Rowman today, I want to talk to you about my tree favorite training…
Rowman today, I want to talk to you about my tree favorite training sessions to do over the winter. Let's cue that intro! The big question is this. How do we use cycling as a tool to improve our health, our happiness and our long-chevages? That is the question on this podcast will give you the answers. My name is Anthony Walsh and welcome to the Rowman Podcast. Hello you beautiful roadmen, welcome back to another roadman, cycling podcast. It's been such a crazy busy week for me. The summit is going live on the 8th and 9th of December and in the run up to the summit I'm obviously recording all these interviews. So it's been epic, I've got access to, behind the scenes at Mitchell and Scott this week, In the last couple of days and I caught up with their physiotherapist, Scott Morphy. I caught up with Stermakanic Craig Gator and I caught up with their chef Nicky Strobel. So that's super cool, a real insight into what's happening behind the scenes. One of the teams is really mixing it up. So that's brilliant and that's all going to be part of the summit. If you haven't snagged your free ticket yet, it's roadmansummit.com. And do us a favor. it into the WhatsApp groups, stick it into Facebook groups. Whatever you cool kids are using these days TikTok or what not. I'm not cool enough for that myself yet. Okay, as you know, the podcast, we don't have show sponsors. So what we do to try and keep the show sustainable and to run things like this summit, it's the generosity over on Patreon. So that's over on patreon.com forward slash Anthony underscore world. Please go and check that out. Being the festive season and all that go and buy me a point of beer. And point of beer once a month in return I'm gonna hit you up with a secret podcast so that's gonna be coming for our patreons in the next couple of days so I'm excited to record that episode. Today, today I'm actually still out of breath can you hear me a little short of breath? Before I record these episodes I get onto my mini little trampoline in the office for that kind of change of state I spoke yesterday morning about how I like to make a change a state before a journal and I go into the cold shower because when I come out of the cold shower, I only see solutions then. I don't see problems when I sit down to do my journal, but much the same way in the podcast, I'm a press ambassador. If you wouldn't want to listen to me. So what I do is I jump onto the trampoline, give it, give it costo, give it costo for 60 seconds or so. And I'm instantly transported back to being a six year old kid and I'm the happiest man in the world. And then I come on to the podcast. So you can see the sunshine, happy version, juggering the morning, juggering the evening. Yeah, but that's not me all day. That's not me at the dinner table.
Want to talk to you about my three favorite training sessions to do…
Right, I want to talk to you about my three favorite training sessions to do over the winter. So in no particular order, the first one is a Bartele session. So this is named after Gino Bartele. If anyone hasn't read the book, wrote a valor, absolutely brilliant read about Gino Bartele smuggling forged documents for Jews across enemy lines during the World War and the amazing read. So, the Bartolay session, the Bartolay efforts really rather than the Bartolay session because you could do this in a 60 minute session or you could do it in a seven hour session. It doesn't really matter. But the Bartolay effort in the middle of a session, it's a seven minute effort and it's broken down as four minutes, low cadence, like 50 to 60 RPM in zone three, three minutes Zone 4 at high cadence, so 100+. I'm going to give you that again. So it's a 7 minute effort. The first 4 minutes are low RPM in zone 3. The second 3 minutes are zone 4 at a high RPM. That change from low to high RPM, room on a man. So I would say start out if you haven't done them before, within 2 of them, progress at the following week to 3, progress the following week to 4. I've never got more than 4. Bartilay efforts. Absolutely love them. My next one is sweet spot. Now sweet spot is just below threshold. So it's 88 to 91% of the threshold. And if you don't know what threshold is, you'd be the bad boy. And you haven't listened to my podcast on setting threshold, the importance of threshold. And, you know, why when we talk about zone trees on two, yada yada, this is our special language for communicating. And then I break down and teach you how to speak that in that podcast, which is back, back away search for a podcast called setting your threshold. think and you'll go and find it. So sweet spot session I love to do, it's simple, it's all school, it doesn't need to be really complicated and bearing in mind these are winter training sessions, it's two by 20 minutes, that's it. And while I put in some, you know, two of my tree set, the Bartolay one is a little bit of complicated stuff going on, but two of my tree sessions that I love doing over the winter are very, very simple. And there's a reason, We only have a set amount of zones, zone 1, 2, 3, 4, 5, 6. They all have adaptations in those zones. This isn't Zwift, it's not train a road where we need to have 20,000 zones and all these changes of intensity. We're looking to spend time in each zone. And the reason is we want to get the adaptation associated with that zone. So when I try and sweet spot, I want to try and just blow a threshold with the idea being to raise my threshold, push it up a little bit. So I'll do a straight up, two by 20, with 10 minutes rest in between at 88-91% of threshold.
Love this because he can head out to kind of a quiet road with a…
I love this because he can head out to kind of a quiet road with a trying and partner of any ability two weeks can ride out together. He could be world tour or he could be beginner. Ride out, shoot in the bays, stop on the side of the road somewhere, take off a couple of layers, stash them in a hedge, stick on your headphones, gangster, rap recommended, heavily recommended, and you go on and do your two by 20 and it's just such a, I don't know, there's a lovely beginning and end to the session, because right now the social, right now I'm a social, and then it's the work right in the middle. Now my last session that I love doing, and this is my favorite session that I love doing, especially during the winter. And this is why I always say, if you don't like winter training, you just don't like riding your bike. Because one of the things we need to reconcile ourselves Whits Eichlin, you know, the marketing companies will have you believe it's indoor, it's with, you know, getting a sweat on, it's high intensity. There's been people at this for hundreds of years and this is a staple, long slow distance. I recorded my Tyler Hamilton episode for the Summit yesterday and I was asking him about his favorite session and he simply said LSD, long slow distance. It's the endurance ride with friends. getting out side by side chatting conversation just flows easier it's riding for four hours five hours finding a coffee shop halfway having a laugh you know you raise the pace when it's mutually agreed that you're racing the pace it's not even something that said it just kind of happens it's no half wheeling it's beautifully flown side by side down the sense riding with friends on endurance rides it's my favorite favorite thing to do on a bike week. So let me know what your favourite training sessions are to do over the winter at their moitre, the Bartle sweet spot efforts and a long slow distance endurance ride. Folks this has been another week on the Roadman Soiklin Podcast. Thanks for joining me and you know what we've got momentum I don't even need to say you know I'm back on Monday. See you then folks. Before you go, I've got an important announcement to make because over two days and the 8th and 9th of December, I'm going to speak with 30 of the world's leading fitness experts. And I want you to join me, free of charge from the comfort of your own home. This is the first ever Roadman Virtual Performance Summit, for am aiming to bring together the best minds and fitness and they're going to share with me their secrets for biohacking your physiology, melt away body fat and smashing your cycling goals. Would you like to learn their secrets? It's easy. All you have to do is register for your free ticket over at www.roadmansummit.com forward slash free. That's www.roadmansummit.com forward slash free. The link is in the bio.