September 21, 2020

Ultimate Fat Burning Workout | EMTB Fitness Tips With Pro Coach Alan Milway

– There are some peoplewho associate e-bikes with a lowering of fitness, but that is simply not true.

Of course there are manyreasons why you would ride a mountain bike, maybefor technical reasons, for fitness reasons, orsimply to lose some weight.

And today, I'm with Alan, and we're gonna look at afat-burning workout on e-bikes.

(upbeat music) So today, we are joined by Alan Millway who is a professional mountain bike coach.

He's coached many of the stars such as Danny Hart, Rachel Atherton.

Alan, can a e-bike be a moreeffective tool at fat-burning than a conventional mountain bike? – Yeah, I really think it can.

In circumstances, incertain circumstances, and especially off-road, these have got a great place.

So, before we start, Steve, why'd you want to lose some weight? – Selfish reasons actually.

You know, more to do with greed.

I want more out of my battery, and I want to tacklemore technical climbs, and I think with the weight loss, that's gonna help me do that.

– Better power-to-weight.

– Yeah.

– Yeah.

So, I guess the questionis, what is fat-burning? What is a fat-burning workout? I've seen stories aboutyou need to go slow.

Do I need to go slow? – Okay, so there's two sides to it.

The first is understanding how we actually use fat as a fuel.

Fat is a really efficient fuel-source, but it doesn't get burned very quickly, It's quite hard to metabolize it.

If you think of a candle, you can light a candle andleave it to burn for ages, so it's really efficient, but it doesn't, it's not very bright.

– So are you telling methat I could actually do a fat-burning ride on ane-bike but it would take me days, and days, and days? – Well, this is where the e-bikes come in, because really, what I'm trying to say is that we're trying to limit that energy expenditure if youwant to target fat as a fuel.

So you want to be, if you want to get into the numbers of it, probably around 60, between 60 and 70% ofyour maximum heart rate.

– Well, sorry.

You're telling me that I needto put in a lot of effort into a fat-burning ride then? – Well, that's not a lot of effort.

For you, we know that it'sabout 140 beats a minute, or maybe a bit less.

So when you put it into that, That's not that hard.

– Right.

– And that's part of the problem.

Everyone normally goes too hard.

And this is where these puppies come in.

Because if you're in, if you're off-road, trying to go up some hills andhave fun with your friends, quite often, we go intothis, I won't say red zone, but we're not targeting fat as a fuel.

And that's when you canget into a no-man's-land of trying to target onething but not actually do it.

And with an e-bike, we can actually decide how hard we want to go up that hill.

As we know, we can decide, right, we're gonna take it easy, put it on boost, or trail, and just cruise up.

– Right, so Al, the first ride we're gonna do isrelatively low intensity, like you said about 60 to70% of my maximum heart rate, and that doesn't meanto say we're gonna be plodding along fire roads, we can do that on technicalterrain, because as you say, we can keep our heart rates down by using different modeson the bike and what-not.

But there will be a second ride as well that we need to do okay? – Yeah, so the second ride is essentially trying to burn more calories in that ride, and this is where you need to understand that for most people to lose weight, we need to burn more caloriesthan we're taking in.

Okay, so if people are inthe cafe and they're having an energy drink and a Marsbar before they go out, They've got to do a lot of work just to burn that off to start with.

So what this next level of ride is actually relatively highintensity, and with these bikes, we can have quite a lot of fun with that.

We can let the recoveryhappen on the up-hill, and on a normal bike, that can't happen.

– But we could be doinga crazy steep hill climb where we get into those highcalorie burn levels right? – Yeah, exactly that.

We can dictate what we wanna do.

– Yeah, and an e-bike cantake you to those places which you might notactually be able to get to on a conventional mountain bike.

Fat-burning ride number one.

What are we going to do? Talk us through theintensity, the duration, the type of trail we might beriding, give us an example.

– So, these rides, theyshould feel nice and easy.

Okay, that's the first thing to say.

You should be able to have aconversation with your friend, you shouldn't feel like thenext day you've woken up and you've got really sore legs, you should feel like you couldgo for probably two hours or more if you had the time to do that.

– Right.

– Okay, so nice and steady.

And in terms of the terrain, we're quite lucky with these bikes because we don't have to keep the gradient flat or easy or anything, but we do need to keep the heart rate down and within this sort of fat-burning zone.

– Right, so to keep your heart rate down, we should be looking atthings like maybe using a heart rate monitor.

– Right.

– Or, alternatively, it's very simple, you just go throughthe modes in your bike.

You've got eco, trail, and turbo right? So if you're feel like youknow, you're puffing too much, knock it up into trailor turbo, is that right? – Yeah, keep, keep up in trail or turbo.

Cadence is a really good guide.

You want the cadence to be quite high so it feels nice and easy, there's not too muchload through the legs.

– When you say low cadence, what do you mean by, that's how much you spin the pedals? – Exactly.

So, the speed at whichyou're turning the pedals.

You want that to be relatively high.

– Give me an example.

– So, for example, pulling 90 RPM.

Okay?- Right.

Now, some e-bikes there are displays which actually show your cadence, your RPM on the bike right? – Yeah, so its a really, a really handy tool.

And, again, in terms of heart rate, it does vary from person to person, but generally you're talking about between 60 and 70% of yourmaximum, but as a guide, on a scale of one to 10, ifI asked you how it's feeling, it shouldn't feel anyhigher than a six out of 10.

– Okay, so we're basicallygonna do an hour loop and we're chatting all the way around! – Having a good time.

– (chuckles) Great! (upbeat music) – [Alan] Hey come on, keep yourheart rate down on this one.

– Steady.

– Huh.

Woo hoo!- Oh my God! (both laughing) – [Steve] It's so easy! (laughs) Wow, ow.

This is pretty technical.

I think on a conventional bikewe'd puffin' up here right? – [Alan] We would, andwe wouldn't be going half this speed either would we? – [Steve] But we're keepingit in the right zone right? – [Alan] Yeah, exactly that, we're keeping it nice and easy.

– [Steve] Yeah.

– [Alan] And having a goodtime while we're doing it.

– Well, training regime number one, I felt that was great.

Do you know what? I could go out there and do10 of those every week easy.

Easily! – And that's the point, isyou can build this volume.

These aren't the sessionsthat you want to do once a week and then forgetabout it and think you've, you know, done some training.

These are the ones thatyou should be able to do more regularly, and hopefully, that will lead you into routine.

– And when you say regularly, how often a week doyou think you should be doing a ride like that? – I think you should, youshould be able to do this four or five times a week.

To start with, don't get to carried away, – Yeah.

– Try and do two, threetimes, get into a rhythm.

– And you know, why wouldn't you? I find that with an e-bike, I'm doing riding all the time anyway.

– I know, mate.

Gets you away from real life.

– Right.

Ride number two.

This is a different proposition right? And this is where I see there's, you know, I go through the internetand I see some conflict in ideas of what a fat-burning ride is.

– Yeah.

– Now, we've done the first ride, second ride is quite different right? – It is.

The first ride that we've just discussed is what you'll call atrue fat-burning ride.

Okay, so if anyone isreferencing fat-burning, that targets the fat as a fuel.

– Yeah.

– This ride is targeting generally, the reason why people are overweight.

(both laughing) And it will help you lose your weight.

– This is the reasonwhy people are not gonna have range on their battery right? – Absolutely.

You can only go 45 minutes (both laughing) because you've got 16 stonesworth of road to go through.

Really, what we're lookingto do is burn calories, okay, so at the end of the saywe've got a calorie deficit.

– M-hm.

– And the way to do that is increase the intensity of the ride.

– Alright- Okay? So that's what we're gonna do.

– How intense Al? – It should be repeatable, but it shouldn't feel too comfortable.

– What, twice?(both laughing) – Let's say for four.

– Right, so four what? Four what?- Four intervals.

So what we're looking to do to start with is we're gonna do a block of four, up to one minute.

– Right, okay.

– Okay? And we're gonna give ourselves probably two to three minutesto recover in between.

– Yeah.

D'you know what I'm thinking, is that, I'm thinking a hill climb here.

– Absolutely.

– Because, A, we can manage the intensity.

B, it's probably long enough.

And, C, I don't know what C is yet but let's go and find out.

Al, I'm happy with this, it's a medium hill climb, I've pushed up and downit a zillion times.

– Yeah.

(both laughing) – I think the difference, Steve, this time is we're gonna put quite alot of effort into this one.

– Really, what kind of effort? – Well the aim is we're trying to consider this hill as almost our racetrack and the top of it is our finish line.

So don't leave too much in the tank.

– Are we talking heart rate monitors then? – Heart rate monitors are ideal.

You're stressing me out at the moment, I'm at at about 56 according to this, So it will probably be about100 beats higher than that.

– If you haven't got a heart rate monitor, what are we looking at? – You're looking atseven to eight out of 10.

– No, but how am I gonna be feeling? – Right, well.

– Am I gonna be talking to you? – No, no.

(Steve laughs) – No time for chat.

– [Steve] How's this for pace? – [Alan] Come on Josie, you've got to be kidding me, get it going, step it up, step it up! – [Steve] This feels good! – [Alan] Just go, that's better.

Come on Josie, keep going mate.

– [Steve] What are you serious? – [Alan] Come on, push on now.

– [Steve] Ugh I'm (bleep) terrible, man! – [Alan] That's it, it doesn't matter.

– [Steve] Come on, I'm terrible! – [Alan] It doesn'tmatter if you're terrible, we've got 25K an hour we cansit at, we're only doing 20! – [Steve] We're not going to get to 25K! – [Alan] Yeah, come onmate, keep it going! – [Steve] Ugh, why ismy heart rate going up? What's going on there? – Well, basically you're in O2 deficit.

So you've done a hard interval.

– O2 deficit.

– Yeah, so it's like ifyou imagine you've done something really hard for arelatively short period of time, – Yeah.

– And now we're tryingto get our breath back, heart rate's staying up toflush all that lactate out.

– So was I doing the right thing then? – You're doing the right thing.

– Yay!- Good lad.

– Whoo! That was pretty cool ina savage kind of way.

How many of those should I bedoing up and down the hill? – So if we look at it, you probably want to try and get a block of four in, – [Steve] Four of those.

– Then give yourself a good break, and if you're motivated, try that once more.

– I'm motivated, I love it.

– Yeah, and the cool thing is, we've got this as the climb, and we can find a nice downhill.

(Steve laughs) So we can recover on the way back down, and then do it again.

– How many times a weekon an interval like that? – I don't think youreally need to do anything any more than twice a week really.

The difficult thing ifyou do it more than that, is you'll have a goodweek and then a bad week.

You'll be too tired.

– But look, when you've got an e-bike and you're sessioningdownhill tracks, I mean.

– Oh, what a way to do it.

– You're gonna be struggling to keep it within two times a week right? – Well, this is it.

This is it.

They're so much fun, that you can turn what has traditionally been a boring slog.

– Exactly.

– Into something a lot more.

– Yeah, and so thiswhole thing about e-bikes equals a lower fitnesslevel is quite untrue right? – Ah, yeah.

– Yeah, but Al, a very key thing which everyone needs to be aware of, is that you still needto manage the intake, the inputs versus the outputs right? You've got the cakes, thebooze and the burgers.

I mean, doing all thisisn't gonna count for much if you're still piling allthat stuff into you right? – Yeah, exactly, thefuel is the key thing.

You can't fuel yourself on rubbish, and I think that once youstart to actually look at what you're eating during the day, and even just take it downon note-form on your phone, you'll soon realizewhere you're going wrong.

– Yeah, because it's pointlesshaving all this training without looking afteryour lifestyle right? – 100%.

– Al, thanks for joining us today.

Can't wait to do the next one which is gonna be performance riding.

Give us thumbs up to this video.

If you wanna see more videos, there's a great one on e-bikeversus Uplift down here.

More general video which myselfand Alan did on training, find that down there.

Don't forget to subscribe to EMBN, That'd be great!.

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