LOWEST genetic limit?

Training
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So we hear all the time both on these forums, and on the podcast, people talking about what’s the highest genetic limits for ftp, 4w/kg, 5w/kg etc which is obviously gonna be different for every person.

But here is one ive never heard before: what would be the LOWEST genetic limit you would think a person could have, without including asthma etc obviously, but a seemingly healthy person.

Theoretically asking for a "friend":wink: that’s been riding 200+ hours a year for 3 years but can’t seem to get much over 2w/kg (150 watts)

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I think I’ve heard @Nate_Pearson say on the podcast that 3w/kg should be achievable for most healthy adult males with some structured training.

If your ‘friend’ is stuck at 2w/kg after that type of training volume for three years I’d encourage them to take a look at their training consistency as well as intensity. It is also possible that they are carrying a bunch of extra weight that is limiting them.

If you post details to their training (a public trainer road profile would do) and weight history I can take a look and see if anything jumps out at me

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and are below 35. This is gut feeling though, I don’t know if this is true.

Subtract .25 watt/kg for every 10 years past 30.

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200 hours a year just isn’t very much volume especially if there are extended breaks. You won’t make year on year gains without more stress. Your ‘friend’ needs to try and ride more. Even getting to 6-8 hours a week while maintaining some structure will make a huge difference.

Not saying you can’t make improvements over the short term on those hours but long term more volume is needed, even if it isn’t all year round.

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This is interesting topic for me. I’m skinny and a hard gainer. Much more marathon build versus sprinter. I’m 54, 6’2" about 170lbs. I haven’t gotten close to my max yet but I’m hoping to be 3w/kg next year. (2019)
Don’t race but I’m hoping to be able to join the A group ride later next year. Sub 5hr flat century hopefully in aug/sept.

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I did 342 hours 5600 miles mix of mtb cx races and road . I don’t ever concider that real training. My w/kg is like 4.1 thankfully I’m short and aero AF and can sprint. I try to stay away from races with extended climbs. 200 hours is like maintenance to stay where you are. If your friend wants to improve I’d put them on a real training plan 8+ hours a week if that doesn’t make improvements in 6mo then maybe it’s just never going to happen. Unless this person is fat and they are already doing 300w+ but weight 300 pounds. Then Watts are there and weight needs to go. Just because someone has high kg doesn’t need they will be able to sustain 500w, even less so that they can as o2 needs to go to other places

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Yeah, I agree. I train 50 hours a month in the summer months.

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I imagine someone born with no legs would have a pretty awful FTP.

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Unfortunately my legs can barely even handle mid volume, they definitely won’t keep up with high volume. I might have to just rethink bike racing with my genetics.

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Mid volume is, I think, around 7 hours a week (or around 360 hours/year). That’d be nearly double your current time over the course of the year. Do you have your weekly time and TSS numbers for the past year?

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You don’t have to jump straight to a higher volume plan. Adding more stress should always be progressive. If you’ve been doing low volume, stick with that at first, but add an extra aerobic endurance ride, or go for longer versions of the workouts in the plan… the mid/high volume plans will give you an idea of what to sub in.
Build up slowly over a few weeks just adding zone2 intensity.
When it starts to feel like too much, take a recovery week, step the volume back a week or 2 and start building again.

Or, try mid volume but reduce it a little, such as…

  1. Take a recovery week after every two work weeks.
  2. Drop to minus versions of the workouts or sub in the equivalent ride from the low volume plan.
  3. Drop the Wednesday endurance ride and/or change Sunday to an easier ride.
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And 360 trainer hours/year is a lot for many. I still think 1 hour on the trainer is way more than 1.5hrs outside but, even at 1.5 that’s 540 hours.

So @alexstenerson give the MV plans a chance. Understand that racing is hard, duh. But, it’s a lot about learning how to race too (thinking more road events, but def triathlon too). Maybe it’s not for you but, don’t give up after 1 failed effort. Aaaaaaand you need to blow 200 hours/year away in 2019. IMO you’ve not come close to seeing your potential. Real training hurts and can feel like work sometimes.

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