Jordan Behan

Day 5: This is probably my fault for not paying more attention to Bluesky earlier. I have no evidence that anyone is seeing these, I'll skip pasting them here and stick to Slack and that other microblogging platform connected to my Instagram.

If you want training tips though, shoot me a message.

PS: If this post doesn't get any engagement, I'm gonna skip sharing these here. I'm pasting these into three platforms and it's a lot of work. Give me three likes and I'll keep sharing here.

That’s it. End of list. Ok, just kidding. What cycling movies do you recommend for trainer sessions? Or what tricks do you use to extend your training sessions?

I won’t spoil the ending for you except to say that it’s worth it. It’s the Zwift equivalent of watching The Wizard of Oz while listening to Dark Side of the Moon. #IYKYK

Documentaries are good too, and there are loads of those. One of my favourite (VERY HARD) Zwift workouts is to watch “All for One- The Orica Greenedge Story” while doing the Matt Hayman workout on Zwift. Start watching the doc, then start the workout at the 15 or 20 minute mark of your viewing.

Breaking Away. Why are the all the best cycling movies so OLD? This one is another gem, and cyclists of a certain age still reference it all the time.

American Flyers. Still the crowned king of cycling movies. Stars Kevin Costner and features a stage race called “The Hell of the West” in the Rockies. If you haven’t seen it, you’re missing out.

Need something more than a miraculous 3D world to keep your attention while you add up the kms? Watch a movie while you ride. Here are some classics, the length of which will keep you in the saddle long enough for a meaningful zone 2 session:

After an hour on the trainer, your body starts telling you to stop, so if you want to stay longer, you gotta tell your brain to keep going. I like to choose a route and force myself to finish it.

One of my faves, when I’m freeriding in zone 2, is distance. That will seem obvious at first, but what I mean specifically is choosing a specific route, and committing to finishing it.

The screen is filled with different metrics you can use for motivation. Sweat drops. Levels. And of course all of the usual data like speed, distance and power.

But Jordan! This is not a tip… it’s a love letter to Zwift. Get to the learning! Ok, ok. Here’s the tip: Pick a metric and chase it.

Riding outside is great; the time just flies by. On a trainer though? The minutes can feel like hours.

Which is why I love Zwift. I marvel at the 3D world rendering before my eyes, complete with riders from all areas of the globe, all experiencing it together. We’re truly living in the future.

The lack of wind makes it hotter. The lack of movement makes it more uncomfortable (caveat here for people who use rollers or have fancy rocker plates).

It’s almost as if you have to trick your brain into staying on the trainer longer.

Day 4 of giving a cycling training tip every day for 30 days in January:

Indoor training edition! I love Zwift, and everyone I’ve spoken with who has a smart trainer loves it, regardless of brand.

But riding indoors is HARD.

PS: It's short notice, but if you want to join me for a banded group ride on Zwift at 9:30am pacific this morning, shoot me a message and I'll send the Zwift invite.

Pauline Ferrand-Prévot consumes as many as 85g of carbs per hour while winning the Tour de France Femmes or Paris Roubaix.

We are not world class elite athletes at the top of the sport, but we can certainly learn a lot from the way they fuel their bodies and perform.

*Caveat this part of the tip with the fact that we’re all different and have different needs so find what works for you.

Tadej Pogacar consumes 100-120g of carbs per hour during Tour de France stages.

With proper fuelling, you’ll actually know what you limits are and able to push yourself harder.

You won’t get the same gains if you’re trying to do a workout with empty legs.

Fuel before, fuel during, and east for recovery after. Shoot for 30-60g of carbs for the hour, or even more.*

Day 3 of a cycling training tip every day for 30 days in Jan:

Eat! Fuel your workouts like you would a race or an important ride. During a workout on the bike is not the time to be trying to lose weight. You're pushing your physiology to its limits. To do that, you need to be properly fuelled.

Then rest, champion. Which is a whole other tip, but rest is vital too.

Whatever the workout, that last interval should feel like one too many. Or a bit too long. You can even fail sometimes.

The 80% in zone 2 should be keeping you fresh enough that you can push yourself on those one or two rides a week when you go hard and make gains.

Day 2 of giving a cycling training tip every day for 30 days in January:

80% easy, 20% hard. And nothing in between. When you’re training, avoid the dreaded “zone 3 grey zone.”

You gotta go hard for that other 20%. An intervals workout. Or hill repeats where you force yourself to go deep.

Spend 75-80% of your weekly volume at a “conversational” pace, meaning you can still speak full sentences. This is especially true for the base season when you’re building fitness. Go slow to go fast. It works.

Questions about this or training in general? My DMs are open.

Day 1 of giving a cycling training tip every day for 30 days in January:

Are you riding slow enough to ride fast?

Zone 2 rides build your aerobic engine, which is the foundation of endurance and performance. 1/2

Taking on one of the world's toughest gran fondos, the Maratona dles Dolomites - Canadian Cycling Magazine Was I in over my head? This was the infamous Maratona dles Dolomites, with its punishing 4,230 m of climbing over 138 km.

Before I started racing (and coaching), I did the Maratona, and wrote about it for @canadiancycling.bsky.social cyclingmagazine.ca/sections/new...

And now back to your regularly scheduled cycling content. Speaking of which, how about that Derek Gee, huh? 🇨🇦

Founder-Led Sales Mastermind — Narrate Creative

If that sounds like you or someone you know, put me in touch! I have a program that makes it affordable and easy. I only do what works, and I eat my own dog food.

www.narratecreative.com/founders-mas...

We interrupt your cycling content to remind you of how I earn my living:

Helping busy founders grow their companies through founder-led sales, with thought leadership content and LinkedIn outbound campaigns.

#founderledsales

Have a friend that needs a group riding lesson? Or are you that friend?

Wednesday nights at 6:02 at the Laughing Statues in Vancouver.

Open to all licensed racers.