In this video I will share a simple strategy to show you training rules that you may be breaking. This video will surprise you what the differences are between training and motion. Let’s increase your fitness together!
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Maximizing your cycling performance begins with understanding your fitness foundation. In this concise tutorial, Coach Scott from Kinetic Cycle Coaching unveils a straightforward, at-home method for conducting a VO2 Max test.
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The Kinetic Cycle Coaching YouTube channel is produced by Coach Scott and his video team. All LIVE sessions are prepared and delivered by Scott in his home studio. Scott trained in sports science in the 80’s and 90’s but continues his studies to this day. That’s over 30 years in the industry. As an International bike fitter and coach, Scott has worked in various domains. He now wants to bring you straight talking answers to your questions (with the hint of Scottish humour 🙂 #cycling #roadbike #fitness
Folks hello welcome I was trying to play a little trick on you there but I ran out of fingers to do it I need somebody to edit my photographs uh is Princess Catherine or whatever her name is available okay anyway you have come to the right place it is coach Scott
Kinetic cycle and coaching where I’m going to give you a hell of a time over the next 30 or 40 minutes some of you are going to increase your training time yeah and some of you are going to decrease but increase your Fitness how’s that possible coach everything to do
With my fitness is about how much I train my distance my miles my kilometers my altitude the time I spend away from my family has got to be worth something I’m going to show you something that’s often overlooked and something very very simple that will give you extra training
Time yeah I’m telling you now buy one get one free I’m going to be selling training hours on shelves in a supermarket grocery store Corner Store daily whatever you want to call it anything you want okay if you’re new to the channel welcome if you’re brand new to the channel you’ve probably left
Already okay this is something a little bit different I am a coach yeah I’m not an internet Guru I’m not a YouTuber I actually am the real deal fully qualified over three decades of working with people that have represented their country at the Olympic Games World Championships Commonwealth Games all the
Way down to the absolute beginner as David Bowie said okay Lovely song lovely guy never met him wish I could he was cool I’m not so cool but you can be cool if you join me in school that was terrible that was all natural so we’ve
Got 30 or 40 minutes of that are you still in for it I’m going to share with you a fantastic model that you can use today after this do you want more from me hey we gave away oh look by the way the usual stuff you want to follow me I
Am on Instagram okay new account not the big one here I only need 40 people to go up to yeah 2,400 which is an important number because the old account was 24,000 so yeah kind of puts me back in there hey if you’re not subscribed to my
YouTube channel why not do are you so stupid are you one of those people that will message me telling me that you’re older than me and you don’t know where the button is okay why is everybody so polite on YouTube Hey and don’t forget to hit that subscribe button I’m telling
You hit that subscribe button okay because I’m giving you this content for free okay it’s the big thing with a thumb on the channel it says subscribe if you can’t read translate it into your language just put it into Google or something please hit that subscribe button and you’ll get lots of content
Every single week okay okay anyway let’s dive in who wants to come into school yeah the the link is in the description I can share it there you can QR code go take that I’ll share it at the end again inside school you’ll get a community
Aspect over to nearly 3 ,000 people and it’s very very positive Community Community Driven I post there regularly we’re going to be doing live workouts ex yeah we shared some t-shirts in there as well we got two winners last week do you want to win a
C yeah do you want to win one of these I’m going to be given two away okay so at the time of this live video you’ve got to the end of March okay I’m going to be putting a competition in tomorrow dead easy to enter it’s not questions I
Know most of you are thick okay you’ve got an IQ just above 70 okay I know why do I know that because you’re a cyclist and we’re all daed we’re all crazy but yeah there’ll be no question it just usually sharing some pictures I like pictures that doesn’t mean that I’m a
Sexual deviant okay there’s nothing wrong with me okay right there’s honestly I just I like people sharing I love what I do okay I love it I love training I love Fitness I love performance I love coaching I love competing I just love the whole experience and if you don’t have that
Umbilical cord that Cognitive Connection with the love the passion then it’s downhill now I’m afraid I don’t care where your Fitness is at I’m going to take you from a starting point and I’m going to transform you whether you join me in my free content here on YouTube or in
School or you come into my paid communities on school or even my onetoone coaching okay anyway shall we get started coach okay everybody at any point during the video you may leave if my language gets a little bit fruity and there’s children around oh God okay I
Don’t mean it it’s just that I have a springer spaniel brain and a Scottish upbringing you put the two together okay however I’m doing myself a disrespect I am a very highly regarded coach okay I mean that and I’m confident about that I know that okay start how do you rate your
Fitness okay how do you rate it what does that mean do I give it a score out of 1 to 10 coach you could do but what I want you to do is to look at your Fitness and say where is it where is it today okay how would you
Rate if you were asked the question okay okay it’s not a trick question it’s a question that I often ask uh people to give me so let’s say you and I watching now we’re in a call and and you said hey coach help me I say okay tell me where
Your fitnesses at and you’ll say oh it’s okay oh it’s not as good as it should be I’ve been restricted you start to tell me a life story about what’s happened in the past you give me all the excuses okay everybody’s got them they’re not excuses okay they are real
Life situations they are pages in the book your book your life okay we used to have a show in the UK called this is your life and they used to bring out this big red book and the celebrity would sit down and I used to laugh thinking I wonder if they bring out
Some old girlfriends or I wonder if they bring out some old uh friends that he really really doesn’t like okay and he’s got to shake hands and SM but anyway this is your life what’s your Fitness where’s it been so the first thing I will always say and you know this
Fitness is not a linear Journey okay is it it’s Peaks and troughs because your life is very much like that it’s ups and downs Peaks and troughs Hills and descents mountains descents up and down okay life’s metrics do the same but due to some of the conditions that you’ve
Preset okay you rate your Fitness so let’s say what have you got FTP hands up who does that my fitness is based on my FTP there’s nothing wrong with that as you know I’m not a big FTP fan in terms of the fitness score what about V2 you may then rate it
Against V2 okay this is a better way than and FTP because it dials into some more Genet genetics and it dials into your weight which we know is directly linked to your health oh I know hey you can be fat and beautiful okay but the thing is we’re talking about health my
Passion okay is Health biggest killers in the world cardiovascular diseases capillary diseases so we’re going to talk about that a little bit as we get into one of the key aspects about your Fitness so basically restricted from time yeah you’re restricted with time coach my structure is pretty bad so my
Fitness is where it’s at but it could be better okay now remember the Gap Theory I’ve talked about before so that that where I am where I want to be that constantly moves okay you’re constantly chasing okay it’s like the road runner in coyote right uh they’re both the same thing I I
Can’t remember who he was chasing uh you know what I mean anyway the well no the coyote Chas is the Road Runner we could do a whole chat on this couldn’t we cartoons from the 70s and 80s okay what was your favorite no stop there we’re talking about training coach
Okay spring a spani your brain it’s going off pull it back in pull it back in everybody shout pull it back in come on Coach stay with it oh can you imagine what a nightmare I was in school okay we’re back in the room yes I was a teacher for 25 years
Was a worse behaved in the classroom ask any of my exles anyway the thing is okay we’re constantly chasing so it’s always in front now there’s nothing wrong with that is there if we’re constantly re-evaluating our goals and we have short midterm and long-term goals but the fact of dissatisfaction of where
You’re at I want you by the end of this video to step back from that sit down and say I am happy with where I am today okay stop looking and hit the pre previous life and start looking now and forward okay but the previous history of your journey will continue to repeat
Itself in slightly different disguises the same obstacles will arise and if you haven’t got the solutions for them you will fall down again okay but how you rate your Fitness is generally based around Concepts that you’ve created laziness po structure time other people getting in the way
Yeah you put a ring on your finger okay put a ring on it okay that is a positive people and we got to work with it okay so just in your head rate your Fitness where is it okay I don’t change it just because I’ve said or don’t be negative
Think about it okay but what are you using as well are you using past experiences that’s going to run out of time isn’t it when you hit 50 60 70 you know what you were when you were 21 okay you’re not 19 forever right so remember
That what about straa there’s a good one hey you’ve just got a few PRS Tailwind okay oh no it wasn’t a Tailwind coach no I was I was doing well but there are other comparisons there but there’s the deadliest comparison against others I’m comparing myself to people coach my same
Age they’re in my age category what a lot of nonsense cuz even when we get to 50 or 51 to 55 a 51 year old versus a 55y old there is quite a big difference there as well be careful the comparison is you in the mirror it’s you versus you
Always now there will be crossovers on Journeys and you sure you can have other people and we dial into things I can show you percentage times against other people and such if you do loads of things okay but free content coach don’t give away too much I’m only joking but the thing is
Fitness where have you scored it where is it now okay I’m going to give you fre hours I’m going to give you free Fitness okay stay with me so what is load versus adaptation well it’s the basic principle of training coach load versus adaptation is how much we load based on the
Adaptation of the body okay simple so what is your load how are you measuring load TSS coach okay training stress score what is that well it’s an equation based on the duration the intensity okay cool are you measuring it properly versus your TL maybe you don’t know how
To get inside free school there’ll be some videos in there where we’ll share all that but the thing is the very thing that you’ve already started you’ve underpinned okay you’ve framed your Fitness in a little frame you’ve got your metrics that you use to create that score okay so your load versus are
Adaptation is the fundamentals of training but it’s useless to you it may as well be written in a foreign language because the very things that drive you mean that you force up load because you’re low on time you force up load you change your structure you force up load
You get sick you get injured you lose some you chase load you chase chase chase workouts and I’ve talked about this before about the Chaser will never catch there will always be chasing and what happens the adaptation gets torn to shreds you stay catabolic for longer and you’re only training 6 hours a
Week you Fanny and you can accommodate it so here’s the thing I’m your boss okay come on sit down Mr Jones okay now we got a new contract for you Mr Jones what we’re going to do is give you six hours of work and we’re going to give
You a pay raise how does that sound Mr Jones look hell mate that’s brilliant it’s great six hours of work and I get a pay R yes Mr Jones you think you’ll be able to cat with it oh sure boss no you won’t you funny cuz you can’t even train six
Hours a week on your bike and accommodate the adaptation that was my uh part English part Scottish part Oliver Twist I don’t know where that came from but anyway bear with me you got me so you’re not been able to accommodate 6 hours okay right of training
And your life so how in Earth can you accommodate more load and more training hours right there is a way okay don’t worry there is a way but think about that what are you chasing why have you got this Fear Factor built in that hey
If I miss a day’s workout then I lose my fitness that does not happen let’s take me for example how would I rate my fitness right now 53 years old a number of conditions some uh that are registered with my doctor and some that are registered with a little man
Down a back alley okay but the thing is I’m happy with where it is always every single day whether it’s up or down okay I base my numbers on you know some personal information yeah again I’ll share that on another video but the thing is I say that as another video
Remember at the point of filming this live stream I’m in a program of sharing map testing for me via two different Power meters that by about 15 wats and I’m on a journey to try and do an event that will allow me to cycle under 1 hour
For 25 miles nothing great some of you will say oh God I couldn’t do that but again something I’ve done before but I’m doing it in a special way okay I have a health condition I have a yeah few other conditions but the thing is my fitness
Is based on a number of things I’ll share at the end of the video so I’m quite happy with it but I want you to think so as a kid and I can go way back you know I traveled uh uh to my first country outside of Scotland at the age
Of 12 to compete in a competition at 12 years old so that’s 1981 and I’m traveling away okay that was a big thing in the 1980s you know you traveled out of Scotland it was very you know highly likely you were never coming home but the thing is so from that age
And then serious comp competitions from age of 14 I’m now 53 closer to 54 so we’re talking a long long time okay 40 years okay so that’s done something to me again it’s one of the key points I’ll come to at the end now in that time although I’ve got health conditions
Impact on my weight through my ulcerative colitis since the age of 18 when I was first sort of officially in a bod pod type thing and Wade my weight hasn’t changed a great deal since the age of 19 so a FL uated probably about 5 kg over
That time less now than what I was then okay so again but that’s been pretty static most of my life so there are other things that I’ve got an advantage from some of you may may be the same but some of you may be starting your journey
And you’re chasing time you know Hammer Hammer Hammer Hammer got to find time got to find time and you’re screwing up a lot of things okay so I want you to think about training time versus motion time what does that mean okay so we go back
Mr Jones is giving you six hours of work and he’s going to give you a pay rise don’t know what accent that is he’s giving you pay rise six hours of work oh hands up I’ll do that six hours of work is the the sort of Norm of a basic
Training plan a coach would prescribe a good coach right because it’s one hour a week within a rest day now most people can do more or less but it’s a good period of time that allows you to stabilize the habit and if you haven’t got the
Habit then you’re never going to get the routine without the routine the structure is impossible without the structure the adaptation journey is very very difficult okay so when you’re all over the place piz and TRS because you’re chasing the load because of how you base your Fitness metrics okay
There’s no longevity to that again I promote longevity of motion you can come and join at any time a unbelievable Community Driven coach Le program okay inside school anyway the thing is okay motion time is incredibly important and it’s the thing that a lot of people don’t understand so you may
See as not sitting on your ass so let’s take somebody that trains 10 hours a week I’ve seen it I’ve done studies on it and some of my clients fall into this train 10 hours a week but they sit in their ass 10 hours a day
So I want you to think about the motion look at longevity of life not longevity of motion but look at longevity of life look at the cultures that live a little bit longer sure they’ve got H the core habits of of of a good diet in terms of
Longevity of diet okay but they’ve got motion they’ve got movement okay so when you’re training you are at the extreme level of motion actually a damaging level why because your physiologically breaking down your body’s resistance to the harshness of an increase in carbon dioxide so we get lactic acid hydrogen
Ions and you’re trying to create buffering systems to accommodate that many of you will have different levels in different areas some will develop a more of a skeletal approach some will have a faster response cardiovascular there’s lots of different ways but one training effort okay has an adaptation and it different phases in
Your training you will promote different aspects of it okay it’s just the Synergy everything’s connected you push up your FTP you push up your Zone 2 okay you push up your V2 you push up your power to we everything’s connected but not to the same ratio in every individual and
It changes as we get older okay but your motion is important so if the workout is one piece of five nutrition how hydration stress sleep workout okay they all Interlink with what inflammation inflammation is the body’s indicator for stress buildup so adaptation workouts some people will be swimming in inflammation the very next
Day maybe not aware of it feels like they’ve got a head cold my legs are aching oh I’ve got a cold coming you haven’t push yourself so hard your body is not reacting very well to it it’s taking a little bit longer okay your gar may say 74 hours to recover but you’re
Like that I can ride again tomorrow okay I think 74 hours is a bit extreme coach I’m just making that up Garmin don’t say that by the way okay maybe 36 hours but some can be a little bit long especially if you’re riding for 10 hours in a day okay as some people
Do but think about that so now go back to your Fitness okay and your Fitness is what your ability to cope with the needs of the environment yeah so you do a Long training ride say you do 3 hours you do it in a group Ride 4 hours you’re
Falling asleep in your chair at home you’re a your conversation with your partner and your kids you’re irritated and frustrated with them for breathing the same air in the same room as you okay something’s not right you cannot cope with the needs of the environment you’re placing too much stress that your
Fitness is actually being yeah well oh no that’s the way it is because I’m I’m recovering coach I’m on a recovery zone yeah I’m in a recovery day think about it you have to accommodate all these so look at your motion if you’re spending one hour on
The bike what does that equate to in terms of mobility and stability work okay stability comes first then Mobility so I should have said it the other word what I mean by that the strengthening around a joint comes first before you stretch well you’re doing stretching well stretching should come after the
Stability work but it’s part of a routine how much do you accommodate any changes in your nutrition post-workout yeah oh you know do you make alterations into the volume of alcohol that you drink if you are not making these alterations and you are adding inflammation to your system with
A Chase of a load than you expect yeah what’s the outcome going to be the immune system is going to become suppressed because it’s coping with all this inflammation and po okay there will be that popping point where either you get sick or you get demotivated and it’s as simple as
Managing the load the load is super important so I would say very importantly to anyone you build more cement before the bricks so what are the bricks the bricks are those key workouts the brecks are the load that you chase that you f yourself hey I can just go a
Little bit harder okay workouts are built with bricks but they are held together with the cement of the zone two of the more controlled efforts so rather than increase your training time increase increase your motion time first so if you haven’t got a program of supportive work off the
Bike stability Mobility a change in nutritional habits which normally leads if people were to say to me what’s the one piece of advice viice you could give Coach one piece of advice eat more in smaller meals more often during the day so if you do a hard training right
Anybody get gastric problems you’re eating too much you’re hungry never get hungry you shouldn’t get hungry on the bike if you are you’re it’s a sign to say that you’re fueling poorly remember the video I shared about calorie intake if you’re going to go beyond the working muscle storage which is normally around
Two hours you have to fuel from the get goal look at what you’re expending in terms of calories take 50% of that and then divide that by four and work out your carbohydrate intake from Hour 1 2 3 4 and so on and then you will stay in top
Of it using what you’ve got stored and constantly topping that up okay that allows you to finish the work out feeling like you could do another one that’s the true feeling of a z two workout I could do another one but you’re restricted by time your structure
So you chase load so you make it a little bit harder than it need to be where does this take you it takes you normally to that 6our point and then explosion because you can’t cope with that volume of time because you’re going too hard you can’t recover so you’re not overtraining you’re
Overreaching okay so motion time so what can I do well if you think about it if workout is one part of five if I inre my nutrition therefore my adaptation becomes much better the workout is only a stimulus it does not get you fitter it gives you the platform to get fitter
Okay so the workout is the operation and the recovery is the growth part so you fuel it very well and you water it and then you support it with Rehabilitation okay so you put yourself in a in a in a prison let’s say yeah lock yourself away you come in you’ve
Got to rehabilitate the body back into this hey this new body so you need to do the exercises if you’re not doing them you’re limiting your progress okay without a doubt there’s no there’s no one can come back and say oh yeah I’m okay I don’t need to do any stretching
I’m very flexible you’re placing the bottom half of your body and an isotonic contraction in the upper half an isometric you loading up and imbalancing the antagonistic relationship of most muscles especially in the upper body okay you’re designed inefficiently from birth your quadrip quad suggests four what does the
Hamstring suggest one okay so there is an imbalance between contraction and relaxion through that stroke enway and this is going to pull and leverage things out of place you’ve already got knee pains at times ankle pains hip pain neck pain well that’s all the bike fit
I’m going to go and see a bike fit hey coach can I come and see you it’s not going to fix it okay it’s going to help it if you’re on the right bike but you need to understand that you’re placing stress on your body and it needs
Maintenance it needs like a car it needs that regular checkup I often say to people how long do you spend washing and maintaining your bike oh I train mostly indoors the same thing do you take it off every week do you you check all the
Buls do you clean them do you make sure sweat’s not get into the key points sweat’s dropping down into the bottom bracket is it getting into your headset make sure you cover that headset if you’ve not got a complete unit sweat will get in there it will get everywhere
Do you undo the bols do you make sure everything’s nice and tight do you undo the saddle take the seat post out grease it down take your pedals off every week because a lot of people have their bikes indoors and heatings on off and all sort
Anyway the thing is motion time so a lot of people can add walking a lot of people can add stability stretching Etc before you need to add any extra training hours and it is an area undervalued because everybody chases workouts okay so you have to understand that the key component to
Everything we do is a behavioral driven Fitness goal behavioral it needs to become habitual it’s a habit that you create day in day out your workout is not a standalone okay one knockout punch it’s part of a continuation it’s one page in a novel a series of novels and these
Novels or these books that you write are these little episodes whereby health is good health is getting better and I’m in a program of following the structure and I follow the workout in a nice easy way whereby I make sure that I don’t chase key workouts
Just because I miss a day remember I talked about the sandwich effect soft hard soft hard that’s a straightforward formula okay if you’re training say three or four times a week and you just mix the two up you never do two hard ones in a row and you really understand
That if you’re going Beyond two hours I don’t care how fit you are you are in a much better position if you take a positive approach to fueling and hydration remember your body gets far more efficient with fuel and it will tell you I don’t need fuel now I’m
Learning what’s your body’s greatest asset homeostasis it finds out steady state okay it remembers and it learns so you place it in a stressful situation and it it it will learn so just because you don’t feel hungry doesn’t mean that you’re not and you got to remember that
Okay that one tip people do not eat enough because many people fall into the Trap of chasing workouts to lose weight you will lose weight okay you clean up the off the bite work and it works okay so I would reckon that most people so if we get into behavioral responses now go
Back to how you rated your Fitness so if you rated your Fitness negatively bad lower than what it should be worse where you were worse than where you were last year you’ve got to remember the one key principle never complain about anything in life from the work you have never
Done okay so the work you didn’t do it happened it’s in the past so where you are today is the best you can be now think about that for a second second the best you can be is where you are today can’t change anything so why do
People complain so much I wish it was better we all do so the best is today what a revelation this is the best I Can Do Better well what are you going to do about it you’re going to do something about it tomorrow but you’re not going to chase a hard workout why
Because that’s just a brick I got to create the cement to sew the bricks remember your threshold push your faster ride is supported by your aerobic building your capillary density and the way that we maximize that is through exercise that can try and Link a close use of fuel 50%
Carbohydrate 50% fat we can get close to it at our zone two we find our zone two with fuel we direct a power that’s in the middle of our Zone our heart rate is a supporting actor it’s never going to win an Oscar for supporting actor but it
Gives us an indication but your heart rate is a health Factor 100% your resting heart rate okay is going to tell you exactly how you are you know feeling at the start of the day if it raises five beats there ain’t no workouts happening that day are they okay you’re
Already feeling symptoms of tiredness Etc if you chase workouts there’s no longevity so you start to use basic science and it’ll help you it’s that simple but your ego will test you of course it will because you’re a warrior you psycho you exercise you are not normal okay you are outside of normality
You go outside your comfort zone because you’re like me you love the journey uphill into a headwind Jesus this is me versus nature this is me versus the road I will conquer so for me if we go back to that 12 year old getting on a boat
Okay going to a foreign country in northern Europe okay to where I am today it has been a daily involvement sport exercise fitness performance has been in my life every single day from when I can remember I can’t remember a time even in my worst periods in hospital 4 weeks was
My longest stint with my colitis it was still part of me I was still working believe it or not in the hospital and still trying to conjure up new ways using my experience there to create something for other people did I worry about losing four weeks when I couldn’t
Exercise did I worry about when I broke my neck and I was off the bite for half a year no because I knew that I would just follow a program I didn’t need to chase I would catch up and I might even hit newer Heights and I still feel the
Same today so my Fitness today is great because it is the best it can be the Gap that I’m chasing to where I want to go I will continue to create a hierarchy of goals that allow me to get there each day I will have a Target so when I do a
Zone two ride I make a Cognitive Connection this is why I’m doing this this is important and when I finish whether I do an hour 90 minutes or 2 hours when I finish job done pat on the back off I go but it is almost natural so when it becomes
Natural it means that you’re making progress but you got to love it folks if you’re dialing into something and you hate it and you’ve got the wrong goals if you’re dialing into to do workouts that are solely for weight loss you’ve got the wrong approach youve got to set
Yourself new challenges and you’ve got to do the work off the bike six hours a week on a bike is a good volume but it’s a small amount in the bigger picture of things and the amount of hours that you’ve got available think about that
For a second I would say that for most people if they do the Mickey Mouse versus Einstein Wasted Time versus focused direct time that leads you towards your goals you’ll find more time as we always say if you want it you’ll do it and for some people it just means
Going that extra little bit maybe outside of their comfort zone you get out of bed half an hour earlier but if it affects your Fitness for day-to-day living meeting the needs of the environment you’re chasing load okay you’re chasing one that’s a simple little check so what do you do you back
Off you find the level that works for you most people should start with one key workout a week that pushes them to higher levels and that key workout should be under one hour or you’re doing a zone two ride with a group and you’re doing two or three hours it’s not zone
Two not for you that may be the key workout for you how are you recovering from that as soon as you go beyond 2 hours most people are going to be going Beyond stored glycogen in the working muscles okay and for some people especially if for new to training that
Can take at least two days okay refueling and it doesn’t mean you just eat loads you can your stomach doesn’t change in fact your blood supply to it decreases for that first 2 hours after the exercise eat more smaller meals more often and you’ll be healthier okay find the hours
Okay find the hours okay it’s there I trust me they’re all there create the Habit love the habit and suddenly things grow naturally and you’ll be amazed at what you can achieve Ride Slow to ride fast I’ve heard that phrase a lot well we’ve been doing it since earliest days I’ve been involved
In training I get bamboozled why people H don’t want to do it okay but it is that driver The Warrior nature in most of us okay is pushing us through our ego not through our human emotional conscious sensible side okay devil angel quarrel stick with the the softly softly
Okay CU When you go to push those hard workouts boy you will experience some extra power and speed hey folks I did go on a little bit there I do apologize is everybody still with me okay we don’t seem to have a count on why is that coach did we uh mess it
Off I think I’ve taken it off can’t see it I think I’ve moved it no it’s going anyway are you hitting that Thumbs Up Button if there has been any value that’s come to you please like the video tell YouTube okay 120 thanks I
Don’t know where I I can’t see it at the moment very strange thank you 120 people on please hit that thumbs up button I can tell okay there’s only 50% of you have done it so far if you’re still on please just look down for the thumb tell
YouTube YouTube is a very yeah it’s a difficult uh partner to have hey folks we’ve still got some time H I have got 121 that would be my wife H Thomas has just jumped on now thank you dein we’ve got some time for some Q&A yeah so if you’ve got a
Question uh stick a little hashtag in the chat and I’ll get I’ll stay on for another 10 minutes or so okay if you’ve got any question okay and uh yeah I’ll be happy to answer just remember join school we’ll be giving away some CS okay uh
Question I’m going to say Bart Bart is that okay is it smart to plan recovery week well period in women training plan the structure of three weeks yeah yeah that’s that would work okay it if that’s regular I could spend lots and lots of times talking about that what with
Female athletes uh and I’ve worked with people uh yeah we could talk about changes in terms of nutritional changes I could talk a lot about it because it’s impacted on me with my uh disease in terms of my my colon and this may impact on people hormonal responses especially due
To limited nutritional absorption levels remember folks I’m going to be sharing a new very new 2024 Elite level DNA testing that the pros are using and I’ll share my data with you and I’ll show you absorption levels Etc and how this is analyzed I should have those results
Pretty soon timing of this H video maybe in the next few weeks okay so I would say but that that’s that’s fine yeah Scott for the average cyclist not planning on racing but approaching it more for a health perspective that’s my new plan that’s longevity of motion that
Is you you’ve summed it up that is for most people they don’t need to race a race can help identify some metrics for some people but not everybody wants it in fact very few okay how would you personally segment your training volume towards cardiovascular versus strength cardiovascular would be number one okay
And strength would be second so cardiovascular in terms of developing capillary network is key why because capillary network will decrease much faster than your strength will as we get older and its capillary Network in terms of oxygen in terms of feeding the cell that’s death okay
That’s it so if you think about that the shrinking of the capillary Network we want to extend that that’s why I focus on zone two and zone five we use strength work to make sure that the muscle tone stays longer so we increase the strength through no more than just
Body work in fact those of you in longevity of motion remember we have a live Cadence session tomorrow where I will do highs and lows Cadence we’ll do one leged drills and we’ll do strength drills on the bike and I’ll show you all three and how they work so yeah
Cardiovascular uh quintis massively important okay but the strength very much important as well but the strength will come okay but strength in the gym is different from strength on the bike in terms but yeah lean tissue decrease little bit slower but it will happen than the cardiovascular Alex dang how are you
Question what’s the best homemade fuel that’s easy and affordable I keep bonking on be yeah it’s very expensive Alex okay so carbohydrates okay calories whatever you can make so sometimes I make H I use H softened oats I soak them I use honey uh raisins but come into school
Cuz we’re sharing 15 meal plants every week H from this month they were in another program where people had to pay and now I’m giving them away for free okay so you will get H great examples and people share what they use as well you can make your own
Rice cakes but things like honey what you’re looking for is obviously if you’re buying fuel folks you’re looking for more complex carbohydrates F in terms of its viscosity should start solid to liquid during any long ride okay because your absorption needs to be slower whatever
You eat you try and eat in small amounts over a longer period of time try that Alex okay I’m going to be sharing some can I have a cap yes caps are well yeah coming in we’re going to open the kinetic uh cycling uh kit shop it opens
Tomorrow believe it or not yeah it opens tomorrow uh I’m not I can plug it all you want I don’t make any money from it folks I’ve got the prices as cheap as possible so that you get to wear the kit it’s great for me you take photographs
You share it all great for kinetic okay Dean what are your thoughts on uh pneumatic recovery boots okay I’ve tried them yeah I’ve had them anybody seen the video I’ve shared on them uh do you have any experience with yeah yeah yeah they’re a big investment okay so I’ve
Used full leg and I’ve used half leg and I got to tell you I bloody love them okay however I didn’t notice any different to them and a massage gun in terms of how I felt so basically what we’re talking about there what Dean’s mentioning is the the there’s cuffs and
Basically they restrict and relax so basically you are creating vasil constriction and vasil dilation uh so therefore the blood flow anybody ever had treatment on say a joint problem and they’ve had it feels like electricity been fired through anybody ever done the basic of a hot and cold treatment so you
Take something like a hot water bottle in an ice bag 30 seconds on 30 seconds on hot cold what you’re trying to do is vasil constrict vasil dilate so you’ve got the very expensive uh boots and and full length uh leg uh almost like socks and you can
Just do hot water bottle ice pack and you can do it yourself and you can create that basil dilation vasil constriction yourself so yeah they’re good deing whether they’re psychosomatic they’ll be different for different people but yeah there would be something that I would H probably say if
You were doing backto back events and someone had access to one uh there is a great video of the old movie star team and that was the ones that I used and you see them in the back of the car or the back of the bus and they’re sharing
Them they’ve got one leg in and one of them’s got another leg in and then they share they swap their legs around okay I think they’re expensive for what they what they offer hey MK question H eat multiple times a day you’re going to fatigue your pancreas with insulin secretion aren’t
You it no depends I’m talking about very small volumes and we’re talking about eating within uh when I say lots of times a day I mean usually in that cycle of 3 hours okay so yeah I wasn’t talking about every sort of hour H as a paramedic I’m already
Finding the science of training here fascinating thank you very much Thomas that’s great okay thank you uh watching from Florida Anthony thank you very much I’ve got one thing to say about Florida H your weather will probably be a lot better than Scotland okay H hot cross buttons oh miles oh you
Hit the spot there okay I love uh T cake or a hot cross bun okay yeah rice cakes my favorite yeah I use lots of different types of rice cakes and I’ve even actually created a rice cake with dark chocolate M yeah okay that’s a treat
It’s not something I take on my bike why because the chocolate is thin and it gets everywhere any benefits 8 Hour weekend rides for training purposes or just use stress okay so yeah flu the 8 hours is going to work yeah you just got to recover from it isn’t it 4 hours was
The old stimulus we would say would be the minimum why because we go outside the bed value of the muscle and we activate fresher muscle fibers remember activation is what we’re checking for the longer you train the more fatigued fibers come and you activate so you’re creating a neurological Pathway to new
Muscle fibers okay people often ask me why can a rider at 50 kilogram ride 450 Watts for half an hour muscle fiber Recruitment and obviously the strength of that fiber and the buffering system that they created okay they’ve created in their system look at Pacha for 2024 do you
Think you’re going to see a different type of Rider okay still special but the guy’s trained differently hasn’t he there’s going to be less race hours there’s been more training hours if you look at the data from his last win and you look at what he did in the last few
Hours and then what he did after the race H little bit special that wasn’t it his ride so training that works for you okay what what do I mean by less race hours less load less high intensity more training okay to accommodate so more cement so that we can build more
Bricks yeah okay hi I uh I’m looking for advice on diet after I lost my thyroid function not sure if I should take supplements I’ve asked my dog but they think I’m not what yeah it’s that’s a little bit sad isn’t it if they say that
Now I work with a lot of doctors fantastic guys okay I know a lot of uh doctors in sport as well and obviously it just depends on that relationship and who you get my wife is an underactive thyroid so takes medication I cannot sit here and say that I’m an expert on
Thyroid uh overactive underactive in terms of supplements supplements to me again watch out Ian you want to see what my uh DNA profiling says because obviously I can take nutritional components I can’t absorb very well a lot of foods okay because of my disease so if I take supplements my head says
Hey that’s great I’m taking vitamin D what if I’m not absorbing it I have seen data from GB Elite athletes be given vitamin D to get them to the minimum requirement that the athletic board set and they still didn’t hit it why cuz genetically the way that that supplement supplement was created what
Didn’t work for them okay didn’t work for them vitamin D is an easy one isn’t it supplement or sunlight okay get the sunlight it’s much better but that’s just one example I can’t think but yeah that’s a shame Ian that’s something that I want to investigate a little bit
Because that’s that’s that’s interested me hey Tom question my own to for the same hour has gone up about 30 wats over a 6 we block of Base but my FTP doesn’t seem to have moved up at all any thoughts my FTP hasn’t changed in years Tom okay does it mean that your
Fitness you’ve done the work at zone two okay so you’ve been specifically driving in that to move your threshold work all you would have to do is do some you know add in one session a week that activates your resistance to the higher work remember folks if you’re building your
Base always build in a key workout if you don’t use it you’ll lose it you got to put your system through all the zones I would always say at least once a week okay you’ll be surprised at how hard you can go but youve got to keep that
Regularly for me it’s two times a week even on 6 to8 hours of of training 1 hour means I’ll get a third of that or at least a half with warm up and cool down and that key area okay so I would say uh Tom just make sure okay that you
Just activate that but you may be in terms of I’m guessing your FTP doesn’t seem to have moved because you’re doing workouts in that in that area yeah so possibly looking at your key workouts what type of workout are you pushing V2 are you pushing threshold are you doing uh you know again
Hopefully I can’t really answer that as accurately as I may want but the fact that you’ve moved your Zone 2 would suggest that everything is moving up okay but my FTP may stay in that 260 to 280 to 240 and it will stay there for for years but my fitness changes a great
Deal and what I can do out on the road okay which is not a 20 minute hard effort okay it’s more than that still doing 50 push-ups boom get okay if I do zone two Tuesday Thursday training right Saturday what should I do Sunday if
You’ve got time for Sunday you do what I call the overcompensation ride because you’re going to rest Monday so whatever you do on the training ride on Saturday can you do 50% of it on Sunday if you can you do a percentage of it and you do
It in zone two overcompensation is when you take the fatigue and you just rinse it and you squeeze it a little bit more therefore the recovery gets more dialed in let’s say you don’t train again to Tuesday night and finish the Sunday ride Sunday afternoon that’s a great recovery
Period and that works folks if you look after the recovery what we call overcompensation right question is weekly TSS of Circa 900 to 1100 14 to 17 hours and daily energy consumption of 5,000 okay for a 43 year old amateur Rider it’s kind of Overkill it is yeah
It’s Overkill now your TSS can only be evaluated based on your CTL because it is in conjunction with that okay so again I can’t make any observations on the TSS to me that sounds a lot okay so I would then suggest are the zones correct because creating a thousand a week we would
Normally say a thousand would give you a training camp week uh 14 to 17 hours is a lot so you’re talking about somebody who would be sort of a like a a cat 2 Rider and above uh training at that volume how you cope with life outside
That uh but ,000 calories a day spread over time yeah but remember for that volume of training as well we need to be super and this is for everybody as well to get out of that catabolic phase we need to be super sensitive to those 9
Key amino acids you got to rebuild those proteins okay and if you start to fall behind on them or you start to slip on your hydration or the electrolyte replacement in in your sweat you’ll start to get that feeling of low energy H irritability sleep issues yeah demotivation your body’s moving
Into that protect mode so as soon as you feel yourself moving into that you got to make sure you look at that okay but yeah there’s too many other variables there but that’s very good okay I hope you get what you’re aiming for with that volume of
Training hi France hi Scott would a F2 Max session with running be more beneficial because there are more muscles yeah look cardiovascular you have one system okay so running will have more working muscles so therefore you’re going to burn more calories aren’t you because you’re using more
Glycogen to move your body you can’t free whe unless you you know slide down in your ass down Hills okay but there is what we call the specicity so there is the joint angle and there’s the force Peak Force running and cycling are completely different so in terms of the
Strength in terms of specifity it doesn’t work because that would mean that we could go swimming and that would make us a better cyclist okay it will certainly improve your cardiovascular system so when I was a college director so we were doing sports testing I would
Look at younger athletes 13 14 years old those who were swimmers would nine times out of 10 would have the higher cardiovascular tests so we we would do tests say you’ve done them before 12 minute run tests your multi B your multi-stage bleep test but the 12 minute
Test is a very good indicator the swimmers untrained at running would always outperform okay and then you would have the genetically gifted athletes who would have that faster twitch slow twitch fiber they would do well okay but then people would overtake doing specific training but yes running
Has got a much higher relevance to oxygen consumption so if you do a V2 Max test on a treadmill uh to uh a bike you may find that the running is higher I shared the data on cross country skiers because it’s much more upper body work
They would have the highest V2 test but genetically we know Oscar senson has the world record for v2 as a as a cyclist but it didn’t lead to any professional wins for him Sean Kelly one of my heroes would cross country ski in the winter
Strength V2 okay so if you can add it into your training and it’s something you enjoy you go for it okay uh I’m looking for Q Matt Q is the is a 2hour Zone 2 indoor of constant 65 to 75% FTP better than a 4our session outside no well what can you
Absorb that’s the best session is it part of the Habit is it part of your routine so how much training time can can you add if you have got time I always say aim for 1 hour okay aim for 1 hour two hours max why because you go
Back to the number of calories that you’re storing in working muscles that’s generally what you’ve got so if you use that and then you do you increase that every week no you got to consolidate it you got to get the body used to The Habit okay think about other patterns in
Your life that you’ve created how have you done it okay you’ve done it through consistency haven’t you the two key aspects of our of a Pro versus an amateur discipline consistency oh you think you’ve got discipline and consistency they’ve got it at a higher level but they’ve been paid for the job
Coach the thing I get confused about the internet and lots of things that are on the internet they compare a lot of the bike components the training to what a pro does that you’re not a pro you need to work for what you need and the first thing that you should be thinking
Of is your health because life is a light switch turn it on turn it off that’s it in an instant it can be changed when was the last time you were injured how did you feel you couldn’t ride your bike think of that permanently so why do we not value you
Know how much is health I give you this C for free is Health free no it’s not just when we’ve got it we take it for granted so we abuse it why do you want to be fitter why you want to be healthier don’t you Fitness does not necessarily always
Bring about improvements in health because you can do Fitness badly do Fitness badly that’s terrible English isn’t it I’m not English so but you get my point yeah think about why you’re train so M two hours or four hours longer time means that yeah you’re going
To be stimulating the body longer so the adaptation will be better only if you can absorb the stimulus if it fits in your plan you go for it okay because that’s the problem a lot of people have with Zone too oh I do a little bit longer my heart rate goes up
Yeah longer time we got to ventilate better or go for longer after what you can control okay again if you do four hours you’re falling asleep in your chair your shitty conversation you’re not engaging with life you can’t take the the trash cans out yeah it’s game over
Okay no problem H sorry I couldn’t be much more uh prescriptive in my reply hey folks that was a bit of fun that was nearly an hour in fact I think it’s just gone an hour yes I can talk for Scotland okay anyway look there’s lots
More coming yeah I know I keep saying we’ve got lots of YouTube You’re Going to see also a lot of short videos from me taken from lives and some old lives I’m putting them together and I’m driving and I’ll be straight up with you I’m going to create
What’s called a satellite channel a second channel that will just Harvest short videos and it will push towards the main video my whole focus is bringing you into school and I’m also going to be sharing very soon maybe within the the next two weeks of this
Video a webinar style invite only so it will be like it will all be free don’t worry but I want to do it away from YouTube as well okay that’s the key thing I can do it away from there and we can have a little bit of private time
Yeah it’ be fun okay like Spud’s interview no no no no no no this is much better than mine because my leisure is not your pleasure my pleasure is your leisure it’s the other way around tell what I mean I my leisure your pleasure Leisure pleasure leure pleasure funny
Okay hey folks you take care please subscribe to the channel if you haven’t uploads will be starting this week again and we’ll have quite a few it’s going to be a big big push okay yeah who wants to see me build a new studio as well yeah
Building a new pain cave I’m going to share a little bit of the story show you why I’m doing it how I’m doing it I’m going to be getting rid of a few products as well so yeah all good stuff hey folks you take care it’s always a
Pleasure remember you can reach me through email link in the description you can come and get me through school I’ll flash up the QR code and you can come and join that free community some of you are ready to join longevity of motion and I know you want to some of
You will then advance to come and work with me one to one oh are you brave enough for that we’ll see you take care folks keep smiling keep spinning and love it love it because you’re special and what is your Fitness it is the best it can be today tomorrow is another story
