Я сократил свои тренировки в 2 раза - вот о чём вам никто не расскажет!

Online training https://t.me/v_40_let_na_velosiped/1282 Today we'll talk about training volumes, how much you need to ride to really build serious fitness and be competitive for racing. We'll also immediately look at the downside of this process and what it means for us amateur racers. And, of course, we'll discuss an alternative training plan. As you know, I trained quite religiously for three years, 10-12 hours a day, sometimes even 15-16. And I found it strange that someone who wanted to race would train for 6-8 hours. But let's be honest, I live alone, I don't have a family, and I have a flexible work schedule, so fitting 12 or even 15 hours of training into my schedule was easy. But at what cost? On weekends, I'd leave early in the morning and give it my all in training. In the evening, I was exhausted. I'd return home after a four-hour drive and just collapse on the couch. I was like a living corpse, arriving and slacking off for half an hour after my workout, then eating and scrolling Instagram. Then sleeping. I weighed 80 kg. And all my best achievements were at that weight. And it was easy to maintain that weight because on some days you burn 4,000 kcal. I even had to set an alarm to eat. So about six months ago, I decided to cut my training volume. About half that. I was training 6-7 hours a week. Some studies claim that performance doesn't decline linearly with reduced training volume. In trained athletes, With a 20% reduction in volume, you only lose about 5% of your performance. The body is surprisingly good at maintaining fitness in the early stages. But after a 50% reduction, that's when your form really starts to slip. After cutting back on my system training, my BTP dropped from 285 to 240, and I gained about 7 kg. It was pathetic. I became weaker and heavier. And my group training confirms this story. Before, when I was doing normal volumes and hitting a fighting weight, I'd ride in the group training in the third or fourth row behind guys with 4-5 wt/kg. Sure, it was tough in places, but overall, I kept up with them, sometimes falling behind on the climbs. But then I'd catch up and generally be at the front of the pack. A lot of people would drop off, and they'd catch up later at the intermediate stops. Now, if I can stay with them for the first 20-30 minutes, that's considered a great day. I can bluff for twenty minutes on a flat section. But when we're riding uphill for 30 minutes or more, I watch them speed away from me as if they were on a motor. Let's address the elephant in the room for a second—or, more accurately, the extra 5-7 kilograms I was carrying around at the time. When you train twelve hours a week and maintain a healthy weight of 80 kilograms, it's easy. Believe me, it's natural. You burn so many calories that eating becomes a chore. I used to set alarms on my phone to remind myself to eat. Now I eat like a normal person. I have no qualms about that extra slice of pizza or bottle of Coke. But what the power-to-weight calculation doesn't reveal is the metabolic cost of maintaining race weight year-round. A 2012 study by Stellingwerff found that athletes who maintain a body weight five percent or more below their natural weight experience a drop in testosterone, spikes in cortisol, and constant fatigue. At 80 kilograms, I was fast on the bike, but completely useless in everything else in life. At 80 kilograms, I'm much slower on the bike, but I'm truly present in my life. Open group on Telegram "On a Bike at 40" https://t.me/+aMAk4uNBKgdiMzgy Closed group for PRO CYCLING https://web.tribute.tg/s/I3c Strava Club for subscribers https://strava.app.link/40tP1gaisKb THANK YOU FOR WATCHING, SUBSCRIBING, AND LIKE! Greetings! This is Andrey Shumilov, founder of the online cycling community "On a Bike at 40" I train, race, study cycling theory, and have something to share with you. For example: How to train as a beginner aged 40+ How to ride your first 100 km without complications How to prepare for your first bike race and finish successfully What to eat and how to train to lose weight and much more And all this without a personal trainer, injuries, or expensive equipment.