I broke my eight-minute power PB on a day when, within the first 90 seconds, my legs didn’t feel quite right.
In this video, I show exactly how I prepared, paced and mentally managed the effort—from my food, caffeine and warm-up to the decisions I made when the power felt harder to access than normal.
You’ll see the effort through POV footage with live power data, followed by the result and the key lessons you can apply to your own efforts.
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In this video, I break down a maximal cycling effort from preparation through to the finish, explaining both the pacing strategy and what was going through my head.
I explain how I chose a realistic power target from previous performances, structured my warm-up and adjusted my pacing when my legs and breathing didn’t feel as expected. I also share how I normally break the effort into mental stages, and how the power meter and lap average helped guide me on this unusually difficult day.
The entire effort was seated, giving me a chance to see how my training was transferring to the flatter finish. Afterwards, I analyse the result, what I learned and why preparing properly doesn’t always mean you’ll feel great.
If you’re looking to pace your own efforts better, understand the mental side of pushing hard and learn from the decisions behind the numbers, you’re in the right place.
Subscribe for videos on:
🚴 Training and pacing
🧠 The mental side of performance
🍌 Nutrition and fuelling
😴 Recovery
⛰️ Climbing and KOM attempts
📈 My journey and progression in cycling
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⏱️ Timestamps
00:00-00:32 – Intro
00:32-01:17 – Pre-Ride Plan and Power Target
01:17-01:46 – Food and Caffeine Preparation
01:46-02:27 – Warming Up for the Effort
02:27-04:14 – Choosing a Realistic Target and Staying Seated
04:14-04:25 – When the Power Felt Blocked
04:25-04:53 – Breaking the Effort Into Mental Stages
04:53-06:26 – Adjusting the Pacing and Using Lap Average
06:26-06:46 – Committing to the Flatter Finish
06:46-07:24 – The Final Push and Why I Went Beyond Eight Minutes
07:24-07:50 – Immediate Post-Effort Reaction
07:50-08:42 The Result and What I Learned
08:42-09:01 – What the Seated Finish Showed
09:01-10:14 – Key Lessons for Your Own Efforts and Coaching
10:14-10:43 – Going back for another PB
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#Cycling #RoadCycling #CyclingTraining #CyclingMotivation #PowerPB
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I’ve been editing all these videos on my phone and had a few more exporting issues with this one…again😂 I’ve finally got a decent laptop, so I’m aiming for even higher-quality videos every 10–14 days from now on!
Thanks again to everyone for all of the support 🤝
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Lots of really good points toward the end of this video. Really difficult to determine if the legs are off on a given day and you need to back off or if they aren’t and you just need to trudge through the thoughts telling you they are.
Thats insane I can do 7,27 @ 55k for 1 min but my 5 min powers is sth between 3,4 and 4 w/kg 🥲
Might be the camera angle but are your hoods/levers set up asymmetrically?
You are so bloody good and thanks for sharing your experience
Very interesting and informative! I used to live in Devon (now Sweden) but I'm popping back over at half term for the hill climb nationals at Porlock. I assume you must be riding? That sort of seated 8 minute power should put you in serious contention for the overall win.
8 minutes is probably my favourite power duration for climbing, but where we are in Sweden, our climbs just aren't that long. I've done 524w for 7 minutes and 511w for 8 minutes, but each time, I've run out of hill. That's at 97kg. I definitely produce more standing too, which will make the Toll Road a little challenging next month.
I'm focusing on VO2 max now until the HC nationals, so it'll be interesting to see if I can raise the level a little. I see from your Strava that there are lot of 4×5 minute VO2 efforts – do you find they translate well to a (for you) 14-15 minute effort on Porlock?
Bro watching POV of these narrow ass UK roads gives me anxiety… top effort though 🦵
This is insane fitness!! God bless !!!!
What handlebars are those?
Bike / kit breakdown next big dog
Wow, these are some really impressive numbers! Do you mind sharing your 3, 5, 10, and 20-minute PBs? What's your FTP currently?
I also really like the fact that you cut through all the bullshit and get straight to the point – bravo! But damn, you're consuming a lot of caffeine, hahaha 😂
dude you smashed andrew feather's time. that KOM will last a long time
very informative video, enjoyed to watch it!
9:26 from this look looks like your hoods aren't synthetic
Nice…so did GCN call they want to hire you instead of Feather?😎
Participating in the national hill climb this year?
Great content. You still manage to sleep ok with the caffeine?😂
Enjoying your content . Straight to the point
I enjoyed the video!
What camera did you use to film this video? Great effort btw
Good shout mate.
What bike do you ride?
straight to the point cyclist youtuber, thats how we do it❤🔥
Loving the videos and keep the training up, well in for the PB! Have you ever tried Black Maca? I found this to be a lot more effective than caffeine and without crashes, also found the energy to be more controlled as opposed to peaking like with caffeine.