In this episode I sit down with ex-elite bike racer turned professional cycling coach Andy Turner to take a deep dive into the dos and don'ts, the why's and how's of improving bike performance. We discuss how many hours you need to dedicate to maintaining and improving your fitness, the merits of FTP, power meters, training zones and how to adjust your training as you get older. Check out Andy's coaching website for more details https://atpperformance.uk/ Contents 00:00 intro 00:58 How to improve fitness in less time 3:36 Fitting training into day to day life 4:49 4 hours is enough for improvement? 7:12 what riding should we be doing? 12:17 Cafe ides ae bad! 13:09 Finding right motivation for you? 13:12 Interval training 15:17 Goals and being fit for summer? 16:00 Reverse periodization 18:46 Commuting for training? 20:41 What intervals to do? 23:13 Adhoc intervals or specific intervals? 27:30 How do you track performance improvement? 30:00 Using average speed? 32:00 Training with heart rate? 35.41 Recovery times? 41:00 Training routes? 43:00 Fitness plateau? 46:00 4 hours a week? 49:00 Join the gym / strength training? 53:00 FTP! 53:00 Critical Power assessment 1:00:00 Do you need a coach? 1:05:00 Training plans pros and cons? 1:09:00 Short rides vs Long rides? 1:12:19 Does age impact training? Join this channel to get access to perks: null JOIN MY WEEKLY NEWSLETTER http://eepurl.com/inIvGk Supported by Saddleback Castelli clothing https://bit.ly/justridebikes Sidi shoes https://bit.ly/3tjQ8UP HJC helmet https://bit.ly/3sRiB2Z Buy Bikestow Stance stand here https://bit.ly/3LSZQXZ Follow me: Instagram: https://www.instagram.com/davidjarthur/ Twitter: https://twitter.com/davearthur Facebook: https://www.facebook.com/justridebikesvideo