THE 48-HOUR RULE: HOW MANY HARD DAYS YOU REALLY NEED | Ask a Cycling Coach Podcast 599

Comments · 140

• AT

  @atlantaswelder · 2 weeks ago

  Pick 2:   High Intensity, High Frequency, High Volume

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• CH

  @ChinCycling · 2 weeks ago

  I signed up for Trainer Road a few weeks ago and it’s the best thing I ever did, I’m 39 and I do 3 hard days and it’s working great

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• ST

  @steffen7586 · 2 weeks ago

  Two hard days with a zwift race and a Trainer Road session and a third longer easy ride are already quite some work. Can‘t imagine adding a third hard session

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• PA

  @patrickflanagan317 · 7 days ago

  59 y/o hill climber here, 2 hard days a week, works for me.

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• MI

  @michaelblumfield3933 · 2 weeks ago

  The cruel paradox is that once you’re old enough to retire and have nearly unlimited hours to train, your body says, “Would you stop already! It’s time for a nap!” I’m 72 and would ride every day if I could, but I know that my old muscles need more time to recover than they did decades ago.

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• SA

  @saracen888 · 2 weeks ago

  I’m on a low volume programme kicking guys butts who are training more than I do.<br>Three hard sessions and ample rest pays dividends when time crunched.

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• US

  @user-tp3ds9dl3w · 4 days ago

  Helpful video. For me personally TR and structured training has been a revelation. It takes commitment but I’ve seen a greater improvement in 11 weeks than I have in 4 years.

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• TH

  @TheCyclingCardio · 2 weeks ago

  It’s all about how much you can recover from..even 2 is too many if you can’t recover from it

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• WH

  @White_T1gR · 2 weeks ago

  Dude! I like two hard days because if I do 3 then I feel burned out for work.

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• LE

  @leveragedsellout9599 · 2 weeks ago

  Thanks for this. One pedantic note on comparing percent vs percentage <b>point</b> change &nbsp;@ <a href="https://www.youtube.com/watch?v=tjbfViYNsEs&amp;t=1070">17:50</a> and onwards: the 5 minute PR shows approximately <b>25 percent</b> greater improvement at 3 vs 2 days/week. &nbsp;E.g., if someone&apos;s 5 minute PR was originally 400w, after the training block we would expect it to be ~420 in the 3 session/week group vs 416 at 2 sessions/week. If it was only &quot;.9 percent greater improvement&quot; in the 3 session/week group, it would be ~416.15w vs 416.

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• RO

  @Rooster7six · 2 weeks ago

  From everything i read every pedal stroke releases calcium and pgc-1a. Regardless of how hard we are pedaling.

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• ST

  @starlitshadows · 2 weeks ago

  I&apos;m 41 and I got on TR earlier this year when you did the new update. And it put me on lower volume. I think around 5 hours and 3 hard days. First couple weeks was okay then noticed I was struggling to complete and even failed workouts especially during my 2nd block. I basically started dreading my interval sessions, feeling burnt out and like I needed a break. I was previously doing 8 or 9 hours with 2 hard days. So I switched back to two at 7-8 hrs. I&apos;ve had some off workouts that were tough but haven&apos;t failed to complete a workout since. I must be an outlier but I feel like I was trading more fatigue for little to no gain. That being said, the app was frequently giving me high zone 2 intervals in between. Part of me wonders if it was actual easy rides if I might have recovered better. But based on my experience I&apos;m sticking with two for now.

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