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If you want to get faster on the bike then is there anything you can learn from one of the fastest riders in the UK? To find out we spent a day in the life of the rider who's finished this year ranked number 1 in the British road race rankings for one of his split sessions...
In this video we also discuss how riders overcome crashes, injuries and setbacks as well as their go to sessions to get fit on the bike quick...
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0:00
This is Ed. He's currently ranked number one in the British Cycling Road Race rankings
0:07
But what's it actually like to ride with one of the fastest riders in the country
0:11
Can I keep up? And how do they overcome setbacks in a season of racing
0:17
Let's find out. Now, you might think that if you're ranked number one in the country
0:22
then the season has been all smooth sailing and standing on tops of podiums
0:27
and popping champagne and things like that. But actually, that wasn't quite the case
0:33
And in Ed's own words, it's been a bit of a rocky road. It's safe to say that the season started well
0:38
A podium in his first national road race of the year, followed up by multiple top tens and then a fourth place at the Rutland Sickle Classic
0:47
The UK's only one-day UCI accredited race. Think of it as Paris-Roubaix, but with more mud and pies
0:55
Today he's let us in to one of his training days. So, let's go and see how it all started
1:03
So, to find out a bit more if there's anything we can copy off of one of the country's best
1:07
we're joining Ed for one of his split sessions. Now, can you explain what a split session is
1:15
Yes, so basically I'll do a session in the morning and a session afternoon
1:20
This morning, using my woosh to do my over-under session. Outdoors then afterwards, zone two
1:25
And what is the benefit of that? Is it just to mix it up? Yeah, it's a bit of a mix. It makes it easier
1:30
It's like you have to do five hours at once. You can do an hour and a half now, two hours this afternoon
1:37
I know that's not five hours in total, but still. Well, that does actually lead me on to my list of questions for you
1:43
Because after this, I'm obviously going to be as fast as you. So, how many hours do you ride in a week
1:51
Currently, between 15 and 20. I'd like to say I could do more than that but no about 15 to 20 hours so with that what percentage
2:01
would you say is inside and outside now sure that's going to change like throughout the season
2:07
yeah what sort of is during the summer is it is it purely outside or I try and keep most of it
2:12
outside in summer mainly because the weather is nicer but anything specific like really specific
2:19
I use the trainer for because you can just get rid of that junk miles but also I'm getting me
2:24
feared of all the heat adaptations yes I use it in the summer for that we actually have a video on
2:30
heat adaptations if you want to watch that there's a link up there or there I think it's that way
2:36
it's only 200 watts I'm dying well I was going to ask you what your zone 2 power is
2:42
So I usually do zone two rides between around 215 and 260 watts Anywhere in that range I pretty happy And then because i reckon i might be able to stay on your wheel for that bit what your ftp so what would you climb if i was to
3:02
give a number to it is around between 317 380. yeah i wouldn't give up with that i mean i can't
3:08
remember the last time i tested it it could be lower it could be higher so who knows and with
3:12
testing inside or outside mixture i think if in in the winter inside yeah mainly because most of
3:20
my riding's inside in the summer i'll probably try to do outdoors yeah and if there's if you
3:27
could recommend one session i know you're i guess your coach will set a lot of your training
3:32
but if there's one session that's your go-to you get fit quick session what would it be
3:39
This session here, my over-unders. Right. So I'll do one minute above threshold
3:45
So currently, if you see that, that's 395 watts. And do four minutes just below, so 360 watts. Ouch
3:52
And repeat that for a block. So these ones are three times 15 minutes
3:56
but the fitter you get, the more you extend them. I'm glad I'm joining you for the outside bit
4:01
and not the inside bit. Ah, you beat me, mate. And I can see here that you're using my whoosh
4:08
Do you just think you're Tade Pogaccio? Or is there another reason
4:13
Yeah, I am basically Tade. They do call me Tade. So I can import all my workouts and training peaks into here
4:20
So for example, this over-under session. Okay, so you've actually made this session yourself
4:24
and it imported it into MyWoosh. Yeah. Imports automatically. Now, if you can't be bothered to do that
4:30
there is lots of pre-planned workouts on MyWoosh. But yeah, if you won't be pro
4:34
then I guess you could do that too. and then yeah the other good thing about it is it's free on the uk scene none of us make money
4:42
unless you're a privateer okay so for me myself riding on an amateur team yeah it means i don't
4:48
have to pay a monthly subscription so how long was it before you got back on back training like
4:53
after a big crash yeah how long would it take obviously longer if you break your pelvis or
4:58
yes something like that but yeah so i i took a full week off but not because of my shoulder
5:03
more because of the road rash. They just said, you probably shouldn't sweat
5:07
And it's like my hip was quite deep. So they said, try and avoid sweating as much as you can
5:13
And then you start back, but it's all then. You wait and make sure your body's okay
5:19
So, you know, I felt okay. After half an hour, I do 45 minutes, build up slowly then
5:25
So obviously in cycling, there is going to be setbacks. It's a sport where
5:31
whether you're your level, whether in my level, whether someone else's level, at every level there will be setbacks
5:37
whether that is you busy with work and you haven trained for several months you might have months off the bike you might have a crash and have a few weeks off the bike anything can literally happen
5:50
what is your advice to getting back to fitness as quick as possible i think the main thing is you
5:56
take your time i really do think because if you rush it you're gonna do something wrong yeah so
6:02
don't get me wrong I was there and I was panicking at the time I was leading the overall rankings and
6:09
that's what in my head I was like I want to stay number one of course you do yeah but my teammates
6:14
were the closest rivals I guess in that and I was like oh gosh they're gonna catch me um
6:19
but then you just have phone calls a few people that you know truly support you and they will help
6:26
you and just say you know you can have two weeks off the bike for illness and after a week of
6:32
training you're almost back to normal yeah so in my head I was like that's basically what I'm doing
6:37
I'll have a couple weeks of just reset until I'm okay to just sit on the bike and pedal yeah and
6:43
then it's go time from there and then you just build up endurance don't touch the top end until
6:49
you feel fit enough yeah I guess the key thing is don't go and do your biggest week as your first
6:55
week yeah because otherwise because that's completely unsustainable you're then gonna it might seem like you're catching up for lost time but actually you're just setting yourself
7:06
further back yeah exactly you know if you go out and do you've still got time off work or if you
7:11
don't work you know you have time you have just all the time in the world and it's nice weather
7:15
you don't go into 30 hours because you know the next week you're probably going to be in the head
7:19
for the week with some seriously sore legs so yeah i think you are completely right there it's all
7:24
about gradual building yourself back up nice well I will leave you
7:30
to your session it does look rather hellish yeah make sure you make sure
7:36
you hit all those numbers and that you're nice and tired for when we go
7:39
out and do the second part of your session I can't wait Jamie I can't wait enjoy
7:44
thank you Well, we're kitted up, ready for part two of your training day. Well, part two for you, part one for me
8:03
What does it entail? Yeah, so obviously you've done the hard part earlier on this morning and now it's purely just endurance riding
8:11
So it's mainly zone two, you know, nice endurance pace. However, I might chuck in a few digs just to make you hurt a little bit
8:18
Oh, brilliant. Well, I guess I'll see if I can keep up
8:22
I'm sure a bit okay. Thank you Oh man thank God that over I think you did all right Jamie not too bad I am quite unfit I think
8:55
you've been fitter yeah yeah i do actually have a newfound respect for the work that goes into it
9:04
like anyone riding at your level riding nat a's in this country running nat b's in this country
9:11
has put in a serious amount of time and effort yeah i'd have to sacrifice things that i i don't
9:18
want to sacrifice yeah of course i do i yeah that's i do think just to be at even a nat b level
9:25
uh i say even an at below that's a really high level of cycling people do sacrifice a lot they
9:29
live quite a a boring life should we say regimented there you go that's a nice nice way of putting it
9:35
and i think then you think about the world tour and these riders who are even better and it's just
9:39
mind-boggling yeah well maybe i do need to get back on it because uh i've definitely been faster
9:46
and uh it is winter coming up though but i guess i could do some do some more indoor training i mean
9:53
to be fair jamie a few years ago you used to be considerably faster and you are missed a peak for
9:57
january anyway so yes i did used to be famous for that but so maybe i'll borrow your session from
10:05
earlier you'll have to send me a few more that's fine and uh yeah i'll do some more indoor training
10:10
because i think that is the biggest thing that has affected my fitness and i think affected your
10:16
fitness as well is the structure yeah and i find that indoor training on programs such as my wish
10:23
is a brilliant way of getting that structure i think it's even better as well for somebody like
10:28
yourself who works full-time it's when you've not got time to spend four hours midweek riding a bike
10:34
and sometimes you if you're working weekends as well you don't even have the weekends anymore you have maybe an hour and a half in the evening you can get so much done that session i did today
10:42
hour 35 you can even you can shorten that a little bit i did a little bit of a warm-up at start
10:47
extended yeah you can cut that out completely and that can be a hour hour and a quarter so how many
10:52
hours am i gonna have to do to get fast i think you can get away with seven seven seven okay
10:57
structure there's a challenge seven hours of structured training every week not seven hours
11:02
over a month we'll give it a go if you want to try out ed's session then uh we'll pop a link to
11:11
down in the description below and then you can import it into my wish or if you can't bother with
11:16
any of that then you can use one of their pre-made sessions that are already on the program if you
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like this content then please give it a like subscribe to the channel for lots more bike stuff
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and we'll see you next time
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