Elite athletes aren’t the only cyclists that benefit from structured training. For Brad Kundracik, balancing life commitments and training meant that he needed an efficient way to grow his fitness. Using TrainerRoad, Brad added 100w to his FTP, lost 35 pounds, and almost doubled his watts/kg. This ordinary cyclist saw some impressive results, and he has some advice for anyone trying to makes the most of their time.
Share your success story and tell us how TrainerRoad helped you reach your goals.
Getting Started With Cycling
Brad didn’t go searching for cycling, but after noticing his increasingly sedentary lifestyle, he didn’t like what he had become. With a new office job and two small children, Brad experienced the familiar gradual weight gain and decided he needed to do something. He joined an indoor spin class and eventually was invited on a group ride.
Brad bought a bike, rode more, and completed the Hotter’N Hell Hundred event. At this point, he was wholly captivated by cycling and began searching for his next goal. Brad set his sights on The Chupacabra 200, which is the Hotter’N Hell Hundred combined with a 100km gravel ride. Taking on a challenge of this magnitude, Brad knew he needed some structured training.
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Try Plan BuilderAfter doing some research, Brad found that he had a friend that was using TrainerRoad. Using Refer-a-Friend, Brad signed up for a free month and never looked back.
Training With Limited Time
Brad started with a low-volume training plan because it gave him the flexibility to add in unstructured, outside rides. At first, starting structured training wasn’t easy. Brad says that it was hard because he wasn’t used to it, but “over time it got easier, and you get better and better. Then you take your second ramp test—you have progress almost immediately.” Starting with an FTP of 268w and seeing it grow to 365w helped fuel his motivation to push even further.
Having enough time for each area of life is a challenge for many cyclists. But Brad’s philosophy is if something’s important, you make the time. So he would get on the bike at 4 AM because that was the only time he had. He added, “I could use TrainerRoad because it made the most of my time.”
Brad’s advice to anyone balancing family, work, and training is to remember that having better fitness will make you better at all three. He said, “When my fitness was at its worst, I wasn’t very motivated at work, and while I wasn’t a bad husband/father, I certainly wasn’t the best that I could be.” If you make time for fitness, the gains will make your quality of life much better in all phases of life.
Key Takeaways
- Find a dedicated time to train where other priorities can’t interfere.
- If you’re just starting with structured training, begin with a Low Volume plan to help ease your way into the work. Progress will come quickly.
Losing Weight
Starting out at 262 pounds, Brad admits he “didn’t know anything about dieting.” In the beginning, he held onto the idea he could eat anything because he was burning a ton of calories on the bike. With fluctuating weight, Brad focused on cutting out junk food and started eating healthier. To keep it simple, he didn’t track calories and took a long-term perspective on weight loss. But one lesson he learned quickly was to fuel his workouts.
Working out so early in the morning made it hard to fuel beforehand. Brad started training with fasted rides, but looking back, he admits it was a huge mistake, “fueling my workouts made a huge difference.” He began by using a carbohydrate drink mix during the workout and then started to eat a banana or small snack before getting on the bike. Not only did Brad notice the workouts seemed more manageable, but it helped his mental state throughout the day. Throughout his training plan, Brad lost over 30 pounds and doubled his w/kg.
Key Takeaway
- Fueling your workouts is key. Even if you workout early in the morning, a small snack before getting on the bike and then eating during the workout is will help make workouts feel more manageable.
Challenges of Training and Hitting a Plateau
Brad took a break from structured training and consequently hit a plateau. When the pandemic canceled his events, Brad just started riding aimlessly outside. It’s good to take a break from time to time, but he noticed “the lack of structure made me slower.” Brad examined what was holding him back and realized that “the times when I was getting faster were the times that I was consistent in my structure. I knew what I needed to do.”
Another challenge for Brand concerned his performance in events. When an event didn’t go the way he wanted it to, he would get frustrated. This led him to add more volume than he could handle. As a result, he’d overwork himself and end up with a setback. Brad says that he “had to learn to be consistent, be patient, and the results will come.” Training is hard, and there are going to be times of failure. Brad’s advice—embrace failure as a learning opportunity and not to worry because you’ll get better.
Key Takeaway
- Understand that progress isn’t linear. Setbacks are inevitable, but having a long-term plan that includes structure can help you stay confident, motivated, and avoid plateaus.
Additionally, it helps to have a community of support. Brad credits his riding friends with Team Cadence Cyclery and local bike shop Velo Cafe for his growth. He said, “They’re much, much stronger riders than I am, but they’ve kind of taken me under their wing by pushing me and listening to my questions.” A good support network can help you stay motivated even when you’re struggling.
Future Goals
With another child on the way, Brad is planning for the future. As a personal goal, he wants to get to 4 w/kg. When cycling events start back up, his A event will be the Chupacabra 200 at the Hotter’n Hell Hundred in Wichita Falls, Tx. Until then, Brad is going to continue with TrainierRoad and reaching for new goals.
Tell us your story. Success isn’t always a race win. It can be life-changing health improvements, reaching a personal goal, or more.
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Is the ftp watts correct? A climb from 265 to 365 is MASSIVE? And on low volume? And still under 4w/kg? Doesnt add up?
Hi Erik, the numbers are correct. Brad was just starting out and, with structured training, had some impressive growth. He’s a bigger guy too. He’s over six feet tall and weighs about 235.
Completely agree. This is at the top end of an outlier.
Perhaps time to calibrate the power meter.
These stats are world class if they are true. That doesn’t even come close to representing what a normal person is capable of.
Hey Jane,
we totally agree that Brad’s numbers sound impressive and we’re really proud of his progress. But he’s no outlier! At just below 4.0 w/kg he’s well within the bell curve of what many amateur riders can achieve with structured training.
This guy must be a natural to start with a ftp of 265? That’s pretty much unheard of.
I think he must be very young and a natural , those FTP figures are way too high, A grade numbers ,FTP , functional threshold pressure ,I’d like to see this on U tube with an expert,I don’t want to be negative because he’s lost so much weight etc which is awesome but the numbers don’t add up. Should be in the tour de France
Hey Dale,
check out the embedded video in the post above to see Brad on Youtube! His current FTP is a bit below 4.0 w/kg, which makes him an impressive competitive amateur (but it is still well below what a Tour De France rider can produce!) Brad’s numbers are really impressive, and the encouraging thing is that they’re firmly within the realm of possibility for most cyclists on structured training.
What does FPT represent.
Not familiar with this term.
Happy to help! FTP, or Functional Threshold Power, is a term used to describe the maximum average power you can hold for one hour.
More info here! TrainerRoad – Common Training Acronyms Defined.
gudday to all I am a newbie on cycling…
want to inprove my endurance race….
thanks a lot….
We have LOTS of resources to help you get faster! Check out these articles: ‘TrainerRoad Blog: Endurance’
sounds like this has been done on a turbo; most are random number generators when it comes to watts produced. at his current ftp easy 25 mph TT on a flat 25 mile course.
I have always been a cyclist but over the past 15 years I had sustained so many injuries that maintaining my weight became difficult. I did get back on the bike again last year and I have dropped 25 pounds. I am turning 50 shortly and I just don’t think it is realistic anymore to get down to the weight I was in my 30’s when I was doing triathlons. At 190lbs right now do you think 170 lbs is attainable without jeopardizing any power gains I am working towards this winter?
Hi Verne! First and foremost, glad you’re healthy and injury-free again! Glad we can help be a part of your journey to comprehensive well-being. Unfortunately, there are just too many factors at play to suggest a healthy weight goal that could be applied to everyone, such as genetic factors, general build, dietary needs, life off the bike, and so on. This is a good time for you to focus on feeling great, getting the most from your nutrition and rest, and keep getting faster! A fast body isn’t necessarily a ‘skinny’ one, its a nourished, healthy, well-rested one! 🙂
So this structure is great. But what regime would you recommend for us old men in our 60’s who are in decent shape but that want to increase their FTP??
Plan Builder is a great place to start to account for your experience, time allotted for training, and desired discipline. However, we have definitely heard our athletes that there is a need for plans for ‘Masters’ athletes, and are actively working on some new features within Plan Builder to address it! In the meantime, if you need some recommendations to modify your plan, feel free to reach out to the team at support@trainerroad.com and they’ll be happy to help!
None of his outside rides match that FTP. If his FTP is to be believed, he’s riding in zone 1 and lower zone 2 outside…which then brings into question the validity of method (or program) used to conduct FTP test…and also the equipment used.