Interested in improving your cycling performance but don't know where to start? I have science based training plans available here: www.trainingpeaks.com/coach/dylanjohnsontraining#trainingplans

That bike path KOM that I just got pretty much proves that I possess elite genetics.

Backwards hat Dylan has the best genes! His family tree is a closed cycle

Can’t wait to get my hopes destroyed after watching this😂

Hi Dylan Im 15 years old and a XC mountain bike racer. your videos have helped me train and prepare for my races. Thanks for making these videos I especially love to watch your race analysis videos!

The right socks help as well.

Brilliant conclusion to this. I have zero expectation of coming anywhere near the level of a pro - my local Strava KoMs and the gap to my PRs here in Belgium reinforce that fairly consistently! But I do want to be the best cyclist that I can be. And for that I need to up my suffer game and follow the science - and this is why this channel is SO important!

I think with most things, most people have the possibility to get really really good, but only some people can be at the very top

Getting dropped excuse #87: Quad muscles failed trigonometry class

I can attest to VO2 max being only a very small piece of the puzzle. In my early 20s a few years after I started riding mine was 87 ml/kg/min at 122 pounds. Despite the VO2 I knew I didn't have the mental fortitude to ever make pro and, rather than upgrade from Cat 3 to Cat 2, gave up racing. Strength training (leg press, quads, leg curls, pistol squats) was the best thing I ever did in terms of gaining power, but you need a strong mind to go with strong legs. Of course I always look back and...

Finally a Dylan video. Been waiting a while 😂

Heh. Pain tolerance is a big thing. I presented with minor back pain and was immediately rushed into surgery for multiple herniated discs in my lower back. The surgeon stated that in her thirty-odd years she had never seen someone who was admitted in my condition who was walking (and riding) the day before. I think this allows me to ride WAY beyond my abilities (ultra distances and a few 24-hour rides under my belt), and to recover better than I should, even at my current age (let's just say I'm a master, lol). Great content as always, keep it up! Oh, and I put a WWBHDD sticker on my bike and it immediately lost 3 lbs.!

Part of what I love about cycling is its variety of disciplines. We have four kids, and no two of them would excel at the same thing. One is built to be a track sprinter, one is a natural endurance athlete who never seems to get winded, one naturally rides like everything is a crit, and the fourth has no natural sense of fear and will bomb anything on a mountain bike. Happiness is finding the discipline that suits your genetics.

I remember an interview with a person who trained with a group of cyclists at Colorado Springs Olympic Training Center. These people were in their late teens. They worked extremely hard and usually were spent after a day's training except one of them. The one rider would go out with the coach and train another 2 hours. His name? Greg Lemond.

In Bram Tankink (Dutch ex-pro rider) his book he talks about being born with a genetic limit to the size of your engine. You still have to build and tune it, but you only can get so far. Oh and apart from being in the right team, don't rule out equipment either. GC's are won by seconds (remember the Fignon / Lemond TdF finish) .. those can easily be made up with the right tire choice, helmet or in Lemond's case handlebars. So it's choices, but also dependent on the right equipment sponsors. And drugs of course :-) (not only taking them, but responding to drugs differs as well)

Please let me be able to blame my parents, please let me be able to blame my parents... great vid 👍

All you need to be pro is an overpriced disc tanker, new Rapha kit, huge sunglasses and a mean look on your face!!!

I knew there was something wrong with my peroxisome proliferator activated receptor alpha gene intron 7 G/C polymorphism (rs 4253778). Turns out I have version rs 4253779, that is more suited to eating pizza and drinking beer while watching youtube videos.

As a former cat 1, and a fitness professional (including cycling coaching), I've always thought that VO2 was not that interesting marker as it is not that maleable. Power to weight ratio and. lactate threshold are more trainable and so give us more to work with in athletes. It would seem that VO2, while a good indicator perhaps of potential, does not give the whole picture of the athlete. (i.e. athletes with great VO2 but poor power to weight ratio).

Dylan Johnson, just wanted to say to you how much I enjoy your videos and how helpful they are to a middle aged beginning cyclist. Good luck at Unbound! I'll see you there!

"Hmmm, pretty big...wait...we're talking about their legs right"? LMAO

A few years ago we measured muscle composition in elite Nordic skiers and rowers. All had slow twitch of at least 75% of muscle fiber. Most were a bit north of 80%. That is vs elite track sprinter who are less than 55% slow titch. Genetics is key

I'm curious if you've seen what the upper limit of average genetics is. For example, what's the peak look like for a very average person, with a full investment in training (20 hours a week, great training plan, great diet, etc.)? Naturally, the average people won't put as much into their training as the genetically gifted people since the reward won't be as high (survivor bias), but I'd be curious what the ceiling for fairly average (like myself) might look like. This could get more into anecdotes and away from the great science-based basis of your videos. Thanks for all the info in your videos.

The point about "mechanical efficiency" is one that seems often to be overlooked. It is more obvious in sports like running and swimming. In cycling there is also another determining factor - a rider's natural aerodynamic efficiency. Apparently there can be up to 50w variation between riders of similar proportions riding at the same speed with the same posture. The other point that comes to mind is that some athletes display other physiological differences beyond VO2max, such as the ability to recover from repeated maximal efforts, a trait that translates well to race performance.

Many of these traits describe my husband--explains why he craves long cycling trips and sticks out the really long ones (200 k+). I think he may have missed his calling (57 strong) LOL! Thank you for a riveting genetic description (I mean it, loved it!)

Noticed a familiar face getting the pit crew experience on page 13 of the Unbound Gravel 200 Athlete Guide. Would appreciate you doing both pre- and post-race videos of your plans and execution this year. Don't forget the spare granola bars.

On a positive note, if your body doesn’t respond, it may just mean your genetics are better suited for another sport. When I got into cycling a year ago, my FTP was south of 200 (230 now 😁) but... the max watts I could reach were 1600 watts on a lean proof and stationary kickr core (prob higher outside but i don’t have power meter) and i didn’t even know it was considered high. Thats without much cycling specific training.

This is a good example of the ceiling/roof analogy in real life. Your ceiling of the house (threshold), hits your roof no matter what, but it's a matter of getting the roof as high as possible, and training up to it. Pros somehow have a ceiling and roof that are almost the same it seems. Us mortals strive for that.

Good info again. Looks like the thumbs down people don't understand some of the genetic stuff and it made them mad...lol

Thanks for all the training tips Dylan!

First Dylan video in which i can assume the end without needing journals reference.

I wonder how David Van Der Poel feels about genetics and performance potential among siblings.

Finally I have an excuse why I can't keep up with the local group rides.

4th at Gravel Loco in epic conditions. Nice job. Looking forward to the race report.

Great video. Been waiting to find out about your next training block and your approach. Build phase....

Ahh! So what you're saying is that if I want to win the Tour de France, I need to 'dry scoop' mouthfuls of Hypergain Pro Max, Vegan Butterscotch Edition!! Ok, I'm in. Need a new promo code though, 'HungLikeFörstemann' doesn't seem to work anymore!

Man, i am a decent endurance athlete, i've had my fair share of success, podiums and even a few wins but it took me years to understand getting to the top is not just about hard meticulous work and dedication. Medias and society tend to make people believe they just have to work hard to succeed (particularly in sport) and it creates a lot of anxiety and false hopes to young athletes. When you finally accept this you're left with the true question a competitor should ask himself, why do i compete, do i compete for the win or because i love the competition. I have a lot more fun racing and training since i answered that.

Just discovered this channel and I’m already tearing through all available videos - A+ content! A video suggestion if I may: what does the science say about double daily workouts? I recall a prior video mentioning you should workout when you feel best (e.g. morning people in the morning, afternoon in the afternoon) but what about doubling up to get additional volume? Say a Z1/2 ride before work and then intervals in the afternoon?

I was wondering if you can do a video for us plebs who don't have a powermeter? You have numerous times stated that going based on feeling and HR is not the best method to train; but it would be nice to get some information about training in the right way while not having all the tools. Appreciate all your videos!

I’d be interested on your take for getting back to cycling after an injury. I broke my collarbone 2 weeks ago and just had surgery to fix it with a plate. I’m wondering how I should approach my return on the saddle. Thanks for your great content!!

Just a suggestion on a subject for a future video: Respiratory muscle training and its effects on athlete performance.

Remco Evenapoel, might require a new science to comprehend.

as a former P 1 2 pack filler,my opinion is big genetic motors have a hugh step up in cycling,if Im still there at the end I stand a chance but usually burned off by the end at the Pro 1 2 level in the past

Another great video.

Interesting video, Dylan. Steve Prefontaine once said that his advantage as a runner was that he was willing to die to win the race. Only the blood doping Lasse Viren was able to beat him.

Dylan, please work on improving the audio for your videos. I love the content, keep up the good work!

This is nonsense. All you need to be pro is hyper gain beast mode raw edition in the cupcake flavor. Unsubscribed!

My cycling performance was so much better when I was unemployed.

@1.24, looks like a Poisson distribution, not a bell-curve

You've shattered my dreams. Thanks a lot.

Dylan, could you make a video about hypoventilation training? Should I breathe through my nose while cycling?

It's still early, but BHD disliked this twice already 😄

good work on your evaluation of the literature

Very cool, as an Irishman, looking at our top pros, our best GC guys are Dan Martin and Nicholas Roche (at least was). One is Stephen Roche's son and the other is his sister's son, coincidence?

Would love to hear your thoughts on double days, I always seem to feel really good my second ride of the day, but It takes me much much longer to recover, great and thorough vid as always 👍

When I stick to 140 bmp my avg speed is only 20 km/h.

Dylan make a video about how to train with 20+ hours per week. Btw keep a good work! Love watching ur videos.

I have seen so many incredible talents and people with obvious great physical predisposition for athletic performance who just cannot be arsed to follow through and put some effort into training. And then there are countless people with less favourable predispositions but insane work ethic who train their asses off and don't seem to get anywhere (in the short term). Nature has a fine sense of humour. Those who make it to the top (and can turn sports into a professional career) are the rare exceptions in whom genetic predisposition for that specific sport and mental strength come together. But that should stop nobody from trying. Because unless you try and do the work, you will never know what you are capable of. And given enough time, persistence will trump predisposition. Even if mother nature has dealt you the worst genetic hand possible, if you have been living relatively healthy and have been training consistently your whole life, at some point you will inevitably overtake the genetically lucky ones. Epigenetics just needs some time to work. Masters racing is the average guy's redemption.

In 3 years time my FTP went from 218W to 240W. I don't think I will ever get to 300W.

Get me my CRISPR specialist!!!!!

For cycling anyone could be a professional, but you may or may not be a good professional, that's what separates the rest just like in any other sport, you have elites within the groups that are likely more gifted from birth.

So you are saying because of my utter mental strength, my scrawny legs don't really play a role in how far and fast I can go. Thanks

"So you're telling me theres a chance" (Jim Carry Dumb and Dumber voice)

bring back the intro!

Hi Dylan, great video as usual. Love the science-backed training insights. I have added weight training and box jumps to my training regime over the last 6 months in an effort to increase muscle development and power. My recent FTP test result saw a 2 watt increase to 264w which while positive I found disappointing. My last VO2 Max late March was 53. mFTP is 82.9% VO2 Max. I am 1.88 m (6' 2") and hover around 77-78 kg. I am following your advice on training patterns for a 9-10 hour/week commitment, 2 weeks on, 1week off/recovery. I am 58, and have only been cycling and training seriously since age 52. What can I do to improve my power to weight ratio and therefore performance?

Yeah, mental. One thing I'm really good at.

If my parents were both heavy chain smokers all throughout my childhood, how would that affect my VO2max?

Stretchy skin type jeans obviously better than baggy or restrictive jeans. But no match for the modern lycra that professionals wear. Surprised it's even up for debate these days

Was there a specific starting point for the athletes in the research about training progress? If an athlete starts at an already high level, the progression would be expected to be less than in untrained individuals.

Are you telling me it's the angle of the dangle?

@Dylan Johnson So all this being said, couldn't we 1) identify our genetic potential and then 2) focus on disciplines that align with our phenotypes? I suppose we could do this by analyzing a mature power curve and picking events/disciplines that most closely match it?

You are like Derek from MPMD, just for cycling

mis nalgas y mi fortaleza mental son de elite. Es lo mas importante. buen video

pretty sure vo2max is trainable, or is it. just ask greg lemond, he went from 79 to 94. mmm wonder how he did it

White cycling shoes help too

so how do I change my muscle angle?

Hi Dylan. Do you have any advice, tips or science to share on bonking. Bonking (depleted energy levels) during an endurance cycling event or stage race. What one should or can do to save or try recover a little if one starts bonking. Thanks.

Quick answer: a lot

After this video the next trend coming to group rides: riders bragging about "higher frequency of GG genotypes and G allele" and their "PPARA gene G/C polymorphism" instead of bragging about higher FTP ... FTP is so old fashioned compared to genetics :P Thanks Dylan!

My HRmax is 200, and my LTHR is 188, I am 32 , is it good or bad ?

Hi Dylan, Your videos interest me very much, I would like to thank you for that. Question: Is ice skating a good combination to do in winter? It is quite intensive unless you are a marathon skater. I do skate in the winter and still do 1x interval 10x 30 sec and a 120-150km endurance ride every week.

Damn I shoulda picked Chris froome as my dad

But how much of the drive and determination is also genetic? :)

need epo to be pro

OK, I know you are not going to respond, but I beat giro de Italia winner Richard Carapaz up a climb with only one mounth of training. What do you think about that, genetic or not. I also beat 7 riders that were training for 6 mounths consistently with only five 84 kilometer rides I was able to humiliate them. 3 of these riders had won many races. The only problem is I am 30 years old. You as a profesional trainer what would you think.

I don't ever really ride in jeans.

But wait, what about "Growth mindset"?

Anecdotally, brain plasticity is certainly the most important factor to separate pro's from amateurs.

my parents know how to cycle and i didnt learn to cycle but know how to

What are your thoughts on skrach drink mix.

Hey Dylan - Always enjoy your videos, but got a dumb question for you - Is there any evidence that the wider you open your mouth while racing, the more oxygen you can take in or is this purely determined by vo2 max and lung capacity?

Jeans have zero effect on my performance as I don't bicycle wearing jeans.

Interesting I would have thought the peroxisome proliferator activated receptor alpha (PPARA) gene intron - ah I'll go watch tiktok.

Why are there so many families in downhill mtb racing with insane talent? The Athertons, Mullally brothers, and Shaw brothers. Downhill racing performance can be purchased by families at a young age through coaching and investment in progression.

It's genetics and class. Everything has a price .

So... the ad preceding this video was... Vagisil. Methinks they may be missing their target audience. 😂

Sounds like I'm not going to be a pro, oh well guess I will ride for fun.

Average Joe weekend warriors can train hard & get a high FTP with a respectable W/kg. What they can’t do is recover fast enough to race day after day for 3 weeks.

Long winded, and long on information - thanks for sharing 👍

live like a monk, train like a lion and leave those genetic excuses at the door