05:15 - TIP #1 - Consistency 05:59 - TIP #2 - Structured Training 06:52 - TIP #3 - Training with Groups 08:34 - TIP #4 - Being a Fatass 09:19 - TIP #5 - Vegan Diet
Really enjoyed this video. First time I've seen one from you and it definitely won my subscription. Clear, honest, real life information... and you seem like a nice bloke too 🙂👍🏻. Thank you friend ✌🏽💚🚴🏼♂️
Really helpful, specific and actionable advice. Great numbers. I’ve been vegetarian for 25 years and have been increasingly plant based (not fully made it yet) over the past 9 months. I’m 47 and have consistently managed c4w/kg the past 18-24 months. Diet certainly a factor . Game changers documentary was compelling. Good luck.
Wow what a beast!! Well done mate. I'm in Netherlands and into my 3rd year in triathlon. How are u coping with it and how did u adjust your training to no races?
Thanks dude! Great work for sticking with the sport, there’s so much to learn eh. At the minute I’m still hopeful for a couple of races later in the season so I’m just focusing on those, I think I’d go crazy if not :)
Great Video! I had a decent success at FTP increase. Started at 230w and grew that to 275 within about 4-6 months. I had a lot of success with 2x20min @100%. And zwift races do well at increasing ftp as well. :) Carry on sir!
I'm 26 and have a similar story to yours, was at my fittest 16-18 playing for multiple football clubs, always out on the bmx after college. Fast forward to 26 I gained lots of weight, eating excessively, lack of exercise and long hours at work. I picked up a hybrid, then a road bike a few weeks later. I hadn't cycled in about 8 years. 60.53kg down to 59.80kg in a month. Cycling really did change my life. Stay happy and healthy people.
Nothing against Vegan diet but no scientific evidence that it improves performance. Plenty of people have their own anecdotal experience that it helps them but this is n=1. Hardly any pros are Vegan although it can be done. BTW I love Vegan Cyclist channel.
Really found this useful Dan thanks. I went plant based in January so really interested to hear you did too and are getting real benefit. What do think of the FTP builder on Zwift? Is it a good substitution for not having a coach?
Thanks John! I haven't followed a full FTP builder plan but I've done the odd session from one, a few people I know rate them though, always good to have a structure to follow
Another good video. I'd like to know more details of your specific training plan as I've never really done a bike specific plan e.g. how many hard day's a week how many easy and rest etc. Although I'd like to get a smart turbo and do something structured 👍 Also too tight to pay for a coach 😁
Cheers Dean! Erm Zwift race, Z2, Zwift race? Ha I'll get something together about it. There's training plans on Zwift that seem to be decent, could be worth a look at 12.99/ month, you can Zwift with your power pedals and a "dumb" turbo :)
Great video and helpful tips Agree with you on the first three. Very good approach to building power Fourth being heavy i was not able to increase my power because i had issues breathing with my big belly, like you imwas 110 and now 75. Fifth. Happy for you that vegan approach has worked, I have decided on low carb because I can use my fat/ketones for energy, requiring less carbs during exercise, less gastro issues, more energy for longer rides. However i am still short 100 watts from your number, my VO2 max still not the same as i am 35 yrs older.
ccamire thanks 👍 that’s an awesome transformation! That’s the key isn’t it, what works for one person doesn’t work for another, giving things a go is the only way to be sure 👍
Hi Steve, thanks very much, I'd certainly say it gave me a good base fitness, muscle memory and all that. When I started back in my mid 20's I did seem to be "ok" on a bike even at my weight versus others who had just started cycling. Shame the same can't be said for swimming or running haha :D
Don't know if you'll see this comment as it's an old video, but new subscriber here. I'm just starting to get back into cycling and beginning my ftp journey, so this has come at the right time! Thanks for the info 🙏
Like what you have to say!! I’m 48, cycling over a year now, Zwifting for 6 months and about to push from cat D to cat C. Down from 108 to 99kg. Might give the plant diet a consideration!!! Looking forward to following you!!
Nice video and cracking power numbers 👍 curious to know, how close to 95% of your 20 minute power have you been able to ride for a full 60 minutes? My best has been 87% (230w vs 262w) and I think realistically I could get it to 90% but no higher!
mental9mikey thanks dude! I’ve not done a full 1 hour power test but I did do a 45min effort up the Alp du Zwift a couple of weeks ago, I was around 10 watts down on my theoretical threshold but I was on tired legs so I’m not really sure, it’s on the agenda though 👍
Great video Dan and some actionable points for many people. Regarding the Z2 Monday ride, a superb point, that volume adds up and this is something that people don’t appreciate, fitness progresses over time, its a longer journey than 1 month or 2 months. Consistency is something that’s helped me progress over the last few months, I’ve never been this consistent and my power is rocketing up on the back of it. If you think of building fitness, then if you continually have highs and lows you will go backwards or more commonly stagnate. My threshold power stagnated for 2 years (hill climb powers still went up but that was specific training) because I’d build then drop back, build then drop back and never progress. But if you get that consistent build one, you then go through that plateau. Club rides, I’m 50/50 here, I think they are a reason people don’t progress, too many and too much time not pedalling but I get your point of pushing that extra bit, it is harder to do that on your own. I also think you’re right about weight, in a different context I’ve known people in the past who have dropped considerable weight, leaned out then carried the power down with them. However this is in a fighting context not cycling 😂😂. Keep at it mate, plenty more to come yet.
Best video yet and perfect explanation of the 5 tips which I would back you up all the way with, except I’d replace vegan with gluten free 🤣🤣 Great work Dan. Keep it going
TriathlonDan ahhhhaaaaaa......you can get some bloody great alcohol free beer nowadays, and low calorie too. I’m a cheap date if I drink beer nowadays!
I nearly did last winter, just time isn't it, maybe this year, I'd like to do BTF L1 & L2, not necessarily to go into coaching but just to understand it better :)
Wow big numbers, well done! I've been on a less powerful but similar evolution to you (190W to 305W in 4 years) and trying triathlon for the first time this year. How are you balancing the other disciplines around your time on the bike?
Thanks Oliver! Great improvement, that's massive percentage wise. Erm at the minute obviously no swimming but I didn't swim much anyway, at the beginning of the year I was running 40-55 miles per week but that was with a vastly reduced bike volume (2-3 hours), I'm now doing around 3-4 hours of running per week but I'm hoping to build that up and knock the cycling back volume wise to focus on getting some running legs :)
I’d love to hear more about weight loss and maintaining power. In think you’re right and I’m in that journey. Lost 20kg with another 20kg planned for this year.
consistency is absolute key, i can speak to myself by largest gain have been when I have done a solid 6-9 hrs per week for long 6-8 months periods. sure structure helps but even just consistently riding out there will give you a solid base. my worst time has been trying to train with out consistently, due to job and crazy travel schedule, riding maybe 1 day a week and going out on weekends becomes way more frustrating
Must say, I expected this to be a bit BS and fluffy, but you kept it no-nonsense, so good job. I'm in my first year of serious training and looks like I'll hit about 350 hours. Its done a lot for me. Not sure how much because I don't have a powermeter yet
Thanks very much :). That’s a great amount of training, you don’t always get more from more training but volume is great for general aerobic endurance. Keep working hard 👍👍
@@TriathlonDan Yes there are different body types, and I think the sport body type is someone who will gain weight if not exercising and eating badly, but the body also react very strongly to exercise and a good diet. Eddy Merckx is an example, he got fat right after his career. I on the other hand have had the same weight ever since getting out of puberty, during my student life with 0 sport and cheap diet and now with 200+ hours and a much better diet. my body just stays the same more.
My 2nd year training properly . I am 38. I have been training less than 200 hours of cycling. 2021 I am hoping to put in a bit more. Thanks for your help
do you think its better to pull up your ftp, such as riding higher than your ftp for say 3 min x 6 to get it up, OR push up your FTP, such as riding under your FTP for a longer period of time, to push it higher.>??
Do you think running training (and a bit of swimming) in parallel helps or hinders your cycling. Could you get the ftp even higher if you were to focus purely on cycling?
Hi Maxwell, at the beginning of this year I really knocked back the cycling in favour of more running and thought I'd lose bike fitness, but after 3/4 weeks back on the bike I was putting out PB numbers so I'll have to say it helps :). Possibly, I do wonder if I'd get bored of the training though and not train as well, I think spreading the load workout wise helps limit the risk of injury, run one day and ride the next and so on, less repetition on the same muscle groups :)
Hmmm....an endurance ride, gain weight, vegan diet, consistency riding with groups? Thanks for sharing Dan. It all appear like good general advice Was I the only one expecting to hear about some specific intervals, or rides you've been doing? It just like your blessed with good genes that have responding well to consistent training. Good for you
Hi Dan. Thank you for sharing your wisdom so freely. I got a question regarding training on the trainer as I have yet to get a power meter on my bike. Some workouts like the Gorby really gets me. I feel like my legs want to push the required watts but I am unable to maintain the desired power? How should I counter this? Should I reduce my FTP power so that I am able to hit the required power consistently throughout the 5min intervals?
I used to do the Sufferfest Full Frontal test, and because you start with 5 second power then 1 minute power then 5 minute power, what you then do for the 20 minutes is your actual FTP, you don't take 5% off because you're already fatigued from the 5 minute ALL OUT test.
New to the channel (you can thank Harry Palmer for the recommendation). Great video. I think you’re right consistency is key. I’m a 4 time Ironman 50 and 6’1” / 85kg with an FTP of 341w (so around 4w/kg). I reckon I could get my FTP up to 375w and/or get my weight down to about 77kg. I had been wondering whether I can do both (power would be closer to 5w/kg) but can I lose the timber and maintain / increase the power? Well I guess we’ll see.
@@TriathlonDan haha no me either, but we gotta keep trying, keep pushing! Best of luck to you I’m sure we can get very close if not, which would still be a very good level.
I was waiting for the weight to have a bit more perspective to these huge numbers. I am doing around 500 hours with structured training and the increase has slowed down a bit in the last two years, but at my peak I am at around 325W for 20min @ 64-65kg. I will also try to hit 5W/kg FTP this year. Pretty sure it's not gonna happen, but I will give it a go. I also put on 3-5kg this winter as I feel more robust in the cold.
Those are significant gains but for a youngster doing everything right, I guess not impossible. Helps to have some good genes. Loads of Z2 speaks to increasing credibility to Polarized training. That looks to be the most effective model!
Hi Dan, I am new to the channel and recently started my bike training on Zwift. Do you recommend fasting during training to get rid of the unwanted weight? Coz I am currently struggling to lose mine and wanna rise my FTP at the same time.
Backup Timmy hey, welcome! I’ve never really focused on fasted training but I know a lot of people that do, I do some fasted training by accident sometimes so I may run as soon as I get up but this isn’t very frequent. I’d say try and plan your meals around training more than anything, often when I train in the evenings I’ll trains and then have my evening meal so I’m not eating, training and then eating again, little things like that 👍 good luck and enjoy the journey!
Hey Timmy. I do some fasted training (I race triathlon professionally). Those can be beneficial, but they're more designed to help your body recruit fat as source of fuel over carbs (carbs is easier to burn but in finite quantity, and les quality fuel. We all have plenty of fat to burn, but our body only relies on fat when we're in Z1-Z2). They are very taxing on your body, so when you do those, you need to stick to a low training zone and build the length of your rides gradually. Make sure you have water right after, a recovery shake, and a light meal (if you plan you plan ahead and have your post-ride meal ready before your ride, you'll have food waiting for you at the end of it, as opposed to rushing to your fridge and everything you can find in there!). As Dean mentions, consistency and watching your food intake will yield results over time. They're no secret or quick fix, and you don't want that as weight will come back fast and sometimes you'll add on even more.
Stephen Banavage 55-75% FTP according to TrainingPeaks 👍, I’m usually towards the bottom/middle end of that though, getting towards the top feels more like tempo than z2
Bluetonic 883 last years aero frame, it’s an ex team bike that I picked up last year and built up over winter, they didn’t sell them in this colour scheme 👍
Goggles Tyres and Trainers I have many other failings don’t worry :D. TrainingPeaks wrote a great article on people taking 3-4 month breaks from swim training and how much it hampered any progress, I think just having one or two rides a week that you hardly ever miss would be very advantageous
Can you provide details on the periodized training plan you do each year? How many days or hours do you train threshold/VO2 max/endurance Z2 rides a week? Thanks
Patrick Ly hi Patrick, I’m going to address this in another video, but in short it depends what time of year it is and how far away events are etc, more vo2 work closer to the ‘peak’
So I’m 17 years old and just did a fitness test and planet fitness. Unfortunately, my FTP was 220. I thought I was a lot stronger than that. I wonder if it also has to do with endurance/stamina because I was super tired out, not even in the legs tbh.
lukeashley76 Thanks Luke! I’ve had a quick look but never committed to one, I will do though 👍. Not bad for 12.99/ month is it if you’re following a plan on there as well. I do occasionally do a random workout on the Zwift plans
lukeashley76 im really a beginner...i started with 177 watt. Im AT the end of week 3..... What i have noticed: in comparison to the first two weeks, my heartrate is about ten beats lower then in the beginning. So i think, some Kind of effect is a ready happening
Zaahier Stanley no worries 👍 it’s a Ribble 883 aero in the ribble pro cycling team colours, it’s an ex team frame that I built up over the winter for the summer... but it’s hardly been out :(
This year since lockdown started in march I've been riding more, around 30miles 4/5 times a week, my hour power has increased from 173watts to 206watts, just by frequently riding outdoors. The more you ride consistently the stronger you get
You cannot ride alone? We're all riding here in SoCal, just not in packs. just alone or your buddy. Police do not care one bit, and in fact, been waived at by them. Tons of cyclist out. BTW, contacted Ribble, they won't sell just the frame.
cliff cox we are legally allowed to ride alone or with members of our household, but I’ve seen several people injured whilst riding recently and needing hospital care so don’t want to risk being in that position, I can understand why people go out who have no indoor facility but I do so I’ll just ride on that. I’ll be running outside occasionally 👍. I had to buy the frame second hand from a Pro Team rider, I don’t think they ever retailed this colour scheme and the frame has now been replaced by an updated one 👍
I'm cycling now for 7 years and do races now for 3 years.. my ftp is only 240w?? Don't understand why it's so low.. I'm very fit.. 68kg en 1m78.. My indurance is pretty good but tried everything to raise my powernumbers up.. Think don't got the right dna i guess..
went from 180 to 230 in about 6 months but i really started to focus on increasing ftp for the last 2 months only. all i did was A LOT of sweet spot work and vo2max intervalls. 4-5 workouts a week for 1-2h and some 3-5h chill rides outside - did an FTP test every 2 months. im 36 btw
Run Guru Run great running! 👍, I’m almost 3 weeks back into the swing of things, just building it up slowly, should tick off 30miles this week so will look to do some efforts next week and crack on from there 💪
390+watts is serious, 10 hours a week for 4 year seems about right. Presumably that's with running and swim on top so you're doing 15+ hours a week? + Personally I'd be happy with about 300w 😎
@@TriathlonDan OK so yea 1k a week is swim tick over. So I guess you come out the water and smash it on the bike heh. There's no way I could do 10-15 hrs a week long term though. Good to know what it takes 👍
Michael Wohl nowhere near Michael! I’m trying to qualify for Kona as an age grouper but I’ve got some work to do, that’s pretty much the underlying theme of my channel :)
