Wow this guy is a genetic equivalent to a lottery win. Not to downplay your coaching, but a 73vo2max at 5,2l is insaaaane in that timespan. Seems like he is an extreme responder.
Guessing early 30s or late 20s with those numbers if he can ride at 70% of his ftp for any given event in theory he should win. I have ridden with guys with similar numbers but the drop off in a lot of cases is just as dramatic as the stated power. I will take my lower ftp as I know I can keep grinding over extreme short bursts. If he can match his stamina though like I said should not be loosing much. Cheers
Hi @tomtennant2012 Absolutely! I’d be interested to look at your data to see if you’re ‘advanced’ or not-everyone progresses differently. You can still progress from your starting point, whenever that is. There might be areas you’ve already developed and others that aren’t as strong yet, so don’t sell yourself short-but yes there’s always room for growth!
Coach - I am a novice, and have been doing circa 150k a week for the past 8 weeks. I started training to finish a 50 mile charity ride in mid-Sep 24, but have stuck to it following the ride. Do you think I could benefit from coaching this early on in the sport? I really like the sport, and plan on sticking to it through the English winter. My objective is to be a strong rider focusing particularly on hills.
A coach is always good but its not worth to get one after 8 weeks. Train trough the winter and mid summer next season do a ftp Test+ performence diagnostic. This will show were you are.
And most important if you want to lose weight to, dont just cut weight randomly make sure to google how to cut weight while maintaining power in cycling.
@@m00s197 Thanks for the advice - I thought so too. Not really planning on losing any weight, but I do see that I am dropping from my usual weight. I have just bought a wahoo kickr, so will do the ftp test as a baseline.
Hi @adidilipkumar1226, I know I’m mentioning my own product, but Team SEMIPRO was built for situations like yours. It provides a level appropriate structured plan, so you just focus on the sessions without worrying about what’s next. I’m always available if you have questions, and we use shorter test efforts instead of long FTP tests. Plus, you can send the workouts straight to your trainer, Garmin, Zwift, etc., for easy integration.
Great video for advertising. But I would to see not only percent gain but wats from 300 to 356 from 400w to 440w. And etc cause it's hard to match watts with a percent.
Hi @tim2961, here's a list of improvements John made over the season: - Critical Power (CP): 321W to 356W, increase of 10.90% - VO2max: 4.90 L/min to 5.02 L/min, increase of 2.45% - VO2max (relative): 71.6 mL/min/kg to 73 mL/min/kg, increase of 1.96% - Pmax (Maximum Power): 1673W to 1678W, increase of 0.30% - Time to Exhaustion (TTE): 34:00 min to 36:00 min, increase of 5.88% - 5-minute power output: 408W to 439W, increase of 7.60% - Stamina: 73% to 80%, increase of 9.59% - 10-minute torque: 0.64 Nm/kg to 0.73 Nm/kg, increase of 14.06% - FRC (Functional Reserve Capacity): 13.9 kJ to 20.5 kJ, increase of 47.48% - 5-minute power output (W/kg): 4.5 W/kg to 5.9 W/kg, increase of 31.11% - 4-hour power output: 1.6 W/kg to 3.2 W/kg, increase of 100%
Hi @markusseppala6547 we didn’t specifically test 4-hour power output in controlled conditions, so the 3.2 W/kg is more of an estimate. Even the best athletes I’ve coached or analyzed might only hit 4.4 W/kg for 4 hours, and that’s with thresholds around 6.5 W/kg (e.g., 440W FTP at 68 kg)--my 'World Tour' benchmark is 4 hours at 4 w/kg with
@@markusseppala6547 while it might seem low for an endurance specialist, this guy is apparently pushing ~23.5W/kg in a sprint. This doesn't happen without some contribution from fast-twitch fibres and they tend to fatigue quite fast. Given this, I'd argue that he just never had done a concerted 4h-effort before (as 115W of continuous output seem a bit low for someone with a CP of 321W ;)), but then again, 230W AVG in a 4h race scenario appear rather impressive to me.
Wow this guy is a genetic equivalent to a lottery win. Not to downplay your coaching, but a 73vo2max at 5,2l is insaaaane in that timespan. Seems like he is an extreme responder.
I know, right? Lucky he found cycling-it really matches his physiology perfectly!
Guessing early 30s or late 20s with those numbers if he can ride at 70% of his ftp for any given event in theory he should win. I have ridden with guys with similar numbers but the drop off in a lot of cases is just as dramatic as the stated power. I will take my lower ftp as I know I can keep grinding over extreme short bursts. If he can match his stamina though like I said should not be loosing much. Cheers
I’m nearly 59 and have been cycling for 6yrs but I don’t think as myself to be an advanced rider, can you coach old guy’s also?
Hi @tomtennant2012 Absolutely! I’d be interested to look at your data to see if you’re ‘advanced’ or not-everyone progresses differently. You can still progress from your starting point, whenever that is. There might be areas you’ve already developed and others that aren’t as strong yet, so don’t sell yourself short-but yes there’s always room for growth!
Coach - I am a novice, and have been doing circa 150k a week for the past 8 weeks. I started training to finish a 50 mile charity ride in mid-Sep 24, but have stuck to it following the ride. Do you think I could benefit from coaching this early on in the sport? I really like the sport, and plan on sticking to it through the English winter. My objective is to be a strong rider focusing particularly on hills.
A coach is always good but its not worth to get one after 8 weeks. Train trough the winter and mid summer next season do a ftp Test+ performence diagnostic. This will show were you are.
And most important if you want to lose weight to, dont just cut weight randomly make sure to google how to cut weight while maintaining power in cycling.
@@m00s197 Thanks for the advice - I thought so too. Not really planning on losing any weight, but I do see that I am dropping from my usual weight. I have just bought a wahoo kickr, so will do the ftp test as a baseline.
Hi @adidilipkumar1226, I know I’m mentioning my own product, but Team SEMIPRO was built for situations like yours. It provides a level appropriate structured plan, so you just focus on the sessions without worrying about what’s next. I’m always available if you have questions, and we use shorter test efforts instead of long FTP tests. Plus, you can send the workouts straight to your trainer, Garmin, Zwift, etc., for easy integration.
@@semiprocycling Cheers coach will reach out.
Great video for advertising. But I would to see not only percent gain but wats from 300 to 356 from 400w to 440w. And etc cause it's hard to match watts with a percent.
Hi @tim2961, here's a list of improvements John made over the season:
- Critical Power (CP): 321W to 356W, increase of 10.90%
- VO2max: 4.90 L/min to 5.02 L/min, increase of 2.45%
- VO2max (relative): 71.6 mL/min/kg to 73 mL/min/kg, increase of 1.96%
- Pmax (Maximum Power): 1673W to 1678W, increase of 0.30%
- Time to Exhaustion (TTE): 34:00 min to 36:00 min, increase of 5.88%
- 5-minute power output: 408W to 439W, increase of 7.60%
- Stamina: 73% to 80%, increase of 9.59%
- 10-minute torque: 0.64 Nm/kg to 0.73 Nm/kg, increase of 14.06%
- FRC (Functional Reserve Capacity): 13.9 kJ to 20.5 kJ, increase of 47.48%
- 5-minute power output (W/kg): 4.5 W/kg to 5.9 W/kg, increase of 31.11%
- 4-hour power output: 1.6 W/kg to 3.2 W/kg, increase of 100%
@@semiprocycling 3.2w/kg for 4 hours seems pretty low compared to the rest
Yeah it really does. Shouldn’t 4 hour power be around 75-80% of FTP, maybe even a bit higher.
Hi @markusseppala6547 we didn’t specifically test 4-hour power output in controlled conditions, so the 3.2 W/kg is more of an estimate. Even the best athletes I’ve coached or analyzed might only hit 4.4 W/kg for 4 hours, and that’s with thresholds around 6.5 W/kg (e.g., 440W FTP at 68 kg)--my 'World Tour' benchmark is 4 hours at 4 w/kg with
@@markusseppala6547 while it might seem low for an endurance specialist, this guy is apparently pushing ~23.5W/kg in a sprint.
This doesn't happen without some contribution from fast-twitch fibres and they tend to fatigue quite fast. Given this, I'd argue that he just never had done a concerted 4h-effort before (as 115W of continuous output seem a bit low for someone with a CP of 321W ;)), but then again, 230W AVG in a 4h race scenario appear rather impressive to me.