Did I Double My FTP in ONE YEAR of Training??
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- Опубліковано 28 лип 2024
- Thank you guys for everything!
Socials:
EJ's Instagram: / ej_jones43
EJ's Strava: / strava
Training Plans:
Couch to Crit Master Class: www.norcal-cycling.com/couch-...
Business Inquires Email: EJ@norcal-cycling.com - Спорт
EJ, throwing out an idea. How about the process of being a Crit racer. How do you find the events, how to register online, day of registration, bike preparation, cost, travel ect. What is it that you look for in an event? How would you host an event? What is it that the athletes are looking for in the perfect event?
Keep pushing bud!
I’d be interested in this too! Beginning cyclist grinding up the FTP here, and it would be great insight and motivation to eventually get to crit racing
I want to let you know how much I enjoy these videos man. I was over 275lbs and then I sunk into a depression. Bikes pulled me out of that state of mind and helped me tremendously. Lost 50lbs, went through 5 bikes in 5 years to my “ultimate bike” and got my life changed.
Your videos are an inspiration that you can make the change and achieve your goals.
I don’t know if we need daily vlogs but the behind the scenes are great. Getting to see training and just seeing how you work is great, very informative and helpful
I agree, channels that go daily, the content tends to get redundant
Definitely behind the scenes & training. You're doing great brotha! Motivating stuff.
Great update, congratulations on the results so far! All of your content has been top notch, would love to see more of the training action.
Seriously gifted bro. As a sprinter I'm blown away how fast you've been able to jack your threshold that high. I can hit similar sprint numbers but I'm 198lb and only 310w threshold in 2 years (Unstructured, average diet tbf). That's coming from my background as a national standard sprint swimmer too. You're seriously gifted.
the unstructured already explains a lot :)
Exactly man, no structure is why your lacking. Get on a regiment and take your nutrition and sleep serious.
WOW EJ - Really inspiring to be able to follow your journey. We all root for you! Keep killing it!
I feel like your content really benefits from your editing the best moments. I wouldnt throw that away!
So excited to see your progression from here!
Keep smashing it my dude, everything you are doing is great! 🤙🏻
Love this man! Also so jealous you're able to do long rides like this most days, I just simply don't have the time to do this regularly. Think the takeaway is = eat well BUT also if you start cranking out 200 mile + weeks every single week, of course your FTP will go up :D I'll try and get my distance up
Dude that's so much power! I'm on a similar path to you and went from 152 to 270
That’s amazing! I’m just at the start of that journey though! Mind me asking what you did ?
Great video
You seem like a really good person just enjoying your life
Thank you for the videos
Daily blogs sound good
I learn a lot from your videos and appreciate them.
Bruh, either way you choose is a win for me cuz it's just you being you. All best to you!
Heck yeah buddy, you're killing it. Keep going my guy!
Please dude! 🙏 need consistent content from you guys! Do whatever makes you happy and whatever you enjoy dude!
Love the content! Would honestly love to see more of your training. We all know you killing it in the races but would love to see behind the scenes and the struggles of training and motivation!
Happy to share! 🙌
@@norcalfullraces keep up the awesome content!! Full support from my end!
Very impressive gains!! Hard work pays off 🔨 🔨 🔨 💪
Would love to see more nutrition and training videos. I’ve been training since January, currently around 4.1 w/kg after training and losing 30 lbs since January. Finishing my weight cut very soon and excited to see how training feels with full calories!
Keep it up man , really motivating me to get back on the bike 💪
Aw man! That stokes me out! Keep crushing it!
Insane results! Very jealous. Well done! 🎉
Keep up the good work! Train on sticking on a wheel when out with people.
EJ I love seeing the hype. I myself am going from the "oh shit its hard to stay fit as a corporate stooge" to this summer prioritizing my own fitness much higher. Its great to see you working hard and gaining fitness and it motivates my own training.
TLDR: I watch for the positive vibe. Do whatever you think makes the best positive vibe.
EJ love the content and you are a beast! I would love to hear about how you are adapting to being in the middle of the bunch at 30 plus mph. Jeff is always on you about being on the outside out in the wind. With you being brand new to Crit racing I would love to hear your thoughts on that from the first race you did to how you feel now. Keep up the good work!
You're a beast EJ!! Love this stuff.
Thanks Joe!! 🙌 Miss Zwifting with ya!
Nice work!! Keep pushing!! Mine was 180w 4 months ago, next week will be the next ftp test. I hope that I will go over 220w
You got it!!! Let’s us know how it goes! 🙌
Definitely wouldn't mind more vlogs. Im kind of on a similar road to fitness and weightloss so its cool to see where I could end up shortly.
Keep the vlogs coming. They make your content feel super relatable and down to earth. Sent you a DM in IG. Would love to know the proteins you intake during your weight loss.
I'm in Oklahoma. Im invested in your progress and I don't even ride street. I'm a mtber, that just tried pavement on my MTB for the first time cause UA-cam thought I might like your channel. I've learned about cycling fitness and how paying attention to all the details can improve my overall health. So thanks for sharing.
"Zone 2" has many very different definitions. It can be anywhere from 60-85% depending on the person's lactate, and which expert you ask. 60% is radically different training from 80%. You can also reach any heart rate zone with endless combinations of cadence, grade/resistance, and duration of intervals.
What cadences and heart rate percentages did you spend the most time in? What was your training distribution?
Did you find increasing cadence, gear/resistance, or duration most improved your FTP?
Great work man 💪
Nice work Dude!! Keep on it😎
You motivated me to take my training serious. After 6 weeks went from 250-284. Next goal is 330!
That is amazing!!! Keep crushing!!!
Excellent progress. Your videos are well done. You seem very invested in racing - yet you seemingly come off as “ahh, whatever.” Be yourself. You are very competitive and don’t like to lose. Nothing wrong with that attitude. By the way, how do you grind at 51 rpm for 20 minutes? That’s talent right there !
You should do a video documenting your favorite structured workout and some tips for doing structured workouts on the road rather than zwift or other virtual programs.
Really good work to get that far. I'm up from 240 to 270 since Feb, it's amazing to see the numbers climb so quickly.
Videos wise, I'd stick to weekly videos, with perhaps the odd short sprinkled in where there is a genuine point of interest. Shorts are generally complete shite wastes of life and SSD space, so from a fans perspective don't fall into that trap. Otherwise from one bloke in a very similar position keep up the good work
I’m stoked you made it so far. What power meter do you have on your road bike?
Weekly vlogs are fine, don't push it too much with daily vlogs!
Power is power. Don't worry about cadence on tests like this. Whatever works for you. Would try spin more efficiently in races but to each his own.
Do you do any weights, or core work off the bike ?
Keep up the good work bud.
Let’s see some DH MTB content ;)
you should try to do a bunch of different disciplines, gravel, track, road, crit, xc and maybe cyclocross.
I'd like you to share more about your training routine, including what you eat in kcal as an average over a week maybe :D And maybe how you structure your day. Currently i start to cut back on my other hobbies to get more time on the bike and loose a bit more weight.
Any opinion on buying gels that are almost at the expiration date for cheap and still consuming them a year after they expired? I feel like they cant go bad due to all the sugar.
This is pro level kind of progress. never seen that before...
As a trackie who wants to get into road cycling, I'm interested in knowing the impact of all this endurance training on your sprint numbers.
I know a good aerobic base will ultimately allow me to raise the ceiling on my sprint numbers but I'd like to know what to expect during this process and if I can still practice it concurrently without it being counter-productive.
Great content by the way !
Great progress man. Honestly, a little jealous. I've been training for 2 years or so, went from a 190w FTP @ 95kg to now about 290w @ 72kg. I do my FTP tests following the Wahoo Systm (sufferfest) model, basically the 5s, 5m, 20m and 1m power tests consecutively. Have tested indoors and outdoors. I also am lucky enough to live in an area with a decent 1 hour climb nearby, so I can go out and actually verify that 20m test number over an hour.
I actually have no idea how I can get any better, so the idea that you're nearly at 5w/kg inside a year, means that potentially you have the genetics to be conti-pro or at least cat 1. That type of progress certainly isn't normal, and most cyclists won't ever see those numbers no matter how much they train.
Keep going man, you have a very rare gift. See how far you can go.
don't think he's near 5 yet. he's pretty big.
Dude you totally got some KOMs in my neighborhood while in Oregon. Would love an organized group ride if you're back up here in the summer!
Heyoo!! I have been a cyclist for over 15 years and decided to get back into racing after seeing your progress. It's been 10 years since I have raced but you make it look so easy and fun! Thanks for the motivation, You are killing it man!!!!! I'm happy with any videos!!!!!
That is so freaking awesome to hear!! Thank you for watching and supporting! 🙌 Go crush it!!!
👏 amazing!
You're a brave man hitting that cattle guard at speed! 7:14
No time to watch daily, so weekly is great. I'd like to know what typically eat in a day also how do you handle bad cravings
IMO less vlogs and more training, gear, race/strategy footage (shorter videos are fine). Your progress is insane, thanks for sharing. Even sharing any plateaus/challenges makes it more relatable.
Weekly videos are good. Vlog if you've got something interesting going on.
Keep it up!
Great content. Just want to know how tall are you?
How many kilometers per week of riding on average?
#likegoalreached bring on the vlogs!
Don't want daily vlogs, quality over quantity. More on bike footage with good music soundtracks. More jokes.
Wtf EJ you're a freak athlete. Keep it up my guy
You way more than doubled it, because of the weight loss, and w/kg is more important than watts alone. Of course there is some leveling off, but you can improve for years still. Great work, thanks for sharing the journey with us!
I would say that watts are more important than w/kg, unless there is a ton of climbing. He would shred someone with a 5 watt/kg on the flats if their raw watts is like 250.
@@onlyfoolriding8223 Unless it's in Zwift, where some tiny person doing 250w can ride away from a bigger rider doing 400w on the flat because their w/kg is slightly higher 😅
Chapeau!
Maybe disclose that your gains are awesome but not typical. the vast majority of people will never see above 4 W/kg or a 1200W sprint no matter how much they train. doesnt mean they should give up or skip racing.
20 Hours in and you have your 1K likes! Can't wait for the content.
Daily vlog would be awesome!!!!!
Kudos to you for having the discipline to get control of your health now instead of waiting into 40's or 50's and having to do it after a scary wake-up call.
i've just started road biking year ago, my FTP was at that time 3.4W/kg (73kg, ~250W), how can I double it ? :)
Definitely want more nutrition/weight loss
Great job 🎉 Watched Jesse’s videos early in your training. I think Jesse slightly reversed course on his initial comment that “you’re dreaming” after seeing some 1400w+ sprints on your Strava, but Chris should call Jesse out on their show and he should issue a mea culpa and offer you a free year of training to get you well on the way to a 400w FTP 😂
I think a true way to track your progress is watts/kg, especially since you've lost so much weight. The thing that I am most impressed with are those top watts. Did that come natural or do you work on that?
Your Quads are HUGE!!!!
This inspires me to be better❤
I went from 210w to 325w in my first year
Looking to race Junior national championships next year
That’s amazing! Thank you for the support! Go crush it!
Mic game go cray
Nice job, what’s you’re w/kg?
tell us some training details
Hello can you please suggest me something to improve my ftp and any training plan suggestions on zwift that i can follow or anything specific plan that will increase my ftp?
and i forgot to add that i have an tt event after 2to3 months. And i really need to increase my FTP for that and some power so that i can hold that for an hour effort because it is an 42km tt.
So please if you can give me any suggestions i would be helpful like for me now i am doing 2x20mins and then gradually increase it by 3x20 then 2x30 so that I will train for an one hour effort. But i don't have anything structured training in between for that so does doing any zwift will help me in increasing my ftp and for time trail event?
Please reply back🙏
Not sure about the daily video. Just as with racing, you need to be able to articulate what you're doing and why. Every video needs a purpose, more quantity is not necessarily better.
Talk about what you know! Rookie bike racing, tubeless tires, rookie mistakes, your bike setup, meal planning, etc. Love the channel, keep up the great work.
congratz! but why so low cadence?
Hey, you can still register for the @tourofthegila if you have the cat3 status. Come out and climb in New Mexico.
Yooooo daily vlogs would be so sick. I’d watch those on the daily. The less editing the better
do your magic Coyle
Guaranteed to double your speed, if the mullet gets made more aerodynamic 🤣. Well done, seen your progress, absolute unit.
So I'm curious...without trying to sound insulting or getting too personal...you dropped from 256 lbs to about 175 lbs (crazy), but where does that put you for body fat %? Are you as low as you are comfortable going, or is there room to go? If you had 380 watt FTP and weighed 175, you would be at 4.77 w/kg. If you did 380 and weighed 167, you would be at 5 w/kg. Not sure that w/kg is used much on FTP, but 5 sounds better than 4.77. :) Keep it up. Fun series.
Dude...do a combo...not one or the other...a bit of everything...plus I want to see you do an impossible route with the plant eater himself and Jeremiah
Wow, I started riding in July 2022 and I couldn't hold 100w for an hour lol I was so out of shape. 1 hour per day and I can now do 205w for an hour (I actually do the hour not extrapolate) but I can only hold 370w for about 2 mins! It feels impossible right now to get anywhere near a 300w FTP.
Ps I am 38 years old.
I’m 39 and overweigth, with zone two training I went from 207 to 237. And my last ftp is 256. Still to heavy for that ftp, but working on it, I already lost 6 pounds in two weeks. Training, mostly zone 2, endurance, 3 per week, two intense rides in the mix. And free rides. If you have more structured training is possible to advance rapidly. Best recommendation, have fun do in it, sometimes I get lost in the data and suffering, bit should be fun
Rename the channel - EJ has taken over ❤🎉. All EJ content is good content
🙌 you’re the goat
Bit sus having a box of tissues by your pc, in easy reach 😂
Bruhh these gains
Double it again!
LMAO 🤣
Let’s see your diet/ nutrition on the bike
4.8WPK in a yr is absolutely ridiculous !!!!!!!
🤛🏻🤛🏻🤛🏻 ⛽️
Im sorry if I missed it - but how tall are you?
6 3 ish 🤙
One thing you need to work on, is learning how to crash with only losing skin. Breaking a collarbone can really mess up your season. (Yes, you can learn how to crash well)
I think the weekly vlogs are great, but I defintely want to keep seeing the more highly produced videos. If you were to film a bit daily and then edit that into a weekly vlog that might be a great compromise. That way we get a peek behind the curtain without it making it too much work for you. I think that's kind of what you are doing now, but maybe just a little more dialog day by day rather than all the dialog at the end of the week. If that makes sense. Great content as is though, so keeping it the same is good too!
Started in October 2022 as a decent runner, up around 25-40 watts to ~225 but at the same time my mileage is 10x less so yeah.... 😆
Both
how much do you weigh?
175-181
Hey EJ,
Great Progress! Congrats!
Eating is a bit problematic for me as I’m always craving sweets (chocolate and stuff)… so I’m trying to maintain my 87kg s but it’s hard. 😅
Would be cool if you could make more videos with detailed trading plans and about nutrition.
A 700-900 calorie deficit daily seems very high 😳 I'm not a registered dietician or PT but from all the research I've seen and advice from those who are, to keep things sustainable and healthy from a mental and physical health perspective, you should really only be doing maximum 200-300 calorie deficit. Not least of which because your body will actually compensate for too high of an energy deficit by lowering its basal metabolic rate by shutting off non-essential functions ("lowering metabolism"). So you will still only practically sustain a smaller calorie deficit than you think you are since basal metabolic rates are healthy-body estimates. And your body and mind will feel more fatigued, recover more slowly, and adapt to training more poorly. Obviously your body was able to sustain it for the time you did but wouldn't recommend that long term for others 🙏
Seems like he was hitting a sufficient amount of protein, during that deficit, to preserve muscle to prevent his metabolism from taking a dive. Also, his deficit was likely based on upon total daily caloric burn (RMR + Exercise) instead of his baseline RMR.
I watched this and there was déjàvue, I couldn’t work out why. Then I realised that I love seen some many people throw themselves into cycling to end up about here - I have potential to be great as I’ve seen rapid progression, but still no results. I would recommend that you focus on being at peace with the bike and yourself next year rather than FTP, as you’ll need to get used to this for the rest of your cycling career. If you don’t you’ll keep going hard for a bit and give up and do something else, which is a shame. Balance is so important and so easy when you start out but as you get better it gets harder to maintain as you’re looking for marginal gains, which take more intense mental investment
We want to see you double it again 😂
LMAO 🤣