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What is Holding Back Your Cycling Fitness? Your Legs or Lungs? (LIVE Coach Chat)
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- čas přidán 29. 05. 2022
- Improving your cycling fitness is the goal but what if your legs or lungs seem to holding you back from improving your cycling FTP or reaching the top of your local hill climb without wanting to be sick? In this episode Coach Scott shares some tips that could possibly help you tweak your training so you promote the area that is possibly causing you more issues that it should.
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Who is Scott?
I've been in sports performance, coaching and testing for over 30 years. Yep, before the internet! My journey has involved some wonderful adventures as both a performer and a coach. As a sports scientist I have never stood still and always pushed boundaries and limits. The rewards of this have seen me work with multiple national champions and internationalists. My intense curiosity though for fitness and performance gains has made huge impacts on the life’s of what folks may call - the everyday athlete. I aim to use CZcams to share my knowledge of how to both improve your physical fitness and your mindset. How you train harder or even train less to make more progress! I will share with you how you can improve your mindset and apply simple daily routines to check your progress. I want to also use the channel to have fun! So, although I can be a geek for science at times, my ENFP personality does mean you need to expect the unexpected at times. 😂
#cycling #coach #training
Welcome to the latest episode folks. Warning though - very Scottish and a little extra language at times that may offend some folks. BUT lots of great chat. Enjoy and thanks for being part of the community. Send it your questions or topics you would would like to see covered. Stay safe and keep spinning and smiling. x
I just LOVE watching you i live in Florida stuck inside bad storm for a couple days just love hearing you 79 years old thank you
Thanks James 👍
I've just discovered this channel and this was the first one; watched it from beginning to end. As a novice non club rider just getting into cycling I was on a solo ride yesterday I remembered something you said about hills and rather than sit back and let the hill come to me I charged at the (small) hill, having that positive mindset really helped. I look forward to watching future & past videos.
Awesome Iain. Thanks for sharing 👍
Love this guy, new to cycling and am obsessed with learning and scott is GOLD!
Thanks Michael 👍👍👍
Thanks for the videos! I actually hear your voice when I’m attacking a hill! I have pushed myself way harder than I ever would have if I hadn’t seen your videos. I actually know what to tweak a bit more or less now that I understand more about cadence and gears. Love it. Thanks!
Thanks for sharing 👍👍👍👍
Great session coach
Awesomeness! Had a great time listening later. You’re a helluva fellah.
Thank you very much ❤️🙏👍
Another great chat, I do kinda enjoy that feeling in the legs 1st thing in the morning after a good session
👍👍👍👍
thanks for another great video, keep them coming your are making people think and the more knowledge we gain the more power we may end up being able to produce
👍👍👍👍
Enjoyed the Video, Thanks for posting.
Glad you enjoyed it
That was fantastic and motivating - I am 60 and busy emigrating to the UK and my riding has gone for a ball of shite hopefully when I settle will get u to coach me 👊✌
Hope your move goes smooth 👍👍
Thanks coach. Been watching a lot of your back catalogue. Today I tweaked the saddle on my bike and did a 2 hour ride. Also paid attention to my posture while ridding. Massive difference to hand pain. I’m on the freak scale that’s for sure :)
P.s I live in sw Scotland on the coast. There’s a head wind in every direction
Haha 😂 love it Mark
Point of clarification. Will your power at the shorter end of energy systems 2. and 3. be largely driven by the previous energy system? Eg most of your power in a 15 second sprint is from energy system 1.?
Not sure I fully follow but if full gas for 15 secs then you’ll not have enough in energy system 1 to fulfil this on its own
Great content! And as an American (California) I understand 95% of what you are saying 😄
Thank you Marcus - I have family in Gilroy area 👍🏴 🇺🇸
@@BulletproofCycling I live in southern CA but I used to live up near there in Sacramento...been there several times.
I seem to have plateaued in my performance. Possibly due to my age (57) but probably due to health issues over the past couple of years that have recently been diagnosed as Chronic Fatigue Syndrome.
I lost quite a bit of weight when my health first crashed in 2000 - some of it needed to be lost but it kept dropping and it took a few months to get it to stop falling despite eating about 900kcal a day more than my Garmin was saying I was burning. It’s recovered a bit (I’m now 59kg (172cm)). This makes climbing easier but I lack the power for speed on flatter terrain. I follow structured training programmes through Training Peaks (using Zwift) and I make sure that I build in recovery. I could probably do with more weight training though. However, my FTP seems to stay at about 215W (3.6w/kg) though my estimated cycling VO2 is 59. So an old Diesel engine!
Hope you recover. Thanks for sharing. Would like to hear from you when you are back on it and feeling good 👍
@@BulletproofCycling certainly. I have 3-weeks inpatient treatment in July so hopefully that will unlock a few things for me. I was surprised with the diagnosis given that I regularly ride 100 miles or more; but, the specialists were not surprised. They told me that I was good at tracking my energy levels whilst cycling (structured training then riding to HR for endurance events) so I had learned to manage the condition for that element. The availability of data helps with this. Cycling is my ‘happy place’. I just need to do that with the rest of my life!
Love the videos. Depending on what happens with my treatment in July I may be in touch for a basic coaching package.
Just discovered you. I especially like your channel because I can listen to it without watching which makes it way easier to find time.
I have only been doing zone 2 for a few days after 4 years of full gas every ride.
But For maximum weight loss and perhaps other benefits? Is it wise to sprint really hard for the last 5 minutes on every 1 or 2 hour zone 2 ride? I am strictly staying in zone 2 even if it means changing down to 1st gear and slogging up a hill at 4mph lol
Or would it be more beneficial to stick with zone 2 strictly, and saving the hard efforts for a specific day of all out efforts?
Or am I just overthinking things :/
Thanks man, love your vids
Have you ever done segment on a cyclist who smokes cigarettes or pot
No it’s not a topic that I have ever been asked about
Mate, i used to smoke during a group ride rest, terrible. Switched to I qos, you get nicotine hit but no tar, Huge difference, specially while climbing, cheers
Link to pedal drills? I cant see it in the description coach!
Hi coach, great video. U really are a crazy lad with tons of knowledge . Love it so much😁. My terrain is on flat road. I push myself to 35 km nonstop on a flat with 35-38 kmh on 100 cadence.
At the end i stop to rest because my heart rate is at 175 and wont go down and i still have to ride another 40 km ride home. I already slow down but my HR still at 172-175. My question is how can i improve and ride longer. Thank so much my man
I am going to be doing a chat next week about workouts that help your fitness - this might help you 👍👍👍
Fast twitch - do you have a w/kg* rough number rather pure watts? Also, presumably training makes a fair difference? (Eg. I can see a 25% increase in a couple of weeks with just one or two sprints for fun each week)
*w/kg assuming not carrying too much fat
Good question - you can use the power/weight charts and measure against those standards - just search for Maximal Power Output in W/Kg chart and you should find it 👍
Thanks!
👍👍👍
very very good... salute from Brasil
Thanks Jacks 👍
Lungs, every time.
Thanks very much for this I got plenty out of it. Has been raining for 2 days here as we head into winter in New Zealand. Saturday and Sunday were fine however,tt bike Sat,mtb on Sunday was really good. Have you seen the interview with Dr,Stephen Seller on Dylan Johnson's channel about "Polarized Training" ? Worth checking out. The sun is out again so I am off for a ride.
I know Dr Seller - lots of great stuff done in area of training for winter sports and cycling 👍👍🙏
I've been doing more work off of the bike, like flexibility and strength. I feel what is holding me back from cracking my 40 km time is a combination of things, strength being one of those things. Don't get me wrong, my times are improving, just not as fast as I'd wish. But I can hear you saying, it's a journey. I can also hear ya yelling at me to stop being a fanny and just go faster.
And if you need some American Accents, just ask. I'll give you some coaching, although New York Accent isn't in my repertoire.
😂 I am going to work on my accents 😂😂 great addition to future episodes. 😂
I remember someone saying to me they couldn't get up a certain steep climb near me. My anwer was you just have to accept its going to hurt
Spot on Aaron 👍
Well I find something is wrong with me in terms of improving overall speed, I have decent fitness but I feel my legs just don't possess the musculature to enable an increase. I've been sitting on 18 MPH average speed for years now and I've been cycling for around 10 years (usually 15 miles per day) on top of weight training usually every second day. I'm in my 40s now but I just dont understand how people pass me so easily on the road. Not sure what I need to do because surely I should be able to maintain a steady 20+ mph over that distance? I'm stumped! So yea my lung fitness seems fine, I rarely get out of breath and I recover pretty well if on small climbs or bursts but I just can't seem to improve my overall speed. Any tips would be fantastic, thanks.
Hello from Melbourne Aust
What’s your position like? Are you aerodynamic or are you sitting up catching all the wind?
If you’re not out of breath what’s stopping you pedalling harder?
@@discbrakefan I think my position is fine, I usually adopt a 'hunched' position so I'm neither fully up or fully down but it's comfortable for me. I do have extremely tight/short hamstrings and I have had several major (grade 3+) tears in both legs so I'm thinking it's just a lack of power in the legs because I know you said just pedal quicker but every day just feels the same, my legs just don't seem to have it. For me the sweet spot is 18MPH when I'd love it to be more but when I pedal harder the legs just get tired very fast, I don't seem to lose that energy sitting at 18mph.
Hello Melbourne ❤️your city
@@EvilestGem I mean it just sounds like you’re going over your threshold. Once you go into the anaerobic zones you will only be able to hold on for a certain time, this happens to everyone, but threshold varies through training and genetics. I think you might want to look into base training and do some long slower paced rides rather than trying to ride at one pace all the time. Maybe a bike fit with a good physio will make sure you’re getting the most from your position (bike fits are very worth it)
A scottsman once shot nails at me on a jobsite! Does that mean he liked me? Hahaha
😂😂 maybe he was a bit nuts 😳😱🤣
He had a blue mowhawk, he was bloody crazy mate!
I'ma runner, but get a lot out of your podcasts. Thank you
Love running. With minor injuries I can ride and keep my fitness level acceptable lol
Thank you 🙏
❤
Coach. I’m up 3am (USA) learning from you.👍 Will you name a book or 2 that you think best explains your approach?? ie the 3 systems, etc.
Hi Tommy. I am finishing off my first book at the moment. 👍👍👍
For me, it's neither the lungs nor the legs; it's the head. On a sprint or a climb, when my legs start signalling serious effort, my head listens -- too well -- and I pull back. What I need to do is stop listening to my head and continue pushing; otherwise, I won't be able to get stronger.
👍👍👍👍
L LOVED IT
❤️👍👍👍
Tell you what - Horrible Histories came up with a fabulous Willam Wallace song czcams.com/video/-cjSHTBHejg/video.html
😂😂👍👍👍👍
Nothing wrong with my fatness, coach! ^^ Do you have a transcript of this?
No offence Joe - only trying to motivate folks.
Video will upload to channel if want to watch sections again 👍
🤚 1690 watts
Boom 💥👍👍👍👍👍
@@BulletproofCycling but I haven’t made it to the final sprint Coach!