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Crazy Hard Training Week: Block Periodization
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Күн бұрынTraining update: last week was the block week in the block periodization model for me. I go into some science, talk about my own training and answer some of your questions. Thanks for watching and be sure to like and subscribe!
Tapering video: • How to Taper, What to ...
Block periodization video: • Will Block Periodizati...
Recovery ride video: • Easy Training Fix, Mos...
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@legestrom 5 жыл бұрын
Dylan: *Reduces training volume* Also Dylan: Rides 17 hours that week.
@runnerfive972 5 жыл бұрын
ye, this lad is mad.
@ashfield001 5 жыл бұрын
Thanks Dylan. You’re the real deal my friend. Thank you for the information. Very helpful. 👍🏻
@austincaley5007 5 жыл бұрын
So true about not wanting people to pass you on a recovery ride.....its hard to go slow sometimes! Great vid.
@weler2491 5 жыл бұрын
Someone passing me while my recovery ride is not acceptable. I can't tolerate that.
@trbeyond 5 жыл бұрын
This is an awesome example of the fact that all TSS is NOT created equally!
@Stoffendous 5 жыл бұрын
I love you Dylan
@wyattbriggs1085 5 жыл бұрын
13k views wow! I prefer to go out and sleep for 4 hours, then wake & bake, then chug a bud light 40oz, then ride threshold for 4hrs on waynesville loop screaming "recovery is for sissies" at every passing cyclist. But im sure yoyr method works too!
@goaskdra 5 жыл бұрын
Another well delivered BLOCK of information. Thank you.
@FriendlyFarmMachineryToolCpBel 5 жыл бұрын
Once again, great advice and spot on tips! Dylan, you are the best guy on the net!
@timoringlein 5 жыл бұрын
once again: great video - directly to the point - no blablabla - just valuable information - good job
@XavierHipolito 5 жыл бұрын
Another great video! I'm learning so much. Thanks mate!
@TalleyrandsPuppet 4 жыл бұрын
Brilliant! Thank you.
@nickhumby7601 5 жыл бұрын
Great video as always. I'm in the middle of a block week this week as well; trying to ramp my fitness back up quick after vacation. Monday was 142TSS, Tuesday 140 and yesterday 180. My legs are tired, recovery day today :)
@90072NWB 4 жыл бұрын
Hi Dylan, also many thanks for your videos from Germany: very interesting, very helpful, very well explained.
@RobbieSeal 5 жыл бұрын
Awesome vid, great info! Would be curious to hear your opinion of TrainerRoad plans, to be specific, sweet spot base, general build and XCO specialty. And also, how you would modify the XCO plan if you disagree with it. Keep up the good work!
@DylanJohnsonCycling 5 жыл бұрын
I've gotta take a closer look at that one. Been toying with the idea of making a trainerroad video.
@son200219 5 жыл бұрын
Would love to hear your thoughts on TR
@cypriano8763 5 жыл бұрын
lots a great info. the best on youtube
@terriblethomas2186 3 жыл бұрын
Dude, you need to create more WWBHDD? merchandise!
@marchardeman 4 жыл бұрын
Thanks again for all the tips. Im learning a lot from watching your content. I just finished 5 threshold workouts within 6 days and kept the volume a bit lower then normal. Suprisingly I don't feel tired at all, nor do my legs feel sore. Curious about the results!
@GoustiFruit 5 жыл бұрын
I've been using Xert since early 2018, and did 3 months of "Front Loading Periodization" last Winter to regain my power after a crash last Summer that stuck me in hospital for 3 months and where I lost all my power (my best was maybe 100+ W back then ? I could barely walk). I did not jump right off the bat on the Front Loading Periodization, I needed to recover some strength before going crazy. But in the end, it really helped me to regain some watts, I think it was around 15W (can't remember exactly) each time. I will probably do some blocks next Winter, right now I prefer to enjoy the Summer roads (and will also try some gravel rides :-)). Check Stephen Cheung (from Xert ) articles: www.pezcyclingnews.com/toolbox/toolbox-front-load-periodization/ www.pezcyclingnews.com/toolbox/toolbox-front-loading-periodization-results/
@collax2613 5 жыл бұрын
Always wondered, what about doing 1 week like that followed by 1 week of full recovery and starting again ? Week 1 : 5 HIT Week 2 : Recovery (no hit) Week 3 : 5 HIT Week 4 : Recovery
@DylanJohnsonCycling 5 жыл бұрын
I haven't seen any research that followed that pattern but I'd be very interested.
@aarondcmedia9585 5 жыл бұрын
IMO it would not work. Check out all the tapering studies - their suggestion is cut volume 40-60% but maintain frequency and intensity. I think that's why Block Periodisation works - you're basically doing a week of crash then a 3 week taper.
@robertknock193 5 жыл бұрын
Would be very interested in a video (and the science) that addresses the challenges of getting old and working the balance between needing more recovery time and losing fitness faster as we age. Coaches always tell me I need to rest more . . . and then I lose fitness.
@DylanJohnsonCycling 5 жыл бұрын
I plan on making a video about that
@laxsr2k6 5 жыл бұрын
Thanks for all the great videos! Quick question on mid-season stage racing...When you have a big week (~30 hours) in the middle of your season, how many weeks do you need to get race form back afterwards and what do your workouts look like during that period of recovery? Thanks again!
@DylanJohnsonCycling 5 жыл бұрын
Depends on a lot of factors like age, experience, fitness level, intensity of the week, diet, sleep, stress, etc. For people who can recover quickly it's as little as 1 week but for some it may be a month.
@aarondcmedia9585 5 жыл бұрын
I was looking at trying Block periodisation for my next block but think I am going to do a 2 week crash instead, then a 2 week taper. I already do 5 interval sessions a week (2 days of 2 sessions then 1 on the weekend), so not sure where I'd go with block periodisation? I have done polarised training (from a recent video of yours) for this block and instead of my interval power declining over a 3 week block (due to accumulated fatigue), I have found that 20, 11, 5 + 4 minute intervals have very gradually improved, week to week. A day of Z2 between interval days and I am ready to go again. I cannot describe how incredulous I was when I saw the first increase in week 2. It's just not what I expected. At first I really struggled with the idea of doing Z2 (BAH! Too easy!! I muttered) as I have not done it for the past 18 months (just a steady diet of sweet spot), but after 2 sessions I am hooked. All my training this block is either Z4+ or Z2 and it's working brilliantly. My TSB has dropped from +31 (post taper week from last goal event - +40 TSB leads to pleasing power PBs huh?) to -31 during that time, so the fatigue is still building, but as you've pointed out previously, not all TSS is built the same way. IF matters. I wanted to thank you for your videos - reminding me / pushing me to do the polarised stuff has been perfect. Make your hard training HARD and your easy training EASY! All the best with your last race - would love a weekly follow up tracking your block periodisation training program / workouts and final race result.
@DenisonLove 5 жыл бұрын
I would love a video about training when sick or over-training and getting sick. I have a cold right now, 10 days in, and possibly because I kept training through it.....
@DylanJohnsonCycling 5 жыл бұрын
Great idea and a topic people need to hear!
@DenisonLove 5 жыл бұрын
@@DylanJohnsonCycling Thanks! Most cyclists have no self control, me included...
@DylanJohnsonCycling 5 жыл бұрын
@@DenisonLove I've been guilty as well
@d.schumacher7262 5 жыл бұрын
Another great video! I assume the Block you described is very race specific (Threshold mainly with some VO2max (Crit.)) since you are already in racing season. Would that mean that you dedicate the Blocks in your base or build phase to other aspects, like Muscular endurance (Sweet Spot) or aerobic capacity (VO2max)? What other dedicated "blocks" would you recommend? Great channel! Greetings from Germany.
@DylanJohnsonCycling 5 жыл бұрын
Yes the intensity in the blocks should be specific to your event. During different phases of training you can focus on specific things like you suggest. For example it is not uncommon to do an endurance block. While not exactly block periodization as I described it here this would be where you have a week of very high volume but not much intensity. This is just an example of how different these "blocks" can be.
@martnael2131 5 жыл бұрын
Hi Dylan, super informative video like always. Do you do during this intensive week weight training also or is it already too much ?
@DylanJohnsonCycling 5 жыл бұрын
Weight training will likely be too much added stress on top of an already very demanding week
@twowheelslater7112 5 жыл бұрын
It would be nice for you to do a video on top end power. My issue is I can do efforts that last all day but I struggle to match folks high end power output. I can sprint and produce over 1000 watts for maybe 15 seconds but I get murdered at these 400-600 watt digs that last 2-5 min. up to about 5 efforts im good but thats about all I got in the tank. I am about 6 foot 190 and around 18 percent Body fat. I'm 42 and my training week looks a little like mtb tuesdays 2 hour at a trail system that resembles a hitt workout with the open class guys "i'm cat 2" about 2 hours and 20 miles. I can just barely keep up. Wed group ride with about 2k of climbing at about 22-23 mph on a 25 pound gravel bike with road tires usually get dropped at mile 25 of the 35 mile route. Thursday same mtb course usually a little slower same 2 hour 16 miles or so then on sat or sun I will either do something stupid like a century or climbing repeats or most often I do a 50 mile gravel loop at 17mph or so with 2k of climbing. so I do roughly 8-10 hours a week. At about 3 years of training I still see prs regularly but less frequently. I still see the podium often but I'm sick of getting spit out the back on these training rides. I don't care if I have a heavy steel bike.lol
@DylanJohnsonCycling 5 жыл бұрын
Great idea for a topic. I'll put it on the list
@kimzharkou6677 5 жыл бұрын
Hi Dylan, very informative video! I have also just finished a block week and got a few questions about it. First, as it's only my second year of serious cycling, was it a good decision to include only 4 Intensity sessions in the block week? Second, do you consider a 4 hour tempo at 150 bpm (189 is my max possible) as an intensity session? And the last one, do you increase your volume and cut back on intensity for the following weeks of your "on" block so you actually put more time on the bike? Keep creating this great content!!!
@DylanJohnsonCycling 5 жыл бұрын
4 intensity sessions was probably about right for your second year. I wouldn't consider a tempo workout high intensity, high intensity is more threshold and up. You can increase volume afterward but don't overdo it, your body needs to recover from the block week.
@kimzharkou6677 5 жыл бұрын
@@DylanJohnsonCycling Thanks a lot!
@cruzanbum3108 2 жыл бұрын
How do you feel about Tabata workouts when extremely crunched for time? Love to hear your thoughts!
@coryknight4545 4 жыл бұрын
Great video, very informative as always. I'm excited to try block periodization this spring. My main question is after the first week of 5 HIT sessions, what type of workout should the 1 HIT be in the following 3 weeks leading up to a event? Thanks.
@DylanJohnsonCycling 4 жыл бұрын
It depends on your event. Preferably something race specific.
@coryknight4545 4 жыл бұрын
@@DylanJohnsonCycling Race mostly 1.5 to 2.25 hour MTB in Ohio. Maybe the Mohican 100 if I can get the training in.
@DylanJohnsonCycling 4 жыл бұрын
@@coryknight4545 I'd do xc specific intervals. Find a trail and do 10 to 20 minute intervals on the trail as if it's the first lap of an xc race, repeat 3 to 5 times. 30/30s are another classic for xc that I'd throw in.
@Bigchewer 4 жыл бұрын
Great content! Wondering what the sessions in the following 3 weeks, post hard week, should look like? Is it just zone 2 & recovery workouts + the 1 x interval session?
@davidpch 5 жыл бұрын
Hi Dylan. When the studies reference "HIIT" is a bit vague. Can a sweet spot workout be considered HIIT or even a long endurance ride (>=4h) at Zone 2? They can create a lot of stress if the volume is high enough but they are not high intensity...
@DylanJohnsonCycling 5 жыл бұрын
I consider HIIT any intensity that needs to be broken into intervals. That would include sweet spot but not long endurance rides. At that point it's a different kind of stress though very stressful none the less.
@davidpch 5 жыл бұрын
@@DylanJohnsonCycling Yes, but my point is, if those big endurance rides should be considered an "intensity day" on the first week of the block periodization?
@DylanJohnsonCycling 5 жыл бұрын
Oh I gotcha. They should not.
@shanchaudhry758 2 жыл бұрын
Should there be increased nutrition in the week ? The block week
@Dutchandstuff 5 жыл бұрын
Dylan - What should we do after our final race of the year? The next one is not until Feb 2020. Should we jump straight into the gym and get on the squat rack?
@DylanJohnsonCycling 5 жыл бұрын
I touched on this in some of my early videos. Check out my two weight lifting videos and why you need an off season.
@rwillems0000 4 жыл бұрын
Love your vids and your evidence based approach!! Hey I'm experimenting with block periodization for the first time to try to get out of a long standing plateau (masters racer here). Question: when would you test your FTP to evaluate the impact? Clearly not in week1 of the block since you'll be cooked and you wouldn't see the impact, but in the following weeks would you either: a) undermine the strategy, or b) not get valid results by testing? Wait til the whole 4 week block is over and then start the next block with a test?
@DylanJohnsonCycling 4 жыл бұрын
Yup, I’d wait until the end of the 4 week block. That’s probably when you’ll see the full effect of bp.
@rwillems0000 4 жыл бұрын
Thanks!
@CreamyBone 4 жыл бұрын
Hey Dylan, what do you about HRV? - At first glance, it looks like it would be incredibly useful... but maybe not?
@geraldmaier6572 4 жыл бұрын
Hey Dylan! When you speak of threshold what do actually mean by that? When researching it, I found over 20 different definitions of “threshold” (FTP, MLSS, VT2, anaerobic threshold, and so on). Thanks!
@Cruzzazzerardo 5 жыл бұрын
Very interesting video, thanks! I have almost completed my first week of block train and I have to say that it went better than expected. Tomorrow morning I've got the fifth and last High intensity workout with some threshold intervals. Out of curiosity how did you schedule the following two "easy" weeks after the crazy hard first training week? In your previous videos on BP you mentioned that in the two following easy weeks there has to be one hard workout each week. When did you do them and what type of workouts did you do?
@DylanJohnsonCycling 5 жыл бұрын
In the week after I did one hard training day 4 days after the last day of the block and the next week I did 2 hard days. Those hard days should be specific to your goal event. For me they included a lot of threshold work and some VO2max style efforts.
@Cruzzazzerardo 5 жыл бұрын
That's what I wanted to know, thanks. Since my next to events are a 130 km rolling Granfondo and an 80 km Medio Fondo with just one short climb my next three hard workouts will be 40/20 intervals and some work on 5 minutes power. I'm really curious to find out how my body will respond
@hermanvansch4939 5 жыл бұрын
Hey @Dylan, thanks for the awesome content!! I'm going to give BP a go. Would it be counterbenificial to take a week of the bike straight after the hard 5day block? Or would you reschedule the block till after the holiday? I'll be taking a small holiday, and will only be doing 1 hard trainingride that week. The following weeks will contain my normal traininghours.
@DylanJohnsonCycling 5 жыл бұрын
I would wait until after the holiday. You want to be riding after the block week.
@Mike0 3 жыл бұрын
Id be interested to see if the results were the same for end loaded block vs front loaded block. Group 1 are 3 weeks ahead in HIIT after week 1
@michaelpassmore7839 5 жыл бұрын
Would you make the week after this hard week another recovery week? Or would you resume normal training volume or intensity?
@DylanJohnsonCycling 5 жыл бұрын
Not a full recovery week but also not quite normal training volume, if you are reducing training load by 50% on a typical recovery week then around 75% is about right for the week after a block.
@benanderson4639 5 жыл бұрын
My training has been all over the place and rather inconsistent this season, and I have seen a good bit of fitness gain, but not anything super crazy. I was training for some endurance events but then decided to race on my high school mtb team instead. Starting Aug 25th we have races every weekend, and while I'm one of the fittest on my team, I can definitely do better. Do you have any advice on how I should go into next season being the fittest I can for these races? When should I ramp up volume and when should I start intervals?
@DylanJohnsonCycling 5 жыл бұрын
I'd do volume throughout the summer and start ramping up intensity in august especially if the more important races come later like October-November.
@leeseoWestport 4 жыл бұрын
WW(Forward Facing)DJD? I've been training for 5 years steady (avg 10hrs training/week), except, for when I had AFIB ablation and had to not do any training for almost 4 months (Sep to Dec). I've been slowly ramping up the volume with LIT and started putting in HIT sessions the past couple weeks. I started LIT on January 1 of this year and now I'm up to 15hrs/week with about 85% of it at LIT. I haven't tested my current FTP, but I feel it's a good 20% lower. Do you see BP for me sometime this year given I have been so detrained? BTW, I have seen a FTP plateau for the past few years.
@Nightmare851 5 жыл бұрын
Hey Dylan, cuz you mention it in the video. I'm wondering if a real off season is necessary or what an off-season really is. In my 3 year of training i never really took more than 1 week complete off. I'm a competitive cyclist and really don't wanna go full off for a few weeks. I thought about doing 1 week absolutely nothing and then going for 2 - 3 easy weeks. That should be my off season.. what do you think? kind regards :)
@DylanJohnsonCycling 5 жыл бұрын
Yes, an off season is very necessary. One of my first video was on why you need an off season and what it should look like. I recommend checking that out.
@zaahierstanley955 5 жыл бұрын
Hi there . What's your view on 4min intervals at high intensity? Possible to share that ? I did some 4min intervals and could feel a difference in performance ... Thanx for your vids @Dylan Johnson
@johnobrien6319 5 жыл бұрын
Some folks describe Block Training as used to build SPECIFIC energy system, i.e., 4-5 VO2 Max intervals in first week and 1 VO2 max per week for remaining mesocycle. Then, same type schedule with FTP intervals next month. I understand it more as say, 2 FTP, 2 VO2 and an aerobic threshold Int the first week and rotating through workout types for the 1/wk rest of mesocycle. Could you elaborate?
@DylanJohnsonCycling 5 жыл бұрын
Yup, I've seen it organized both ways and I think both are valid training methods. I usually mix intensities during the block and that is usually what I prescribe to my athletes too.
@johnobrien6319 5 жыл бұрын
@@DylanJohnsonCycling Thanks so much. I'm gonna try it starting with 1st early base mesocycle in Oct. Really enjoy your videos, helping me stay competitive in Cat Grandpa!
@kristofpeiremans736 5 жыл бұрын
Would you recommend including (long) endurance rides in the weeks leading to an event if that event is a 20k time trial?
@DylanJohnsonCycling 5 жыл бұрын
A lot of factors to consider here but generally I would say yes but perhaps cut the long rides 2 or 3 weeks out.
@phila9288 Жыл бұрын
So is block week soreness like DOMS when you go to the gym? Hits a few days later?
@nicholas9976 5 жыл бұрын
NEW VIDEO TOPIC SUGGESTION - LOW CADENCE TRAINING: Is it better to train - at least part of the time - with low cadence (hard gear)? Will this build muscles faster than high cadence training at the same power? Will it increase FTP faster? What does the science say, if anything?
@DylanJohnsonCycling 5 жыл бұрын
Yup, been meaning to make a cadence video!
@Juan-mb8tz 5 жыл бұрын
How can people approach races after week of block periodization with in the same month???
@DylanJohnsonCycling 5 жыл бұрын
Use them as training. No reason why you can't race but you may be a little fatigued. I wouldn't schedule a block week less than 4 weeks out from an A target race.
@Juan-mb8tz 5 жыл бұрын
Thanks you sir !! Guess i did it wrong lol the last two weekends of this month are the races I’m targeting for so will se how it’s goes I probably do chill ride for the rest of the month with the exemption of the mid week crits !!
@runnerfive972 5 жыл бұрын
What does a threshold workout look like with someone at 160 ftp?
@DylanJohnsonCycling 5 жыл бұрын
Check my how to raise your ftp video. That’ll answer your question.
@WanderingSword 4 жыл бұрын
BP doesn't work for everyone
@markrees6792 5 жыл бұрын
Best zwift workouts for training?
@DylanJohnsonCycling 5 жыл бұрын
Gonna have to be more specific haha. What are you training for?
@markrees6792 5 жыл бұрын
@@DylanJohnsonCycling just to be quicker on club/endurance rides. Not training for anything specific.
@pl4free 5 жыл бұрын
Why no Leadville?
@DylanJohnsonCycling 5 жыл бұрын
I've been meaning to put Leadville on the calendar for a while. Next year may be the year.
@pl4free 5 жыл бұрын
@@DylanJohnsonCycling would be great to see you out there, especially since now the pros are also in on it ;)
@stephenkehler7535 5 жыл бұрын
@@DylanJohnsonCycling Breck Epic
@DylanJohnsonCycling 5 жыл бұрын
That too!
@gte534j 5 жыл бұрын
His race team is working on getting him there!
@yuvrajgill8427 5 жыл бұрын
How does masturbation effects cycling performance
@rdcanyon 5 жыл бұрын
Make a video outside
@DylanJohnsonCycling 5 жыл бұрын
Hahaha you don’t like my background?
@rdcanyon 5 жыл бұрын
@@DylanJohnsonCycling would be nice to get some updates on how your training is reflected in your performances! Do you compete at high level?
@DylanJohnsonCycling 5 жыл бұрын
@@rdcanyon Oooh, I do ultra endurance mountain bike racing and some gravel racing. I've won the national ultra endurance series twice and am on track to win it a third time this year. Last year at Dirty Kanza I placed 9th in my first attempt. You should check out my first block periodization video. I talk about how much power I gained from doing block periodization.
@averagelife5523 5 жыл бұрын
Did you gain weight?
@DylanJohnsonCycling 5 жыл бұрын
Haha yes about 2 pounds
@GoustiFruit 5 жыл бұрын
@@DylanJohnsonCycling Hmm, wondering... storing some fat during the off-season to train with more weight, would that help you gain "relative" power, and then lose weight just before the season (in a healthy way), give you more absolute power ? (meaning, if you gain x% of power to move your x% more mass, and then lose the weight while keeping your power... relative gain :-)). Or maybe a healthier way would be to train with additional weights, or a heavier bike ?
@DylanJohnsonCycling 5 жыл бұрын
@@GoustiFruit Training heavier or with a heavier bike likely won't be helpful but there may be something to the bulking and cutting method that body builders use. I've never known a cyclist who has purposefully done this though so I can't say.
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