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How Fit Can Dan Get In 10 Weeks?

You may have noticed over the past few months on GSN that there have been a few references to my lack of fitness partly tine cheek but I do have to admit that there’s more than a grain of truth to it you see in 2018 I reckon I did less than a thousand kilometers in total on my bike there are a few reasons for that I won’t go into great detail but there’s firstly the fact that I’m abroad and therefore away a lot and I’ve got a family I don’t want to get back home I go on the bike for three hours straight away when I get through the door there’s also the fact that I’ve got quite a long commute into work and works been very busy well I’m definitely not complaining about that cause I’m very privileged I love work and I love talking about sight above all of that though there’s the fact that but there’s the fact that I haven’t really wanted to go out on my bike otherwise quite frankly I would have made the time and I’ve been contemplating why that is and I think I know the reason I’ve concluded that the reason I got into cycling was not for the fresh air or the beautiful views that you get or the centric venture or the social the health aspect it’s because I wanted to get better and faster do specific intervals and see my numbers go up and ultimately get better results in races and before you say anything I know I wasn’t particularly successful in that department either but that was the reason that I did it I got as far as I could with my talent but seven years down the line that power and speed has gone I will never be as good as I was oh you can start with the violins now the point I’m trying to make is that uncle’ getting unfit I mean it’s been a good reason what I’ve been using ebikes and videos recently par from the fact they’re great fun without one I can’t keep up with the other presenters who are generally still fit as a fiddle and I need to do something about it I mean I am going to be 40 fairly soon and this could be a slippery slope and above all I need something that’s going to offset the old mineral water consumption the pub beer you’re gonna need a second we’re going mmm and so I’ve hatched a plan one I think even I should be able to stick to I’m going to commit to a training program that’s ten weeks long each week I will do five hours of training in total of which four is going to be on the bye and in order to be as time efficient as possible I’ll be doing most of that on an indoor trainer so with all that in mind I got in touch with supper fest and they have kindly agreed to provide me with that very specific 10-week training program to get the most out of myself and also with elites who have kindly provided me with a drive out to endorse smart trainer upon which I will be suffering so a total of 40 hours on the bike over ten weeks how hard can it be more importantly how fit can I get over that time we also find out I first need to establish how fit or unfit I am right now and that unfortunately is going to involve plenty of pain on an indoor test I’m going to do the full frontal 4d peace of the fest test which I spoke to Neal Henderson about earlier he is suffer fest chief science officer and coach to Rowan Dennis well Time Trial champion no less Neal thank you first of all for agreeing to coach me over the next ten weeks opener taking too much time away from Rowan Dennis’s plan but I need to do some testing times day I know a little bit about the full-frontal for DP from what sy and Kris did recently but if you could go over it again so I know fully what I’m in for that would be great yeah big picture what we’re doing here is getting an idea of where you’re at across a number of different time domains so we’re gonna start off with some short sprint efforts that are about six seconds long that’s telling us about your peak nor muscular power second effort you’re gonna do is gonna be a five minute effort and that’s gonna be what we call your max aerobic power kind of similar to like the power at vo2 max so that kind of establishes your upper air robic ceiling that is one of the more intense test efforts but don’t worry we do follow it up with something else a little more a little more sustained on that 20 minute effort that’s gonna then be really your your FTP or trying to maximum sustainable power we do those in that order so that we really get a better idea of what you could actually sustain putting that five minute on the front end it really does kind of take the sting out and so that 20-minute is really more realistic to what you could sustain for potentially up to about an hour especially once you get through the entire ten weeks and then we end up with a final one-minute effort for what we call your anaerobic capacity and that’s a little bit about diving really deep into those anaerobic reserves really producing a ton of lactate and really emptying out the tank wow it sounds brutal I mean I’ve done all of those durations as a test before but not definite not within an hour probably not on the same day I don’t think in the past but I’ll give it a go I’m not sure what to expect actually I’ve got no reference in the last 12 to 16 months really of what I’m capable of and I presume I’d love to fair bit so I think pacing is going to be potentially quite difficult yeah for sure since you’re coming up from the couch here there’s one of those things that like in a little bit on the judicious side at the start is probably going to help you out you know we often say in that first five minutes to take the first couple minutes feeling like you could definitely do more normally you’re just hanging on for dear life in the last you know 90 seconds or minute or so that 20 minute good target often is to use maybe about 80% of what you did for the five-minute if you see what your average power was and just start about there I’ve been sake much more bucks in juice since you mentioned this test so I think I dunno what I’m in for we’ll see whether I’m ready we’ll see how many stuff the credits I’ve got left actually after suffering a lot during my career I’m ready though I’m gonna go do the test now perfect good luck Dan suffer well it’s time for the test my first Summerfest as Neal just explained it’s called four dimensional power or four DP or full-frontal so rather than just doing a twenty minute test and extrapolating my FTP from that I’m also going to doing a max spring test look at neuromuscular power that’s the one that’s going to come first followed by short break then a five minute effort to establish my maximal aerobic power then it’s 20 minute test to establish FTP and finally in all-out one-minute effort to find my anaerobic power there’s a very good reason for this specific protocol it’s because every rider is different and your FTP only tells part of your story so based on the results of the test today sufferfest will set very precise intervals that will make sure that I’m suffering to the full at every duration and therefore making them maximum gains possible over the next ten weeks and the fact that the tests are very specific is gonna be crucial to me because I’m only doing four hours training a week and I want to make sure I get the most out of those hours on the bike currently I am just five minutes into my warm-up heartrate already creeping up to 120 the notes cuz I’m pretty unfilled because I’m really nervous why now I’m nervous because I won’t say toilet twice pulled to start this I’ve heard it’s gonna hurt a lot from a few people just under two minutes until the first part of the test which is the first of two’s max effort sprints the easiest of the test actually just under a minute to go until my five minute effort so instead of being in a tall Britain I’m now at the dura d’Italia in the mountains I think I’m annoying for about 300 that seems quite conservative I’ve got no idea what to expect but I’ll know after a couple of minutes whether I can crease it or if that’s about right well if it’s too much maybe I think I pasted it about right I reckon I averaged get over 300 slightly depressing in itself considering I’ve done a couple rides in the past or I’ve had you averaged 300 watts for four hours and still got to start somewhere annoyingly haven’t got long left before the twenty minutes s although that is part of this for the twenty minute test the average of that will be what’s uses my FTP because the five minutes that I’ve done that you will do beforehand will bring that twenty minute power down and after your representative of what you could normally do for an hour if you’re completely fresh and I’m definitely not completely fresh three minutes to go okay okay get ready toidy three two one steady at the start only three minutes in how are you 10 160 but it does feel quite hard to hold 250 watts in a moment I thought I probably average about 240 so far 2 4 5 mini – yeah watching yo here we go sans Lord shake come on fight come on bacon yes beautiful spiritual are disloyal yeah yeah it’s good have powers gone up since you came in only I’m not sure I can last three minutes just about recovered from the 20 minute enough to talk I think a page that not too bad pretty about 245 watts I reckon it did go up I’ve got excited when I had a crowd coming so it went to 60 and dip back down in the last minute or so now for the five minutes and the 20 minute test it’s quite important to pace it if you go too fast at the start you’ll really die and your rate and average will be lower than it should be but with one minute you can afford to front-load it go really hard at the start and just try to hold on even though the power will be going down that’s what I’m going to try to do but it does make it a very long minute and I’m the robic one minute effort although not after the previous efforts ten seconds by or Wow Oh Oh oh I’ve just about recovered it’s about three hours after I finished my test I’m sure we’re going to want to hear what the exact results were so my maximum five-second power was 1035 was what too shabby at least I got into four figures there for five minutes I did 309 watts which is about what I was expecting Oh then for 20 minutes I did 244 what so that is what will be my baseline FTP and then for that final one-minute test I did 440 was now those results have somewhat surprisingly categorized me as a sprinter I think the reason for this is that I’ve lost far less of my very top end power than I have on the longer duration test so that could change over the course of the next 10 which if you’re interested my current weight is 73 kilograms we surround about four kilograms more than my racing weight was back around about ten years ago now I sent all the results over to Neil who’s been scanning over them so I’m gonna call him now get the verdicts and get my program Neil I’ve just about recovered few hours after I did the test but I think it kinda was expected from my point of view nowhere near where I was before but I couldn’t expect to be there yeah I’d say you know I looked at some historical comparisons of what you did today versus what you’ve done let’s just say maybe about 10 years ago and definitely you have you know had some decreases here and there but we got a plan to help you turn that around yeah yeah well yeah it’ll be studious plans I’ve got 10 weeks I’ve got 4 hours on the bike there give me an hour or so off the bike each week – so let’s start with beyond the bike training which I’ll be doing mainly on indoor trainers to keep it focused but what’s the plan over that ten weeks yeah big picture we’re gonna have a balance of work and rest so we have ten weeks to work with and we’re gonna do two weeks of kind of more intense training for week one and two and then the third week pull you back we’ll repeat that again a two week on one week off and for the final four weeks it’ll actually be a three week on and then followed by an easier week at the end before you get to retest and see what kind of improvement you make from in the full-frontal from today verse and week around and now is it going to be divided between different intensities of effort you’re gonna concentrate me on one type each week like FTP or the anaerobic efforts or is there a bit of a bit of each one each week yeah there’s there’s a little bit of a mix this coming week is gonna be for just transition to get you back on so we’ll pull back the intensity a little bit this first week for your second week is gonna have a little bit more of a focus on on some strength a little bit bigger gear work and just like you mention some of the stuff off the bike some of the strength training and things like that will are all gonna be part of that and so it’s really the balance of work and rest so we’re not gonna not gonna put the fire hose to you in the first week yeah so the stuff off the bike strength training yoga understand him as a mental spring training which I I think I could do I wonder if I could have pushed myself a little bit harder on a couple of those tests if I’ve been mentally stronger although I was well I was always sick towards the end I push myself pretty hard the hour off the bike how will that week divide up and what am I likely to achieve with that yeah we’re gonna give you a little bit of a mix you know in a perfect world we’d have you know maybe even something most days that you’re on the bike is you’re gonna have four days on the bike each week with the components that we have for strength training yoga and the mental toughness we’re just gonna insert some of the highlights and some of the key things that are gonna be helping you out in that week and as we build up over the ten weeks cool I’m looking forward to actually so 10 weeks four hours we one hour off fit given my history and the lack of training I’ve done for the last year or so what are you expecting why do you think I can get to in 10 weeks a lot of times will say you know a good rate of improvement is around one percent per week though there’s a caveat that you have an experience as a professional athlete and so it’s likely that you may respond a little bit better than than the average and so I wouldn’t be shocked if we saw some games even in the 15 or 20% for you though I’m gonna set that the gold bar is about a 10 percent improvement I’m personally aiming for a 300 watt FTP which is waiting yeah yeah it’s in the realm of possibility easy no possible yes well I would say there we go I’m gonna be so interested to find out how much gain I can make over the course of next few weeks I’m actually really looking forward to seeing the numbers hopefully going the right direction all right Archie so Disney down there we go one and this is where I’m going to be doing my suffering for the next ten weeks at least on the bike this is my small pain cable supper station I guess you could call it now so I squeezed into the corner of our garage since my wife acquired this Jaguar but it’s quite good for resting in towers on Wall Street raining now as I mentioned earlier elite sponsoring this for the next ten weeks and they’ve given me their drive OH – smart trainer to use in that time and very chuffed about that for two reasons firstly it’s really heavy and solid which is going to be quite handy given my newfound sprinter status but secondly the power meter inside it is extremely accurate plus or minus 0.5 percent so more accurate that most power meters that you’ll get on bikes out on the open road that’s so important to me because I was particularly anal about my power dater when I was a full time ride I even used to calibrate my own power meter regularly by hanging weight off the cracks so up here I’ve got my flat screen television with my laptop hooked up behind it so I’ve got myself s programs there and then believe it or not I’ve got two fans I had many fans in my lifetime too at the same time it’s pretty unique I particularly like that one there it’s resting on top of the weed bin because it makes me cool weird it’s quite hard to do as you know I don’t think I’m gonna be able to back out of this now I’m fully committed if you would like to join in you are more than welcome if I’d love to have you along for the ride over the next 10 weeks we could have a mini competition so you can make the biggest percentage gains over that time which would be pretty interesting you’ve got plenty of time to get involved if you so wish we’re going to put all the details into the description just below this video my program starts on Tuesday the 8th of January so you’ve got plenty of time to suffer in the full frontal test like I did a little bit earlier on once we get to Tuesday the 8th I’m gonna give regular updates on my social media so Facebook Twitter and Instagram as well as uploading all of my numbers to Strava where you can find me at Daniel Lloyd from Bournemouth Plus on top of all of that I’m going to give you updates on my progress weekly every Tuesday on the GSN show which basically means I’m not going to be able to slack at all during this training program for now though I’m going to bid you a fond farewell as I mentally prepare myself for my first training session in the meantime though if you would like to see the reasons behind the testing protocol from Sufis it’s not just because they’re sailors there’s some sound scientific reasoning behind it – psy explains all in the video that’s just down here

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