How I Rebuilt My Threshold & FTP Whilst Recovering From Severe Injuries
Vložit
- čas přidán 10. 07. 2024
- Coupled with a little R&R whilst on holiday in California, this video charts the end of my second block of training, to chart how I have rebuilt my repeatable / sustainable threshold power whist still recovering from server back and head injuries. I chart the training used and my progression during a week of training whilst on holiday in California.
Apologies for the delay in uploading this video, I've been maxed out at work and with work related travel. Thanks to everyone for your amazing support on the live streams.
To translate the subtitles to your preferred language, please go to the settings cog on the video, and make sure subtitles are turned on. Then select auto-translate, and then select the language you prefer.
Please leave those comments and hit that subscribe
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 !
Follow my journey
Instagram: / bikeracingwithoutmercy
Strava: / strava
00:00 Introduction
00:45 R&R pre the main climb
03:54 Main Climb & How I Rebuilt My Threshold
14:25 Post Ride Nutrition ! - Sport
Fantastic Channel, thanks for getting me off my ass and onto road biking again after my last race in 1997. I'm getting a low entry smart trainer on Sunday and an entry level road bike tomorrow. Thank you
Buddy is the reincarnation of those 1950’s news broadcasters..
🤣🤣 Genius Banana of the Chipzzzzz - I’ll need to slick my hair a bit more !
Great to see how far your recovery had come! Also, I'm glad you had a chance to ride some of our beautiful roads here in NorCal!
Thanks ever so much Doug 🙏. We love the US - and especially NorCal 🤩. Happy new year to you !
Thanks for the Kudos Phil, real morale boost. Had an unfortunate set back in July and I've just managed to muster up the strength to start zwifting again.
Pleasure Mr N. And happy new year plus wishing you a much smoother plus fun and healthy ‘23 with forward progress 💯
Wow Phil amazing views and roads what a great place.. 😊 you’ve been to some amazing places to cycle buddy I hope I can get abroad with my bike in 2023, got a few uk planned. Brilliant to see you recovering so well your determination is unprecedented 🏅🤩👍🚴💪
Happy New Year ! And here’s to your own adventures abroad this year 💯🤩. Fitness, beauty and little adventures - the spice of life !
Nice to see you back on the bike, Phil 👍🏾 I've no doubt it's been a journey of resilience and character 💪🏾👏🏾
Thanks ever so much KS 🙏 and happy new year ! I’ve had a chest infection over Christmas so a bit more rebuilding to do again… hope you have a fun and fulfilling one 💯
@@BikeRacingWithoutMercy Thank you, you are a true inspiration! Wishing you continued progress with your recovery and a productive new year!
I'm sure recovering from an accident is harder compared to someone like me who hasn't got the time or will at times to get back in shape. Keep it going Phil!! Your videos are inspiring me again now that work is ok-ish. 9 active days so far.
Hi Flipooh - and thanks ever so much for your incredibly kind and generous support - so glad the videos help💯 And nice work and getting into a healthy routine, because for sure with consistency (even 4-6 hours per week) progression will come steadily. Consistency is the name of the game Sir! 💪
Excellent Phil (and that's not just for the cake😂).
Cheers Ethan 🙏 - and I can say that the lemon meringue was nearly as good as my Mums!! The cycling was decent also 💪 Hope you are well !
@@BikeRacingWithoutMercy Very good thanks. Had a lovely vegan chocolate cake myself for my birthday a few weeks back before some brilliant fondant cake.
Gospeed on your recovery~ Good seeing you are getting your workouts done
Cheers Reggie - and happy New Year! Just recovering from a bad chest infection… hope you are well!
Great video Phill. I've been trying to put in more of those 2 x 15 ftp sessions too to get used to holding those power levels. I've got to say it's a love hate relationship 😂 don't stress about the reduced video rate recently, one of the things we like about your videos is that you're a normal person with work/life pressures that we all have to juggle, it happens mate! That said, looking forward to the VO2 block video next
Cheers Nick 🙏 - 2x15 and 3x15 whilst holding to mid-upper Z2 in the recovery are the business . Alllll kinds of mental fortitude gainzzzzzzz
Cheers Nick 🙏 - 2x15 and 3x15 whilst holding to mid-upper Z2 in the recovery are the business . Alllll kinds of mental fortitude gainzzzzzzz . And cheers on the vids - more will be made in 2023 🤞
As always Phill another cracking video and great to see all the recovery from the accident training now paying massive dividends. But, possibly more important Jayne’s wine analysis 😉😁. Anyway, you’re looking super smooth on the bike again. And I’ll take this opportunity to wish both you and Jayne a very Merry Christmas 🎅 Hope you have a fantastic festive time.
It’s great to hear from you Tony ! And I hope you and the family are well and set up for a great festive season (and family in Ukraine are safe). Jayne is the business when it comes to her analysis of wine - basically Pinot Grigot is the gold standard 🤣 I’ve really enjoyed the journey back to fitness - and in this final week in the US it felt like things were starting to hook up. I’ve also been given the ok not to wear the back brace as of last week, so hoping to train and film a bit more now. Take care and have a wonderful time with your family and friends 💯👍
Great to see you on the road, happy holidays Phil to you and your family ☃️!
Cheers Larry 🙏 Back in the game … almost proper … this time 😅 Happy Christmas and new year to you and your loved ones !
Awesome n informative as always ! Keep it up u legend
Thanks ever so much 🙏. And apologies for the delay in my reply . Happy new year and plenty more to come in ‘23 Sweet sweet mango !
Good to see you getting back on track Phil
Hi Shaune - happy new year ! And sorry for the delay in my reply. Work has been all consuming and I’ve also been Ill with a chest infection - hope you and Zoe and family are well!
@@BikeRacingWithoutMercy we are all good this end of the country Phil thankyou.fingers crossed things improve over the coming weeks and months,ready to enjoy our "summer".
Great video once again! Hope you’ve had a great Christmas! 😁
Thanks ever so much Janek 🙏 yes - save for a bad chest infection … and I hope you did too. Happy New Year !
Great videos and insight, thanks for all you do,I find it good motivation
Thanks ever so much 2k12buster 🙏 - really glad yo found this useful. I’ve found that its the basics and the consistency that makes for the progress, so wanted to share just how basic my training was … !
Welcome! I see you had perfect weather 👍 Nice to see you having fun!
Perfection, Harry - in the land of Milk and Honey 🤩 How are you ?
@@BikeRacingWithoutMercy I'm good thanks for asking 🙏 getting fat 🤣🤦
Glad to see your recovering Phill 👍 Pity after all this time you still need to wear this stabilizer.. Anywat, you have all my love and support 👍
Thanks Jarek 🙏 - I hugely appreciate your kind support and encouragement - too too kind ! And for sure riding with it on wasn’t ideal, but better than not riding at all. Now the back brace can officially come off - I want to find a safe place to give it the beans when back out . Much love and good karma back to you !
Great views !
Napa Valley views are indeed beautiful and calming, PierreAlain 💯👌 - but not even close to your homeland 🇨🇭🤩
@@BikeRacingWithoutMercy "beauty is in the eye of the beholder" 😉
Another cycling shirt, Phill (the one at the beginning; looks smart by the way). You've got more tops than the Jumbo Visma team. lol. Great vid, great scenery, insightful, interesting - as always - content. Cheers ;)))
Cheers John ! I bought them in anticipation of actually wearing them over the summer ….. so now they all get their little outing ! 🤣
That meringue looked exquisite!
It was indeed sumptuous!
Lovely work ✊🏾👊🏾👏🏾
Cheers Paul - Vino powered Threshold gains! 🤣
Great video Phil, nice to see you back again, if you’ll pardon the pun.
Cheers Andy ! I love a good pun down! Happy new year to you !
@@BikeRacingWithoutMercy 😁 Happy New Year to you too.
Great to watch you (and Jayne) out there. Looks like a lovely part of California. I wonder how you filmed yourself while riding. Is that a new gadget?
Hi Agnes - happy new year! Apologies for the delay in my response - work has been all consuming and I’ve also had a chest infection. A combination of Jayne and a 360deg camera - trying to make filming and riding ever safer 🤞
Great to see the comeback progress. Are the % references the hill gradients or ABV of the wine lol?🍷
🤣Darren ! And Happy New Year - hope you have a fun and healthy one 💯
What a beautiful place to do your training and share time with your wife - the USA really has some epic landscapes.
Well done getting back on track and getting the FTP on a nice upwards trajectory 💪
Thanks for your lovely comment, Essesse 🙏 . Jayne and I sure do love California - contrasting, vast, epic and in parts, a land of milk and honey !
That's some seriously rough sounding shifting
Cheers Matthew - may have been just because my camera was so close to the shifters (attached to my right hand). Bike felt pretty smooth 👍 …. Or could have been me shifting badly 😅
Just starting out at 53 years old. Any suggestions for ok timers like me. Your viewers, like me, might value your insights as a middle aged man. Great work!
Hi James - nice one for starting out on the cycling . It was a life changing decision for me (starting indoors on the WattBike Atom -!: Zwift). My big tip is to ensure a minimum 2 full rest days for recovery. And on the bike maximum 2 days per week of harder more intense training (VO2 Max or Threshold) and the rest at upper Z2 or Low Z3. I also like high cadence low intensity for recovery. My other big tip is to get a good Personal Trainer to teach you some basic strength movements well and with good form. Strength training has many many benefits to us as we get older (improved flexibility, better bone density, preservation of muscle, better carbohydrate absorption and general health and injury prevention) . If you are new to outdoor cycling invest in good shoes and a helmet and lights - and take it easy initially and build up gradually. I won’t do hard efforts on a moderately busy road - and look for quiet climbs or outdoor circuits. Stay safe! And most of all, enjoy the process and lifestyle - accept the progress and the set backs.
Fantastic video and good to see you back to form Phil. I really appreciate the honesty and straightforward updates. Which restaurant was the lemon meringue pie in?
Hi Andy and happy new year! Thanks ever so much for your kind support. The restaurant in Napa was Celedon - very nice and relaxed. And the lemon meringue pie was next level💯
@@BikeRacingWithoutMercy Thanks. Am in Napa in March. Will ride the Atlas Mountain road.
@@andyjohnson7592 it’s an excellent climb Andy. And Spring Mountain is lovely too - plus Mount Vedeer is a good challenge and very beautiful view (but only at the top where it flattens out). I’d ride Silverado Trail to get from one climb to the next - it’s quieter traffic .
@@BikeRacingWithoutMercy Phil. Thanks for the info. Much appreciated.
I can confirm Lemon meringue pie is next level 👍
Ive subbed too
Thanks ever so much for your super kind and motivating support & sub 🙏 And amazing decision to get back on the bike and trainer indoors 💯 I very much hope you get loads of fun and fulfilment 👍.
Thanks ever so much for your super kind and motivating support & sub 🙏 And amazing decision to get back on the bike and trainer indoors 💯 I very much hope you get loads of fun and fulfilment 👍.
Hello sir you're missing in action on content hope you're well.
Thanks ever so much for reaching out Escostar 🙏 - my work has been massively (unpleasantly) full on - and I’ve also been suffering with a bad chesty cough and cold - very run down. But have a video to release on Sunday filmed in the month running up to 6th Dec. Hope to live stream next week 🤞
Phil Supreme of All Continents,ex major shareholder and managing partner at Zwift Inc and Wattbike Corp,presently King of Short Crit Races on Zwift,how is your recovering going ?? still using the back support ?? are you now fit to face the nature monsters next spring ?? from here -10c...a bit like at yours,in exactly 4 weeks with the help of the Gods i will be biking in Alicante...a lot of greetings to the charming " Lady of The House&The Boss" (who actually runs all the show !!!)
Rui, my role model for “retire early - with sufficient funds - and good health to ACTUALLY ENJOY LIFE” 💪 Recovery has had a step in the right direction - no longer wearing the back brace for the last week, and now intent on building a big big LT1 Base and Tempo (plus a smattering of VO2 Max) to have a full frontal assault on the European cycling scene - albeit slow slow slow on the descents ! England had her coldest day in 15 years here - but not -10 !!!! I wish you god speed to Alicante (I shall book Tenerife) - and Jayne says hi to Rui the WISE 💯
Rui, my role model for “retire early - with sufficient funds - and good health to ACTUALLY ENJOY LIFE” 💪 Recovery has had a step in the right direction - no longer wearing the back brace for the last week, and now intent on building a big big LT1 Base and Tempo (plus a smattering of VO2 Max) to have a full frontal assault on the European cycling scene - albeit slow slow slow on the descents ! England had her coldest day in 15 years here - but not -10 !!!! I wish you god speed to Alicante (I shall book Tenerife) - and Jayne says hi to Rui the WISE 💯
This certainly is more fun than lifting weights..........just wondering if you were able to lift weights post accident and if so, how much did you do? As always, Thank you.
Cheers thatguy 🙏 - and for sure the cycling is more fun (I discover too late in life 🤣). I’ve only just been given the ok not to wear the back brace - so as you’ll see in the next video my strength training has been high rep and power focussed (light weight) so as not to stress the spine. But for sure when I get back in the gym post physio, I’d like to build the strength back to a deadlift 1RM of 100kg and Incline Bench of 60kg, plus 10-15 strict body weight chin ups. Was much stronger when all I did was bodybuilding and strength training 💪
Stand aside Steve Austin, Phill is the new Six Million Dollar machine 🦾👊
Thanks Alternative 🙏🤣 - maybe the 6MM Yen machine !