4 Fixes To My Training To Cycle Faster In The Mountains (Haute Route Dolomites Prep)
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- čas přidán 10. 07. 2024
- Todays video explores 4 lessons learned during the 3 Day Haute Route Crans Montana, and the improvements I'm making to my training in order to improve for the 5 Day Haute Route Dolomites. These are easy improvements to implement and are already helping me to progress.
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Great work Phill, lovely to see the progress and I hope this consistency (albeit reduced volume) in the face of adversity at work will serve you well. Patience and building your fitness house from the foundations up has meant you're flying and will continue to do so!
Cheers Nick ! It’s certainly been a long process - but hoping for another month of progression 🤞. 220km and +7000m is NOT on the cards LoL 🤣
yo phil, some feedback on your climbing in Haute Route vid, a principle - under fatigue; you can't spin your way out of a steep grade 'if' you're chasing a good time - ultimately you need to be able to push 'high resistance at a lower cadence', ... seated. Yes its tough and will hurt. but can be developed, Cadel Evans is a great example of diesel like torque required to maintain a good VAM see [TDF 2011 Individual Time Trial - Cadel Evans Takes The Lead] a masterclass. we're talking 50, 60 cadence, whilst maintaining good core and pedal efficiency -the bonus is the heart rate stays lower. technique being a combination of sustained seated lower cadence with off the seat breaks to rest hammies. at the least it needs to be part of your arsenal, sure you can put on a 34 as a bail out gear but ultimately as I said 'if' you're chasing good VAM, then yep it will hurt but great gains as a climber. How to fast track this? try a single speed and see if you can get the gearing right to nail 65 cadence on 10%. keep up the great work mate.
Thanks ever so much for the advice, Marcus🙏 - and other have also advised to work on the low cadence to build the torque . I’ve incorporated it into a few trainings the last month, and will double down on it - because what you say makes eminent sense. I’ve also fitted the 34 to the Wilier - just to make life a little easier when I do tire over the 5 day Haute Route . Massively appreciated 🙏
Brilliant.
Cheers Matt 🙏 - massively appreciated Sir!
Nice one Phill, great gains! Enjoyed the reconvene in the kitchen too - good to see the iced spiced's remain! 😀
Cheers, Jack 🙏 - and for sure Iced Spiced Buns remain firmly on the menu - no better way to inhale 50g of carbs !!
good form with the trap bar!
Thanks Andreas 🙏 - very kind of you to say so !
Phil your power is improving nicely, I have also noticed a drop in your heart rate!!! Well done to you :)
Thanks kswissu72 🙏 - power is on the rise - and for sure after a few days consecutive training my HR is lower - and that makes life more comfortable . Hoping to build a little more pre the Haute Route - not much time
@@BikeRacingWithoutMercy it is trial and error. I am aware of the importance of zone 2 training. But, you have to be prepared to visit the pain cave if you truly wish to see gains 😰💪🏾
Great explanation again. So good you are able to deadlift again. And even now in my situation the instructions are to take in protein to rebuild body cells, doctor’s advice.
Thanks Agnes 🙏 - and that does make good sense to me. The medical advice is often to eat well to stay strong - but the focus on the protein to help the good cells overcome is a good positive action in your control 💯. Jayne and I send out love and also best energy 💪
Thanks Agnes 🙏 - and that does make good sense to me. The medical advice is often to eat well to stay strong - but the focus on the protein to help the good cells overcome is a good positive action in your control 💯. Jayne and I send out love and also best energy 💪
That was some time trial Phill. Pushed off in the UK, to the mountains in Europe and back again in just over 2 hours 😅. On a serious note though, great to see the progression, keep up the good work!
🤣 Cheers Phil 🙏 - this video was a journey that started at the end and made it’s way back to the start of the month ! Are you doing the Dolomites ?
I will say one thing phill you are looking bloody well on it 👏👏
Cheers Nick 🙏 - thats too kind, Sir ! But for sure feeling a little more sprightly as a result of the extra protein !
@@BikeRacingWithoutMercy you’re welcome and I think in the need of more protein as feel very lethargic days and finding things quite hard to get motivated.
Looking good Phil! Great insights! Also nice to see your power numbers looking awesome on your recovery journey! Thanks for inspiring!
Thanks ever so much 🙏 - its a pleasure to share what I’ve learned through a little trial and error! You are super kind in your support !
Nice video 😍😀👌and perfectly edited 👍🏿 Number 13 is associated with change and is good for people who are always looking for new challenges 🎉🎉🎉
That’s really lovely of you to say so, Fastbreak M !🙏 - and that’s the first time I’ve ever heard anyone associate 13 with positive energy 🚀 - I’ll embrace it the next time I see it
Great to see you doing so well Phil 😊😊.. I’m vegan, didn’t know you were mainly plant based.. 😃👍🚴🏻🚴🏻 ride on dude
Thanks ever so much Pete 🙏 - I think the vegan lifestyle is a really good way to preserve health. I’ve struggled with all the pulses when I tried - so use plants and carbs as my foundation👍
Very useful - I'm seriously considering a 5 day Haute Route as a 40th pressy to myself this year (for 2024). Big challeng though as a first multi-day alps event and coming from NZ! Would certainly be a 'to complete' challenge rather than to race.
Pleasure Mark. And certainly Haute Route organise a very professional event, with excellent routes, support and marshals / safety (including most descents neutralised). And for sure some of the climbs are very long indeed, and rise to 2000-2500m with long sections of 8-10%. So definitely for the 7 day Alps Event (or a 5 day event), I’d recommend you getting out 1 week early to lose the jet lag, and get used to some of the climbs, and have an easy 2-3 days pre the event . 👍
This old scouser rocks an 11-34 on my Kuota, i need all the help i can get climbing 😜🤣😜
Nice FTW 👌- I’m looking forward to my own 34 💯
Out of interest are you swapping the pedals from your trainer to bike each time with the power for consistency? Or running multiple pairs of the assiomas?
Hi Jasper - I have x2 pairs of Assiomas. But the ones I use on the Kickr are the ones I use on the Wilier, for maximum consistency. I always calibrate after fitting .
going a little off subj, wonder if you had to elbow the cycling aside somewhat and prioritise recovery (function, weight gain, strength) after the mishap? i’ve had to.
sensible changes. get the right gearing first. better cadence will flow naturally from that.
Hi FFF - hope you are continue to build strength and health ! I personally spent a decent amount of time on the fixed WattBike Pro - just building my LT1 / Max Endurance Power and pedalling technique, plus a fair bit of time in my home gym gradually building function - ie movement patterns and conditioning with low weights . I probably hampered my recovery by going back to work too early and straight into max effort. Also I think I remained a little too focused on keeping the weight a little too low, which is a false economy, because it denied the body energy to recover. And to your point - form first and on the bike get the gearing and cadence dialled in - because from the solid foundation the rest will slowly but pleasingly follow
Is that a Ti bike hidden away?
😁 very good spot Neil !! I hadn’t noticed it in the background in the edit. I’ve owned it 9months now, but not yet ridden it - a Mosaic. Ordered it 6months pre my accident, and need to figure out what I am going to do after the Dolomites before I ride it / sell it
@@BikeRacingWithoutMercy once Recce, always Recce 🫡🫡 definitely have a ride of it. Ti bikes are sublime rides.
@@neilbuckley5796will do Neil - will do !
Stop making us lazy gits look bad Phill!
🤣 LoL Ben! The man who just completed Chasing Yellow !! You, Sir are insanely fit and active 💪