After I finish dressing up, I put on my heart rate monitor and I'm already on my Zone 2 lol

@vincentvizachero8055

2 жыл бұрын

Same here. I’ve grown low in fitness and a bit overweight, so living in a fairly hilly place makes it really hard to stay in zone 2 or even 3 consistently. My biggest gear won’t get me up many streets without hitting anaerobic HRs. The more I ride the better it gets, but still….

@forceofnature

2 жыл бұрын

Agree, I am just getting back in to cycling and have been just doing base fitness on a 3 speed cruiser. Zone 2 for 10 min then Zone 3 all the way.

@Irhamwashere

2 жыл бұрын

Same here!

@nunu1871

2 жыл бұрын

If you can afford i would recommend a trainer or a smart trainer being the better option ( pricey though ). I used to have the same issue just hoping on the bike and im already zone 3 even in summer im already mid zone 3 and as soon as i start riding i will be in zone 4 😂. So with the trainer im doing long steady rides almost daily for an hour. As for now im very much in with match with my power zone to zone indoors and outdoors. So the key will be to ride in a controlled manner which is the best thing i would recommend is a trainer or a smart trainer 👍

@msenupe

2 жыл бұрын

same here. 😅 maybe to much coffe

Why on earth would three people hit the dislike button? The guy has gone to a lot of time and effort for this video and he's not asking anything of you. Have some respect

@CamNicholls

3 жыл бұрын

Cheers Paola, always get some people hitting that button straight away. I have become conditioned to accept it without insult, but I appreciate your sentiment. Cam

@sonderfall1979

3 жыл бұрын

Maybe they wanted to hit the “like button” but they are too close together on small smartphone screens 😜

@dancanning6746

3 жыл бұрын

Haters gon' hate

@CycoWarriorx

3 жыл бұрын

I was gonna say haters gonna hate, but Dan beat me to it... lol... but I said it anyway in quoting him... lol

@bengreen1262

3 жыл бұрын

The Hate must be coming from the competition channels 😂😂 Keep up the good work cam ~ I am at the couch potato stage ~ looking at the back catalogue

if 250W is your Z2... brother, we are from another planet ;-)

@Freddy3792

3 жыл бұрын

He is a big guy. Thats good but not super impressive.

@andymitchell2146

3 жыл бұрын

I can barely cycle under 200w, sprint at over 1100w but at 120kg I have zero speed on any +gradient. Watts aren't as telling as W/kg and even that isn't the whole story.

@TimpBizkit

3 жыл бұрын

@@andymitchell2146 I think I barely got 295 w for 20 minutes. I felt like I was about to blow up. I'm sure the power meter on the bike in the other gym is off. It feels like i can barely sustain "200w" on that thing. I tried "300w" on it and I was done in under the minute. I doubt even pro tour de France riders could make it the hour.... maybe. Each watt felt like a watt and a half on the first bike. I've never had enough resistance levels to measure a sprint. That bike I suspected has an "off" power number when I was standing in the saddle on max resistance at 95 rpm for 10 seconds and the power still only read "500 watts" lol. I managed to get a kilowatt on a leg and arm bike for 10 seconds. I was chuffed but also struggling to see how anyone could exceed 2 kilowatts. You would be almost as fast as a car lol. Another bike I spun it at 180 rpm on level 15 and the power said something like "600 watts" for 20 seconds until I got tired.

@andymitchell2146

3 жыл бұрын

@@TimpBizkit I can put out 1100w according to my power meter for about 10s, on a flat that's only about 30-35mph. I have hit 60mph on a few descents, but they are normally c6-800w efforts. I only really put down silly wattages on climbs, sprint finishes or doing intervals/sprints on the turbo trainer. Admittedly i don't calibrate it as much as I should but can be fairly consistent. At my weight though when I hit a hill of say 5%, I'm having to push out about 450w just to do 5mph.

@pedalpatrol

3 жыл бұрын

Thats pretty normal for people who ride a bit more my z2 ends around 270 and i would not say i am good or something i just ride my bike. I know people with an FTP of 450, they cruise at 300 like its nothing and they ar around my weight (75kg)

Explains why a lot of the pro's hold easy power up hills in the off season. I can resonate with the cyclist in the white however, riding on the trainer does make holding constant power a lot easier.

VERY well said, I happen to do this a lot and noticed it really staggers the fitness level. That's why after being on Zwift all winter and then going outside I am a complete beast because you don't take your feet off the pedals especially in a race. But where I live there is a lot more traffic and it's hilly up/down a ton, so it is a challenge.

Brilliant video! When the whole KZread is telling you to go Zone 2 but you are the first person to really show the whole details of how to do so! Thanks! I might do my first dedicated Zone 2 on the first day of 2022!

Excellent video. Producing something like this takes time and effort. You did a great job on both content and production... thank you

Thank you again Cam for imparting this valuable info to the low power people who can't afford to pay for this kind of tutorial/coaching.

Everything you’ve said here is exactly what happened to me a few years ago. I’ve been working more in my base training and I’ve noticed a huge amount of improvements in my fitness overall. That cyclist you talked about that was me, great to see someone actually talk about it and making sense. 👍🏻👌🏻 thank you

@donotreply2963

2 жыл бұрын

That cyclist is absolutely ME and I tried so hard to keep "constant crank pressure" but I can't never get it right over the stupid hills!!! ARGHHHHHH!! I have been at this for good 6 months indoor trainer trying to stay at 200 Watts but the darn thing keep going from 350 to

This is probably one of the best videos I've seen in regards to increasing base fitness, I knew all about zones, but had no idea about "constant pressure" thanks!!

@CamNicholls

3 жыл бұрын

Awesome Joshua, thanks for sharing mate.

I'm back again brother, another great video, right on time!

This was awesome . Thanks so much. Started training for the last 7 weeks after a bad covid pneumonia and this vid has set the plan for the next 3 months for me

@CamNicholls

3 жыл бұрын

Sorry to hear about your illness but glad that you're back. Train like this for three months and you'll be smashing your PB's in 4-5 months time.

Great info. I started cycling to cross train for my running (I do zone 2 training for 80% of my runs. ) I was that guy in the white until watching this video. I will make a bigger effort to keep peddling to better train consistently . Thanks this was very helpful.

So far the best base training video I've watched.

I’m into cycling for 2yrs and no proper training when I started. Noticed my cycling quest is not improving. When I watched this video, I’ve decided to reset everything and start my base training. Thanks for this. 🤙🏽

Thanks Cam for your awesome videos. They really help me to become a better rider. I was one of those guys in the white shirt....but doing the base training for over 5 weeks now, I started to notice a massive difference in my endurance. I am no where near 240Watt, more like 150 to 170Watts, but I only just started this year in April. Keep the video's coming, they are the best!!!

@CamNicholls

3 жыл бұрын

Awesome to hear Jean-Paul, thanks for sharing mate.

Hi Cam, always appreciate your great content, and thank you for sharing your insights and tips with respect to training and racing! I live in Beijing, China and it could get really cold right now during the winter - the temperature often goes to -5 degrees. Love to see you sharing some of your training tips on how to cycle during winter. Thank you and please keep poping up those amazing contents!

@CamNicholls

3 жыл бұрын

Cheers Jacob, I'd say get an indoor trainer and build/maintain base fitness.Save the HIT for the warmer months.

I’m pretty new to tracking all this information but I’m glad to hear I’ve been doing it right (for the most part). Flat stretches? 125-130 bpm. Going up hill…? Gear down, same 125-130bpm. Going downhill…? Gear up. Same 125-130 bpm. 20 miles today on a perfect fall day!

Thank you for this, Sir!

Always a great video from Cam Nichols !

Beautiful, thanks so much for sharing this information it's invaluable Cam

Really good review of L2 Base Training. Think after watching this I will go back & watch the rest of your stuff :)

One of the best advisory videos I have ever seen, both practically and technically correct. Well done Cam👍

@CamNicholls

3 жыл бұрын

Cheers Andrew. I put a lot of time into the videos in Uplevel. 30 hrs average per video, so I really appreciate this feedback.

Very kind of you! Thanks for the video! 👍

Thanks for a very clearly explained video of zone 2 training related to HR and HR drift.

This is such a helpful video, thank you for sharing!

Clear and concise. Excellent as always. Cheers mate!

@CamNicholls

3 жыл бұрын

Cheers Roger.

Great stuff Cam, been enjoying your vids over last few months!

@CamNicholls

3 жыл бұрын

Cheers mate

Fantastic insight 👏

a great video. well explained, and great tips on skill development. Yes, I can get better on my U turns for sure. The recommendation to train 120% of your intended race duration is losing favour with some people, but it’s always worked for me over the years, of running particularly

As a newer cyclist who lives/ commutes on David low way this could not be more helpful! Glad those road works are finally done too

@CamNicholls

3 жыл бұрын

Nice one Danny 👍

Great video! Really learning a lot from your channel

Cam just know we appreciate all you do Man keep up the good work!

@CamNicholls

3 жыл бұрын

Cheers mate

Awesome, just what I needed as I embark on base training after a looong time off the bike! A few extras that have helped me in the past: Skill building, outdoors: -Looking over your shoulder without swerving. -Looking between your legs to check your gear (old school bike!) -Looking under your arm while in the drops (especially good for competitive cycling) -Taking things out of your jersey pockets, and putting stuff back. Don't litter! Skill building, indoors/outdoors: - Grab bottle, drink, put it back, all without averting your eyes (from screen or whatever). Advanced version: Practice this during increasing intensity so you can comfortably hydrate on that climb or breakaway! -Practice lots of different hand positions during many different intensities. -Practice smooth out of saddle and back to sitting position. Know your heart. LOVE this. This is all we had back in the day LOL. In addition to noticing hr drift during z2 with consistent pressure, also notice: -HR drift different in different cadences? This can be a great help in dialing in a good cadence for you, or to practice slower or faster cadence. Question: What do you think about the z2 coffee ride? For example, one hour out, coffee stop, one hour back home. Any significant difference in adaptive effect? Stay awesome!

Happy to see a front strobe light now 👍

It begins, thanks Cam.

Your channel is the most usefull and helpful channel Ive ever followed on the youtube , simple guides simple info. And easy to learn things thank you so much and keep going. Peace & love from 🇸🇦 Saudi Arabia. ❤️

@CamNicholls

3 жыл бұрын

Cheers mate

Thanks for showing how to properly do a Z2 ride, I know the science behind it but have never seen such a good real life example

Really appreciate your video content as always, watching here from UK

Awesome video! HR drift was a very intresting part.

Awesome Cam thank you 👍🏾

I really enjoy the on the bike footage, keep them coming!

@CamNicholls

3 жыл бұрын

Cheers Joshua

Great video, thank you!!

Another great vid Cam. Glad to hear you mention your fueling strategy (or lack there of). So many people think that if they dont constantly feed on the bike, they're going to bonk, and then they complain that they can't lose weight or they have stomach issues when riding due to trying to consume too many calories. Just like we train our CV system and muscles, we also need to train the body to become more efficient at burning fat and also at sparing glycogen. This will allow us to go harder for longer while eating less than we would otherwise need to. Just ask any Ironman triathlete about gut issues on the bike and then they end up walking the marathon. So glad youre cutting through the "bro-science"

@CamNicholls

3 жыл бұрын

Cheers Andy and thanks for adding the insights

Very helpful, thank You

Excellent information Cam , thank you, going to give it a try today. Cheers from Long Island, NY.

@CamNicholls

3 жыл бұрын

Nice one mate 👍

Great job cam.Your spot on

@CamNicholls

3 жыл бұрын

Cheers Ryan.

Thank you for this, very useful

Thank you sir!

my take from this video... and I say this as a large guy (135kg); my training strategy has been good, I have not focused on speed that much, but been focusing to be on pedals for as long as I can hold... When I started cycling again I was at 146kg and could be on the cranks for around 5minutes and then off for 1minute and so on and so forth, now I can be on the pedals with somewhat perceived the same effort for around 35-40 minutes with a 3 minutes rest (usually the traffic light is more than enough) and my speed has increased WAAAAY more than when I tried training for speed....

@CamNicholls

3 жыл бұрын

Thanks for sharing David.

Really useful video, Thanks

Thanks for the great video’s it helps me a lot in understanding how to start using my power-meter better. Greetz from the Netherlands 🇳🇱

Thank you for your advice last year on zone 2 training Cam, it got me to a whole new level.

@CamNicholls

3 жыл бұрын

Nice one Seymour, thanks for sharing mate

@planttheseed2129

3 жыл бұрын

I see that you are a fan of QT's films. :) Reservoir dogs. :)

@misterscagnetti

3 жыл бұрын

@@planttheseed2129 a fellow film fan! I watched the movie as a young man and the name stuck with me.

You went straight to the point from second one!😄👍

I’m envious that his heart is so low for the wattage and mph.....

@anata5127

3 жыл бұрын

He is Australian

@m9d497

2 жыл бұрын

@@anata5127 bruh

Some great training advice, Cam ;-) Subscribed!

@CamNicholls

3 жыл бұрын

Cheers Stuart and thanks for supporting the channel. Cam

Very good video cam. I'm going to give all these recommendations a go. Have never trained like this. Cheers

@CamNicholls

3 жыл бұрын

Nice one Ravin, and good to hear from you mate. It's been a while. Cam

keep em comming... All the best in your work and progress :)

@CamNicholls

3 жыл бұрын

Cheers mate

AMAZING VIDEO AND PRESENTATION!!

@CamNicholls

3 жыл бұрын

Thank you mate

Awesome ! I saved this info for my workout regimen ✅

@CamNicholls

3 жыл бұрын

Awesome Dwayne, what a few months and you'll see the improvements.

@dwaynerandolph3565

3 жыл бұрын

@@CamNicholls Thank you so much for the encouragement and feedback ! I had a work related injury that kept me off my road bike for an entire year. Thank goodness for my Indoor Spin Bike which has helped me retain most of my fitness. I’ll be riding with my cycling buds this coming weekend, it’s a surprise unless they follow your channel too 🤣

Honestly, I discovered your constant pressure training technique a few months ago, and I've never come across one single thing that's had such a measurable impact on my performance than that. It's super straight forward but it makes a 2 hour ride feel like 3, and it's helped train me to keep consistent power during high zone efforts on undulating terrain. Utterly fantastic advice and everyone needs to incorporate it in their training imo

@CamNicholls

3 жыл бұрын

Awesome to hear mate, thank you for sharing

Awesome, awesome content!

@CamNicholls

3 жыл бұрын

Cheers Patrick.

Thank you!

Love your videos, brother. Shoutouts from Barbados🇧🇧🇧🇧🇧🇧

@CamNicholls

3 жыл бұрын

Cheers mate.

Awesome!

Great video - thanks for the info.

@CamNicholls

3 жыл бұрын

No worries Gary, cheers 👍

This is gold

This is great. Here in the UK it's incredibly tough to get smooth session like this in. Incredibly rough roads and short sharp, constant climbs. Narrow single-car lanes and millions of cars. Base miles are the bane of my life trying to keep the HR under control on rough, heavy roads pushing 300w just to go 18mph. I watched this video with some serious road envy!

@seahorserider33

Жыл бұрын

Same here 😅

@anantsangar

Жыл бұрын

what's an alternative here? Zwift? I am also in the UK, London and want to get some base 2 training done.

@sholtocampbell7089

Жыл бұрын

@@anantsangar regents park loop!

@rebinu

Жыл бұрын

@@anantsangar really good routes planning

@ReegusReever

10 ай бұрын

Canals!

Hello, Cam! Your videos are absolutely the best! I have one question, is there some way of doing this training without a powermeter?

Great content, thanks for sharing.

@CamNicholls

3 жыл бұрын

Cheers mate

Very cool to see you powering on!

@CamNicholls

3 жыл бұрын

Cheers mate

Thanks Cam ..professional advice .regards !

@CamNicholls

3 жыл бұрын

Cheers Rob.

This is good base advice. Targeting this avoids using creatine system and keeps focus on carbohydrate engine. This is essential to gain fitness, rather than just adapting.

Great video - thanks!

@CamNicholls

3 жыл бұрын

Cheers Michael

Excellent content, thank you

@CamNicholls

3 жыл бұрын

Cheers mate

also to mention, you have such a nice road to cycle !!!

Just found your channel Cam. Awesome stuff. Thanks !

@CamNicholls

3 жыл бұрын

Cheers Benny, thanks for supporting my work

Great video, great content 👍👍

@CamNicholls

3 жыл бұрын

Cheers mate

Always good

Thanks for this coach

@CamNicholls

3 жыл бұрын

My pleasure Clint

Very good information, thank you for sharing! I have started to do zone 2 sessions since last year using HRM. Do you think that it is worth investing in a power meter if I can train about 4-5h per week? Will I see some improvements considering the low hours I can put into training and considering that I already training by HR?

Spinteresting… very good video :)

Great video

Great content

Hey Cam, great advice. There is, however, an entire audience with very few channels speaking to them... beginners... specifically, training geared towards beginners. Different words are needed to reach them. Different motivations, encouragements, processes, thoughts, etc.

a ton of useful information, great video, gonna pay attention to my HR

@CamNicholls

3 жыл бұрын

👍

Very nice video, I am certainly interested in your program but am unsure which one to begin with to sort of try it out before making a longer-term commitment

spitting so much facts about how most people ride. im trying to stop riding like that and starting to train smarter

Great info.

@CamNicholls

3 жыл бұрын

Thanks Kyle.

What a brilliant video and great experiment! Does anyone have suggestions on what to eat after riding 2 hours at zone 2 without eating anything on the ride? I did it last night and smashed nuts and some chocolate before bed. I woke up feeling great... But an hour later after 4 weetbix i completely crashed. My body felt like it had no fuel. I had a muesli bar and coffee and sprung back. Doing this on my trainer was really informative. I learnt how my cadence and breathing impact my heart rate, and got great feedback on my base fitness level.

Cam, fantastic video btw - what's the benefits of training to power versus HR?

Hi Cam, great video, one of the best I’ve come across. Just one question if you have time, Z2 is still quite a wide band 55-75% of FTP, where about in that zone would you aim for? Thanks very much. Don’t worry, I’ve seen your newer video. 70% 😊

Great video! And spot on about the terrain dictating a lot of riders. Quick question tho: how would I do base training without a power meter. Atm I’m doing it with HR readings staying roughly at 60% of maxHR. Would you recommend that?

Great video Cam... :)

@CamNicholls

3 жыл бұрын

Cheers Andy

Great video and explanation Cam - are your Strava numbers accurate enough to use these to find out what your zones are? Thx Judd

Great vid. What is the best way to find your zones without a power meter?

Definitely use these rides to practice bike handling on the tri bars

@CamNicholls

3 жыл бұрын

Good point there Jon, thanks for sharing

Great content 👍 Just a note on handling skills - figure 8's are good for practicing turning skills. Also trying to stop as fast as possible on grass sharpens up your braking skills. A note on breathing - fill your diaphragm to strengthen your core while riding ( eg: filling your chest is not the most efficient method). 🍻

@CamNicholls

3 жыл бұрын

Great additions 👍

I raced back in the day and dropped a few future pro's ha ha but here's what I did for my two pence. As I worked full time, 2-3 mornings 30 miles ball's out. Summer, ride home every night you can 1-2 hours 42x17 fixed. Evening league, time trial, weekly track. Sat, Sun race. Winter, switch to 15 mins min running, same morning, nights tues, thurs, rollers 5 x 3 mins or 3 x 5 mins......

Excellent clear video! Just one point if your target is a 4-5 hour ride, is any fuel consumption allowed? Any gels, isotonic drinks or bars, apart from water?