smartlipo training for physician

- we are in alta badia, in the dolomites, and lasty and i are just aboutto climb up the passo pordoi. come and join us! (upbeat music) welcome along everybody. as i've already mentioned on screen, we are in the beautifulregion of alta badia in the dolomites, in northern italy, and today you are joiningmyself and mr. tom last

in climbing up the passo pordoi. now if you've ever done themaratona dles dolomites before, you will know this climb. if you're going to do it, this should be the second climb that youdo, no matter which length of route you're goingto take on this year. now this is a random race effort session, and as such, the effortsare completely random. and i'm actually not going to forewarn you

of all of the efforts rightnow, instead, i'm just going to give you a little bit of advanced warning, just before we get to each one. but needless to say,this is going to be hard, this is going to get youfit, and used to all sorts of intervals of different durations, so that when you're out on theopen road you can really fly. now we got two minutesand 40 left of our warmup, i'm gonna start at an effort level of two,

but by the end of thiswarmup, get up towards five. get the blood pumping in the legs, get the heart rate gradually rising. now there will be all sortsof different intervals, there'll be some sprints, some tempo, so sweet spots, some max effort30 second intervals as well. in order to get to the right resistance, you can either use yourgears, which is what i'm going to be doing onthis, my cycleops trainer,

or if you've got some resistance settings on your trainer at homeyou can use them as well. so try and get it over 90 rpms now. this climb is 9.2 kilometres in length, with an average gradient of 6.9%. in that time, we're going to be climbing over 600 metres in terms of vertical gain, and 'cause we startquite high at the bottom, that means that by thetop, we're going to be

over 2,200 metres above sea level, and well into the snow line. one and a half minutesto go of our warm up, up to an effort level of three now. actually not a bad ideato start drinking already, even though you're not yet thirsty, because you are going to be sweating in the not too distant future. okay, one minute to go of our warm up.

and now i'm going to tellyou that the first part of this session is going to betempo effort of three minutes. and you want to be at a cadence that's high for this one, 110 rpm. if you haven't got a cadence sensor, you can simply follow the yellow arrows going around on your screen,try and keep your pedalling in time with that, and it's going to be at a seven out of 10 effort level.

now it's important tonote that the effort level relates to the duration of each interval, so 10 out of 10 for asprint is max effort, 10 out of 10 for a threshold effort is what you could sustainmaximally for an hour. 15 seconds to go, time to try and find the right gear for a tempo effort. five, three,

two, one, and increase the cadence and increase the effort level to seven. we've got three minutes of this. even though the cadence is high, you want to try and keep your upper body nice, and still, andfirm, just get the legs spinning 'round underneath you.

that's it, well done. now we still got a fair way to go, so don't put too much into this first one, it is only tempo, itshould feel manageable. if you have anyone next to you, you should be able to hold a conversation at least of a few words at a time. so these are the lowerslopes, as you can see, still green down here.

it is a huge incline ifyou ever want to go out and visit the region,there are six or seven amazing climbs, all in the same area. and if you do the full length maratona, you'll actually be completing all of them. one minute 20 to go at this tempo effort, shortly i'll be letting youknow what's coming next. keep the cadence high, andkeep the effort at seven. one minute to go.

40 seconds to go. okay, next up, we haveone minute of torque. so the rpm is going toalmost half, down to 60 rpm, but the effort level isgoing to go up two notches to nine out of 10. 15 seconds. 10 to go. so when i overtake lasty on his trek, we're going to push it down a few gears,

three, two, one, right. now to 60 rpm, increasethe effort level slightly. it's only one minute of this. again, keep your whole body smooth. (upbeat music)(breathing heavily) try and stay seated, unlike lasty. 30 seconds to go. and next up, we have gota sweet spot interval. 90 rpm, eight out of 10 effort level,

and it's our last 15 minutes. 10 to go on this, get ready to go upagain through the gears. two, one, back up through the gears. and you can take it down onenotch on the effort level, to eight out of 10. three minutes of this, keep your cadence in linewith the yellow dots. and don't forget to drink,

'cause it might be getting harder later. not gonna tell you. well done everyone, two minutes 20 to go. and once again, at this kindof effort level sweet spot, you should still be ableto talk, just about, but it is getting slightlyless comfortable now. and there you can see the snow line ahead. halfway through this one. you're going first, big hairpins.

now with one minute to go, time for me to tell you what's coming up next. i'm afraid, coming up next isa 30 second flat out interval. 10 out of 10 in terms of your effort, and will be keeping cadence high. i'm letting my cadencedrop while i concentrate. oh, we've already got a sweat on. maybe i haven't followed my own advice about pacing, gone too hard, too early.

15. 10, you ready? you can click out one gear to start with. one, go! flat out! 100 rpm, click it down throughthe gears if you need to. 20. halfway, 15! 10!

keep it going! down. okay, we're back into sweetspot, just two minutes and 15. effort level eight outof 10, try and get it back to a smooth rhythm. two minutes to go, 90 rpms. i'm getting hot. last time i had a fan. i need to get a fan.

okay remind yourself to keep smooth, we're not halfway through this yet, so you've got a long way still to go. varying interval lengths coming up. don't forget to drink if you can. one minute. 45 seconds to go. nice steady gradient here,so get yourself into a rhythm before we break your rhythm again shortly.

30. there's lasty on the front again. designed that bike himself, you know. right, 15 seconds to go now. coming up next is another30 second flat out interval. 100 rpm, keep it in thesame gear to start with, get on top of it, and then move it up. three, two, go!

that's it everyone, flat out! 10 out of 10! 20 seconds to go on this! 100 rpm, 10 seconds. coming up next, tempo. four, three, seven out of 10, what westarted with after our warm up. now remember what gear orresistance you were at, and go back there.

as i said, i'm using gearson my cycleops hammer here to adjust the resistance. so i'm back where i was after the warm up. 90 rpm, seven out of 10 effort level. one and half minutes to go on this one. back to being smooth. if you're training for climbing, get yourself into a climbing position, like lasty is there, likei am here on the top.

my word. even though you're still at tempo here, here's a chance to letyourself recover slightly here. gotta keep the pressureon the power on slightly, but it's not as hard as the sweet spot and they're cool, not as hard as those flat out intervals we've been doing. 30 seconds to go, okay, coming up next is a four minuteinterval, our longest yet,

and it is at yourfunctional threshold power (ftp), if you're using a powermetre, sit dead on it. you're going on feel,concentrate on threshold power, what you can do at maximum for an hour. this is four minutes,so it's going to feel ultimately like a nine out of 10 effort when we get to the end of the four minute. two, now.

now we're raising it from tempo, we're still keeping itsmooth, we're at 90 rpm. heart rate should be coming up now if it hasn't done already fromthose max 30 second efforts. whew, my eyes are stinging from the sweat. three and a half minutes to go. you can get out of thesaddle if you want, briefly, that's what i'm going todo, to relieve some muscles, but try and keep the power at threshold.

three minutes to go. well done, everyone. as i said, this is really going to improve your general fitness,and allow you to expunge for all sorts of pacechanges, if you're in a race, or if you're in a localgroup ride, or chain gang. we're not just focusing on one of your physiological systems here,we're working them all, we're keeping the body guessing,

and if it's the first timeyou're doing this section, we're keeping your mind guessing, too. okay, we're over halfway through this four minute ftp effort, all right, there's oneand a half minutes to go, so just concentrate. and concentrate on the positionyou want to improve on. so if you're looking togo faster on the flat, you can do this effort down here,

get aero on the hoods. but if you're looking toimprove your climbing, give your lungs a bit more room, just being out itdoesn't matter (mumbles). i know how lasty felt ridingup here next to me now. how are you doing? okay keep the concentration, 45 seconds. right, with 30 seconds togo, and i have the pleasure of informing you, that you aredeserving a recovery period,

that's what's coming next. three minutes, spinning the legs easy, oh, five out of 10 effort level. 15 seconds until that,concentrate until then, lift it if you can. eight, five, okay, turn the resistanceoff, go down though the gears, we'll take the resistanceoff on your trainer.

you've got three minutes of spinning, keeping the rpms high,get your breath back, ready for part two. and if you are luckyenough to see an advert in this part of the training session, you get a slightly longer recovery pace. okay we're coming uptowards halfway through the overall duration of this session, just under two minutes of recovery to go,

keep the legs spinning. don't slack off too much, this is still five out of 10 effort. it's gonna feel a lot easier than what we've just been doing, but this is the kind of effort you were at towards the end of your warm up. one and half minutes of recovery to go. okay, should we take a drink?

wipe the sweat off. if you would like topurchase as gcn towel for your indoor training,they're available at shop.globalcyclingnetwork.com all right. 50 seconds to go. with 30 to go, i'll let youknow what's coming up next. okay still climbing, stillhopping around 7% gradient as it does all the way up.

30 seconds 'til our next effort, and our next effort isonly 10 seconds long. it's a flat out sprintin the saddle at 110 rpm. so with 10 seconds to go, we're gonna get the resistance, or the gearing in place. here we go, get yourself ready. 10 seconds, you should be in a gear now that is gonna take youalmost 10 to get on top of. one, go!

two, one! back down. okay, you now have 50seconds of recovery time, effort level five, andthen we'll repeat that. 30 to go, keep it spinning. once again, with 10 to go, wanna get back into the right gear or resistance. all right, 10 to go, getback up through the gears. two, one,

flat out! come on! everything through those pedals! two, one, back down. we'll have 50 seconds of recovery. keep pedalling. (breathes heavily) well done everyone. 17 minutes to go at this section, let's make the most of it.

30 to go, and then we've gotanother 10 second sprint. exactly the same. five seconds until wewanna change gears again, or resistance. and up. five, get yourself ready,three, two, one, go! four, two, one, and down. another 50 seconds of recovery now.

and then it's two minutesback at sweet spot. so 90 rpm, above tempo, less than functional threshold power. it might feel slightlyhard, especially if you're going with the powermeter today. down to sweet spot effort like before. 20 seconds to go until then. with 10 to go, back up to the big ring, and tweak the resistance slightly.

10, here we go. i'm in the big ring, alittle out the block, three, two, one, okay,get it back up to tempo, i mean sweet spot. two minutes of this,eight out of 10 effort, and 90 rpm, so spinning nicely again. carry on drinking if you can. you should get through at least one bottle if you're training indoors for this.

less than an minute and halfto go until the next part. don't let the cadence drop as i just did, keep concentrating. into the snow line now, one minute to go. (breathing heavily) well done everyone. coming up to 2,000metres elevation shortly. really well done. 30 to go, 90 rpm still. coming up next, samepower, same effort level,

different cadence. this is back to torque on thenext part of this session. another two minutes, we'regoing back down to 60 rpm, and as i said, keepingthe effort the same. 10 to go until that. two minutes of this, come on! one and a half minutes. remember, this is not flat out. eight out of 10 effort.

you should feel like you'vealways got something more in the tank if you really need it. and you might do in aminute, or 10 second minute. we pretty much see the topof the climb just there. one minute to go, keep thepedalling action smooth. and 30. now if you remember atthe start of this section, we did some 30 second intervals that were really quite painful.

that's what's comingup next in 20 seconds. you can actually knockit up through the gears in five seconds to go, you wanna keep the rpm's high for this one. 10, five, start going up through your gears, flat out for 30 secondsin two, one, and go! it's gonna hurt, but get through it! that's it everyone, come on!

20! we are flying up this climb! just 10 seconds left. five, three, two, one,okay, back down to tempo, seven out of 10. remember, this is what youstarted at after your warm up. oh my word. okay, try and get your breath back, concentrate on breathing all the way

into the stomach, get it under control. you should be recovering slightly, but still crushing on the pedals. a minute to go of this, 90 rpm. seven out of 10 in terms of effort level. you remember that 30second interval just then? that was even more painfulthan the first one. that's what's next! don't blame me, i'm captain cooking.

10. at five seconds get the gear ready again. three, two, one, go! 30 seconds, 10 out of 10! get over the top of that gear! (breathing heavily) 20 to go! 10 to go! five, and then back down to tempo, three, keep it going, one!

now it's back your gearyou were in before. one minute of tempo,seven out of 10 again. if i can't speak for the last 10 minutes, just go on the information on your screen. (breathing heavily)(upbeat music) i can tell i'm getting uncomfortable when i'm starting to get out the saddle. try and keep the cadence at 90. next up, we've got anotherthreshold effort, ftp.

10 out of 10 for an hour,this is only three minutes. so it's gonna be eightto nine, 10 effort level. we're starting that infive, four, three, two, one, we've got to go, up tofunctional threshold power. 90 rpm, lloydy's attacked! didn't see myself attack! now we're getting back, come on. 2:20 to go. my chance to drop in, andto click it up a gear.

now with only 7 and a halfminutes of this session to go, he's gaining! look at him! getting out of vision! come on. don't let anyone beat me. (mumbles)(upbeat music) one and a half minutes to go. try to keep it smooth, iknow it's really hard now.

i'm seeing the same thing as you. nine out of 10 effort still though. just got a little bit left. if you really had to, you were chasing, you were chased by a nasty dog. we're catching him! a minute to go! we about saw it again! he's playing with us! 40 seconds!

30, come on, let's try and catchhim in the next 30 seconds! that's it, he's coming back! 15! five, and then back down totempo when we've caught him, two, one, and that'sit, back down one notch. seven out of 10. we blew his lights out. well done everyone! less than five minutes togo, including your cool down,

in 30 seconds from now, we're gonna take it allthe way to the peak, the finish line, or the passo pordoi in the alta badia region of the dolomites. 20 seconds to go, so we're gonna give it almost as much as we've got. and it's about a minuteand a half to the top. lift it up! and glide slightly, justover a minute and a half.

oh, he's going again! come on! on his wheel! stick on the wheel. keep the cadence high! 100 rpm! this is the last effort now! (breathing heavily) ooh! oh my goodness, he'sout the saddle, come on! one minute to go! 50 seconds, i can'ttalk, look at the screen.

there's the top! he's gone too early, come on! we can still get this! 30 seconds! keep the cadence high! 20 to go, he's coming back. five! two, one, cool down. ohh, well done everyone. that was tough!

that was tougher than climbing it in real life in minus two degrees. oh my word! all right, try and keep the legs spinning in a really easy gear. can't open my eyes. that was a good session. as i said, it focusesnot just on one specific physiological system, but keepsyou working on all of them.

very little recovery timeas you've now experienced. but you're not gonna get much more out of a 40 minutes session than that. okay give yourselfanother minute and a half of spinning the legs,let yourself cool down. if you've still got anydrink left have some of that. but don't forget that your recovery period is just as, if not more important, than the actual training that you put in.

if you don't let yourself recover, then the hours immediately after, and the day after atraining session like this, and you start to go hard again too early, you're gonna dig yourself a hole. so you want enough impetusand stimulation of your body that you then want to give it enough rest to actually benefit from andabsorb the work you've done. okay, 45 seconds.

you should be starting to feela bit more human again now, if you're anything like me. (laughs) that was a goodsession, in hindsight. thanks, matt! now, if you search ourchannel, you'll be able to find loads more trainingvideos, if you don't ever want to miss one, make sure you subscribe by sitting on the globe. meanwhile, if you would liketo climb one of the other

specific climbs here in alta badia, you can click in one corner,and find the campolongo, and you can click in thecorner and find the hardest one from the maratona, the passo giau. and if you liked this session, even though it was extremely hard, please give it a thumbs up, and share it with your sadomasochistic mates.