Jon in Sweden
Well-Known Member
I need a bit of advice about how to fix illogical discrepancies in my power outputs at different intensities.
Background:
I'm 25 months back into cycling after 15 years off. Used to race as a 13-16 year old, stopped at 16 due to injury but rode a bit until early twenties and then hardly touched a bike until April 2022. Since then I've done a little over 27000km and my training has been incredibly consistent.
https://www.strava.com/athletes/52082048
I live in SE Sweden, I'm 40 next month, 203cm tall and 102kg. I cycle 10-15hrs a week on average, weight train 3hrs and have a job where I'm moderately active. Consume a really balanced and largely homemade diet, averaging 6500kcal a day.
Goals:
I'll be an age grouper by the end of next month, and I'm entertaining the idea of starting to race a bit more. I've myself started a 25km timetrial locally - we had the first one last month and it was well received and well attended.
In summer I ride more gravel than anything else, and that's what I really enjoy. 80% of our roads locally are gravel, so we are truly spoiled here. The gravel is well maintained, flowy with punchy climbs and generally stunning. I've done one gravel race so far (Grenna Gravel) and did fine - it was a segments based Gran Fondo type event.
I would like to do more racing next year, but have some issues that I need to address.
Problems:
I have one power band where I am really, really strong. That is V02 max climbing. So 2-5 minute efforts - I climb far, far faster than anyone my size should and can hold 500-550w for that time period, though that number is steadily going up (I'm only 2 years back into the saddle, so still milking newbie gains!).
My issue is that I'm comparatively weak in all other intensity zones. So in terms of FTP testing, I've done a full hour on the road at 352w. From 8 minute tests (445w), I should have an FTP of very close to 400w, but I'm quite certain I can't do that yet.
So holding a threshold type pace, or zone 3 is something I find really tough. I've done a touch over 300w for three hours, but that's about as high as I can go.
Additionally, my sprinting is rubbish too. Typically, I'll pull out 1100-1250w on a sprint (best is 1396w) but it should be far higher for someone my size.
So I'm in this comical position where the things I should be good at I'm not, and I will always be the fastest 100kg rider up any segment, anywhere.
Causes?
I love VO2 max climbing. I do a lot of it and it's something I really enjoy. Is it just a case of being good at something you are well practised at?
I am also conscious that the weight training goes counter to being fast on two wheels. I carry at least 10kg of upper body mass that is slowing me down on the bike and serves no function for cycling. But I like being strong, being able to chuck my kids in the air and having an athletic physique. And the extra mass should only slow me down on hills (which it seems not to) and not on the flat or sprinting.
Advice?
Can anyone offer a training regimen that starts to improve my zone 3 performance? I want to be stronger on group rides instead of struggling to hold the wheel. I'd like to have a bit more power to punch up short climbs and ultimately, perform better in races.
Thanks in advance!
Background:
I'm 25 months back into cycling after 15 years off. Used to race as a 13-16 year old, stopped at 16 due to injury but rode a bit until early twenties and then hardly touched a bike until April 2022. Since then I've done a little over 27000km and my training has been incredibly consistent.
https://www.strava.com/athletes/52082048
I live in SE Sweden, I'm 40 next month, 203cm tall and 102kg. I cycle 10-15hrs a week on average, weight train 3hrs and have a job where I'm moderately active. Consume a really balanced and largely homemade diet, averaging 6500kcal a day.
Goals:
I'll be an age grouper by the end of next month, and I'm entertaining the idea of starting to race a bit more. I've myself started a 25km timetrial locally - we had the first one last month and it was well received and well attended.
In summer I ride more gravel than anything else, and that's what I really enjoy. 80% of our roads locally are gravel, so we are truly spoiled here. The gravel is well maintained, flowy with punchy climbs and generally stunning. I've done one gravel race so far (Grenna Gravel) and did fine - it was a segments based Gran Fondo type event.
I would like to do more racing next year, but have some issues that I need to address.
Problems:
I have one power band where I am really, really strong. That is V02 max climbing. So 2-5 minute efforts - I climb far, far faster than anyone my size should and can hold 500-550w for that time period, though that number is steadily going up (I'm only 2 years back into the saddle, so still milking newbie gains!).
My issue is that I'm comparatively weak in all other intensity zones. So in terms of FTP testing, I've done a full hour on the road at 352w. From 8 minute tests (445w), I should have an FTP of very close to 400w, but I'm quite certain I can't do that yet.
So holding a threshold type pace, or zone 3 is something I find really tough. I've done a touch over 300w for three hours, but that's about as high as I can go.
Additionally, my sprinting is rubbish too. Typically, I'll pull out 1100-1250w on a sprint (best is 1396w) but it should be far higher for someone my size.
So I'm in this comical position where the things I should be good at I'm not, and I will always be the fastest 100kg rider up any segment, anywhere.
Causes?
I love VO2 max climbing. I do a lot of it and it's something I really enjoy. Is it just a case of being good at something you are well practised at?
I am also conscious that the weight training goes counter to being fast on two wheels. I carry at least 10kg of upper body mass that is slowing me down on the bike and serves no function for cycling. But I like being strong, being able to chuck my kids in the air and having an athletic physique. And the extra mass should only slow me down on hills (which it seems not to) and not on the flat or sprinting.
Advice?
Can anyone offer a training regimen that starts to improve my zone 3 performance? I want to be stronger on group rides instead of struggling to hold the wheel. I'd like to have a bit more power to punch up short climbs and ultimately, perform better in races.
Thanks in advance!
