# 5w/kg on Low Volume Training with Michael Brophy – Successful Athletes Podcast 36 **URL:** \ **Category:** Successful Athletes Podcast\ **Tags:** podcast\ **Created:** [January 23, 2021, 3:26am UTC](https://www.trainerroad.com/forum/t/5w-kg-on-low-volume-training-with-michael-brophy-successful-athletes-podcast-36/51597 "2021-01-23T03:26:51Z")\ **Posts on this page:** 20\ **Page:** 1
**Author:** ![Jonathan](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/jonathan/32/15_2.png) [@Jonathan](https://www.trainerroad.com/forum/u/Jonathan)\ **Post date:** [January 23, 2021, 3:26am UTC](https://www.trainerroad.com/forum/t/5w-kg-on-low-volume-training-with-michael-brophy-successful-athletes-podcast-36/51597/1 "2021-01-23T03:26:51Z")
Michael Brophy is a Physical Therapist, partner and father who uses TrainerRoad to get faster, but also to keep in touch with friends. Using Group workouts, he’s managed to maintain over 5w/kg with diligent early morning training sessions. Find out what he does to enable the sort of consistency he needs to achieve such a high level of performance. Tune into Michael’s episode premiere on YouTube, Monday, January 25 at 8:00am Pacific on YouTube! * * * #### Michael's Episode [![](https://global.discourse-cdn.com/trainerroad/original/3X/c/d/cd97750ce34ddd37852f567372ac8632d6c5dd91.jpeg "5w/kg on Low Volume Training with Michael Brophy – Successful Athletes Podcast 36") ](https://www.youtube.com/watch?v=kDwhlT96f24) * * * #### Topics Covered in This Episode - When Michael trains amidst his life responsibilities - How much of an FTP increase Michael has achieved with TrainerRoad - Michael’s tips for early morning workouts - How Michael makes sure he can be consistent with his training - Why Michael follows a low-volume training plan - How Michael uses Group Workouts to make his training more consistent - What is Michael’s “why” for training * * * #### TrainerRoad Podcast Network [Submit your Question to the Ask a Cycling Coach Podcast](https://www.trainerroad.com/podcast) [Subscribe to the Ask a Cycling Coach Podcast](https://www.trainerroad.com/podcast) [Subscribe to the Successful Athletes Podcast](https://www.trainerroad.com/successful-athletes-podcast) [Submit your story to the Successful Athletes Podcast](https://www.trainerroad.com/successful-athletes-podcast) ---
**Author:** ![Jonathan](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/jonathan/32/15_2.png) [@Jonathan](https://www.trainerroad.com/forum/u/Jonathan)\ **Post date:** [January 23, 2021, 3:27am UTC](https://www.trainerroad.com/forum/t/5w-kg-on-low-volume-training-with-michael-brophy-successful-athletes-podcast-36/51597/2 "2021-01-23T03:27:00Z")
Pinned globally on January 23, 2021, 3:27am UTC ---
**Author:** ![mathieurrr](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/mathieurrr/32/80189_2.png) [@mathieurrr](https://www.trainerroad.com/forum/u/mathieurrr)\ **Post date:** [January 25, 2021, 5:00pm UTC](https://www.trainerroad.com/forum/t/5w-kg-on-low-volume-training-with-michael-brophy-successful-athletes-podcast-36/51597/3 "2021-01-25T17:00:43Z")
Michael, what kind of workouts do you do to supplement the low volume plan? I think you said you normally ride 5x a week so there would be 2 workouts a week that are “extra”. Do you pick from a list a favourites or look into the what would be in mid volume? Great interview! ---
**Author:** ![mgbroph](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/mgbroph/32/7746_2.png) [@mgbroph](https://www.trainerroad.com/forum/u/mgbroph)\ **Post date:** [January 25, 2021, 5:50pm UTC](https://www.trainerroad.com/forum/t/5w-kg-on-low-volume-training-with-michael-brophy-successful-athletes-podcast-36/51597/4 "2021-01-25T17:50:19Z")
Recently I’ve been gravitating toward Townsend. I find that it’s low enough for recovery between hard days, but still feel like I’m getting something. Personally being on a standard fluid trainer I don’t love the workouts, like Baxter, that require me to change wattage very frequently. So, usually for my easy rides where I know I’ll be in a conversation or watching something - I prefer to choose the more steady unchanging workouts. I do have a list of favorites that I’ll share later today. Almost all of them are less than 1 hour, which helps for when I don’t have time to search through the whole catalog. ---
**Author:** ![SlowInAllSports](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/slowinallsports/32/45810_2.png) [@SlowInAllSports](https://www.trainerroad.com/forum/u/SlowInAllSports)\ **Post date:** [January 25, 2021, 5:59pm UTC](https://www.trainerroad.com/forum/t/5w-kg-on-low-volume-training-with-michael-brophy-successful-athletes-podcast-36/51597/5 "2021-01-25T17:59:47Z")
I’d love to see the list too! I’m in a similar spot, doing low volume early in the morning but supplementing up to at least 5 days a week, and similarly prefer more steady workouts. Thanks for doing the interview. I love this serious and really appreciate your insights. ---
**Author:** ![toleary](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/toleary/32/7746_2.png) [@toleary](https://www.trainerroad.com/forum/u/toleary)\ **Post date:** [January 25, 2021, 10:34pm UTC](https://www.trainerroad.com/forum/t/5w-kg-on-low-volume-training-with-michael-brophy-successful-athletes-podcast-36/51597/6 "2021-01-25T22:34:40Z")
Great interview Michael, enjoyed the discussion on the challenges of getting workouts done despite Work & family & little people ---
**Author:** ![mgbroph](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/mgbroph/32/7746_2.png) [@mgbroph](https://www.trainerroad.com/forum/u/mgbroph)\ **Post date:** [January 25, 2021, 11:55pm UTC](https://www.trainerroad.com/forum/t/5w-kg-on-low-volume-training-with-michael-brophy-successful-athletes-podcast-36/51597/7 "2021-01-25T23:55:46Z")
Here’s my favorites list: Birling +1 - 20 min sprints Cartwright +2 - 30min threshold Clyde - 20 min more of a warm up Dans - 30min recovery Geiger -5 - 30min sweet spot Gendarme -3 - 30 min short shorts VO2max Gendarme -6 - 45 min short shorts VO2 max Lola -1 - 1hr with 30min threshold interval Lolita - 45 min version of the above Monitor -5 - 30 min sweet spot Muir - 1 hr endurance Pettit - 1 hr endurance Taku - 30 min endurance Townsend - 1.5 hr endurance Townsend -1 - 1.5 hr endurance Tunnabora -5 - 30 min sweet spot Twin Peaks -2 - 30 min Threshold ish ---
**Author:** ![ljuvlig-bawdy](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/ljuvlig-bawdy/32/114749_2.png) [@ljuvlig-bawdy](https://www.trainerroad.com/forum/u/ljuvlig-bawdy)\ **Post date:** [January 26, 2021, 12:25pm UTC](https://www.trainerroad.com/forum/t/5w-kg-on-low-volume-training-with-michael-brophy-successful-athletes-podcast-36/51597/8 "2021-01-26T12:25:09Z")
I enjoyed that one, pretty relatable in terms of life/work/bike balances. Nice to see that despite my lowly ftp (a summer solo pottering and night shifts will do that) and being fat that my plan of low volume consistently with added 1 or 2 depending on life sounds like it will pay off eventually. Think I might be picking from @mgbroph’s favourite list for the extra Sat session. ---
**Author:** ![velopiano](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/velopiano/32/53578_2.png) [@velopiano](https://www.trainerroad.com/forum/u/velopiano)\ **Post date:** [January 26, 2021, 3:00pm UTC](https://www.trainerroad.com/forum/t/5w-kg-on-low-volume-training-with-michael-brophy-successful-athletes-podcast-36/51597/9 "2021-01-26T15:00:44Z")
You’re basically me with an extra 30 watts and minus 30 lbs lol. Congrats on the upcoming second little one! Same boat, getting in the trainer now while I still can. ---
**Author:** ![Robert\_Cartin](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/robert_cartin/32/38114_2.png) [@Robert\_Cartin](https://www.trainerroad.com/forum/u/Robert_Cartin)\ **Post date:** [January 26, 2021, 3:27pm UTC](https://www.trainerroad.com/forum/t/5w-kg-on-low-volume-training-with-michael-brophy-successful-athletes-podcast-36/51597/10 "2021-01-26T15:27:00Z")
Hey Michael are you going to race any of the Cane Creek races this year? ---
**Author:** ![Tom\_Gurden](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/tom_gurden/32/7721_2.png) [@Tom\_Gurden](https://www.trainerroad.com/forum/u/Tom_Gurden)\ **Post date:** [January 26, 2021, 3:42pm UTC](https://www.trainerroad.com/forum/t/5w-kg-on-low-volume-training-with-michael-brophy-successful-athletes-podcast-36/51597/11 "2021-01-26T15:42:59Z")
Really enjoyed this podcast. I’m also in a similar position in that I have a 20 month old and now a 4 week old! I’m the stay at home dad and currently my time to train is the 1.5hr nap time for the 20 month old between 130-3pm ish. I can see that changing in the future and will probably need to move to early morning workouts to keep structure but the low volume is also working for me as a constant and I seem to be able to guarantee getting those workouts in. ---
**Author:** ![ibaldwin](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/ibaldwin/32/44413_2.png) [@ibaldwin](https://www.trainerroad.com/forum/u/ibaldwin)\ **Post date:** [January 26, 2021, 5:04pm UTC](https://www.trainerroad.com/forum/t/5w-kg-on-low-volume-training-with-michael-brophy-successful-athletes-podcast-36/51597/12 "2021-01-26T17:04:23Z")
Very cool to hear a TR athlete that rides and races Pisgah. Good luck at the stage race, hope it can happen this time around. Pisgah is my back yard and I ride it often, I appreciate Jonathon and Michael acknowledging how difficult the terrain here can be. You have to be fit and highly skilled. I’m hoping to do some more of the single day local races here in the back country this season, we’ll see! ---
**Author:** ![mgbroph](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/mgbroph/32/7746_2.png) [@mgbroph](https://www.trainerroad.com/forum/u/mgbroph)\ **Post date:** [January 26, 2021, 7:28pm UTC](https://www.trainerroad.com/forum/t/5w-kg-on-low-volume-training-with-michael-brophy-successful-athletes-podcast-36/51597/13 "2021-01-26T19:28:02Z")
That’s the race series I usually participate in. I try to do the 3 SC races for our state championship. Last year I did Mezzeppa as well. Unfortunately, the stage race overlaps with one of the SC races this year. We will see what happens, but yea I plan to do a few of the ones closer to home. ---
**Author:** ![mgbroph](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/mgbroph/32/7746_2.png) [@mgbroph](https://www.trainerroad.com/forum/u/mgbroph)\ **Post date:** [January 26, 2021, 7:34pm UTC](https://www.trainerroad.com/forum/t/5w-kg-on-low-volume-training-with-michael-brophy-successful-athletes-podcast-36/51597/14 "2021-01-26T19:34:04Z")
When I started my FTP was 290 and weight was closer to 160 lbs. I never tried to lose weight but shifted away from gym workouts to cycling more and more. Also, read The Endurance Diet and have adopted a lot of that practice - as much as is realistic. ---
**Author:** ![mgbroph](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/mgbroph/32/7746_2.png) [@mgbroph](https://www.trainerroad.com/forum/u/mgbroph)\ **Post date:** [January 26, 2021, 7:36pm UTC](https://www.trainerroad.com/forum/t/5w-kg-on-low-volume-training-with-michael-brophy-successful-athletes-podcast-36/51597/15 "2021-01-26T19:36:20Z")
A 30 mile ride in Pisgah is like 50 at a normal trail system. The place is so much fun, but really demanding. ---
**Author:** ![Robert\_Cartin](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/robert_cartin/32/38114_2.png) [@Robert\_Cartin](https://www.trainerroad.com/forum/u/Robert_Cartin)\ **Post date:** [January 26, 2021, 8:03pm UTC](https://www.trainerroad.com/forum/t/5w-kg-on-low-volume-training-with-michael-brophy-successful-athletes-podcast-36/51597/16 "2021-01-26T20:03:24Z")
Awesome! I live fairly close to Harbison so hope to see you there. ---
**Author:** ![ibaldwin](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/ibaldwin/32/44413_2.png) [@ibaldwin](https://www.trainerroad.com/forum/u/ibaldwin)\ **Post date:** [January 26, 2021, 9:43pm UTC](https://www.trainerroad.com/forum/t/5w-kg-on-low-volume-training-with-michael-brophy-successful-athletes-podcast-36/51597/17 "2021-01-26T21:43:38Z")
> [@mgbroph](#): > > A 30 mile ride in Pisgah is like 50 at a normal trail system. Now I know for sure you’ve been there. 😀 Thanks for sharing your insights. 5 w/Kg is something to aspire to for sure. Any chance you ride with the Southpaw Cycles crew? ---
**Author:** ![mgbroph](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/mgbroph/32/7746_2.png) [@mgbroph](https://www.trainerroad.com/forum/u/mgbroph)\ **Post date:** [January 26, 2021, 9:46pm UTC](https://www.trainerroad.com/forum/t/5w-kg-on-low-volume-training-with-michael-brophy-successful-athletes-podcast-36/51597/18 "2021-01-26T21:46:35Z")
I live in Myrtle Beach, so I ride for a shop called Pee Dee Bicycle Co. I have ridden with some of those folks. Erik was around when I was in college at Clemson. Super fast and a nice guy. ---
**Author:** ![JeffCoyle](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/jeffcoyle/32/17892_2.png) [@JeffCoyle](https://www.trainerroad.com/forum/u/JeffCoyle)\ **Post date:** [January 29, 2021, 4:09pm UTC](https://www.trainerroad.com/forum/t/5w-kg-on-low-volume-training-with-michael-brophy-successful-athletes-podcast-36/51597/19 "2021-01-29T16:09:49Z")
Michael: fantastic interview! And thanks for answering questions here. Your watts/kg is insane! After 4 solid years of TrainerRoad, I just hit the 250 FTP mark (at 188 lbs.), which I’m happy with. Hoping to get to 300 before the end of the year. I can’t help but think the difference maker for me would be getting my weight down – not to 146 lbs. – but at least down to 170-175 at 6’1". Sounds like you didn’t intentionally lose weight. Any other tips? I’m guessing you’re not an IPA drinker?! Thanks. ---
**Author:** ![CarstenErkel](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/carstenerkel/32/7721_2.png) [@CarstenErkel](https://www.trainerroad.com/forum/u/CarstenErkel)\ **Post date:** [January 29, 2021, 5:48pm UTC](https://www.trainerroad.com/forum/t/5w-kg-on-low-volume-training-with-michael-brophy-successful-athletes-podcast-36/51597/20 "2021-01-29T17:48:58Z")
Hi guys, Pisgah is my backyard as well. I would love to do the Stage race as well, but it is so hard to justify the cost and vacation time to ride on the trails, which I am able to ride at any given weekend. I participated in a few of the Pisgah Production races throughout the last years. I did the Pisgah 111K course as a solo, self supported ride/race last October to compensate for the event cancellations. Reach out, if you are interested in a ride partner. Most of my rides are very early in the AM, since I have 4 kids. [Next page](https://www.trainerroad.com/forum/t/5w-kg-on-low-volume-training-with-michael-brophy-successful-athletes-podcast-36/51597.md?page=2)