For anyone who would like to see the training plan in PDF format, there's a link in the description of this video. If you would like an individualised training plan built specifically for you, visit www.sciencetosport.com
@tomboyd2093
7 ай бұрын
Hi Tristan, hope you can help. I'm looking for the pdf to this training plan. All new to this and looking at getting into the endurance side if cycling.
@maverickgeorge9168
5 ай бұрын
I completed this 28 day plan and initially thought I would see the adaptation in the rest week. Instead I felt weekend and tired and had to follow the recovery instructions as outlined. The adaptation took effect in the week after the rest week. I have never felt stronger nor ridden faster due to the gains made after completing this training block. Thank you John and Tristan for this information.
@human_software6833
8 ай бұрын
I'm currently week and a half though it, and I have already reached my previous peak performance and looking to continue improving myself. Thank you for this valuable plan/information ⭐
@tristantakevideo
8 ай бұрын
That’s awesome, well done 🙌🏼
@Andi69155
8 ай бұрын
How did you follow the plan in winter? Or do you live fortunately in a region where you could ride outside the whole year? 🤔
@gamopiu
5 ай бұрын
The best training video on KZitem - watched it 3 times now 😊 thank you Tristan
@tristantakevideo
5 ай бұрын
🤝🏼 That’s epic. Thanks man!
@ross-yr5pf
8 ай бұрын
I am on week3. I can feel and see performance improvement already. Big thank you❤
@tristantakevideo
8 ай бұрын
🙌🏼🙌🏼🙌🏼
@alpsalish
6 ай бұрын
In what ways are you noticing the improvement?
@ross-yr5pf
5 ай бұрын
I never completed 3 x 15 mins zone 4 before
@aarondcmedia9585
9 ай бұрын
Timely! I am on a 56 day training plan so should be able to get twice as fit!! Merry Christmas, Tristan. Keep up the great work - your success is well deserved.
@pyramid_chris
7 ай бұрын
I’ve achieved a 17w FTP increase following this mini plan for the month. I’m 49 stopped cycling in 2017 and been back solid training since July last year so it’s not the easily aquired watts you get at the start of training 🙂 Definitely give this a go!
@tristantakevideo
7 ай бұрын
Thanks mate, this is great feedback! Stoked you’ve got something out of it. 🙏🏼
@TN3ll3xXx3
6 ай бұрын
Just finished Day 5 ( 30’s and 1’s (maximal)) of last week. really felt a difference to 4 weeks ago. My Heart rate is already adjusting to a lower rate at my Endurance session. Thanks Mate!!
@tristantakevideo
6 ай бұрын
Love to hear it! 🙌🏼
@danielwoatt4523
9 ай бұрын
This is hands down my favourite cycling related KZitem channel. The quality and variety of your content is second to none 👍
@tristantakevideo
9 ай бұрын
Thanks so much Daniel 🙏🏼
@charliemoloney
8 ай бұрын
The program has been extremely helpful! So far, VO2 max jumped from 64 to 70 in just 2 weeks. I would appreciate a broad year plan (ie. When to build a base, when to do more speed work, and how to program around races.)
@tristantakevideo
8 ай бұрын
Good to hear Charlie! More videos with more information will come in time for sure.
@kalleandersson916
3 ай бұрын
I'm halfway.. I will do this program x2 before a race at the end of August. So hyped!
@tristantakevideo
3 ай бұрын
Awesome man, good to hear and good luck! 🙌🏼
@kalleandersson916
3 ай бұрын
@@tristantakevideo thx, I'll try to do some of the training with an elevation mask aswell. Worst case scenario it won't work (but I'll still look like Bane on a bike). Low risk high reward :)
@kanuto6745
18 күн бұрын
@kalleandersson916 are you able to do this twice? How are the gains? Any ftp increase?
@matthewthomas4724
9 ай бұрын
Absolutely brilliant.... Thank you to you and John. My only surprise is that you don't have a 100K subscribers. One of the best channels out there
@tristantakevideo
8 ай бұрын
Thanks Matthew - hopefully at some point! Haha.
@fidelisprayudha
9 ай бұрын
Finally mate, thanks for the response on my comment! Taking notes here 👌🏾💪🏽
@sasatrifunovski
9 ай бұрын
Yooooo this is pure GOLD❤❤❤ Thank you so much for this Tristan, keep upthe good work (after holidays rest-well worth it)
@hcarrer
9 ай бұрын
love how jhon looks like a serious guy but cracks lots of jokes out of nowhere
@brotherfranciz
9 ай бұрын
4:19 - It's incredible that we're getting this free 28-day training plan from an elite coach for free! Thanks John! 👏 Also thanks Tristan for putting this helpful video together - I will definitely be following the training plan in the new year! 👍
@katrinschernus3283
7 ай бұрын
Thank you for the inspiring content. I just registered for my first event. A 200k brevet in March. So perfect timing for the plan
@tonynolan4498
9 ай бұрын
Excellent video..looking forward to kicking off the new year with this plan👍🏼💪🏼
@kswissu72
9 ай бұрын
A fab freebie from an experienced cyclist and coach 👍🏾🙌🏾
@adamgoodman3422
9 ай бұрын
First Week off to a good start. * Low cadence work on the drops is more rewarding.
@tristantakevideo
9 ай бұрын
Nice!
@passista
5 ай бұрын
This is pure GOLD! Will def try next base season. Any chance to have something similar for "in season" (i mean with race on weekend) in the near future?
@jmunyard
9 ай бұрын
Awesome mate, very entertaining and great info ℹ️ . New year training program
@kamiln2603
7 ай бұрын
Went from 280 to 295 in a month. Thank you sir 🫡
@tristantakevideo
7 ай бұрын
Epic. So good to hear. Thanks man! 🙏🏼
@kamiln2603
7 ай бұрын
@@tristantakevideogod damn it I updated my FTP mid-month 😅 it’s +25 in fact
@Tb-mm6po
9 ай бұрын
You two are legends, I’ll be using this for my training from now on! Cheers m8 appreciate it!
@tsarikovskyi
7 ай бұрын
Bro, thank you. 2024 I'm ready)
@DDai-qd8uk
9 ай бұрын
Do you have a spreadsheet available for this?
@tristantakevideo
8 ай бұрын
I've just put a link to a PDF document of the training plan and description of all workouts in the description of the video.
@DDai-qd8uk
8 ай бұрын
@@tristantakevideo what a legend. cheers mate.
@williumamadeus9276
2 ай бұрын
Thank you so much!
@anthonymian1242
8 ай бұрын
Heading into the first weekend of this training block. It has me riding more which is great. Thanks for the vid!
@tristantakevideo
8 ай бұрын
Awesome to hear man! 🤝🏼
@anthonymian1242
8 ай бұрын
@@tristantakevideo hey mate I know youve probably had 3 weeks of sleepness nights wondering "how is Anthony going on the program" (🤣) so I thought I'd reach back out. Just finished it last Sunday. FTP went up from 285 to 319 and I've lost 6kg. Most importantly though really enjoying the summer of riding in Brisbane. Thanks for sharing this program.
@calebhubbardcycling89
9 ай бұрын
Excited to give this a go heading into 2024!!!
@maniastrat
9 ай бұрын
Another excellent informative video! Thank you for all you have freely given us these three years! Much Appreciated! 🙏👍
@Alex-k6c7i
Ай бұрын
good information. thanks a lot
@javiermartindiez9857
7 ай бұрын
Fantastic video, absolutely love it. Simple, direct, really well explained. I have one question related to this training plans. Is it needed to test your FTP after this month training plan? How often should you test your FTP and which would be the best method (indoors and outdoors). thanks a lot @tristantakevideo
@tristantakevideo
6 ай бұрын
I test my FTP at the start of the year and in the middle of the year. You don't have to do and FTP test every month, but I'd generally add a few percent (~5-7%) to your FTP and zones for the second or third month if doing this training plan for multiple months in a row.
@javiermartindiez9857
6 ай бұрын
Ah ok!!!! thanks again@@tristantakevideo
@CalzoneCasper
28 күн бұрын
@@tristantakevideo Sorry for being late to the party, but would you test more often of you where in a bad shape or just starting out? I guess you would see more significant gains and would have to measure your FTP a bit more often 😊
@MiguelGarcia-us4vl
9 ай бұрын
Thanks so much for all the videos you post. They are super helpful and fun! 🙏🏾🚴🏾🚴🏾
@tristantakevideo
8 ай бұрын
Thanks mate!
@nestorlcotto1763
9 ай бұрын
Excellent video, I learn a lot. I've been waiting for this video
@gonzalobriones2319
8 ай бұрын
Tristan, great series of videos, rally very well oriented and the do clarify a lot of understated or un discussed facts about cycling , thanks!!!
@tristantakevideo
8 ай бұрын
Thanks Gonzalo! 🙏🏼
@stephb2279
9 ай бұрын
Hi superb video, Can WE get a picture that sums up the whole 28 days training..? To be uploaded
@tristantakevideo
8 ай бұрын
Thank you - I've just put a link to a PDF document of the training plan in the description.
@GoldenK9Campers
9 ай бұрын
I've been waiting for this !!
@BobMcKerrell
9 ай бұрын
Cheers man. All the best and thanks for your inspiration and creativity. 👍😀🚴
@tristantakevideo
8 ай бұрын
Thanks mate!
@scugno
9 ай бұрын
All gold 😊 congratulations on 3 years
@tristantakevideo
9 ай бұрын
Thanks legend 🙏🏼
@Amundsen.A
9 ай бұрын
Love it! Definitely trying this!
@LeopardMilk
7 ай бұрын
Hey Tristan, thank you so much for this video, it’s excellent and very informative. I have a couple of questions I hoped you could answer. What level of cyclist is this aimed at, or is it considered appropriate for all levels? The reason I ask is, I’m two weeks in and my VO2 max is declining. I’m by no means an expert cyclist, but I race Cat A and the volume and intensity seems quite low compared to what I’m used to. I’ve stagnated slightly over the last year and had wondered if it was due to over-exertion, so this seemed like it was worth a try, but the my decline in VO2 and a general lack of fatigue is making me question if perhaps it’s geared towards less frequent riders? Anyway, eternally grateful for your videos and the time you give up making them and responding to comments. Thank you 🙏🏻
@tristantakevideo
7 ай бұрын
Hey Ross, thanks for the comment and questions. Are you basing that Vo2 number off what a Garmin is estimating? If so, that 'decline' would be due to the lack of higher intensity intervals in the first two weeks of this program and your Garmin thinking you're de-training, when actually you're simply training other zones. Vo2 max doesn't jump up or down any significant amount in two weeks - especially if you're still riding 11+ hours a week - so it's important to take that estimation with a large pinch of salt. Secondly, a lack of fatigue in the first two weeks would be expected from a Cat A rider with plenty of previous experience. It's actually a *good* thing not to be tired, and if you've stagnated in the past, it's most likely due to not being well rested enough...far too many riders make the mistake of thinking they need to be tired to be going well. And finally, once you're through the 28 days and only then if you've noticed no real improvements to your riding, it would be worth properly testing your FTP and checking the zones you rode all the intervals at...you may find you were pushing at the easier end of what your body is capable of. Drop another comment (or shoot me a message on instagram) in a fortnight once you're through the entire program and let me know how you feel. Hope that helps.
@LeopardMilk
7 ай бұрын
Thanks so much for the reply, Tristan. All makes sense and explains the perceived drop in VO2. I’m definitely going to stick it out through the full 28 day programme and retest FTP! Appreciate your time.
@tristantakevideo
7 ай бұрын
No worries mate, keep me updated 🙏🏼
@LeopardMilk
7 ай бұрын
Hey Tristan… I hope you’re great and I’m not bothering you too much! When would be a good time to retest FTP do you think? Right after the final week, or during/end of the rest week? My gut says the Saturday of the 5th week, post Friday activation ride? Sorry for all the questions 🤦♂️
@tristantakevideo
6 ай бұрын
@@LeopardMilk Hey Ross, sorry this took a little while to get back to! If you'd like to re-test your FTP, i'd give yourself 3 days off after the final week, then do a warm up day (with a few activation sprints for example), then do your 20' test.
@gildorosso
4 ай бұрын
Thank you very much for posting this great video about training. For those of us who don’t have a power meter but rather use a HR monitor, how can we follow the FTP instructions? For example: how do you convert 115% of your FTP into HR figures (aprox) or perceived offort? many thanks, again 🙏🏼, cheers from Buenos Aires, Argentina!
@mikelogan2684
9 ай бұрын
thanks great for you younger riders If i did this program i wouldnt last a day So anything for us older riders and i mean OLD 78 in my case
@MacMoe49
3 ай бұрын
Danke!
@antonlasy7501
9 ай бұрын
Thanks for putting this out for us for free!! Its an invaluable info right here, already building my plan based on John's ) Only question I have maybe is any advice on how to build this around events/races my guess is trying to end up with a recovery week before the race. Also its funny like you guys talking about time crunch and taking days off, my problem that I can't live with a day off the bike it seems haha. I guess it all could be based on how you feeling but what if I substitute those day offs with an absolute easy wondering coffe rides, might this end up like overtraining I wonder. Cheers and thanks again!
@trbeyond
9 ай бұрын
Is this accessible on TrainingPeaks or is there a download of the full plan somewhere?
@tristantakevideo
8 ай бұрын
It's not currently available on TrainingPeaks, but I've put a link to a PDF document of the training plan in the description.
@trbeyond
8 ай бұрын
@@tristantakevideo THANK YOU!
@echoenigmatube
7 ай бұрын
Hi, I'd like to inquire about the posts on this account, either: 1. A 28-day training plan, or 2. How to improve your FTP Which method or program is recommended for training, aiming to enhance performance, ability, and power? Considering I have a 25km climb KOM event in a month. Thanks.
@djanubi
7 ай бұрын
I want to drop it here..please one more month?
@elliotHemmings-ck1qr
8 ай бұрын
Hi Tristan, This video is great as well as many others of yours which has led to a swift subscribe from me. One question I have is does John recommend stretching before and or after these rides or does the warm up and cool downs cover it? Any recommendations on off the bike ‘activities’, specifically to aid recovery would be interesting to hear. Thanks!
@mitopr2020
4 ай бұрын
Excellent! Thanks!
@Andi69155
8 ай бұрын
Brilliant! Where can I find this plan for a download i.e. into TrainingPeaks and my Garmin? Or do I have to get a white paper and ride it down manually like in the 90‘s? 😅👏👍
@tristantakevideo
8 ай бұрын
Thanks mate! I've just put a link to a PDF document of the training plan in the description.
@rocatalin88
6 ай бұрын
Absolutely amazing training plan! I'll finish it next Sunday, and so far it's been an absolute killer! If I have a bike race on the 14th of April, what do you recommend to do the week prior to that? Normally, it would be the easy week. Is that the right approach before the race? Thanks again for the amazing working you guys are doing!
@tristantakevideo
5 ай бұрын
Thanks so much. Really glad you've enjoyed the training plan! I'd recommend having a couple of easy days (either recovery rides or no riding) on Monday/Tuesday, one session with 30' metabolic + 6x40:20's on the Wednesday, Thursday 1.5h recovery roll, Friday day off, Saturday 3x2' at 115% of FTP + 3x15s sprints to warm up for the race. Then go smash it on Sunday. Hope that helps!
@rocatalin88
5 ай бұрын
@@tristantakevideo Wow, big thanks for taking the time and giving such a detailed answer! I'll keep watching your channel, quality work! Great job!
@SenorStandard
8 ай бұрын
Another great video from Tristan with Coach John Wakefield. Currently on week one, looking forward to the final results. When do you recommend retaking the FTP test? After training week 4 or after recovery week 5?
@tristantakevideo
8 ай бұрын
Thanks mate. Good luck with it. Have at least 4-5 days recovery after the final training week, then a warm up day before doing an FTP test.
@paulwebster4499
9 ай бұрын
excellent thank you
@x3631
9 ай бұрын
thank you
@starlitshadows
4 ай бұрын
Tristan, not sure if you will see this months later. John mentioned that he'd usually decrease volume while intensity increases. Can that be applied to this routine in a beneficial way? I'm only doing 6-8 hrs a week right now. And at this low of volume is no intensity necessary in a recovery week? I've seen some folks say do half volume and half intensity duration regardless of routine. Others like John suggest easier riding first 4 or 5 days then start to ramp up. A bit confused there. Would be awesome to hear him discuss more about periodization and recovery.
@maxpower5253
9 ай бұрын
Good job !!
@DiabloMiles
9 ай бұрын
Thanks Tristan!
@tristantakevideo
9 ай бұрын
Thanks mate! 🤜🏼🤛🏼
@DiabloMiles
9 ай бұрын
@@tristantakevideo Going for the 5w/kg FTP in '24 with your help and Motivation
@Maxibsa
2 ай бұрын
I have now completed the training plan and have definitely become stronger. What should I do now? Repeat the training plan again?
@tristantakevideo
2 ай бұрын
Yeah, that’s one option after a little break. I will also be releasing another 28 day plan video in the next few weeks which is focussed more on high performance, so keep an eye out for that.
@Maxibsa
2 ай бұрын
@@tristantakevideo
@HirYoshima
4 ай бұрын
For the fasted rides I guess you should also just keep water in your bottle. How do you feel about using some sort of energy drink otherwise?
@tristantakevideo
4 ай бұрын
Generally just go water or water with salt tablets. Energy drink generally contains calories which is what we’re avoiding with this ride.
@willcalderhead7844
7 ай бұрын
5 days into this plan…fasted ride was definitely the most difficult thing so far… my body is not used to running on low fuel
@tristantakevideo
7 ай бұрын
If you’re finding it very difficult, please don’t overdo it. It’s important to do the ride early, very easy, and fuel properly when you get back, but if you start the ride feeling terrible don’t push yourself too far.
@willcalderhead7844
7 ай бұрын
.Starting week 4 now. Took a needed extra day off on Friday. Then had key session saturday and endurance sunday. Actually kicked butt on Sunday. Very excited to see the results after this last week. I have a race in Austin TX on March 9th. WIsh me luck, cheers@@tristantakevideo
@willcalderhead7844
6 ай бұрын
Finished last recovery ride for week 5. I’ve got a race Saturday. Thank you for all the free training and advice!
@tristantakevideo
6 ай бұрын
@@willcalderhead7844 How'd the race go? Happy with your performance off the back of the training plan?
@ky05h1r0
8 ай бұрын
Instant sub 🔥
@reflectionsdetail
9 ай бұрын
I thought Tadej's coach was Dr. Millan?
@shenrey7052
8 ай бұрын
Hi Tristan, thanks a lot for the video ! It is very clear and helpful !! One question : Are the amount of hours for each week an absolute to follow ? I mean (1rst week: 11h30, 2nd : 12h, 3thrd : 13h, 4rth : 14h). Is there a point to increasing this amount each week ? By following the explained sessions, I don't reach the amount of hours. Should we increase the warmups and warmdowns times to match the amounts of hours ? Thanks in advance :)
@tristantakevideo
8 ай бұрын
Hey mate, thanks so much 🙏🏼 No, the hours can be flexible..most people won’t have a perfect 20 minute warm up or warm down, and some people will want to ride for longer before or after their intervals, so the hours are just a guide. The most important part is hitting the correct times and intensities during the intervals. Thanks again and good luck!
@stuartnsmyth
3 ай бұрын
Hi Tristan, amazing content, many thanks to you and John :) One question - for a cyclist with say half the time required for each weekly total (e.g. 4-5 hours per week instead of 11-13 hrs), how would you suggest adapting or adjusting each week or even each session? Is there a standard adjustment you would make? I typically don't warm up/down for more than 5mins each end, compared to the much longer times in the plan, which I guess immediately alters the weekly totals, but anything else you would suggest? Thank you again :)
@andrewb6541
6 ай бұрын
Tristan - I've just completed the 28 day program yesterday and feeling stronger...was going to do an easy week for recovery then assuming continue the same 28day program with +10W to every workout (or do a ramp test and reset my levels) ? Suggestions please?
@tristantakevideo
6 ай бұрын
Hey Andrew, nice work for ticking it off! Yeah you have a few options - do a test and reset your zones, don't do a test but add 3-5% to your FTP, or alternatively keep the same FTP and add 1-2 minutes to the short intervals and 5-10 minutes to the long intervals to give yourself some extra stimulus. Hope that helps.
@Play0nWord5
9 ай бұрын
@tristantakevideo first off thanks so much for putting out these videos - for individuals like myself who aren't coached it provides a lot of great information. I wanted to ask if you could stack these 28 periods as blocks or would you see this more as a single 28 block. Would you structure this differently if your build period were longer?
@tristantakevideo
8 ай бұрын
Thanks mate! You could stack a few of these together if you'd like to - but if you have specific goals in mind (ie: racing during summer), and want to build for longer, I'd add more of the low cadence and Z3 intervals in the first few weeks, and more of the intensity (FTP and vo2) towards the racing. It's always a little tough giving advice that will suit everyone, as everyone has different goals and time to train, but in general training periodisation dictates a steady build in intensity leading up to racing.
@bennett3267
9 ай бұрын
Thanks a lot for that Video. Helps with structuring. I got one question: Is it recommandable to repeat that plan for consecutive month? For example: Day off After the 4 weeks, FTP Test, day off and start again with the plan.
@tristantakevideo
8 ай бұрын
Thanks mate 🙏🏼 You can repeat it a few times, but you may like to increase the duration or intensity of the intervals as you progress. If you’re not looking to peak at any time but are just looking to improve, adding a few minutes to the Z3-Z4 efforts and 1-2 minutes to the low cadence efforts after a couple of months will definitely keep your fitness trending upwards. Alternatively you can do an FTP test after a couple of months and re-set your zones so the intensity is a little harder.
@georginakov7832
8 ай бұрын
Very good video and plan , thank you. However I find it difficult because it takes a lot of time on the bike and assuming I have kids and a job it's not easy to do this. But very good .
@tristantakevideo
8 ай бұрын
Thanks Georgi, totally understand, if you only have a couple of days to train per week, focus on the key sessions on day 2 and 5, and if you can fit an endurance ride in on the weekends do that. You’ll still get a good fitness benefit that way.
@paul_drews
9 ай бұрын
Thanks for the video Tristan! Can i combine 2-3 of those 28day plans with the recommended recovery week in between? and if yes should i change anything about it (intensitiy …) or is it enough to adjust the plan to my „new“ ftp / zones Thanks in advance!
@tristantakevideo
9 ай бұрын
It depends on your goals as this is a more broad-spread training plan rather than a base, build or peak-specific training plan. But yes in general doing 2-3 of these in a row with recovery week in the middle, and adjusting your zones along the way is no problem.
@torisdoink
3 ай бұрын
What FTP should we take for this video? Should it be 20min FTP, 30min FTP, 1 hour FTP etc.
@tristantakevideo
3 ай бұрын
60 minute FTP.
@HG-om8ys
9 ай бұрын
Can you repeat this month training plan say for 5 months? Changing some workouts occasionally or?
@tristantakevideo
9 ай бұрын
You can, and alternatively you can lengthen the duration of the intervals (by 2-3 minutes for low cadence work and 5-10 minutes for metabolic work) after a couple of months to give you more stimulus.
@ccbanger1414
9 ай бұрын
It’s ok if you don’t have a job, a lot of people have full-time 9 to 6 jobs,plus the weather is shit Ireland and the uk
@tristantakevideo
9 ай бұрын
If you don’t have that much time, do the two key sessions (Day 2 and Day 5) and an endurance day on the weekend.
@BenBowman97
9 ай бұрын
Do you think 4.5 w/kg is possible on 10 hrs per week? Thanks for the video! Love your content.
@tristantakevideo
9 ай бұрын
It’s definitely possible, depending on your starting point, how focussed those 10 hours are and how determined you are. But yes, I believe so.
@BenBowman97
8 ай бұрын
@@tristantakevideo Thanks! The reason why I asked is that I used to ride 15 hrs/wk and am now doing about 10 hrs/wk of structured riding and 5 hrs/wk of running. Hoping my FTP (~4.5 w/kg) does not drop lol.
@ChrisBartlett-s8w
8 ай бұрын
Did he give you any feedback on how/when to mix in weight training? I.e. Based on his plan, which days of the week would be best to add squats, deadlifts, etc.
@tristantakevideo
8 ай бұрын
Yeah, always on the same days as your intervals, and only after riding, never before. Keep the recovery days to full recovery.
@darthvulcanis4002
9 ай бұрын
This is a gift that's gonna keep on giving. Thanks 🫡💪🏽
@sahasrangshuutube
2 ай бұрын
Can these be done on Smart Trainer
@tristantakevideo
2 ай бұрын
For sure
@pauldistance4347
9 ай бұрын
Great video. Can I ask one question which seems hard to find an answer. If I tried this plan, what does a typical weekly plan look like for someone that then starts the racing season and does a 2 hr race each weekend and even a short race during the week sometimes. The racing replaces all other intensity rides? Do the hours outside of racing stay the same or drop/increase? I don't expect a training plan but would really appreciate your general feeling towards training loads/time when season starts as constant fatigue seems to be a thing with months of racing
@tristantakevideo
8 ай бұрын
Thanks Paul and apologies for the late reply on this. If you're racing once to twice a week, give yourself a day of recovery (either no ride or an easy ride) the day after each race, plus a warm up activation ride the day before each race. Outside of that you can include one session of either Z3 or Z4 work, or some intensity (5x4' for example). I'd avoid doing more than one additional hard session if you're racing twice per week. Hope that helps.
@Andi69155
8 ай бұрын
please provide us the link to the shown overview in minute 4:20. It seems that the plan is available online
@tristantakevideo
8 ай бұрын
There's a link to a PDF version of the plan in the description.
@joaquin.engoooo
7 ай бұрын
What app do they use in making a bike plan (1:45)?
@x3631
4 ай бұрын
What do we do after the 4 weeks to maintain or continue improvement ? the 7 days plan?
@tristantakevideo
4 ай бұрын
Have a one week break then start the same plan over again with 5% added to your FTP, or hire a coach who can give you more specific focus if you find you’re out-growing the basics of following a plan online. A lot of my viewers have done 2 or even 3 months back to back of this plan and found it’s really helped them though, so it depends on your starting point and your goals.
@x3631
4 ай бұрын
@@tristantakevideo Thank you very much!
@tristantakevideo
4 ай бұрын
No problem! 🙏🏼
@x3631
4 ай бұрын
@@tristantakevideo 1 more question, what to refer to when i do not have a power meter at the moment with regards to the 5% added to FTPs? Thank you
@tristantakevideo
4 ай бұрын
Ah I see. Then instead you can do the intervals to rate of perceived exertion (score 1-10) and naturally as you’ll be stronger after one month, you’ll be pushing higher power for the same score.
@feralcyclist3622
8 ай бұрын
Is there an excel or PDF of this plan I can take a look at?
@tristantakevideo
8 ай бұрын
Yes, I've put a link to a PDF document in the description that you can download.
@lewisdebatist6579
8 ай бұрын
On the fasted rides can u take isotonic in your bottles
@MrHANSMER
6 ай бұрын
No. Typically, an isotonic drink contains carbohydrates. The task is to train to ride without carbohydrates, only water. Since this ride is not very intense, you can make up for the loss of salts and minerals afterwards.
@dgfhjfghjk4384
8 ай бұрын
I appreciate your content! But where in this schedule is best to perform an FTP test? Big thanks!
@tristantakevideo
8 ай бұрын
Perform an FTP test either the week before starting, or after recovering from the 4th week. Don’t do one in the middle of the training program.
@dgfhjfghjk4384
8 ай бұрын
So on a monday in de 5th week is ok?
@tristantakevideo
8 ай бұрын
@@dgfhjfghjk4384 Give it until the Thursday or Friday in week 5. You’ll need full recovery before doing an FTP test to get a proper result.
@curtiskeller6702
8 ай бұрын
Great video! What is a “fasted recovery”?
@tristantakevideo
8 ай бұрын
It means a very gentle ride without eating for at least 3 hours before, and no food during the ride.
@curtiskeller6702
8 ай бұрын
@@tristantakevideo Wow! Thanks so much for the quick reply! I’m watching your videos while riding on my trainer in AZ, USA!. Anyway, I understand what a fasted ride is, but one of the slides in your video referenced a 3.5 hours endurance ride with a “fasted recovery.” I have not heard of a fasted recovery and just wondered if its a typo maybe? Thanks so much!!
@tristantakevideo
8 ай бұрын
@@curtiskeller6702 Oh cool man, glad to accompany you on the trainer! Haha. So that 3.5 hour endurance ride is to be done on one day, with the 1.5h fasted recovery to be done the next day. We were using Saturday and Sunday as examples for this. Hope that helps.
@sahasrangshuutube
9 ай бұрын
How to download tha plan
@tristantakevideo
8 ай бұрын
I've put a link to a PDF document of the training plan in the description if you'd like to download and look through it all.
@nestorlcotto1763
8 ай бұрын
After the recovery week you consider to do a FTP test to adjust the next 4 weeks of of training?
@tristantakevideo
8 ай бұрын
Correct, as long as you’ve had at least 3-4 days of recovery and a warm up ride the day before, you can do an FTP test to set your zones to start the training block again.
@nestorlcotto1763
8 ай бұрын
@@tristantakevideo thanks I learn a lot. And previous 7 days training works for me absolutely incredible. No issue like when I was using Trainerroad and always ends burn without any improvements
@nestorlcotto1763
8 ай бұрын
Hi my friend thanks for answering my question. Can you give me an idea if how much John charge monthly for coaching. I live out of Spain so my training program has to be online. Thanks in advance and a Happy New Year
@tristantakevideo
8 ай бұрын
Science 2 Sport coaching starts at €150/month. If you email coaching@sciencetosport.com they can send you through more information 👌🏼
@nestorlcotto1763
8 ай бұрын
How I can contact you?
@jasonross8096
8 ай бұрын
How do you get this plan
@tristantakevideo
8 ай бұрын
I've just put a link to a PDF document of the training plan in the description.
@lluclobato6492
6 ай бұрын
so nice men
@xKillYourTVx
9 ай бұрын
I just read that endurance training above 45 min lowers your testosterone. Whats the pros thought on that? Thats the last thing i wanna get out of my cyling.
@robredpath9860
9 ай бұрын
I cringe every time i hear the words fasted ride now. This is just me speaking from personal experience, i have tried the fasted and fuel'd rides. I don't see any benefit to fasted rides, fasted rides never end well, it wrecks your sleep, hormones, performance and recovery. It may benefit your ultra athletes or the pro's doing grand tours but for your average joe doing 10-15 hours a week i do not see the point. Watch your calories off the bike not prior or during. Thats just my 2 cents anyways.
@MRDTBOSS
9 ай бұрын
Lol
@johnwakefield7942
9 ай бұрын
For the average Joe these work well as it accelerates PGC 1 A and this is beneficial for endurance and form and fitness especially when its time restrained like myself and you as time crunched cyclists. The session is not about losing weight.
@XKR93
8 ай бұрын
crazy amount of intensity for january
@tristantakevideo
8 ай бұрын
This can be done any month of the year, it doesn't necessarily need to be done in January.
@racittaj
9 ай бұрын
lol, m8 you have no real idea. 28 days is one training block(3weeks on+1week recovery/taper), and in one block you can get max 2 or 3ml/kg vo2max up. If that was the case than PROS wont start with Training camps in November 6 months from season.
@callanrobison2674
9 ай бұрын
Lol, m8
@tristantakevideo
9 ай бұрын
lol m7 you’re right, I made this video having zero clue of how training works. How silly of me.
@MsKatieeee
7 ай бұрын
Oh my gosh, your thank you is so heartwarming 🥹 THANK YOU for the excellent quality videos!
@tristantakevideo
7 ай бұрын
Thanks Katie 😌
@bamsquared3576
2 ай бұрын
Ive done this cycle 2 times already and plan to keep on going. Best program I've had in YEARS, my average z2-z3 ride speed have significantly increased. Thank you for this.
@danielvodopija6549
Ай бұрын
I'm also running it a seocnd time and I love it. Week 3 hits hard!
@DoWorkCycling
29 күн бұрын
What did your number increases look like?
@bamsquared3576
28 күн бұрын
@@DoWorkCycling Sorry, I don't have a power meter. However, my relaxed pace on flats increased by 5-6kph in 3 months. Plus my base is significantly higher, I can ride 5-6hrs no problem.
@marklandree2413
9 ай бұрын
A 28 day training plan? Wait, it's actually a 35 day plan. Are you crazy? Coaches all over the world are hating you guys right about now. This is gold!
@johnpenner1318
8 ай бұрын
Such good info!!! It’s north that hard, this does a great job of telling us that and reminding us to stay away from complicated crazy training plans.
@renaldowessels6583
9 ай бұрын
John emphasized the importance of fueling on more than one occasion. I would really appreciate a typical eating plan/ guideline/ tips to follow along with the 28-day training plan. Anyway, awesome content .
@therobertwade
7 ай бұрын
Exactly what I thought 😁👍🏻
@NostradamusJr
10 сағат бұрын
600 calories burnt per hour usually while cycling. Figure out BMR. Do the math for how long you bike. One gram protein body weight, rest carbs and fats. Pretty easy to figure out
@chrisbrodroy1183
9 ай бұрын
Last video in 2023? That‘s the time to say big thank you Tristan! You created absolute gems of cycling videos this year! Not only amazing storytellin with the adventures but also sharing so much valuable content for avid cyclists on training, tech and mindset. You‘re the man! Looking forward to 2024!
@tristantakevideo
9 ай бұрын
Thanks so much Chris 🙏🏼 Great to have your support this year.
@dskordo
9 ай бұрын
Thanks Tristan. (And JW). This was fantastic. P.s. I've made my notes. You can now take down the video before my friends see it. Lol. Thanks again and happy new year!
@MrBillboeing
9 ай бұрын
Thanks for these great tips. Is there anywhere a PDF file with the monthly overview to download ?
@tristantakevideo
8 ай бұрын
Thank you. A little late on this but i've put a PDF document link in the description.
@SCggoode
4 ай бұрын
Thanks Tristan for this training plan. I finished this 28 day plan a couple of weeks ago and followed it with my first sportive. My FTP started at 216w and its now 242w, super happy with these results!
@tristantakevideo
4 ай бұрын
Congrats mate! That’s so good to hear. Well done for getting through it and hope you enjoyed the event!
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