12% gain is a lot. Had around 10% this year (I only cycle) with 400 hours of training and got to 290, but at a much lower weight (65kg). For most Triathlons overall power is much more important. Just stay away from the ones with a lot of elevation :D
I took up cycling again after 20 years in August 2020, was doing 2 weekend runs , and doing running during the week, then I got a knee injury, and stopped exercise, even walking. Then I bought myself a wahoo kickr bike and trainer road subscription and done the Base 1 high volume in November through to Xmas. That increased my ftp by 12%. Now doing the high volume base 2, and with the new higher ftp it is harder but I know I’ll be improving so that makes me stay the course.
The weight to kw ratio is prob not worth paying attention to when your upper body is so muscular. Most cyclists are very lean on top which skews the figures against you.
@@MarkLewisfitness Yup - but at least that mass is functional... weight carried around your core in terms of muscle is much more beneficial over long distances than people realise. Watts/kg only has a big impact in acceleration and on uphill gradients anyway - anyone pushing an FTP in the 300's is going to be doing just fine in a triathlon context and youre just about there.
Another good video 💪🏻 watts per kilo is a good metric to keep your eye on but only really comes into play when gravity comes into play (going up hill) so doing an iron man the course shouldn’t be too hilly. Just bare in mind that you will be slower then the lighter guys on the hills. Ways to make yourself as good as lighter guys on the hill are... 1. Become as light as them (but fuck that you will just look skinny and ill and be shit at everything else you enjoy doing) 2. Ride lots of hills so you become very efficient on them. 3. Keep increasing your power output (become stronger then gravity 💪🏻💪🏻) Keep up the good work!!
mark lewis yes super important to not put yourself in the red on the hills but when it comes to racing average speed is everything! So speed on the up hills is a lot easier to gain then on the flat. For example to go 2kph faster on a up hill is a lot easier to gain then on the flat and even easier then on the down hill. A lot of the time when it comes to racing to keep you average speed higher you are better resting a little on the down hill, staying comfortable on the flat and then uncomfortable on the hills. I hope that makes sense if it didn’t google it I’m sure someone out there explains it better then me, I just know that It’s right!
Good gains on the FTP over only a few months, wrt the w/kg thats good for climby courses, but on a flat bike route you would be a monster. Which Ironman are you doing?
I'd say the average higher level world tour cyclist has an FTP of around 400W and weight around 65-75 kg. There are many outliers, but this is a rough estimate. Winners of le Tour de France are often well above 6 W/kg FTP. Chris Froome's FTP was rumored to be around 420W at 66 kg. Some riders like Contador and Lance are rumored do have had FTP's very close to 7 W/kg.
The realisation at the end that you could be last, 😂. Somehow I doubt it. Top half very likely given your running strength I’d say. Where are you paddle boarding / kayaking? On the Thames?
Intervals.icu is a great free website, not as much analysing as WKO5 (which always crashes on my PC despite having a very good PC), but I find the eFTP feature and critical power prediction to be both very accurate and very insightful. As it uses a range of your best efforts over your entire power curve to estimate your current FTP, and then uses that as a better measure of your training load, so that your training load is always dynamic and you don't get jumps when you test. For me, it also basically removes the need to do strict tests, and I find that even if its estimate is a little on the high side, it's between my 40-70 minute best effort either way which means its close enough to FTP to be useful for training. I would also argue in many ways its more accurate than one single FTP test as it takes multiple things into account, and may scale things back if you are anaerobically strong.
Like that TP in the background
i was 100kg and 280w. now i'm 340w/89kg
12% gain is a lot. Had around 10% this year (I only cycle) with 400 hours of training and got to 290, but at a much lower weight (65kg). For most Triathlons overall power is much more important. Just stay away from the ones with a lot of elevation :D
First video of yours I have watched Mark. Great 👍 stuff. 285 is....PUNCHY. You've clearly worked hard
I took up cycling again after 20 years in August 2020, was doing 2 weekend runs , and doing running during the week, then I got a knee injury, and stopped exercise, even walking. Then I bought myself a wahoo kickr bike and trainer road subscription and done the Base 1 high volume in November through to Xmas. That increased my ftp by 12%. Now doing the high volume base 2, and with the new higher ftp it is harder but I know I’ll be improving so that makes me stay the course.
The weight to kw ratio is prob not worth paying attention to when your upper body is so muscular. Most cyclists are very lean on top which skews the figures against you.
@@MarkLewisfitness Yup - but at least that mass is functional... weight carried around your core in terms of muscle is much more beneficial over long distances than people realise. Watts/kg only has a big impact in acceleration and on uphill gradients anyway - anyone pushing an FTP in the 300's is going to be doing just fine in a triathlon context and youre just about there.
Another good video 💪🏻 watts per kilo is a good metric to keep your eye on but only really comes into play when gravity comes into play (going up hill) so doing an iron man the course shouldn’t be too hilly. Just bare in mind that you will be slower then the lighter guys on the hills. Ways to make yourself as good as lighter guys on the hill are...
1. Become as light as them (but fuck that you will just look skinny and ill and be shit at everything else you enjoy doing)
2. Ride lots of hills so you become very efficient on them.
3. Keep increasing your power output (become stronger then gravity 💪🏻💪🏻)
Keep up the good work!!
mark lewis yes super important to not put yourself in the red on the hills but when it comes to racing average speed is everything! So speed on the up hills is a lot easier to gain then on the flat. For example to go 2kph faster on a up hill is a lot easier to gain then on the flat and even easier then on the down hill. A lot of the time when it comes to racing to keep you average speed higher you are better resting a little on the down hill, staying comfortable on the flat and then uncomfortable on the hills. I hope that makes sense if it didn’t google it I’m sure someone out there explains it better then me, I just know that It’s right!
Good gains on the FTP over only a few months, wrt the w/kg thats good for climby courses, but on a flat bike route you would be a monster.
Which Ironman are you doing?
Way to go! Ramp test always sucks. For next time the magic number to achieve is 19:30. Any time turning pedals past this time is an improvement.
I'd say the average higher level world tour cyclist has an FTP of around 400W and weight around 65-75 kg. There are many outliers, but this is a rough estimate. Winners of le Tour de France are often well above 6 W/kg FTP. Chris Froome's FTP was rumored to be around 420W at 66 kg. Some riders like Contador and Lance are rumored do have had FTP's very close to 7 W/kg.
The realisation at the end that you could be last, 😂. Somehow I doubt it. Top half very likely given your running strength I’d say.
Where are you paddle boarding / kayaking? On the Thames?
Great cuts
If you want to geek out with your numbers buy WKO5 and have a blast. It's worth it's price.
Intervals.icu is a great free website, not as much analysing as WKO5 (which always crashes on my PC despite having a very good PC), but I find the eFTP feature and critical power prediction to be both very accurate and very insightful. As it uses a range of your best efforts over your entire power curve to estimate your current FTP, and then uses that as a better measure of your training load, so that your training load is always dynamic and you don't get jumps when you test.
For me, it also basically removes the need to do strict tests, and I find that even if its estimate is a little on the high side, it's between my 40-70 minute best effort either way which means its close enough to FTP to be useful for training. I would also argue in many ways its more accurate than one single FTP test as it takes multiple things into account, and may scale things back if you are anaerobically strong.