The Biggest Mistakes That Beginner Cyclists Make
Vložit
- čas přidán 5. 04. 2020
- These are the top 3 biggest training and nutrition mistakes that new cyclists make. Shoot, even experienced cyclists are regular offenders. Thanks for watching!
If you want to learn about what an interval workout should look like start with this video: • How to Raise Your FTP,...
Training plans are now available on Trainingpeaks: www.trainingpeaks.com/coach/d...
WWBHDD? T-shirts and stickers: teespring.com/stores/dylans-s...
Patreon: / backwardhatdylan
Flow Formulas Nutrition: flowformulas.com/collections/all
Bikenetic Bike Shop: www.bikenetic.com/
Starlight Apparel: www.starlightapparel.com/
Niner Bikes: ninerbikes.com/
Bike Togs: togs.com/
Enve Wheels: www.enve.com/en/
Handup Gloves: bit.ly/2FPtKKN Promo code: JOHN$ON
Follow me on Instagram, Twitter, Facebook, and Strava for more content:
Instagram: @dylanjawnson
Twitter: @djdylansjohnson
Facebook: Dylan Johnson Cycling Coach
Strava: / strava
The studies I used in this video:
onlinelibrary.wiley.com/doi/f...
www.thieme-connect.com/produc...
www.ncbi.nlm.nih.gov/pmc/arti...
www.ncbi.nlm.nih.gov/pubmed/1...
www.ncbi.nlm.nih.gov/pubmed/2...
www.sciencedirect.com/science...
link.springer.com/article/10....
www.ncbi.nlm.nih.gov/pubmed/6...
onlinelibrary.wiley.com/doi/f...
citeseerx.ist.psu.edu/viewdoc/...
journals.humankinetics.com/do...
journals.lww.com/acsm-msse/Fu... - Sport
Training plans available here: www.trainingpeaks.com/coach/dylanjohnsontraining#trainingplans
Dylan Johnson you should release a free beginners training plan geared toward the novice cyclist.
Dylan Johnson feel bad for all the ppl you scamming everyone purchasing your “training packages” should go watch durin rider videos he tells u facts he’s not researching info on the internet and lying to his subscribers 😂😂😂
Sorry I can't find the video on Weight training.. If you ride both a road and CX season should you be in a maintenance mode regarding strength year around?
Stuart Hammond Dylan wouldn’t be able to help he’d look up the info online then tell u lmao
The curve at 1:57 is not a bell curve but a Weibull distribution. They usually gets mixed up since, perhaps since a weibull with the right parameters takes the same shape as bell curve.
"A drop, is a drop" 😄
You need to add some BHD sayings on the back of your tees, like, "A drop is a drop."
or "King of the tuesday night ride when everyone was sick and the fast guys didn't show up"
14:25 was hilarious😂 I hate riding on bike paths but I do feel kinda good passing 10 families in 10 minutes😂
A drop is a drop
It makes us feel tough and fast. :d
Dylan throwing shade on his dad for fueling improperly made my day
Good stuff, Dylan. I laughed hard when your "dad" came on. Love the research support, practicality, sarcasm, and "other Dylan" comments.
I was going to comment similar but you said it perfectly so I'll just say ditto!
Yes! We need more Backwards Hat Boomer!
Ha! Ha!
Your dad and I must be kin 😂
In 1985 2 buddies and I rode 230 miles one way with our nutrition plan consisting of whatever fast food place
We came across. 🤪
Old school rules 💪🚴🏿♂️👍😜
I can't say enough about riding out until you're tired and then riding back, discovering with every stroke new ways to keep the pedals turning. If you don't ride until muscle failure you never discover all the muscle groups that can turn a pedal.
It took a VO2Max test to make me finally realize I was eating way too little on the bike. If I were to tell my younger self one thing, it would be to find a way to get VO2 and lactate threshold tests sooner so I could know how my body was actually working instead of listening to all the general advice that's out there.
the way you work sources, studies and references into these videos is brilliant and (not that you need it) adds credibility to your knowledge and the way you express that knowledge. Great video as always
You are definitely one of my new favourite channels. Thank you for actually using science and showing it instead of just saying something unfounded or non tracable.
Thanks for all the hard work that you clearly put into your videos.
I will try to follow your tips especially the "don't go hard on every ride" tip. Probably overtrained with way to many high intensity workouts with few low intensity endurance rides.
Excellent content, Dylan. Your site is the one I recommend to everyone who rides. Thanks for all the hard work that went into them. Pete
A powermeter or a set of carbon wheels? Every cyclist in existance: "check out my new 50mm ultra-aerolight rims". Myself included ahah
luca bonato
Always PM!
@@mikicastan I don't race and I train for my well being, so a carbon wheelset is just the bling for my self esteem and my bike ahah. If you train for racing powermeter for sure
luca bonato
That is completely fine also!
Imagine, you are proudly rolling out your bike with brand new 50mm carbon wheels, and someone asks you, "are those Chinese? Powerway hubs?", and you go "No, those are genuine Campy Bora Ultra, scout's honor!" And everybody goes "do you mean that the rim stickers are genuine?"...
A powermeter, on the other hand, is genuinely bling 😛
I did the indoor trainer first. (Not just for winter, but the summer smoke season too.) That hooked me on power. Got a Pioneer Dual, which is frankly overkill. A basic, single side meter would be enough for most riders.
And yes, I then bought carbon wheels. We gear heads just can’t help ourselves.
Your videos + reading Dr. Marc Bubbs’ “Peak” have been a game changer. Thanks!
Great valuable content in each of your videos! 👍
Congrats on your new venture!
Thanks you for backing up your claims. I am new to biking, this is very informative.
Great content like always, keep up the good work
Excellent info as always… 😎🙌🏽
Great info as always!
Just found your channel. Watched a few vids. Love the content and subscribed. Thanks for the great info!!!
Thanks for another great video, Dylan! I found your channel a couple of days ago, and you totally convinced me to stop doing the Zwift "4 week FTP builder" workouts (I started it because I got stuck in quarantine and just got a smart trainer :P), thanks for all the science on limits of high intensity training and adaptations on endurance rides (not only on this video, but in others as well).
And I'm guilty of many of these mistakes, especially going hard every ride in the beginning. I started with MTB and my friends were already much fitter than me, so I was just barely keeping up going full gas, every time. I've corrected many of these mistakes on the last 2 years, but there are still things to improve, so thanks for the pointers! I'm also riding road bike now, which makes a lot easier to control the intensity... the trails around here are all steep uphills and downhills, making it hard to stay in zone 2 for a long time. But even on the roads I find it hard to just do an easy day, I end up always doing at least one harder effort on the way, and climbs make it difficult to stay in the zone 2 as well.
With that comes finally my question: On an endurance day (say, 60-80 minutes), does going around threshold for 5 (or 10) minutes will "ruin" the endurance training effect? I'm not looking for massive gains, I don't ride competitively, but I do like improving in the sport, and especially doing long distance rides to see new places around here. And since it is very hilly, a pure endurance is very difficult to find (or maybe I need a bigger Cassette to go up 6-8% inclines on an easy pace).
Thanks again for the great content and to bring science content presented in a clear way!
Love to see Old Dylan back and the squatting in the intro made me yearn for the gyms to be open again. Have been following your advice progressing through off season to base training but what’s next ? - video prompt. 👍. Biggest Mistake - CHOOSING THE WRONG PARENTS.
Great info here and I admire your consistency and use of sources and studies. Glad to find and subscribe!
Finally someone who prioritizes a powermeter over other expensive gear. Thanks for the video, really good tips!
Always love your vids... loads of content
Superb video Dylan - as always loved the contributions from BHD, and also the "Special Guest" GBDD - Grumpy Boomer Dylan's Dad (hope you're not in too much trouble by the way).
Great as always.
Im guilty on the "ride hard every time" - about a yr into cycling
most of my rides have average HR per ride about 160-165BPM.
I now have a powermeter and i can say i have worse fitness than months ago, doing about 30W less FTP for about 10 bpm increase in HR.
well, HR threshold at FTP increased, not sure if its a good thing but thats the only thing improved.
just shows that gains from high intensity do not last and also goes to show that I lack the base to build upon.
Im encouraged to do structured training and not just ride. Thanks
I have learned so much from your vids. I am also happy that I already practice some of what you went over here. Just remember, "a drop is a drop".
So much work pout on this vid. Congrats man
This information is 👌🏾. Thanks!
The last information totally changes the perspective of beginner cyclist. Thanks for sharing Dylan.
Great video. I especially appreciated the info on ideal carbohydrate ratios....oh, and thanks for not mentioning Covid-19!
Fantastic video. You sir just earned another subscriber. Stay well.
Wow this video really resonated with me, it really is as you say, "a drop is a drop", thanks BHD!Great video actual Dylan.
A story about nutrition... In the early 1980s, when I was a kid making my first steps in competitive cycling, the older guys (that would be 16+) had a fascinating routine of doing a century. They had this favorite meeting point in the woods roughly 50km from our training base where they would ride at an endurance pace with one gallon of beer per person in backpacks. After camping out for an hour and drinking all the beer they raced back to the base.
Good stuff mate!
Fantastic video and analysis.
I'm a relatively new cyclist, and I always use to go as hard as I can when I'm cycling outside. I only do intervals thru spinning once a week. After watching this I will try to go for an easier paced endurance ride next time I'm going for a ride outside.
This was super helpful, thanks! Never will be a racer, but just a guy who likes riding and want to get more fit. Thanks again!
Order of upgrades for a new bike/rider:
1) Pedals (if not included)
2) Helmet (if you don’t own one)
3) Eye protection
4) Tools/repair kit
5) Lights
Now that we can ride safely, for performance:
1) Bottle cages & bottles.
2) Head unit & mount
3) Power meter
4) Heart rate monitor
5) RPM sensor
6) Speed sensor
Great video Dylan! Can you cover the pros and cons between the the training plan you suggested vs sweet spot training?
How do you pace a 100 mi mtb “race”? Let’s be honest most of us these aren’t “races” rather they’re survival tests
Thank you for this video!! I am not new to road cycling but I’m restarting after 7 months off the CAAD 12. I don’t need to overpush myself to immediately get back to B+ tempo!
Really good points for newer cyclist, and reminders to the rest of us. I was hesitant to get a power meter for year, once I got one, and spent the time learning how to use it, how to analyze the data, and how to ride with one, I wondered why it took me so long. That being said, power meter or no, it's hard not to go all Backwards Hat Dylan when you are with a group and you know you can't sustain the effort, but somehow think that maybe this one time you can.
Great vids Dylan, keep them coming! Could you do a video on recovery weeks? Specifically if you should decrease volume or intensity or both, if you should lift at all or cross train or if you should just park yourself on the couch and put your feet up? Or just tell me to stop being an idiot and overthinking RECOVERY week.
Gold... As usual.
Your the man Backwards Hat Dylan!
Brilliant👏
Good info👍👍
BHP Knows what’s up. Great video 👍
Cleat placement: mid foot or under the ball?
(loving the channel)
I’m glad this popped up on my recommended, the algorithm gave me a new channel!
You mention that the pros just adapt like crazy from the smallest bit of riding. When you say little, how much are you talking? Are they hitting 4-5 w/kg on 10-12 hours a week?
Awesome! Top pros could easily get to 4 to 5w/kg on 10 to 12 hours a week.
Prime content on here.
A drop is a drop though. Can't argue with that. Btw, how often do you need to change your casette and chain doing all these intervals? I need to change mine every 9 months or so
thx for the info. i've been putting off getting a power meter because i'm cheap. i do use heart rate and my riding as improved since starting to use that data along with cadence(and speed...i don't really care about how fast i'm traveling).
love your alter ego! i call him Biff. i've worked with and gone to school with several "Biff's". sometimes i'm a Biff too.
It's so true. I've been riding forever and it wasn't until I started eating waaaaaaay more before, during, and immediately after rides that my performance went up and my weight went down
I used to ride my bike quite a bit when I was in my teens. Now I'm rapidly approaching 40. Out of shape bad right now. Looking to possibly get a trainer and a bike to try and shed some weight this winter. Thanks for the information in this, and other, videos. Now I just need to convince the wife I need a smart trainer and a bike. Haha.
Hi there!
I've just found your channel, great content, subscribet and sent to my friends already.
I've seen you have a "6 hour week" training plan. Do you plan to make one of these:
- how you (, I mean: I) train if I have 6 hours a week BUT just an hour a day?
- training depending on muscletypes.
About the latter: I'm kinda considering myself as a fast twitch type, because, for example: I'm able to produce 1100 watts, however, I'm not able to hold 240 for 20 minutes. I'm considering I might need more threshold work than easy rides - since as for running, I never got faster by doing easy miles, I wen faster, when i did more tempo / threshold work.
thanks a lot, and keep safe!
How many of these mistakes have you made? Be honest...
All of them
0 because I've always followed great channels like this one. Started off with the GCN show about 8 years ago.
Had a summer working as a life guard at a summer camp that featured a 20 mile commute each way. Time-trialed it as fast as I could each way every day.
There was this one time my legs were so badly shot that even brushing against a table sent me screaming. Then I learned that recovery rides are not done at 80-90% of max heart rate with constant sprints.
Improper pacing. Going hard on every ride. Not bringing enough calories.
Amazing content, I love the fact based explanations, thank you.
I am ready to get a power meter. However, I do road biking, mountain biking and soon gravel. How can I get a power meter that works in the 3 activities without having a bike specific set up? Possible?
LOL over the hot dog and milk! But sometimes, a little flexibility in fueling isn't the end of the world. Two years ago, on a mountainous ride of about a century plus a half, I had gone through the supplies I had brought with me, and I could tell a bonk was coming if I didn't do something soon. And so I stopped at a Stewarts shop to refill, and there at the counter was this particularly large and fresh-looking glazed doughnut. That's not what I normally consider training fuel, but I went ahead and bought it anyway. I will never forget how good that doughnut tasted. And I finished the rest of my ride strong, mostly just on that doughnut!
Marvelous.
Great and funny. Love it
Love your videos. Thanks for all the info. Do you have any suggestions for drink mixes that are cheaper than flow formulas but have the right ratio of sugars?
Great info as always! I just bought my daughter her first "real bike" I'm going to see how much effort it takes to drop her now. Btw she's only 7 and I got her a 20inch mtb. That's how i gauge my fitness.
All of them 😂, last one was hilly long event where I cried, cursed, desperately wanted to bailout but couldn’t! I’ve got a point though getting a PM after 2 months of riding as a complete newbie 💥💥😝
Thanks for the great content 👍 What does the literature say on “train low, race high” in terms of fueling? According to a training researcher I spoke to, it’s beneficial to do your endurance rides on an empty stomach to enhance the body’s adaption to the training stress.
Good stuff! A drop is a drop. As a 225 pound cyclist I was mashing up a long hill the other day in a big gear at 22mph with no power meter and smiling as I was easily staying with a much smaller guy I met on the road, who was spinning and kept looking back at me while I latched onto his wheel. Slowly but surely I fell off his wheel and as I kept drifting back, downshifting, he kept spinning until I could no longer see him anymore. I kept thinking about how he dropped me all the way home and I learned a valuable lesson about pacing and maintaining proper cadence/power because I definitely bonked half-way up the hill. I'm sure he felt good the rest of the day :)
You forgot the key factor in uphill: gravity
Would appreciate a follow up video of your conversation with your dad haha!
what's your opinion on the quality of gatorade mix vs other more expensive drink mixes eg. flow formulas
Hey Dylan, beginner rider here! Love your videos, super helpful. Here is another newbie question about getting the right saddle height. I’ve used all of the formulas and found the recommended height and that’s all good, but I can’t seem to settle on one height and get happy with it. Maybe I’m mental, but I just can’t stop tweaking it. For a while it was experimentation, what’s my power like with this height during climb x? Now how does a little lower or higher affect it? Anyway, how do you know when you’ve got it right? I definitely know when it’s way too high and way too low, but I just can’t seem to find the magic spot. Could use some advice. Thanks dude!
Hi Dylan, great content as always! You talk a lot about the importance of recovery, but what do you think about apps that help you understand and quantify your recovery such as Whoop? To me it looks interesting but... I don't know, I don't want to be monitored day in day out, plus I find it pretty expensive.
this video is so good.
Great👍👍👍
"Bonk Proof" drink mix. As a new rider I have never heard of such a thing.
Hi Dylan, when I go on endurance rides I find that riding in power zone 2 results in most of my ride being in HR zone 3. Could this just be because I've recently come to cycling from middle distance running so haven't previously worked on my cardiovascular endurance much? Or is this an indicator that my FTP (calculated from a 20min test) is too high? Accordingly, should I focus my base training over winter to be mostly in power zone 2 to train my slow twitch/endurance muscle fibres and hope my cardiovascular system comes along for the ride, or should I focus on zone 2 HR to develop a better cardiovascular endurance system? Thanks for the great videos as always!
Waiting to see if SPD-based power meter pedals ever hit the commercial market, but I may just have to bite the bullet and get a single-sided crank arm PM with a crankset upgrade when I feel it's time.
Good video like always.
I have a little question about the intensity of training. I watched all your videos, but I'm not sure my answer is right.
I started training just ten months ago. Last year my training was full gas all the time (I was trying to keep up with a friend much more fitter). After more reading, I started in February some polarized training - eye opener for my fitness. 90% of my training is on indoor trainer (3/4 endurance rides, 2 intervals -> 5-6 hours/week). My problem is that when riding in zone 2 power I'm in zone 3 HR (every time). To stay in zone 2 HR (max 140bpm), I need to do just recovery rides... You did say that power is more important then HR for training in zones. So...
The question is if I do things right, or is just another beginner mistake, and the intensity for heart is too high.
Thank you for all the videos!
Power meter, power meter instead of getting a expensive trainer. Someone on bike forum said that, too. I didn't understand but now I do😁
A great add on for the first power meter should be Joel Friel's "The power meter handbook"
How can I use a heart rate monitor to do good training? Could you do a video on this and see what research says. How did the pros back in the day use heart rate monitors to advance their performance when they didn't have power meters.
If you do a 20 min FTP test, take that heartrate as your lactate threshold heartrate. Then google for where your heartrate zones lay (approximately). Use heartrate together with RPE (rate of percieved excertion) to train in different zones.
Hey Dylan,
Note this is when quarantine ends.
I’m stuck in a dilemma, I’m torn on whether I should get a power meter or not, I do a lot of rides on my indoor smart trainer set up with zwift. However when I do group rides I’m constantly over doing it and am worried that now that I’m doing the longer faster group ride which is around twice as long as what I was riding I’ll over do it. The problem is that I don’t know how much power I’m going to be putting out on these rides. And I don’t want to bonk out in the middle of no where and be a burden on the others.
I'm struggling with the fueling issue... as a T2-diabetic, the simple carb answer doesn't work for me. I have found that after 1 hour, my blood glucose does start dropping, but getting it stabilized while riding is not an easy issue. Do you know of any research done on T2-diabetic atheletes?
42k subscribers , nnnnice , road to 100k
Dylan another great video ... I watch them all. You often recommend power meters and I understand, but I also have a couple bikes (n+1 ya know) and wondering what you think about "calibrating" your HR to your power while interval training on a smart trainer and using that for pacing when riding outside? I know this will change from time to time as your power hopefully increases but thought it might be ok if you do it regularly.
Certainly, I actually don’t have a power meter on every one of my bikes either and I do that. I do always use a power meter when doing intervals however. I’d recommend pacing intervals with power if you can.
Daryle DeBalski Assioma pedal power meter ...Easy to swap. 😀
@@marcdaniels9079 Thanks I'll have a look
Two things that are hard to change despite the evidence and desire: 1) in a gravel race, you usually have to go out too fast to catch the draft of a strong group; 2) it's really hard to eat anything when you are trying to hang on the wheel at 18mph while riding on a janky rocky MMR. It's all I can do just to keep from crashing.
bonking is hard man, when i've restarted cycling after 2 years of pause(used to race XCO and XC MTB marathons), i've bonked within 1 hour in my first ride, barely could walk. lol.
Great vid Dylan. Quick 2 part question, anything you use personally to to get those carbs in, in liquid form? I usually start getting hungry (even if it’s a little) about an hour and a half into my 2 hour turbo session and have been eating cliff bars to help me get through about 30 min before I expect to get hungry. Also, what benefits can I expect from getting carbs in liquid form rather than a bar? Thanks!
Liquid is faster, and you need more water anyway
Hey Dylan, wondering what datafield you recommend using to monitor how well I’m achieving my target power during an interval, 3 or 10sec average power, average power (lap), Normalized power or other? What about just after the interval completes, while I’m in the rest interval if I want to look back at the last interval and see how I did, what’s the best data-field? Thanks, JS
I think there was some research showing that fructose would also limit the absorption of maltodextrin.
where did you get some of the early vision. it looks like a crit in Victoria Australia ?
Would you consider a 90 minute ride with 6 x 10’ at sweet spot as one of the two or three “hard rides” per week?
Grumpy Dylan always makes me laugh my ass off lol!
Another great and to the point video! You are spoiling us Dylan :)
Does doing a few intervals in a long endurance ride count as intensive? I currently do 4 rides a week (plus 1 or 2 recover rides if I feel like it and the weather is nice) and 2 are interval, one is a long one and one is longer, but it is with the wife so it also feels easy and I have started planning the route to include some uphill section which I would go up in Zone 4/5. And how well do you think Strava's Training Load metric (and the suggested recover times based on this) is?
Do three or four Zwift races on high intensity days, lower the number down to one or two on endurance days. The only way to improve in half a week, you'll surely see at least one watt increase during your FTP test on the next recovery day.
Dylan please start a channel dedicated to your dad's experience-based training and diet advice.
Great Vid Thanks!
I'm trying to improve on my average speed I ride between two days a week my average speed is about 15 miles per hour I would like to get it up to 20 and do a half century ride I'm in my sixties and I ride with guys are in their early 40s and 50s
Maybe you could have gone in to the different kinds of power meters? Pedals (single side vs both sides), cranks. Also, I think one of the biggest mistakes beginners and experienced cyclists alike make is not knowing basic bike maintenance. Changing a flat, putting a chain back on, proper cleaning and lubing of their chain, stuff like that. I don't know how many riders I know who have been riding for years, thousands of miles per year, and they struggle to change a tire in less than 30 minutes, or have no idea how to install a new chain.