REGAIN FITNESS FAST After Injury or Inactivity | SPORTS SCIENCE
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- čas přidán 3. 09. 2022
- In today's video I visit Adam Isherwood at his Oxford University laboratory, in order to assess how much fitness I've lost following completing the first phase of my endurance based recovery training following my accident and bad injuries 15 weeks ago. We undertake a ramp test to evaluate my VO2 Max and Anaerobic Threshold and estimate my Lactate Threshold 1.
During the video Adam imparts a lot of really interesting knowledge as to the science behind why we can rebuild fitness faster when recovering from an injury or inactivity than we can build fitness from scratch in the first place.
I also provide a comparison of my most recent Zwift FTP Test vs Anaerobic Threshold.
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Thanks ever so much for all of your support! And whoever you are, what ever your do, please remember to LIVE THRIVE AND STAY HEALTHY !
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The ftp test isn't much fun, but it's essential for your future career, my friend. I'm so happy to see you so healthy, Phillip. We keep cycling and lifting weights, man. Greetings from Türkiye to London dear mate. Ride on Phil.
Ha ha Atakan! Never a truer word said about the 20min FTP test!! 💯. Looking forward to hopefully being able to lift some weights in the coming months - am only doing conditioning with light weight at present . Hope you are well Sir ! Jayme says Hi 👋
So glad to see you making such an impressive recovery from such a horrific accident.
Thanks ever so much Winston 🙏- its been a very tough 3.5 months, but I’ve enjoyed the journey back toward health 👍
Great to see you getting back to your best Phil 👌
Thanks ever so much Angus 🙏 - that’s massively appreciated 👍
I’m loving that you’re sharing your recovery. Keep pushing! You’ll be full up in no time. BTW, I climbed Bwlch y Groes three days ago. I made it .53 miles from the summit before I had to walk .10 mile before I remounted and biked the rest. I called on every inspirational figure but damn it’s steep!
Absolute pleasure to share the journey Earl💯. I love the training and the science - so hope it helps. And nice work on getting up Blwch ye Groise - it’s unbelievably tough - the only one worse is also in Snowdonia and it’s called The Colwyd 👍
@@BikeRacingWithoutMercy yea, I’ve seen your Cowlyd video. No thanks! Even Simon Warren ranks that 11/10!
Your as tough as old boots☺️ your doing fantastic keep up the great work. I take my hat off to you👍👍
Cheers Rob🙏 Too too kind sir! But for sure get knocked down once get up …and get knocked down 10 times get up 10 times ! 💯
Love the proper science Phil thank you.
Cheers Huw 🙏- and hope Newcastle has been sunny and fine this weekend! Another science based video will come today or tomorrow - Lactate Threshold 1 👍
Considering the massive physical trauma you went through those numbers are excellent. More impressive still is your mental resilience. I hope your recovery continues to progress well. Good to see your always interesting content back again.👍👏
Thanks ever so much Steven 🙏 - that’s beyond generous of you to say so, and very motivating ! So pleased you found this video informative, because I love the process of learning from Adam and then communicating the main takeaways. I’ve got a follow up with Adam for the next video, about our maximum endurance pace, Lactate Threshold 1, so hope you’ll enjoy that 💯🤞
Phil, great to see you getting back. You have been an absolute inspiration, sorry about your accident. Wishing you a solid recovery and keep racing without mercy or fear.
Thanks ever so much Ayodeji 🙏 - thats incredibly kind of you to say that, and very motivating ! And for sure I enjoy the process of training and gradually rebuilding, so hopefully more to come 🤞
I found plenty of zone 2 riding helped my fitness come back
Cheers Troy 🙏 - and I too have done a lot around my Lactate Threshold 1 during my recovery (High Z2 and Low Z3) - definitely a good way to rebuild strength and pedalling technique and not put too much stress on the body
This is awesome Phill. It's amazing to see you looking so fit and well.
Your lab results are incredible. A real testament to your fitness, strength and the way you've approached recovery 💪🏻
Cheers Katie 🙏 - that’s really lovely of you ! Will be some time before I have enough power to even attempt to hold your wheel 💯😊
Good to see this. I just started training again this weekend after my appendix operation 10 days ago.. I used compex on my legs from day 1 after my operation during my 5 days in bed in hospital. Did a test bike ride on Saterday and a test run today..👍🏻 good luck with your revalidation! 👊🏻👊🏻
Nice one for getting through your operation and taking command of good remediation complexes to keep the muscles working, Ironwim💯👌. I really hope you make a strong and sustained recovery - as previously discussed you should be as good as new in 2 weeks 🤞
Great to see your recovery coming on so well in so little time, Phill.
Thanks ever so much Chris 🙏 - yep, am super relieved that the fitness and health is gradually coming back, and hope to get the back brace off this week, and be able to start physio soon 🤞
Always enjoy you and Adam interacting. Very interesting and great progress coming back
Thanks Mick 🙏 - I always love learning from Adam. The makes a big difference when you understand what should be happening at each threshold from a physiological perspective 💯
Well done Phil! You are doing the work and I continue to learn. Keep on your fantastic recovery path.
Cheers Richard 🙏- thats super kind of you! And for sure as I learn I like to share - and hope the next video (about Lactate Threshold 1 - our maximum endurance pace) will interest you !
Great content as always Phill, great to see the recovery progress. Really enjoyed hearing Adam talk about mitochondrial and capillary density adaptations, the less glamorous workhorses of cycling fitness. Very informative!
Thanks Nick - hope all good Sir! Yep the unsung hero’s is a great description! I’ve got another coming on a big unsung hero of the cycling world - Lactate Threshold 1 - massively neglected in favour of focus on arbitrary % of FTP !
Strong riding and a good video.
Thanks ever so much Fraser 🙏 - that’s much appreciated, and glad you found it interesting 💯
nice to see you enjoying the experience of recovery and fitness re-acquisition. you may not be aware of this, but all of your training is performed in the sagittal plane: cycling, deadlifting, pull-ups, overhead press. when you can complement this with transverse plane movements (side lunges, crab walks), you will improve glute medius strength and go some way to correct lower limb alignment during the pedal stroke,
I do love the process, FFF - more so than the actual results whether power numbers achieved or strength in the gym. Great observation thanks - and plenty of food for thought there 💯. Hope you are recovering well
Looking great Phil. Bit late to the party as I'm working through my backlog of YT video's after the holiday :)
Although I had a completely different injury than you have, I can relate to much that has been said here. The first gains when back on the bike are great, and come in fast. And that backbrace sure isn't helping in getting enough air in on those last few interval steps. They are absolutely horrible, but in a weird way also very satisfying :) To just push that tiny little more when you are already on the ragged edge is a great feeling afterwards. If you ever like to see my labtest results, just ask via a dm on discord or something. They are in Dutch, but I think they use the same protocol as you had, and it all looks quite similar. My top end is currently a tiny bit higher (be it at 30kg more 😉), but my VT1 is waaaaay lower. I'm always amazed at how close your VT1 and VT2 are. You're a real endurance beast.
Cheers Marco 🙏 - and it was great to chat on the live stream yesterday 💯 Agreed I have enjoyed the little steps of consistent progress on the way back from injury, and as mentioned that back brace certainly raises the body temp and makes the breathing a tad harder. Even when really fit my LT1 was 225W vs 275W for my FTP/Anaerobic threshold - so I reckon you’re right, I’, designed more for endurance. Sounds like you’re more for VO2 Max - we’ll compare notes when I’ve done another lab test, without the back brace. Hope your weekend was good !
Cracking progress Phil. Good to see you back.
Cheers Ethan 🙏 - thats hugely appreciated
Good to see nice steady progression Phill. Unfortunately I think it will be a long winter for you indoors but come next year I’ve no doubt you’ll be smashing it outdoors again 🙌🏻
Thanks Ian 🙏 was great to chat on the live stream yesterday! Lots to come indoors - for sure, including tempo with surges !! 🥵 But I have a couple of plans for some outdoor rides over the autumn 🤞
@@BikeRacingWithoutMercy Fingers crossed for you mate 🤞🏻
I Really enjoyed this video mate, to have had such a bad injury and to be so positive and determined is so inspirational 💪, going to get backnon the zwift in the next few weeks and do the normal ftp test, then get a lab test
Cheers Darryl - very generous of you to say so 🙏 - and once the back brace comes off I’ll do the Zwift FTP and another lab test to calculate the anaerobic threshold very accurately 👍
Interesting that you've achieved 4.5+ with a V02max of around 60. I have the same V02 but am around 4 watt/kg after a few months of structured training. This makes me hopeful. Cheers to your recovery!
Nice work OFR - that’s incredible natural fitness and a great base you have build after only a few months of structured training. Keep with the training and you’ll see more gains. Look at a video of mine from 7months ago - How I Built My Power and Endurance with a Simple 60 Minute Indoor Cycling Training. 20mins tempo into 30mins Tempo with a 60sec VO2Max surge every 2mins and then back to tempo for 20mins will help you build incredible fitness and recovery 💯👍
You are doing fantastic Phil! 💪👏
Cycling is still evolving when it comes to training . I think we have a lot of work to do when it comes to cycling training.
Cheers Harry 🙏 - and agreed, because cycling is so focussed on FTP (from a 20min test or worse still a ramp test), then the training is too focussed on building this one number and / or other training zones are often set incorrectly for the rider… and don’t get me onto the lack of focus on strength training in cycling 🤣
That would me me ha ha ha it's all I do. And been doing since 1998 . You all just started doing it. Base miles is what you all did 10 to 15 years ago... Nobody was doing structured training and cycling besides me. This is 100% fact
ive got the assioma pedals, had em for about three years and they haven't skipped a beat, solid & reliable. Its funny though how the lab bike is higher than the assioma but your watt bike is around 5/6 watts lower than them. I guess its more about having a number to work from at the end of the day. That's good info with regards to muscle memory. After having come back from injuries myself ive always felt an advantage from having been fit before, its like it becomes permanently ingrained into ur dna and it just needs a little kick start to "remember" again, and then ur off!!!🚀
Cheers Baz 🙏 - I too love the Assiomas (I’ve got 2 pairs). And for sure so long as you know the power meter is consistent, then it’s perfect 👌 Yep - muscle memory is indeed an even more real thing than I had realised 💯
Thanks for sharing and teeth look 😊
Pleasure to share Rod 💯 And cheers ! My dentist Steve worked his magic 👌
Happy to see your full smile 🙂 Did you check the length of the crank arm on the lab bike ?
Hi Pierre-Alain - that’s really lovely of you 😊 🙏 - and yep, 170mm and my wahoo bolt set to 170mm👍
@@BikeRacingWithoutMercy and in the Assioma app, too ? (maybe the Wahoo writes it in the Assiomas)
well, I assume you will be where you have once been since some time now... as you had not lost much of your fitness in the first place. I had a break (had to care for my old father and then got injured in a accident on top) for almost three years and my FTP was down to ~50% of what it have been
i say wot a bore it is to be forced into de-training by accident or sickness. not fun at all. in fact training is only fun when you’re pushing up against natural boundaries.
Agreed FFF, I was really low just after the crash when I realised how serious the injuries were, and then when I found out how much fitness I’d lost. But I have to say I’ve enjoyed the process of building back up, and by having 2 trainings with either 1x20mins or 2x15mins at just above my anaerobic threshold, provided a really satisfying and controlled way to push the limit of my current capabilities 💯👍.
just book a 2 weeks holiday at the Garda hotel and enjoy life and cycling with all the other Italians riding in that area, don't think they care a damn about their ftps...they are the real cyclists in the pure meaning...
Wise wise words indeed Rui 💯. And for sure once the back brace is off I’ll be over to Europe - for the good life and the good vistas. FTP is actually something I no longer focus on - but it’s a context to help people understand the physiological message I’m trying to deliver in respect of a true Anaerobic Threshold - and my personal favourite as you’ll see in the next video - Lactate Threshold 1 . LT1 is what most of us should focus on - in order to enjoy the good life in the bike you have always been such a firm advocate of 💯
@@BikeRacingWithoutMercy why don't u use the Atom NG anymore ??? nowadays only The Hub 4me in gear mode,they have now a 24 gears setup on the Hub....beginning of November i will go back "home"... did rent apartment in Bergamo near Milano...keep full ahead good Soul.
@@Daimoku1938 wow! What a place to rent. That’s an absolute dream Rui 👌. I actually rode the Atom Gen 2 for the first time in 17weeks on Friday and then Saturday’s live stream. I’ve been using the WattBike Pro, because it doesn’t have a cross bar, and was easy to get on and off without risk of twisting my torso or bending my back. I love the Hub too - great to lock in the pedalling technique . Wishing you all the best life has to offer 💯👌
@@BikeRacingWithoutMercy Greatest Soul of London City...did u use on Atom NG the compact 24 gears with 2 chainrings and dual
gear system where u can change the chainrings like in the real world?? amazing how they can do that on the Atom!!! that's what makes the Atom NG far superior to the Kickr,Neo T and other top direct driver trainers,but i like more when all the gears are shown together starting from the18/24...we are making an Italian life trial in November,we have the apartment only for 5 days and will try to don't eat outside even if the costs are half of the price here,food there is 1/3 than here,so we can save monthly at least 500e on food...the apartment looks very good with breakfast every morning already available on the fridge,provided by the owner...if all ok then beginning of next year we will stay longer and i will take my bike with me... be strong good soul.
Well done Phil, good to see you on the recovery!
Cheers Stuart - thats massively appreciated 🙏