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Benefits of cycling
Get Fit in 4 Weeks Ep. 2 | Testing, Training Sessions & Recording Your Workouts

Get Fit in 4 Weeks Ep. 2 | Testing, Training Sessions & Recording Your Workouts


– Last week you may have
seen our video on introducing the fundamentals behind
any training program. It’s well worth checking this out if you haven’t already seen it, as this is the basis to
any good training program. This week the focus is on pushing yourself harder than you have done before. Introducing some new training
sessions that I believe are important to your training schedule, and maintaining your off the bike focus. Let’s go. (dramatic action music) Now whilst we could jump straight
into the training program, if you’ve got the time and
the opportunity to do so I think it would be a really good idea to test our fitness first. What you ideally need for this is a climb of around 12 to 20 minutes. If you haven’t got one of these then two eight minute efforts on the flat. That you can measure accurately, record your time, your distance. Basically you want to
get as much information as possible to build up
a base starting point, and from there over the
course of the four weeks we can test ourselves
again or just at the end to see if we’ve actually
made the improvements that we hope to see. Now a 12 to 20 minute climb should be ridden flat out, basically. You wanna pace yourself so
that you blow right at the end, but it’s not gonna be pretty either way. So start hard and hold
on as long as you can. (smooth music) Each week there are some key sessions that we feel you should
include in your training, to help really take your
cycling up another level. Cycling performance is
predominantly dictated by an individual’s ability to perform an exercise aerobically. So with that in mind the focus will be on improving this energy system. Some long efforts, some
short intense efforts, but we’ll detail each week
how long they should be, what intensity you should ride and how many of them to include. Now before you start any training session there’s one thing to remember. You need to warm up progressively for around 10 to 15 minutes, and the same at the end of the session. You need to wind down maybe a little bit less than 15 minutes, 10 minutes is enough at the end. This will help your body recover faster, but at the start he will help you prepare for a hard training session. So the first of the sessions
is the endurance session. This is kinda the backbone
of the cycling week. These sessions last
from 60 to 300 minutes, so it’s a lot of contact time on the bike. They’re also quite social sessions. So perhaps ideal for
weekends out with your mates. Your typical endurance session should be at an intensity that starts to get uncomfortable
towards the end, but for much of the ride you
can hold a good conversation and enjoy the scenery as well. These endurance sessions are great for improving your own
efficiency on the bike. How little fuel, or how
much fuel you’ll need will largely be dictated by your fitness. But the more you do you’ll find the more efficient you’ll become. The next session to focus on
are your sustainable efforts. You can include these on sessions from 75 minutes, right up to four hours. Generally I would advise intervals of around 12 to 15
minutes, maybe up to 20. You want to include two
to three repetitions, depending on the intensity
you’re riding at. Now these are pretty painful. They’re the same intensity that you had in your test, maybe a little bit less. For these efforts you really want to total 30 to 40 minutes of continuous
suffering basically. It would be quite rare to get to the end of an intensive session like this, without some drop off in performance. That’s when you know
you’re doing it right. When you get to the last few minutes, and you’re really grinding
away and it’s hurting. Next up are your VO2 efforts. These are around four minutes in duration and you can squeeze them out to seven if you were really feeling up to the task. These are repeated three to five times, and if you get to effort number four and you don’t feel a
drop off in performance I don’t think you’ve gone hard enough. You want to include at least
one of these sessions each week and it wants to be around
90 minutes in duration. So it’s a short but sharp session, and if you get to the end of it you’ll certainly know you’ve done it. The important thing to
remember with this session is the workload matches the recovery load. So it’s seven minutes
on, seven minutes off. Four minutes on, four minutes off. You really wanna total
around 30 minutes total of intervals for this workout. (gasps) Right, this is the worst one for me, anaerobic buffering effort. I start by doing 30
second maximum sprints, but only once every 10 minutes. As you progress through the series you can decrease the recovery down to two and a half minutes, and these are absolutely brutal. But you’ll see really quick fitness gains and you can’t deny, everyone
likes a quick fitness gain. So here we go, 30 seconds. (country rock music) Wow that was grim, and this
is by far the worst session. I wouldn’t include this one
more than once every 10 days. But I like to thank a former
coach for introducing me to the horrific pain, that
is this training session. The important thing to remember with this session is it’s
only six reps but I promise, six times 30 seconds really adds up after well, after one really. So we’ve talked you through
most of your training week now. You’ve got your intense intervals, the longer intervals, the endurance ride, but there’s one important day that I haven’t yet told you about, and that’s the rest and recovery day. Time to put your feet up. There’s no point training
harder and harder, day on day without recovering. Your body, it just won’t cope, you’ll run yourself down
and you won’t improve. So one to two days a week should be put aside for rest and recovery. Now that you know what sessions to include in your training week, we need to work out how
to structure the week. As a general rule I
would include one to two endurance rides spread
evenly throughout the week. Ideally Saturday, Sunday and one in the middle of the week if possible. As a guideline I wouldn’t
do more than three days on before including one
rest day or recovery day. These are the days that
your body will adapt to the training that
you’ve put it through. Without rest and recovery
we won’t get fitter, we’ll just become more
tired and worn down, and nobody wants to feel
tired and worn down on a bike. Don’t be scared to include
your interval sessions the day before an endurance ride. You’re only likely to feel
better on the endurance ride for having done some
intensity the day before. Conversely, don’t be
scared to do the intervals the day after an endurance session. You’ll feel tired, loose and a bit leggy but you’ll still get a really good, quality workout by
pushing through the pain. And once again don’t forget day four should be set aside as a
day of rest and recovery. Three days on, one day off,
two days on, another day off. One final thing to remember
with all of this training is to keep track of what you’re doing. Record it in an online diary,
on a notepad, in your phone. You have a computer perhaps on your bike, that you can use to download the data, upload it onto the internet. Whatever you do keep track of it. Keep track of how you
felt, how fast you went, how far you went, how
long you were gone for, energy levels, motivation. All of this information is really key to helping you throughout the program. So there you have a few
key sessions to really get stuck into over the next coming week. Don’t be afraid to change which days you do which intervals on. The only thing that I’d warn against is changing the quantity of which type of intervals you’re doing each week. Be sure to include the key sessions throughout the week, evenly spaced, and you’ll be well on track
to improving your cycling. I hope you’ve enjoyed this weeks video. If you have be sure to
give it a thumbs up. For more tips, or to read
my fundamentals on training, click down here.

82 comments on “Get Fit in 4 Weeks Ep. 2 | Testing, Training Sessions & Recording Your Workouts

  1. Remember people, it’s not a proper vo2max session if you don’t feel the need to vomit once you’re done. Same for the sprint session

  2. The last I heard, guns weren't allowed in the UK. Don't know how Chris manage to sneak them through the airport security.
    By the way can Chris also teach us how to get those guns. It surely ups the game for that perfect summer body

  3. Measure any physical challenge — and you will improve. Most of the challenges we take on appear physical – but the brain is central to the delivery of success.

  4. The video is true gold. Thank you a lot. The only thing I'm worried is have the enough time to do all this riding.

  5. …"that I believe"…not good enough. How about scientifically proven? Who wrote that script? And, what's that noise in the background? The core of the content is good, but lacks some polishing in the delivery (script write up, audio recording).

  6. Any and all of these are great training for people interested in racing. For people in their first few years of racing, I'd include one hard group ride that will put you in the red multiple times, and will teach you what you have to do to prevent yourself from getting dropped.

  7. Thank you a lot for making this series. I have been following the first video last week, and going to follow this one this week. You are helping us a lot to get better at what we do, and without a need of a coach. You are a coach yourself! Love ya.

  8. Good advice but surprised you never mentioned FTP,training zones heart rate and power.Are these not the cornerstone of a good training plan these days?Or was this for cyclists like me that don’t have a power meter.

  9. Cris give very good advices but in the end I do it by my own way since I am not in same shape as him. Tomorrow recovery ride with my son.

  10. Isnt "12 – 20 minutes climb" completely down to your fitness? Wouldnt it be better to find a climb of a set distance, and look to reduce the time it takes to make it to the top of that climb?

  11. Is Chris going to do a video on how to get a KOM on a sprint? There's a local one I'm targeting, and I often get the best time for the day (by a lot). I think I can get the KOM with some tailwind and the help of a monster sprinter

  12. is the Orbea Chris' former pro bike or his GCN bike? Really like the lines of it – cracking looking bike.

  13. Well done Chris! You're becoming a proper fit at GCN. Not sure how much of the content belongs to you personally? but your presentation appeared seamless and sincere.

  14. For warm up is there a heart rate zone suggested. I usually do done 3 aerobic. But would zone 4 threshold be better. Thanks for great video!

  15. Chris you are a legend.. you’ve added a dimension to my training, understanding and structure that I really need.. thank you sir.! 🚴🚴🚴👍👍👍💥💥💥

  16. I thought after an endurance ride, you’re supposed to do an easy recovery ride to help your muscles “recover”… not an interval session… please clarify?

  17. #torqueback
    I have a 24 mile (each direction) commute. 5 days a week. 20 miles are either up hill or down hill (4-6%).
    What kind of training can I do to be more efficient.
    I just passed my 62nd birthday and I'm not a racer.

  18. This Chris is a bit cocky isn't he, did you see him clipping in first time like he's a pro or something 😀

  19. I not gunna lie alot of the interval bits I didn't understand lol. How do you find out what each thing means and how hard it's supposed to be? Then how do I use that information? Thanx

  20. Wow, Looks like I have to quite my job just to train. Do you guys have a training session for working people?

  21. can you make a video about the nutrition during the week(how much calories, how much fat…)
    and can you tell us what and how much to eat on rest days.
    Would help me and I'm sure the other watchers a lot

  22. Absolutely awesome to see some basic videos being uploaded that give viewers structured knowledge to go out and improve their cycling. Chris is a great addition to the team also! Keep them coming guys, big thumbs up from me 🙂

  23. This video is really Informative. Scheduling training program is what I need the most and then a smart trainer 😆

  24. I cant concentrate on Chris's videos. Distracted by his ridiculously muscular legs. Best i watch it again cos i want legs like that.

  25. 2:23
    ENDURANCE
    1 x 60-300mins
    Once or twice a week. Able to hold conversation during ride. Uncomfortable towards end.

    3:10
    SUSTAINABLE
    3 x 12-30mins
    Include in rides from 1.25-4hrs total ride time. Pretty painful, about 30-40 total suffering. Should drop off in performance at end.

    3:56
    V02
    5 x 4mins
    Once a week. 90mins total duration ride. Recovery matches recovery, e.g. 4min on 4min off. Should drop off in performance at end

    4:50
    ANAEROBIC/BUFFERING
    6 x 30s
    Once every 10 days. 30s sprints with 10 min rest. Can reduce rests down to 2.5mins as you improve.

  26. Good vids! I am trying to combine training with car racing and trackdays ,and my last mtb race was rubbish because I was tired after 12 hours+ of driving(includes to and from circuit.) I`m wondering if I can get away with low mileage on bike, eg 2-3 bike sessions /week + 2 runs and 3 hiit/core /weight sessions. Or shall I just live with not being on the podium any more?

  27. Doing this training will not work for the senior athelite .The scheduled rest days is not enough once your in your 50s plus

  28. So for the sustainable efforts is there any rest between each 12-15min interval? If so how long should the rests be?

  29. Chris, great tips, but once again it only shows those paying attention how demanding cycling is on one's time! I (at 60yrs) have to settle for just getting on and having fun on bike. But, using some of your tips from last episode, I have got a little quicker! Why don't you guys wear gloves, I hate going down without them! I just noticed how often you Brits are riding bare handed in your videos. Anyway it looks like GCN did right by adding Chris to the team!

  30. Any recommendations for non standard week working shedule? (12h shifts , 2 days , 2 nights , 4 days off) i can maintain 3/1 first part cause i have 4 consecutive days off. But i tried to cycle before nightshift and i tell you i am dead tired in work… i can squeeze fast (1 hour or so) session after the second day shift thou. But still it's after 12 hours of work and early wake up (4:30 morning)… would you recommend riding during my work week or forgo it completly and just focus on those 4 free days? Any recommendations welcome. Thanks!

  31. Flatout for 20 minutes!?
    I have no Idea how hard I should pace my ride for that.
    Maybe be more specific – based on max power or max heart rate?

  32. Thanks for the fitness video. Is that technically the best way to accelerate when you stand in the pedals and the bike wobbles a bit and then it has a quite marked rocking motion as you put the power in. Wouldn’t some say it’s best to keep the bike as straight as possible?

  33. For sustainable training, I am not sure about the definition of intervals. What should I do during each 12 minutes interval? Is is just pedaling at ftp for 12 minutes? Although I don't have a pwoermeter but I mentioned ftp just to use it as a measurement of effort levels.

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