Building Big Cycling Endurance On a Time Budget With Zone 3
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- čas přidán 21. 05. 2022
- I took a look at my training log between Jan 1st and 26th April and was struck by the amount of time spent in low to mid zone 3 in order to build my endurance for the Majorca 312. It was also interesting to see the average weekly time spent training was 8.5hours including gym time, and how the time training fluctuated naturally as a result of the demands of work and also family activities.
As such I hope this will be of interest to anyone seeking to get ready for long rides or events, but only limited time to train.
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ahhh it's nice to catch up on your training Phil.... giving me the much needed inspiration to try and find some fitness again!
How do Chris !! Lovely to hear from you 💪. Hope you are building back and ready to enjoy a little actual spring weather !
The 50-50 balance…! The dream right there!
Great to have you in this morning phill, plenty of grit showed today 👍
Cheers Paul - 50:50 is always welcome - and was 50:50 today on the Uber also 👌💯 - was happy with the power on the Alpe - but the rest of the ride was not exactly vintage 🥵
Great one Phill, and as always interesting content👌 And lots of respect for completing the uber this morning👏👏 And Kial and his diet coke😂😂😂😂
Cheers Gunnar - super kind of you as ever 🙏 - was all a little emotional yesterday on the Uber 🤣 - but happy to have got it done…. with a lot of drafting LoL !
As a guy running a fairly sizeable business, I really do admire your ability to manage your time and schedule and to do so with such a positive attitude, as you do. Remarkable, really. 👏👏
That’s really good of you to say so, Anthony 🙏 - it is a bit of a balancing act for sure. What business do you run ? Super tough being the CEO - 24x7 🥵
Love this content mate, we may not all have jobs that send us away for days at a time but love the appeal to the cyclist juggling job and life commitment with a passion for cycling performance as well! could only catch half of this, but the home gym is looking fantastic mate!
Thanks Nick 🙏 - and also 🙏 for dragging me round the Uber today 🥵 Really loving having the gym back on tap, and appreciate you saying so on the video. I was surprised when I looked at the time spent training each week to see such a natural periodisation as a result of travel with work.
Just heard via Scott's Live race stream that you've had a nasty accident and are awaiting surgery. Only recently found your channel and am loving the content, been watching your back catalogue and worrying what I'm going to do once I've watched them all. Hope your surgery goes well and have a speedy recovery to get back to producing the amazing videos you provide us. All the best to yourself and jayne.
Philly, I will like to congratulate you on a great channel, I appreciate the content and how well the information is presented. Cheers
Thanks ever so much Julio 🙏 - thats incredibly kind of you, and super motivating! Really appreciate your support 👍
Just heard the news. All the very best with your recovery Phill, 💪🏽
Cheers Stuart - was 2 weeks ago and only just getting back on Social Media. I very much appreciate you reaching out 🙏 - it’s going to be a long road back 🥵
Great video Phil! As I've said on your videos before - great to see how you tackle busy training with a busy job, which is the reality for so many of us. Glad to know I'm not the only nutcase getting up at stupid o'clock on my days off work to batter myself while the rest of the house are asleep!
🤣 There are indeed loads of us nutcases getting up early in order to squeeze in the training or the ride out ! An underground movement 😅. Thanks ever so much once again Mike - really appreciate you letting me know the video resonates 🙏👍
Thanks for watching the racing Phill 👍
You are an absolute monster for doing both finals back to back!! Sensational performance in both, Ben ✊
Great training structure Phill. You'll smash your events!
Cheers Mick 🙏 - hope all is good Sir! And yes 🤞 I’ll stay healthy and injury free, and have a decent few events this year. Hope you’ve got more coming also
😆 Good old Kial.
Nice work Phill, you’re making good progress with your new training numbers/method. 👌🏻
Was proper funny when about 3 hours in he decided it was time for food, and asked for an emergency Mars Bar… and his lad presented him with a mini Milkyway 🤣. Cheers David - I’m hoping to hang with you IRL …. 🤞
Great to see you training hard Phil! Your commitment is on the next level! Plus you now have more WattBikes than my gym 😅
I do love the process of training, Carlo - I find it incredible for distressing and also staying energetic after. It’s a bit of an addiction I guess! And as ever cheers 🙏 - it is a bit crowded with the bikes, but we didnt want to let the Gen 1 Atom go quite yet 👍
Loved to see some scènes of your working life, Phill. And I really agree on what other ppl said in the comments: I also admire you for combining serious training with a though work schedule. You will always remain an inspiration.
That’s really lovely of you as always Agnes 🙏 - it’s certainly a bit of a balancing act 🥵. Hope you had a lovely weekend - we’ve been in Yorkshire
@@BikeRacingWithoutMercy Yes, I saw it on Instagram.
My dear friend Phillip, thank you very much. The video was perfect from start to finish. Congratulations Phil. It was also very elaborate. You are very good at cycling and body training. Especially deadlift :))) By the way, many greetings to my sister jane. My favorite channel on youtube is Bike Racing Without Mercy 👍👍👍 Greetings to London. I'm looking forward to your new videos. Have fun. #BikeRacingWithoutMercy
You’re coming on extremely impressively at the cycling Atakan 💪✊ - love how you explore the world using Rouvy 👌. Glad you liked this one - make sure you don’t overstate your FTP and then you will have a zone 3 training range that’s helpful to your endurance 💯. Jayne sends her love - and stay strong and consistent on your training Sir 💪
Great vid Phil well done 👏
As always I massively appreciate your kind encouragement, Pete 🙏
Evening Phill. Very interesting to see how you manage the work lifestyle balance especially given your jet setting work requirements. Not an easy task. I struggle with managing mine and the nearest I get to working away is the odd trip to one of our other UK based offices. Some good advice and top tips on types of training which I am going to try and implement rather than just do my hour blocks. Time I mixed it up a bit. All the best to you and Jayne.
Evening Tony - hope all well! Cheers 🙏 - I guess that without really thinking of it, I’ve ended up using the travel to my advantage to force me to take lots of mini breaks band recover. And glad this gave some food for thought, I’ve really enjoyed the blocks of power at upper zone 2 through mid zone 3 - and genuinely think I had good endurance gains as a result. Have a great week Sir !
Great video as usual Phill, hope you both are settling in ok looks wonderful. Love the petit gym awesome......still rockin the Star Wars jerseys too.....very nice. I often say to people I'm a father 1st, husband 2nd and cyclist 3rd.....but always subject to change!! 🤣😂🤣
Thanks Wayne - starting to get settled 🙏. I do indeed love those Starwars jerseys - they no longer make them . You are clearly a very committed family man - and max respect for that ✊ - plus hope you back recovers asap - so occasionally cycling goes to no 1 !!
@@BikeRacingWithoutMercy Your Star Wars jerseys would look great hanging up behind you on the wattbike!! 👌👌👌
Some big events coming up Phill, you’re ticking over nicely 💪🏻
Cheers Ian 🙏 yep - coming thick and fast 😅. Just on my way to one ! Have a great weekend
@@BikeRacingWithoutMercy You too Phill, best of luck 👊🏻
Ahhh, the comment of “having a stern conversation with yourself” seems to be a similar thing with myself. Kudos Phil.
Indeed it is Shawn - sometimes we just know when the mind is giving up a bit too early 😅
glad to hear you're on the mend....rest and recover fully before worrying about anything else...
Thanks ever so much Global Nomad 🙏 - that’s really kind of you. Has been a tough week with the pain - but making progress since Thursday 🤞. And will take the recovery very carefully
@@BikeRacingWithoutMercy having fortunately escaped with a badly dislocated finger (from being hit by a car,) that needed surgery and a stay in hospital last May, and that is still occasionaly troublesome, i know it can be a long road.
A popular topic and hard to know exactly what the answer is as to how to approach it but good to see you still getting some z2 in to maintain that endurance. I hear so many athletes say they only have 8hours available p/w so no need to do any z2 which is a big mistake! I think you also have to look at the year as a whole rather than just weekly/monthly to make sure you get a good balance. #trainsmart
Cheers James - I had found targeting in and around the threshold between Zone 2 and 3 as being a really good place to train for endurance gains 💯👍
Thanks for another great insight video… Phill, the bike always comes first btw!
As a kitchen fitter I noticed the plinths were off in your kitchen @7.50, hope the problem wasn’t too serious or immersion heater related!😆
Cheers Gaz 🙏 - massively appreciated! Bike first 🤣 And for sure the kitchen needs a little TLC 🤣💯 Required a plumber as it happened - I’m not blessed in the fine arts of getting the boiler fired up!
Great vlog 😎
Cheers Steve - much appreciated. Sorry for the delay in my reply - had a bad crash 2 weeks ago 👍
Sweet looking peanut there phil
Cheers JK 🙏💯 - super kind of you to say so! That’s one of the best things about the WattBike - improving the peanut 🥜😅
That all looked pretty tough and I know it’s super difficult trying to maintain consistent structured training while having such a busy schedule ✊🏾
And for sure even harder for you with your shift schedule, Paul 💯 - and Uber Pretzel aside not too bad, because keeping within my physiological limits makes a big difference - much more enjoyable way to train 👌
Great as ever and take care of yourself. A good block of effort is (repeated) 2 minutes @tempo-sweetspot then a 15 second surge before going back into the tempo-sweetspot intensity.
Cheers Ethan, and same to you. Mr Peperoni said the same, so much appreciated Sir! I’ll give it a try on Wednesday 💯
@@BikeRacingWithoutMercy A good block of those repeated efforts really stings the legs and lungs.
Hey Phil,great training content there l agree with you there is a bit of grey area surrounding Z3/sweet spot training with some for and some against.
With your Lab test results you know exactly what area of power to work to and been yeilding some impressive results!
I did lots of tempo sweet spot blocks over the winter and recorded my highest ever 20/60 min power l also really enjoy training the longer blocks@Tempo.
Cheers.
Cheers Austin 🙏 - really good to compare experience with the Z3. I think it gets an unfair bad rap - because people have a tendency to overstate their true FTP/Anaerobic Threshold. Like you I’m getting good progression on this - especially for the endurance through threshold. Albeit VO2 is clearly not moving much . Big blocks of power for the gainzzzzzzz 💯
Great set up there Phill. How does the Pro compare with the Atom in terms of feel? Used to love riding the WattBike Pro at the gym for steady state and all-out intervals 👍
Cheers Darren 🙏 - I too was using the Pro a lot in the gym at our previous flat, and loved it - for the instant changes in power and also the feel of the air resistance. I think it’s harder than the Gen 1 Atom and outdoors - because the air resistance creatures a different sensation. Also I found that when I went back outside, my pedalling technique was better and the power came easier - hence I bought one for the new house 👍
Where does one get star wars cycling kit? New subscriber alert 😀
Thanks ever so much for subscribing Chris 🙏 - the Star Wars kit is from Stolen Goat - they may still have some in stock
Nice whiteleaf footage
Totally support the theory that training long flat segments is best to mirror long alpine climbs. Fete du velo route is more interestibg than redbourne road
Cheers Richie - it’s a great little climb 💯. Indeed the big blocks of power are the way to go for the big alpine events - what’s your next one ?
@@BikeRacingWithoutMercy 5 days in the alps based in Oz, near Alpe dhuez. Then 5th and final Etape du tour in July!
Its like a Wattbike showroom in the pain cave haha
🤣 lining them up now ! I think 3 is sufficient
Hey Phil,love the videos. All your long ride’s lately have looked amazing. I’ve also got the atom 1 and was thinking of getting the next gen. Would u say it’s worth the change if my atom is still working fine? Would u say the power is slightly under reading compared to the atom 1?
Cheers Paul 🙏 - really appreciate you saying that! The Gen 2 feels lovely to ride - but if your Gen 1 is still working well, there’s no rush. My Gen 2 is definitely under reading by 11-15W , so it’s going back to the factory for recalibration . And I’ll report back on it. I think it’s just a glitch 🤞
@@BikeRacingWithoutMercy hopefully they can fix the problem,u certainly don’t wanna be losing that many watts,especially in a zwift race. 🥵🥵
will have to see if i spot you on the Marmotte....best wishes for your ongoign preparation...
Thanks Global Nomad 🙏 - do say hello if you see me 💯. And wishing you a good preparation and event (and some decent weather for us both! )
@@BikeRacingWithoutMercy well I was stupid to book the whole week in Oz/Huez so I could do the Etape as well...
That power balance needs another decimal 😁 One room for the weights, one room for the Wattbikes... nice ! Are you planning wall hangers for the italian jewels ?
Hi Pierre-Alain - and sorry for the delay in my reply, has been a max effort work week! Indeed room for improvement at L49.7 and R50.3 🤣. Yes - I’ll be looking into the wall mount - just need to make sure it doesn’t stress the frames 👍. Have a lovely weekend
Phil the Supreme...Lord of all wattbike suffering sessions...always super to watch your performances...travelling is a tough matter, as a Sales Director in the shipping business i have done Helsinki-Singapore-USA Baltimore-Frankfurt-Helsinki for meetings therefore London-Frankfurt is a piece of cake...u can't even called it travelling it's more "commuting"...noticed u have an old model of Wattbike which makes terrible much noise...what for??? anyway keep going full ahead...are u planning to dye your hair??? i'm thinking about that from my side...greetings to The Boss (Jayne).
🤣 Rui the legendary holder of allllllll of the gold cards, and most travelled sales person on the planet 💪 ! Your travel schedule sounds hellish 🥵 Yep - London Frankfurt is super easy - save no ability to train. I too used to do a lot of London Santa Clara and London Boston and NY - plus Israel - and the impact of that was harder to recover from . It’s the WattBike Pro - and has air resistance - so older but some how harder with more metabolic fatigue . I find after training on this I’m much stronger with better pedalling technique outdoors - so I purchased one when we moved house. I’ll be going grey…..semi gracefully …silver fox is incoming - but let me know how your sides like the dye. The Boss sends her greetings, and says she too thinks London Frankfurt is more a commute… she’s flexing with her London India and London HK trips !
@@BikeRacingWithoutMercy Phil The Supreme Lord of all Wattbike models,major Shareholder and Board member of Wattbike Inc... ex fellow traveller and companion of Jayne The Long Haul Lady...some 8 years ago i had on rent that Pro model but it made so much noise that my girlfriend threatened to throw it out from the flat...then i had the Atom on rent for several years but my opinion is that's not at all the same like riding your own bike...it's like artifical cycling...u should have taken a more realistic approach and buy the Wahoo Kickr V5... it's the most exact and real road feeling indoor trainer in the world !!! u can confirm that in all reviews available on CZcams...the best of it is that it has an handle to carry it around and when u fold it u just can slid it under your bed...costs less than the Atom, i paid 900 euros for it and its so well build and solid,it will last until the end of the days...i don't dye my hair anymore and don't travel as well,since 01.09.2021 i have retired and now i'm a full time cyclist...that's how it goes... greetings to Jayne the Long Haul Lady and Boss of the House.
@@Daimoku1938 Rui the retired now full time soon to be pro’er than the pro’est cyclists ! Jealous is the word!!!!
Agreed - no question the Pro has a different feel, but it’s different in a good way, and help builds additional strength and technique. I always hear good things about the Wahoo products - but love the quality and aftercare and on-ground support from WattBike. We may sell the Atom 1 - and at that point I’m tempted to do what you suggest!
@@BikeRacingWithoutMercy Phil Supreme Soul of all possible climbs locals&overseas... that's how it goes after 36y of work all the time in the same company as Sales Director...with wahoo kickr V5 there is no need of any ground support or nothing similar... u just fold it and start to ride...u have 2 bikes so u have no "logistical" problems at all, u keep one bike on the trainer and ride with the other outdoors...i can certainly say that in case u buy the Kickr V5 u will sell all your wattbikes and the useless rollers from 1975...look at the best triathlon people in the world both men and women...they all use the Kickr V5...and u have already the bolt V2,together with the Kickr it's fantastic to train indoors, 120% feels like outdoors only the Fresh Air is missing...the Kickr is very very solid, if u set the bolt indoors in Erg mode let's say at 160w or 180w and just roll,the Kickr keeps totally steady in those 3s avg watts,it's really amazing,on Zwift in Sim mode u really feel it,it hits u like a train,changes on the grade feels immediately and one good thing is that there is no need to calibrate it, the Kickr calibrate itself automatically... believe me, greetings to the Long Haul Lady& Boss of the House....
May have missed it but why did you get the pro in addition to the atom? 🤔👍 I too like them in the gym so if just for an alternative steed fair play 😄
Cheers Ironman Tooltime - I was using the Pro a lot in the gym at our previous flat, and loved it - for the instant changes in power and also the feel of the air resistance. I think it’s harder than the Gen 1 Atom and outdoors - because the air resistance creatures a different sensation. Also I found that when I went back outside, my pedalling technique was better and the power came easier - hence I bought one for the new house 👍
What is your Vo2/Treshold-Workout? There are two nice Xert-Workouts called "Hour of Power", one with 140/85% FTP and one with 120/90% FTP. The higher power to be sustained for 15s, the lower for 1:45m, for an hour (so x30). There is also one with 150/91 but least of us will be able to complete that workout.
Hi Mr Peperoini - my go to VO2 Max is 20mins tempo into 30mins tempo, but with a 60sec VO2 Max surge (top of the VO2 Max power range) every 2mins then back into 20-30mins tempo. Here I was doing sweetspot with a 30sec VO2 max surge every 3 mins. Like the look of the 1hour workout - I’ll give it a go !! Cheers 🙏
Great video Phillip, one question why the Wattbike pro?
Also 3 Wattbikes!?
Cheers Adam - I was using the Pro a lot in the gym at our previous flat, and loved it - for the instant changes in power and also the feel of the air resistance. I think it’s harder than the Gen 1 Atom and outdoors - because the air resistance creatures a different sensation. Also I found that when I went back outside, my pedalling technique was better and the power came easier - hence I bought one for the new house 👍
Good question Conrad. I’ve owned and loved the Gen 1 Atom for 3.5 years, and decided to upgrade to the Gen 2. We were going to sell the Gen 1 Atom - but decided to keep it for the time being. And you’ll see why I’ve bought the Pro in my reply to Monsieur Rouleur 👍
Revised down pacing target! 🤣
A “minor” 15W recalibration Pete 🤣
Intrigued about whether and how zone 3 improve ftp
Hi Kenderick - I don’t think it has. But my repeatable power at the same anaerobic threshold is better - I’d not have been able to do 2x20 @ FTP and 1x30 followed by a big block of tempo 👍
What made you change the WattBike to a different model. The reason I ask is I have the Atom and it’s been brilliant. Cheers Jase.
Hi Jason, I love my Atom 1, and you can see still have it. But upgraded to the Gen 2 Atom used at the end of the video for the Uber Pretzel open Zwift . Both are excellent - albeit I’m going to get the engineers to look at the power calibration on the Gen 2. I also bought the WattBike Pro - because it uses air resistance and I find helps massively with the pedalling technique and overall fitness (I used to have access to one in our gym and love it)
@@BikeRacingWithoutMercy it’s the pro that took my eye. It has me thinking and if it helps with pedalling that’s a extra bonus which is so important.
Also I’m guessing you do 6x3 rather than 3x6 on the deadlifts so it’s less fatigue and concentrating on power pushing up.
@@jasonhopkins6357 for sure - the Pro is excellent for immediately changing power with no lag. But also the air resistance means it’s somehow harder to produce the power a greater need for good technique through the entire pedal stroke - and seems to pay dividends outside.
And yes I work with lower reps and staying away from failure on the Deadlifts to reduce the risk of muscle soreness - and also focus on strength
@@BikeRacingWithoutMercy thank you for the reply. Appreciated.
@@BikeRacingWithoutMercy Could you please accept the Strava request, I'm guessing you are a bit busy with the new house. Also I left a message on the What I Eat to Fuel a BIG Ride, brilliant but mental that. It must have taken some recovery.
speaking of heating, when you moved to the home counties did you have to sign a covenant assuring the local authorities you'd get an aga?
have you ascertained your w prime and lobbed that into interval workout builder? (both xert and trainerday will show your w prime stores being used and replenished during a workout). deadlifts are much better than last batch. (note: doing the "a/t/y" crossover symmetry movements in your basement will really help undo the prolonged periods in the cycling position: flexed spine, protracted/rounded shoulders.
🤣 As it happens we are figuring out how to get the massive range cooker out of the kitchen 💯 🤣 I still need to get on Xert - just haven’t had the time to sort it out. And cheers FFF !! Deadlifts on the up !!! 🙏 Whats a/t/y?
@@BikeRacingWithoutMercy some of the movements here: czcams.com/video/lhRlNyavuKw/video.html. the ‘t’ position is probably the most important for cyclists.
@@foundfoundfound1 cheers FFF - much appreciated
@@BikeRacingWithoutMercy thoracic extension diminishes with age. especially important for cyclists who spend hundreds of hours hunched over handlebars.
Do you track your weekly TSS?
Only loosely Troy - work stops me targeting a consistent 4 weeks of building TSS. A normal week is 500-600 and a high work week might be 300-400 and a massive week when on holiday with more time to train would be 700-1000
Any news on how Phil is getting on? 🤞
Hi Kermit - hope all good ! So sorry for the delay in my reply . The extent of the injuries following the crash 2 weeks ago has meant that I’m only just getting back on my social media 👍 will be a long road back 🥵
4:20 for the uber... That's 2hrs quicker than I did it recently. That Alpe at the end is one of the most brutal things I've done on the bike. Not doing it again anytime soon, that's for sure.
Cheers Marco - was a bit of a slog today, for sure on the Uber. I’m never quite sure whilst its so tough - given less distance and elevation than many rides outside, but to your point, it’s always hell going back up the Alpe du Zwift 🤣🥵
@@BikeRacingWithoutMercy I think the knowledge of having to do a 1 (or in my case 1.5) hour climb after you're already quite deep in the hole is a mental punch in the face. Most long rides/races might have the same or more elevation, but if you look at the English fondo's most climbs are less than 30min, even when you're already done. It's another kind of power profile you use on those rides. Lot of LT1 riding, and then short bursts of LT2 or just above, and immediate recovery after that.
On the epic + radio and AdZ it's more like constant sweetspot riding