- 2 days ago
If you want to get faster on the bike then is there anything you can learn from one of the fastest riders in the UK? To find out we spent a day in the life of the rider who's finished this year ranked number 1 in the British road race rankings for one of his split sessions...
In this video we also discuss how riders overcome crashes, injuries and setbacks as well as their go to sessions to get fit on the bike quick...
In this video we also discuss how riders overcome crashes, injuries and setbacks as well as their go to sessions to get fit on the bike quick...
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00:00This is Ed. He's currently ranked number one in the British cycling road race rankings.
00:07But what's it actually like to ride with one of the fastest riders in the country?
00:11Can I keep up? And how do they overcome setbacks in a season of racing? Let's find out.
00:18Now you might think that if you're ranked number one in the country then the season has been all
00:24smooth sailing and standing on tops of podiums and popping champagne and things like that.
00:29But actually that wasn't quite the case and in Ed's own words it's been a bit of a rocky road.
00:36It's safe to say that the season started well. A podium in his first national road race of the year
00:42followed up by multiple top tens and then a fourth place at the Rutland Sickle Classic.
00:47The UK's only one day UCI accredited race.
00:52Think of it as Paris-Roubaix but with more mud and pies.
00:56Today he's let us in to one of his training days.
01:00So let's go and see how it all started.
01:03So to find out a bit more if there's anything we can copy off of one of the country's best,
01:08we're joining Ed for one of his split sessions.
01:12Now can you explain what a split session is?
01:15Yes, so basically I'll do a session in the morning and a session afternoon.
01:19This morning using my woosh to do my over-under session. Outdoors then afterwards, zone two.
01:25And what is the benefit of that? Is it just to mix it up?
01:28Yeah it's a bit of a mix it easier. It's like you have to do five hours at once.
01:33You can do, if I'm doing an hour and a half now, two hours this afternoon.
01:36I know that's not five hours in total but still.
01:38Well that does actually lead me on to my list of questions for you.
01:43Because after this I'm obviously going to be as fast as you.
01:47So how many hours do you ride in a week?
01:51Currently between 15 and 20.
01:55I'd like to say I could do more than that but no, about 15 to 20 hours.
01:59So with that, what percentage would you say is inside and outside?
02:04Now I'm sure that's going to change like throughout the season.
02:07Yeah what sort of, during the summer is it purely outside or?
02:12I try and keep most of it outside in summer, mainly because the weather is nicer.
02:16But anything specific, like really specific, I use the trainer for.
02:20Yeah.
02:21Because you can just get rid of that junk miles.
02:23But also, and get me feel of all the heat adaptations.
02:26Yes.
02:27I use it in summer for that.
02:29We actually have a video on heat adaptations.
02:31If you want to watch that, there's a link up there or there.
02:35I think it's that way.
02:37It's only 200 watts, I'm dying.
02:39Well I was going to ask you what your zone 2 power is.
02:42So I usually do zone 2 rides between around 215 and 260 watts.
02:49Anywhere in that range, I'm pretty happy.
02:52And then, because I reckon I might be able to stay on your wheel for that bit.
02:58What's your FTP? So what would you climb at?
03:01If I was to give a number to it, it's around between 317 and 380.
03:06I wouldn't keep up with that.
03:08I mean, I can't remember the last time I tested it.
03:09It could be lower, it could be higher, so who knows.
03:12And with testing, inside or outside?
03:14Mixture.
03:16I think, if in the winter, inside, mainly because most of my riding is inside.
03:22In the summer, I'll probably try to do outdoors.
03:25Yeah, and if you could recommend one session, I guess your coach will set a lot of your training,
03:33but if there's one session that's your go-to, you get fit quick session, what would it be?
03:39This session here, my over-unders.
03:41Right.
03:41So I'll do one minute above threshold.
03:44Yeah.
03:45So currently, if you see that, that's 395 watts.
03:48And do four minutes just below, so 360 watts.
03:51Ouch.
03:52And repeat that for a block.
03:53So these ones are three times 15 minutes, but the fitter you get, the more you extend them.
03:59I'm glad I'm joining you for the outside bit and not the inside bit.
04:03Ah, you beat me, mate.
04:04And I can see here that you're using my woosh.
04:07Do you just think you're Tade Pogaccia or is there another reason?
04:13Yeah, I am basically Tade.
04:14They do call me Tade.
04:16So I can import all my workouts and training peaks into here.
04:21For example, this over-under session.
04:22Okay.
04:23So you've actually made this session yourself and it imported it into my woosh.
04:25Coach has made it, imports automatically.
04:28Now, if you can't be bothered to do that, there is lots of pre-planned workouts on my woosh.
04:33But yeah, if you won't be pro, then I guess you could do that too.
04:36And then yeah, the other good thing about it is it's free.
04:40On the UK scene, none of us make money unless you're a privateer.
04:43Okay.
04:44So for me myself riding on an amateur team, it means I don't have to pay a monthly subscription.
04:49So how long was it before you got back on, back training?
04:53After a big crash, how long would it take?
04:56Obviously longer if you break your pelvis or something like that.
04:59Yeah, so I took a full week off, but not because of my shoulder, not because of the road rash.
05:04Yeah.
05:04They just said you probably shouldn't sweat and it's like my hip was quite deep.
05:09Yeah.
05:10So they said, try and avoid sweating as much as you can.
05:13And then you start back, but it's all then.
05:17You wait and make sure your body's okay.
05:19So, you know, I felt okay after half an hour, do 45 minutes, build up slowly then.
05:24Mm-hmm.
05:25So obviously in cycling, there is, there is going to be setbacks.
05:30It's a sport where, whether you're your level, whether in my level,
05:34whether you're someone else's level, at every level, there will be setbacks.
05:37Whether that is, you're busy with work and you haven't trained for several months.
05:43You might have months off the bike.
05:44You might have a crash and have a few weeks off the bike.
05:48Anything can literally happen.
05:50What is your advice to getting back to fitness as quick as possible?
05:55I think the main thing is you take your time.
05:58I really do think, because if you rush it, you're going to do something wrong.
06:02Yeah.
06:02So don't get me wrong.
06:04I was there and I was panicking.
06:06At the time I was leading the overall rankings and that's what, in my head, I was like,
06:11I want to stay number one.
06:12Of course you do.
06:12Yeah.
06:13But my teammates were the closest rivals, I guess, in that.
06:17And I was like, oh gosh, they're going to catch me.
06:18But then you just have phone calls with a few people that you know truly support you
06:25and they will help you and just say, you know, you can have two weeks off the bike for illness.
06:32And after a week of training, you're almost back to normal.
06:34Yeah.
06:34So in my head, I was like, that's basically what I'm doing.
06:37I'll have a couple of weeks of just reset until I'm okay to just sit on the bike and pedal.
06:42Yeah.
06:43And then it's go time from there.
06:45And then you just build up endurance.
06:48Don't touch the top end until you feel fit enough.
06:50Yeah.
06:51I guess the key thing is don't go and do your biggest week as your first week.
06:56Yeah.
06:56Of course.
06:56Yeah.
06:56Because otherwise, because that's completely unsustainable.
06:59You're then going to, it might seem like you're catching up for lost time,
07:03but actually you're just setting yourself further back.
07:07Yeah, exactly.
07:08You know, if you go out and do, you've still got time off work or if you don't work,
07:12you know, you have time, you have just all the time in the world and it's nice weather,
07:15you don't go into 30 hours because, you know, the next week,
07:18you're probably going to be in the head for the week with some seriously sore legs.
07:22So yeah, I think you are completely right there.
07:24It's all about gradual building yourself back up.
07:27Mm-hmm.
07:28Nice.
07:29Well, I will leave you to your session. Um, it does look rather hellish.
07:34Yeah.
07:35Make sure you, make sure you hit all those numbers and that you're nice and tired
07:39for when we go out and do the, the second part of your session.
07:42I can't wait, Jamie.
07:43I can't wait.
07:44Enjoy.
07:44Well, we're kitted up ready for part two of your training day. Um, well, part two for you,
08:01part one for me. Um, what does, what does it entail?
08:05Yeah. So obviously done the hard part earlier on this morning and now it's purely just endurance
08:11riding. So it's mainly zone two, you know, nice endurance pace. However,
08:15I might chuck in a few digs just to make you hurt a little bit.
08:18Oh, brilliant. Well, I guess I'll see if I can, uh, can keep up.
08:22I'm sure I'll be okay.
08:41Oh man. Thank God that's over.
08:50I think you did all right, Jamie. Not too bad.
08:53I am quite unfit. I think you've been fitter.
08:57Yeah. Yeah. I do actually have a newfound respect for the work that goes into it. Like
09:05anyone riding at your level, riding Nat A's in this country,
09:09running Nat B's in this country has put in a serious amount of time and effort.
09:15Yeah. And I'd have to sacrifice things that I, I don't want to sacrifice.
09:20Yeah, of course. I do. I, yeah, that's, I do think just to be at even a Nat B level,
09:26I say even a Nat B level, that's a really high level of cycling.
09:28People do sacrifice a lot. They live quite a, a boring life, should we say?
09:32Regimented.
09:33There you go. That's a nice, nice way of putting it.
09:35And I think then you think about the wheel tour and these riders who are even better and it's just
09:40mind-boggling.
09:40Yeah. Well, maybe I do need to get back on it because, uh, I've definitely been faster and,
09:47uh, it is winter coming up though, but I guess I could do some, do some more indoor training.
09:52I mean, to fair, Jamie, a few years ago, it used to be considerably faster and you are
09:56Mr. Peak for January anyways. So yes.
09:59I did used to be famous for that, but so maybe I'll borrow your session from earlier.
10:06You'll have to send me a few more.
10:07That's fine.
10:07And, uh, yeah, I'll do some more indoor training because I think that is the biggest thing that has
10:13affected my fitness and I think affected your fitness as well is the structure.
10:18Yeah.
10:19100%.
10:19And I find that indoor training on programs such as MyWoosh is a brilliant way of getting that structure.
10:27I think it's even better as well for somebody like yourself who works full time.
10:31It's when you've not got time to spend four hours midweek riding a bike.
10:35Yeah.
10:35And sometimes you, if you're working weekends as well, you don't even have the weekends anymore.
10:38You have maybe an hour and a half in the evening.
10:40Yeah.
10:40You can get so much done.
10:41That session I did today, hour 35, you can even, you can shorten that a little bit.
10:46I did a little bit of a warmup at start extended.
10:48Yeah.
10:48You can cut that out completely and that can be an hour, hour and a quarter.
10:52So how many hours am I going to have to do to get fast?
10:54I think you can get away with seven.
10:56Seven?
10:56Seven.
10:57Okay.
10:57Structure.
10:58There's a challenge.
10:59Seven hours of structured training.
11:01Every week.
11:02Not seven hours over a month.
11:06We'll give it a go.
11:07If you want to try out Ed's session, then we'll pop a link to it down in the description below
11:12and then you can import it into MyWoosh.
11:14Or if you can't bother with any of that, then you can use one of their pre-made sessions
11:19that are already on the program.
11:21If you like this content, then please give it a like.
11:23Subscribe to the channel for lots more bike stuff.
11:26And we'll see you next time.
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