How Much Can You Increase Your FTP?

[@DylanJohnsonCycling]

Training plans are now available! Use the code KZbin to get 15% through the end of the month: www.trainingpeaks.com/coach/dylanjohnson#trainingplans

[@andrewjansen6723]

Link not working?

[@t.e.r.sven2.0vs.daskaltest59]

@@andrewjansen6723 Yep... Does not work me, too!

[@Bendersnatchling]

It's a VERY late answer but I will probably watch this video once a year ;) When you say that genes determine how far we can go, I would be so sure. Epigenetics suggests that contrary to what we believed it's less that genes determine what we can do, but what we do determine which genes are switched on and which ones are switched off. I don't know what the governing factors are, and genes surely play a role, but it might just be that (early) childhood and general lifestyle have a bigger influence on what we can do (on a bike). So....if whoever reads this thinks he or she has no talent...stick with training and find good habits. Your body WILL adept. As always, take care and thanks for the video!

[@jonathanroberts7039]

I'm pretty sure I added 15 watts to my FTP when I clicked Subscribe

[@elisamuelsanchez4803]

​@Bernie Sanders Please run again for President 2024

[@theamateurcyclist3873]

😂😂😂🎉

[@TheRealNonoh]

Your material is much better than GCN’s. Keep it up bro!

[@austinbenesh1193]

Differing purpose than GCN.

[@geg_otmopo3]

Anything would be better than those paid fucks

[@umaxi96]

GCN is just like Top Gear

[@michaeldelgadilloii2940]

This is going more in-depth, GCN is just giving some workouts and ways.

[@a.g.4843]

yes, far better than GCN. Thanks, Dylan!!

[@denvergriffin5555]

The "two or three" sessions per week recommendation in Seiler's article applies to people who train 10 to 14 times per week (which yields the 80-20 ratio). 7:18 - the words before the highlighted "two or three" - they are important. If you are not a pro cyclist or a trustifarian with unlimited time to ride your bike, and instead train 5-7 times per week . . . or 3-4 . . . make only every fourth or fifth workout hard intervals (so that those sessions can be really hard - that is Seiler's major point and contribution to endurance science - polarization).

[@AB-fh9zh]

Just to give this a bump. I think this is a crucial addition to an overall very good video.

[@MrErico12345678]

intensity regulation becomes much more important when you train alot. with only 3 workouts a week you can and should make them quite hard

[@jarnozondag694]

Went from 245(December last year) to 303(yesterday) as a u19 road racer. I'm pretty happy with it. First year racing and can already keep up with the guys!

[@roebbiej]

Hey Jarno, I see you've made the kind of gains that are in line with my goals. I want to do a complete year of proper training to increase my fitness as much as possible (and for races). I've made a plan with 4 months of base training, starting with 6 hours and working up to 11 hours a week of zone 2 training. Then I will gradually include interval sessions with Increasing intensity. Can you tell me what you did to get those gains? I'm I on the right track? cheers from the Netherlands

[@roebbiej]

@Seppe De Vos mijn dank is groot! Knap dat je zo goed bent op zo'n jonge leeftijd. Heel handig, al deze informatie van je! Train jij het hele jaar door zo? Of doe je aan periodiseren? Ik wil per periode specifiek trainen: in de winter 90% duurvermogen, dan naarmate de zomer nadert train ik hogere zones, vergroot ik de intensiteit en minder ik het aantal kilometers gestaag. Wat is jouw ervaring?

[@roebbiej]

@Seppe De Vos geweldig man, nogmaals bedankt.

[@ronm7114]

@Seppe De Vos ik ga me vooral op het vlakke richten deze winter en minder op sprint. Zodat ik een hogere basis krijg en daar weer hogere pieken op kan bouwen tijdens de zomer.

[@ronm7114]

​@Seppe De Vos was ik ook zeker wel van plan. Maar dan 1x per week

[@laswa1926]

I'm not going to lie. I love your videos and i don't even cycle.

[@dhldt1021]

😹😹 Dylan is awesome. Yes, his videos are superb.

[@w4yland3r27]

I'm impressed with how much useful, clear, and concise information you packed into this video. Subscribed.

[@ronetele13]

Just watched this again. So clear, informative, and, best of all useful. I’ve probably recommended this video to 100 other cyclists (many newbies) in the 3yrs since you put this out. Many thx Dylan!

[@yutehube4468]

Yep. He tells you what you need to know with no fluff or nonsense.

[@MichaelRWright]

Dylan, you are simply the very best on KZbin! ....and any others out there! THE BEST!

[@tas3159]

Thanks! Your haircut is much better now ;-)

[@shajardror]

This. Very much. It felt weird getting advice from a 23 year old.

[@tas3159]

@@shajardror אז אני לא הישראלי היחיד פה 😉

[@onthepedals318]

Can you haircut increase your FTP? ;-)

[@rodc4334]

@@onthepedals318 For some people it does increase power to weight ratio.

[@auresk11]

Sharing my own progression : went from 244 to 280 ftp in 6 months

[@bunkerman99]

Thanks. I started riding in my 20s after D1 College Swimming and that was 40 years ago. What I have noticed is that sometimes speed plateaus but that that is a good time to work on endurance. If you can ride 21 mph for an hour in the last hour work on 21 mph for 70 minutes at the end of a ride then later add more minutes. In other words some areas of fitness seem ready for improvement and others do not. Have you ever noticed that?

[@Aboycostelo]

Thanks for keeping that sharing spirit!

[@CarlosPF94]

Lets hope I can bust through 300 Watts for my ramp test in a few weeks. I’m on the base phase of TrainerRoad

[@johnrodriguez8253]

This is the main reason why I'm going nowhere. I've always loved cycling, but I could never be as good as my fellow riders and that's all due to genetics. I just wasn't built for it, but I love it, and above all climbing. I can't express the satisfaction I feel when I finish up a climb, even if I'm the last one to get there. Genetics plays a big role in this, but I will keep cycling until I can't no more. Enjoy cycling everyone and stay safe!! :-)

[@nadsim154]

Always bringing some gold content dude!

[@twowheelslater7112]

That was a particularly good video. I overreached last month and doubled my training load with a race mixed in and I'm paying this month. I have a race in 8 days and feel pretty beat. I think I hurt my chances in a race I really need a good result in if I have any thoughts of coming from behind for the championship win. I have been trying to dig myself out of a hole since an early season injury that took me off the bike for 6 weeks about 4 months ago. Been doing rides 3 days where I rip my legs off trying to keep up with the fast guys then a low and slow on another day. I think my body is teetering between over training and adapting. This video reinforced what I really need is a break to get out of this mid season slump. I guess I'm gonna do a moderate workout today a shortened high intensity in 4 days another 2 days after that if I feel it then race 2 days later and just see how it goes. Wow that was a long comment for youtube lol. Anyhow thanks for the video. Dude be all OK random person you do that.

[@yutehube4468]

It's great that you showed how vastly different results happen but you still gave a ball park figure of a 50W gain in the first 12 months for someone that's never trained. 👍

[@shajardror]

Great video. Good advice backed up by scientific studies. Following you advice has given me good gains. Much apreciated

[@jpmoosic]

I kept getting conflicted between understanding I need to do base training coupled with needing to progressive overload but this helped me understand that I can overload with volume as well as intensity.

[@jesuscruz836]

Another great, informative, well researched video.

[@tummyfullfigger9291]

I think there’s so many variables to look at besides genes. It seems to be the go to excuse for so many. I do agree that it’s individual but what background athletically does each subject come from, what diet do they have, what is their personal rate of exertion, what type of of job do they have(do they sit all day), how long were they training before the point of the study etc etc. You touched on some of that in the video. What I’d find interesting is a study on our ability to manipulate those genes and is our potential endless due to all of those variables that can be manipulated and altered to stimulate growth. Great video once again Dylan!

[@DylanJohnsonCycling]

Agreed

[@marekzmazur2077]

Great video Dylan. Thanks for doing the dry reading on those research papers and sharing your knowledge.

[@scottcollins5522]

I love your approach. Impressed that you understand the genetic variability. I once asked another training system why they used a threshold model exclusively vs an 80/20 model. Their response was that all the good riders use a threshold model. A- not true. B- tons of other endurance sports use 80/20 models. C- the answer was not backed by any science.. Thanks for your approach

[@robertsonfamilyfarm9126]

I’m 45 years old and was given some protein powder which I don’t like drinking in summer time but I believe it helps with my ftp plus it helps with my muscle endurance , I have never had a special diet but , I believe it could make a BIG difference! Kudos

[@1carusjohn32]

Try and find something natural for protein after riding. Skyre, or cottage cheese is huge! Semiskinned milk is surprisingly high. I do skyre, semi, chocolate powder... Yep I need some direct sweet carbs, and honey. Yum yum.

[@craxytazi]

Timely video. I took a week off (6/10/19)... after which I did a 100mile mtb race where, despite a pile of adversity (flat tires, crashed) , I took 2.5hrs off my last, best time. It was a good day. It's been a couple weeks of taking things pretty chill but I still feel like a puddle. Right now, I feel like I am miles away from hitting a PB. Good message. Trying to be patient, limit anxiety... which is not my MO.

[@Advcrazy]

I just took a full 5 days off after my last race. Was feeling a bit worn out by that race anyway (still managed 3rd though 😜) have just started riding again and I actually felt ok. But I hope you’re right about coming back even stronger than before!! That would sure be sweet!!

[@rodc4334]

I thought the graph of fitness over time was very interesting. I'm just getting into endurance cycling at age 65 because my niece asked me to ride a century with her (with 6000 ft of gain no less) and I could not say no. 🤣 But I do big wall rock climbing, high altitude mountaineering, recently climbing three 20,000 ft peaks over three weeks, run the occasional marathon. I have found 9 months is the ideal training time when I really need to be in peak fitness. Which is exactly what the graph showed. FWIW best training practices for mountain endurance or running endurance are very similar to what you are telling us for cycling (as expected really). Great videos.

[@HarMegiddo]

This is the best channel for cyclists on KZbin! Thank you so much!

[@JordanMcGrath]

Being a swimmer and I guess being fairly fit and never really ridden before I was quite happy with a starting FTP of 296 (I did push myself more than I thought I was capable of). Since never riding before I am now riding everyday in zone 2 for about 35mins with one day a HIT workout (this is in addition to my swim and gym workouts). I am keen to find out my FTP progress after one month. Let me know if you are interested in the results.

[@ronm7114]

well we are waiting.

[@tomc0240]

@@ronm7114 covid maybe 😢

[@stanislavkindiakov6334]

Man, so what is your result?

[@JordanMcGrath]

Hi all, following this experiment I reached a FTP of about 330 in 3 months. I did end up extending the zone 2 rides to 60 minutes and didn’t take any days off. My training was halted after pulling a quad and I lost interest. For those interested I have taken the approach to swimming with good results. Today was a zone 2 90 minute swim - HR Ave 142 (my max Hr is 191), average speed 1.22 per 100m. Unfortunately unable to share screenshots.

[@Colin.gallagher]

This is an old video but still great info. Whenever I take a week off mid season I feel incredible first ride back

[@thinkaboutit2525]

Dylan your video's and research information are second to none! Question, can you Share info or make a video on relieving the soreness in the legs after a hard interval session? I know you can do a zone 1 ride but is there anything additional?

[@DylanJohnsonCycling]

That video should be coming soon. Thanks!

[@1carusjohn32]

At 51 I was late to discover how a good protein drink post ride can affectrecovery in the muscles.... I am sure Dylan will have insight into this... my journey was discovering skyre. By chance I was in an isle trying to work stuff out and a young female assistant asked what I was looking for. I basically said the most protein for my buck, she immediately said skyre or cottage cheese. She looked about 12, but had a sports science degree! PLUS semiskinned milk or more protein dense than full fat. And milk powder is outrageous!

[@ronetele13]

Rest is under-rated. Super useful info + agrees with my observations on all this.

[@53glowe]

First time to this channel and I must say I like what you put on the table. You have a new subscriber. Lot to like here 👍

[@carlofino4666]

excellent content! loved it

[@Dutchandstuff]

Exactly what I needed to hear right now, thanks Dylan!

[@sornii]

Watching a lot of your videos. Awesome job, keep the good work!

[@omnisis]

Dylan your content is gold! Love this channel.

[@stuartdryer1352]

It would be interesting to know how responses to a particular training protocol correlates with muscle fiber type composition. Age matters a lot. VO2 max and max HR decline and the only question is how rapidly.

[@FinTechTrav]

I went from 261 to 302 for my FTP in about 6 months

[@finnmvp50]

T&CRunningCo. How did you do it ? What was your 6 month structure etc ? :D

[@FinTechTrav]

Finn MVP I actually used the Zwift FTP builder. It was easy because I was a collegiate runner at a high level, plus I never really rode the bike before. My progress was simply fast because honestly 261 was bad for an endurance athlete of my caliber. I doubt my progress is the fast the rest of my cycling career though😂 I’ll be happy cracking 350

[@finnmvp50]

@@FinTechTrav ok :D

[@ridercanada1]

Hair !!! Lol. Another great video. Thanks Dylan.

[@swites]

I was at a plateau of 300W for yrs just due to my training hours etc remaining the same. Decided to do some club racing and weekly 1hr very intense rides over winter(tough racing!) led to a 15W increase the next summer season. So I was stoked! Then I had a bad crash. Punctured lung many broken bones 5months off the bike. Now my 1 to 5min power is pretty much back to what it was, but my ftp after 10months is only back to 280W . Thats what it used to be in Winter after little training! Very frustrating. Hopefully I can get it back eventually :(

[@averagelife5523]

Nice hair buddy 👍🏿

[@94CSPmiata]

Biggest thing I find is though I seem to not gain fitness without more time than the guys next to me on the bike... BUT at amateur Cat 1/2 XC world that time and consistency in your training(with the right type of workouts) is going to help you up more than your genetics with your race results. Elites are their own thing and even in my late 20s isnt going to be the world I race in. Keep riding, have fun!

[@erikknudsen4034]

Thanks Dylan!

[@MishMash95]

Just took a week off in the middle of an insane training block as I could feel my training catching up with me. (had seen a huge FTP jump from 270-300w in 3 months after 2 years of plateau, mainly due to inconsistent intensity, too much trash tempo, blocks of overly hard training and subsequent burnout). I never quite find recovery weeks work for me, need that mental disconnect so had it all off the bike. Got back on the next week, and as you said, yep, felt terrible, like i'd lost 20w of fitness, but still hadn't really recovered my legs, still very stiff and unresponsive during efforts. Though now it is the second week (4th session back on), and already just set a new power PB today of 270w for a little over 2 hours in a zwift race :D! Was hard but also not quite at the absolute limit, but legs felt alive and responsive -- looking forward to seeing how the next few weeks pan out :)!

[@PTSD503]

@Bernie Sanders I went from 320 to 500 in 2 weeks!

[@adammillsindustries.]

Dude!!! Hair cut is Sik as **** man!! I’ve had a week off the bike for holiday, tactical rest. Should I start back up with 2 hours of Zone 2? I want to do advanced intervals for the rest of season.

[@DylanJohnsonCycling]

Thanks! Your first ride back should be zone 2 but no reason you can't get back to intervals in a couple days.

[@fuzzybee3788]

My FTP is going up: ~150W to 190W in about a year at 55kg. Plateau incoming!

[@kristiannilsson1893]

Why did I think you meant "our jeans" instead of "our genes"? For a second or two I was like "wtf is wrong with my jeans?!"

[@bhunter189]

Nice haircut bro

[@tjsr]

Gonna be interesting to see how much I can increase my FTP over the course of this year. Back in 2008/2009 my figures were ~315W - 69ml/kg/min at 67kg (as low as 63kg at times). I've not really raced or ridden in the same way over the past 10 years or so - things have changed a bit since then, not just because of the pandemic. Have barely raced at all since 2015. I'd like to reach 4W/kg,

[@Dralbastaki]

how did it go?

[@ChrisCapoccia]

also for people who have never measured ftp, there's a significant amount that can be gained just by learning better pacing, learning how to take the test better

[@DylanJohnsonCycling]

Definitely

[@MrScott168]

Love your channel! I think I’m ready for a mid season break. I have a stage race on Labor Day weekend and I’m afraid to take a break right now. What are your thoughts on me taking next week off the bike?

[@DylanJohnsonCycling]

Do it! Labor day is a long ways away. Plenty of time to regain fitness.

[@MrScott168]

Dylan Johnson I’m going for it. I haven’t taken a week off since last year after cx season so I’m due. Thanks for your input!

[@Arunkumar-oh2gt]

Hi, Same video is posted by mistake in the description for block periodization and FTP workouts & training plans. Pls do correction if possible. With thanks, Arun kumar

[@damon123jones]

I seem to respond best and quickly to high intensity, though the depth of gains is proportional to time at level 2 intensity

[@caseycrosby9535]

Great presentation

[@cnay2983]

BHD makes me so happy.

[@timoringlein]

great video. clear and directly to the point. great work! QUESTION: I did the mid-season-break AND turned over to BLOCK-periodisation - it worked - HOW OFTEN should I do a BLOCK-periodisation-month now ? Is it a one-time-change and should I return to progressive overload in the following month or stay at BLCOK for 2-3 month ?

[@DylanJohnsonCycling]

I would do block periodization 2 to 4 times in a season when you have a big gap between races. The week off followed by block periodization is an extremely effective mid season strategy.

[@radekradek8509]

Started off with 240 FTP at 69kg (running quite competitively for 5 years already with decent 5/10k PBs) - managed to get to 315 FTP over next 12 months (steady output of 310W over 60 minute races) - injury took me out of training for almost 6 months. Getting back to regular trainings now - current FTP 265W at 72kg (34 year old), max HR 197. I wonder what it's gonna look like over next 12 months as I'm planning to do some duathlon races next year.

[@mindciller]

Excellent. I'll try some of this

[@lucasferry4738]

Very good explanation, with humor! Just found your channel and love it. Sub'd :-)

[@paulwood4142]

Off the couch I couldn't even hold 100w for an hour. I did 1 hour a day training and increased FTP by 10 watts per week up to 150w. Then gains slowed down and I gained 5w per week up to 170w. It took 3 weeks to get to 180w which is where after 3 months of training I am now. I am 38 with no previous fitness. Maybe this will help a fellow noob cyclist?

[@mflock8832]

Thanks for your great videos! I am interested in how CBD can affect your regeneration and sleep quality. Maybe this is a topic for a video, i think there are lots of studies about.

[@DylanJohnsonCycling]

I agree it'd be a good topic for a vid. I'll do some research.

[@mflock8832]

That would be great! Thank you!

[@luiserodriguez5936]

Great video

[@PatrickvonMassow]

Thanks for all the helpful information! I have a question about that: If you're clearly a natural sprinter, can you still become a decent endurance racer or is it likely you'll never get a high FTP?

[@ivodepivo21]

Iam doing Inside watt bike training. The interval trainings are set up by trainers and the change the set up every week. After sitting at a plateau of around 290/295 FTP for 4 months at 44 of age. I breaked through that plateau level and gained 20/25watts at my FTP level after just Six weeks and Faster Recovery time. My guess of this fast Improvement is that a bought a large infrared and near infrared lamp. (Not the Ones you use for Heating sores Muscles). This lamp should improve the C Cythocrome Oxidase Where Oxygen is better absorbed by the aerobic cells for ATP production and maintenance. There is much Clinical evidence in this area. Or maybe it is a really good placebo effect. 😁 Do you know about this use of Red and Near infrared lamps that improves aerobic trainings?

[@BikepackingwithFriendsTK]

Hey Dylan great video as always 👍🏻 I seem to be getting a sore throat whenever I do some high intensity stuff, is this something that could come from overtraining? Have you maybe had a same thing happening to you or one of your athletes? Greetings from Germany

[@DylanJohnsonCycling]

I do get a cough after long cold rides from exercise induced asthma. This could be related or possibly allergies? That isn't a common symptom of overtraining unless you are sick.

[@BikepackingwithFriendsTK]

@@DylanJohnsonCycling Ok, thanks for sharing your experience

[@markcurphey]

Dylan, great videos. I heard the discount code but CTS say you aren’t taking on new clients :-(

[@DylanJohnsonCycling]

I filled up my athlete load doing these videos! Did you end up signing up?

[@markcurphey]

Dylan Johnson nope. If I were to do online coaching I kinda expected the coach to be “online”. Happy to take recommendations if you have any. Training for GBDivide next year.

[@DylanJohnsonCycling]

@@markcurphey Shoot me an email at [e-mail] and let's set up a consultation to see if it's a good fit. I can take on another athlete.

[@random_vid_tt]

Hey man! maybe something about disciplince specific training? if there is such.. like TT specific? MTB etc.

[@DylanJohnsonCycling]

Great idea

[@TheTinyCyclist]

When talking about jeans, do you recommend skinny, slim fit, straight fit?

[@DylanJohnsonCycling]

Cut off

[@michaelsmart4993]

@@DylanJohnsonCycling jnco jeans

[@hemi265mustard]

Awesome video. I bet ur alter ego gets lots of tinder likes hahaha. Seriously thanks.

[@SimonReissmann]

An interesting question is also how much your ftp should change throughout the year and different training regimes. If you build up base your ftp better be smaller than during race season. Otherwise your doing it wrong.

[@rayF4rio]

The Hair!

[@keeskunkeler4554]

good vid! i learned something new. better haircut btw

[@erikknudsen4034]

As a seasoned 45 year old racer, how can I increase my ftp 50 watts by June? This is all that stands between me and the top podium spot.

[@mattnugy]

Quick (hopefully) question: When you come back from your mid-season break... do you have a typical plan for getting back into it? Or, do you just pickup training where you left off? Curious if there is anything specific one should aim for when coming off a mid-season break.

[@DylanJohnsonCycling]

You can more or less pick up where you left off but keep in mind your power will be down in the first week back. Push through your intervals at a lower power. It will shortly come around.

[@nickzaffino471]

What about group rides/races? For example, if I do a fast Tuesday night group ride (~1 hr) or a fast Sunday morning group ride (~3 hrs), I'd assume that these would replace one of the 2 or 3 interval sessions each week, correct?

[@DylanJohnsonCycling]

Exactly, a hard group ride or training race counts as one of your "hard" workouts for the week.

[@XX-is7ps]

Imposter! Where's the barnet!? :-D

[@adammillsindustries.]

Daniel Adams LOL do People from the us know what Barnet means?

[@DylanJohnsonCycling]

I don't hahaha

[@rx7r8c3r]

You should do a video on endurance fitness because basically I suck at it haha

[@Second247]

Listened to some podcast, don't remember which, where one coach coaching older athletes mentioned that he could get 50year olds to qualify for Kona (around 60ml/kg V02max). More or less along those lines. This is why whole vo2max discussion is sort of whacky and is too much focused on young people and short term progress. Most people probably will progress far more than they should "scientifically" speaking, given enough time to train: years and years. Decades even I'm around that at 40 years of age, with proper diet and weight management i might get close to 70ml/kg (i have lots of muscle to shed). I'm not talented endurance athlete, always been more on explosive side and i have NEVER responded to endurance training fast, it's been over decade long slog, literally a slog, at this point BUT i'm still improving at numbers would could be considered to be elite at my age. Yeah last year i clocked 892 hours of training, prior years being 800 ones, so it's literally been a slog

[@envia3000]

Dylan thanks for info. Great as always. I have problems with my training due I work overseas. When I am in home I train in the bike and when I a work i just run. Still when I cam back home I fell like a loss all the progress. What do you recommend to do in this cases?

[@DylanJohnsonCycling]

You can apply the same basic weekly structure that I talk about here and in my how to raise your FTP video to a running program. Adding structure is the first thing I'd do.Obviously it'd be better to be riding but you should be able to hold a decent amount fitness through running.

[@envia3000]

@@DylanJohnsonCycling thanks! I learn a lot from you.

[@palicar]

Do you have tips or insight on riding in the heat? 95F and up It seems like exerting myself when it’s blazing hot is doing harm. Go short and hard? Nice and easy? Thanks

[@DylanJohnsonCycling]

Your training should still be specific to your race regardless of the temp. I plan on making a video on how to deal with heat soon.

[@martinhavenga9519]

Should you also just do 2 or 3 hard interval sets a week if you are training for a triathlon? My plan has 2 interval sets for each sport. Or would the interval sets just be shorter for a tri program?

[@markrees6792]

Can you recommend some zwift workouts to cover doing interval training. Looking to rise my ftp and was going to start doing 3x1 hour sessions during the week (as well as a long weekend ride) . Any recommendations on the best ones to do? Thanks

[@amycgm]

Love your videos, thank you for them! This is my second summer of road cycling, and I'm beginning to wonder, is it pointless as a road cyclist to train for and participate in events without a group or club? Yesterday was my first timed event, and the riders in a pace-line were so much faster than any solo rider could hope to be. Also.... is it considered rude to join in, unannounced, on a peloton and/or pace-line?

[@DylanJohnsonCycling]

Not pointless at all. Sometimes you have to train solo although practice in the group is important so you'll want to mix in group rides. I don't consider it rude but I guess it depends on the group.

[@scottphillips5677]

A little physics, drafting is worth 15-30% power savings due to drag reductions. That's how the world tour riders go SO fast on the flat stages. The lead riders are working themselves to death, and the riders in the pack are often doing power numbers a good club cyclist could do (170-200W). If it's a race, ABSOLUTELY jump in. For other timed events (gran fondos, gravel, etc), join in, but also ask. Generally, the concern is with someone joining the group who doesn't know how to ride in a pack at speed (it's absolutely a learned skill like bunny hopping, wheelies, etc). I'm the sole rider on the Reser Bicycle Outfitters team right now, and I have no problem jumping into a mixed pack at a race or club ride. The best place to learn group riding is at a local ride (check your LBS's). Most are welcoming to newcomers (just don't immediately jump into the race-pace ride, those guys/gals are FAST and expect pack-handling skills). General etiquette: 1) NO AEROBARS IN THE PACELINE - seriously, I can't stress this one enough. It's an issue of safety (and many events/clubs ban it for good reason). 2) Take your turn - it could be shorter, it could be longer. Don't blow yourself up so you can't get back on. Generally, people take equal time turns (30 sec, 1 min, 2 min, etc) 3) Don't sprint if you aren't pulling - mostly a club ride etiquette thing. In larger groups (10-20+), you'll often see 5-10 of the strongest people doing all the pulls, and everyone else is drafting. That's totally fine, as it keeps the surge down and the speed up. Just when the county-line (Stoplight, etc) sprint happens, don't try to blast it if you haven't been pulling.

[@Bultish]

did a ramp today, 377W, would be so satisfying hitting 400, I'm 40yrs old in 3 months, maybe it won't happen😂

[@gianniq.195]

Oké, cyclo cross season starts 1 weekend of september. I’ve got 12-14 races the first 8-9 weeks. No race 1 nov because koppenberg you know. Rest the week before the last race and train volume the next 2 weeks with hit session in the last week? Or rest the first week after the last race and train one week before the next race? So one weekend without a race.

[@tgalam2170]

Hi Dylan, im such a newbie and curious about heart rate zones .. im 15 years old .. tryin to figure out my max heartrate .. done many max sprint and got around 205bpm for all out on a fresh day .. my question is why i can stay at 190bpm for 30 minutes? O thought zone 5 is only can be sustained for such a short period of time? ..and my resting heart rate is 60bpm.. love to hear your thoughts ✌🏻

[@kilburncounty]

Nice goatee!

[@JosephOchenge]

Yesterday I had a training session hit 167 ftp so how would I raise my ftp I use a mountain bike dropped bars

[@dwaynegardner8378]

What Inticity Factor does a workout need to be to be considered high intensity? Can you do 2-3 high intensity workouts and 1 moderate workout (below the high intensity IF) each week?

[@zBordiYT]

I gained 90W during my first year going from 190 to 270@81kg doing 5000km. I hope to gain at least other 60W during this season as I want to bring up the volume and aim to 8000km.

[@torinmcfarland9537]

I just watched your video on antioxidants, and I was wondering what your take is on a daily multivitamin? I try to get proper nutrition mostly from actual fruits and vegetables, but a lot of coaching/training sources suggest taking a basic multivitamin "to cover your bases". The effort/possible benefits (and cost) aren't earth-shattering by any means, but figured I'd ask

[@DylanJohnsonCycling]

The only vitamin I take is B12. Multivitamins have not been shown to be correlated with health or performance and in some studies (like ones I mentioned in that video) they are actually harmful. Most people don't need them if they eat properly.

[@gte534j]

@@DylanJohnsonCycling yeah- i think chocolate babka is specifically designed to have all the vitamins and nutrients you will ever need. Trust me- i know this fast guy and all he eats is cake and babka.

[@trbeyond]

Torin - I agree with Dylan, but if you still choose to take one just out of precaution, take it at night before bed so that it is ingested several hours after/before any training stress.

[@Devast8r34]

Thank you

[@bikeguy0]

What? No Fro? Oh man

[@adamshepard5977]

From March to September we have a Thursday Crit series, I usually do two races (30 min and 40 min) with commuting to and from the race (40 miles round trip). I do these for fun and don't rank them as important races. Can this be considered my hard interval day?

[@DylanJohnsonCycling]

Yes and an extremely effective one at that. Riding or racing with others pushes you that extra little bit so the quality is usually really good.

[@jhsidoc]

Dylan, which of the bicycle computers (Garmin Edge, Wahoo Bolt or Stages Dash) do you recommend for carrying out interval training as set up on Training Peaks site? Thanks, Jan

[@DylanJohnsonCycling]

I use the Wahoo and highly recomend it.

[@jhsidoc]

@@DylanJohnsonCycling Seems like there is no way to display the target power or target cadence zones on the Garmin or am I missing something?

[@jhsidoc]

@@DylanJohnsonCycling Hey I notice that when using the 7-zone option in the Wahoo companion app which corresponds best to the CTS zones, there is a big difference in the calculations - seems like an error in the formulas Wahoo uses. Do you agree?

[@DylanJohnsonCycling]

@@jhsidoc I haven't experienced that, may be a question for wahoo tech support.

[@Ziiky1976]

I just found gold on yt 🥰👍

[@simoncronqvist6658]

Hey, nice video. Question: I'm a 14 yr old boy and I wonder what can I do to not get sick? Is there any secret tips? I race XC and I found it hard to not get sick, I feel like I do everything I can, eating healthy and training. But if you know anything please comment or maybe make a vid? Lova ya

[@DylanJohnsonCycling]

It's good that you're eating healthy. The next biggest thing would be getting enough sleep. Not getting enough can compromise your immune system. Overtraining also leads to getting sick just fyi. Not saying you're overtraining but keep that in mind.

[@gte534j]

Geeze man... 12 min and all you are telilng me is that i have to ride harder/longer/faster/better to raise my FTP. I was hoping there was something i could just buy instead. Thanks for nothing.

[@michaelsmart4993]

Agreed. Was hoping there was just a pill I could take to make me faster.

[@MrMajinColt]

@@michaelsmart4993 There is. You'll just get suspended/banned for that :)

[@gte534j]

@@MrMajinColt yeah... i guess i am just going to have to buy some road shoes for mtb racing. At least that will make me lighter- and then i can keep eating cake and pie all day. I heard someone used road shoes and drilled them for mtb cleats and broke them though in a race. What a dumb idea.

[@DylanJohnsonCycling]

@ian spivack I think I featured that guy in one of my videos

[@michaelsmart4993]

@@MrMajinColt LOL! That's funny - so true.