What Type Of Rider Are You & What Does It Mean For Your Training?
Vložit
- čas přidán 1. 06. 2024
- Strengths vs weaknesses. It’s a tough debate when planning your training. It’s easier to train your strengths but working on your weaknesses makes you a better all-round cyclist. Conor, Hank & Manon took on the Wahoo SYSTM Four-Dimensional Power (4DP) test to find out what kind of cyclist they are and what training they should be doing to become stronger riders!
In association with @wahoofitness 👉 gcn.eu/WahooSYSTM
00:00 Intro
00:28 Four-Dimensional Power Profile
01:44 Wahoo SYSTM 4DP Test
04:13 Results
05:35 Analysis with Neal Henderson
05:55 How are the metrics linked?
06:49 Do short efforts help build FTP?
07:56 Why do we focus on our strengths?
08:46 Performance gains by training weaknesses?
09:28 Training sessions based on 4DP Test?
10:21 Weakness training
Useful Links:
GCN+ | Every. Unmissable. Moment. 👉 gcn.eu/8xi
Ride with us at the Global Bike Festival 👉 gcn.eu/GBF2023
Download the GCN App for free 👉 gcn.eu/app
Visit the GCN Shop 👉 gcn.eu/shop-spring-race
Join the GCN Club 👉 gcnclub.com
GCN Training Plans 👉 gcn.eu/gcntp
What type of rider are you and how much time do you spend training your weaknesses? 🚴👇 Let us know in the comments below! 💬
If you liked this video, be sure to give it a thumbs up 👍 and share it with your friends!
Watch more on GCN...
📹 Why Power-To-Weight Is Crucial In Cycling & How To Improve Yours! 👉 • Why Power-To-Weight Is...
📹 Watch our Editor’s Choice Playlist 👉 gcn.eu/editorschoice
📹 Or why not check out our Features Playlist 👉 gcn.eu/gcnfeatures
🎵 Music - licensed by Epidemic Sound 🎵
Zoom Zoom Zoom - Ruzer
YinYang Stories - Roral Ceef
No Shot - Heyson
RGBA - Chill Cole
Through Glass - Ooyy
Kids Kids Kids - Ooyy
Looked Away - STRLGHT
Multicolor - Chill Cole
Film Light Close - SFX Producer
I Don't Wanna Waste No Time - Ruzer
Keep Crashing - Ruzer
Drum Hit Rim Shot 2 - SFX Producer
Bell Ding - SFX Producer
Daydream - Luwaks
And the Dark Sun - DEX 1200
#gcn #cycling #roadcycling #roadbike #bike #bikes #bikelife #wahoo #training #fitness
📸 Photos - © Velo Collection (TDW) / Getty Images & © Sprint Cycling Agency
The Global Cycling Network (GCN) is the largest online cycling channel in the world, bringing together a global community of road cyclists to celebrate everything that’s great about the world of cycling.
Our videos bring fans compelling daily content including expert tutorials, techniques, training, racing, cutting-edge bike tech, unparalleled behind the scenes event coverage, humour, entertainment, and more.
Presented by ex-pro riders, GCN offers a uniquely qualified insight into the world of cycling, and most importantly it’s fuelled by our passionate and enthusiastic fans - everyone who makes up the GCN community. We also bring the latest and greatest tech to your attention, showcase the best places in the world to ride and get exclusive access to events and races.
Welcome to the Global Cycling Network | Inside Cycling
Thanks to our sponsors:
Castelli Clothing: gcn.eu/Castelli
Giro Helmets: gcn.eu/Giro
Pinarello Bikes: gcn.eu/Pinarello
Zipp Wheels: gcn.eu/Zipp
Topeak Tools: gcn.eu/Topeak
Canyon Bikes: gcn.eu/-Canyon
Pirelli Tyres: gcn.eu/Pirelli
Orbea Bikes: gcn.eu/Orbea
Vision Wheels: gcn.eu/Vision
Wahoo Fitness: gcn.eu/Wahoo-Fitness
Park Tool: gcn.eu/-parktool
Elite Bottles: gcn.eu/EliteBottles
Whoop Fitness: gcn.eu/Whoop
Komoot: gcn.eu/komoot
Selle Italia: gcn.eu/SelleItalia
SIS: gcn.eu/ScienceInSport
Zwift: gcn.eu/Zwift
Shimano Wheels: gcn.eu/Shimano
Shadow Stand: gcn.eu/ShadowStand
DMT Shoes: gcn.eu/DMT
Silca: gcn.eu/Silca
Watch our sister channels:
GCN Tech - / gcntech
GCN Racing - / gcnracing
Global Triathlon Network - / gtn
GCN Italia - / gcnitalia
GCN en Español - / gcnenespanol
GCN auf Deutsch - / gcnaufdeutsch
GCN en Français - / gcnenfrancais
GCN Japan - / gcnjapan
GCN Training - / gcntraining
Global Mountain Bike Network - / gmbn
GMBN Racing - gmbn.eu/GMBNracing
GMBN Tech - / gmbntech
Electric Mountain Bike Network - / embn - Sport
What type of rider are you and how much time do you spend training your weaknesses? 🚴👇
a slow one, and not enough to fix it.
Cmon guys! You forgot the largest group of riders, the lazy ones! I am one of them, cycling as much I can after work. Unfortunately many times I have no energy left to spend it on wheels. My weekends are exclusive to cycling though.
@@cauldron101 Sounds like you are getting loads of work in 🙌Maybe we can help focus you in on how to make those rides worth it!
Sprinter, very good up to a minute. Over an hour and I'm pants.
Type you ask...? The one that is just happy to spend some time in the saddle turning pedals. Weakness... cut my extra time I spend at work.
I’m 70 this year.
Speed is no long possible, however, I love to do 50+ mile daily rides both solo and in my women’s cycling groups. My longest strava ride is 80 miles. I’m planning to do several centuries once the weather improves in the states.
My average speed is only 11-12 mph with a fair amount of wind and climbing.
I routinely do 20mph+ HIIT sessions when out riding solo to improve my avg speed
I just purchased a new Canyon Endurace. Thanks GCN!!
This bike is perfect for me and has added greatly to my improved stats.
You are such an inspiration, keep up the good work!
@@jaywiay thanks!
You go girl!
One more type......... The Cake connoisseur. Speed's up towards cafe stops.
I am a member of this group too 😂😂😂
Another type… the poser type. All the gear but full of shizz 😂
Train your weakness, race your strength!
I only weigh 53kg. Climbing used to be my weakness. Surprised?! I do have the w/kg of a climber but I seldom did hills so I wasn't comfortable at climbing and my power output drops whenever I hit the climbs. Working on that weakness is quite simple really. I simply did more climbing! I took on routes with big climbs until my technique got better and I became comfortable at climbing. Else, I'm actually fast in flat terrain despite my little weight. I can sprint too. So now I'm a bit of an all-rounder with climbing, sprinting, and endurance.
What type of cyclist am I? Basically an old, retired rider 😅.
I ride for fun and exercise. Am physically unable to ride a bike, but I do ride a tricycle. It's not built for speed so I don't work on how fast I can go. I concentrate on maintaining cadence and riding for distance. Because the trike is inherently slow, going for a 'long' ride is a bit relative. In the year I've been using my trike, my longest ride has been 18 miles. I ride several times a week for 1 to 2.5 hours at a time. So I guess you could call me sort of an endurance rider. 🚴♀️🚵♀️
My type is the one who takes their bike out in every weather and explores the world with it, bikepacks, hike-a-bikes, rides for fun, for groceries, to work, to meet friends. No turbo trainer, no account on Strava, no power meter, no being afraid the paint will scratch. Just cycling, anywhere, anytime, but always outside.
So unique and edgy. Must be one in a million riders
When I took the 4DP test back in late winter (about the same time as doing the Zwift Academy test) both of them claimed I was a Pursuiter. Since then, been playing around with Zwift races and found I did best in British style hill climb races (i.e VO2 to Anaerobic efforts which I don't have to repeat), which also means I enjoy them.
When I started cycling I never ever would have thought that would be my strength. I'm still attempting to focus on training endurance though, since that is what I enjoy riding outside. Might switch focus to Crit training in late Summer/Fall for the winter season.
I (50 years this year) already know since 17 years that for me weight training is a key for getting faster on the bike, as I am a hardgainer. Although from my data (1.77m/60-62kg) I should be a beast uphill, that is where I tend to struggle, which occured the last years. I am pretty good on middle distance time trials (40-60km), beyond that, I have to decide whether I do some more kilometers with a decreasing average speed, or keep (or even still increase) the speed and ride directly home. Actually, I am working three days a week (monday, wednesday and friday) with a leg press, and on tuesday, wednesday, saturday and sunday I am riding outdoors or indoors - up to now this rhythm seems quite promising. I am looking forward my first hill climb, it should be far better than the last years, and I also hope my favourite descend will be faster than in the past two years, and hopefully will be able to exceed 60 mph. Due to covid-vaccination, I had some trouble with my heart, which now seems to be well again, so my maximum heartrate is nearly normal again, I hope this will also help increase my speed uphill.
I agree, also do regular weight training.
Always weights work. 🤩
I was a Sprinter with the 4DP. Changed the pedals to Flat Pedals, that are faster for me on the road, and whilst max power was lower (but the bike was bouncing and steering tube had an unusual crack, as I found out after, but carbon tube is being replaced under warranty. ), I have now tested as an attacker. Incidentally I've found the same in running, where my HR lowers much faster after a big effort, and I can do more. Training is working I guess. 😊
For me it is less enjoying a type of effort because I am already good at. It’s that I got good at it because I already enjoyed it and spent time doing it.
What I enjoyed was the long scenic rides, getting into the countryside. I wasn’t good at it at the start, but over a few years I got good at the long steady efforts because that was the bulk of my riding.
Awesome video guys, my wife’ has been struggling with long Covid as we have just found out this week. I am going to get checked out as well as my cycling vo2 max has declined somewhat since last October according to my Apple Watch data.
Would love to have some help on getting my fitness moving back - I am 62 years old - here’s the reply to a suggested video for your older viewers. Once again thank you for your channel- awesome :)
yeah it's all good stuff and super beneficial for the serious rider, we all know were we are weakest but when you see the numbers it does strike home were and what is required to better our all round performance and how we would fit in a team.
Oof! I've got Full Frontal on my training schedule for tomorrow. Now looking forward to it.
Great insights! I would love to know what type I am and would love to hear that I'm a true sprinter and time trialist.
Yet I am also into triathlon and need long endurance time trialing, so I don't care what I am and do what is asked of me?
Sprinter.
Alternate speed leg press on seated leg press machine.
Speed leg extensions on leg extension machine.
Stair climbing machine ( down moving escalator ) with 10kg backpack, quite fast, almost running.
Birmingham Salford Track, when it was there, 3 laps steady, 1 lap REALLY HARD. 40 laps.
If you're untrained and out of shape, you're a sprinter because you don't need training for short efforts.
I’m a steel vintage bike rider, the bike does nothing perfect, have to adapt in the most inefficient way when climbing/sprinting due to gearing/weight, but oh my is it satisfying 😂
I was a good climber/time trials in my 20s/30s when I raced but as I've aged I've improved my sprint and really become a classic Passista or Rouleur type rider. Jack of all trades, master of none. At at 58 with an FTP of 375ish in-season... I just go out and hammer and have fun.
375 is great power at any age.
@@gobgobcachoo Thank you!
Here I am struggling to improve past 250 FTP
@@gobgobcachoo 375! That’s huge. Do you work out at the gym as well?
Unless you’re an enormous person, 375 at age 58 is top 1-2% stuff 👍
#askgcntech Should older riders ( 68 ) change training routines to allow for the fact we are trying to maintain our power and strength ? or should we be trying to increase it, and if we can increase it - do we need to do stuff differently ?
68 is not old. We are just coming into our prime🥰
I literally live near some of the steepest hills in my city and my legs are way more than used to sprinting up them, so I'm leaning towards climber. I remember when those same hills were harder several years ago though.
You should point out to do this "Test" in level mode ERG just doesn't respond to short sprints very well at all.
I fancy myself a sprinter with a decent punch. Long threshold efforts and time trials are my biggest weakness. If I'm in a race, I hope it's sort of flat and hide in the group until about 300m to go. Still, I really enjoy the long epic rides. I joined my local randonneuring club and just recently completed my first 400k. Think at that distance it's less about fitness and more about mental toughness and logistics.
I don't need to look at any app to tell me I'm no sprinter. Not so much a climber either. And that's fine. I'm a few weeks short of 63, so all I really care about is covering distance at a reasonable pace and having a good time doing it.
Endurance for sure. I spent a whole week thinking about going for a ride. The weather had a different idea.
Great video really enjoyed that. I recently started using Wahoo system since I now have the new element by computer. Can someone send a link or tell me how to get the system work out loaded on my element bike computer? Thank you.
Mine does it automatically if I am on a plan. Just sync your computer.
Interesting. Is “attacker” on SYSTM the same as a puncheur, or is puncheur a separate category?
Hey guys! Do you know how can I do a similar test with zwift? Thanks
At 16 I was in a fantastic amateur team of sprinters…. At 57 I am into endurance…… if climbing includes pushing it. I can do that !!! Not to proud to push. It means for my training I am on the bike or in the cafe. Outside in the weather not on the tele inside.
Within the first few seconds of the video on the screen behind is a 'half monty' are the gcn crew off to the post office for a try out?
Just remembered 13 mile bike ride to Cineworld on highest gear with 26" wheels mountain bike takes me average just over an hour with all the traffic lights, BMX with 20" wheels takes me 45 minutes and surprised me
funny that the song in the background is called zoom zoom zoom 😂😂 nice choice
i was doing a route profile recce on strava a few hours ago for a race on sunday and noticed that Hank still has a couple of KOMs from the TOB when it started in Liverpool in 2014. It must have been before he was a presenter here
Some of the segments on my commute home from work have multiple top times from that TOB stage. They'll never be caught either because of the traffic lights. See you in the half marathon on Sunday by the sound of it.
@@Richarddraper yeah, looking forward to it. The wind along the river is always a killer for the last 6k
@@bikeanddogtrips Yeah, Otterspool is always windy and the forecast is that it will be a headwind on Sunday.
I used to be a sprinter, and I loved training that. However as time has gone on I've found I've become the type that can sit and tap out a set power for hours on end.
Yea same, it is like from speedster to endurance.
Same. Poor endurance but impressive raw power when I was younger. It’s switched the other way as I near 40. Never a climber, but punchy.
Connor how are you in such a great shape? Your sustainable numbers are what I can only dream of,..
I'm a climber in the sense that I love elevation, but not in the sense that I'm fast on climbs. 93kg makes that tough. Sprints are pretty solid for me though! Endurance is my joy though.
Interesting, but this just seems like an advert for wahoo. What other methods/apps are available to do this with?
5:00 ?? Who's data was on the TV in the background??
Really interesting to see that Hank all out = out of the saddle and the other stay seated
I definitely don't sprint well but I climb very good and can lay into big power for several minutes
If you loose your temper real quick, hyper and aggressively react. You are a sprinter. Short legs and a longer torso also suits sprinter
Once again I'm skipping past the prodigious footage of people grunting and sweating their trainers to try and get the briefest glimpse of the actual virtual test numbers getting! I wonder where people who film these virtual rides think is the action is?
Answer - it isn't ALL about the person sitting on a stationary trainer without seeing what they're doing! Imhe Mark Lewis is the only one who films a Zwift/Wahoo session (or any virtual ride/physical test) right.
Did Hank misunderstand the briefing? The hoody and beanie suggested he was going for the 2002 8 Mile Road look and lose himself in the moment!
I'm known as what they call in the trade a 'Poodler'
I'm a climber but working on the sprints
Now how long has Garmin had workouts for their Edge bike computers?
Would an attacker be like a puncheur, as well?
Team Manon here🤙🏼 but being a sprinter is probably the least useful profile for a regular rider. Can't make my ftp go somewhat up from the hilariously low levels😅 but the sprint is there even without specific training🤔
It is not the same to sprint fresh on a trainer in your comfy home. .A real sprinter is that rider who is able to ride in a race at high intensity for hours and still can manage to produce a high amount of watts to outsprint his opponents to win a race.
They should have focus on how to train weaknesses efficiently. I don't need a new gadget to tell me I'm far from being a sprinter...
What about Hank and Manon???
I think best role for Connor is draft generator.
I'm working on my endurance so I can recover faster from my chase downs.
Connor says he wished he trained his weaknesses as a pro. Isn’t that what coaches/DS’s are for?
Come one guy, we all are wondering about your numbers! At least in watts per kilo, it's interesting to know the numbres of ex pros to know how close or far we are
Juggernaut 🚢
Takes a minute to wind up, but once I'm rolling ...
Hahaha always start your rides down hill and you're all good 😂
Yeah, like a train 🚄
@@KeithFlint350 Choo Choooooo!
Before the internet I had one friend who had an Italian training manual I never read. So I was a 170 lb climber if only I would have known to drop 30 lbs
I have found weekly Pizza Intervals strengthens my Sprinter Profile.
What about the solo break away riders?
Rouleurs/Passistas
You should do pro XC MTB vrs pro rode bikers
"Wahooligan" haha nice
Train your weakness … Race your strength.
20.000 kilometers per year as Glovo cyclist: endurance rider.
The test told me I was a soigneur.
Just out of curiosity, what was Conner's sprint power vs Manon's sprint power?
Climber will be always win the grand tour gc
I manage 1250 watts , till battery slumps😜
Wahoo 4DP test? I thought the 4DP test was a Sufferfest creation?
wahoo bought sufferfest
climber for sure ...
Ehm. For an average rider it might be more reasonable to measure in which area he's not absolutely terrible :)
I'm a climber so need to work on the punchier stuff to get better.
I’m a romantic road rider :) Riding for a pleasure of it and pure enjoyment ❤
I'm the fat, peddle all day with few breaks, guy.
Should Hank be out of the saddle? Lol! Is that fair?
ya bruv Gains.
I guarantee that there are people that get off on 4DPs. 💀
lol my type is evolving into "lazy once a week rider"
My weakness is cake
every one has thier own philosophy of bycycle riding, for me i enjoy going out and experience traffic and different road on daily basis hence increasing my on road experience and awareness
i will totally not prefer to waste my time and energy on static bycycle game like this.
Why does Conners laptop look like it was in a house fire?
Where are the numbers? No results, only talking...
The only thing that is worse than a FTP test is when you are filmed during a FTP test. Be aware of the grupy goblin look on your face...😀
Endurancer 😂
That has a nice ring to it 🔔
excuses specialist? anyone?
So... Ken Block dies, Wahoo takes a chance on not getting sued by using Hooligan?
No wiser on 4DP content or results, poor show. Secret data shows us nothing.
The results are unique to the individual rider, they did mention in the video, whatever you produce it's then about repeatabilty of the effort
Turned 17 a couple weeks ago and I’m definitely a sprinter for sure. My max currently is hovering at 1740w+ at 78-80kg/171-175lbs. Although it’s fair to say that my training to achieve that power was much easier than others because of my older brother. His max when he was 15 was easily over 1600w.