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6 Weeks of TrainerRoad - Return to PEAK FORM?? (Target 4W/Kg)
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- Опубліковано 30 жов 2023
- So I've been using TrainerRoad for the last 6 weeks, this is in an attempt to reach my long term goal of 4W/Kg. After the summer break I had a slump, and needed a quick way to get back into shape, that's where TrainerRoad comes in.
Strava - Jarrod Mower
Zwift - Jarrod Mower
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Looking forward to you hitting that 4w/kg in the future! 🎉
Thank you!!
Good progression! You look much fitter physically as well, so congrats.
Keep up the good work and progression will be there :)
Amazing results! Keep it going 👏👏👏🚴♂️🚴♂️🚴♂️
Thanks for the support!!
Nice man! Reminds me i should do another ftp test. Did a ramp test in zwift and im convinced it overestimated my ftp by at least 10 to 20 watts. There's no way i could hold 261 for an hour.
They say the 20minute power test is a bit more accurate for most people, might be worth giving it a go !
Well done dude
Looking good, my friend! Keep up the good work!
I love seeing the tan lines on your arms- it makes me miss summer and riding outdoors! 😂
Cheers! From what I've heard from the locals it's summer all year round here... no zwift season for me 😂😂
Jarrod a couple of bits of advice that might help are, be sure to do those easy rides, they will help in the long run. Keep fueling on your ride when you are feeling good, if you wait until to you feel like you're losing energy it's too late. I did a 192km ride just over a week ago and found this helped me feel strong after 10 hours of riding. Proper energy drinks/powders are a really easy way to get carbs in. I use High5 powder but it will all depend on what your gut feels comfortable with. I found energy drinks like Lucozade too harsh for long days, even Gatorade was too much for 4 hour efforts. Looking forward to see what happens now you've regained that fitness....stay focussed dude.
Thanks!!
I definitely agree with most of these points! I'm going to try simple sugar water, I saw a video from a cycling coach where he said most of the powders and gels are not really necessary, so I'll try that for a month and see how my stomach handles it. I can't keep spending so much money on gels!
I have same goal, but a bit different starting position ;) good luck!
Thanks, you too!
Wish you success!
Thanks!
Sounds like you have a good plan. Good luck with it.
Cheers!! Thanks for the support!
hey man just found your channel and your doing awesome! keep going will be following along to see if I can also increase my FTP.
I find a 20 min ftp test indoor the best way to test (or a hard race/riding full gas on Alpe du Zwift might be a good test aswell 😂)
It's definitely interesting to follow your progress. Quite scientific too, all the metrics etc you do for your rides and FTP and power output etc. I sense you're prob aiming to get your new aero bike in 2024.....
Yep 2024 is the aim. I'm using it as motivation to lose the weight and increase the power. Once I achieve my goal I'll pull the trigger on the new bike!
well done mate, just shows, you can gain more power or gain 'more' power to weight ... the second one being more sustainable. if you want to drop the kgs, and of course you follow basic nutrition, no alcohol, no processed foods etc, then all that's required is 'sleep low protocol' basically a 1 hour zone 2 ride in the afternoon, no meal after 6:00 pm; then sleep, now when you wake up no breakfast until after 11-12, (can have coffee/milo etc) you've created a caloric deficit, i.e fasted from 6 pm to 11-12 pm the next day. takes some discipline initially but works brilliantly. Of course if coming off or going into a big ride, eat accordingly, you need the nutrition for pre/post ride recovery, so you can't just simply drop calories 'if' you also want to build/maintain fitness. basically easy days, sleep low protocol, harder days, eat accordingly. Must use a supplement like SIS rego shake as your 11-12 pm breakfast/fast breaker.
Have you considered going for intermittent fasting / time-restricted eating rather than calorie counting? I find it much easier to skip breakfast and even lunch, and make sure you don't eat around 3 hours before bed. Then don't worry about counting calories....
I've tried intermittent fasting in the past and it worked really well. That was back during covid times when I had nothing really to do. I went from 120kg down to 100kg in just a few months. I feel like it was really good for shedding weight quickly, but I felt awful for 90% of the day. I don't think I would be able to cope with it at the moment while doing as much exercise as I am now. I could try a less extreme version and just skip breakfast (previously I was doing one meal a day). If the calorie counting doesn't go well I'll be sure to give fasting another go!
Apologies for overstepping if this is overstepping, but have you considered instead shooting for a higher power and not losing as much weight? Like 90 kg and 360 watts. Just speaking from personal experience, I've always felt healthier not dropping too much weight and just trying to build more strength. Everyone is different though. If you've been 80 kg before in adulthood without getting injured, then maybe it seems like a good goal.
A nice thing about having more power and being heavier is that a slightly lower watts/kilo is required to climb at the same speed as a lighter rider, with the effect more pronounced on shallower gradients.
Good point! I haven't been below 95kg since I was a teenager, so for me it's just a case of wanting to look a bit better and lose a lot of the visible fat. If through training it turns out that it's easier putting on more power than losing the weight I'll be happy with that too. Basically I have no idea what will happen!
@@JMower Well I'm rooting for you whatever happens! Yeah I've just found in my personal experience that my knees tend to give out when I start to lose too much weight, but everyone has different bodies.
I have a sort of similar lifetime goal of climbing 1000+ meters in an hour, which requires an FTP of about 3.4-3.8 watts/kilo depending on route and bike setup. I've come close fitness-wise but never actually got there. Currently working through some long term knee issues before I train seriously again. I'm just riding around with friends having fun for now.
Have you done enough indoor rides for TR to give you an AI based FTP estimate? (Instead of FTP tests)
Great job. I can’t believe you only lost 1 kg because your face looks quite thin. Keep it going. I wish I could generate those power numbers.
Cheers! I weighed myself today and was back up to 98kg.... I think I just look thinner because I shaved! 😂
I look fatter when I shave. You must have a strong chin. Can’t believe you are up in weight. Oh well, stay the course.
I'm curious what TrainerRoad's AI FTP calculation says your FTP is.
AI ftp suggested exactly 300w, pretty impressive accuracy!
(out of curiosity) why and how are you mixing TrainerRoad and Zwift? (I actually prefer TrainerRoad by far)
I was just using zwift to do my ramp tests until the subscription ran out. Now I've moved over to trainerroad fully. No point paying for both subscriptions. I'll probably start using zwift again at the end of the training plan to see how I fare in some races
Did you try the AI FTP feature?
Yep, AI ftp suggested exactly 300w, pretty impressive accuracy!
I think a third effort of 8 min would make sense. It will gas you, but I think most people's ftps are overestimated. Holding one hour is so very different from 8min, and that 10pc haircut is arbitrary.
The zwift 1min ramp test is even less reliable.
And in your previous video, if you gain 30w in 6 weeks, then the hard efforts at 265w weren't hard enough. My ftp is around yours, except I'm lighter, and there's a night and day difference doing intervals at either 265 or 285. If hard efforts don't feel hard, you're wasting your time a bit.
I think my ftp is about right at the moment. I recently did a big climb and held 296w for 40min (316w normalized), so not too far off these numbers
Training suffer score 😂
Omg nice improvement also kg dropped good job! 👍🦾
This is not valid test. Use the same method to measure ftp every time
I'll be sticking with the outdoor ftp test in the future!
All the best, been there, never made 4 so fingers crossed, not trying to be a negative Nancy but shouldn’t you also ftp test on the flat always seated?
@@RogerByrne I'm not sure actually, I read somewhere that intervals feel harder on the flat because the resistance is not as constant as it is on the hills. For me it's just more convenient doing it on a hill, finding an 8 min flat stretch of road without a traffic lights or intersections would be quite difficult!
Holy sh*t just looking at you in the first 10 seconds tells how far you have already come, dont focus too much on weight, get some calipers and focus on body comp moving forward rather than what the scale says ;)
Thanks! Good idea about the calipers, I have a body weight comp scale but not sure how accurate it actually is. Calipers might provide a better way of doing it!