You've Been Doing Your Gravel Training All Wrong!
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- čas přidán 6. 09. 2024
- Gravel Training is not the same as training for the road and neither should your power-based metrics. FTP is not as important nor is your peak 20 minute power. Nor your 5 minute power. They are important, just not as much as the power-based training principles which are entirely based off of the power demands of road racing. In this video podcast, we are going to give you the power based metrics to pay attention to for your gravel training and racing!
What's your 5 hour power? What's more important is how long you can ride hard for 3, 4 & 5 hours. That's way more important than your 60 minute FTP power when it comes to gravel racing. In fact, you can have a low FTP but great 5 hour power. We can that strength 'diesel watts'. Are you a diesel? If so you are probably good at gravel racing!
To see what effective gravel training is like including the new Gravel Power workout described in this video and podcast, try the FasCat app, where the first month is now free!
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Thanks guys, some great insight, never used a power meter or done an FTP test but won a few 5 hour plus gravel races so must be doing something right, listening to this has inspired me, thanks again from NZ.
Thanks for listening! Sounds like your 5 hour power is 💪💪
Liked the nutrition segment. I set my computer to remind me to drink every 15 minutes and take in a gel every 45 minutes.
I also use Flow Formula, and it's been a game changer.
Great pod cast, guys.
awesome, we have an entire on the bike nutrition episode coming up!
It's like the Marathon of bike racing! So healthy! 😆
I've never done a 5 hour power test. My current best is 270w, but that was after 4 hours at 300w followed by 1 hour of cooldown ride back to the car. 8 hours is 250w, but that's not really anything to write home about. Working on extending the 300w out to 6 hours.
depending on your power to weight ratio, 270 and 250 is SUPER legit. Look at your best races and the power from start to finish - those are the new gravel metrics to hon in on in your training!
@@FasCatCoaching around 80kg, so not super light. I find myself lacking on the short punchy surges, but more at home just sitting down and steadily turning cranks. It blows my mind how strong the top riders are, truly some gifted athletes!
@@HydeMyJekyll do anaerobic work for the short punchy stuff (Zone 6 intervals) and Win in the Kitchen (weight loss meal plans) Are you on the FasCat App? The first month is free
Mtn Dew and a Snickers. Best snack EVAR during a long ride. AMHIK Also very easy to find pretty much anywhere there's a C-store
Used to be RC Cola and Moon Pies, but I left SW VA years ago and I haven't seen either since.
there are no C-stores in gravel racin' 😜
Seems to be how the pro-peloton is going as it is full tilt from the start. Standard FTP may work to bridge a gap but you have to be there to have anything to bridge.
The world tour riders that are assigned to get in the break are throttling it. The GC guys can surf the peloton and once the break goes they're back to zone 2 for hours until the end
Intensity specifity is vastly overrated. First goal is optimal biological adaptation. Specifity is for immediate race preparation, mostly fine tuning, pacing, mental training.
this is 💯 race prep, especially in the intermediate 6 weeks prior to competition
As long as our FTP is sub 6.5W/kg we all are doing all wrong including wrong or too little pharma 😂
Should you train when your hrv and resting hr are great but your sleep score is low as a master
we built that into the FasCat app by connecting your wearable data to our AI Coach (CoachCat) to analyze your sleep and HRV data. Every morning CoachCat will analyze will let you know! And of course, you can let CoachCat know how you are feeling and get custom workout recommendations based on your fatigue state