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
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.
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.
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!
I watched the Rich Roll episode with the guy that won the Leadville 100 trail run and he can run 5:30 miles in Zone 2. It would be good to talk about raising your zone 2 power.
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.
This is a great response @8584zender! Typically FTP changes are gradual enough not to disrupt a training progression with a huge change in the nature of the workouts, so it doesn't end up having such a severe effect.
Very good episode. I have to admit i do not participate in Trainerroad beacuse of not being an athlete any more, but I follow on Yt because of the good information. I also spread the word about this podcast when I can. The section with looking at a users training log was very nice.
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. 🙏
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!
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.
I broke my right femur 4 years ago, and have never been able to get back to the same power. For context. Prior breaking my leg, I was able to put out between 350 and 365 watts for 20 minutes. Now I’m struggle to get close to 300 but mostly am in the mid 280s watts for 20 minutes. Same power meter and same bike. Loss of capillary network in that right leg? But you’d think after 4 years of riding that would be back to normal. Right leg used to be my strong leg, now it’s the first to fatigue 👎
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.
Il n’existe pas de meilleure approche pour chaque personne. Il existe des principes cohérents comme ceux dont nous avons discuté dans la vidéo, mais votre plan d'entraînement doit être individuel et commencer par vos capacités actuelles et uniques. Nous nous concentrons sur la construction d’un système de formation capable de faire cela pour les individus. :)
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?
It’s the biggest knock on the platform. Way too much intensity and way tooLITTLE Z2. B But if they did this, it would go against “time efficient training “ they advertise
I have to disagree on your first point. Based on 15 years of racing, the strongest / fittest guy doesn’t always win the race. And I don’t believe that 95% of your 20 minute power is an over estimated. It’s probably more like 90%. I don’t know anyone who can actually hold their “FTP” for a complete hour.In fact pros are the best example. When I hear pro FTPs are 420+, that’s Brady Wiggins power for the hour record. I don’t see most pros actually holding that power
![Felix "Unfair" | [Stray Kids : SKZ-PLAYER]](http://i.ytimg.com/vi/Oswujxm2Ag0/mqdefault.jpg)
I liked the bit where Nate was breaking down the users calander data.
We'll do more of it :)
Agreed. I see myself doing similar things/making similar mistakes so it's really great to learn from and see real life examples.
This was one of the most useful episodes!!! Awesome job TrainerRoad!
Thanks for the feedback!
Agree. Going over the importance of consistency and how you just can’t keep brining intensity.
Yes, PLEASE add more review of actual TR accounts. Really helpful and glad to get your and Hanna's input.
Love to hear it! We'll be doing more soon.
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
Yes! This is benefitial. Do more please :)
Love to hear it!
More Jonathan crit racing and race analyses thanks! I've been waiting for these to return for years! 😊
Yes please record your spring crit races Jonathan. If you could include commentary that would be even better.
Thanks for the feedback!
Awesome episode. Needs many more views. I'm stagnant currently with my FTP this winter, so very timely information.
Thanks for watching and we hope it helps!
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.
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 😅
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!
Loved the analysis of the user's TR calendar!
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.
Glad you enjoyed it!
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
Excellent!
Rider calendar breakdown was super helpful. More please! Love the podcast
Glad you found it helpful!
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!
This is great! Would love to see more of this type content!
YUP
More to come!
Enjoyed the analysis of the user’s data. More please!
Glad you enjoyed it!
Perfect timing, i need to gain 30% on my FTP in the next few months, thanks for the tips!
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!
This was super useful. Please do more!
Thanks guys, a great insight.
I watched the Rich Roll episode with the guy that won the Leadville 100 trail run and he can run 5:30 miles in Zone 2. It would be good to talk about raising your zone 2 power.
Your zone2 range increases as you gain ftp
Lowest power for highest placing is a game my friends and I call Watt Golf! Highly recommend.
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.
This is a great response @8584zender! Typically FTP changes are gradual enough not to disrupt a training progression with a huge change in the nature of the workouts, so it doesn't end up having such a severe effect.
Nice episode - well done.
Very good episode. I have to admit i do not participate in Trainerroad beacuse of not being an athlete any more, but I follow on Yt because of the good information. I also spread the word about this podcast when I can. The section with looking at a users training log was very nice.
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. 🙏
Excited for you!
Started at 2.1, increased quickly but stuck at 3.7 for 2 years. 😢
Yes, we want to see recorded crit races!
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!
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.
Many peoples FTP is too high and then they wonder why can’t finish a workout.Remember a ftp number you are suppose to sustain for an hour.
Nate, I’m rootin for ya.
They are really hard! That said, they can be useful when used correctly.
I broke my right femur 4 years ago, and have never been able to get back to the same power. For context. Prior breaking my leg, I was able to put out between 350 and 365 watts for 20 minutes. Now I’m struggle to get close to 300 but mostly am in the mid 280s watts for 20 minutes. Same power meter and same bike. Loss of capillary network in that right leg? But you’d think after 4 years of riding that would be back to normal. Right leg used to be my strong leg, now it’s the first to fatigue 👎
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.
How I raised my FTP
1 - Do not care about FTP
2 - Stop watching videos on how to raise FTP
2 - Just Ride my bike consistently
And how important rest is to improving.
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.
Il n’existe pas de meilleure approche pour chaque personne. Il existe des principes cohérents comme ceux dont nous avons discuté dans la vidéo, mais votre plan d'entraînement doit être individuel et commencer par vos capacités actuelles et uniques. Nous nous concentrons sur la construction d’un système de formation capable de faire cela pour les individus. :)
Just Arch support could be 2 watts extra
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?
Shoot us an email at support@trainerroad.com so we can get your account username and we'll see if we can review it in a future episode!
Best training to increase FTP is more zone 2
Why was Jon saying 356 days of training in a year?
Ope that was a brain 💨 😅
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.
As you progress through your training plan, they get progressively longer.
@@TrainerRoad used to TrainerRoad for years and never had a work out longer than two hours.
It’s the biggest knock on the platform. Way too much intensity and way tooLITTLE Z2. B But if they did this, it would go against “time efficient training
“ they advertise
Come on Jonathan, you know one year has 365 days 😂
I have to disagree on your first point. Based on 15 years of racing, the strongest / fittest guy doesn’t always win the race. And I don’t believe that 95% of your 20 minute power is an over estimated. It’s probably more like 90%. I don’t know anyone who can actually hold their “FTP” for a complete hour.In fact pros are the best example. When I hear pro FTPs are 420+, that’s Brady Wiggins power for the hour record. I don’t see most pros actually holding that power
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 :)
Nate's moustache is phenomenal
🥸
50:20 I'm in this photo and I don't like it.
"not me" 😭
Yes - record the critical race Jonahan