How Much Do You Need to Ride to Get Faster? The Science

What is the optimal training volume for you? I go into the different factors that determine how much you should be riding your bike each week in order to improve.

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Studies used in this video:

[gtej]

I just simply look at what volume dylan is doing on strava and then do 1 hr more than him per week. Then i am guaranteed to beat him in every race.

[chrisvanbuggenum]

How do i know when I've hit that volume? It's when my wife gives me that look.

[jackwhale]

Can't wait to see you race against Evenepole in BWR Kansas, good luck man.

[jeffermc]

Like drinking from the fire hose, Dylan! Excellent content, as usual, and loads of information. Definitely will be watching it a few more times. Thanks for everything!

[funkydisciple]

Absolutely love your channel. I learn loads everyday.

[danoedalo]

Man, I just wanted to thank you for all your content and dedication. You found that sweet spot between personal experience and science-based data with a bit of good sense of humor. Wish you all the good luck in your future endeavours.

[mcbezinque]

Thanks for this, exactly the questions that have been rolling around my head lately!

[drbfitk]

As always Dylan, excellent training information. Taking time to record specific training type sessions is important along with how long is needed for adequate recovery from the sessions, is very important with respect to age or pre-existing fitness base.

[andrx]

After taking a few weeks off the bike (advice from a previous video), this was perfectly timed for a restart. Thanks

[lazrface]

One of the best training videos I’ve seen. Excellent explanation. You answered a lot of my questions about balancing volume and intensity. Great job! Love the content. 👍

[DEAR]

I am Re-Learning these principles at age 59, usually by mistakes. One of the challenges is that most of us interpret your body's signals of overtraining as "weakness" and the same grit that helps us compete, takes us to a bad place in training.

[poochie]

We need a #blame my epigenetics t-shirt by BHD

[longboard]

Great info DJ! Pullin for you bud! Hope you have a great 2022 race year!

[donbracci]

Very informative video and very glad there was a backward hat Dylan Strava reference 😀 👍

[fpartidafpartida]

This is awesome, best video I’ve seen so far explaining this. Thank you!

[johnheiss]

Fantastic video, and thanks for sharing all those references!

[danmashman]

Great vid. As an older rider (50) I find a reduced training week every 5-6 weeks before ramping back up again really helps my body recover and consolidate any gains I have made. As most gains are made during recovery reducing milage and intensity every so often helps me maintain my training without succumbing to overtraining. Thanks again for a very informative video.

[brookanderson]

Great information and you make the guidance easy to follow. I like the way you present the information as always.

[rascal]

Valuable information. Thanks for sharing.

[gogoyoyo]

Thanks for posting, always picking up something new... Learning never ends. Keep peddling