How to Improve Your Endurance as a Cyclist: The Science

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Название	:	How to Improve Your Endurance as a Cyclist: The Science
Продолжительность	:	15.39
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Training plans are now available! Use the code YOUTUBE to get 15 through the end of the month: wwwtrainingpeakscom/coach/dylanjohnson#trainingplans
Comment from : Dylan Johnson

I’m 51 and find my recovery has gone through the floor recently
Comment from : Justin F

why do folks drink coca-cola on a ride when all of the other sports drinks are available? a specific benefit?
Comment from : Steven

a ok
Comment from : Dropping Clowns

Brilliant video packed with helpful info
Comment from : Rishi Ramphal

I love how all of your facts are backed up with scientific studies Thank you!
Comment from : James Apple

In the context of this video's topic, what does 'long' mean in terms of having a long ride in your training week? Is it based on specific distance, specific time, a specific percentage of the event distance you are training for? Is a 3 hour ride long? If the event you are aiming at has a 90 hour time limit and most participants finish in 80-90 hours, what would a long training ride be?
Comment from : Rob Hawks

Would be really interesting to have the best optimal 6 month training plan which includes weight training and cycling < 8-10 hours per week for those of us who do multi day 8hr days in the saddle bikepacking / cycle touring
Comment from : Justin F

What is considered a long ride on a mtn bike? 50k? 100k?
Comment from : Terry Corkum

Great vid Lots of info, with some personal stories Not boring at all keep up the good work 👍
Comment from : Al & Essty Sanchez

i was one of the 20 who watched this all the way Just what i needed I will put it to good use Thanks for sharing!!!
Comment from : Kean Wong

Can somebody summarize it?
Comment from : Alen - Comment Nazi

Great vid thanks!
Comment from : Paul Francis Jenkins

Great video, really enjoyed the humor
Comment from : Jeffrey1961

what if we're not in any season or race but just training to stay fit? should we still go through all this or just ride and the hell with the rest?
Comment from : Madeira Islander

Actual content starts at 1:15
Comment from : jayw900

Nice advise men
Comment from : ryyadventure

In the 20 😂 brI find it funny how so much of what you’re explaining feels instinctively known, but I could never explain it like you do Very intelligent delivery, sir
Comment from : Anthony Montoya

I have to admit, when I first watched your videos I was baffled by the science etc but now you seem to make sense I will have to get back to the gym again plus a couple of hard sessions on the turbo trainer wouldn’t go amiss I want to start longer rides 50 miles plus My longest ride is 44 miles but I was way too slow for my liking
Comment from : Cathal Kenneally

New to cycling, when you say long ride, how much time in the saddle is that? I'm thinking 2 hours is a good place to start and build from there 20 club
Comment from : Michael Hardie

I'm no pro racer, but this makes a whole lot of sense for even the average Joe trying to get better Part of the 20 and hopefully a few friends of mine can join that club Very much worth the watch
Comment from : Julia Poelstra

Thank you
Comment from : Devast8r34

Very helpful, I learned a lot
Comment from : Stan Cole

Hey Dylan is there a way you can change your power curve
Comment from : Preston Yardley

I like that you recapitulate all the content at the end
Comment from : Blacksnow Redsnow

Great advices couch, thanks for share your work, it's a big help for my training, Saludos desde México
Comment from : Carlos Eduardo Santana-Palacios

Please do more podcasts on nutrition
Comment from : TouringTony

Alter ego sarcastic comments are awesome!
Comment from : Marc

So high carb but not sugar right?
Comment from : JFomo

So one thing that I didn't completely get; when adding volume into the week, is the only reason to ride slow that I would not get fatiqued? I can only do 3-4 rides in a week, but luckily usually a longer ride on a weekend So should I do my 4-5 hour ride as much on z2 as possible, or can I add some higher intensity blocks in there? Or just ride some hills up with higher intesity? If I ride just on a z2, I hardly feel that I have been riding, and in most cases I have a rest day or two after it so fatique would not be so big of a problem But am I making myself some problems by not riding in z2 as much as possible on the longer ride?brbrAlso if this is explained in this or another video, I would appreciate if someone could point me in the right direction :)
Comment from : icanseeumad

Nice video! What do you consider as low intensity endurance ride? A mix of 50 - 75 of FTP ?
Comment from : w ss

Lets say I am returning to cycling after years and my current condition allows me to ride 40 km easily, 60 km to be pleasantly tired and 80 km to have to sit in a ditch for a while and cry What should my normal endurance training look like? You say "ride your bike more" could you please be more specific? Is there a way to determine the optimal volume? Thanks Great video, as always
Comment from : HonzaBé

Mental toughness got me to the end of this video :)
Comment from : ToborAtonmi

I was mentally tough enough to be the 20 great video! Thanks brother
Comment from : Heino

80/20 rule comes through again
Comment from : Ross TheNinja

You say long rides teach tbe body to burn fat more for fuel Does this mean you should avoid refueling during rides, eg by wolfing down a banana mid-ride?
Comment from : verified_tinker

Get yourself to the finish line
Comment from : Christopher Mosera

I watched it all Very good D-man!
Comment from : Andre Allore

Hi Dylan, the information on nutrition the better Thanks for your videos!
Comment from : Marcos Magalhaes

Really enjoy your videos Dillon Quality education, and inspirational Foundational scientific education for developing endurance fitness and race readiness
Comment from : Adrian Robertson

What is considered "high intensity"? Threshold Intervals and above? VO2 Max Intervals and above?
Comment from : Noah

Can you make a video about the impact of equipment? Perhaps specifically bike geometry and dampeners ( isospeed, roubaix) on endurance during a long ride?
Comment from : oik01

Dylan, you do a great job summarizing at the end of your videos Always enjoy listening to your clips!
Comment from : Peter F

if you are a couch potato simply ride morebrme: alright that concludes it Imma like and head out! peace
Comment from : シン

You‘re the best
Comment from : Pille Palle

I'm a newbie, is 4hours endurance riding good?
Comment from : Aniss EMS

Hi Dylan Can you please do a video that includes which food/drinks/gels are the best to consume during a long ride please Thanks
Comment from : John L

20 , thanks for information
Comment from : MJ John

Do plyometrics equal weight training? Or is one better than the other?
Comment from : Warfather1964

Would you be so kind as to do a video on tapering
Comment from : Warfather1964

No dnf here
Comment from : Jamesmichael Cabrera

Man let me tell you I recently attempted a 40 miler and didn’t finish because of cramps I never got back to feeling good again I instead continued to cramp even more I wanted to finish but missed it by 2 miles smh 🤦🏾‍♀️hence why I’m here listening
Comment from : octaviakf

I was waiting for this video and realized you published it 10 months ago I have no intention to go fast or to race However I want to be able to ride a long time for touring You provided lot of informations I wanted, thank you for this!!!
Comment from : Sylvain Durand

Keto diet is extremely bad for the heart
Comment from : Duke

Awesome and informative! I tapped myself on the back for finishing the entire video and listening throughlybrbrNow, the reverse-hat me is telling that I should buy a new bike part for a job well done 😎
Comment from : Lex Diaz

do you base long day rides by distance or time?
Comment from : WILLY MANSILLA

@ 58 I've been riding 9mths and decided to solo my centennial Fuel strategy was one bean burrito(home made white), per hourI finished in 11 hrs Ha! But the point is my fuel strategy I will do it the same again
Comment from : Alan Ortiz

DEFFO NUTRITION VIDEO PLEASE, PLEASE, PLEASE
Comment from : Sinead Twomey

Alright i can adapt my nutrition & training & overall physical preparation but how do you IMPROVE YOUR MENTAL TOUGHNESS? It is the key element in many races obviously but also the more elusive and harder to grasp and develop
Comment from : Samuel Black Metal Rider

I've watched this a couple times now (ie in the 20) and am interested to hear in your science vlog that mental toughness overrides science Well done on your DK finish So some people can push harder mentally - not sure what that says for van der poels bonking effort Science doesn't seem to give any consistent predictions when it comes to getting it done So why do we come back to it Is it because we like structure or seek answers to guide us through failure It's not always the best trained person who wins Hence why world record holders get beat and why some amazing come from behind efforts occur Science helps preparation Real coaching is about mental toughness but not all messengers can connect with the athlete Push the right buttons I still enjoy your vids, cause it's nice to have support for how we're preparing the athlete Science is guidance Athlete is human
Comment from : Steven Cerni

oh the science brdude why are you even here? aren't you supposed to make money riding ?brHey I can see now, plenty of science -based crap to buy
Comment from : Loop Less

What distance woukd you class as a long cycle ,I am a new cyclist,but have been running for 2 years
Comment from : Big Flat

i had the mental toughness to finish watching great vdo, keep them coming
Comment from : kacy

I have changed my unhealthy vegan diet while riding to match your advice in videos and the changes have been remarkable The performance increases, the general feeling of satisfaction, my outlook on life, and even general happiness and mood have improved phenomenally- If I hadn't clicked your video, I would be still relying on energy drinks, processed food, and sweet treats as my boosters with veggies and fruit on the side Thanks for the wake up call Keep making videos You are doing a lot of good
Comment from : Laurie Robertson

Can you do more videos, im 14 day inside with the cov19 thing
Comment from : la marti loca🤩😀

So glad 100 of the youtube comment section are in the top 20
Comment from : Pumpkin

@Dylan Johnston A great format of science linked to topical cycling subjects A request for a future video- "How should cyclists manage/optimize FTP / power during races?" In theory, for a race that is 1 hr long (eg the Hour record) - it's reasonable to assume that a cyclist should ride the entire race as close to their FTP as possible But what about races that are 90mins, 2 hrs or 10 hrs, or races that require more variable power output through time (catching groups, trying to drop other riders, killer hills, etc)? How much above FTP can you go for periods without creating a "power debt"- that will compromise performance later in the race? Any thoughts would be greatly appreciated
Comment from : Steve Fox

That mental strength is soooo important A dnf is absolutely not acceptablethank for a great vid
Comment from : Andre Jansen van Vuuren

You said "Dirty Konza"
Comment from : jmreinke

How long is a “long ride” ?
Comment from : tgoods504

just a couple months later u beat ted king ! hehe congrats man ill be doing the dk100 this year since its my first year but im improving quickly and resting well thanks to your tips
Comment from : criz florez

What is high intensity training? and how do you measure and preform it?
Comment from : Argee Learner

How to improve your endurance on mtb for a xc race
Comment from : cendric werleman

I do wonder one thing If I wanna improve my endurance, and toughness for long rides and long mtb races, wouldn't be better to change thouse 1or2 long easy endurance rides in the week, into shorter opposite duatlon, so 1h easy pace running and 1h-3h easy ride, one after another? Isn't this better way to train endurance engine whole year round, if I run in the off-season base training already? I do wonder that, because after run I'am much more tired than just from the same time on the bike, and riding just after feels way more demanding And it's much easier way to do that, when I'am short on time especially in the week
Comment from : najmerkamil

Mental toughness is all i got
Comment from : carlos rides

Great, informative video!
Comment from : Gary Modine

Great video
Comment from : Investir é o caminho

If you’re using a custom drink mix during a long supported event, how do you manage refueling after your first bottles are empty? Just using what’s available at aid stations isn’t going to cut it after you’ve found your own secret sauce I’ve never noticed anyone carrying powders and remixing with plain water at aid stations
Comment from : DB

Thank you for the information, so how long interms of hours can a ride be considered long
Comment from : flxvam

Regarding fasted rides to improve endurance, I found them invaluable I used to suffer terribly on very long rides of say 80 - 100 miles I think this was because my body struggled to take in the carbs required, and just wasn't used to burning fats for the endurance Anyway after a winter of fasted ride training, going out once a week for several hours before food (high cadence, low power throughout), everything changed I no longer suffered stomach issues, and easily manage to carb up for long rides Somehow it changed my physiology and made my endurance performance better I also need to eat less on longer rides now too Personally can't recommend it enough I no longer have any issues on long rides A great way to train your body to learn to burn fat as well as carbs
Comment from : GlobalJobber