Indoor Cycling Fitness Tests To Assess Repeatable Power | Rediscovering ERG Model Benefits!
Vložit
- čas přidán 29. 07. 2024
- Over the previous 2 weeks, I was waiting for the gears to be repaired on my WattBike Atom, so it was a case of train outside in the cold, or indoors using my old Frenemy ERG mode! I decided to do both - but took advantage of the circumstances to rediscover some old Zwift training favourites that are well suited to ERG mode. I find ERG mode is better when the intervals are 3mins or longer due to the 5-6 second lag for the resistance to come to the correct level, which can diminish the training effect for 30-120second efforts.
Outside I assessed my hour of power, and then indoors on ERG mode I assessed by repeatable power for 5min, 10min and 20min durations, in order to get a better understanding of the kind of efforts I am able to undertake more than once during a big ride. ERG mode enabled me to focus on ensuring consistent pedaling technique and high cadence, and once back outside I found that my Left : Right balance had improved, as had my cadence. So unexpected but very welcome progression in pedaling technique and efficiency !
Also as I described in the video, I am now training to take part in the Majorca 312, following the very kind invitation to take part from Morray aka Muz, founder of All Things Ride. Muz is making available the tickets including half board accommodation arriving on Wed 27th April and taking part in the event on Saturday 30th April, leaving Sunday 1st May for £550. Just say you are a friend of Bike Racing Without Mercy - link below:
Event / Package Link
www.allthingsride.com/road-cy...
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 - Sport
Ha ha . My Tenerife trips are all allway a holiday too Jane 😜.
You will enjoy , the sunny ⛰️ iethier by 🚌 or 🚵♂️ both stunning views.
First ride tomorrow TC, and Jayne has an e-bike to accompany me up Teide 👌 Super excited - will be in touch with the accommodation btw. All in hand
I just now discovered your channel and truly enjoyed the way you communicate. Also it's fairly noticeable your love for the sport. Best of luck for all your endeavours.
Thanks ever so much for your wonderful message of support, Bruno 🙏 that’s massively motivating for us 💯. I do indeed very much love the freedom of training, exploring and having little adventures on the bike - it’s a lovely way to get away from the stresses of work isn’t it 👍. Thanks again, Phill
This is my first video that I am watching form this channel your smile is amazing the positive energy even tho you are suffering in the 20min session good work 👌👍👍👍
Thanks ever so much Madhavan 🙏, thats incredibly kind of you to say so !! We love making the videos, and hope you’ll enjoy a few more👍. And for sure - the 2x20mins was indeed a bit of a struggle that day 🥵
I like how you saved that second 20min block. Good advice.
Cheers - that same trick helped me on a threshold effort on a climb in Tenerife today - recommended 👍
@@BikeRacingWithoutMercy i love your content. Thanks for taking us along. Keep Jayne safe on those descents, i got nervous watching her and imagining if it was my wife on an ebike going down a mountain. Have a good holiday!
Just come across your videos on YT since purchasing a smart trainer, your content is really great, well done. As for your power, decent you say, it's excellent. You obviously put the work in and are clearly mentally hard. Keep the content coming 👍🏻
Thanks ever so much Alan 🙏 that’s amazing of you to say so 👍. I do very much enjoy the training and nutrition - which always helps the progression . But for sure I have my ups and downs on fitness 😅. Good luck with your own progression- the smart trainer makes like a lot more enjoyable indoors (albeit I do still like the rollers from time to time ) 💯
Great stuff as always Phill! Always amazes me how you can talk through those efforts!
Cheers Jack 🙏 - I have a good idea of what I want to say, and then in the first half of the effort will record in little bursts of 30-60sec to get the main points over - and then at the end just say what ever is in my head 😅
Considering that you haven't focused on FTP for a while, you don't seem to be very far off... 🙃
Already looking forward to the training cam-VACATION! Vacation. Ofc 😉
Cheers Lord, it’s lovely to hear from you! And I hope all ok. 💯 Yep the power is decent, but need to shed 2kgs … so W/kg is a little off. And fear not, the NOT A Training Camp, has started off well - with Jayne and I ascending Teide 👍😁 - but plenty of R&R….. I promise 😉
Hahaha "it is a holiday, Jayne'. Super interesting training video again, Phill. You are very inspirering that you take on these brutal workouts.
It’s definately NOT a training camp, Agnes…just a holiday… with a bike… near some good roads and climbs 🤣 You too are an inspiration, Agnes - you always set a big target each year and hit it! Looking forward to seeing whats planned this year 👌
Different kind of video Phill but really interesting. You should probably start charging to me to be my coach as I do end up "adapting" some of your sessions for me! Looking forward to all you have planned for 2022. On a separate note I do appreciate the Ride On's you give me on Zwift. They always seem to come when I'm off the back in a ZRL race which motivates me to bury myself. As I've said before for us older generation I need all the encouragement I can get!
Cheers Ian 🙏 - and super pleased to hear that some of my training resonates and is useful 👌💯. My pleasure ref the “ride ons” - who doesn’t need a bit of encouragement 👍
@@BikeRacingWithoutMercy 🙌🏻🙌🏻🙌🏻
Love this kind of content Phill, you're looking to be in great shape and this systematic approach to fitness is paying off. Hope you're having a top time in Tenerife!
Thanks Nick 🙏 - I do like structure and routine, so this kind of approach suits me. Just about to ride out for the first time tomorrow - and Jayne has an e-bike, to accompany me up Teide 👌 Hope all good 💯
Congatulations Phil. It was an excellent video dear mate. You do it professionally. if possible, I'm waiting for the complete london tour video, all of London. Not virtual tour in zwift :))) 😄😄😄 See you again dear mate. With hello. Bye.
Ahhh - all of London! Yep - come spring, that will be a lovely looking video. Will do! Thanks ever so much - as always 🙏. Have a great week 👍
@Bike Racing Without Mercy Thank you so much dear mate. You are a great friend. 👏👏👏
Showing off the inner geek with those jerseys, really cool I got to say. You look really strong all the hard work is paying off.
😄 I do love my StarWars jerseys, and also have the Boba Fett version (when my lad was younger he got me back into it 👌). Thanks ever so much Tom - hoping to build a bit more from here and also stay healthy - and wish you the best in your own training and health 💯
Some seriously tough session but the numbers are certainly looking good for those efforts... you're going to have a strong summer Phil!
These are the kind of sessions I really look forward to - but can’t do them too often. Need to lose a bit of weight - W/kg is a bit down vs last spring and summer. And hopefully healthy and injuries stay at bay - for both of us 👍💯
This was a great video, really enjoyed it. Extremely informative too. 👍
Thanks ever so much Kevin 🙏 - we massively appreciate you super kind support 👍
Great training insight video too Phil.
Cheers TC 🙏 - couple of kg to shed and a few more watts needed 🥵
well phil i must say im tired just watching...hahahaha . great vlog mate. the numbers are starting to look good my friend so keep up the hard work
Thanks ever so much Simon 🙏 - I wouldn’t repeat 10days of this kind of training / testing often! 🥵. Hoping to stay healthy and improve from here - and also lose about 2kg . Hope your training is going well 👍
Cheers, it is a pleasure to see your improvements! I am training for a double century too
Always great to hear from you TFFHG 💯👍 - yep need to get the KMs in now. What even are you aiming at?
@@BikeRacingWithoutMercy a local 350km supported 1 day marathon. Without much climbing
@@TheFistFuckingHolyGuacamole nice! Good luck with the build up! 320km is more than enough for me... about 100km more than enough LoL !!
I echo many's comments, a great informative vlog Phill. Your channel must be up there, if not better than many full time CZcamsr cyclists. Keep up the great editing as well, Jayne.
Wow! thanks ever so much Chris 🙏 - Jayne and I hugely appreciate you reaching out to say this - super motivating 💯 We do indeed love making the videos, and hope you’ll enjoy the ones from Tenerife in a week or two 👍
@@BikeRacingWithoutMercy Looking forward to those. Take care.
Phil, if you stop pedalling just momentarily when your interval starts, then pedal
Again the Atom will get you to your desired watts in ERG so much faster.
Thanks ever so much for the tip on this Anthony 🙏 - I was completely unaware 👍
That is a real tough session Phill!
Hope you're having a blast in Tenerife! Looking like it is going to be a good summer for you
Super tough sessions, Ian - but not as hard as your race tonight 🥵 Hope your apple pie minus raisins materialises on Saturday !!
@@BikeRacingWithoutMercy 😂 was a good stream, horrid race 🥵 but had great laughs with everyone there!
Happy with how the stream quality was. And I'll have to get in touch with my mom to see if she's up for baking apple pie (minus raisins)
Nice one Phil, enjoyed that as it is running somewhat in parallel to my training plan.... you are just a few weeks ahead of where I am at. I might even spend the first week of March finding out where I am on the power curve.
Cheers John 🙏 - and indeed we are on a similar trajectory ! I wasn’t intending to do this assessment, but with only outdoors or ERG, I figured why not! And for sure I’d recommend it - I learned a lot about my physiology and fitness 💯
@@BikeRacingWithoutMercy unlike your analytical prowess... I'm just winging it with some RPE though! 😂🤣😂
Lol I don’t think you can pull the wool over Jayne’s eyes saying that phill 😉
🤣 Nick !! Indeed we both climbed Teide from Chio today - Jayne on the e-bike . But plenty of R&R aswell.. promise 😁😉
@@BikeRacingWithoutMercy enjoy both of you & a bit of a rest 🤔👍
With those number in January, I can't imagine where you'll be in the main season 💪 Mallorca 312 should see you in great shape ! Any other plans for 2022 ?
9:10 😁👋
Thanks ever so much Pierre-Alain 🙏 - the numbers are decent, but I need to lose 2kgs or so. Power to weight is still a bit down . But hoping to make some small improvements from here 🤞
Congratulations on the progress Phil! And deeply impressed by the Star Wars Jersey collection. Ever thought of doing a series on the Seiler gold standard FTP boosting 4x8min with 2min recovery? Planning on giving it a go in my build period. Brutal apparently!
Cheers Mark - massively appreciated 🙏 - the jerseys are from Stolen Goat, and I also have the Boba Fett version (my son rekindled my interest in old StarWars when he was a kid ). What intensity is the 8min efforts at? Does sound very brutal. 5mins between each of the 10mins efforts was bad enough !!!
@@BikeRacingWithoutMercy Seiler designed them as maximal effort sessions, Phil. He said you can extend the rest period within reason without degrading the session. 106-108% of FTP is a guideline cited by many.
Great video Phill and I assume the Force was with you 😉😃 As for the sessions those are some serious tough workouts. As for ERG mode not a chance 3rd the devil's work 😉😆😆😆 And how did the conversation with Jayne go? Fancy a holiday in Tenerife, sun, sea, sand, fine food, fine wine, and under the breath maybe a spot of cycling. 😉 😆. Anyway enjoy the "holiday" Phill, I'm sure you'll both have a Great time.
Always amazing to hear from you on a Sunday, Tony! We’re in Tenerife, and going to climb Mt Teide tomorrow (Jayne on the e-bike ) 👌 So a kind of touring and sightseeing - but better from the bike (or walking 💯 😉). On the days where Jayne doesn’t cycle…. I may.. for purely health purposes you’ll understand… may get up early to “squeeze” in a smallish…. 2-3 hour ride 🤣. I too didn’t like ERG until I was forced to use it again… still not my favourite, but very effective at helping to improve cadence and pedalling technique 👍. Hope all well
@@BikeRacingWithoutMercy All good here Phill, still building the fitness back up on Zwift. Hope you and Jayne have a great holiday.
Tough sessions those, I prefer erg mode for most indoor workouts, lab test something I'd love to do.
Super tough, James - and I wouldn’t ordinarily do them all in 10days, but actually was good to do them back to back with ERG mode, and learned a lot about my fitness (plus seeing the pedalling technique improvements). I’d recommend investing in the lab test - I found it to be a real eye opener, and will be retaking some tests in Feb
If I got the numbers right, your Power@LT is 260 Watt and FTP is 285 Watt (you said 320 Watt is 112% FTP). I know it it not correct to say FTP and LT is the same, but they should represent the same state, so why are they so far away from each other? Very high AT, though, I also have a FTP ~280 Watt but Xert estimates my LTP (Lower Treshold Power, likely intends to represents AT) is 210 Watts.
Hi Mr Peperoni. I set the 4x5mins 4x10mins and 2x20mins against an aspirational 290FTP in order to find where I failed. I’m not massively focussed on FTP - and understand from an expert who I will introduce in a video soon that the FTP calculated off the 20min test is arbitrary - and very personal to individual’s anaerobic capacity and muscle fibres. And the 5% deduction from 20min power for many people (myself included) results in an FTP number above threshold. I understand that studies have consistently shown the 5% deduction should actually be more like 8% on average (I’m more like 8-10% down on my hour of power).
Basically FTP is not predicated on what is going on Physiologically. So in the lab my LT1 (Lactate Threshold - the point at which lactate first appears in the blood) is 230-240W and my LT2 (Upper Lactate Threshold, the point at which my body is struggling to clear the metabolites and ions and waste caused by the build up of lactate is 260-270W) . But I can tolerate lactate quite well (it’s a personal thing) and can ride for an hour quite well at 270-285W depending on my fitness. My VT2 - Anaerobic threshold is the point at which the body can no longer produce enough energy from oxygen in the mitochondria- and has to use anaerobic energy sources such as glycogen in the muscles, which accelerates the build up of lactate. And this should correlate quite closely to my lactate threshold - albeit because as I say I tolerate lactate quite well it’s my LT2 is a bit higher and my ability to ride at threshold is higher. I’m going to retake some tests in the lab soon - and delve deeper into this 👍
@@BikeRacingWithoutMercy The FTP-20-min test is quite accurate for me; the ramp test is not. My AdZ-average power was even 1 W more than the FTP calculation from the 20 min test. I think the fitter you are, the more accurate the 20 min FTP test is; the unfitter you are the better becomes the ramp test-derived FTP-estimation; still, not only true for unfit people but also for "Puncheur/Pursuiter-Phenotypes". The 5%-formula for the 20 minute-test works well for people with low anaerobic capacity and little gap between (actual) FTP and P@Vo2Max which is the case for most endurance athletes that have a focus on submaximal, sustained efforts ("Time-Trialer-Phenotype"). I would estimate your actual FTP closer to 320W (and think 280-285 Watt is a good esitmation); this is all the more true since you have quite a high AeT. That is an indicator for good fat oxydation and low VLaMax. I came across all that stuff when wondered why other people with same FTP can do much harder Vo2-Max-Intervalls than me. Maybe you can increase your cadence even further and in that way sustain the second 20min@290 Watts. If anaerobic capacity was the problem, that should help. Higher cadence means more slowtwitch fibre instead of fasttwitch fibre recruitment and hence less glycolytic contribution (hence less lactate production).
I think we're all different and thus our power curves are different. I fall in the long sustained threshold tt endurance athlete and struggle with repeated high vo2. Eg me n phil have similar quoted ftp's, but he'll put out better repeatable climbing watts on short climbs whilst i'll go at 220-240 for 3-4hrs no probs.
Hey phil. Great training as usual. I was wondering what you prescribe yourself during "recovery week" or "adaptation week" ( as they call it on tr road). I havent notice you discussing this much. Personally after 3or 4 hard weeks, i do 1hr reco and 1 1/2 hr easy endurance midweek plus a 3hr easy endurance at weekend: then feel great. What about you?
Hi Paul, and as ever thanks🙏. I tend to find that work and family stuff will require me to have recovery periods eg October - late December saw me only ride 4 -5 hours per week (hence the Tempo with Surges). Ahead of coming to Tenerife, I had a easy week. 3 full rest days, 3 days of 30mins super low intensity (high cadence) on the bike and some gym, plus a hard day in the middle for 2x Ven-Top. Likely a few rest days after my holiday. Your plan is a good one - I agree the easy riding keeps things ticking over, and is good for the mind also 💯
What kind of route do you recommend to do a 20 min FTP test? (On Zwift) Almost at the end of my 4 week building block.
Love the star wars kit btw!
Use the ramp test ? Or have seen people use the Alp to do their test !
Hi Berndt - if just going for a 20min max, to Janek’s point, I like the Alpe or Watopia Flat / Tempus Fugit - for the consistency. But if you use the Zwift 20min FTP Test, I think it removes all or most of the undulation. Cheers - the kit is from Stolen Goat 👍 Good luck with your test 🍀
@@JanekDetko I don’t like the ramp test as it is not as accurate. A 20 min effort will be much more. The best way would be a 1 hour test. But that just sounds crazy without professional help😂
After increasing my ftp a few weeks ago, workouts aren’t feeling as tired as they use to - is this normal? Or that fitness is improving? Cheers
Nice one Paul - and yes this is normal, because your fitness and capacity to work is improving 👍
How can you talk at ftp!?
🤣 Chris - I plan what I’m going to say during the training, and then record in short bursts, and take deep breaths to bring back down the heart rate in between 👍
Do you track indoor versus outdoor ftp? I’m aware it can be quite different.
Cheers Dominic 🙏 - I’m continually comparing indoor power to outdoor. And in part that’s why I rode the hour of power outside. Typically I’ll be quite close - indoors and outside on that, sometimes 5W different. For the 20min test, I’m typically 5W lower - I find I do lose a bit as the intensity increases. I think thats in part because the ground undulates and you have to steer, whereas on the turbo you can be head down and mash ! 👍
First comment :)))
Evening Atakan - and first indeed ! 💪. Comments segment is yours, Sir 👑👑
it won’t do you any favours on zwift but an extra 2kg (of muscle, not wensleydale) may improve your functional & athletic abilities as a cyclist; hills notwithstanding.
back to the deadlift. fixing lockout: czcams.com/video/3h1TVVwXabc/video.html (from 7:45).
Yes, FFF I think you may be right. I read a book by Geriant Thomas who said that if he lost 1-2kg too much, then the fitness deteriorated, including speed on the climb. I think a lot of people have a sweet spot weight. Was I not locking out again? PS Hope you liked my new found found found appreciation of ERG mode 👍😁
ERG mode… 😶
🤣🤣 and from the ERG MODE RACER 🚂!!