Good on you for all your hard work! I'm 205lbs and throw down a 290watt ftp and 1500watt sprint here in my base season after a 2 month break for the season. 174-208 watts is my zone 2 right now. The best I will do at race weight is ~ 4w/kg but my sprint will make eyes tear up. I'm 37. More than twice your age. Something to keep in mind as you continue to race and grow, is that w/kg is not everything and every individuals body is unique. Some of us are climbers and some of us are sprinters. Most of are in the middle ground and your body also changes with age. Some people start off as "sprinters" and turn into "climbers" while others may have the opposite. Your body may also change as you grow so learn to embrace it and take each year as it comes! Your body type may be a more conducive to climbing so that's where you're going to win in a race... but the flatter the course is the more you'll have to be aware of those who have insane power numbers regardless of size. I raced with a guy who was 240lbs with a 2,000+ watt sprint and he would destroy me in the flats and rollers. Back then I was a climber so I had to play to my own strengths. First time I met him I scoffed at this huge guy on a TT bike in our throwdown ride. I tucked behind him hoping to recover in his draft before the upcoming sprint. BIG MISTAKE! When the sprint came I watched as the carbon fiber BMC he was sitting on *bent* under the torque he was generating and he took off like a rocket ship. It was a sight to behold!! I apologized for my arrogance and him and I are still great friends to this day 7 years later! Just saying, good job for all you've done and the videos you're making. Don't make w/kg your be all end all. And don't judge other riders by the way they look. Keep up the good work and remember, always have fun! Nobody pays us enough to ride bikes and not have fun doing it!
Ive never had a good base, so i did alot of zone 2 workouts (not more than 2 hours and just 3 times a week) over a couple months. Still also doing sweetspot workouts once a week and i felt my base was getting better. So did the FTPtest en got from 245 to 260 (58kg). To me this was because of the zone 2 workouts.
So i just tried the FTP builder plan that's on Zwift. I didn't finish it tho because i simply didn't have time to do it. I might take ur advice here and do lots of zone 2 training with the robo pacers mostly, and add 2 sweet spot trainings + 1 race and maybe a VO2 max workout in. I hope this can somewhat help me. Did u use the sweet spot workouts that are already on Zwift or what did u do? My stats are: 31 age, weight: 63kg and love going uphill so i'll focus on that. My FTP is at 178 now, but i've peaked at 195 and wanna beat that so badly. I feel like increasing the FTP the stronger a cyclist u become overall. But ofc if u wanna be strong at just sprints u gotta train more specific to only this after ur happy with ur FTP. Same thing if u wanna be a climber.
What you suggested is a little bit much for one week. I’d say 3 quality workouts is best but 4 may be pushing it and may not allow your body to fully recover and benefit from the training.
@@ZRaceCentral sorry I mean, are you going to implement structured workout plans into your training? Or do you plan to only train without a structured plan?
@@sigfreed11sorry for the misunderstanding. I honestly don’t know, it’s hard for me to find the time and motivation to really commit to a plan as I still like to race when I have the time.
Coming from a time trial background 14th in U.K. national TT championships 5WPK ave. Workouts that worked for me 3x5mins at 110% of FTP 5 mins rest between. 2x20mins at 100% FTP 10mins rest between. 45mins at 80/85% FTP then rest Friday. Saturday I did 30mins at 100% FTP then Sunday I did 2 hours at Z3 for me 280w 85% FTP. I used Mondays and Fridays as rest days. This worked for me as I hit every session motivated. Good luck 🤞
I’m with you on the racing. I race most days but target different types of races depending on what I am working on.
Nicely done! thats a huge increase in only 8 weeks! I would be happy with even a quarter of that increase 🤣
Thanks!
Good on you for all your hard work! I'm 205lbs and throw down a 290watt ftp and 1500watt sprint here in my base season after a 2 month break for the season. 174-208 watts is my zone 2 right now. The best I will do at race weight is ~ 4w/kg but my sprint will make eyes tear up. I'm 37. More than twice your age. Something to keep in mind as you continue to race and grow, is that w/kg is not everything and every individuals body is unique. Some of us are climbers and some of us are sprinters. Most of are in the middle ground and your body also changes with age. Some people start off as "sprinters" and turn into "climbers" while others may have the opposite. Your body may also change as you grow so learn to embrace it and take each year as it comes!
Your body type may be a more conducive to climbing so that's where you're going to win in a race... but the flatter the course is the more you'll have to be aware of those who have insane power numbers regardless of size. I raced with a guy who was 240lbs with a 2,000+ watt sprint and he would destroy me in the flats and rollers. Back then I was a climber so I had to play to my own strengths. First time I met him I scoffed at this huge guy on a TT bike in our throwdown ride. I tucked behind him hoping to recover in his draft before the upcoming sprint. BIG MISTAKE! When the sprint came I watched as the carbon fiber BMC he was sitting on *bent* under the torque he was generating and he took off like a rocket ship. It was a sight to behold!! I apologized for my arrogance and him and I are still great friends to this day 7 years later!
Just saying, good job for all you've done and the videos you're making. Don't make w/kg your be all end all. And don't judge other riders by the way they look. Keep up the good work and remember, always have fun! Nobody pays us enough to ride bikes and not have fun doing it!
Thanks for the insight! Just trying to have fun with the sport :)
For me volume + structure. Hitting +8-10 hours of structured training is the tipping point for me for hitting high fitness
Yeah. During these weeks I was putting in a good 8 hours with some weeks longer of if I decided to do a longer ride on Saturday
Ive never had a good base, so i did alot of zone 2 workouts (not more than 2 hours and just 3 times a week) over a couple months. Still also doing sweetspot workouts once a week and i felt my base was getting better. So did the FTPtest en got from 245 to 260 (58kg). To me this was because of the zone 2 workouts.
Yeah, having a solid base is always important
Sweet spot getting outdated go polarized not pyramidal
it is nice to see myself racing on youtube. thanks i am subscribing.
👍
If I ever see myself on someone's channel I will give that person $100.
@@CyclingwithVovo haha I wouldn’t mind the 100 😂
75%-85% of FTP is generally referred to as the tempo zone, just below sweet spot.
Sorry, I misspoke - should have been 85-95
So i just tried the FTP builder plan that's on Zwift.
I didn't finish it tho because i simply didn't have time to do it.
I might take ur advice here and do lots of zone 2 training with the robo pacers mostly, and add 2 sweet spot trainings + 1 race and maybe a VO2 max workout in.
I hope this can somewhat help me.
Did u use the sweet spot workouts that are already on Zwift or what did u do?
My stats are: 31 age, weight: 63kg and love going uphill so i'll focus on that. My FTP is at 178 now, but i've peaked at 195 and wanna beat that so badly.
I feel like increasing the FTP the stronger a cyclist u become overall. But ofc if u wanna be strong at just sprints u gotta train more specific to only this after ur happy with ur FTP. Same thing if u wanna be a climber.
What you suggested is a little bit much for one week. I’d say 3 quality workouts is best but 4 may be pushing it and may not allow your body to fully recover and benefit from the training.
Are you thinking you’ll introduce some online coaching program like TrainerRoad in the future?
Are you referring to me individually or Zwift?
@@ZRaceCentral you individually 👍🏻
I don’t. I was just sharing my experiences but I personally don’t have any coaching credentials
@@ZRaceCentral sorry I mean, are you going to implement structured workout plans into your training? Or do you plan to only train without a structured plan?
@@sigfreed11sorry for the misunderstanding. I honestly don’t know, it’s hard for me to find the time and motivation to really commit to a plan as I still like to race when I have the time.
you do xc and cycling? you should try doing triathlon
Yeah I do both. I personally don’t love swimming though lol
My FTP at the time was 362w at 69-70KG it’s now a lot less 😂
lol
46kg. So like pure climber already
Yeah pretty much
Coming from a time trial background 14th in U.K. national TT championships 5WPK ave. Workouts that worked for me 3x5mins at 110% of FTP 5 mins rest between. 2x20mins at 100% FTP 10mins rest between. 45mins at 80/85% FTP then rest Friday. Saturday I did 30mins at 100% FTP then Sunday I did 2 hours at Z3 for me 280w 85% FTP. I used Mondays and Fridays as rest days. This worked for me as I hit every session motivated. Good luck 🤞
Those sound like some tough workouts. And amazing power at nationals… I can only dream haha
How to? Train more and don't watch random RUclips videos trying to tell you random things.
I was really just sharing my own experiences. Zone 2 training and threshold work is a very reputable method for increasing your ftp though
bro there's no way you're 45kg... def spoofing
Believe it or not! But tbh I don't listen to the haters. I make content because I enjoy it. Surprising that some people have nothing better to do...
@@ZRaceCentralyou're videos are awesome!
me sitting here at 60kg
😥
Haha! I am at 76 😂
@@domoel ...im at 102 at 5'6, am I cooked?