How to Get Fast on a 15 Hour Training Week, The Benefits of Increasing Your Volume

How do you become a faster cyclist on a 15 hour training week? Will bumping up your training volume lead to better performance? Find out in this week's video. Thanks for watching!

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The studies I used in this video:

The views and opinions expressed in this video are my own and do not necessarily reflect the official policy or position of Carmichael Training Systems, Inc, their sponsors, and/or partners.

[WowRixter]

I'm waiting for your Fast on 1 Hour a Week video

[yamalink]

One of the best cycling channels! Dylan puts sometimes -complicated tech sciency info into layman's terms that even I can comprehend during morning coffee.

[eric_bones]

I just moved up to training 15-16 hours a week, this video is perfectly timed! Working hard up to and beyond DK200. Thanks for the continuous stream of info!

[WowRixter]

I'm going to quit my job now otherwise I won't get my 15 hours in. I wonder what sacrifices I'll have to make for Fast on 40

[stefangerig]

Absolutely one of my favourite Cycling channels, I like that the information are backed up with Facts/Science! And you can see real results (racing) from the presenter himself! The fact that I have wasted my time with channels like for example Durianrider ( Carb the f#% up ), with little to nonexistent information with value for me as a cyclists, actually shows me, I am heading now in to the right direction regarding information source for proper nutrition and training. Keep the good work up mate! Well done! 👍

[wbaareshit]

I could cry 15hrs I only have 5hrs spare a week and that's getting up 2hrs early before work

[poochie]

great video, as usual. I have noticed a huge difference in performance since moving from a lot of sub-threshold intensity to a polarized approach. As I member of the 40 year-old cohort I can't stress the benefit of hitting the gym enough, had always been reluctant (putting on muscle, increasing weight) but after giving it a try and seeing the numbers there is no question about the effectiveness of those sessions. About this video, can you make a second part dealing with "telling your significant other that you are going to train an additional 5hr a week, and surviving it"

[Savonge]

that "Meh, I like my plan better" :) at the end LOL
so true... really sums up my feeling watching the video, I know what needs to be done but prefer just to have fun on the bike.
great Video Dylan as always ! thanks...

[RobFinch]

Can't believe you keep giving this valuable knowledge away for free, but grateful that you do. Currently I train about 10 hours a week, all on Zwift because the UK has a storm every week. Following your FTP builder plan, 21 watt increase after first block, second test in a couple of weeks. I am new to structured and periodised training.

[mikehammersley]

Great video! As a triathlete, I love to pick up little nuggets here. Your research and data gathering mixed with your advice is top notch.

[isaacliftsandcycles]

I moved to a country in the Middle East and left my Felt road bike at home. I have a very physical day job and managed to get out for a ride 7-8 hrs a week, plus 2 solid gym workouts during the week as well. I've been here for almost 3 months. Over the course of the last month, I've went from 1hr - 6 days a week, on an indoor spin bike, to 1.5hrs - 6 days a week, to 2/2.5hrs, 5/6 days a week. Now I'm taking a full week off to recover and relax. Miss my road bike, but I'll be back home in 6 months. In the meantime, it's back to 1hr 5 days a week on the spin bike, followed by progressions the following week.


Really enjoy your channel Dylan, thanks for the effort you put into it and all the priceless content / info!

[TheAndreMD]

Life is full of coincidences! This morning I watched 3 or 4 videos from you and searched on google for some 15 hour training week samples since that is the time my gf has availabe. fast forward 3 hours and you upload EXACTLY what I needed :)
Cheers for you great work!
Future topic suggestion: Weak glutes development/activation. I train quite a lot and I'm finding that my glutes are weak and my tt power is quite low :/

[bosschu]

that Williams bro leadout video is always epic

[TunaTheMiner]

ah, now this is a video I've been needing!

[jasonlam]

THanks for your video and research. I am a new cyclist that is trying to work up to 15 hours a week excercise, my longest was 12 hours for 1 week and my legs were gone. I had to take a week break for it to heal haha!

[lejendpolevault]

Dylan, I've been watching/ researching cycling fitness "coaches" for a while, mainly in the MTB scene and was losing hope. You are the first and only person I've seen that understands training principles and methodologies, I thought the entire industry was filled with frauds however, you clearly understand how to pull a programme together, you know what you're talking about and you communicate very well. I'm assuming you've had some good coaching yourself but I'm honestly struggling to find others to learn from in building cycling specific programmes. Thank you for the great videos.

[lngbard]

I dont normally leave comments or even hit the "thumbs up" as I watch your videos while zwifting. Please consider this sweaty thumbs up as approval for all the content on this channel! keep it up!

[rubybenedict]

I’ll be sure to tell John Croom that I’m doing whatever backwards hat Dylan says. To heck with that training plan he writes for me each week.

[piotrkobus]

Brilliant content. I didn't know, how to incorporate the gym, in the plan in this period. Thank You.

[michaelthomas]

You have a few great videos on getting fast with 5, 10, and 15 hours of training per week. One of the training guidelines you tend to promote is cross training. It would be great to look at how to construct a 10-hour training week for someone that enjoys cross training or competes in duathlons. Would this look something like the following:
-Monday is one hour (zone 2) on the bike with cadence drills.
-Tuesday is 60-70 minutes of running with 30 minutes of pace work or speed drills.
-Wednesday is one hour interval or big gear day on the bike.
-Thursday is 60-70 minutes (zone 2) running with a focus on cadence and form.
-Friday is two-to-three hours on the bike (sometimes endurance other times more intense if you do a group ride. The intensity would change the structure of Monday and Wednesday).
-Saturday is 120 minute run (zone 2) with a little pace work if you feel good.
-Sunday is a recovery day that consists primarily of PT, light bike, light jog, etc. or an hour of work split across the entirety of the day.
This model assumes a season where you aren't focused on as much lifting, but I would be interested in your thoughts on structuring for offseason as well. I suppose another assumption is the prioritization since this splits training relatively evenly, but doing running to support cycling might shift the structure towards a 70/30 model where runs are 45 minutes or less at a consistently easy intensity to allow for more intensity with the cycling.