Nice one! cheers.

Cheers bro

My pleasure..... more coming. Stay tuned!

@@thestrengthfactory. 🔥

No worries Chad

@@krisschmitt4146 cheers mate. It is hard to say how much to do, but if you found Ard Rock really hard, then I would say prioritising Zone 2 for a 4-8 week block would be really valuable. Also, check out my Complete MTB Programme if you want the whole package to build you up this winter, ready for a big spring/summer of riding and racing. Cheers. Ben thestrengthfactory.uk/programmes/the-complete-mtb-programme/

I am all about doing what feels good, so if a mid-ride stop and stretch feels good, then do it. If you don't need to, then don't. If you are always getting a couple of hours in and feeling tight and uncomfortable then I would be asking, why? Then it is time to get an assessment from a good strength coach or physio to figure out what is going on. Ben

Cheers Simon. Everyone is different and it depends on how much time you have and where you are starting from. For an unfit rider, in winter I would do as much zone 2 aerobic training as possible, only introducing intensity in the spring after several months of focused work. For intensity, unless you have access to lab testing, I suggest that most people use The Maffetone Formula (Google it) to calculate their aerobic HR and work from that.

@@thestrengthfactory. Great thanks for the answer. I think sometimes it’s better to make it easy heart rate, then to ride every time in zone 3 😄

@@simonkatsch Agree..... kzfaq.info/get/bejne/bMyVatWfmbqccX0.html

Sorry mate, but I disagree. The science is clear and people do not pull up on the rear of the pedal stroke - even if they think they do. The difference in efficiency between flats and clips is negligible.

@@thestrengthfactory. you should try yourself ;) For me I’m more fresh with clipless. I just switched recently. Not sure if science done in lab or in real trail conditions :)

@@dzastafahrai I have mate. At the end of the day it is all about finding what is most comfortable and what gives you the most confidence and enjoyment to ride. Thanks dude. Have a rad weekend. Ben

I would say there is a 10-20% return on power when going from flats to clipless but I’m basing this on XC or the road. This is down to the shoe and having a stiff sole such as carbon. Therefore you lose 0% power through inefficiency. For enduro however this is only one factor of many and I would say it doesn’t make any big difference either way because you wouldn’t want a fully stiff sole on an enduro bike as you’d have no feel through your feet! Ride what you’re most comfortable on. For XC or Road it’s clipless all the way for sure.