How to Increase Your Power on the Bike. The Science

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What should your training look like if you want to improve your power on the bike? This is the goal of almost every competitive cyclist and today I'll take you through the process of building power step by step.
Links to videos:
Weight Lifting: • Does Weight Lifting Ma...
Get Faster: • Everything You Need to...
Tapering: • How to Taper, What to ...
Raise Your FTP: • How to Raise Your FTP,...
Base Training: • How to Do Base Trainin...
Training plans are now available on Trainingpeaks: www.trainingpeaks.com/coach/d...
WWBHDD? T-shirts and stickers: teespring.com/stores/dylans-s...
Patreon: / backwardhatdylan
Flow Formulas Nutrition: flowformulas.com/collections/all
Bikenetic Bike Shop: www.bikenetic.com/
Starlight Apparel: www.starlightapparel.com/
Niner Bikes: ninerbikes.com/
Bike Togs: togs.com/
Enve Wheels:
Handup Gloves: bit.ly/2FPtKKN Promo code: JOHN$ON
Follow me on Instagram, Twitter, Facebook, and Strava for more content:
Instagram: @dylanjawnson
Twitter: @djdylansjohnson
Facebook: Dylan Johnson Cycling Coach
Strava: / strava
Studies I used in this video:
journals.lww.com/acsm-msse/Fu...
www.physiology.org/doi/abs/10...
www.physiology.org/doi/abs/10...
journals.humankinetics.com/do...
europepmc.org/abstract/med/188...
journals.lww.com/nsca-jscr/Fu...
onlinelibrary.wiley.com/doi/f...
onlinelibrary.wiley.com/doi/f...
journals.plos.org/plosone/art...

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Опубликовано:

12 июн 2024

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Комментарии : 255

@DylanJohnsonCycling 3 года назад

Need more guidance with your training? I have training plans available here: www.trainingpeaks.com/coach/dylanjohnsontraining#trainingplans

@josequezada7010 3 года назад

Hey Dylan when you mention zone 2 training . Does that mean spending hours riding in zone 2 ? Does the hours matter more then getting a lot of miles in ? When I do high tensity riding I cover more miles versus when I'm riding in zone 2 . I'm fairly new to this .

@charlesknapper9217 3 года назад

Can we get a video on the use of Ketones Ester?

@AOL0321 3 года назад

Dylan, I ordered a new endurance bike( Bianchi Infinito CV), and was wondering if you think this type of bike is optimal for training to increase your FTP on? I could switch the order to a race bike, like the Bianchi Oltre 3, which is stiffer and a bit more efficient. Your thoughts?

@louiskane7621 2 года назад

You all probably dont give a shit but does anyone know a way to log back into an Instagram account?? I stupidly forgot my account password. I love any assistance you can give me!

@frederickshawn713 2 года назад

@Louis Kane instablaster :)

@joerossa1112 3 года назад

FTP is basically the cycling equivalent of asking “How much can you bench bro?”

@noonehere4332 3 года назад

Joe Cardon “What is your 50 free time?”

@TSonemusic 2 года назад

Lol at least my ftp is a little impressive🤣

@TheSteinbitt Год назад

What’s your W/kg?

@GidiSegal 3 года назад

nice haircut

@deedub3 3 года назад

Just wanting to take a moment and say thank you for all this great info. I don’t race but push myself hard physically year round, with a demanding job and then skiing and biking in my free time. Your channel has been a great find as a lot of what I have found anecdotally is supported by all this great fact based information. Specifically adding more carbs into my diet and taking rest days, weeks and ‘offseasons’ have made a profound impact on my daily energy levels. Thanks again!

@brucecarter5833 3 года назад

Best RU-vid yet! Your presentation skills improved a step ... and this was very informative (as usual).

@michaelpridmore9325 3 года назад

Thank you Dylan I'm 66 and just getting back on the bike after many years off now doing 50 Km per day, I raced in my younger days.

@ronbell7920 3 года назад

Boy Michael, I'm 62, and have found that Dylan's advice has been spot on. Plus, the "mega mass gainer-beast mode" in cupcake flavor have been game changers for me! I add that to my staying on the couch and I am sure that great performance gains will soon be added, if only I start training again! I still ride steel so that helps with giving me an excuse! It must work because I can still drop other grandpas on their hybrid bikes!! That's motivation as well! I hope you smash your next ride!

@shipper611 3 года назад

Most insightful video on cycling training I’ve ever seen

@HumaneNewt 3 года назад

Skin is looking great and smooth Dylan!

@tccycling 3 года назад

I love when you say "Don't go too hard" and show us a 5 day workout week with over 7 hours of endurance riding and 4 hours of high intensity workouts hehe! Seriously, this vid is very helpful and gave me more understanding on how to train the right way. I'm able to ride 3-4 days a week now so I'll work in some of your methods. I'm no racer but I'd like to improve my power and overall speed. Thank you!

@andrewfehrsen 3 года назад

There is so much GOLD in this video! Love the openness and transparency. It's crazy that this packaged information is free :) - you have a like and a new sub

@ethanashe1779 3 года назад

Thank you for all of the advice. This is one of your most informative videos yet.

@MichaelBoogerd 3 года назад

Great video Dylan, a nice recap of many of the earlier video's in your vlog.

@stevenbalderstone709 3 года назад

Excellent as always. This was probably the best all-round summary I've seen/heard/read ever. Now, how to find the mental and physical energy to add in those lifting sessions!

@alexanderSydneyOz 3 года назад

ah well... that's what makes the "champions" of the world. if it is that important to you :)

@RGCastro7 3 года назад

Outstanding, as usual. Thank you, Dylan.

@MichaelHarrison-bj3et 3 года назад

Excellent overview Dylan!

@PeterSdrolias 3 года назад

Excellent information as usual! Good job 👍

@OGillo2001 Год назад

Thanks Dylan, well explained

@chiefrocker12 3 года назад

Outstanding video, detailed and at the same time, an approach that could be adopted. I will look into your TP plans. Looking forward to continued variety and excellent content.

@shawnmatthews75 3 года назад

So glad this resource is available. Added bonus is the enjoyable videos. Thanks 🙏

@michaelgrant8090 3 года назад

Great as always. Only races I do are ultra endurance 2-3 a year (except this year) and I usually only focus on base miles and Threshold intervals until I am about 5 weeks out. Then I spend 3 weeks at Vo2 max less volume which I learned from you,😀 rest then race. I do this because it never burns me out and keeps it fun. Which for me at 40 with 3 kids, 50 hour work week, and a wife to devote my other time to is good quality. I appreciate your videos. Thanks for spilling the knowledge and keep up the solid work. Look forward to following your career👍.

@jasonwong6369 3 года назад

Its the power hour with Dylan Johnson!

@Lauktar 3 года назад

Who you flexing on with that fresh to death hair cut.

@alexanderSydneyOz 3 года назад

Dylan, you are obviously still quite young, but I am so impressed at the maturity of your videos. It is such a pleasure to listen to someone where every sentence makes a sensible, reasoned statement, that is worth listening to as it conveys useful information. I've only watched a few of them, but have learnt much. Your authoritative and thoroughly logical presentation makes me feel comfortable accepting what you say as True, without double checking and cross referencing. Not many people give me that confidence. :) Your information-intense use of language, is awesome. I am in no way someone with structured training or any interest in racing, but I would observe that aside from any physiological benefits from 'mid season breaks', that the psyche benefits from the break. Everything which involves sustained effort, physical training included, benefits emotionally from having a rest from time to time. if for no other reason than that you can come back harder.

@jamboratelly 3 года назад

Very informative, helpful, and succinct. You have a great channel.

@anthonyhomercycling 3 года назад

I’m a climber. I wanna increase my 5hour ride indeed. To tackle the taiwan kom challenge this October 2020. This is so helpful!

@pedrocoutinho8824 3 года назад

I'm also like to get better for 5hour ride with around 1000-1900 climbs. So I'm not sure what 2 intervals a week would be good for it? The 10x30sec. and 4x8min. are good to start?

@lereveure 3 года назад

@@pedrocoutinho8824 I recommend you watch the videos about this by Stephen Seller, they have a three part to it, but basically, according to science studies, 30s/15s intervals are the best for FTP building. But they are though! ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-8hk3zyp0pg4.html

@Cienki_Bolek 3 года назад

Good dril for climbing performance is over/under workout.

@johndexter6828 2 года назад

Ayay nandito ka pala idol pisbol

@marcdaniels9079 3 года назад

Brilliant video - this is the one we have been waiting for. So much information so well presented and synthesis of the more detailed videos on each subject. Hair close to qualifying for a Gymshark sponsorship now !

@joelblatt2787 3 года назад

smart, structured, and helpful content

@albcraft27 3 года назад

Excellent as always

@mmhef Год назад

Excellent presentation of how to lay out an effective training plan. Well done sir.

@TylerBoothGolf 3 года назад

Great info, I’m excited to further increase my power!

@tesanh 3 года назад

Watched this a few times now. Amazing video!

@roivosemraiva 3 года назад

Very good updated science backed power information. I used to Road Race back in the Mid 90s. And many of the topics you describe we used to do in training . We used Periodazation based training. Thank you for your informative updated information..you di a superb job..

@binsoyg4457 3 года назад

Man you deserve more subscribers!

@spou20 3 года назад

Brilliant video, thank you

@FattyLumpkinz 3 года назад

I’m new to your channel but love it, especially this video. Having said that, I’m struggling with the idea of base work over intervals. Formally a distance runner with NO idea how to tackle cycling, I subscribed to the Trainer Road system for the past two years. I think it works for me, particularly regarding time - higher intensity and less time on the bike equals a stable marriage and time with the kids (woot!). This advice seems to contradict the TR approach. I always questioned if TR is right for me but I do enjoy it. I don’t race. I’m older. I enjoy short & long KOM hunting. But, for next year I’m considering century races/events so am taking a fresh look at my approach. Without a background in cycling I’m trying to sort out this advice from the TR program. Thank you.

@richdanesi 3 года назад

Great Information !!

@waynesmith4589 3 года назад

Great video Dylan

@jordandupont7430 3 года назад

this is very useful and a good reminder to me to take another look at my training. I think I need to take a week off soon. Thanks, man

@scenario1236 3 года назад

Thanks Subscribed! Great info explained perfectly...I've read through several of Joe Friel's books and sometimes was scratching my head on his periodization examples. It is nice to know I can do gym work on the same day as HIIT..

@rostonnordell3218 3 года назад

Very useful video keep em coming please

@flipb18b1 3 года назад

Another great video thank you

@andrekaf 3 года назад

Great content, very straight forward and organized. My only remark to Dylan is that he passes a lot of Important information orally, maybe some cuts with simple graphics. The other things that I noticed is that the rate of information that Dylan passes is higher from what I am used. Overall great channel.

@kabeloledingoane1203 3 года назад

This video drops immediately after my ramp test!!!

@suds2971 2 года назад

No nonsense! Good stuff.

@ryanburnette_home6239 3 года назад

Great video, Dylan! Thank you for the great content. I always look forward to your new videos each week. One question, what are your thoughts on "traditional periodization" versus "reverse periodization"? It seemed like you followed a "reverse periodization" plan in 2019 with a mid-season break. In 2020, we haven't heard as much about that.

@ellamennop 3 года назад

phenomenal video

@ninamachina5446 3 года назад

Just the vid I needed before going on those spicy college team rides!

@speckles9251 3 года назад

Good one!

@daviddawn9043 18 дней назад

This is great advice

@kchall5 3 года назад

No hat Dylan? I'm confused.

@borano2031 3 года назад

Makes it easier for you to spot Backward Hat Dylan. Confusion erased.. Rgr

@dannathale9203 3 года назад

he got a haircut

@ellismccoy 3 года назад

I almost didnt recognise him.

@adambeevers3679 3 года назад

Hi Dylan. Loving the videos. Could you do a video on how to set up a season of winter and summer racing? What I mean is how long you may need off seasons or breaks, and how to perhaps include racing into your training. Many thanks.

@vincbike9279 3 года назад

Wahoo, all you need to know about training in 15'. Grea job 👍

@RC-py1kp 3 года назад

Yo Dylan! A video with some more kitchen recipes and maybe a grocery shopping list would be rad!!

@digglor 3 года назад

Great skin, great hair, great performance advice! 🙂

@JoshuaParks 3 года назад

Dylan - another great video. Can you do a video on the 2020 Covid season please? What does the science say we should do with the rest of this year now that the stress (physician and mental) of races have been removed for many of us? Do we go into perma base? Scrap everything and ride for fun? Finally start lifting, regardless of where we are in our training with the understanding that we’ll have to take intensity down to incorporate it properly? I have so many questions...the goal would be to create the biggest engine for growth about a year from now - looking at you Fall of 2021! If feels like that’s when we’ll be back smashing each other competitively again. (For those of us who’ve gotten over using STRAVA as a metric for anything other than supporting other riders)

@superstrada6847 3 года назад

I'm an older rider: I use polarized training most of the year. Let me explain: 90% zone II, 10% above threshold. During the "racing season" I use wk-end group-rides for my high-intensity days and do strict zone II M-F on the trainer. My CTL continually climbs but I do realize a CTL plateau during the season which I expect. The good news is that I no longer suffer from recurrent nonfunctional overreaching. I follow your description for the off season with a break etc., Thanks

@investireocaminho33 3 года назад

Great video.Dylan what is your opinion about polarizedtraining?I started to train polarized 4 months ago and its been for me the best training method,compared to sweestpot training and high intensity low volume training

@HaIIowsxeve 3 года назад

For the haircut did you ask for the Evenepoel ???

@lucianoserafino5872 3 года назад

Amazing!!

@jgogl9791 3 года назад

Dylan, loving the videos. Thank you. Question - is Backwards Hat Dylan available for public speaking engagements? Weddings, specifically.

@spartalives 3 года назад

cool tips intergrated

@tubbytoast2 3 года назад

Stop making so much sense 🤘🙂🤘

@paolofrazzarin6781 3 года назад

Thanks for a very useful and informative video, Dylan! How to deal then with periodization when living in cold parts of the worlds, where it is hard to build volume in the off-season? Long rides indoors? Or rather reverse periodization?

@CallMeJack08 3 года назад

Have you ever thought about doing a video on the effect of less than optimal training? Like doing starting a 3 day block with your long endurance ride and the your high intensity the next day? It seems like it could be illuminating for guys who are trying to keep their programs fluid and flexible

@Imthekingofdogshite 3 года назад

Great video as usual Dylan. Definitely going to invest in power metre soon and one of your plans from Trainingpeaks. Anyone specifically would you recommend for a rookie roadie looking to increase FTP on less than 10 hours per week? Thanks

@ThePaulaon1 3 года назад

Nice channel. I like your style. Very clear & informative. Just started cycling. I started to complement my running. I run 4 days per week and i am building up to 3 days a week with my cycling (i am trying to break my bum in slowly 😬). I am looking to do x2 30 min sessions and 1 longer session at the weekend. How should i progress these over time, mileage or time and by how much? Thanks

@oliverlindblom7296 2 года назад

I work as a coach myself for elite juniors at a high school in Sweden (they are Mountainbikers and some of them are XC skiers). And the thing that everyome i coach seem to answer too is 85-15 modell (85% Low intensity, not over 1,5 mmol lactate. And then 15% threshold ,4mmol, or High intensity training, over 4 mmol lactate, depending on what part of the season), or the 80-20 model. We have seen some massive gains from this. And i have also gained a lot from it. Before i think some of the enduance rides i rode were too hard becuase i stopped in my own development, and didn't get any better. But by just riding slower and more strict during my longer rides and just do some interval sessions (often around 2 or 3 session per week) i have raised my lactate threshold (4 mmol) by 27 watts for 3 months (from 285 too 307) and my FTP (20 min test) by 37 watts (from 309 to 346). So by doing a more polarized, i think my season will be one of the best next year. But then there is always this thing when it comes to sport science and training, you have to try new things and not just doing the same over and over again and again. I think i will need too change some stuff again in a few years to take the next big step. Great video!

@oliverlindblom7296 2 года назад

of course also lifting heavu weights too

@MZ-oz5ms 3 года назад

Good video. Is there a weekly training plan to put me in a good form each week only for my "Saturday fast group rides"? I don't want to be fit in a season and suck in the rest.

@RomanoCortesJorge 3 года назад

Thank you for these videos. Can you please make a video on how to use power meters to pace marathon cross country mountain bike races? Thanks.

@andrewbautista2047 2 года назад

Hey Dylan. Quick question, should you increase the number of intervals you do on your high intensity day during the build period? For example in week 1 you would do 4 x 4min V02 max intervals and then in week 2 would you do 5 x 4min V02 max intervals applying the progressive overall principle? Thanks for sharing all this great info.

@ITsupportian 2 года назад

Followed this and won a couple of podium

@loneoceans 3 года назад

Hello Dylan, thanks for the great content! Question on intensity - how would one go around deciding the interval intensity week by week? I assume something like an FTP test every month would help to adjust the intensity values for each month's intervals, but should this stay constant within each month for the 3 weeks or increase, or stay the same but change the intervals (e.g. begin week 1 at 10min x 3 at Threshold working up to say 15min x 4 by the 3rd week but same intensity, or staying at 10min x 3 but higher power?). Thank you!

@James-zu1ij 3 года назад

One thing I have noticed. when I feel like have been off the bike too long, I am more often than not feel extremely powerful. I think when you train every day you feel reasonable. But when you take a day off you feel like crap. I think there is an inflammatory window after hard training. You can go over this "window" by taking what feels lie an excessive time off the bike. You imagine your leg are withering way, but the opposite is true. There was a story about a sprinter, who a week before the race caught a bad bad viral infection. He spent most of the week curled up in bed sweating away. On the day of the race he felt better. He thought what the hell, i'll run. He won his race with ease.

@HaIIowsxeve 3 года назад

Consider to make a video regarding electrolyte replacement importance while training? What is the most optimal intake- obviously athlete specific but think there could be some helpful information to educate. Cheers

@heikkisanelma6625 3 года назад

fresh cut!

@aldrinstaana 3 года назад

i clicked the "subscribe botton"....... and now im your new subscriber your video are great and amazing good tutorial

@mr34 3 года назад

Wooden leg🤣🤣🤣, time you did another backwards cap Dylan video!

@JamesShewan 3 года назад

brilliant wee video man. Moran taing.

@enterwind97 3 года назад

"Off season is important" Stopped watching there To start my 11 month off season.

@Dansthoughts 3 года назад

I couldn't agree more, I HATE taking time off cycling but.. When I do I pass my recent timing. The hard part is just laying around like the average Joe

@ivarbrouwer197 3 года назад

I have picked up Indoor Rowing in the last 2 months - (but not much cycling during Covid) The interesting thing is that rowing is often done at low stroke rate with a lot of power for each stroke repetition: so, a lot of power while still doing intervals et. In other words: it combines power, a full body work out & a lot of VO2 Max Exercise. Also, half an hour rowing with sets is already considered a good work out. Yet to see benefits on the bike, but rumor has it it translates well into cycling & it’s less boring then weight training (alone) - though doing squads etc is also beneficial for balance etc. (When rowing, do get a good example/coach, just slamming the rower doesn’t really work...)

@valentindelapena7333 3 года назад

Rowing and cycling go hand in hand. I row year round and cycle over the summer, and am decently quick on the bike. As long as you keep it up on the rower you will see gains soon, as long as your technique is good.

@ivarbrouwer197 3 года назад

Valentin de la Pena - thnx! I’m curious to find out... (I am used to do a lot of spinning classes during winter, so it’s more of a change of format that resembles extreme low torque cycling, but I hope to find some gains indeed)

@baker2niner 3 года назад

You'll see Concept II ergs in the pain caves of pro riders in Europe on crib shows. it's a good cross trainer. collegiatewww.worldrowing.com/uploads/files/3Chapter6.pdfmaximizes operating at anaerobic threshold (AT). R(~5:45 - 7min averaging 400-550 watts), so A LOT of high intensity workouts. good straight technique video: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-MnGwdJD8enU.html)to

@scottswygert7165 3 года назад

Another great video! Too bad Garmin / Strava are down so no one will know that I KOM'd on the bike path today.

@mateagoston8145 3 года назад

I still struggle to understand when is it okay to take the mid season break. Right before or right after racing season? And how does a normal training week look like during racing season?

@1carusjohn32 3 года назад

Dylan, when talking abuot zone 2 do you refer to heart rate or power. Or does it not matter. There seems to be many ways to calculate such things. If you use power that may change over time as you get fitter. with heart rate using something like 30bpm less than 95% of HR FTP would remian constant... although your power output should drift up over time. Or does it not matter so much at what level you ride in zone 2 , either HR or power. It's just that riding just in to zone 2 or just below zone 3 seems to me would have a significacnt difference in loading over time especially if you are doing long durations here. Or do you just aim for the middle of zone 2.?

@rustymaximus9179 3 года назад

After getting involved in a group a couple of years ago, I found that I found more excuses to not ride than to ride. That's because the group was just riding too hard and I was struggling to keep up. In the last couple of weeks I returned to solitary rides and wow! The sections of my ride are flying by when they used to creep by as there is no pressure. I ride how I want and what I want. I'm riding further and further with ease. LSD has always been best strategy for me anyways. I can ride 30 hard if I usually ride 40 to 60 a couple of times a week. Riding 30 hard and never riding 50 or 60 easy is really hard!

@tonttumies1 3 года назад

Thank you for this video! It's very useful - and very packed :D My question: how would you approach training season periodisation when racing is on spring and the winter is cold and dark? The issue is that gathering volume on base season is difficult when it's already dark at 5pm and riding more than two hours z2 outside requires electrically heated insoles. Here in northern Europe, trainers are popular; but doing 3h or more on them very often is mentally surprisingly taxing.

@gustav87 3 года назад

Check out his video on crosstraining!

@philipmay3875 3 года назад

"Softer than a bunny in a pillow store."!! I'm stealing that one.

@tgoods5049 3 года назад

The nine people who disliked this video are bicep curl MONSTERS

@theamateurcyclist3873 3 года назад

Hey Dylan awesome video, do you think you could give us your opinion on Trainerroad? I started Trainerroad 2 weeks ago hopefully i can increase my ftp. Based on what you are saying it seems to me that they prescribe to much sweet spot training. If you could give us your opinion it would be greatly appreciated. Thank you.🙂

@joseseptien Год назад

Been teaching for years, and years. Many of my clients are 40+ year old, why... Young ones like the spin, no power, just dance on bike... Sad. But they have seen that thru the drills we do they increase their power. One client just turn 65, he started with an average power of 85 watts at the end of a 45minute class, now his average is 165watts, and can sprint for 10 seconds at a high end of 700 watts. Another client 83 yrs that had issues just standing up after sitting down, he started with average wat of 45 watts, now he is pushing an average of 87 watts, and sprint of 200 watts. They see the increase on strength on their legs and cardiovascular system. All about Watts.

@alainbellemare2168 3 года назад

maintaining intensity equal maintaining level of adrenaline and might reduce the sudden pain apparition during tapering

@alexandrelebel1439 3 года назад

Hi Dylan! Great video again! Following this video, I was wondering how can I do base/volum increase training in off season up north in Canada during winter? It's really cold out there and unridable. Do you have any suggestions like running?

@Staplesish 3 года назад

Hey Alex, I'm from Canada too. Swimming, running, and indoor training are my off season. I do a bit of winter riding on my road bike but I find it quickly unbearable in December. This year I'm thinking of doing some trail rides on a fat bike. Hoping that a good pair of gloves and the lower speeds will make it better.

@spencermcgehee3602 10 месяцев назад

How should I split my time between my road bike and my TT bike if my goal is to get better at both? Specifically, which bike should I do my workouts on and which should I do on each?

@Down1Step 3 года назад

Higher base strength means an easier base strength to put out more power with less effort and couple it with a good cardio base so you can go faster with less effort so you can hold higher speeds longer, recover faster, and have it in the tank to go hard if you need it

@luzzyrogue Год назад

Dylan you were quite informative mate in the last two years. After 100k Subscribers, you've turned commercial. I understand it's business, but at least some videos get back to basics. Cheers from another cyclist who never turned pro!

@patrikmurcko7198 3 года назад

Hi Dylan, I have a question about reboots recovery boots or similar recovery tool. Does it worth the money?

@paulinfrancis 3 года назад

For the 30s all out intervals, should they be at a consistent power, or will the first one be the highest power, and the subsequent efforts gradually become lower power as you fatigue?

@investireocaminho33 3 года назад

Great video.I have a question.I wanted to know how my level of performance is because i am a teenager(17y) and i have no idea what is a bad,good or great fitness level for my age. My FTP is 3,9 w/kg and my MAX watts are 950w(not a sprinter).Thanks

@gerrysecure5874 Год назад

The problem isoften notfind 6 hours, but find the hors in one stretch. A 3 hr ride needs at least 4 hours in one piece. This is often early in the morning, then the evening before and the rest of the day is affected as well.