Це відео не доступне.
Перепрошуємо.
IT ALL STARTS HERE... Project 4.0 W/Kg
Вставка
- Опубліковано 19 вер 2023
- So this is the start of my challenge to get to 4/WKg. I need to lose 18kg and gain a lot of watts, so to help me I'm going to be following a training plan from @TrainerRoad .
Support the Channel Here! - www.buymeacoff...
Strava - Jarrod Mower
Zwift - Jarrod Mower
Instagram - JMowerCycling
Zwiftpower - zwiftpower.com...
Thank you for supporting my channel!
The links below are Affiliate Links, meaning I get a percentage of the purchase, at no additional cost to you! If you choose to buy something, please use the links, it really helps the channel!
Camera Gear
Insta360 One x2 - www.insta360.c...
Rode Wireless Go 2 Microphone - amzn.to/3JhKmtP
GoPro Hero 6 - amzn.to/3BcgUTk
DJI Osmo Pocket - amzn.to/33gwila
DJI Air 2s
Cycling Gear
Trek Domane AL3 Disc
Thinkrider x7 pro - amzn.to/3LnvY54
Garmin HRM-Pro Heart Rate Monitor - amzn.to/34JTt7F
Garmin Egde 530 Bike Computer - amzn.to/365sR1J
"Artificial.Music - Faithful Mission" is under a Creative Commons (CC BY 3.0) license.
/ smarttoaster
🎵 Music provided by BreakingCopyright: bit.ly/faithfu...
Contact me: JMowerEnquiries@pm.me
im currently around 3.6/3.7 W/kg at 76kg. Its getting very hard to make progress. I wish you the best of luck! I have been following you for a while and have got back in zwifting because of your race vids. Good stuf!
Thanks! Hopefully I’ll be around your level soon enough 😂🙏
Good luck with following the plan!
Something that can help is to have an event as a goal :)
Also, 12 weeks seems a bit short to me for such an ambitious goal. 320W FTP is brutal, if you make it in that time hats off to you!
If you don't, do not lose motivation it is definitely achievable with more training.
Cheers mate, and don't forget to have fun on your journey!
Oh 12 weeks wasn't meant to be the whole plan, that was just the first part! I'm hoping by the end of that maybe I'll be back to where I was during the summer (3.2w/kg). I'm thinking 4W/kg might be possible by the end of 2024 perhaps... 😂
I need to find an event to join, I'm in a new city so I'm going to see if there's a big cycling community around, perhaps there'll be something cool I can aim for
Good Luck! Im on the same goal for 2024! 4w/kg. Currently at 99.3kg and 290FTP
I have subscribed to follow this journey - good luck!
Thanks!!
Good luck with your new plan.
Thanks! Hopefully it'll go well!
Good Luck - My experince: Zwift races will gain your fitness quite fast, especially ITTs. I've got my best FTP at the end of the Zwift season in March and can't hold it with outside rides. For steep climbs it's also all about the weight. My best FTP was around 280W at a weight of 71kg.
Thanks! When I first started zwifting I saw some massive gains, I went from 200w to 260w without any structure at all. I’m probably going to try and fit a few races in when the boredom of following the trainer road plan sets in 😂
come on men ! you got this !
Similar story :)
After Xmas/New Year Eve 2020 I saw my all-time high body weight (@47yr of age, 121kg, at 185cm height) and blood pressure/cholesterol levels weren´t ideal... That became my turning point, and I changed my lifestyle into a more health/healthy oriented direction - and started to increase my activity levels slowly (walk/light jogging). In a single year I ditched almost 40kg of body weight and shifted my focus into keeping the weight off, relative speaking. During the last half of this period I started to cycle (road) to lighten the load on my knees/hips and over the winter I got adapted to higher and harder indoor trainer sessions. This was when I did my first FTP (ramp test) and got 240W at around 85kg. Broke past 300W last spring and have not really progressed much powerwise since then, but have not been very structured either. I have also gained some weight (lean mass primarely) and is closer to 90kg and current FTP is in the 310-320W range.
Next year I am turning 50 and this winter will be spent more structured, aiming for the same goal as you - the elusive 4W/kg in 2024 :D The highest I have been is 3,8w/kg but currently stagnated closer to 3,5w/kg as my weight is up a little. But that is okay, I know if I stay consistent in my training, I can get my raw power up a little notch higher and then work on diet to get into "race weight". I dont race others than myself though, so it purely an self-sentric goal. On that note, the hardest rides I do are the disiplined Z1/Z2-rides, the feeling of "loosing gains/time wasted" is real, but it is a deception. Recovery is also "work".
You can do it! Do the work, "a little each day", keep it fun & enjoyable and the chance of success increase substantially - Best of luck to your endevour, dont let the 4w/kg goal overshadow what you already have achieved - which is a stellar achievement in it self, congrats :D
40kg in one year is amazing, impressive progress!
I think you're right, it's all about just doing a little everyday and keeping consistent. The main problem I have is diet, I can stick to the workouts fine, but I just like food too much!
Hopefully we'll both make 4w/kg, good luck!!
@JMower I love my food aswell, I didnt get to 121kg by eating bananas haha :D
I still eat, and enjoy, whatever I want but have also found a lot of enjoyment in choosing more of the good foods, that also support my training efforts/goals.
I will be rooting for you on this quest, and will follow :D
On a similar journey to you, looking forward to seeing your progress. I’ve been doing a lot more longer zone 2 endurance rides and I think that’s helped my fitness. That , a sprinkle of vo2/harder efforts and of course consistency. The only way is up 💪
I definitely lack the z2 rides too. I need to do more but most of the time I end up riding outside where it's just a lot more fun to smash it
By the end of the year, you'll be a KOM grabbing machine 😉
hahah that's the dream!
Good luck man! Wanting higher power while losing 15kgs is no easy task. I lost 10kgs and my power went down with it. But also training to get it back up.
I used the app My Fitness Pal to track my calories. It's not like dieting, you set your goal and it suggest a calorie goal for the day. But it adds extra calories when you work out. It has helped me greatly. Also for Macro tracking. Just so you know how much protein you get into your body.
Looking forward to the progress video next month!
Cheers! I'm hoping if I lose weight slow enough the power loss shouldn't be too bad. Maybe 1-2kg a month would be good!
I'm a big fan of mMy Fitness Pal, I'll probably use it later if the numbers aren't going down 😂
Good luck on your way to 4.0 W/Kg. I am looking to improve my level again. Trying to get back to where I was in 2021 and maybe even exceeding that until next summer.
Good luck! I love TrainerRoad.
Rooting for you! Let’s get it!
Good luck, and enjoy the journey. TR will absolutely get you there, as long as you make sure you get enough rest between the sessions. It got my triathlon bike leg from being a limiter, to a weakness, to something of a relative weapon (for a triathlete!), peaking at about 4.2W/kg. I've just recently cancelled my TR sub after more than 10 years, as I'm finding the fun of Zwift is far more motivating for me personally now that I'm no longer competing in tris. As a few others have said, 12 weeks seems quite ambitious, but why not set nice big goals! I'm looking forward to following your journey!
Impressive! The 12 week plan is just the starting point, I hope to be back to my summer level at the end of that, then the real challenge begins....
Good luck Jarrod, I'm sure you will get there. This will be very interesting to follow!
Thanks! Hopefully it'll all go well and next year I'll be in peak form hahah
All the best Jared, excited to see your progress 💪🔥
Thanks! Hopefully it'll all go well and next year I'll be in peak form hahah
Hey mate, great stuff!
When I was at my lowest fitness level, cycling got me back on track again as well. Nutrition wise I did some changes that needed to be sustainable. Meaning I would not feel like being on a diet or missing out stuff I like. I now have a fixed breakfast an dinner ritual, eat whatever I want for lunch and only drink Alkohol on 2 days a week (fri-sat) and also only consume sweets or crisps on those 2 days as well. Went down from roughly 90kg to 73 initially. After doing that for 3,5 years and adding bodyweight training to my work day rituals, I am now between 75-77. my ftp improved a lot. Instartet measuring it after 6 months only and went from 200 to 300 since then which is roughly 4.0. that enabled me to do the Alpe du Zwift (you inspired me to take on that one) in 50,x minutes.
I am pretty confident that you will get there, if you can control your food habits :). If you want to have a chat on how I changed my food feel free to ping me.
wow that's some real impressive progress!
I'll be cutting out the alcohol too, and just trying to keep the eating clean. Very little processed food and takeaways from here.
Thanks for the tips!!!
Good luck I'm 183cm male and 230W at 73KG so currently 3.15 W/KG. This year's goal is to hit 5k kilometers, currently at 4.2k. Next year would love to go for 10k and ofc higher ftp.
Cheers! Good luck, some pretty solid goals there
Hey J doing something similar.. Been off the bike since April so first of all heavier & like you have lost around 60W from my best FTP score.. I've copied a previous training plan that I completed in 2021 so hope to get back near where I was. good luck!
Cheers! I heard it's easier to gain back power that you had before than it is to build it from scratch, so hopefully it wont be too difficult to get back to where you were!
Lets hope so J! 😀
Good luck mate, this is giving me the motivation for my own goal pursuit!
Cheers pal! What are your goals?
@@JMower completing my 2nd IronMan 70.3 is my ultimate goal but I have a few sub goals within those 3 sports that I want to target 👍
That’s cool! I’ve always wanted to try a triathlon but I’ve never had easy access to a pool 😭
This is my forever target too! lets see if you can achieve it!!
maybe it'll take a few years... 😂
Good luck buddy. Youre following a similar trajectory to my progress. Im a big fan of TR as its helped me come on massively. If i can offer one bit of advice for you.....hit the weights room. its given me a great boost to my ftp and general climbing strength. It is a little difficult at the start as balancing the physical stress from cycling and heavy weights takes it out of you but its been great for me. Found it worked well while dropping weight too as youre activating all those muscles to keep growning. Id space my sessions out, i tend to do two a day with my priority session being in the morning.
Looking forward to seeing you smash your goals!
Thanks! I'm definitely going to hit the gym. I'll probably give it a month or so, let the body get used to the cycling volume again before adding more in. I definitely need to work on my upper body too, otherwise I'll end up with massive legs and skinny af arms 😂
Best of luck, man! My situation is similar to yours - I’ve got the power, but have hit a hard plateau on the weight loss. Another 7 kg would make a ton of difference, but that’s the hardest 7 kg of all!
Cheers! How much do you weigh now?
@@JMower 86 kg right now. I’d love to get to 78, but that’ll be super tough.
I'm sitting around 3.4 atm. I'm aiming for 4.0 too, at the beginning of the 2024 season. We will see what life brings. Fingers crossed!
Good luck! Should be able to get there with some consistency
@@JMower Due to nice weather I am already at 3.7++ this aged well 😊
You should check out the TR podcast. It’s great!
I would love to get to 4w/kg as well. Currently around 3.2/3.3 which is ok.
Good luck on your journey!
Solid goals there, good luck!!
Nice one, I'll check their podcast out. Thanks!
Good luck. After taking 6 months off the bike I started 2023 at 82Kg and FTP 190w (2.3 w/kg).. after doing a 3 rounds of Zwift FTP Builder plan I was at 79Kg and FTP of 234 (3.0 w/kg). I found that I had stopped improving on that plan so have switched to a 4 week Block Periodization plan from Dylan Johnson. The first week has 5 intense rides in then there's 2 weeks with one intense ride, one long ride and 3 zone 2 rides. The 4th week is low intensity with an FTP test on Friday. Will let you know how it goes. I hope to be at 245 FTP (3.1 W/Kg) but will see.
Some solid improvement there, good luck with the training 💪
Good luck, and looks like setting a plan and goal will help you massively. I too am aiming for 4w/kg, my plan is to up the power as I'm currently at 206w and would like to get 272w and lose 1-2kg. I keep playing the The Vegan Cyclists "Future You" video as motivation....set yourself big audacious scary as f@&k goals....
Some good goals there! I'll check out his video, thanks!!
Tough goal, looking at your strava, you will need to do a lot more volume and longer training sessions to get there. Would also recommend doing a real 20min test compared to a ramp test, as your FTP is probably inflated because you are rather an explosive rider.
Yeah agreed, going to slowly build up the volume this month. End of next month I'll do another ftp test to see where I'm at, or maybe do the alpe du zwift as an hour long effort
@@JMower20min test should be enough to properly calibrate your zones. I went from oct 2022 at 106kg 270 ftp to now oct 2023 at 90kg with 320 ftp. I rode 9500km so far this year, im still only at 3.5w/kg 😅
Currently sitting at 3.7. If I could lose 5kg I would hit 4.0 but I like food and beer too much 😂
Good luck!
Tell me about it... food and beer is my vice too haha