I have a dream and I want it to become reality

Training
25

I think his pr is 400w for 20min, not sure about his current weight but he used to race at 69kg so about 5.8w/kg. That would put his FTP around 5.5 or a bit less which is not crazy high for a pro.

2 Likes
26

Even if you are, then you need to work on all of them and refine your approach, especially as it comes to rest and nutrition. That is, you should know the answers to the following questions (feel free to share the answers):

  • How much do you sleep per night on average? (You can give the 1-week or 1-month average, whatever is easiest.)
  • What does your macro distribution look like, e. g. how many grams-per-kilogram-of-bodyweight do you take in for carbs, proteins and fats? What are your targets and why?
  • What is your rest day/rest week protocol? Do you just sleep more or do you do foam rolling or mobility exercises?
  • What is your role within your current team? Do you have a mentor or mentors? What has their feedback been for the last season?
1 Like
27
  • Sleep: I am in bed for 9h and get about 8h of sleep.
  • Nutrition: 1.5g/kg of fat, 2g/kg of protein, rest of the energy needs are accomplished with carbs. On easy/low intensity days I get a little more fats, I feel sluggish when I eat too many carbs on easier days. I donā€™t take any supplements besides vitamin D. I should probably get more sodium, but I donā€™t like to much sodium, because it makes me feel puffy.
  • Recovery: 1 day/week completely off, 1 recovery ride. I donā€™t do foam rolling, as it makes me feel worse. I do mobilty work 3x/week.
    I get about 15k steps a day, wich probably hinders my recovery and performance
  • Team: currently not on a team, mainly focusing on granfondoā€™s and virtual racing.
29

Sounds like you are doing a lot of things right already. The biggest get seems to be:

Then why donā€™t you try to find one? That seems like a huge get for you. This is not just about event types, but gaining access to a community, sharing knowledge and experience, and to have a shot at being serious.

30

Good tip, I should probably surround myself more with like-minded people.

1 Like
31

You should get a license and start racing immediately. Learn who is fast and make friends with them. Keep us updated, at 5.6 w/kg you have the genetics to be a pro already once you learn how to race. My old roommate was on a conti team for a few years with barely more than 5.1-5.2 w/kg, though he was a lot heavier so he was doing 360-380w for 20ā€™. Another guy I rode with in college was < 6 w/kg and rode for multiple world tour teams. I recently met a local guy that was on movistars devo team that just got picked up on a conti squad and he is probably around your level.

If I had your numbers I would not be on this forum asking dudes with 4 w/kg what my potential is lol.

6 Likes
32

Well, Iā€™ll take that as a compliment. Finding a team is definitely a goal for 2025.

2 Likes
33

These are very good points. I would add one thing for context: @Lukas1 is a lighter rider (63 kg, 330 W for 20 minutes), so I would also focus on absolute power and good race craft (to be more efficient).