Still need help setting up your training plan? I've got plans available here: www.trainingpeaks.com/coach/dylanjohnsontraining#trainingplans

I've been hitting the gym getting ready for next season. Been focusing mostly on biceps and chest. I may not take any podiums but I really fill out my cycling shirt nice.

0:44 off season - strength 3:04 off season example week 3:32 base - volume (some threshold and gym) 6:38 base example week 7:08 build -2 months pre peak volume with intensity + race specific 11:58 build example 12:42 race season - lower volume high intensity 15:07 tapering example

Love from India Dylan ♥️

This guy and his approach to different situations is just awesome. I have a great deal of respect for his work. I am a Sports Medicine physician who often works with Olympians out here in Colorado Springs, Colorado. I am also a triathlete. This brilliant young man is my “go to first” source of cycling opinions and approaches because he always has some research to support his approach. Dylan! Keep up the great work!

Measuring power on engines: BHP. Measuring power on a bike: BHD

I'm still waiting for BHD's "Peak Performance 52x Year" plan (for the Saturday coffee rides)

Grats on 80K subs dude!

It shouldn't be free to watch this video. So much detail and help. Thanks

I've watched loads of training videos but this one wins the "questions answered per video minute" competition by far!

I’m so glad I found your channel! You earned yourself a sub. Love from Canada

Just ordered my livestock scale from Amazon.

Watched this video several times over the last couple years and keep picking up new bits here and there. Lots of great info!

I only came here to listen to BHD’s sound advice and I am not disappointed! Pedal to the metal all the way!

Hey @DylanJohnson. Could you do a video about (re-)starting after injury/sickness? Especially about getting to the state, where you actually can start training again.

This video answered most if not all my training questions. This will be my first year of fully structured training. I'm stoked to see how much I'll have improved next year. Thanks Dylan you're the GOAT!

Great stuff Dylan...You've been an inspiration for this 53yo broke ass ex racer that started riding again a year and a half ago after a 8+ year break...

I just used your off-season training plan and I loved it. Can’t wait to use the rest of your plans throughout the season

Your channel seriously is one of the best, if not the best, on YT on cycling training! Keep it up!

Finally getting the motivation to get back on the bike & start training again after buying a smart trainer. It's been a solid 3 seasons of little riding & 2 years was my last DH race. I've realized DH/Enduro is not worth the risk to me & XC/Ultra Endurance is where I've always excelled growing up, so I'm stoked to push towards some big goals. Even though the race season is unknown, we can all create big rides to achieve & use the time to become even better for 2022! But hopefully, things turn out for the best! Thanks again for the great advice Dylan!

Awesome!!! I'm not even a cyclist, only a hobby runner who is looking into expanding with training with cycling, especially in the winter on a smart bike. Your channel is gold!

most excellent performance coaching advice and strategy. thank you for sharing your expertise and experience with the community.

Sunday weekend warrior here checking in

Training for my first Ironman, these videos have really helped clear up confusion around structuring my training. Subscribed.

just found your channel, I LOVE IT! cheers mate, keep up the awesome content. I'm 120kgs and love hitting the trails. i cant wait to absorb your videos and get on the bike

Thanks again for sharing these videos. I have incorporated all your recommendations over the past year and I have seen significant gains in my FTP and fitness. Gym work restarts next week!

Awesome vlog. Lots of great info there, had to watch it twice. This summary for a year's training should be mandatory watching. And the best supporting award for comedy relief has to go to BHD. Thanks for another great year Dylan. The content and quality is outstanding. As a coach of other sports and a wannabe masters cyclist this provides great insights and support to help get the best out of my training pgms. Best for the new year.

thx for this video - all the best from Germany !

Your videos made me more interested in the science of training, and love the way you pick a broad variety of sources and articles instead of spewing your opinion and saying there is only 1 golden formula for every cyclist. Great channel!

Thanks Dylan. You didn't let me down in 2020. Looking forward to more improvements next season.

top quality content , keep it coming . thanks a lot

BHD is always funny and relatable

I could put up with all the off the bike talk for so long, but the beard and plugs guy at 13:29 is where I cash out

BHD on very strong form! Happy new year DJ and thanks truly for your awesome vids in 2020.

I love your videos Dylan and the wealth of information you present. Any chance that you will make a video comparing different breathing techniques? Especially mouth breathing compared to nose breathing?

Perfect video for this time of year ! Thanks

Thanks so much for this important guidance. Making a difference!

great video. you really know your stuff. took me years of mistakes to come upon a training plan that worked for me (I needed this video about 20 years ago...LOL).

Race specific training: lifting for the all important KOMs under 15 seconds

Great video again. Thank you.

perfect timing I was just looking at my plan for this year

Thanks a lot!! Coincidentally yesterday i was trying to plan out my training schedule for the following year, this has helped a lot!!!

Great stuff. These are the kind of new years goals and perspective we all need.

10:59 aww, it's so touching that you mention one of my kind...maybe one day I'll have the balls to race. PS: any other workout that replaces lifting? Maybe with one of those home gym machines.

I enjoy your videos.

Gym is closed here so over winter I am doing a lot of cross country skiing. Believe me, going on a bike will feel like a dream after that, in fact I sometimes don't use my arms, just the legs because it is so much more intensive when you have to use the whole body.

excellent as always, thank U very much for bringing us this valuable information! keep the hustle

Great video!

A very helpful video. I completely agree with Dylan regarding trying to keep at least one gym session per week for squats / deadlifts and core work. If you do this, then you will have no trouble transitioning back to two sessions / week in the off season and base. You also won't suffer horrendous DOMS from not lifting for months.

Merry Christmas and Happy New Year Dylan. I hope you are well. Great video as usual

A genuine thanks for the videos. You have helped me no end.

This is super helpful, thank you Dylan!

After 30 years of being a mailman, and having to account for every minute of my 8 to 12 hours, I’m still in the mindset of doing whatever the hell I want when I want, how I want, in retirement. I might have to try this planning stuff. This not being exhausted every minute of my life stuff, is interesting.

As usual, your videos are very educational. I have competed at a professional level in other sports and your training plans can be used for pretty much any sport. Very serious and credible when you base your videos on research. Thanks for the interesting videos Dylan!

HAPPY BIRTHDAY DJ!

Great video and it's encouraging to hear I'm doing about the right sort of work for this time of hear. Still looking forward to the How light is too light video

DOMS is all I live for!

You covered training in the off-season, base season, build season, and the taper before racing. But what should training look like during the racing season, i.e., training between races? Love the videos.

Lovely... Thanks for putting this into perspective. I've been wondering how to sort out my training plans for this year and this gives me a very good frame for setting out... Thanks 😊😊

Hi Dylan, I enjoy your videos and I started planning my own training season and created a training plan with the help of your videos. What I would like to know is: How can I fit my regular riding with friends once or twice a week into a training plan? I like getting fit, but I don't ride my bike just to get fit. Riding with friends and enjoying my rides is a big part, if not the bigger part of it. I cannot tell everyone in the group ride to stay slow so I stay in zone 2 because this is a recovery / endurance ride for me and therefore we cannot go faster, also I cannot just do my specific interval training in group rides because it would just split our small group. So for the past months I have just not done any group rides because my training plan did not allow for it, and while I do notice getting fitter I want to go riding with my guys together. And similarily, how would I fit say a training vacation in the mountains with friends into such a training season, where I go ride every day for a week for hours? I feel like I am trying too hard to fit everything in this structured training schedule and while it does certainly work, I need advice on how to make my plan work with different kinds of group rides that I don't want to miss. Cheers, and thanks!

Just the video I needed 😃 thank you Dylan and happy new year!

Love your channel, especially the way you approach things scientifically. I'd like to look further into some of the studies you reference, do you post links to them anywhere?

Love from Philippines

Very helpful, thank you.😁

When the off-season traning load is on par with my summer season lol

Probably the most comprehensive training video on youtube. thanks!

Love the videos. Suggestions for future topics: Ice baths Nose breathing

If you recommend lifting during the build- (and sometimes even the race-) season for older cyclists, offering an alternate version of your plans on TrainingPeaks would be helpful.

Like the haircut Dylan.

Wow great Content :)

You should do a podcast!! So interesting! Thanks

Almost every mountain bike ride I do is high intensity intervals-often my heart rate goes above 100% for my age on the techy climbs.

👍good info based on science and experience🙏🏻

It's very hard to do a base training in winter without going to Mallorca or the Canary Islands like the pros do. That's I think high volume in winter is not worth it for regular people with jobs and families. Add short daytime to it and it's next to impossible. Unless you like to ride in the cold and dark probably in rain or snow AFTER 8 hours in the office.

Regarding the gym work it's important to train for STRENGTH and not hypertrophy or muscle endurance. I still see a lot of endurance athletes getting this wrong. Keeping the rep ranges lower with more weight will also avoid most of the DOMS. Given the limited timeframe to really 'train' any of the popular beginner linear progressions will do fine, maybe with a couple tweaks.

Dylan, I just did some calculations - if you have 2 interval sessions a week with say 3x8 or 5x5 that is roughly 50 minutes of Zone 3. Then you do one 3-hour endurance ride. Then if you say on each interval session you do another 20 minutes of zone 1 (warmup/down) you have 50 minutes Zone 3, 20+20+180 = 220 minutes Zone 1. 50/270 = 18.5% in Zone 3. So almost perfect 80-20 split. However, if you now increase your training load to just a 4th ride a week of Zone 1, you will start to drop more and more from 80-20 to maybe just 90-10. However, you have previously stated that for amateurs 2 interval sessions a week is already sufficient. So how can one stick to 80-20? Once you reach 10 hours / week, that is 2 hours of Zone 3. That would be 3 interval session of 40 minutes each. That is insane, no?

What happens if you don’t race and just want to get fit and get fitter every day every year?

the study u quoted to show that you should only do 2 hard rides/week is referring to an athlete who trains 10-14x per week. What about a normal rider who is only training 5-6x/week? Would it then be more beneficial to do 3 hard sessions because of the lower volume? thanks

Hey Dylan, love the vids. I wonder if you'd be interested in doing one on using cycling as cross-training for another sport? It could be any other sport (though obviously training would depend on what you want to get from it). I personally do lots of mountaineering and alpine climbing and I can't run anymore due to a bad injury, but I've never managed to figure out how to best use cycling to gain fitness for walking/hiking/running etc. I'd love to hear your thoughts or if you can dredge up any relevant research.

Dylan : For example... Us : Ah shit, here he go again.

Future video idea: I was wondering if there was any scientific literature on the optimal distance of long endurance rides and whether more is more. For example, does a 100mi ride build a bigger base (proportionally or maybe even disproportionately) than an 80mi ride, which in turn builds a bigger base than a 60mi ride? Or does there come a point of diminishing returns? Long, all-day races or rides are not necessarily my targeted event, so I am asking more in terms of general fitness gains and base-building instead of targeted training. Thanks!

Still waiting for BHD to put plans on Training Peaks :)

I cannot train properly, my heart rate is very very variable. Sometimes my zone 2 heart rate is in harmony with my zone 2 wattage, but many times my zone 2 watts are zone 4 in heart beats. I don't have a problem, it is what it is. I have huge inconsistencies regarding my heart rate to power analogies. Even when I'm on very good shape.

Dylan, you have made a similar video a couple of months ago titled "How to Increase Your Power on the Bike. The Science". There you mentioned that after the mid season break we have to repeat the build period then we hit the off season again. I am confused here, would it mean that after the race season we do another build season for 2 months? Or just keep doing race season workouts until the final race of the year then we jump straight into the off season?

another excellent video with great suggestions and explanations. Thoughts on using Saturday Zwift races as part of the intensity training during base? They won't be as structured, but should be intense and certainly "fun".

Dylan, I think I left a comment here when you posted this video. I'm sure I did. You told me years ago that I was going to fail. I told you look at my Strava. You're wrong and the books are wrong. The books are wrong when it comes to training. And I think I have proved that already!

Video on riding/training solo vs with a group please? 😊

Very interesting subjects you discuss Dylan! I have also a question, How can you train most effectively for a more long term, like if you have a goal which is around 5 years later. Keep up the good work!

Thanks so much for your info! Really appreciate it as an engineer and long time cyclist. I'm a power noob. So recovery should be ~40-50% FTP, and base miles are ~70% FTP? Never been structured before but amped to start!

could you do a video for athletes who are returning to the sport after a year or two off due to burnout/major illness/ having kids/the like?

Hey Dylan, thanks for the video, how do you view the cross season wonders like Wout van Aert and Mathieu van der Poel who do high intensity winters but a ready to crush the classics in the spring

Hey man! Great stuff u are doing! Can u maybe make a video on Trainer Road's training plans? :)

Excellent Video! Interestingly no over/unders at any point ..,

Bro i love your videos but can you look at the camera lenses ? It looks and feels better that way ...

This year was best for me for cycling around 18,000km cycled but lately i have problems with binge eating, cycling is slowing down because of that summer Peak was 335 watts for 1h 30min trip but now i think its only 300

Hi Dylan, can you please tell me if gym work is equally important for slow/fast twitch muscles? I.e. sprint/endurance riders? Love your videos!

Have you come across any research on the value of 'stiffness' in a bicycle and how it relates to power transfer. Seems like you hear about it a lot but I wonder if there is any science behind it. Love the channel!

eight hunred and thirty FIIIRRRSSSTT

polaraized training during winter? is it a good idea? ( vo2 max or 40/20 instead long intervals at 95% of ftp?)

Could you do a video on recommendations for training for say an Enduro race vs a gravel race, as I will probably participate in more enduro races this summer, with 1-2 CX races on the side. Call me backwards hat guy!