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I’m about to tell you the truth. And… you don’t be a victim to your training anymore. This is how you can train smarter and ride faster that your thought possible. It’s time to ascend out of the fight club… And become empowered by your riding.

Video Transcript

Speed. This is where things start getting fast. There is a time and a place for speed work. I’m a big fan of high-intensity training but it needs to be done at the right time. I’ll just read this out. It’s important to get a balance and a consistency for a progressive build and a training load that’s developed over time. That is where the magic happens, the progressive load and the balance. The thing is that you’re not going to get it in some dark corner of pain and suffering in the back room of some hurt box. This is one of the biggest issues that I see is people get onto these super high-intensity training programs.

Sure, I’m a big fan of high intensity. It does get results. You should be empowered by your training, not a victim to it. One of the things about high-intensity training sessions is that you need to be really for them. You need to build that foundation first, the aerobic base building and the strength before you start doing your high-intensity training sessions. It’s a step that you finish off last. That’s where you get your speed. There’s no doubt that doing high-intensity training sessions gives you a lift. If you’re able to build a bigger engine and I’ll talk about that in the next couple of slides. It makes a big difference.

Let’s go through that. The speed’s done at the specialization part of the program. At the last part of the program is where you do speed. It’s developed quickly and lost quickly. That’s really important. Speed work is developed quickly and it’s lost quickly. It’s not sustainable. High-intensity training can only be done for a maximum of around 12 weeks before we have to retire you as a cyclist and give you a break for 3-4 weeks before we start retraining you again. High-intensity training is really something that’s not sustainable. We build our speed on combining base and strength. It gives you a really good lift.

Let’s get into this. What happens is, this is what happens to high-intensity training. You got an ordinary car on the left. When you do high intensity training, it’s like adding nitro to it. It becomes a bit of a race car. The car goes fast. What’s important to understand is that the cars are both the same size. You haven’t actually made the car any bigger. You’ve just added nitro to it. I’m a big believer. This is what our training methodology is about, is building a bigger engine first. You got a little car and you can add nitro to it, makes it a bit faster. If you instead build a bigger engine or got a bigger car, then that’ll make a big difference.

You wouldn’t need nitro. Just imagine it for a moment. You’re in this little small car. Just imagine a little small car. You’re going over a road that’s quite hilly. You really having to work that car. If you added nitro to it, the car’s still the same size but you’re stressing it more because you’ve got nitro added to it. You’re able to kind of cope. If you’ve got a bigger car with a bigger engine in it and you drive it over the same course, you wouldn’t need to add nitro to it because you’d already be just cruising over it. It’s like the car wouldn’t even notice.

By building a bigger engine first, must better way of going at it. Now when you add nitro to a bigger car, of course it becomes a race car. That’s what we do. We build the engine first and then we add nitro to it later on. When we do that, the training’s sustainable, it’s repeatable. It just makes much more sense. It means that the training that we do this year can help you next year. The training that you’ve done last year in our training program helps you with the training this year. Where to from here? You’ve probably got a whole lot of questions about what’s this is all about? Where can we get some really good results?

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