Anyone over 50 at 4 watt/kg? Can I make it? (Long)

That’s good info.
When you say that “it was the first time that you have done any real vo2 work in many years”. Was that through the standard TR build phase or did you modify it?

I think that I am at a disadvantage just starting compared to those who have been cycling and building a base for years. I still think that it is doable.

I modify the TR plans. For build, I used the high volume sustained build plan as my base and used the Tuesday/Thursday workouts from those plans. For me, I can only really handle 2 days of hard v02 max intervals per week (mentally as much as physically). Saturdays are always a long outdoor ride where I try to get around 300tss and shoot for 60-90 minutes at threshold or higher and a bunch of tempo work. Fridays and Sundays are mostly filler work to make sure I’m at least getting the target TSS for the week, but I was usually exceeding it. The meat of the v02 work is really just 2 days per week and I made sure those were quality days. Those intervals suck so bad for me, but they really produced results.


Man I don’t hate the intervals so bad if they are 90 minutes or under, but anything over 90 minutes on the trainer are torture to me.


I admire anyone who can do a 3-8 minute zone 5 interval indoors.

I haven’t done that for 9 years – I can’t wrap my head around that anymore.

I try stuff like 10 x 2:00 on :30 rest, but no mas on 4 minutes at 120%!


I’m 55, 5’8".

261 @ 154lb = 3.75w/kg

Target for April 2020 (when I’ll be 56)
271 @ 149lb = 4.00w/kg

For most of us I reckon losing a few lbs is easier than adding watts to our FTP. Will power vs hard work and suffering!

My wife will be giving me a hard time for being “boring” when the proper healthy eating kicks in. :rofl:

Currently I’m allowing myself sweet treats but I’m alcohol free in November and will do December 01 to 23 with no alcohol or processed sugar. I’ve published it now, so I have to stick to it!


You and I are real close size wise, you just have the 40 more watts that I need in order to get to 4w/kg. Unfortunately loosing the weight will be really hard for me. I have never drank alcohol and I haven’t eaten processed sugar or anything fried in years. (My wife has thought that I was boring for a long time. lol)
I bet you drop that seven pounds like a rock if you cut out both.


Haha, I know the feeling, lol! It’s only 5lbs I need to drop, it’ll just take a bit of willpower to not snack, I always have the excuse that I’m “really fit and healthy so it doesn’t matter”. And I love snacking, at all times of the day!

Good luck with your own TR plan - sounds like dropping lbs is not an option for you.

1 Like

Thanks. I can loose some, but it will likely be muscle, which I can loose, but I don’t know if I can increase my power while doing so.

1 Like

Besides a drop in FTP from a fall layoff, you’d think that last couple of pounds would be easy. I’m 5’9" 153.5 lbs. I’d like too get to 150lbs/68kg even but they are the most stubborn ones. I don’t think at this point in life, I’ll crack the 300W mark so I best stay thin

While I’m still <50yrs old, this is pure nonsense! Don’t listen to these people. I haven’t read the thread yet, but I imagine others are saying the same thing. There are plenty of 50+ here w/FTP over 3.5w/kg and plenty over 4w/kg. They will probably chime in as well. Don’t limit yourself. Do the training. Eat right. Sleep well. Rinse and repeat. Consistency is key especially as we get older.


Any hard rules around age and power output have to be junk. I am 48 and around 4 w/kg. One of my riding buddies is 53 and at least 4.5 w/kg. And guess what? He trains a lot more than me, thats why he has the watts.


A fair few 50+ 4W/kg guys in my club and local races. They’re all pretty consistent with their riding and recovery and have been for a number of years though, at that age I don’t think many people have the genetics to hit those numbers without paying attention to the details. The top end power seems to decline more quickly than threshold (and/or the older guys are staying competitive through volume and not doing a lot of high intensity training).


It’s a goal I have i mind but I’m flexible as I’m more interested in what changes my 28 week training plan over the winter delivers in terms of improvements for endurance, speed and strength on local roads and the essential ability to break my mates on a hill.

However maxing out FTP improvements out my training through quality nutrition and rest are the main focus.

Get these right and everything else will drop into place. We just have smaller room for error at our age than younger riders!

Thanks guys.

Would I be best served doing the base phase then the build phase and repeat or could I get away with doing say an extra four weeks of build?

Extra build puts significant strain on your body and you’ve noted that a limiter for yourself is the amount of sleep to get. The link below provides some guidance for your next steps.

Personally if I were in your position I would be trying to max out my body’s adaptation through improved rest?

1 Like

That is my main focus right now and I’m trying different things to improve the sleep I’m getting. I think that I can be in the bed for 8 hours, but I need to improve the sleep that I get during that time.
I’ve watched TR podcast on sleep a few times and there is some good info there.

1 Like

At 47 I’m at 4.2 on the trainer, 4.6 outdoor right now. Peaked at 4.8 in July. I think a big metric people don’t use is ‘pounds per inch’. TDF Winners are around 2, sprinters at 2.2 and don’t get much heavier than that. If you have too much upper body mass 2 may not be in the cards. 2.2 should be though.

Of course that’s not 50 and supposedly some people drop off like a rock somewhere between 46-54.

1 Like

Can we change that to 46 to say 58?lol I’m 54 right now and I don’t need to be dropping like a rock.

I’m at 2.13 pounds per inch now and can get to 2.1 by loosing 2lbs, which I will likely do in order to get to an even 65kg.

1 Like

Yes I agree 100%. My point, I guess, was more along the lines of if you want to improve, it’s important to use data that is comparable. Going from a gym bike then to an SRM to virtual power etc…would make training adaptations much more difficult.

It’s supposed to be 10% per decade after 40, but most of the loss (up to 70yrs) can be offset by training. Delaying the decay is only observed in men though for some reason.