(upbeat rock music) – This is a Matt Stephens session called the Power Pyramid
on the Passo Pordoi. I’m sure it involves
another P as well, pain. Let’s get on with the warmup, and then I’ll explain all. Welcome to the Passo Pordoi
Power Pyramid session on the go, epic climb,
iconic climb, in fact, of the Passo Pordoi in the beautiful Alta Badia region of the Dolomites. We’re on board with Dan Lloyd, but I designed this rather
challenging training session. But for the first three minutes, it’s gonna be a nice little warmup, gradually increasing that effort level from two up to five. Just to explain a little
bit about this session, the Power Pyramid’s basically, it’s a relatively even
effort throughout this ride, but for good measure, thrown in a few cheeky little 30-second interval flat out efforts as well. There’s four of those
throughout the session. Let me just talk you
through this step by step while we’re warming up on the lower slopes of this absolutely stunning climb. First up, after the first
two minutes of the warmup, we’re gonna move on to three
minutes riding at tempo, so that’s an effort level of around seven. From there, we’re gonna
move up another level to a perceived effort level of eight. We’re gonna ride at sweet
spot for three minutes. Then we’re gonna do the
first of our intervals and that’s basically flat out, it’s a 10 out of 10
effort, for 30 seconds, but at a low cadence of around 70 RPM. The rest of this session is
all at 90 RPM or thereabouts. Following that first 30-second interval, come straight back out down to sweet spot, so not a lot of time to recover at all. It’s really gonna help
you with your endurance, and help increase your functional
threshold power as well, as well as improving your
top end for the sprint. We go for the sweet
spot, for three minutes, back down to tempo for three minutes, back up to sweet spot for three minutes, and that’s the pyramid done. Then we hit another
30-second flat out sprint. We continue that until we get to the fourth and final interval. It’s a pretty tough session, so make sure that your
room is well ventilated. Hopefully, you’ve done that already, and that you’re drinking plenty of fluids. I’m using a smart trainer, a CycleOps Hammer, and I’ve
got the resistance level set to equivalent gradient
of around three percent. I should be doing most
of this on the small ring to replicate what it’s like. Just increasing my effort
level a little bit. Just coming out of the warmup now, and be riding at tempo,
keeping it around 90 RPM. It’s all about pacing. It’s the sort of effort
you can sustain on a climb. Breathing heavily, but
you’re fully in control, and able to talk. Gonna ride like this for three minutes keeping a real smooth rhythm. Find the gear that works for you. Sit there and think about
your shape on the bike, the way you’re putting the
power through the pedals, whilst at the same time admiring this absolutely gorgeous view. Look at that. Some of the biggest, and best, and most epic battles in the Giro d’Italia were fought out on this climb, and it tops out at the top, from memory, around 2,330 metres, I think. Had the pleasure of riding it on numerous occasions now, and it is one of my favourite climbs. Really control your breathing. Not too hard, but you should be able to just feel the bike on a real good endurance session. Also, this sort of
session really helps you instil a sense of discipline
in measuring a long effort, but at the same time,
puts you into the red, especially we head towards
the peak of the pyramid. We’ll go to sweet spot in a minute, then hit that sprint. Then there’s no real recovery
from that sprint at all, back into sweet spot, and
your only real recovery until the very end is at this level here. Make sure, after your
first couple of efforts, you’re confident that you’ve got your perceived effort levels right. Of course, if you’re
riding with a power metre, you’ll know there or thereabouts in relation to your
functional threshold power. For those of you know what that is, that’s your amount of effort power you can put out for round about an hour. FTP is gonna be around
seven and a half to eight, roughly, in terms of effort level. Keep these nice and smooth, ’cause next up, you’re gonna lift it, in actually, only 15 seconds. To sweet spot. Couple of people punching
the side of the road there. Sorry about that, chaps. Here we go. Just lift it slightly. Hold this for three minutes. This is a long climb, so pacing, absolutely vital, especially if you’re gonna end up in this neck of the
woods in the Dolomites. Once you get above 15, 1,600 metres, you’ll start to feel
the rarefied atmosphere, less oxygen in the air, of course, making it harder to deliver the same power that you’re
used to for a given heart rate. It’s really an interesting experience. Pacing, on long climbs, at altitude, even more important is,
once you put yourself into red and get it wrong, it’s very hard, unless you want to come to a standstill, to get yourself back
into that rhythm again. Not a particularly explosive session. I looked at the session
when I was designing it and thought, “Yeah, this is great. “Gonna really build your endurance, “smooth, even session.” It’s gonna hurt, but I thought, “I need to spice it up a little bit, “break it up a little bit.” Hence those 30-second bursts. Again, a bit counterintuitive, the bursts are gonna be at a low cadence. You can choose to ride them in or out the saddle,
whatever feels best for you. Be interesting to see what Dan did. Just over a minute before the first one. Just gonna gear up a little bit… just as you would on the climb. It’s no problem at all, especially on these longer
indoor trainer sessions, to get out the saddle, just to ease your lower back, your glutes. You’re working different muscles. I often find that 40
revs every few minutes, well, every five or 10
minutes, does the trick. Coming up to the first of
these flat out efforts. Remember, when you finish the effort, get back down to this speed again. Gonna be hard, but this sort off session will really reap dividends for you if you discipline, you apply yourself, and you do it right. Two, and one, here we go. It’s a low rev. Just power through. Come on. Only four of these. I think Dan’s out the saddle. Okay. Knock it back, keeping it 90 RPM, back to sweet spot. This is great to improve your general fitness… ’cause it feels so counterintuitive not to back off after an interval. It increases the stresses on your cardiovascular,
your muscular system. Your body has to work hard to get rid of the toxins in the muscles, and that’s why your legs are screaming. Keep on top, keep it smooth, still a long way to go,
but you’re doing great. Okay. Just settle back into that rhythm, and the sweet spot at or around your FTP just below sustainable but uncomfortable. Make sure you’re at a level where you know you can keep going because we’ve still got half an hour. Of course, if you’re on a climb like this, there’s no hiding place at all, so having that skill and that discipline to maintain a certain
pace, absolutely vital, and this is what this session
is primarily all about with a few tests along the way in the form of those rather
spiteful little sprints. But you know me, I don’t like to do things the easy way. Just over a minute of
riding at sweet spot. Then we’ll drop it down a little bit, only one level, to tempo so you can just ease off
the pressure a little bit for three minutes, we’re
back up to sweet spot, and then yep, you guessed
it, the next sprint of the next interval. Look at the sights. This really is… Every time I do one of these videos, I say it’s my favourite climb ’cause it brings back
memories flooding back that really are special. It’s a long, straight section
on the climb at the moment which allows you to
focus on the road ahead. Not a big variation in
gradient on this climb. That’s why it’s good to
get into a set rhythm, and just turn your legs, stay focused on keeping that effort level as smooth and as even as possible. Also your pedalling too. You’ll be glad to know,
we’re now gonna drop it from eight to seven. Just a little bit less on the pedals, allowing you to recover. Many people just ride,
they climb at one speed, which is fine, but if
you’re out with a group or you’re intending to race, then it’s nice, or important, in fact, to be able to change your
pace whilst under pressure, and also react to pace
changes within the group, and to test yourself a little bit more. Your body can then become
increasingly better at expressing itself in different dynamic environments out on the road. A session like this will improve your explosive power
because of the four sprints. It’ll help improve your FTP, and also improve your endurance, and also strength as well because we’re doing these sprints at quite a low cadence. Have to put a lot of
force through the pedals, and a high amount of torque, which uses a different set of muscles. But you dig down in the muscle fibres, different things take place when you really do apply more force, though the same power is
put through the pedals, if that’s not too strange, but you’re delivering more
force per pedal stroke. Keep it nice and smooth, keep it 90. In a minute and a half,
we’re gonna pick it back up again to sweet spot. Keep drinking. If you haven’t ever been
out to the Dolomites, to be honest with you, I
couldn’t recommend it enough. I raced there as a pro, and to come back now
with GCN, it’s wonderful. Riding at a slightly
different pace than I used to. It’s just, the scenery is jaw-dropping. It’s majestic, it’s imposing. You feel kind of wonderfully
insignificant, almost, in the dramatic surroundings at the top of these craggy peaks. It looks otherworldly. It’s great for riding,
hone your climbing skills, and your descending skills as well, and generally speaking,
meet a lot of other like-minded people out on the road. These are the sorts of sessions that can get you as fit as possible. Best if you crunch the time
for this sort of riding. 10 seconds, and then we
got another three minutes at perceived effort level of eight, back up to sweet spot. Two, and one. Back up to eight now, keeping the RPM the
same or around the same. Give myself a few moments out the saddle, and back in. Really get locked into this rhythm. You should just feel
that burn in your legs. Don’t put yourself into the red. Still got just over 24 minutes to go. It’s a long way on this climb. That discipline, pacing… are making you more
adaptable to changes in pace. For example, you want to
head over to the Dolomites and ride the Maratona, which
myself and Dan did this year, my first ever experience,
we went over the Pordoi, that was the second major
climb after Campolongo. It’s amazing, when you’re riding with lots of other people, because of the adrenaline that flows, you end up riding a
bit too hard too early, and you can pay for it later. Riding at these set levels imposes that little bit of discipline. If you’re doing this session
for the very first time, you might not get it quite right. You only might go, “I think
I found seven or eight,” and then near the top,
you’re gonna start fatiguing. The more you ride like this, the better you’ll become aware of your physical and
psychological limitations within how fit you are. Although I think power
metres are wonderful things, and definitely a big aid to training, occasionally, just
riding on feel, I think, is an important skill
set to have as a rider. Don’t get me wrong, I’m a big advocate for training with power, to power, but also just riding, and
understanding yourself. That’s why we put these
effort levels on the screen. The riders who’ve got power metres can choose that as well, but also, not everyone has access to a power metre. Understanding your effort levels, really, really important
when it comes to training, especially endurance stuff. You guessed it, we’re coming up to the next sprint. Remember, low cadence,
30 seconds flat out. Here we go, come on. All you’ve got. Try and keep your form on the bike. 15 seconds. I think Dan’s out the saddle. Come on. Two, one. Done. Okay, keep it level eight though. You can’t let it off. This is where you are putting
yourself into the red, but gradually settling into it. Feel the burn initially. Get the breathing back down to what it was before. Otherwise, you get
deeper into this session, that will get harder. That’s what we’re doing,
we’re training here. Just think of the gains. See how much quicker you’ll be climbing, or even riding on the flat. This session’s fantastic for your ability to just be stronger
and quicker as a rider, so apply it to the flats, if just to look at the scenery. Why wouldn’t you want to do an indoor training session like this? Inspires you. Also, if it’s a long session, you can admire the scenery, and maybe even book your holiday. No, don’t do that. You’re off the groove. Keeping it sweet spot, just
over a minute and a half. Two sprints down, two to go. Eating up the time right now, guys. Also, one of the reasons to break these sessions up is because, we all do it, we’re all guilty of it, there’s nothing like it,
just going out on your bike and not thinking, and just riding along. If you’re looking at making gains, which many of us are,
either losing weight, getting fitter, aiming to win a race, or whatever level, maybe to
ride your first 100 miles, or your first gran fondo or sportif, then riding at just one pace is fine, but you can get yourself
into a little bit of a rut from a training perspective. Mix up your training, is
what I’m trying to say, by going ’round the houses. Mix it up, and within each session, mix it up as well,
different ways of pedalling, different ways of putting
power through the bike, different types of intervals, and different sorts of terrain. If you can, jot a plan down at home, and stick to it, but importantly, make sure you rest up. Also make sure you continue to enjoy riding your bike. The moment you start to get stale, knock it on the head, take a day off. You’ll come back a lot fresher mentally. Okay, knocking it down now to level seven. Still nice and tempo. Just a little bit more
control in the breathing. Noticeably different than level eight. Still, you should feel that bite. This is the sort of
speed you should be able to ride at for around
two hours, give or take. This sort of session really does give you a lot of bang for your buck. We have so many indoor training
sessions now on the channel, there should be something for everybody regardless of your aims
and ambitions as a rider, regardless of your level of fitness, there really is something for everybody. We’ve even got spin classes too, add another different dimension to it. Have a browse through our library, and take your pick, and incorporate them a couple
of times a week into training. You’ll definitely see
your performance gains. Another minute, 45 of tempo, then we lift it again to sweet spot. Just make sure you’re drinking plenty. Before you get your session, it’s a really good idea to have a really set routine
in preparing yourself. Doesn’t need to take long. Get a mat, some newspaper down so you don’t damage the floor, get yourself a towel so it doesn’t corrode your headset on your bike, or so you can wipe yourself down. Make sure you’ve got maybe
two beat-ons on the bike, you’ve got two bottle cages. I’ve got my assistants here who might give me another
bottle if I need it, but if you’re on your own, have another bottle to hand, keep yourself fully hydrated. Before the ride itself as well, make sure you’re fully hydrated as well. If you get too hot on a session like this, it can really adversely
affect your performance. Well-ventilated space, plenty of fluids, be hydrated in the first instance. Even put some music on as well, in the background, if you want that too. I tend to like music. I take my iPhone into the gym, stick one of these on, and have some music in the background. Best of both worlds. Okay, 15 seconds. Just gonna rest my backside before we take it up to tempo again. Feel that bite. Okay. Okay, that’s it. Just another click up. Another three minutes at sweet spot. Keep it nice and smooth. Think about how you’re pedalling. Focus on the road ahead. About two-thirds the way
up now in the Passo Pordoi. See all the snow melt there. Dan, hugging the inside line. We got Passo Pordoi, a beautiful climb, a very even gradient. I think it’s about seven,
seven an a half percent all the way up, give or take. No real steep pitches, a
couple on the hairpins, but generally speaking, from those climbs, you can get up to a
good rhythm and hold it. Biting a bit hard there for me, that was. If you find, deep into
a session like this, it’s burning a bit much, you’re
breathing’s getting ragged, just knock it back a bit
by using the sprockets. It’s about understanding yourself. Listen to your breathing,
know what you can hold, and hold it. 90 RPM, under 15 minutes
now, you’re doing great. This is a hard session. Two more sprints to go, the next of which is coming in just over a minute. You can hear my breathing. It’s hard to talk, easier to
talk at level seven, at tempo. I can’t speak for too long at this speed, although it is sustainable. Excuse me if I quieten down a bit. Here we go, nice and smooth. Enjoy the view, enjoy what the
Dolomites have got to offer. Just imagine riding in the footsteps, or the wheeltrack, should I say, of some of the finest riders that have ever ridden a bike. That’s the beauty of this sport. It’s a sport we love,
it’s a sport we cherish, and one of the most
wonderful things about it is, you can get your bike and ride in the theatre where
some of the most dramatic and epic battles took place
in the history of bike racing. Okay, next step, here we go. 70 RPM, come on. Keep your form. Drive the power. Okay, well done. Level eight, though, keep it up. It’s gonna hurt. Set your brake back in. This is what these pyramids are all about, a gradual decrease in power, gradual increase in power. All that control, discipline, this will help your FTP. These sorts of sessions, you’ll see, with good rest, good nutrition, those physiological changes
deep within your muscles will make you a better rider. It’s this deep in a
session, sometimes I wonder, “Why do I do it? “Why do I hurt myself?” Then I realise, because I love it, and I like feeling fit on my bike. Also, I happen to like cake. Yeah. I bet a lot of you do as well. Cake is good. It tastes even sweeter
when you’ve trained hard and you deserve it, so simple, kind of offbeat philosophy there. I do it for more than that, but yeah, cake’s up there. Keep it sweet spot. Try not to rock too much on your bike. In doing that, it’s not about
gripping the bars too tight. You want to grip the bars firmly, but be relatively relaxed,
have some give in your wrists. Drive the power through your core as well. Just over a minute before we
now drop back down to tempo, which I’m gonna be pretty glad of. Then it’s back up again to the
final sprint of this session. Three sprints are done. Just over 10 minutes now, so keep it going, come on. Think about what you want
to achieve as a rider. This sort of thing is one of the small sacrifices you make, hurting yourself, but you can just bask in the warm afterglow
of a training session. That’s a special feeling, whether you’ve been out on a long run for three, four, five hours, or you’ve hurt yourself
on a turbo session, you’ll get that same feeling. A few seconds, and I can knock it down. Two, and one. That feels better. It’s amazing, just that
one level, it’s easier. I can get control of my breathing again. Keep the cadence the same. Back off the power so you’re riding at that nice tempo. It’s a brisk pace. (blows nose) Excuse me, that might end
up on the editor’s floor. Tempo’s a swift pace. You’re very aware of your
breathing, you can talk. You should be able to sustain it hour and a half, two hours. That’s assuming you’re
doing that level all along. Often, when you’re riding out in a group, you’re sat in a wheel,
you’re not working as hard, and when you’re in the wind, or moving up, or trying to cross a gap, or having to stop for a call of nature, you’ve gotta chase back in. That’s where all these training sessions that deal with variable pace
changes come into their own. You’ve gotta understand,
to be a complete rider, a better rider, you need to be able to adapt out on the road. Ultimately, it might just be that you can ride more comfortably. You might not want to go
surging up the road on a climb. You might not want to do any sprints, but training hard will mean that, when you do go out,
experiencing places like this, you can soak it up without
being nailed to the road. These sessions, although they’re brutal, they’re for everybody. These aren’t tailored specifically towards elite riders or beginners. They are for everybody. Regardless of the watts you’re putting out or the speed you’re
turning a particular gear, stick to your levels, and
you’ll make your gains. All that waffling has now taken us very near to the next kick up. We’re nearly at the top. I’m just gonna give myself
a little off the tube, keeping the power the same. I’ve lowered my cadence, but that’s fine. It’s the way I often ride on climbs. Five or six minutes in the saddle, then 150 metres on a bigger
gear out of saddle… before lowering myself gently back in, and it’s business as usual. Another 10 seconds or so before we lift it for the very last time. Well, the penultimate time because we’ve got one more sprint to go. Here we go, lift it. Never late, come on,
it’s time to fight again. This is where this session
is gonna start to hurt. You’re doing great, guys. Had to gear down there myself. God, it’s hot. Can see the top around one of these bends. Go under the bridge, and
that ski station at the top. There it is, you can just see it. There’s the bridge. The Fausto Coppi memorial at
the top of the climb as well, one of the iconic,
legendary Italian riders, Italian hero, so it’s always worth, if you do get up here, stop at the top, stop, get yourself a cappuccino, depending on the time of day, of course. You don’t want to court
too much controversy. Check out the memorial to Coppi, and then descend the
other side and soak it up. It is amazing. Just focus on the job at hand. Keep that form. It’ll help if you do some core work. Been doing core work the last four or five years now. Really helped me on my bike. Okay, I don’t race anymore,
I just feel stronger when I’m putting the power through. It’s really helped give my body a proper sturdy structure and platform from where to pedal. If you’re not doing it already, look it up on our
channel, and give it a go. It’ll help maximise
these sorts of sessions. Okay. Fatigue’s starting to kick in now. Just keep it smooth. One more effort guys, okay? So chuffed with it. 15 to the last effort, guys. Remember, low cadence, high torque, 60, 70 RPM. One more to go. Okay, focus. Get a gear ready, one, and go. All the way, guys, come on. 15. Five. Okay. Aw. Give me a moment. Drop it down to level
five, start your warm down. Well done, guys. Say hello to the sheep. (coughs) Fantastic effort. Wow. That was a training
session of the four P’s, the Passo Pordoi Power Pyramid to help with your endurance, power, and also explosive efforts, but most of all, riding
at tempo and sweet spot, holding it there, keeping
that cadence the same, and instilling that skill
set, that discipline regimen, because pace-making on a climb, whether you like it or not, is an art form that you can hone, and
you can get better at the more you do it… to get better at riding more efficiently, and at the same time, getting stronger. It’s all of these manifold qualities and aspects to cycling that make it such a fascinating proposition
for so many people. If you see the stop, and stretch. Should’ve done that earlier. Keep sipping. Should’ve drunk some more. It’s me chatting away, so definitely drink more than I did on that session. Gradually, as this little
three-minute warm down grinds to a halt, just
decrease the effort. Effort level about three,
just turn the pedals, get control of you’re breathing, and look back at just what you’ve done. That was a great session. We do have a lot more sessions
on our channel for you, a real variety that we’re
adding to all the time. Okay, just coming towards the end. At the top of the climb now,
perfect timing from Dan. Look at that, he’s nailed
that session, hasn’t he? Absolutely amazing. If you just continue over the top, you’ll get to the memorial for Coppi. Well, thank you very much for joining me on the Passo Pordoi Power Pyramid session. I’ve really enjoyed it. Now, if you haven’t
already subscribed to GCN, the Global Cycling Network, click on the globe. You can do that for absolutely free, and that will unlock a wealth of other cycling content. While we’re on the subject
of training cycling content, how about clicking just down here for our spin up the Campolongo climb as Dan has a bit of a
natter on the screen, or click just down here, when I join Team Sky at a training camp, and we did a talk session together. Don’t forget to like and share.

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Dennis Veasley

84 thoughts on “Power Pyramids on the Passo Pordoi | Indoor Training With GCN”

  1. are there training rigs where your pedaling power is transferred by a belt to a big fan in front of you so that the harder you pedal, the faster the fan blows air at you ?

  2. Hi GCN or anybody else for that matter who can help me out. My bike is still relatively new, about 3 months old. I have a trek emonda s5. I recently bought a wahoo kickr 3 and just connected it for the 1st time today. I immediately noticed that the shifting on the kickr was not smooth at all. When I am shifting gears, it’s not responding as in normally know it. The chain is making a grinding noise and it’s jumping into the gears. I went out for a ride earlier and now the problem is exactly the same on the road. My bike is not shifting correctly. There is a big delay. Please please help. For the 1st time ever it was miserable to ride my bike

  3. Brilliant, well Done! Thank you for the training video, keeps me going! Can there be ones without music at times mate. Please keep these coming Matt. Cheers

  4. Thanks for the video. When you talk about effort level as indicated on the top right corner, how do you suggest a dumb-trainer session should be performed? Increase the resistance while maintaining the suggested cadence? Heart rate?

  5. I'd like a video detailing the effects on our legs from biking specifically. I'm a trainer and do squats regularly but also run and bike. Last summer I quit squatting but feel like I still got stronger in my legs because of all the biking I did. Is it true high repetition exercises like biking tend to create longer more slow twitch musculature? I know cardio causes more capillary beds to be created. How many bikers do you know that squat for training? IS it even useful considering squatting is typically such low rep compared to biking?

  6. I made it just right now for the 1st time: amazing guys! Very great indoor training – I am swimming in my sweat ;D

  7. I really love your workout videos (like all your content). BUT – to make training easier, can you please source music bpm to match cadence rpm?

  8. Just did the session: nice one! Thank you a lot for those videos, they're very useful! It's good that you use the term "effort level" for those riders that do not have the privilege of having a powermeter. However, those of us who do have a powermeter would appreciate if you could add a %ftp gauge as well. Thank you in advance and keep up the great content!

  9. Thanks again for a great video, I am really enjoying these. Could I make one suggestion, why don't you put music on it with the right BPM for the cadence of the cycling? I like to train to music (indoor) and it gives me that extra motivational push. Again, keep them coming and cheers!

  10. When we are doing the level 10 exertion Sprints, should we be breathing fast and heavy or very slow like yoga breaths?

  11. Thank you Matt and Dan/GCN for another fine training session – seen here in gloomy rainy Portland Oregon. Passo Prodoi is gorgeous and a worthy pain distraction as I work and ride my way through the first quarter of my 69th tour around the sun. Cheers one and all.

  12. Hi guys, I’ve recently moved to NZ and I’m doing a lot of solo training on long stretches of road. Do you know of any audio guided/podcast training sessions? I can’t seem to find any. I have an outdoor velodrome nearby which would be great to do an ftp test with some headphones in.

  13. I had perhaps my only chance to ride the Pordoi for real last year and about 800m from the top got taken out by a rider in front who just couldn't go on a took us out when he did a U turn, so after getting sorted and repairs the last 800m took us about 20mins so near and yet so far from a non stop effort !!

  14. Got a bit annoyed with this, I don't really want to see someone riding in their front room, rather focus on the scenery

  15. Thanks Matt for a killer workout. Did this one over the weekend, with designs on doing some core work afterwards – yeah right!
    The sweets spot pieces after the max efforts were particularly tough, but sure to bring some benefit

  16. Matt, great training again, but you really won the multiple times Tour the France for talking while heavy training.

  17. It’s not a 4 P or even a 5 P workout. It’s 6 – Power Pyramids on the Passo Pordoi means Performance gains and Pleasure. Cheers Matt and Dan, loving this one.

  18. Here's a link to this workout in TrainerRoad, where you will also find other GCN workouts.

    https://www.trainerroad.com/teams/7148-train-with-gcn-workouts-/workouts

    Spread the word.

  19. Thank you Matt ! I think you has a higt HR at this session. If you can to adding this parameter to monitoring in your sessions at the future? It's just my request, you has a steep channel.

  20. Just did the training in the basement with my wife.  Fantastic training video.  Real sweatfest.  Still cooling down…..Thanks Matt and Dan for this and all your vids.

  21. That was us on the side of the road, struggling with a pedal cleat! Lovely climb and would really recommend the Dolomites for a cycling trip.

  22. Chaps, any chance of the recording of the route in MRC format, can use the GPS recording to create it. Would love to use these for some training

  23. Great scenery considering I’m looking at snow and ice. Really like the changes in speed. Keep the great videos coming!!

  24. Hi guys, why don't you put %FTP in these session?? would b egrat if I can use my power meter and enjoy these loveley trainingsessions from GCN. cheers Rob

  25. All those percentages are so difficult to understand, so many numbers, there’s must be an easy way to achieve your goals and more fun

  26. I love your training videos. It motivates me to be a better cyclist!!
    And I really love the landscape!! It´s gorgeous!!

  27. These dolamite rides are the best…any chance of doing one that's female specific? I'm riding in my husbands account, by the way, not some creeper..lol..thanks..Cindy browning

  28. No way I would ever push the boat out without these training videos. Great fun- keep em coming guys! 🍰🍰🍰

  29. During which time of the year was the background video shot? I'd love to go riding on the Dolomites with snow but open roads and passes. Thanks! 😉

  30. I love this guy, he writes the most intense workouts and I like how he talks you through the whole time.

  31. What happened to the 60 min endurance video with this guy????!!! It was my favorite and I used it every week!

  32. This was probably my favorite session so far. Nice long efforts. It made me able to find my sweet spots on my trainer, and able to control my form during long efforts. Thanks for this one… Again. You guys rock. Peace.

  33. Its harder for me on the down side of the pyramid. Slowing down I guess I notice how out of breath I really am. Great workout, thanks!

  34. Damn thought i cracked my crank when u started breathing so hard 😉 took me 3 seconds to realize its not my bike but the video

  35. Just found these again… 3rd this week – I can see why matt took the job with Euro Sport… 🙂 nice work lads.

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