{"id":58648,"date":"2020-08-31T11:29:57","date_gmt":"2020-08-31T18:29:57","guid":{"rendered":"https:\/\/www.trainerroad.com\/blog\/?p=58648"},"modified":"2021-11-19T06:41:03","modified_gmt":"2021-11-19T14:41:03","slug":"how-an-ordinary-cyclist-increased-their-ftp-by-100-watts","status":"publish","type":"post","link":"https:\/\/www.trainerroad.com\/blog\/how-an-ordinary-cyclist-increased-their-ftp-by-100-watts\/","title":{"rendered":"How an Ordinary Cyclist Increased Their FTP by 100 Watts"},"content":{"rendered":"\n<p>Elite athletes aren&#8217;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 make the most of their time.<\/p>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<p><a href=\"https:\/\/www.trainerroad.com\/successful-athletes-podcast\">Share your success story<\/a> and tell us how TrainerRoad helped you reach your goals.&nbsp;<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-rich is-provider-embed-handler wp-block-embed-embed-handler wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"Big Power to Weight Increase with Brad Kundracik \u2013 Successful Athletes Podcast 015\" width=\"500\" height=\"281\" data-src=\"https:\/\/www.youtube.com\/embed\/OJGv9Rh_h-E?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" class=\"lazyload\" data-load-mode=\"1\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">Getting Started With Cycling<\/h2>\n\n\n\n<p>Brad didn\u2019t go searching for cycling, but after noticing his increasingly sedentary lifestyle, he didn\u2019t 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.&nbsp;<\/p>\n\n\n\n<p>Brad bought a bike, rode more, and completed the Hotter\u2019N 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\u2019N Hell Hundred combined with a 100km gravel ride. Taking on a challenge of this magnitude, Brad knew he needed some structured training.&nbsp;<\/p>\n\n\n\n<div id=\"\u201cindoor\u201d\" style=\"display: block;\">\n<div id=\"at-cta\" class=\"cta\">\n    <div class=\"adaptive-training-cta-image\">\n    <\/div>\n    <div class=\"cta__copy\">\n        <p class=\"cta-title\">Adaptive Training<\/p>\n        <p><strong>Get the right workout, every time<\/strong>\n        with training that adapts to&nbsp;you.<\/p>\n        <a href=\"https:\/\/www.trainerroad.com\/adaptive-training\/\" target=\"_blank\" rel=\"noopener\" class=\"btn btn-primary\">Check Out TrainerRoad<\/a>\n    <\/div>\n<\/div>\n<\/div>\n\n\n\n<p>After doing some research, Brad found that he had a friend that was using TrainerRoad. Using <a href=\"https:\/\/www.trainerroad.com\/forum\/t\/trainerroad-referral-code-requests-sharing\/10133\" target=\"_blank\" rel=\"noreferrer noopener\">Refer-a-Friend<\/a>, Brad signed up for a free month and never looked back.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Training With Limited Time<\/h2>\n\n\n\n<p>Brad started with a <a href=\"https:\/\/www.trainerroad.com\/blog\/preparing-for-big-events-with-low-volume-training\/\" target=\"_blank\" rel=\"noreferrer noopener\">low-volume training plan<\/a> because it gave him the flexibility to add in unstructured, outside rides. At first, starting structured training wasn\u2019t easy. Brad says that it was hard because he wasn\u2019t used to it, but \u201cover time it got easier, and you get better and better. Then you take your second <a href=\"https:\/\/www.trainerroad.com\/blog\/new-ramp-test-makes-ftp-testing-more-efficient-and-less-stressful\/\" target=\"_blank\" rel=\"noreferrer noopener\">ramp test<\/a>\u2014you have progress almost immediately.&#8221; Starting with an FTP of 268w and seeing it grow to 365w helped fuel his motivation to push even further.&nbsp;<\/p>\n\n\n\n<p>Having enough time for each area of life is a challenge for many cyclists. But Brad\u2019s philosophy is if something\u2019s 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, \u201cI could use TrainerRoad because it made the most of my time.\u201d<\/p>\n\n\n\n<p>Brad\u2019s advice to anyone balancing family, work, and training is to remember that having better fitness will make you better at all three. He said, \u201cWhen my fitness was at its worst, I wasn\u2019t very motivated at work, and while I wasn\u2019t a bad husband\/father, I certainly wasn\u2019t the best that I could be.\u201d&nbsp; If you make time for fitness, the gains will make your quality of life much better in all phases of life.&nbsp;<\/p>\n\n\n\n<div class=\"wp-block-group key-takeaway\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<h2 class=\"has-medium-font-size wp-block-heading\">Key Takeaways<\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>Find a dedicated time to train where other priorities can&#8217;t interfere. <\/li><li>If you&#8217;re just starting with structured training, begin with a Low Volume plan to help ease your way into the work. Progress will come quickly. <\/li><\/ul>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">Losing Weight<\/h2>\n\n\n\n<p>Starting out at 262 pounds, Brad admits he \u201cdidn\u2019t know anything about dieting.\u201d 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\u2019t track calories and took a long-term perspective on weight loss. But one lesson he learned quickly was to <a href=\"https:\/\/www.trainerroad.com\/blog\/how-to-use-carbs-for-maximum-performance\/\" target=\"_blank\" rel=\"noreferrer noopener\">fuel his workouts<\/a>.&nbsp;<\/p>\n\n\n\n<p>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, \u201cfueling my workouts made a huge difference.\u201d 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.<\/p>\n\n\n\n<div class=\"wp-block-group key-takeaway\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<h2 class=\"has-medium-font-size wp-block-heading\">Key Takeaway<\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>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. <\/li><\/ul>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">Challenges of Training and Hitting a Plateau&nbsp;<\/h2>\n\n\n\n<p>Brad took a break from structured training and consequently <a href=\"https:\/\/www.trainerroad.com\/blog\/how-to-overcome-a-fitness-plateau\/\" target=\"_blank\" rel=\"noreferrer noopener\">hit a plateau<\/a>. When the pandemic canceled his events, Brad just started riding aimlessly outside. It\u2019s good to take a break from time to time, but he noticed \u201cthe lack of structure made me slower.\u201d Brad examined what was holding him back and realized that \u201cthe times when I was getting faster were the times that I was consistent in my structure. I knew what I needed to do.\u201d<\/p>\n\n\n\n<p>Another challenge for Brand concerned his performance in events. When an event didn\u2019t 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\u2019d overwork himself and end up with a setback. Brad says that he \u201chad to learn to be consistent, be patient, and the results will come.\u201d Training is hard, and there are going to be times of failure. Brad\u2019s advice\u2014embrace failure as a learning opportunity and not to worry because you\u2019ll get better.&nbsp;<\/p>\n\n\n\n<div class=\"wp-block-group key-takeaway\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<h2 class=\"has-medium-font-size wp-block-heading\">Key Takeaway<\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>Understand that progress isn\u2019t linear. Setbacks are inevitable, but having a long-term plan that includes structure can help you stay confident, motivated, and avoid plateaus.<\/li><\/ul>\n<\/div><\/div>\n\n\n\n<p>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, \u201cThey\u2019re much, much stronger riders than I am, but they\u2019ve kind of taken me under their wing by pushing me and listening to my questions.\u201d A good support network can help you stay motivated even when you\u2019re struggling.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Future Goals<\/h2>\n\n\n\n<p>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\u2019n Hell Hundred in Wichita Falls, Tx. Until then, Brad is going to continue with TrainierRoad and reaching for new goals.&nbsp;<\/p>\n\n\n\n<p><a href=\"https:\/\/www.trainerroad.com\/successful-athletes-podcast\">Tell us your story<\/a>. Success isn&#8217;t always a race win. It can be life-changing health improvements, reaching a personal goal, or more.&nbsp;<\/p>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<p><strong><em>For more cycling training knowledge, listen to <a href=\"http:\/\/www.trainerroad.com\/podcast\" target=\"_blank\" rel=\"noreferrer noopener\">Ask a Cycling Coach \u2014 the only podcast dedicated to making you a faster cyclist<\/a>. New episodes are released weekly.<\/em><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Elite athletes aren&#8217;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 make the most of their time.<\/p>\n","protected":false},"author":42,"featured_media":58675,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"wds_primary_category":0,"footnotes":""},"categories":[3198],"tags":[1580,1135,265,266,1947,2349,629,873,3174,772],"class_list":["post-58648","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-successful-athletes","tag-century","tag-ftp-increase","tag-gran-fondo","tag-gravel","tag-low-volume","tag-motivation-for-training","tag-structured-training","tag-structured-training-plan","tag-successful-athletes-podcast","tag-weight-loss"],"cc_featured_image_caption":{"caption_text":"","source_text":"","source_url":""},"_links":{"self":[{"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/posts\/58648","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/users\/42"}],"replies":[{"embeddable":true,"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/comments?post=58648"}],"version-history":[{"count":0,"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/posts\/58648\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/media\/58675"}],"wp:attachment":[{"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/media?parent=58648"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/categories?post=58648"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/tags?post=58648"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}