My training road to 4.0 w/kg

First of all few words to TraininerRoad team.
You guys are awesome. I love your app, podcast and pretty much everything what your are doing. Thanks!

This is a post to my past self.
You can really achieve 4.0 w/kg. Seriously.

Just keep training consistently.
Sometimes it is hard I know you can do it. Don’t be afraid to push yourself slightly beyond that you think you can but also don’t get too deep. Balance is the key.

Cycling is fun.
It should be at least for you. Remember it is is a hobby. Ok maybe more than that but still If it is not fun anymore you are doing something wrong.

Diet is important.
McDonalds is ok, Pringles are ok, kebabs are ok just don’t eat them every weekend. Do weight ins once a week and keep an eye on trends.

TR works
It works and it works even better if you can buy a good floor fan. Think how you can improve your comfort. Good playlist, find good podcast, buy some wireless headphones, do yourself recovery drinks etc. Treat yourself.

Here is the proof

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Great work there - congratulations on a significant cycling performance milestone :+1:t2:

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Thanks for the insight - what intensity plan are you on? I would assume it is not mid or high volume as I would have hoped for a bigger increase in Wattage in that case? Below 60kg is very light so it is probably (more) difficult to shed more weight compared with gaining some more power in the future. W/kg is not going to help you that much on long flat routes vs. raw power… 4.0 is still awesome in any case and I wish I were somewhere close to that! :slight_smile:

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Yep, just Monday, Tuesday, Wednesday, Thursday and Friday for me too but I’m still overweight.

Seriously though, great post and well done :+1:

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Congrats, and extra points for *nix :tada:

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Great work! You’re an excellent example of ‘real world’, non-linear improvement, with some significant fluctuations along the way.
Well done, and good luck with your future goals.

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Actually I’m on a Mid Volume plans because I can only train 8-10h a week.
It is quite hilly here in Moldova so that’s why I tend to focus on weight more than absolute power. To be honest it was also easier to get this magic w/kg number this way.
And yes I’m not so fast flats :slight_smile:
Thanks

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How tall are you?

Great job!

Is this tracking file in MS DOS?

Brings back memories…

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If I had to guess, that screenshot was actually made on a mac.

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Great progress! Extra points for the Matrix aesthetics.

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I deleted my comment, I figured we should all try and be positive (not that I was particularly negative).

Keep at it :grinning::grinning:

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I’m 36 y.o and I’m 178cm / 5.57ft

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What I like about this is that you show consistent progress over time (and even some setbacks) but not a huge jump in a short period of time. Its just shows all of us that eventually hard work and consistency will pay off. Well done!

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Well done - great achievement…this shows 2 of the things I have noticed. 1/ It is easier to get a high w/kg when you are light. I weigh between 60-61kg depending on the day of the week and have a TR FTP from the ramp test of 300W but in terms of true hour power I can put out about 270W on the road bike…bit less on the TT bike for 60 mins. So a higher w/kg is a bit easier if your tiny and an ex marathon runner like me! or you. 2/ If you want very high power you need to be bigger. Most of the guys who beat me in TTs have inferior w/kg to me but they just are bigger and put out more watts! I would do hill climbs if I didn’t live in the Fens in the UK :roll_eyes:

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Or you can be ex-rower and then have all the power you want. Who cares about W/kg when your FTP is around 400 or 480W. I hate ex-rowers :wink:

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The Fens! As if there’s more then one of us on TrainerRoad from here!

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well you might if you were climbing Alpe d’Huez…but since I live in the flatlands of the SE of the UK then I take your point! :grinning:

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An ex-British rower lives nearby. He’s ridiculously strong

Norfolk TR user here. The KOM on our most prestigious hill is like 2.5 minutes :laughing:
In-laws live in Peterborough - have cycled over to Rutland - there are a couple of short, but steep ones there…

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