Project China Episode 1

Iehmwch, ffwch, ffwch yn ymdwch yn ddweud…

...yfwch yn ddweud cyflynad.

Iehmwch yn ddweud cydwch yn ddweud.

Fwch, ac yna, ddiad, ac bwyf yn ei calle defnyddio yma fel yr o.

I'm going to China.

People who follow me on Twitter will know that I employed Caroline Stewart

of CS Cycle Coaching

to try and guide me through the trip.

And to give you really some kind of basis from where we were starting from,

the further St Like You'd Cycle was an hour-and-a-half

and that was mainly through stubbornness

rather than actual talent or fitness.

I'm about 60 pounds heavier than I was when I raced

because you know as I told you all know of,

fŵ apples, mŵ aors gyda bob yn Dr Dwi'n yn gwasg.

Mae'r wy steiad

ac ryd weddings a fwyddmeu, ac rh beig gyda cop mewn i'r rydym.

Mae sydd drwy'r haen fysylltu, maidd dείi yn ddwlig,

Mae rwy'r cyflwy oedd y cyflwy oedd sy'n ymduno yn gwneud ac mae'r cyflwy oedd cyflwy oedd yn hunull,

ac mae'r cyflwy oedd yn unrhyw i'r hyn yn gwasllwyd rhysgu,

i'ch chi'n gweld yma fyny ac mae'n gwybod i'r cyflwy yma sy'n gweld i-fynraedd,

a fod yn ychydwyd cyflwy oedd mwy sy'n gwybod i'r cyflwy oedd cyflwy oedd yn fechifnio,

ac mae sef cynhwyrn.

Mae'r cyflwy oedd Drsan Mae'r cyflwy oedd yn unrhyw i'w rwy'r cyflwy.

Pwyrnau, meu ac mae'r rhaid yna gan, sain yn tylwch oedd.

Mae'n pergletat, ac mae'n fwy oedio unrhyw oedio gyflat ym tastesig am yn caelor yma.

Mae'n pergletat, mae'n pergletat.

Mae'n pergletat, mae'n pergletat, mae'r parodr a'r ac yn ei chwy.

Mae'r rei am cymmerd, mae'r mewn sylfar, mae'r sefydmod yn gwneud angoliol.

Bhewch er gonodol' yn fwy.

Mae'n mynd wrth gwrs'r gwrs.

Mae'n mewn gwrs'r gwrs'r rhywfodol.

Mae'n gwrs'r rhywfodol i gylgrwy.

Mae'n gwrs'r rhywfodol i glywedd.

Mae'n gwrs'r hydraeddwch.

Mae'n gwrs'r hwn yn gwrs.

Mae'n gwrs'r tro ond.

Mae'n gwrs'r gwrs'r surenna sy'n gwrs'r hynniol.

Mae'n gwrs — mae'n gwrs'r pethn amedosol.

Mae'n gwrs'r gwrs'r hynna.

Myn yw'n pwybb am yw giddysfwg.

Mae'n pwyb dynaid at yw'n g完了or fwy ddarfod,

a'r yw o'r pan o ddimol, a'r eu cael at 1, 3 o 4 o'r dysllfod.

Ych qué, yw of ysio o ddimol.

O ddimol.

Mae'n ymwwch ddimol, oeddwn ni'n gael o ddwysfarfod yn ddungor.

fel Gratwyr ddysedd yn trwy, yn gymethodd.

Dwi'n gwaith i cyfle saeth gynny.

Felly mae'n gweithioedr sy'n g hijoiff yn sydd pob sydd y gallu'r gwas,

no wrth i'r gwas, sydd cywbath ar gyda i'r gwas.

Mae'r gwas, gyda'r gwas, mae gyda'r pweudio.

Mae'r gwas. Mae'r gwas i'r gwas.

Mae'r gwas, mae'r gwas, iawn gwas

Ilaid fawr. Mae'r gwas i'r gwas.

beth wneud hyn y'm°w gael ddyn ni'n fodd yw gael ddyn ni ffodd y ffodd yn ddyn ni ffodd y sefyll ennwy'r duol.

Waith y sefyll yn ddw ar y ffodd y i wneud ddyn ni ffodd y ffodd.

Ym ddyn ni ffodd yn ddyn ni ffodd y ffodd y sefyll yn dod i diolch yn ffodd y sefyll yn rhan o s zław.

Fodd y ffodd yn ddyn ni ffodd y da'r ffodd o'r ffodd y yma nhw y mywno ni nhw y gallu i gwasil.

i'n gwybod cy知道, mae'r gweithio i'r a mewn ymwnau am bod yn yng Nghymdiad.

At ddefnyddiaeth ar ddiad o bwybod phethig diad o dgyda,

i'n ddyn yn'n gwybod yn un gweld ac wal,

pethig ar ydwnau amadad o'r gweithio o'r gweithio i ddefnyddiaeth.

Mae'r gwaith tiad, siol yng Nghymdiad o brydm ymw eich pethig.

Mae'n gwybod siol yng Nghymdiad o cys yn un o'n gweithio yna o'n gwybod.

tokenoQurion yn bydgeud purelex i Shuwn Cyn Рolwp,

a fy gi cyfle ac yndwer yw elfrdiriethigau ein betheu a ywwwai

mae'r congris i fllw yn ei cyflwyngeneu yn gyda ni'n sione.

Mae'r'r gryl dei wedi ti mewn gennych pithwyrg a'i Gwaitha Peanut.

Mynt fy cyfanderu cw diagramau cw Gybro'r cyflwyng ni'n cof Tello

Felly Yschfyddi bw​g bob ond y biswyrg yn yr aalgu troio siu'n un.

Felly i ddim yn fforddau syn Llyn'in a rw Andiidol eu lland,

We didn't know how that was going to respond, and over the course of the last couple of weeks we've gained specifically the last couple of weeks,

rather than the first four, because the first four was just, it was literally, get me back on the bike,

but we started to see how it's responding to load, and we're changing the plan accordingly.

So we're building more frequent rests around that to support,

excuse me to support the hips, specifically the muscle recovery, and as again,

something that you mentioned to me earlier, the activation of the muscle.

Yeah, I mean, the one thing which I think was the trigger for,

I expected a lot of problems with the muscle after that surgery,

because they cut through, you know, muscle muscle groups,

the risk of nerve damage, which affects muscle activation or all that kind of thing.

And I think for me, it was, you know, the first month was focused on just getting back in the bike, you should say.

Okay, once I'd got used to it.

And now we're starting to wander into modern things that, for an old tester like me,

it's actually in heaven where we're looking at power,

we're actually measuring things so that we can get really smart about the training going forward.

I think what really did for my leg, and it has been a challenge last couple of weeks,

when we worked together around it, was actually the first FTP test,

to get the baseline for power.

And that was a 20 minute effort, essentially like riding a train for, you know, UK testers.

And I think my muscle with that really sustained effort,

it was the first time it had been put under proper stream.

And it's got to be said, the leg with the hip has been problematic,

and we're working around that just now.

But being to see a physio, biomechanically, it's all fine.

It's just weak, so we know what we're working with.

And again, the advantage of having a coach,

you're tweaking the sessions to work within the limitations that we've discovered.

Yeah, and the introduction of metrics,

so we'll be going to a power based pedal system to back up,

the fact that you're using a smart trainer.

So we did the test on the trainer, but on the road you'll have the power based system,

which will give you dual readings.

So we can also start looking at the imbalance,

and the combination of looking at what's loading up what,

plus working with your physio, I think is going to,

that will help us as well with where we go forward.

Also talking about things that motivate you,

the ability to put data understandably back in front of you,

helps motivate you forward, because that's the kind of thing,

I mean, you're a next tester.

And that's the sort of stuff that you live off of,

it's all about numbers.

So the ability to start putting that,

and putting it back to you in a clearly understandable format,

I think is, in this case, absolutely key.

Yeah, I mean, the FTP test would have been better measured in kilograms per watt,

than watts per kilogram.

But you're exactly right.

Just having that data, whatever number you start with,

that's where you can improve from.

If you measure things, you can improve them.

You know, it's the same with, when we used to do,

before we went on all, you know,

roll down tests for data dynamics,

the numbers tell you what's better,

they tell you you're improving,

they tell you, it's, I'm stupidly excited,

a bit saddened with period, actually,

it's going to be fantastic.

No, I'm only looking forward to seeing how it goes.

And just to answer off a couple of questions that we had on Twitter

about the testing,

with the FTP test we went for the very simple,

20 minute for a couple of reasons.

One, because of your background as a tester,

the fact that it's supposed to be a steady state effort,

then you can pace into that,

whether it is a slight negative split.

It was really good.

Week, but consistent.

Consistency is good.

That gives us a figure to work from.

But, you know, some of the other people were asking about things like ramp tests and things like that.

A ramp test is brilliant.

It's more accurate in so much as an FTP test is always ever,

only ever going to be based on approximations anyway.

The mathematical models were based on the asymptotic curve of power output.

And a point on that is your, your functional threshold.

But a ramp test with your hip and medical history,

working you to failure would be counterproductive.

Yeah.

And in fact, I've done them in the past.

We used to go to the sports science,

at the plaisons.

And you'd sit on an ergonometer and get somebody prick in your finger,

you know, as they ramped up the wets in the ergonometer.

I always felt like falling off the bike and being sick afterwards.

I mean, I wouldn't want the also of the dog to have to clean that up.

No, no.

It's, if you're not feeling like collapse at the end of a ramp test,

as far as I'm concerned, you haven't done it properly.

It's why it's best on a lab conditions.

And why I tend not to use them for athletes who work with her at home.

Because, you know, I don't want someone collapsing in their garage

or the dedicated turbo room that they just built.

And just lying there, twitching, waiting for someone to find them.

That seems, again, counterproductive.

Yeah, I think you're right.

I tell you, one of the things which is really,

I've had a lot of chance with people since I started this journey.

And it is a journey.

I mean, we've talked about probably five or six things which I need to work on.

But even though, as I said to you, you know, we're not shooting off our area here.

But it said, you know, we talked about that when we first started.

Finding a coach that suits your temperament is vitally important.

I mean, I know lots of good coaches, not least, you know, Colin Bachelor,

who was, you know, the head of Team 22, who was sponsored for so many years.

Yep.

I know Colin is a good friend.

No, he's a great friend to me as well.

But, and this isn't a criticism of you.

The numbers thing, the data thing, the talking about things analytically,

when we talked about tech, which is how we met each other, you know,

in tech, podcast, you worked at Cycle Systems Academy.

Yep.

Your mindset kind of jailed with mine.

There was a kind of, and almost just get it done attitude.

Yeah.

Where as Colin is more of the kind of coaxy type of coach.

And you have to find somebody who suits you.

But when you do, it's really important.

And I don't think, I mean, we were talking yesterday.

And I said to you, whatever the challenges we've had,

just in my general fitness, going out with the dog,

10 minutes quicker up, came your hill than I was.

You know, that my general fitness feels much better.

So if this journey fails, you know, if we get six months down the line,

and my hip, you know, precludes the journey not in planning,

it'll still be worth it, because my quality of life after six weeks is better

than it was, you know, during lockdown.

Yeah, absolutely.

I'm going to achieve by finding the right coach and working together.

The whole thing about personalised coaching,

which is what we're talking about here, personalised performance coaching,

is the coaching needs to be specific to the individual.

That's kind of taken as a red, obviously, you know,

the sessions are based on an adapted by the person you're working with.

But the second part of that personalised bit is the communication

and the coach athlete relationship, because, you know, I work with,

you know, a wide range of writers who all have different goals.

And I need to approach them in some cases in different ways.

And some people need a little bit more coaxing.

Some people need a little more direction.

So personalising the coaching to the athlete is absolutely vital.

And, yeah, you can have the best coach in the world.

And if you as a person don't get along with them, then, yeah,

you look at another coach.

And, you know, I've seen that with coaching colleagues in the past.

And, you know, a couple of clients I've worked with in the past.

Sometimes the coaching works fine, but the athlete coach relationship

isn't as productive as it could be.

And the person will do better with another coach.

And, yeah, you have to understand that.

So it's really good when you sign someone who, you know,

will provide the coaching that works for you on a personal level.

Both, you know, the action content of the coaching and the delivery.

I tell you, one thing that really surprised me,

and we're not going to go into individual sessions,

not because there's any secret or, you know, anything.

It's just science.

Yeah.

The personal bit is separate.

Because one size fits all programs don't work.

So, discussing what I'm doing is utterly pointless for listeners.

What they'd like to be very, very different.

Yeah.

Can I just say one thing that really surprised me though?

It is.

We're starting from a very low base.

I'm that expecting, just get on your bike and ride for six months.

Very sooner what I used to fear when a race appeared.

And it was intervals.

Terrified me.

And the thing is, they've probably pushed my fitness quicker.

It's just I didn't expect it.

You know, I think we'd have the old pyramid thing, you know,

where you've got the massive base when you do nothing.

Or very little for a very long time.

And then, you know, ramp it up to get into form.

Having some intensity early actually has really helped my head,

rather than just sitting being bored on a bike.

Yeah.

I mean, the part of the, the other part of the first four weeks

was to get you used to the concept of doing structured training.

And structured training sessions, especially getting used to doing things

like sitting on a smart turbo.

Yeah.

Because that, if you're just doing volume on a turbo,

is that's, yeah, tantamount, tantamount to curl in unusual punishment.

So you have to make it interesting, you have to break it up.

But also, well, very few hills that you're going to come on

are completely flat, or sorry, completely smooth ramps

with an absolutely constant gradient.

There will be times where, you know, the gradient will increase

sometimes sharply.

And you need to be able to accommodate that as well.

So working on some of your short-term powers

and just building that up.

So building some muscle strength in there, building the response

for those short-term powers.

Again, we're not talking about turning you into, you know,

you know,

Primus Rogledge.

Primus Rogledge or Chris Oye.

Yeah.

But we're talking about being able to support those things

and doing it now means, for example, on your longer ride

where we are building that volume.

If you go out into the hills, you don't hit the hill

and, you know, hit a little bit of a ramp in it

and suddenly go, oh, cheese.

Yeah.

And I've noticed that already.

So it's, yeah.

You know, seven weeks in, I've noticed that already.

So it's clearly what can be caroling.

Yeah.

I talked to you a lot.

If other people want to talk to you, where can they find you

in your business?

And the easiest thing is at CSC coaching on Twitter.

I'm also on Twitter at Sword Panda.

Either of those works probably the easiest,

and I'll see that in most of them.

Yeah, and I mean, I've gone on for years and years

about how people spend, you know, three grand in a set of wheels.

400, quite in a handlebar.

You know, just ridiculous amounts of money and things

which will save the mindcies.

If you spend a far smaller amount of money on coaching,

you'll go a lot faster than that handlebar will help you go.

It's, I mean, it's intangible money

because you don't get that sexy carbon thing in your hand.

But if you actually want to go faster or longer on a bike,

coaching is the best value investment you can make.

I'm not going to disagree.

Well, I did it.

You know, that's all for me.

I'll walk in the walk.

I'm really grateful for where we are so far.

We had a good long chat before we started recording

and we know where we're going for the next month.

We're going to try and catch up once a month to keep people updated.

Yeah.

We've been challenging, we've faced that month, how things are going.

I've got to say, after seven weeks, I'm delighted.

We've run into problems, but I'm further on than I thought I would be.

I expected the problems to be bigger.

And you've been a vital part of that, thank you.

No problem, I saw you're welcome.

Thank you.