One point you can make to these FTP questions is that the number determines the category you should be racing and the everything else (teammates, strategy, skill, nutrition, mental toughness) determines your results. IOW, sure if you’re at 5W/kg in a hilly race or 300W in a windy flat race you’ll just pull away in a 4/5 field. But eventually you’ll be upgraded to where you belong and now you have to race not just pedal.
Somewhat related to the points Nate makes from 16:30, what are people's thoughts about accepting regular 'smallish' increases in FTP and the corresponding resetting of progression levels, versus, keeping your existing FTP and instead focusing on working up through the progrsssion level workouts. The format/protocol of the higher level level workouts is much different to those at the lower end of the progression levels and I won't get to those levels if I keep accepting say, a 3w FTP increase each month.
For most amateurs a 3W change is 1-2% which is within daily variability. So ultimately it doesn’t really effect the energy systems of later workouts. If the AI detection recommends a change, accept it. It will track what you do afterwards and if the suggestion was founded in real increase in fitness you’ll get another suggested increase on the next detection.
I'm the same FTP and weight as Moises. I started my own plan last October and in 1 yr I gained 65-70 watts. There is no signs of me slowing up except the fact I got that pneumonia that is going around that has taken me off the bike for a couple weeks and counting. I did it on 2 interval days a week. Mostly a mix of a threshold day and a VO2 day or threshold or VO2 blocks as well. I do 6-8 hours a week on average. My advice is if you increase something increase your zone 2 a bit not more and more intensity days. Ive done a handful of 9 and 10 hour weeks. But I wouldn't overload on intensity. The point is to stay consistent continue to build.
So glad I watched this - Nate/Hannah thank you both - at 1:08 you’ve just explained every race I’ve had since I started racing a few years ago. Always seemed to be shamed into burning matches and ending up dragging people to the podium. Just coming back from surgery earlier this year and now can’t wait to get back to racing again to have a go at some of these tactics. Love it. Thank you. 🙏
5 Star Podcast! When you 3 get together, the take-aways are endless. Hah! Never knew a clean bike was worth 2 w/kg:) No wonder Jonathan has always kept his bikes so pristine!
Hannah's comment about how raising intensity on the final interval of a workout is a sign of insecurity really rocked me. I do this all the time and never reflected on why I do it, but I think there is truth in what Hannah is saying, at least for me.
But it’s also mental preparedness for the ability to dig deep in the last 5K or with 3 laps to go. So there’s value to doing it occasionally just not routinely
FTP also depends a lot on the equipment you use and most people are probably referring to an FTP they have done on a trainer. I've done 2 TR ramp test 1 week apart, the first I used a Kickr Bike v1 and the second was a 2017 Kickr. On the Kickr the result was 30 watts higher. You find out if you are stronger than someone else or not on the road.
Did listen the podcast……tried for some year now all kind of TR plans, but am not raising FTP… FEB 2023 - 247 DEC 2024 - 254 in te meantime it was changing up and down a little bit… Dont know what I’m doing wrong, sticking 100% to the plan(s), so maybe the podcast could help… Maybe you can check my calendar and see what I’m doing wrong?
Makes me wonder how much 1-2 Zwift races are derailing my training to increase my ftp, especially with those sprint finishes that create a lot of fatigue and probably minor muscular damage.
Comme d'habitude c'est seulement du bla bla. On ne sais pas plus comment augmenter notre FTP rapidement. Aucun programme d'entrainement proposé. Avec le titre du vidéo ( Raise Your FTP Fast! | The Guide to FTP for Cyclists | Ask a Cycling Coach Podcast 504 ) je m'attendais a avoir un programme d'entrainement claire et structuré.
To avoid the systemic fatigue, you need to fuel your ride gracefully. I take 120g of sugar before threshold workouts and 60g right after. This way my HRV remains stable and not much systemic fatigue is accumulated. Give it a shot, it should work for you as well.
@@MTBGrizzlyI’m a dentist & as long as your temperature is elevated (while exercising), carbs are much less cariogenic! BUT, pre ride & post ride, you help me fund my dream bike build.😂. I’m keto-fat adapted & titrate 10-20g glucose per hr only while exercising. Then low to no carbs immediately (Noakes). Z2-HIIT training mostly. I use to carb load in the 80’s-90’s, bc pre diabetic with Mediterranean diet😮.
How do you take the 120 before and is this 30 minutes and get into workout? Also do you take any carbs during that 1 hour or just the 60 after? Thanks!
I liked the bit where Nate was breaking down the users calander data.
We'll do more of it :)
This was one of the most useful episodes!!! Awesome job TrainerRoad!
Thanks for the feedback!
Yes please record your spring crit races Jonathan. If you could include commentary that would be even better.
Yes, PLEASE add more review of actual TR accounts. Really helpful and glad to get your and Hanna's input.
One point you can make to these FTP questions is that the number determines the category you should be racing and the everything else (teammates, strategy, skill, nutrition, mental toughness) determines your results.
IOW, sure if you’re at 5W/kg in a hilly race or 300W in a windy flat race you’ll just pull away in a 4/5 field. But eventually you’ll be upgraded to where you belong and now you have to race not just pedal.
Awesome episode. Needs many more views. I'm stagnant currently with my FTP this winter, so very timely information.
Somewhat related to the points Nate makes from 16:30, what are people's thoughts about accepting regular 'smallish' increases in FTP and the corresponding resetting of progression levels, versus, keeping your existing FTP and instead focusing on working up through the progrsssion level workouts. The format/protocol of the higher level level workouts is much different to those at the lower end of the progression levels and I won't get to those levels if I keep accepting say, a 3w FTP increase each month.
For most amateurs a 3W change is 1-2% which is within daily variability. So ultimately it doesn’t really effect the energy systems of later workouts. If the AI detection recommends a change, accept it. It will track what you do afterwards and if the suggestion was founded in real increase in fitness you’ll get another suggested increase on the next detection.
I'm the same FTP and weight as Moises. I started my own plan last October and in 1 yr I gained 65-70 watts. There is no signs of me slowing up except the fact I got that pneumonia that is going around that has taken me off the bike for a couple weeks and counting. I did it on 2 interval days a week. Mostly a mix of a threshold day and a VO2 day or threshold or VO2 blocks as well. I do 6-8 hours a week on average. My advice is if you increase something increase your zone 2 a bit not more and more intensity days. Ive done a handful of 9 and 10 hour weeks. But I wouldn't overload on intensity. The point is to stay consistent continue to build.
So glad I watched this - Nate/Hannah thank you both - at 1:08 you’ve just explained every race I’ve had since I started racing a few years ago. Always seemed to be shamed into burning matches and ending up dragging people to the podium. Just coming back from surgery earlier this year and now can’t wait to get back to racing again to have a go at some of these tactics. Love it. Thank you. 🙏
5 Star Podcast! When you 3 get together, the take-aways are endless. Hah! Never knew a clean bike was worth 2 w/kg:) No wonder Jonathan has always kept his bikes so pristine!
Just joined your prelaunch list. Everything you discussed has summarized my 6 yr journey with OKRs. Thank you
50:35 Hannah once again dropping precision strikes on me lol. Great episode. Brace yourself for 1000 “roast my TR history requests.” Me first
Come on in! Water's fine 😅
Hannah's comment about how raising intensity on the final interval of a workout is a sign of insecurity really rocked me. I do this all the time and never reflected on why I do it, but I think there is truth in what Hannah is saying, at least for me.
But it’s also mental preparedness for the ability to dig deep in the last 5K or with 3 laps to go. So there’s value to doing it occasionally just not routinely
The calendar training analysis is very useful. I thought I was good about following my plan, but I noticed that I can improve even more. Good stuff
Did enjoy the breakdown of the training and such of the TR user - found it helpful and learned a few things.
We're glad you found it helpful!
Rider calendar breakdown was super helpful. More please! Love the podcast
Yes! This is benefitial. Do more please :)
Love to hear it!
Loved the analysis of the user's TR calendar!
More Jonathan crit racing and race analyses thanks! I've been waiting for these to return for years! 😊
Enjoyed the analysis of the user’s data. More please!
Glad you enjoyed it!
FTP also depends a lot on the equipment you use and most people are probably referring to an FTP they have done on a trainer. I've done 2 TR ramp test 1 week apart, the first I used a Kickr Bike v1 and the second was a 2017 Kickr. On the Kickr the result was 30 watts higher. You find out if you are stronger than someone else or not on the road.
This is great! Would love to see more of this type content!
YUP
So important to keep these "adaptation" principles front of mind during times of improvement and when evaluating setbacks. Thanks team!
I’m gonna put a big sign that says “it’s not just bricks” on my wall
So true!
Nice episode - well done.
Did listen the podcast……tried for some year now all kind of TR plans, but am not raising FTP…
FEB 2023 - 247
DEC 2024 - 254
in te meantime it was changing up and down a little bit…
Dont know what I’m doing wrong, sticking 100% to the plan(s), so maybe the podcast could help…
Maybe you can check my calendar and see what I’m doing wrong?
Makes me wonder how much 1-2 Zwift races are derailing my training to increase my ftp, especially with those sprint finishes that create a lot of fatigue and probably minor muscular damage.
Comme d'habitude c'est seulement du bla bla. On ne sais pas plus comment augmenter notre FTP rapidement. Aucun programme d'entrainement proposé. Avec le titre du vidéo ( Raise Your FTP Fast! | The Guide to FTP for Cyclists | Ask a Cycling Coach Podcast 504 ) je m'attendais a avoir un programme d'entrainement claire et structuré.
Started at 2.1, increased quickly but stuck at 3.7 for 2 years. 😢
To avoid the systemic fatigue, you need to fuel your ride gracefully. I take 120g of sugar before threshold workouts and 60g right after. This way my HRV remains stable and not much systemic fatigue is accumulated. Give it a shot, it should work for you as well.
Thanks for the heads up! You aren’t a dentist by trade are you??? Just making sure lol
Cool approach, especially if you have a high FTP!
@@MTBGrizzly @@MTBGrizzly
@@MTBGrizzlyI’m a dentist & as long as your temperature is elevated (while exercising), carbs are much less cariogenic! BUT, pre ride & post ride, you help me fund my dream bike build.😂. I’m keto-fat adapted & titrate 10-20g glucose per hr only while exercising. Then low to no carbs immediately (Noakes). Z2-HIIT training mostly. I use to carb load in the 80’s-90’s, bc pre diabetic with Mediterranean diet😮.
How do you take the 120 before and is this 30 minutes and get into workout? Also do you take any carbs during that 1 hour or just the 60 after? Thanks!
Nate, I’m rootin for ya.
Just Arch support could be 2 watts extra
Why was Jon saying 356 days of training in a year?
I don't understand the TR guys, your programs don't schedule a single long day even on high volume.
I hope they address this.
yeah but do I WANT to raise it fast or do I want to have sustainable power for let's say 14 hours?
It's less about raising it fast and more about just raising it. If it goes up, your steady state power will also go up :)
Come on Jonathan, you know one year has 365 days 😂
Best training to increase FTP is more zone 2
Nate's moustache is phenomenal
50:20 I'm in this photo and I don't like it.
Yes - record the critical race Jonahan