way. Glad that I am doing almost all of it. Just need to spend more hours training. As I am fairly new to this I am listening to my body and let that be the guide to how much I can train.
tougher than i expected. ty, tai Chi & Yoga tomorrow, See you Fridaty after work. Tim!-Hope.
vegas cyclists?such dogshit.so gay.shut the fuck up man..go eat leaves of something
At the moment it’s not the time to have an accident and gave to take up more resource from a hospital.
You can switch your setting on a gopro to linear fov to get rid of the “fisheye” effect 😉
Hello. I was wondering if you can explain the “Effort level” a bit better, in terms of heart rate, zones, FTP, or power zones. Would you say this chart is close? https://johnheltzen.files.wordpress.com/2012/08/new_edge-camp_mct_chart1.jpg
Thank you. And keep up the excellent work.
What about rollers? On a fixed turbo trainer, you can wrestle the handlebars and develop a very bad riding style. On the rollers, you learn to pedal fast and smoothly.
Does anyone knows the complete version of the music that was on the very beginning of the video?
Dude your videos crush it! I know this is one of your older videos and wonder if you still adhere to this type of training block with the increased fitness and gains you’ve made. Another question for you…. You mentioned taking a recovery week but didn’t really provide details as to what that active recovery looks like. Any suggestions?
What a great video. I’m just starting out and i’m so glad I found this channel. Thank you.
Very good video ����. You go into detail of the first 3 weeks etc but could you explain what the 4th recovery week would be like??? Keep up the good work����
The girl with the green shoes has her toes pointing downward. They should be level.
Your channel is better than GCN. I swear I’ll spent 45 minutes going through their videos and they talk a lot but say very little and just link to other videos and it’s a waste of time! your videos are all very informative!
New to cycling here. By effort, is it base on heart rate or power? I can sustain 200w for 20min and 170-190w for 1hr. So, if EFFORT means power, what is z2-4 in watts?
Indoor training is very much like making love to a beautiful woman.
If you’re using a turbo trainer, setting up your speed sensor on the rear wheel should do the trick!
Great video and makes sense since i started looking at the Strava freshness and fitness. my concern is my fatigue is way up on my fitness so will look from next week to bring it down whilst keeping the fitness steady.
If i did a 4 week training block (inc recovery week) would it make sense to have a big ride/race at the end of your second training week in the block? i am going to start training for Liege-Bastonge-Liege and want to make sure i am as fresh for it as possible but not lacking the fitness after a recovery week. any help on this would be greatly appreciated!
A wonderful way of correlating fitness with fatigue. Thanks for this vid.
How about nutrition and recovery supplements? I find that after taking them for prolong period of time, they becomes ineffective.
This states the obvious, things that everybody knows and all of us agree on. It does not touch the part how to improve ones fitness and, probably more important, how to recover without losing it, which is where the opinions clash and thus the space where to present your knowledge. Pile of words with little to no information waste of precious oxygen.
Are heart rate zones suitable if you don’t have a power meter?I have a Garmin watch that will put my heart rate in zones so I know how hard i’m working. I know this is an old video I was just curious.
With all this extra time indoors you should straighten all those picture frames.
how is it possible to train with a power meter when muscle is always in a different state of tiredness on different days and in different stages of training block?
Wow this is a fantastic video mate. You deserve far more subscribers. Great content.
love, love, love this beginning class. thank you so much for having something that starts out slow. I am so ready for more!
I’ve been riding for like 3 years, just got a power meter these videos are great! not much like this around, cheers!
As a long time vegan cyclist, I dig this dude, but I can’t help to think about Miranda sings when he starts talking. Keep making videos my dude, you rock!
Just bought a book about MTB training. This totally fits with the same philosophy and training suggestions I’ve been reading about.
I recently over-trained and I literally fell into self-induced illness. I was sick for about two weeks straight, mostly because I couldn’t get over the idea of not training. I still hit the indoor trainer four times throughout that week. Gotta stop getting OCD and take a freaking rest!
Great video. Easy to understand. Really helpful stuff.
Also cool to find another vegan cyclist out there!
Thank you for sharing the proper setup! Now I know how to adjust the bike in my gym. I have been enjoying working out with you ❣️
killer video thanks for the tip, if i dont have time to go out and use a indoor trainer instead would you change the workout or it can be done the same way
You are an excellent example of what good distilled information for a beginner should look like. Good work!
Stupid question time. How hard is it to change the cassette on a Tacx or Kickr? Our blended bike family has Dura-Ace and Campy Record, but only the budget left for one wheel-off trainer at the moment.
Brilliant video mate remember watching this 2 years ago but I had no power meter at that time,I have one now so I’m going to give this a shot just a quick question regarding rest week after week 3 which you said on rest week you should keep riding to maintain your fitness I’m wondering when you ride on rest week what zone would you ride at and how often would you ride that week or how many miles love your videos liked and subscribed ��
Excellent video. Put into words things I’ve been trying to understand for a long time. I’m not a “racer” anymore but I would love to see a video for us that only ride about 3 times a week and have to use a spinning bike/turbotrainer in winter because of our adverse conditions. Thanks:)
Man, another fantastic video! Thanks so much for doing these.
Wow love your channel. Thanks. I was hit by a truck in Aug breaking a few bones. For two weeks, I needed my wife’s help to shower, buckle my seat belt, cut my food, etc. after two week, I started running again but on average a minute off my regular pace (my course is super hilly and instead of 8:30 it was maybe 9:30 or 9:45). But I took it easy. Maybe 5-6 weeks after I was hit I got back on the bike and to my amazement, I started shredding all my Strava PRs. I mean seriously beating them so while a PR avg speed may be 22 MPH, my new avg was 25 MPH.
I am sure I lost a ton of fitness after this time off, so why do you think I did so good? It is now four months after and I am still doing well but not as good a immediately following my return.
This video (and your others) are amazing! I’ve read the 2 most expected books on training and this ONE SINGLE VIDEO does a better job of explaining a structured training program than most of both books. You are very good at explaining complex topics. Thank you!
Another great video Justin! Good to see you dude! Looking fit and lean. I also recommend a table of some sort that sits in front of your bike to set up your ipad, laptop for Zwift and maybe a fan or whatever.
Cycling is a good cardiovascular exercise. Cycling for an hour can burn you about 400 calories. It strengthens the lower part of the body, including the muscles of your feet, hips, and buttocks. Cycling regularly can strengthen your heart and lungs. You can ride bicycles in indoor by using an exercise bicycle.
If you are a beginner to exercise cycling, it is best to choose a flat road first. If your body is accustomed to exercising well and exercising at a higher intensity than you need, you can choose rough mountain paths. It also gives exercises to the upper part of your body. If you are using off roads for cycling it is not normal cycling, It can increase the number of burning calories than riding bicycles on a normal road.
https://www.tipsforbehealthy.com/exercises-for-healthy-life/cycling-as-an-exercise/
I’m only 9 And my dad is obsessed with working out! So he said get on the exercise bike and watch this vid while I’m doing it This vid changed my life! Now my dad is proud of me! THANK YOU SO MUCH!!!
Oli thanks. Entertaining and informative. You could also have covered connecting dumb trainers to zwift. Looks like that’s my route once the dongle has arrived.
after 3 weeks to hard training what do you mean in the recovery week?
Hi man, this video inspired me to try this program. I am now at the fourth (rest/easy/recovery, what ever is the right thing to call it) week. I´ve done three weeks with a good mix of intervals, climbing, long rides + easy/recovery rides. I was doing like 12hour weeks of training. I really feel good, and def. stronger but I understand and want to take it easier. But it wasn´t clear to me how to ride/train during my rest week. Should I keep at it with about 5-6 rides / week, but just make sure I ride in Zone 1/2, and really always be going easy? That seems like a good thing to me? But let me know if you think I need more rest, or if I should do like one or two with a little effort this rest week, or just keep all slow and easy? Thanks!
Your videos are so good that they make me cry! XP Thank you so much for creating and sharing awesome videos!
Here is a great article that puts some numbers to the idea of detraining: http://www.cyclingweekly.co.uk/fitness/training/detraining-the-truth-about-losing-fitness-22330
I probably just have poor ‘listening comprehension’ but the reality of 1-week detraining is probably more benign than this video supposes. Especially for a highly training athlete. Not that I’m one of those…but you may be.
This video was very helpful for me. Been trying to get this together for months and the examples you’ve given have shown me exactly what I need to do. Thanks!
A couple of questions.
1. How do you figure in off-the-bike training like weights and cross training?
2. Do you ever find that your fatigue is sky rocketing faster than you planned? If so, what to do? Do you just stop or work through it?
Just got my first spin bike, and am excited to start my fitness journey. Just wondering, when I’m in first position my arms ache a bit as I’m putting my body weight through them. But in your videos, you seem very light on the handlebars. Am I doing something wrong? My bars are at the same height as my seat.
So how should I spend my money as it comes in for cycling? Obviously I’d want a proper bike before a power meter right?
What you NEED is a trainer that is compatible, a cheap bicycle and a smart phone.
What you should have is a 4k TV, a good bike and a gaming-computer, a HR strap and an expensive smart-trainer.
Prefferably you would even get a streaming device like a raspberry or something else aswell, that way you can run zwift in 4k on a gaming computer, then run steam-link on your raspberry or other device using a cat-cable in the room you’re training, keeps the noise down.
1st of all, love all your videos…any training advise to improve strength for those whose injured their knee to start cycling? I had my knee sugery (patellar ligament rupture) 2 years ago. just start cycling a few months now but it seems not much has improve over the time.
Is there a recommended base level of resistance to set the trainer at?
I’m new to cycling, can you give me some tips on stretching or strength training that can make riding easier or more comfortable? Like, what is your routine when you go to ride? Do you stretch or do anything to prepare, or just jump on and ride easy to begin with for a warm up? Thanks so much! I love these videos, y’all are awesome for doing this. It’s an amazing resource! Thanks again.
Lots of your video’s use effort levels 1-10, how does this compare as you only explain effort levels 1-6 in this video? Many thanks for all the videos and tips btw
0:37….We are going to look at dedicated exercise bike…” Unfortunately apart some trivial jokes on grandmother’s bike you didn’t actually cover this possible choice.
I have an excellent one from Kettler and I would never put my road bike on a turbo trainer to spoil my precious tyres, wheels and chain ��
How about a video on basic connection to online training which trainers need an Ant+ device, which just connect via Bluetooth? No one ever mentions how you go about setting the connectivity and whether certain trainers and software (Zwift etc) are easier than others and whether you need other hardware etc
Do you actually where cycling kit with indoor riding? Or speedos?
Hi @GCN. For us bike commuters working from home, could you please do a video on ways we can re-ride our usual commutes on a smart trainer using pre-recorded commutes from our Wahoo, Garmin etc. Thanks
I have a falcon super route Road bike for sale it has a 1X7 conversation £80 if anyone is interested.
Man,great video.Im 16 and been training cycling since last year.I was the kind of person that hated rest days and rest rides,but now i realized watching this,that a lot of times last year I overtrained and lost fitness because of this overload of training.Rest is just as important as training.Great video,GO VEGAN!!!
I use the Feedback Sports Omnium Portable Trainer because it doesn’t wake anyone whenever I ride -> https://youtu.be/ac366Y2XRM8
great and honest presentation….very informative and without any BS….thank you!
We already have a turbo trainer with my wife’s old Peugeot racing bike on it but it is very boring to ‘ride’ as well as noisy. I’m 80 and my wife is 79 so we’re in the vulnerable group and looking forward to the next 12 weeks with some apprehension. What would be useful would be a video on setting up something like a Zwift system. We’re a bit odd in that we don’t own a TV but we each have a ‘proper’ desk top PC (I’m a retired electronics design engineer) so what kind of display/communication would we need?
Thanks for your videos. They, amongst others, are helping us to stay sane.
I have a one pro tip to people who are considering buying a turbo trainer, its not a shame to buy a trainer which is more expensive than your bike. Because, your maybe budget bikeis enough for you to ride outside, but to have fun to ride indoor, you will need fine equipment, you pay for comfort and do not force yourself to torment on a trainer
“It does not usually rain inside”. Well, not everybody lives in the UK ;-)…
It’s funny actually, I spend 95% of my time on my indoor trainer because of time and family constraints and now with all the quarantines going on, I’m like “welcome to my world” haha
Great advice and thank you for the video. The one thing you didn’t address is what time of day we should be doing these workouts, including how many hours before bedtime. When is it too late to be doing a workout? To what extent does the type of workout factor into this issue?
4:35 does that count as Ollie mentioning his Hour Record Attempt?
Just to point out.. I don’t know in China or in the US, but in Europe you are still allowed to go exercise outdoor, but only alone or with your family or who you live with. I guess it’s actually a great time to go cycling outdoor with nobody around.. Way less traffic and pollution, it is a great time for cyclists!
I did 6 months without proper recovery..Riding a mountain a day..Felt really good, super fast.. then hit a wall out of nowhere. zWas out for atleast 3 months..Starting from scratch this time building foundation. Thanks sooo much for the vids…Best chan I’ve found for them:)
Are you kidding? It always looks like it’s rained indoors after I’ve completed a session!
It would be useful to link the Lasko fans you’re referring without having to search in the forums for those that just watch these YT vids. Thanks!
Can I ride Zwift using a mountain bike? Does it make any difference have a more road style tyre I can chuck on. Couldn’t see much when I searched around the web.
“Also rubbish reasons like not allowed to go outside”
Aged well
When I use the indoor trainer, I watch some of the shows.I have recorded. One hour on the bike, and the commercials are my signal to up the intensity. Not a great HIIT workout, but close enough.
Great, great video! These information came at the right time for me. I don’t race, but I am planning on doing so next year and wanted to start training, but didn’t know where to start. I’ll continue watching your videos. Great job, very specific. Only thing is that I can’t afford a power meter and I know it’s extremely important, but I guess a heart rate monitor it’s better than nothing.
Any way to link these videos to a smart trainer (Tacx Bushido), so that resistance adjusts automatically?
If not, how would you translate the effort level into % of FTP?
TIA.
I just purchased an indoor bike having put on more than a few Kg having been working from home since February. I have always been overweight and now I am serious about getting a lot more exercise. I look forward to getting set up and joining you.
I use a blue tyre for indoor trainer and get specs of blue rubber ‘dust’ everywhere. I’ve boxed around the rear wheel to try to catch most of it but it’s a pain to clean especially off the bike. Am I doing anything wrong does everyone get this? If I used a normal tyre would the same thing happen only it’s black so harder to see?
I’m looking a indoor workout by singing bike (freezings, attack to front) if possible
Great vid. I use Rollers (with resistance) and a power meter, works a treat with Zwift and keeps you a bit more focused throughout the workout, Keep getting told you can’t lay down power on rollers but I find I can get it up to 800W safety without even shifting into top gear. A better cyclist could definitely do more!
i think my legs are too short for this bike. Have you seen anyone have success with putting blocks on the pedals? Or do you have other ideas?
Anyone got a smart trainer for sale within a reasonable distance from norfolk engald naround £250-£50 (second hand). Reply to this comment please!
We’re on quarantine here in Spain, so Zwift is keeping me sane (and fit). Determined to leave this quarantine with an FTP of 4/watts kilo!!!:)
Video is too dark. Need to adjust the camera for correct exposure. Great content.
Well GCN, you have more than 2 million fans, you should be (kept) cool
wow this was great I just did it for the first time on my exercise bike at home and I just want to share a couple things that came up for me during it if that’s okay if it’s too much writing for anyone then feel free not to read it
first of all I was afraid to stand first of all I was afraid to stand up I’m access by cuz I thought I would break it so I just stayed sitting and sometimes I would modify it so that I pedal harder during the standing portion
I was a little I was a little worried to put my arms on the handlebars because my left shoulder has some trouble but it worked out okay
I thought it was great that you mentioned to keep hold of the bike when you got up because that help me be aware that I was a little tired even after just those 10 minutes or so
Thanks for guiding us through the stretching because that was helpful to me a lot of times I work out so hard and then I don’t leave any energy for myself to stretch
oh yeah when oh yeah when you said ladies I knew you were talking to the women in the room but I’m also actually not a lady I am a male so I thought it was kind of funny and I had to tell myself like all right it doesn’t mean I’m a lady for doing this workout I think this workout is for men to please correct me if I’m wrong but I guess it was only for females that there would be a female coach
other than that yeah other than that yeah it was really cool to come on YouTube and be able to come to a spin class like at the gym it really help me focus and I’m going to try out some more of these different ones on YouTube
In some areas, shelter in place lockdowns include no outdoor bike riding
I just started this so my shirts would fit better, hoping for the best
Keep in mind that attaching a trainer to some carbon frames voids the warrantee.
This isn’t really right. At least on TrainingPeaks, Fitness is a 42 day average and Fatigue is a 7 day average on how hard you went on each training day. So your Fatigue does not continue to climb week after week like that. If you do the same training for weeks 1, 2, and 3, your Fatigue at the end of each week will be constant. Next, doing nothing for a week would drop your Fatigue to 0 while your Fitness would drop by 1/6. So when you said taking a week off would drop your Fitness and Fatigue at a similar rate, that was incorrect. “Active Recovery” is beneficial, but this is not an explanation of why that is.
Не так давно встал вопрос о покупке спин-байка. Позвонил в зону спорта, ребята быстро подобрали самый лучший вариант!!!
Best tutorial ever. So happy I stumbled across your channel.
I’d like to see a comparison between the Elite Suito and the Kickr Core. I’d that doable?
quarantine imposed by authorities otherwise nothing is gonna keep me inside (…other exeption: thunder-/snowstorm)
If you’re serious about training indoors, a good fan is a must. The lasko pro jet fan that I have adds at least 30-40 watts over the regular box fan I used to use, but even just the box fan is so much better than nothing
Don’t listen to people who say you don’t need a helmet for indoor training…I always wear it just in case
Without indoor training options, there is no chance cycling would be a serious part of my life. Visual impairments limits actual cycling to tandems, and pilots interested in piloting are wonderfully caring individuals in short supply. Toss in COVID-19 and its off to the turbo trainer.
How dare you use Manon as the thumbnail of the video & give is Ollie instead! Click bait! Bait & switch!
I’ve enjoyed a few of your training videos. I think the thing I struggle with is time in the saddle when it comes to indoor riding. It’s not about boredom, streaming is very available. I find it’s just so much more uncomfortable than riding on the road. Is this a matter of gradually increasing the amount of time?
Hey man excellent! This makes so much sense, now I´ll feel better on the recovery weeks! I think I have been doing them naturally, kind of being forced to every 3-4 weeks or so BUT not always..
Sometimes, instead of thinking that I am absorbing the work and gaining form, I feel akward and get like a bad conscience from not training and/or feel depressed from fatigue and thinking all is lost. And theres the tricky part cause sometimes the EGO just wants to be fed and I´ll resort to chasing PR:s and BOOM I get sick. Like hello flu again, dammit cough cough two weeks lost, got to start all over. Ok rant over, thanks for this video, I am going to plan in easy weeks from now!
To start, I simply followed the 100km preparation program: https://new.discovery.co.za/discovery_coza/web/linked_content/pdfs/vitality/team_vitality/team_vitality_cape_town_cycle_tour.pdf
Now, thanks to Mr Vegan Cyclist and others I can do my own program.
most people can’t ride from mon-sat, they got real job. most people ride on Sunday coz they dont have to work.
Great advice Ollie! I can’t ride indoors for much more than an hour though.. it kills my backside!
Got my slim bike from bed bath beyond with 20% coupon…goes to use tube learns how to work different ways.
for starters, I would need a trainer, but I can’t afford one:(
Hi I have embedded your video into my article.
https://pinoyathletics.info/boosting-your-home-exercise-routine-during-training-season/
I like watching videos from a chanel named “bike the world”. These are videos in first person of famous climbs around the world.
What special additions or modifications should a person over 65 apply if they are long term recreational athletes but new to structured training? I realize the probable need for more recovery and perhaps longer warm ups. How can I apply the recommendations to Plan Builder?
Thank you! I thought puddles of sweat was normal. Off to buy a bigger fan tomorrow:)
What is the model Lasko fan that you recommend? I have 2 cheap fans plus a ceiling fan going and still sweat a ton. Really enjoying your content. Thanks!
Great video! I live off your youtube training videos! Highly recommended ��
Gotta say, this advice has helped me TREMENDOUSLY as a cyclist. It really explains some of the things I’ve been going through. The only thing is I wish you would have given a good example for a good recovery week, like how often, how much and how hard to ride on that week. Thanks for what you do!
Yeah maybe I shouldn’t have watched this over a couple of beers, a packet of crisps and a bowl of ice cream lol. Guilty feelings!!
excellent data visualization. the simple charts helped me understand your points better, and I learnt a lot from this video. thank you!
Working out in an unheated garage in winter works well (as long as the internal temperature doesn’t go below 40 degrees F (5 degrees C) After a few minutes, you can lose the sweatshirt. At those temps, a small fan will do. Under normal temps, a huge fan is needed.
What grown adult sleeps 10hrs a day, I guess this is podcast for people without traditional jobs or normal responsibilities, friends, etc..
Hi guys, i have one question. Since i am trying to make my move to professional triathlon i have started eating quite a lot and i dont know do i need that much or i eat Just because of the cravings(i focus on whole foods but i can still find my self eating a 1 kg or more of bannas or Apples or eating Just huge amouts of food daily) i now have 75kg i am 187cm high and i am getting scared that i will gain weight which is not my goeal of course. My ftp now i 290watts and i am looking if it is possible(my concerne is that i eat to much but i dont that much) to shred some weight cause that will get me faster in every of 3 disciplines. Thanks
Is zwift any good without a smart trainer? I’m considering buying a speed and cadence sensor to send this data to zwift but not sure if it’s worth It without power? I can adjust the power on my turbo but it can’t connect with zwift (older elite quobo)
You can if you use an odometer with a magnet on the wheel and sensor on the frame you’re still putting miles in by spinning the wheels, just not actually going anywhere!
Hey Tyler, I know that your 3 week block is good for you because you’ve already developed a large aerobic base, but what about somebody without a big base like you? I’m pretty athletic, but was always an explosive instead of endurance athlete. Im in college and have a wahoo kickr and about 18 hours to ride per week. Is 18 hours pushing it too hard for somebody that only has 1200 miles under their belt?
Hello GCN folk! I’m typically a mountain biker, but I crashed and won’t be riding trails for a few more weeks yet. However, I can ride on a trainer. I’m thinking of getting the fluid 2 trainer or the Kurt kinetic trainer (probably the former). But I also need a training tire. Especially since my current rear tire SUCKS and is about as durable as a pile of sand. Not to mention my tire is 29×2.3 so it won’t fit the former. And on top of that I need some MTB stuff as well. Such as a new helmet, dropper post and lever, new grips, vittoria mezcals…Anyway—I sold my old bike and have about $500 and hopefully soon $600 to spend. So I’m rather confused on which trainer and tire I should get so I can use Zwift. All I know if that a 700×23 is supposed to work well for 29” xc wheels. And are the tires tubes or tubeless? Because I can’t swap them out often! Especially since my MTB is tubeless. And should I even get a trainer tire? Or should I get a regular tubed road tire? (Also I don’t have a job and can’t get one rn…
I should have found this video a long time ago. I had a group ride today, and I ended up getting dropped, because I’ve been training for few weeks WITHOUT any recovery or off day. So I’ve decided to take 2 days off now and start a proper training plan. Awesome vid!
When engaging core on 2nd and 3rd position do I want to tuck the stomach in super tight? I usually just slightly tighten my stomach.
Dear GCN,
I tried to used my Garmin for RPM. but how about the effort level. how to used GCN Effort Level on Garmin? I used Garmin 520
These zones are stupid. Why don’t you just use power zones 1-7 combined with desired cadence? I don’t know what breathing rate high is.
What kind of ride should i do in my rest week? Thanks! Nice video btw.
Are there any plans to do a 30 minute time trial lactate threshold video? It would be good to have a video showing pre test warmup and then how the test is run.
hey guys, great videos!
just got out a shoulder surgery and gonna be off mountainbiking for 6 months.
got a wind trainer and your videos, but im not sure what training program to follow.
can you give some advise?
many thanks
thx for this, My strava tells me im -77 form, I need to implement this into my traning:)
I have had 2 punctures on turbo trainer because my tube would melt because of heat from the roller. Bought a trainer tire and haven’t had problems since that
Can you track your mileage while using an indoor trainer for your bike? If so, how?
Used to be 56 training videos but now there’s only 49, need more training videos, I’ve nearly ran each video three times.
What a complement to the Sufferfest with the suffer scale and noises. Unfortunately I fear Gunter von Agony far more.
Nice try….but you can not do…like a true Sufferlandrian!!!
Oh yes we know the real reason why we’re all on Zwift. Coronvirus
Help! I am barely 5 feet. I got a new spin bike and I feel like the saddle is still very high. It’s the lowest setting already and it won’t go any lower. It hurts and my legs are straight all the way when the pedal is at its lowest. I have this issue with any bike growing up so I always get something custom made. What can I do with a spin bike?
Do what I do, get on the winter gear and train outside during winter or during summer put in the summer gear
Started watching this at 11:30 in the night and the first point was 8 hours of sleep, so skipping the rest of the video and going off to sleep ��
stupid video, it is just cycling, the thing that we know from childhood.
Can any bike do this? And what if you are 60? How can you modify these exercises?
This dude actually makes me understand training where I can now see how I’ve got it so wrong in the past
I understand nothing…. So like to train i must have a powermeter unless no???
Was that a bottle of unopened whiskey on back shelf? Is Lloydy blind?
I’m from Oman ���� i enjoy with you in the vedio good information looking your new vedio soon
Excuse me, but can we talk about those TIGHTS? ��������
Thanks for the detailed instructions. I’ve been spinning for many years and needed the refresher.
Should be nice to start…unfortunately you can’t find any smart trainer in any shop of the world now. Not available everywhere
i just joined my local gym and they do not have one of those special bikes. could i do it with just a regular one or would it not work?
Dude, this a perfect and very clear explanation, my green brother! Thank you!
Definitely invest in a trainer-specific tire for the rear wheel for your wheel-in trainer. The rubber is a different density and they can be quieter than slicks without ruining the cylinder of the trainer. I’m almost 3k miles on my Vittoria Zaffiro Pro Home Trainer tire and it’s as good as the day I installed it.
I must say; this was a VERY INSPIRING workout. It’s like I had someone there personally to work out with me. Thank you!!
Enjoyed this just the right level for me as I’ve not done spinning in years
Ollie at his best, the most natural and funny video he has ever done.
Made it from start to finish. Bike is a great change, I feel like a change is on the way. Salute!
Ummm ya I watched a lot of these training videos. Too much Dan, Si, and Lastie. Not enough buxom females spinning high cadence. Oh, and your scale is 1-10, not 1-6.
I havnt used my magnetic bike for about 3 months now, I do cycle to work every night but the magnetic bike is ALOT harder as on my MTB I stop and start due to pedestrians/crossings etc
My magnetic bike is just CONSTANT cycling without stopping, anyway I used to manage 15-20 minutes
I did it today for the first time on easy setting after just 7 minutes I felt like I was gonna have a heart attack!!!! Lol
it wasn’t even an intense workout just non stop cycling watching tv:)
I’m getting back into it will do gradually when I get time as my time is VERY limited due to long hours at work.
it’s Christmas now so I think the beer is getting in the way Aswel at the moment:) will be using my bike gradually on my day off from work
I’m 39 and definitely not overweight
but always tired from work
This is a very nice video it deserves more views. I recently got myself a Wahoo Kickr and have been training following Trainerroad’s base build Sweet Spot plan phase 1.
The first 2 weeks were good as my FTP from tests was not that high.
2nd week I can start to feel fatigue seriously building up. (I started a training plan with Trainerroad the 2nd week after I bought the Wahoo, before I was just toying with its workouts)
3rd week I did another FTP test and adjust it accordingly (17% increase). Then trouble started.
If I was just training in sweet spot zone it would be good but Trainerroad incorporates all kinds of drills into their training.
First hard day of week 2 (Goddard 60 min), just 5 minutes into warm up, it starts with single leg drill 54%-60% FTP for 9 minutes (HR goes up to zone 4 because single leg at low wattage can turn into anaerobic), then 1 minutes of easy pedaling try to bring down HR (that doesn’t work at all). As anaerobic capacity all gone, 10 sets of 30 sec anaerobic capacity intervals follow (and it wants me to achieve the wattage on high cadence like 120rpm+, instead of pushing big gears at normal cadence like 85-90), with 90 sec rest in between. The god damn single leg drills follow immediately, although this time it is 6 minutes not 9. After that I have 60 sec to catch my breathe then two 6 min 94%-90% FTP follows. (These two feels like two walls)
The next day my lower body aches, patellar tendon and back of knee hurt. I have no desire to get back on the bike. This is 3rd week since I have the Wahoo, and only 2nd week into Trainerroad’s build phase. I am slower on my weekly outdoor ride.
Fatigue surpassing fitness is horrible, mental and physical. Also training indoor on a rigid set up with all the drills pack into a short time can hurt your joints, forcing one to ride recovery. I am on recovery with dialed down FTP. I have hurt myself trying to follow the plan diligently with a wrongly estimated FTP and crazy drills and it back fired.
Trainerroad is good, but it takes practice to use it properly.
While resting your fatigue decreases far faster than your fitness level. otherwise a good video.
Can these exercises be done on a bog standard exercise bike or are they just for spin bikes. Does anyone have a link of exercises for a standard bike too please? Thanks
I cant find out which smarttrainer fits my bike��
Second, i would Like to see how you Mount the frame on the Trainer, with all the differwnt axles and so on…
Greets from Austria!
If you train in small room, you also need adequate ventilation.
Oxygen shortage makes you sleepy.
love this for beginning been doing it for a few days now it’s great. soon I’ll be ready to step it up a notch. Do you have an intermediate workout that can be watched? thanks.
Hello I am 62 years old and have COPD and this beginners workout is perfect and it’s making everything around my problem much stronger So I want to thank you so much have a healthy and happy life carol goode��
I love to follow videos like this. Thanks, gives me structure on how to do the workout.
Thank you for the video. Most of the home spin bikes don’t have an rpm monitor, which makes it difficult to track your ride though. I wanted to share that I found an app online that works on androids that is just 3 bucks and it works perfectly every time. It also tracks your distance, and time. If you search icyclerpm you will find it. Can’t go wrong for a few bucks! I would definitely recommend it!
Do Anyone know,who many calories you burn with this workout?
Perfect!!! Thanks, bro!:) I’m curious how is your rest week how many you are riding (I think on rest week every of your workout is easy) to stay on nice level of fitness?
You did a great job, thank you a lot!:)
poop out in the warm up,I have however seen an improvement just doing what one can if you cant stand long stand for what ever time you can you will see improvement
Many of us like to workout early in the morning. How do I handle the “eating 3-4 hours before” theory? I thought I heard the fasted training is not really for us. Or is an hour TR workout okay with energy on board.
when you thought this channel couldn’t get more better.. and then you added this.. awesome
Inspiring, Handsome, and charismatic? Man have you taken on another new presenter that we haven’t seen yet? There’s no way you’re talking about any of the current ones. Only Mannon comes close but even she falls down on the handsome but manages attractive fairly well.
Omg you are amazing. I just purchased a spin bike and I haven’t worked out in 6 months. You really gave a great workout in 10 minutes. I’m going to do this for the rest of the week and then try something more advanced. Thanks
My doctor has suggested this workout for me since I have a knee issue right now. I am going to purchase one. I just have a treadmill and weights. Thanks for sharing. This video was very helpful.
I would like to purchase one of these bikes how much are they and where would I get one thanks from william