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8 Pro Cyclists Training Secrets | How The Pros Get Fit For Racing

8 Pro Cyclists Training Secrets | How The Pros Get Fit For Racing

– Have you ever wondered
how the pros get themselves into what they believe to be top shape? – Well in this video we’re
going to go through some old and new techniques that
got them to top form. You ready to go and try them mate? – Better get out of these
T-shirts into my kit first. – Yeah, let’s do a quick one. (bass thumping beat) Now let’s start off with one from the current World
Time Trial champion, Rohan Dennis. Now he tells me that he had a friend that filled his inner tubes full of water to try and create resistance and weight. And when he had a puncture, he tried to conceal the
water spraying everywhere with his hands. Yeah. It didn’t work too well. (bass thumping beat) – Hank recently spoke to Matej Mohoric, stage winner in the Vuelta and the Giro to get his training secrets. And the insight that he gave us was that he will always choose the lightest and the fastest possible
gear for training. This is because he
finds it motivating more to push harder and to go faster when training and when riding
on a real training bike. Even the tools and spares that he carries will be as light as possible. He even went so far once
as to ride with latex tubes on his training bike. But, he did admit that pumping them up and adjusting the
temperatures every single day did become a little tiresome. Matej, I like your style. (bass thumping beat) – Now, on the flip side to Matej Mohoric, Magnus Backstedt, winner of Paris-Roubaix, use to train with the heaviest bike he could get his hands on. He also use to fill his bottles with lead so that he would train harder. Mad. (upbeat piano) – Lizzie Deignan got in touch with us to tell us that her pro training secret is that she will
religiously start training on the 1st of November. However, she won’t use a power meter on her bike until the 1st of December. This allows her a good four week period to regain that good
connection with the bike, smooth pedaling, and in fact, increase of fitness
somewhat near where it was before her rest period. Meaning that soon as the power
meter’s strapped to her bike it’s going to be much less demoralizing. Maybe this is where her
confidence comes from. (bass thumping beat) – I managed to get ahold
of ex-teammate Adam Blythe to find out if he had a secret. And he said to me he rides
five hours in zone three, keeping the chain tied. Not looking at power, but making sure he keeps on that tempo. And he says that’s his secret. Boy that sounds really hard. (upbeat piano) – We had a surprise submission
from Tao Geoghegan Hart, who said that his key training session and his secret to success is a bike ride of only
90 minutes in length. And it gets better still. His bike ride is conducted at a heart rate of 85 to 90 beats per minute. I know, it seems unbelievable. What he does do after 40 minutes, or around 25 kilometers an hour, and no more than 100
meters of climbing though, is a long interval sat at the cafe sipping coffee. We were blown away by this. You could be as fit as
a World Tour bike rider by drinking coffee. Now okay, this is obviously not his key session for building fitness adaptations, but it is the day where his body recovers and therefore becomes stronger. And it really emphasizes
just how important it is to pay attention to your recovery. (bass thumping beat) – Now my personal training
secret was to motor pace. I got my dad an old moped, made him sit on it for three hours, and I use to sit behind him to try and replicate the speed of Peloton. And this really helped me
get speed into the legs. And also helped with the sprint. The sprinting of 40 50K an hour. That’s a secret. Don’t tell too many people. (bass thumping beat) – Right then, my key training secret isn’t actually that secretive at all. I’m a complete training nerd, and for years I’ve
uploaded every single ride to an online ride sharing platform. Guess which one. But because of this, as soon as I worked out that a 1,000 kilojoule workload for an hour was 280 watt average, I became fascinated with those numbers. And the cadence of 85
to 90 was always key. On my endurance rides
of five to seven hours, I would always maintain that number. Partly because it was right at
the upper end of my zone two. But also partly because I
just felt good doing it, knowing that I was
burning 1,000 kilojoules. And I can honestly say every single time I
did one of those rides, within the next two to three weeks I have always won a race. So it gave me a good confidence boost too. – I hope that gave you a little insight into what the pros get up to. – If you have a favorite training session that you think guarantees good legs, do drop it in the comments below. We’d love to hear about it. – And give this video a big thumbs up if only for that view. Look at it. – Mont Blanc back there.
– Amazing.

58 comments on “8 Pro Cyclists Training Secrets | How The Pros Get Fit For Racing

  1. Secret training hack- avoid zone 3 heart rate. Minimises fatigue from long rides, maximises benefit from short, intense ones. I’ve an ftp of 320 from 7.5 hours training a week.

  2. I’m still trying to work out how sometimes I’ll step out of the door feeling amazing and within 30 minutes I’ll be counting the minutes until I get back home, while other times I’ll feel like death for the first 30 mins before perking up and setting PB’s in the 3rd or 4th hour?!?! Some days you are the pigeon and some days the statue…

  3. I thought that Dennis' advice would be to get to the feed zone before you leave your team so at least you can get a jam sandwich.

  4. It's quite simple.
    Increase the weight, increase aero resistance, but maintain the correct geometry.
    Then start training as planned.

  5. When you talk about the heart rate zones and the percentages do you mean of the max. 60min-heart rate or of the 20min-heart rate?

  6. there is no secret … if you train in a heavy bike and you ad some weigth or harder gears the results are more power and speed when you jump to a ligth race bike, I normaly ride my cyclocross bike for training and once a week jump into the slim road one… just a few KG less make a big diference.

  7. Combo Ladders!!!!!

    Power interval straight into a climbing interval straight into a steady state effort!

  8. I'm in the US Navy and I've started leading some indoor bike sessions (using all your great training tips).

    My secret is to lead two sessions back-to-back so I'm forced to do twice as much as I would normally do.

    Just tested my FTP again tonight and it was 5% higher than six weeks ago. (269 watts. Not bad for 45)

    My other training secret is to get motivated by watching GCN and following Chris on the unnamed ride sharing platform. I'm a number nerd, too!

  9. I pick a pub 60 kms away and set myself a goal of under 2 hours or no booze when you get there, same applies for 30km 90 km etc etc

  10. I'm not even close to pro, but anyways.. my training is mostly 70-170km rides in hilly terrain, where I treat each ride as a sequence of 50-150 strava races, alternating between recovery and trying to set a new PR (or in rare cases, a KOM). Haven't hit the ceiling yet…

  11. What about chris Froome didn’t he climb with his brakes in to stimulate a alpine climb when he was living in Kenya

  12. Hi Guys. Some great tips, but what was the camera operator riding on. It sounded like a badly tuned 1950's tractor about to give up the ghost.

  13. For what it's worth in my experience the gym stays in the legs much longer than the bike, but the brain needs the bike more than the gym. I've spent too much time in he gym and lost confidence on the bike, and spent too much time on the bike and lost strength. If you can get the balance right you'll be flying

  14. A vegan youtube joined a zwift race very day on workday in winter. Week in week out and now is at 5W/KG this is what I will do for my next winter.

  15. although yes adding weight to your bike will increase your muscle mass, and perhaps make your sprinting better, it still won't make you better in fitness. Cycling never gets any easier, you just get faster. You add weight, you will go slower but produce the same amount of power.

  16. Intervals. 6x at 6 minutes each, with only 4 minutes of recovery in between. Do that on successive days, then have an endurance ride of at least 5 hours on day 3.

    That’s a training session shared with my by a current national champion of a large European nation.

    I’ve been able to increase the NP on my rides between 30-50 watts in only two weeks.

  17. I’m gonna go ahead and call bullshit on a few of these. I don’t believe that anyone would fill tubes with water. Also, fill a bottle with lead? Nope. That stuff is literally poison and will kill you. Filled with water and sand, sure. Lead? You kidding me? K

  18. Best 2 training sessions on back to back days with decent base miles in legs:
    1st session: VO2 Max efforts 4x 4 On 4 Off or 5 On 5 Off to a max of 25 mins of work.
    2nd session (this one is great to build race-like intensity!):
    2×20 minute intervals: 12 minutes SWEETSPOT straight into 8 minutes of fullout: 40 seconds on 20 seconds off(Tabata). 10 minutes recovery in between. Add another interval if you feel you can. I haven’t got there yet.

  19. Hill repeats!! 35minute session or 6 laps of my local hill fluder hill in kingskerswell 3x per week, 1hr sweat suit sessions 3x per week on the turbo trainer and 3x 5k jogs per week! 💪💪💪💪🚴🏿‍♂️🚴🏿‍♂️🚴🏿‍♂️🚴🏿‍♂️😁😁😁

  20. I really should cycle in some real recovery days – but I just can't seem to skip a day knowing that I have such a limited season here in Canada. That being said, when I find I'm falling behind my standard tempo for a ride, I switch off my speedometer and just enjoy my daily ride. I take more time to take in the sights and just relax. Usually I find my next ride goes a lot better.

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