Just started cycling last month. First ride of 2 miles about killed me. Worked up to 5 miles within a week. Last ride I got 14 miles now I'm trying for 20. Kicked the soft drinks and nicotine and that alone gave me 10x more energy. I have zero knowledge of cycling except what I see on KZfaq so thank you for the videos!!

I have been trying to upload this video for 3 days now, it kept saying the video was unavailable. No clue as to why its now working, but if you see its not working, let me know.

You've completely mixed up your description of aerobic and anaerobic systems. Aerobic means "requires oxygen" while anaerobic means the absence of oxygen. That means aerobic fitness is cardiovascular (how your body transports oxygen) and anaerobic fitness is your muscular system (strength). High-intensity exercise primarily stresses your muscular system and is unsustainable due to lactic acid build up. Low intensity exercise can be sustained for long periods of time since the lower amount of lactic acid generated by your muscles can be completely cleared before it accumulates by the oxygen delivered from your cardiovascular system.

As others have mentioned, you’ve flipped things upside down. We rely on aerobic capacity for recovery, endurance, tempo and even threshold. Skeletal muscle strength is what drives us past VO2Max and into purely anaerobic, then neuro efforts. TL;DR Cardio for low intensity, strength for high intensity. Having a good 1hr power is a balance of the two.

Totally botched the science behind this subject. U should probably do a re-upload!

I just picked up some EPO and a new bike so im gonna be kickass cyclist in a few months

Thanks for this video. I’ve just started cycling 10 Miles a day 3 weeks ago and I’m already noticing my fitness build. I found your video really helpful and informative. I appreciate you sharing all of this. 👌

The best tip you ever gave me was getting the bowl at chipotle and two tortillas...changed my life

Wow! Wish I had seen this earlier. I am definitely a solo endurance rider. 5 years down the road, I am pretty close to your explanation for the endurance athlete. Past 3 months I got a power meter and I am already seeing drastic improvement on my aerobic gains, even while solo riding.

Awesome video. I completely understand what you were trying to say. Seems like most peeps see that you flipped anaerobic and aerobic around. This is a solid chart and methodology. Huge help, thank you!

Always watch your videos but I want to make sure we are all understanding this correctly. They are two types of muscle fibers Type 1 and Type 2. Type 2 are utilized more anaerobically (Zone 4 & 5 Sprints) and Type 1 aerobically (zone 1-3). So that means Long and Slow Rides (LSD see you there this weekend in SLO) are the best way to fatigue Type 1 fibers. Where as intense rides with burst are a great way to fatigue type 2. I started learning about this because like you I was not training Base miles and that affected my performance in races and rides. Again keep the videos coming and see you in SLO Friday for the LSD ride (check the Facebook page for details)

Don’t watch this video it’s bro science and incorrect Read “Training and racing with a power meter” by Hunter Allen and Doctor Andrew Coogan

He broke this down so well. I literally fall into the second category where I rely too much on my 30s - 1m power and do 1hr race-style group rides but rarely 2hr + long steady rides. I wouldn't dare do a gran fondo at this fitness!

As a big fan of RPG games, I love how you added RPG elements to your video :D

Patience, is the most important, Brother. That and steady progression. Thank you for all of your videos, and tips. I absolutely LOVE them !!! Keep on keeping on, Bruh !

Well said VC: higher fitness means more enjoyment out of a ride. No more getting dropped!

Excellent attempt at describing a complicated topic in a linear way. Aside from the comments below about aerobic and anaerobic etc. I think you could enhance this story by talking about "durability" in a way that integrates the low intensity / high intensity difference outside of heart rate/cardio and more into the long-term development of metabolism paths. In my experience, the year over year development of "base" is essentially the training of the body to use alternate, more sustainable, fuel sources. That "diesel" motor versus the high-boost turbo crit drag race motor. Your first rider profile, the strong guy who goes out at one pace and lower intensity is actually evolving his motor to use diesel instead of race gas. He can access fat and other resources unavailable to crit monsters who go full glycogen burn all the time. You can move the Diesel/Gas threshhold up the effort ladder by training like rider 1. Looks like you had the tools to move right into crit monster mode, you seem to love it, and your KOM chases etc. But this will never develop your diesel. And long rides with great diesel guys won't either since you use gas to keep up. So many of your followers look to you for advice, and you do a great job I must say. But the long-term investment part maybe is something you don't have a lot of experience with (yet)? I've been racing for 40 years and have moved back and forth to from Triathlon (talk about a diesel sport) and it takes so much effort, time, commitment to build that base that lots of people skip it. So they do crits and circuit bike races and sprint and olympic tri's and never go for the road races and ironmen etc. Granted these are almost different sports altogether due to training base requirements and physiology. I could go on forever but just wanted to offer this for consideration as it has been a revelation over the years - the durability aspect of the "life bar" in the game of racing - the ability to endure VOLUME v endure INTENSITY. Worth pursuing since the volume durability allows more intensity training volume! see? Virtuous cycle ;-) Carry On

Just over 1 year into regular cycling. I'm now riding and training using heart rate zones and this has helped greatly. This might be a lay description but it does have a lot of practical application. I used to sprint when I was young so I can go reasonably fast for a short effort. Choosing an endurance recreation was probably a bad idea. Oh well, hopefully I can build the strength and endurance to match my aspirations. Lots of climbing intervals I think.

2 months into riding after 15+yrs of being lazy and doing nothing. I'm trying to do longer and longer distance rides and did 37 miles last week with 1700ft of climb. My legs were toast for 4 days. I rode 15 miles a few days ago and found out i'm at 1008 for 1s and 678w for 15s and 110 after 1hr per my power meter.I think i qualify as someone who has almost nothing but fast twitch but i'm doing what I can to make these rides go longer and get that longer distance power up.

Yea, definitely don't pigeon hole yourself. Good advice. I enjoy mid-distance climbing the most (took second in a 1 hour hill climb for 40+ age group on Saturday), but I know my weakness is crits. But that doesn't mean I avoid them... I get out there and punish myself anyway, even taking second on a Tuesday nighter once! I always try to be in the mix... it's a challenge and fun. I've been riding 15 years and the cyclists I've seen that come and go focus on just one aspect of cycling. So change it up and try to get good at all of them. Now time to get on the mountain bike for a 5 hour ride! And btw, when younger guys ask how I'm so strong at my age, I just remind them - I've been working at it for a LONG time and I love it.

I can also do 60 miles, not be fatigued and get BACK INTO THE CAR 😂😂😂

Mate, normally I love your videos but this one is bit of a dud. Technically I don't think you have the muscular endurance theory correct and where that power comes from. Anaerobic power comes from the muscular system and sits on top of the VO2max ceiling. Everything below it uses primarily oxygen and very little "muscle" If that makes sense. Regardless, love your work, rock on.

I know what you mean by the end of the video my coach sent me out for a 4 hr ride on endurance pace and absolutely crushed that ride it was a fun day in the Mts picked up so much top 10s or better on strava did close to 5,000ft of climbing in 70 miles finished up the ride and felt like I just started. My coach has brought me to a level I never though I could hit he gives me the plan for day I do the required ride and wait for what's next. I can only wait to know what this racing season will look like this next year.

Basically the book "Training And Racing With A Power Meter" condensed into layman's terms... I have a flat power profile. Started getting fit/cycling in April and FTP went from 3.5w/kg to 4.7. Should be around 5.5 in another year. Anyways great video VC!

Every time he said "5 years" my heart sank! Lol.

Maven's endurance at the pub is second to none.

This makes sense. I definitely exist in the second profile because of time constraints. I started riding in April, and while I can stay in zone 4+ for an hour, I start crapping out after 2 hours at much lower intensities. But, after 9 years of swing shift work, I might finally get onto days, and long slogs wont be out of the question anymore. :)

Thank you I needed this. Just returned to cycling

I just passed 1 year since getting back on a bike after 20 years off. in that 20, I've had 2 heart attacks (condition, not smoking or fat), heart surgery, and brain tumor. I'm a former college soccer and football player. (OU and ASU). Meds made me blow up. weight lifting made me hella bulky and I used it to "thin" out. it didn't. I got as high as 250lbs from 180lbs start. Last year, going 13mph was world beating. hammering it, I got to 18mph over 30 mins avg. Losing 20lbs I'm avg 18-20mph over 40 miles with hills. I can jam up to 34mph and hold it, racing cars at stop lights ( my intervals) and doing well powering through head winds. All in my first year, but I'm still a big guy. My overall strength is why I can do all of that I think. my already strong soccer endurance is also why. But 4 hrs in the saddle? naw. If I could get to 180lbs again, Id be a Williams brother. but it won't happen. When I ride in a group finally, I'll be strong. never have yet. my point in all this is, to me, you can rely on strength 100% if you have it and mold it for what you're trying to do. If you have strength, you can eek out some endurance and never lose your overall power. I think those that never had power and build it are different from pre-powerful people who have aero and gravity issues, like me.

I'm a rower and train both on water/ on the machine. I used to cycle a lot on my road bike but last year I began riding more casual (using the electric rental bikes in the city) as my road bike kept having issues. I definitely noticed a slight difference in my fitness due to lower amount of time on the road bike. Once the snow/ ice is gone I am going to get my bike properly fixed so I can get using it again!

One of Tylers most underrated videos

Killed it. Really solid science. And like you said, when it comes down to it, we all just gotta ride our bikes hard and have some fun.

5 years later and he’s now the ultra distance national champ!

Amazing value thanks. Been training for one sport for a long time and I was thinking of competing in endurance races. Don’t have the money for bikes and equipment but I definitely want to do this in the future. This video gets me hyped!

Dude I love your videos! This one is such good advice. So simple, and so true. We all need to make ourselves into better athletes, more rounded more complete. This is at the heart of who we are and why we do what we do! Thanks!!! Hope to meet you one day out on the road. God bless

Thanks for this video. I just started yesterday and I am a loving it already.

Thanks for a very informative video. Been riding for a couple months this info was just what I needed.

Great content as always man, enjoy hearing your thoughts on fitness.

Forget the hate bro, you're a legend and one of the best cycling channels out there without doubt. Love it

This is exactly the information I was looking for (well, part of it). Thank you for putting this out!

Oh my word, this is exactly the process I went through. The frustrating thing is, I don't think you can actually truly explain this to someone who hasn't been through the process.

Tyler in this video you campared my friend the century kid and me the racer exactly 😂😂 keep doing what your doing .oh and sponsor me 😂😂 been racing fixed at the velo and crits but now want to race the cbr races in LA but dont have a roadie.... 😸saving up and last thing were are those breakdowns 😂😂

Great video, as usual. I recently went on a hard team ride after almost a year off high intensity, long rides. Skill was the things that was the constant, and my strength from commuting (kind of interval training), whereas my overall fitness was lacking. I sat on wheels and still smashed them on the climb due to knowing when to attack. That said, I have a very high pain tolerance, which I had from the first day I got on a bike, which is very important for getting that last 5/10%.

Thanks for this video. It is really inspirational as a beginner cyclist. :)

The first time I rode my bike 117kg heavy I couldnt go 3 miles! 1000km in my longest ride to date 112km 110kg light

This must have taken quite some planning & editing but was really well explained in the end. Great video.

Just discovered your channel a couple weeks ago, and I’ve been burning though then. I really appreciate the humble relatable approach. Thanks for the insights, keep it up!

Very interesting. I am more into rowing, and our whole club has this kind of cycle over the year: spring/summer is race season, autumn/winter long distance races and general strenght. I always say multiply your strenghts and add to your weaknesses which sounds wierd but is esentially what you are saying, from a nerd perspective.

Brother I love me some steak, and I doubt I'd live long in a world without cheese; but your videos on cycling are awesome. Keep up the great work!

Love the vids Brochado, great inspiration! Was veggin’ to some last night and stumbled upon a power meter vid, re somewhere in there about 5x5 intervals with 2.5 min recovery. Thought, “Lemme try this! How accurate are my zones? Will I make it in the 4th or 5th?” I made it, barely, and kept hearing, “How many matches have I burned?” Keep ‘em coming.

I would definitely add knowing when to shift and what gearing you should be riding in under the skills. I've certainly come a far way in that respect since I started cycling a year ago.

Good shit vegan dude 🚴🏾‍♂️

Awesome Video man, love it!

This video, like all your videos, just makes me wanna flip my desk and head out on the roads! Thank you Ⓥ

My max wattage was 1300w at 165 lbs. However I was training so wrong for my muscle fiber type. I believe I can get my max wattage up to 1500 w at 155lbs. I have no idea what my max 5 and 10 sec wattage would be though. We'll see. Great video.

Your'e the man Bruh! Like others have stated, the science is off a bit, but I really appreciate your approach, it does make sense from a layman's perspective.

Dude that was freaking awesome man! I don’t know how you put it and kept it all together but great info man! Love your freaking videos bruh, cheeaa!!!!

I feel great about the video.. But to.me the point is. Get on a bike. Ride what you can ..as long as you can. And then do ...just a little more. If you find it as fun as I do. Youll.love riding your bike places

Gold video brother.

another solid video bro. keep up the good work cause your wisdom and quality of work is so dope!!!

I ride with my ability to suffer, I am a terrible cyclist, weakie, no skills and average cardio; yet I can ride way over tunnel vision until I collapse XD wish me luck in the race, boy Im gunna lose so bad.

How do you like living in Bass Lake and your work-from-home job/lifestyle? Your living the dream life bro, something that I hope to achieve some day. Keep up the awesome videos and I really enjoy your content! Thanks Bruh!

Great video! Thank you for your advice.

Yesterday I completed a pretty epic climb that has an avg gradient of 7% highest grad of 12% and it's a pretty scenic 400m elevation. I did it in 24 minutes and was super proud because I usually don't climb at that speed, went home, checked the climb on Strava and the record is 12:30 I just can't believe that some cyclist can go 24kph uphill on a 7% as a part of a 140km ride that he did

I really appreciate the vids brother I'm a new rider and I've been invited to ride with a group and feel a little intimidated to be honest but I have to step up my game .

Fantastic video and sweet graphics. Nice work!!

Awesome! I am pretty new to cycling, I have seen just 3 videos of yours I like to tell you they are all insightful, good work mate, I am your fan. Your information is convincing and encouraging.

wow. I real enjoyed this video. the brake down was awesome. I just did that ride to Hume lake and that big ass tree. I real enjoyed. thanks again Tyler. hope to see you at the Clovis practice Crits

I have zero, zilch, NADA desire to ever ride with anybody but myself.

Thanks for the information keep up the hard work

I play Tennis. i was missing something like running. i don’t like running and therefore started cycling. Overall my health and stamina has improved.

3:10: Cardio is not Anaerobic....but I see others mentioned as well. This is a great a video otherwise...thank you for sharing.

People who get mad over the nit picking stuff are missing the point of the video to give a general ballpark of progression to a new cyclist. relax lmfao. good vid man

Yooo early AF!! Tyler your videos are dope bro! Keep them coming you're one of the few youtubers that I actually watch every video. Kudos to dedicating that video to your wife too man

I remember when I first started riding in Aug of 2016 it took me 2h15min to ride 25miles. I know avg 17to18mph solo and do 25miles I'm 1h20min

As an out of shape beginning cyclist. Brother you hit it right on the head with the subject. Tell me more.

Vegan, I am a fan of you work,awesome videos and much knowledge about cycling science, thanks for share it with us.

Good video, don't forget some people do ride for the pleasure of riding.

I think you have the aerobic stuff backward. But it is still a great video with great attitudes towards training

Just switch the words "strength" and "cardio" and this video was great!

I would think there’s one more graph and call It grit. The ability to get dropped regularly and keep returning. I’m a cat 4 and train with pro 1/2 and district/national champs. I get dropped often month in and month out yet still keep coming back with no excuses always hoping to get faster and hang thru the end of the 45 min crit session.. It would’ve been so easy to just say I’m too old or to weak, but this mental toughness and humility is what allows me to attain a level of fitness. Good video.

So glad you didn't talk about cheating and resisted the temptation unlike all the others

dude, I'm sorry, I'm gonna have to stop you right there! today I did my first training after forever and was wondering about this exact thing!!! thanx for putting so much effort in to the graphics, it really helps. Some older guy tried to get rid of me today on the trail, I survived, he was not happy:)

Nice vid dude you hit the nail on the head yo!

I love this! I am a second year medical student and often feel the same way when working with amazing surgeons. Yet I will be where they someday! I am also about to do my first triathlon and feel this way when looking at others around me. Thanks!

Really nice pictures with the snow on the side of the road Even if I live in Montreal where it's super snowy in the winter I do't really enjoy riding in cold weather Keep good work

I think I can apply this theory. thanks VC.

What is rarely mentioned is that with fitness comes heart and blood volume. Your heart grows larger and the amount of blood in your body increases dramatically. Very important parts of the equation.

bro your videos are great 😊

Sick glasses man. Totally dig them.

so do a good mix of everything, it's always the answer i see this a lot on the gym guys doing only weight training and they look great but as soon as they have to do anything that requires a sustained effort they blow up because they have no cardio, i'm new to cycling but from what i know so far the same principles apply

Thanks Brah.

Cool video Tyler. Helps a lot.

Great video, but I think maybe the terminology of "strength" should be "endurance"? Actually the commonly perceived "strength" is something like the "max force" exerted to the pedal, more like a weight-lifting thing, so it's more related to the "peak power" one can put out in 1~5 seconds. However, the ability to hold on for multiple hours I think should be called "endurance". But anyway it's likely the similar things to most people. In my experience, at the beginner phase, I ride alone, but not the long low intensity miles for couple of hours, instead it's either a 30 or 40K all out ride on the flat, because there are a lot of intersections and traffic lights there in the route, it makes the ride more like doing random but high intensity workouts, you rest naturally on each intersections waiting the lights. Or it's a 1hour long constant climb without stop, all out effort, turns out to be like a 1-hour threshold training. So I think the type of ride you do really matters. I'm much fitter now, but in a form of more cardio improvement than strength/endurance. My FTP is significantly improved, but if it's a 4~5 hour long ride, it'll exhaust me and my butt would not stand the pain... It's all about the type of ride you do.

Very helpful. I am in the beginning. Onward and upward.

Kudos to the sound quality vegancylist 👌👌

FIRE! Thanks alot! great video

First ride out today, fell off, stuck to the bike, laying in the road, have to master the shoe cleats, only bruised , got back on and rode 12 mile, some hills, leg burn also. 48 yo and 16 stone. Have to say I think its a great way to exercise. But my aim is to get to 60 mile rides

very informative bro. glad i found your channel. i prefer to ride along, due to time and what not and i def notice im awkward in group rides

Excellent as usual..you're a good teach!