Channel Subscription: https://bit.ly/2NViYKI
The blog article: https://roadcyclingacademy.com/12-wee...
About Steph: https://www.performdietetics.com.au
Neill Stanbury: https://neillsbikefit.com.au
About Aaron: https://www.usc.edu.au/staff/aaron-tu...
GCN video reference:    • Why Riding Slower Makes You Faster: T...  

Timestamps:
0:00 - Intro
0:38 - The motivation (Fast at 41)
1:50 - How can I prove the point
3:45 - A power segment I thought was unobtainable
5:45 - Change One: Structured Periodised Training
16:30 - Change Two: Off-Bike Gym Work
19:24 - Change Three: Nutrition Overhaul
22:23 -Change Four: A Change in Crank Length
23:48 - The power numbers
26:30 - Race data comparisons

In this video I will share my 12 week training experiences, which has left me stronger ion the bike than ever before, at the age of 41. The four major shifts in my cycling include: structured training with a focus on working through zones, starting with sustained efforts; a change in the way I approach the gym for cycling performance; a complete cycling nutrition overhaul, and a change in bike fit - notably crank length to 165mm cranks - via bike fit guru Neill Stanbury.

Video's on nutrition in this series Fast at 41:
Event -    • I Had My Cycling Nutrition Wrong for ...  
General -    • I Made Three Simple Nutrition Changes...  

My final tests on Strava:
20 min test on fresh legs within this ride:   / strava  
5min into 20min test within this ride:   / strava  
Sprint and 1 min test within this   / strava  

Steph Cronin discussing carb goals:    • Race Day Nutrition Guide for Cyclists...  
Noteworthy study (from Steph): https://www.ncbi.nlm.nih.gov/pmc/arti...

Studies worth referencing (from Aaron's point of view):

Variable resistance training (the band addition to the deadlift) https://journals.lww.com/nsca-jscr/fu...

Avoiding hitting failure in a set so we don't have an extended recovery period following gym https://link.springer.com/article/10....

Adding an extra set or two to increase volume because we are not training to failure helps overall strength outcomes https://www.sciencedirect.com/science...

Deep joint range of motion training for strength https://onlinelibrary.wiley.com/doi/f...

Important exercises early in the gym session https://journals.lww.com/nsca-jscr/Ab...