How I Got To 5W/kg | Ollie’s Cycling Performance Secrets!

[@gcn]

Do you have any training tips? Let us know in the comments below! 👇

[@ds6914]

What does Monsieur Skateboard Jump think about weight training as per Dylan Johnson's recommendations? (Lift heavy, do a fair bit in off season and base then reduce....)

[@ViveSemelBeneVivere]

Don't overdo it, do *sufficient* to *sustain and maintain* and to keep *enjoying* it.

[@richardstephenson5489]

There are several different ways of calculating your zones, all giving different numbers, how do we know which method is correct as zone 2 in one could be zone 1 or even zone 3 calculated using a different method ?

[@readyfreddy0752]

Whatabout all the training of the bike? Such as strengthening training and yoga

[@luckyluk3r]

Intermittent fasting.

[@docnob]

As a bike riding physician I can only say: congratulations to Ollie for this scientifically accurate, practically achievable and genuinly inspiring advice. I want to add one other factor: health. By getting fitter, optimizing your weight, diet, gut microbiome and other variables, you do not only profit now, but for the rest of your life.

[@GCNuser123]

exactly! that’s what my dad has always said!

[@arnoldfamily6111]

The best and cheapest insurance I ever bought.

[@mark_nz]

Here here - great vid which actually distilled a plethora of information into easily understandable principles for the average human!!

[@Stratulax]

Outstanding video Doc Ollie! Great to see how someone can take it to the next level with simple but smart and effective planning/choices. Glad that they've got someone like you on staff for the rest of us. I think that you've always been considered, by many, to be more the 105 groupset of the presenters as having never had the opportunity to go pro. I love my 105 groupsets, BTW. But you're definitely an Ultegra Di2 in my book! Totally impressive and I totally dig seeing the science behind it all, too! 👍🏾 Ride Hard! Ride Smart! Ride Safe!

[@gcn]

Great comment! Thanks for watching! 🙌

[@echematiko]

the best thing that ever happened to Oli was getting dropped, huge motivation and now he is probably the fittest GCN presenter

[@nk-dw2hm]

Most of the current presenters aren't very fit and just rely on their previous training to keep them sufficient

[@matthiaswuest7271]

Tbh he was already quite fit at that point. Ollie's progress is years in the making.

[@winstonsmith8236]

What do you mean “getting dropped”?

[@seanoleary771]

Si always seems pretty fit.

[@hearthshinemusic2941]

@@winstonsmith8236 in a group ride, he was left behind therefore, he got dropped from the group

[@Lemond75]

Quite possibly the best and most useful GCN video ever, and congratulations Ollie on making such progress. 💪

[@steveyankou4144]

I came here to say this.

[@gcn]

What tips are you going to take on? 🤔

[@ddddavidee]

@@gcn all of them, but the whoop, I do not believe so much in those bands...

[@Lemond75]

@@gcn well I am already following the polarised approach to training, but it’s really the dietary advice that I found very helpful, especially re gut health. I was going to buy a copy of the Diet Myth book, but then found out that the author has just released a new book, in which he’s changed some of his views on certain foods such as bread, oats and muesli. It looks like War and Peace, but might be a valuable read.

[@dollarize6412]

@@ddddavidee I'm a whoop wearer since June, it is so useful to me. I can see how much strain I'm putting in my body and I can see the effects of not prioritizing recovery. I don't always follow it's sleep and recovery recommendations because I work full time and also going to grad school full time and workout so I don't have the luxury to get full recovery usually, but I know that whenever I do my health at a much better level. Before I used to just push myself and never realized I was destroying my body, mentally I can just go on, but the body can only take so much strain before it has adverse long term effects, and whoop helps quantity and visualize the effects of strain, recovery and sleep better than anything I know. But then of course you end up being overwhelmed with data, from riding distance, speed, power, heartrate, sleep, recovery, strain, etc. the modern cyclist might as well be a data analyst

[@ridewithme3471]

Is it just me or are Ollie and Si by FAR the best presenters? Ollie genuinely should get a job on TV if anything happened to GCN. He's a natural born presenter who from behind your screen you trust his opinion.

[@collectivesartori]

Both of them would make it in “show business” if they really wanted to. Thank goodness for us they haven’t been tempted… yet 😝

[@markgilder9990]

TV could not afford him.😂

[@Imagine2035]

They all are great, Manon, Hank, Alex, Conor, ...

[@steveread1798]

All the presenters have their unique qualities. I enjoy watching them all and appreciate the difference in their style.

[@FlatSpinMan]

This is possibly the very best GCN video in terms of messaging that I have ever seen. You give clear, concrete suggestions backed up with examples from your own life. The message is not extreme. The ideas are eminently achievable, and I absolutely loved the way you highlighted the effect of incremental change over time. Well done, Ollie. Well done, GCN. I should not be typing this as I eat chips and drink beer. But from tomorrow, I shall be a changed man!

[@gcn]

Glad you enjoyed it! Will you be taking on any of Ollie's advice?

[@jamesaugustine687]

I always found the “watch Oli getting dropped” jokes ironic given his Strava segment times throughout Mallorca are heroic! Most amateurs couldn’t even come close…💪🏼

[@hotsky83]

By far the best cyclists out of all the presenters. Esp when it comes to climbing.

[@lioneldurrant3789]

Ppl also forget that Oli is the only none expros out of the GCN precentors.. he's being compared to Ex professionals.. as you said the vast majority of us won't be able to even hold Oli's wheel.

[@davieislay]

He said in the film that he bangs out 20 min “10”s. I’m old enough to think that’s proper rapid. 👍👊🚴🏻‍♂️

[@MisterAndyS]

@@davieislay my work commute is nine miles each way, and even pushing hard I've never done it in 30 minutes. Properly impressed.

[@gcn]

He has always been a strong rider 🙌 He's taken it up a level now!

[@BobbyLearnsLanguages]

Ollie, thanks for the video. Over a year and a half ago I was 287 pounds, headed into my second back surgery (an L5S1 fusion with a spacer, grinding bones...) and needed to lose weight and get healthier. Today I'm still heavy, 214 lbs (American) but well on my way to taking the dietary steps and adding a daily commute to work as part of my cycling goals (9.5 miles each way), I just did my first one there and back today. Anyways, I wanted to say thanks for taking the crap that everyone has given you about getting dropped in good spirits, and turning it into a positive, because that's exactly what I'm trying to do. Ollie = Hero

[@MoonshineOctopus]

@Bobby Bikes - Awesome share and keep at it! I hope you find the riding enjoyable as well as effective at reaching your goal. 🚴🏼‍♀️🚴🏼‍♂️

[@jimmythelips]

@bobbybikes... I had similar spinal surgery over 20 years ago. Before I started cycling 7 years ago I was struggling to get out of bed due to pain. Few weeks ago I was 86kg and decided to start running and swimming over winter to improve fitness. I started a 'synergy gut cleanse' as it also improves stress, sleep, energy levels. Keep going and reap the benefits. Cycling has been best thing for my fitness I'm 51 now and never too late

[@gcn]

Thanks for sharing your story Bobby! Great to hear that you enjoyed Ollie's weight loss adventure 🙌

[@BobbyLearnsLanguages]

@@jimmythelips Right on!

[@robsearcy580]

Bobby Bikes, I am in a similar place with my riding and am training to be the best rider I can be at this stage in my life. I started as a casual rider who wanted better health and have found the motivation from guys like Ollie, you and so many other riders to take it to the next level. Thank everyone in the community for uplifting others like me!

[@danielhastings3707]

Thanks Ollie. Refreshing and sensible advice for the mere mortals amongst us trying to do the best we can. This was just what I needed to hear today👍

[@gcn]

Thanks Daniel! Glad you enjoyed the video 🙌

[@tobyedmonds72]

One of the best videos Ollie's done, and given how good he usually is that's saying quite a lot!

[@gcn]

He's smashing the videos 🙌

[@mikeghanley]

This is the kind of content we need. I’m 8kg above my “race” weight, I let my fitness slip during Covid and in June I collided with a car and fractured my tibial plateau. Returning to fitness has never seemed so far, but stories like this are incredibly inspiring and backed by straightforward science and practical changes that anyone can implement with a little discipline.

[@gcn]

Sorry to hear that Michael! Hope you can bounce back soon 💪 If you need a bit more inspiration this is a great fitness story 👉 kzbin.info/www/bejne/joPZc3mlerJrhqM

[@EricAbbottTri]

The best part of this video is that its not an AD. It is real content!

[@GCNuser123]

glad you enjoyed!

[@saracen888]

Congrats Ollie This is the most insightful and useful GCN video in quite some time.

[@danielmalta4209]

the value provided by GCN is phenomenal. Nearly everything I've learned about cycling has come directly from this channel. And it's enjoyable to watch!

[@gcn]

Thanks so much! Glad that you love what we do

[@gauravchoudhury9969]

I can totally relate on it Ollie!! I started from 108 kilos to 72.5 kilos, so I know how the journey pans out.

[@martinanderson1737]

"Love you, bye!" needs to be the new standard sign off at the end of a GCN video. Ollie, for being the physical everyman surrounded by ex-pros who shows us what is achievable for us, we love you too.

[@Xune2000]

That caught me off guard and brought a tear to my eye. Ollie, you've done well lad! Love you too.

[@valerieannefuller]

And me😊

[@IdleWild999]

100% agree i used to eat loads of mars bars but now i mix it up with twix, aeros and double deckers. All for tbe microbiome.

[@GCNuser123]

😂😂😂

[@tomglista]

When I first saw Ollie on GCN, i saw he was smart I and funny. This solidifies it. The GCN crew made fun of him getting dropped by a bunch of ex-pros. Now he is one of the best riders of the crew. As an amateur myself, you are my hero.

[@pj9375]

Brilliant vid Ollie. You’re the presenter I can most relate to. Content is spot on and great advice. Useful having an insight your weekly schedule too. Keep em coming!

[@GCNuser123]

thanks pal. glad it’s useful

[@michelleshinn5231]

@@GCNuser123 , truly, this was enormously useful and answers the question I've had for the last couple of months, "What's Ollie done to raise his fitness to the level he's dropping Hank?" As a fellow scientist, I too look for a structure to my riding, while at the same time, enjoying it. BTW, your weekly training plan looks much like Chris Carmichael's plan for increasing VO2 max. What you add are the advice for diet and overall health. Thanks so much!!

[@gcn]

Thanks PJ, what tips are you going to be focusing in on? 🤔

[@pj9375]

@@gcn the Friday night beers I think 🍺 oh and the z2 work I suppose

[@chadchad6243]

Hey Ollie you mentioned no “fasted” rides…. What’s your strategy for early morning rides when you basically wake up and hope on the trainer?

[@leanneearle3652]

I love this! The scientific, yet approachable, overview of fitness. Like he said, nothing here was drastic or groundbreaking but I think sound scientific training and nutrition guidelines are good for people to hear. Ollie is out here representing a scientifically-inclined cycling enthusiast and I love it!!

[@gcn]

Great to hear you enjoy Ollie's approach! 🤓

[@LBiscaia]

Just when I thought I would give up improving my 4,2w/kg FTP. You just made me believe it's possible again, 5w/kg here we go! 👌💪👊

[@GaryThomasSNSEP]

I'm pretty sure that this is the best GCN video I have ever seen. Everything Ollie said is doable for anyone already cycling (outdoor cycling is my preference) and the benefits go above and beyond getting faster.

[@gcn]

Outdoors is always best, indoor training as a great was to easily fit in structured and quick sessions into your day to day life. This really helped Ollie. 🙌

[@pablodeandresremuzgo200]

Ollie is my favorite presenter because of his passion when speaking about anything of cycling! As an amateur he showed se can reach huge goals with consistency. Hat off for Ollie!!

[@brandonmusgrove6294]

Ollie bringing that scientific background, and making 10/10 videos!! Give that man a raise.

[@andeez4663]

Ollie is GCN's best presenter by a country mile. Love his sense of humour

[@Dermiezz]

Ollie needs to chill out! With all this training, he is no longer our relatable presenter! All these people he can now drop he's a borderline pro now! All joking aside, this is a very well-put-together video which shows the importance of doing the little things right. Thanks Ollie, it's inspirational!

[@GCNuser123]

haha! thanks mate!

[@Dermiezz]

@@GCNuser123 You're a legend mate keep it up!

[@DFlo780]

Amazing effort Ollie! I started watching GCN in 2018 when I got my first bike and it's been awesome to watch your journey! Chapeau Ollie!

[@gcn]

Thanks Daniel! Hope you're love for road cycling has grown over that time 👍

[@frazergoodwin4945]

Absolutely first rate video. The thing I'm missing (as someone who makes Dan look young) is advice for those of us who've noticed more and more similar changes to our bodies due to the passage of time...😞 Especially how these can be countered to slow down the process (you can't stop it, just mitigate it unfortunately). One thing I've done is begun lifting (after advice from Dylan Johnsson) as high load/low rep weight lifting really aids keeping muscle mass, especially for older riders. But it would be good to know if there was anything else that can be/should be wrapped into a routine to similarly help prolong cycling fitness.... could be worth a series of vids even.

[@gcn]

Good idea for a video! Perhaps we'll get Dan on a similar training plan 🤔

[@michaelstleger9888]

Joe Friels book. Fast after 50. try it

[@peterleffler2062]

Great work Ollie. I found Prof Tim Spector about a year ago and started following much of his advice in "The Diet Myth". I have now lost 12 Kg and generally feel healthier and have more energy. I get loads of compliments and some people asking if I'm ill or I lost the weight on purpose!😆 Tim Spector has just published a new book "Food For Life" which includes what he has learned in the 6 years since Diet Myth. I'm reading it now. 👍

[@GCNuser123]

😉👍🏼

[@drkneesandtoes6312]

Brilliant video Ollie. I'm a scientist too and it's always struck me that the most efficient interventions for me have been the simplest - consistency, recovery, having a way to monitor progress (takes the guess work out of things) and enjoying riding. All the high tech gizmos in the world don't help if three of those four aren't met, and the fourth can be as simple as regularly riding a fixed route. I hope your message is taken to heart by those who think they'll never be any good because they can't afford the latest tech.

[@orlandopiper3214]

Best GCN video in ages. I spent a few years crushing myself on the bike, allowing myself no rest (Trainerroad program was way too intense), and having some other crap going on that I should have attended to. I ended up depressed and wasn't a whole lot better in races. My attitude's totally changed now and veganism doing the stuff Tim Spector says and allowing myself to enjoy life on and off the bike has made me a better rider and happier person. Being good off the bike is largely what makes you a good rider and this video really captures that. Nice one

[@aleq]

Very much enjoy videos like this and happy for Ollie. Not getting dropped was number one motivator for my personal training few years back and it paid off. Sprinkle more of these among regular scheduled marketing hype programming please.

[@gcn]

Thanks for the comment! Great to hear you found this useful 🙌

[@ccs033]

This is the single best and most valuable video gcn has ever done!

[@cannondany]

Lots of knowledge and work squeezed into 11 minutes video. Brilliant content!

[@peteranderson3768]

Olli, I think this is the best video on gettinng fitter etc. that has ever been made. Everybody who is seeking to get a better body composition should watch this. Thank you very much for that video.

[@Southerncyclist]

5 watts a Kilo is killer, at my best ever I was 3.4wpk. Im really impressed how little he rides at a given duration to get to his current fitness level.

[@RobinT346]

I love how reasonable and balanced this is. The science is great but so is the attitude.

[@mnbv5555cxz]

Excellent content - but even better job on your part! Enjoy the speed you've discovered :)

[@trainiax]

Inspirational - Congrats Ollie! I'm the same age and whenever being mid-30s feels "old" I think of the progress you've made and it spurs me to raise my goals.

[@Andy-df6sx]

Just coming back to cycling after some time off and this is such a useful video to help me get some fitness and motivation back. Thanks Ollie.

[@eddjcaine]

"Don't do calorie counting, think it's a waste of time" _ YES OLLIE. Finally someone talking sense about weight loss. Non processed, varied food all the way.

[@thomaspeoples3065]

Absolutely brilliant 👏🏼 Love the lack of “pseudo” science and how you address fads and emphasise consistency and zone 2 👍🏼 There’s no magic recipe - it’s just plain hard work. Well done - great time up the Brickworks Hill Climb recently, too 🎉

[@DJE_Quads]

I think this is one of the best, most practical videos on GCN I have seen to date. I am a year late from its release, but given the Ollie just won the GCN ZWIFT Challenge, I think it can be confidently said, point proven. 😊

[@rachelharvey71]

Ollie you look so happy which is great, great content with quality advice from someone who’s been there and done it, truly inspirational Ollie thanks for the pep talk I feel inspired 🚴🏻‍♀️😁🚴🏻‍♀️

[@gcn]

Got get em Rachel! 💪

[@thomasbradley7071]

Great video. Cycling has changed my life over the last 2 years I've gone from 18 stone unfit unhealthy farther of 2. To a 12 and half stone fit healthier cycling addicted dad. My kids get involved and have more energy for them. Keep up the great videos

[@fariqazaha6321]

The best GCN video in a while. Proud of you Ollie 🎉

[@meatmotorendurance]

CGM is like a power meter. It doesn't lie and throat punches you with honesty. Also, Ollie is my leader.

[@Northwindbreeze]

Oli, this video so down to ground, beautiful stuff mate!! Thanks for the inspiration.

[@gcn]

Will you be taking on any of the tips? 🤔

[@Northwindbreeze]

@@gcn definitely the eating part… but as a good rookie I am also taking the training bit😉

[@gcn]

@@Northwindbreeze Nice work, hope it helps 🙌

[@martincornish1737]

I enjoyed watching this video Ollie. You're giving me some inspiration to try and get myself fit once again. I used to be pretty fit, being a 10k/half marathon runner/racer, and also cyclist, (just long, casual rides and sportives), but over the past few years, have let myself decline a bit, due to job changes, (unsociable hours), family bereavement, etc, and im probably around 8 - 10kg heavier than I was, as I had lost all motivation to get out and do anything. After seeing this, my plan, is to try and get myself back into shape, get back on my bike, get some runs in, do some gym work and hopefully turn myself around, before I hit the big 50 in a couple of years time. Thank you Ollie for the great advice.

[@gcn]

Nice one Martin! Glad you found some inspiration in Ollie's video 🙌 Start small, build yourself up and you'll be there in no time 💪

[@blubaughmr]

This is the best GCN video in at least a couple years. It's like the old GCN, focused on being a better rider, not on the latest gadget. Great work!

[@colinfisher2463]

Proof is in the pudding, well done Oli, all sound advice, wish I could give up the late evening snacking. Would love to see if they would drop you now on a GCN challenge?

[@andredegraaf1643]

Great and informative video. I think the message is great for anyone that is trying to lose weight, not just a cyclist.

[@Membrillo81]

I was 68 kg in May (I'm 170 cm). Not overweighted, but close. Then I went back to my home country for a long vacation. By September, when I came back, I was 75 kg (too much long-time-no-eat food). I'm 66 kg now and hoping to go 64 or even 63. Will see. In my case, just eating less, healthier and at better hours made me lost a lot of weight. Cycling and exercise was a plus. No idea of my power levels. I didn't ride at all for 5 months, so I'm slowly getting back to fit and endurance.

[@ericharman4064]

Incredible video as usual, Ollie! One thing I will mention as to the calorie counting. I've been overweight for decades. I started using a calorie counting app on my phone over 2 & 1/2 years ago and the weight has been consistently coming off, over 30 lbs so far. As you say, both diet and training plans have to be tailored to the individual and for me, who started out with at least 40 pounds to lose, the calorie counting has been key. The other thing I'll say to fellow heavier riders: it makes the hills so much easier! Not easy, but easier.

[@LifeInJambles]

Calorie counting can certainly be useful, and if it helps you, great.. but in general, I think most people find it a drain on the cognitive faculties and it does tend to oversimplify how the metabolic processes really work. There's plenty to be said of timing, macros, all kinds of factors really... and that's before you get into individual variance. Not trying to invalidate here, like I said it can definitely be useful, but I think calorie counting is helpful for some people and less for others, and its biggest benefit is probably often the extra attention people may start paying to the content of their diet once they've started.. but being strict on oneself isn't a thing I've seen works for most people. That's one of the things I actually particularly liked about the video. There's far more science to show that diet is a pretty individual thing than there is to support calories in calories out.

[@ericharman4064]

@@LifeInJambles Yes, the other benefit to using the app was that I then also had insight into my nutrition. It changed much more than just the total calories in, but also my knowledge of the amount of fiber, protein, sodium, water I was or wasn't getting. I can see that many people might not be willing to do the time and, as you say, "drain on the cognitive faculties" is a thing to be sure. I would say, though, if a person had like me been obese for 3 decades and they hadn't tried this yet, it might be time to do more than think about it.

[@LifeInJambles]

@@ericharman4064 oh for sure. At the very least it's a great way to start thinking more about what you're eating and how much and stuff. A good step, my main worry is usually that some people view it in a really cut-and-dried sort of way and some discipline is good, but it's easy to get caught up in trying to take more and more away from ourselves and eventually give up because we're not getting anything we want and results can be significantly delayed. Mostly just looking at it through a "most people struggle with discipline and discipline isn't always the best way to start out" kinda lens. Also, this is just my intuition based on my experience and people I know and some vague partial understanding of bits of science here and there, so I could also be far off-base.

[@joeshmoe7967]

I got into the best shape of my life at 40. I not only counted calories, I profiled all my food by Protein, Carb, Fat. It did become a part time job, keeping track, but that was way before apps. I did everything the hard way. I knew at any point of the day, available calories and what I need to meet my nutrient needs. For someone cycling as much as Ollie, counting may not be needed, but I am thinking about breaking out my charts, as 20 years has gone by and I am not as fit. Keep it up. - Cheers

[@MartinThomasHovist]

Fantastic advice - so good it's prompted me to make my first-ever comment on a GCN video. Bravo Ollie.

[@crw8472]

I ride bikes only for fun, usually about 100 miles a week, and have absolutely no interest in the fitness side of things, I simply just love being outside riding around taking in whatever I see. I can't think of anything worse than riding with someone that starts talking about watts or what zone they're riding in. BUT! I am interested in eating reasonably healthily. I stumbled across this video, started watching it, and couldn't stop. Well done Ollie for delivering this advice in a realistic way without making it too serious. Some great tips here on how to achieve results in real life, around a job and social life! Top man.

[@jkjackson91]

I’m a Nurse Practitioner here in the states with a focus on health and wellness built into our primary care practice and almost everything in this video about diet, diversifying micro biome, and “timed eat/fasting” is spot on! I also cycle which is why I watch this channel and despite this being a cycling channel this is some of the absolute BEST dietary/lifestyle advice I have seen on all of KZbin! Bravo guys!

[@trevorchung9434]

Why is this only 11 minutes long? I'm sorry we need a full 1 hour special on this.

[@shearogers9036]

Great video! Ollie is my favorite presenter, and the one I can relate to the most. Inspired me to start my own whole body journey!

[@gcn]

A true rider of the people 🙌

[@johnandrews3568]

I've been following this sort of program for years. It works and keeps my ftp higher than Ollie's. ;)

[@geoffreyhoney122]

Love this content! Because I'm not a racer, I resisted clicking on it. I'm glad I finally did! Such great well researched practical advice! I really have to emphasize how beneficial sleep, sleep hygiene and zone two are. The 1% analogy blew my mind! Love the advocating for consistency! Thanksfor sharing your tips and story Ollie! Truly inspirational but you already know that.

[@oranjetoeters1]

You're a bit of hero of mine Ollie. The only thing I'd add is that medically it's not good to eat 4 hours before bed time, not 2. Anyway, 5w/kg for 30mins is just monstrous. Awesome

[@Joshuavoice29]

Congrats on the sub 30 up Sa Calobra!! I know how long thats been a goal for you!

[@GCNuser123]

cheers mate!

[@paulmurden7621]

The way Oli has come on is bonkers and I'm glad he's shared his tip. His improvement is amazing and chapeau to him.

[@leomaduro8661]

Great video, good advice, no exaggeration of your achievement, all well balanced. Congratulations, keep up the good work.

[@saturday7]

Fair play to Ollie, he's made some great progress. Zone 2 cycling has been the key to my improvement. Thanks GCN

[@brotherfranciz]

This is great stuff! I would love a follow up video about the core work too!

[@gcn]

Let's get Ollie in the Gym! 💪

[@kalleandersson916]

I started working out almost three years ago. I developed a disciplined approach to my new lifestyle when it came to diet, sleep, and good habits. Almost a year ago, I started cycling, and for the past six months, I've been averaging 12 hours and 280 km of cycling each week (plus a few hours of strength training and rehab after an ACL surgery). I'm 37 years old, and this wouldn't have been possible if I hadn't been very meticulous about my diet and sleep. What you mention in the video about not worrying about calories is something I fully agree with. Healthy fats, a good variety of organic foods, intermittent fasting, and a few well-chosen supplements-there's no single formula for everyone, but if you start with that, it can hardly go wrong.

[@apisyurga]

Technically this is a video of Ollie boasting about his FTP, and I love every single minute of this! This is inspirational and one of the reasons I keep watching GCN!

[@gcn]

He deserves to boast We think 🙌

[@bzikofski]

A sane and sober voice amongst the over-engineered advices prevalent around the internet. Thanks, Ollie!

[@cb6866]

Thank you Ollie..I would use goals , races etc...something to train for ? It helped me , but I've since lost that discipline , and now I've got to get it back ! You have helped me realize that it's time ! Legend

[@kpsig]

I am 50yrs old living in Hamburg, about 5 kg overweight, at 92 kg. After a funny Cyclassics 100 Hamburg this summer with my CX on road tyres, I decided to go further. CX races under the Stevens cup, and aiming for at least 3+ 90+ km road events in Germany. I only bought a pair of locally built carbon wheels for the road events, increased my gym sessions focusing on cycling benefit and increased my carbs intake. I wish I had the time to record my progress…. Your video is motivating me to go as far as I can, just for the fun of it. Well done!

[@seascape]

Outside of cycling, is Ollie happier, has his social life improved, and can he ride on water? (Btw, whatever happened to his year 1 of Covid house plant?) Incredible gains, looking forward to more of Dr OllieB!

[@ViveSemelBeneVivere]

Ollie has excellent dietary tips: fresh foods + sufficient ingestion gaps + portions control + allow some ingestion pleasures in moderation + don't eat before bedtime = good belly feelings! 😊

[@GCNuser123]

thanks mate

[@philipcooper8297]

The fuel (food) is a very if not the most important part. Not many have the will to change their dietary habits. Great job, Ollie.👍

[@08rally]

Very good oille . I learn alot there from this video. Apart from Mr Kelly video yesterday. That's best 2 video put up on GCN for long time. . Well done lads keep good work going.

[@Bluesman2509]

To be honest Ollie MUST have some good genetics for VO2 LT capacity to get to that level, not just training alone. BTW, he is insanely good, MUCH better than nearly every amateur.

[@dariohug6669]

Thought exactly the same! VO2max surely in the high 60ies I would reckon...if not higher

[@ChrisPCycling]

​@@dariohug6669 vo2max alone is not a high predictor of performance. imo more data like lactate & hr for example is needed to really put his shown data into context. with the volume he is doing even though he might do it spot on and very efficient his lactate clearance capacity & mitochondrial function will always be the bottleneck. and therefore if he has a eventually relative high vo2max it must have a pretty high glycolytic component. it can also be possible that his lac clearance capacity is relativly low & but also his glycolytic contribution is very low and therefore his vo2max would be on the lower side relativly but still he would able to put out this power numbers. but for sure he is doing the basics right for his goals.

[@ricf9592]

@@dariohug6669 Garmin clocked one of mine at 80.0! Weight is correct.

[@dariohug6669]

@@ChrisPCycling you are absolutely right! He surely has a very good trained engine with a low lactate production. I just took Vo2max as it is easy comparable. I just think he overexagerates by saying he has "no talent" he surely is well above average with his genetic predisposition. No Wout for sure, but who is ;-)

[@MB-pq4hx]

@@ChrisPCycling Vo2 max correlates very highly with performance. Stop being a contrary nerd. Of course other metrics matter, but what do all elite athletes have in common? A very high Vo2. What do pro teams look for when testing prospects? A high Vo2. All the rest is trainable, comparatively.

[@adamkubiak1933]

Ollie - the Everyman's Role Model. The most valuable clip so far. Enjoyed every minute of it.

[@paulhamblett7791]

You could add one extra lever to the mix…. I hear the KFJ plan is guaranteed extra watts 😍👍

[@nickbrownbill3413]

The finest training plan there is. Spread the word. Wait until Ollie hears about the covid training camps 😍

[@iangray1054]

I was going to write some words of praise for the video and leave it at that. However Ollies own pragmatic approach to training and diet has really resonated with me and I will do similar going forward, thanks Ollie.

[@cathschofield7488]

What an excellent video 👍 Ollie is such a top class presenter

[@simoncollins6734]

Yeah great video!! Would love to hear more about the fermented foods and the positive effects this has on training etc. Really don’t know much about this at all!

[@rikkiola]

You can't out-train a bad diet. Nutrition so key

[@jonathancano6387]

Ollie has the best comedic chops of the GCN team

[@joeshmoe7967]

I am 5' 8", I never want to be 68 kilos again. I was fit, six pack abs, 8% body fat, but just felt small. 20 years later I am a chunky 205, and want to get down to maybe 180. Biking part of my plan, now riding more than ever. I do best when I do track calories and what I am eating. Sleep is my nemesis, I just don't sleep well anymore, haven't for a long time...WAS watching just before bed, but put it away to watch when I got up. Ollie crushing it as a presenter. - Cheers

[@6___________99_____________64]

Try slow release magnesium taken just before bed. It worked wonders for my sleep issues.

[@MrMars121]

The 64 thousand dollar answer that most of us can't achieve.... Consistency. If you practice any sport 5 days a week, you'll be fit. Few ppl can do that

[@conan_der_barbar]

best and most important video ever, thank you!

[@JollyGiant0]

The 'change' felt a few years ago is that you started to get old!! When I started cycling 10 years ago I weighed 135kg (2meters tall) and after 4 years I got down to 95 though eating properly with no real diet, but ate 'clean' like you. You don't need to 'diet' just think about what you eat. I still eat chocolate (probs too much), cake and have the occasional beer, its all just moderation. At the age of 52 I have an FTP of 300w, cycle for about 6 hours a week solo and avg 22mph on my road bike. I could get thinner and raise my FTP but I'm 52, not a pro cyclist and enjoy life (even though my wife says I'm and grumpy old git!)

[@charlesblithfield6182]

Calorie restriction of 7700 kcal means roughly a loss of a kilogram of body fat (it’s apparently not a strict rule but an average for many people). In terms of marginal changes in diet, in a month 7700 kcal is eliminating just 257 kcal a day. This is 2 cups of 2% milk or about 60 grams of cheddar cheese or 3 slices bread or 76 grams salami, you get the picture. It’s more complicated because it depends on all your sources of calories, the type of food (fat, protein or carb dominant) and individual metabolism, but the take home message is a small daily change in diet adds up over time.

[@arthurpewtey]

What an excellent video. A nice chap giving useful and sensible advice in order for Joe Bloggs to achieve - with a bit of discipline - relatively easily-attained goals. THANK YOU, Ollie, and thank you GCN for employing him and giving him a voice!

[@novabalm]

That 1% improvement over a year message was a great anecdote. Seems so simple but difficult if one struggles with consistency. I've also lost a few kilos due to Zwift and I followed a lot of the steps you mentioned (better diet, limited drinking, better sleep, 2-3 weekly rides). But taking the edge off and drinking that beer, or eating that pizza is equally important too as it's rewarding and not just all about dietary sacrifices all the time in the sake of fitness. Well done, guys.

[@MrPoodletamer]

Totally agree Olly. I read professor Spector’s book ‘Spoon fed’ and it’s been fantastic.

[@CanyonWanderer]

Ollie is the best! I love the scientific approach and chapeau for the 7KG weight loss! I did manage a 7KG loss in 2022, but am almost back up there now ...

[@EdJandzio123]

Oli this video is one of the best most responsible I've seen on any sport platform. Eating and exercise disorders are crippling but this video shows you can make gains and positive lifestyle changes that are healthy for body and mind. Chapeau Dr Bridgewood.

[@harpldlewis7764]

Saw your win of the 3R Alpe Du Zwift KOM race on 23 October 2022. 41:46 not bad! You're better than I thought.

[@jtrade6401]

Fabulous show Ollie !!

[@jamesadams8769]

Fantastic video! So good to get relatable, implementable insight from such a strong cyclist! Although a TT on a hangover…. Your Whoop must hate you on Saturdays! 😃

[@peterharrington8709]

This is gold. Saved and downloaded!

[@Maxpower88888]

Ollie is definitely my favourite GCN presenter. Great job!

[@yrknutzreek]

You can absorb a maximum of about 1.5-2g of protein per kg of bodyweight depending on your experience level, personally I aim for 2. And yes, Rome wasn't built in a day. It's also important to remember they were laying bricks every hour.