How Fit Did Dan Get In 10 Weeks? | Zero To …? – Plumbers Majestic - How Fit Did Dan Get In 10 Weeks? | Zero To ...?

How Fit Did Dan Get In 10 Weeks? | Zero To …?

How Fit Did Dan Get In 10 Weeks? | Zero To ...?

How Fit Did Dan Get In 10 Weeks? | Zero To ...?

How Fit Did Dan Get In 10 Weeks? | Zero To ...?

( horded praising)( whistling )( applauding) – At the start of the year, I decided having just ridden my bicycle for a couple of years thatit was time to get fit. So I get in contact with The Sufferfest who kindly agreed to provide me with the details of the 10 -week training program. And with a leading who rendered me with a Drivo II Smart , upon which to do that training. Could I proceed from zero to hero? We’ll determine. It all started on January 2nd, I hop-skip on the motorcycle to doa 4DP Full Frontal . A inconsiderate awakening in more styles than one. Physically it was merciless and mentally it was quite tough, more. My Power Values acrossthe board were at least 30% down on my peak from eight years ago. Except for my sprint, which wasn’t too far off.The question was, how fitcould I go into 10 weeks? The assertion, quite simple. I’d spend about four hoursa week training on the and half an hour or so training off it. Which, even involved some twerking. Apart from all that, I reallydidn’t change anything at all, and that was really part of this. My lifestyle has remainedessentially the same, and so has my diet.Which, I say is reasonably good anyway, but I’ve certainly notdenied myself a cake if I’ve missed one, or a beerif I’ve wanted one, or two. So which is what have Ibeen doing for the last 10 and a half weeks? Well, I’ve got some stats for you. I did 43 travels, 39 of which were indoor, two of them are available on the South of France, and two out on the road in The New Forest. All grooming trips were designed around the numbers that Iproduced on the 1st research. And is then, on the numbers I produced under the Half Monty, whichwas a somewhat easier midterm research, which bumpedmy lists up somewhat. I had ridden for justunder 40 hours in total and burned 34,000 calories. So that has been my journeyover the last 10 weeks. Now, before this evening, I do my 4DP , then we witness what the numbers are like after 10 weeks of training programs. But 1st, I went back to Bath University to see what else has changed in my body.So nine and a half weeks into this now, I’m back with Jonathanhere, at University of Bath to check whether any of mygeneral fitness parameters have improved. Causes go through what we’re doing again. – So what we’re going to dois look at hight and weight. Might be some slight modifications there, do the scalp creases again tolook at body composition, lung capacity, the persuasivenes exam on both persuasivenes dyno and vertical jumping as well. – Yeah, vertical jumpwas piteous last experience.( chuckling) It might not have improvedat all but we’ll read.( upbeat music) – 51. 88.5. – Not as much as I guessed. – It’s still a half centimeter. – This next one is likethe moment of truth, cause the centralabdominal responsibility last-place age, it’s was over 23 millimeters, I haven’t made any effortsto loose any heavines, by the way, if anythingI’ve been eating more since I started exercisingagain, so, now he goes.( upbeat music) – 18.5… – Whoa, five millimetersless, I’m happy with that. I’m not my former ego, but I’m getting there .( upbeat music)( blowing) – And it’s still sayingyour lungs are the age, below 20 times, in terms of lung age, so. – Isn’t that delightful. Alright.( rehearsal machine rowing)( labored breathing)( stomping) I don’t know whyI knocked my legs in the air. – Yeah, so try and keepyour legs straight.( laughter) – Alright, all done. In resolution , not dramaticchanges to the strength, if anything, I went down in my legs, but some improvements onweight and overweight percentage. – Yeah, so probably whatwe’d expect, certainly, so body weight’s a little bit little, got a couple of kilograms, which is quite good, and then the body fatpercentage is about 2% lower. Which is really good in nine, ten weeks. – And any fortune of me doing the high jump team with my better? – Maybe not just yet.( laughing) – Yeah, so 2 centimetersimprovement there, but a long way to go. And that 10 weeks hasled me here, to Mallorca, because some shining sporthad the ideal I should do my final 4DP Measure infront of an gathering. Which is going to be great fun.I’ve got a brand-new valley motorcycle, which I started razzing a week ago. I’ve got some new Physique Shoes, which I’ve been beatingin for the last week extremely. They got to be worth afew watts of extra morale, I would’ve thought. One thing I haven’t done, though, is shave my legs, for a couple of years, in fact. So I recon I’ll get another two watts from( electric razor vibrating) feeling like a again.( cheering) I’m in my dres, I feel likea bit of a tit to be honest. Now we are.( cheering)( energetic music) – Alright teammate, lookinggood, looking good. – But I’ve got, I’ve got my belly out. It’s time, it’s 9pm, the gathering is already sipping on beer, whichI’m relatively jealous about, but I am sort of lookingforward to his 4DP Full Frontal.Let’s see whether I’ve gottenanywhere close to here, and exactly how much I’ve improved. So I’ve got my brain in gear. Well, I’ve been thinking aboutit for the last 10 weeks, so, I’ll give it my all, and view where it gets me.( suspenseful music) -[ announcer] Okay, 10 secondsto go. It’s going down. Game face mate, play face.( applauding )( applauding) -[ Announcer] Three, two, one, go!( screeching )( encouraging)( clapping )( clapping) – You’re at that lower cadence but if you’re at a little higher cadence you actually will get alittle higher acceleration and a higher true-life P supremacy. – Personal coaching, see if it works.( mumbled commentator speaking) And he is off!( clapping)( suspenseful music) – Here you go mate, come on! Say mate, merely 20 seconds to go, come on! -[ Crowd] Five, four, three, two, one!( whistling )( applauding) – One of the good thingsabout one of these tests is that they actually giveyou some time off the . Stop pedaling for a minute or so. I’m experiencing that at the moment, before I embark on the 20 instant. – Want some frost? – Yeah, satisfy .( gathering talking) There’s another one on your back as well. – That’ll work. – It’s good work, it’s good work.( suspenseful music) -[ Announcer] Go onmate, keep that capability up, stop that strength up. -[ Neal] You got it, yes, yes. He gapes astonishing, yeah.( suspenseful music) – Keep it up Lloydy, you’redoing a very good job. – By the lane, can you justhave a look at that hurting face, this is Lloydy with justfour and a half minutes to go with 20 minute threshold . That is some serious effort. Come on Lloydy, dig in mate.( applauding) -[ Crowd] Ten, nine, eight, seven, six, five four, three, two, one.( heartening )( applauding)( whistles )( praising) – I hate to say it, but he’sactually fairly good, isn’t he? – I know, he’s better than most. -[ Announcer] All he’sgot to do otherwise is one last minute, full gas, okay.And, we were talkingearlier, you were saying that this is the point in which, actually, the training genuinely kicks in. – Just the one minute to go. So predominantly, I’m fairly pleased with that. It’s one of those thingswhere you want to do it and examine well you’re going, but you really want it to be over as well. – Can we “ve brought you” up to a statu three, only a little bit more? Or do you want to stay, you’re at height two right now.You were a four for the first. – Yeah, go on now, we’llput it at stage three. – In the middle-of-the-road. – Amazing when people do trash for you. After 10 weeks at home in the garage, adjusting the different levels myself, on my laptop, it was on top of my wife’s Jaguar. -[ Crowd] Three, two, one, go!( heartening) -[ Crowd] Go, lead, go, move! – 15 seconds to go, come on Lloydy! Ten, nine, eight, seven, six, five, four, three, two, one!( heartening )( clapping)( commentator damping)( clapping )( clapping) – That was big you( beeping) humankind, well done. – So simply to recap, tomorrow( mumbling ). – I guess you’ll want to hear the research results, whether I improved, whetherI affected my own targets, or whether I was closerto Neal’s estimation that I’d improve by 10%. I, of course, wanted to get3 00 watts FTP, but they’re in. So, we’re going to start andgo in order of the tests. So 1st in there, five seconds. – Sprint, back in January youhit a 10, well, 1,035 watts. Last-place darknes, you ended a 1,000 watts, and you went seven wattshigher at 1,042 watts. So, in the plus list already. – Seven watts? What, what percentage is seven watts? – Well, that’s 0.67, to be precise. – Yeah, well it, it’s goingin the right direction, but not very quicklyfrom that point of view.( laughter) So, we’ll abruptly moveon the five minute test, which came after that. – Yeah, this is a bigone, so back in January, you averaged 309 watts. Your max heart rate during that was 178. We know you vanished hard-bitten. Last-place nighttime, you started upto 353 watts average, which is really nice.You had a max heart rate of 175 and that represents a 14.2% increase. Which is really big in 10 weeks. – Yeah, I’m pleased with that. And I get Neal to getthe heart rates because, again, underneath the original video, there few people who had claimed I wasn’t putting fairly try inbecause I didn’t sweat enough. I promise you, I went ashard as I could on both. And actually, yeah, myheart rate was higher for the 1st research than it was last night. The 20 instant research.( thumbs drumming on table) Did I affected 300 watts, ordid I improve by 10%, as Neal prophesied? We’re about to find out. So, the original one was 244 watts on January 2nd, and last night? -[ Neal] 286. – Yeah, I’m fairly, I’m pleased with that. – 17.2%, that’s big. – Yeah, in hindsight, the 300 watt ambition was over-ambitious, Ithink, is fair to say. – Yeah, but, you stillhad big improvement and that’s really remarkable, and everybody knows you vanished all in. You averaged 163 trounces perminute back in January. You averaged 165 beatsper instant last-place nighttime. And, if you watch thevideo, you’re going to see, there was no holding back.You were( whistles ), at the end. So that was, that was what you had. – I was, and I visualize Iprobably didn’t pace it really well because I was so determined to punched the 300 watts that Iprobably started a bit too hard. – You might have hitin the 290′ s at least. – Yes, perhaps. – You left a little on the table. – We’ll know next time if Idecide to do a 4DP Test again. And eventually … – When, when.( chuckles) – Yes, well we’ll discuss that subsequentlies.( chuckles) – Finally, the one minute test. I’m happy with this one. So 440 watts back onJanuary 2nd, last-place darknes? – Big hop. 538 watts, that’s a 98 watt increase. Absolutely big. 22.2%. You are an attacker. You are able to go deep. – Yeah. – That’s big. – Yes, well, I symbolize, thatwas what I was good at back in the working day, was the short-lived, one to three hour, various kinds of descends. But we were also discussingbefore we started filming, that part of my increasein that one, I convey, is all down to finish, but it’s also partly down to the fact that when you’re fitter, you recover quicker between these efforts.So I had more in the barrel, as it were, for that final one minutetest than I had in January. – Definitely, and that’skind of part of the type of training that youdid, focusing on your capacity and targeting across those strays, that flower neuromuscular capability, the max aerobic dominance, anerobic ability, and the ability to then repeat and made that max effortafter maximal five instant and 20 hour, really depicts, that, that kind of improvementis across the board, and certainly, really nice to see. – Yeah, I did have aslightly higher heart rate for the one minute thistime versus last hour. And I must admit, I did go deeper. In fact, it was very noisy. There was a lot of backing, and the hubbub various kinds of declined away.I went into a gloom lieu duringthe one minute this time. Right, before we finish, I know a number of you were asking me what mytop Peak Powers were back in the day when Iwas riding full-time. And Neal was kindly going back through my practise flowers, which I was good at. – You did a really good job. Being, you are familiar with, if you could write down a little bit of informationof what you’re doing in your rehearsal record, that’sreally helpful in the future.Your future ego willthank you, if you do that. – Yes, well I, I’m goingto thank myself now, because I’m pleased withone of them in particular. Anyway, we’ll start at five seconds. – Back in 2008, April of2 008, in fact, 1,180 watts. So actually, you are familiar with, you’re pretty close to that still at best, 1,042. – Yes, well I haveactually beaten that in a GTM video a pair videos ago, which I conclude provesthat freshness is better. If you want to get the best sprint supremacy. Five instant heyday? – 485 watts, that’s in March of 2009. That’s, that’s throwingdown some large-scale watts, somebody. – Yeah, exclusively 20 watts more than what Bradley Wiggins did for an hour, but still, I symbolize, it’s not too bad.( chuckling) 20 minutes? – 396 watts follower, knockingon that 400 watt. If we look at the plus or minus, you are familiar with, the, the variability of strength rhythm, we are also able roughly call that 400 watt.( giggling) – Yes, let’s— I call that 400 watts. – Let’s call it 400 watts, which is kind of an FTP, I guess it’s sort of 375 to 380. Bare in mind that allthese ones were done fresh, as opposes this 4DP Testwhere you’re a bit fatigued after sprints, after 20 minutes, after five minutes, etc.And eventually, the one I’m most proud of, is my one minute Peak Power. – Cinco de Mayo of 2010, you knocked out 773 watts, that is monstrous, husband. -[ Dan] Yeah, a load of 69 kilos, so about 11 watts per kilo. – That’s big, so again, do you know how many watts there are in horsepower? – No. – 746, so you my friend are amember of the stallion squad.( clapping) – Oh no, I’ve got one horsepower , no, I had one horsepower. – Excess, in excess ofone horsepower, soldier. – Right, well I’m going to thank you, even if they are I saidearlier that I disliked you. I have enjoyed the lastfew weeks, I think.It’s been hard, but its been great to see the numbers goup, and to get fitter. One last-place question. Where do you think the ceiling is? If I followed up with do 10, sorry, four hours per week indefinitely, at what site would I stop improving, and also what do you thinkthe numbers would be, at that point? – Yeah, so, there’s a little bit of a lessen return with prepare. The more you do, the lessyou get, as health benefits. So, these kind of gains “that youve had”, 14%, 70%, 22%, are notsustainable, another four weeks. You might gain closer to halfof that in another 10 weeks. And then another, closer to half of that, and so it would make , not quite a year until you kind of level off. The other thing we woulddo is play and nip with the type of training that you did and the workouts, andhave blocks of training focusing on a certaintype of thing to, perhaps, make a gain somewhere and thenhold steady somewhere else. So, probably within a year, though, you’d pretty well plateau in four weeks, four hours a week and we might need to just bump up a littlebit of training volume now and there to havesome continued amplifications into well over a year though.- Now there is indeed a few cases observation underneath the initial video, and I’vealso received a few senses along the same line claiming that, because I am an ex-professional rider, the additions that I constituted over the 10 weeks, are not going to be representativeof what someone else might be able to expectover the same 10 weeks, doing the same training program. And I think that is true, to a limited extent. You know, there’s the muscle reminiscence, etc. And there’s no doubt Iwould’ve gained fitness, merely by doing four hourssteady per week on the bicycle, versus doing nothing beforehand. But I surely wouldn’thave establish the massive gains that I have done with thisvery specific program. But I did write to Sufferfest, and I got them to collectall the results from the other beings that have been doing the same 10 -week training program tosee what their increases were.And now they are. So the average gain for fiveseconds, the sprint, was 13.2%. For the one minute it was 13%. For the Maximal AerobicPower it was 14.1%. And then for theFunctional Threshold Power, which was the 20 -minutetest, it was 12.7%. And I would say, that ispretty blooming affecting. When you consider thefact that it was only up to four hours a week on the motorcycle, and up to an hour a week off the bike, which included concentration training, mental strong course, and yoga. As I said, that’s very impressive. Although, in the interestof being open and honest, I did actually do moreyoga over those 10 weeks than I was prescribedbecause I was experiencing it, and I guess that mightgive it concludes to why I’ve grown by a half acentimeter in ten weeks, too.I do guess, though, that those stats prove, beyond a doubt, that thistraining really does work. And there’s good reason for it, because all the training you do is based on your own personal best. Your metrics from fiveseconds, one minute, five minutes, and twentyminutes, that fact means that every minute spent onyour bike is worth while, and achieving something. And the committee is also proves thatyou don’t need long trips and base training to get a hellof a lot fitter in 10 weeks. Have I enjoyed the 10 weeks? I’m sure you’re asking yourself. I’ve asked myself the same thing. There were qualities where I though I wasn’t, but actually, looking back, I have. I’ve experienced the process of it.I’ve experienced clicking theboxes and affecting the numbers, but then, that was kindof what hovered my boat when I was a anyway. I didn’t stumbled my 300 watt FTP target, but at the same time, I’m still satisfied because I did all I could. So what’s next? I don’t really know, is the answer to that. I don’t really have muchin the way of plans. This time next week, if you’re watching this the day the video “re coming”, I will be doing a NewForest Sportive with Wiggle. That’s about 80 miles, but beyond that, I don’t really have any designs. But I am going to try andget on my bicycle more frequently. I am going to try and stay fit. Anyway, if for whateverreason you happen to miss the initial video thatwe put out in January, then you can find that byclicking merely down now. And also, if you’veenjoyed watching me suffer for the last few weeks, pleasegive this video a thumbs up. Cheers mate, praises.( crowd talking) Doesn’t taste as good as normal, yeah.Like a mix of beer and sick ..

How Fit Did Dan Get In 10 Weeks? | Zero To ...?

How Fit Did Dan Get In 10 Weeks? | Zero To ...?

How Fit Did Dan Get In 10 Weeks? | Zero To ...?

How Fit Did Dan Get In 10 Weeks? | Zero To ...?

How Fit Did Dan Get In 10 Weeks? | Zero To ...?

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How Fit Did Dan Get In 10 Weeks? | Zero To ...?

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