How Fit Can Dan Get In 10 Weeks?

2018 wasn't a big year for Dan on the bike, and truth be told, his fitness has been declining since he retired from Pro Cycling. So can Dan get fit again, in just 5 hours a week, using The Sufferfest's 10 week plan?
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We’ve made a few jokes of late, about my lack of fitness. Partly tongue in cheek, but there’s more than a grain of truth in it. In 2018, I reckon I did less than 1000kms on my bike, the least I’ve done for 25 years.
There are a few reasons - I won’t go into too much detail, but, I’m away from home a fair bit, and I’ve got a family, so I don’t want to get home and go straight out the door for three hours. I’ve got a lengthy commute, and work has been busy, although I am definitely not complaining about that because I love my job and I love talking about cycling.
Above all, though, there’s the fact that I’ve lacked motivation. I haven’t really...I haven’t really wanted to ride my bike, and having contemplated why, I think I know the answer. I’ve concluded that I got into bike riding not for the views, not for the fresh air, not for the social aspect, the health or the fitness, but to race, to be the best I could be.
OK, you can stop with the violins now. Anyway, I’m quickly getting unfit. There’s a good reason why I’ve been using an ebike on videos recently - I can’t keep up with the other presenters who are still fit as a fiddle. I need to do something about it, I’m almost 40, this could be a slippery slope, and above all I need to do something to balance the old mineral water consumption.
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Leave us a comment below!

[@daness40]

Way to put yourself out there, Dan. You completely brushed any ego aside to share this experience with us. Phenomenal video. I'm looking forward to see the progress.

[@holdencaulfied7492]

True.. but Dan is professional presenter (i.e. he's getting paid to do this). I suspect last year as he was getting out of shape the GCN team made a group decision for this to happen so they could follow up with this 10 week program in 2019. Not that there's anything wrong with it.. they are very professional.

[@RyonBeachner]

holden caulfied I think it’s more likely that given Dan’s position with PlaySports Network/GCN and their expansion in the last year, that he’s been preoccupied with the more mundane aspects of business. There’s an old saying that you’re either working on your business, or in your business, and given The expansion and Dan’s absence from presenting, it’s pretty evident which it is for him.

[@Khatsalano]

Yup, loved the honesty. Perhaps one day, Dan will fall back in love with cycling for other non-competitive reasons (the great outdoors!) like us who peak at 3.9W/kg their entire lives! :) Keep up the good work.

[@mithral999]

Dan "The people's hero". This video hits the spot in a painful and honest way. Good luck with the 300 target

[@TheWaxChainFanClub]

You know, Dan you are a very intelligent, thoughtful guy, a man of exceptionally high standards. Never accepting anything less than perfection from yourself - never satisfied. As for success, I know you don't like talking about it, but you rode for Cervelo Test Team ffs! TdF! Just a dream for us normal folk. Couple of things: What an incredibly tidy garage. That fan is pristine. Impressive.

[@wilfriedreichardt6364]

Let me first state that I really like the content of the video and the motivation behind it (I'm 46 and have a family....:-)) However, not only is the fan exeptionally pristine, that you do not see a bit of air movement through Dan's hair, and he still does not break a drop of sweat, even with this kind of maximum effort test....;-) That being said, I guess the real test got down pretty much the same way, so thats really just nitpicking.....

[@BruceChastain]

Dan being unfit is probably fitter than I've ever been

[@havi8280]

Same here

[@gamby16a]

Having just finished a mediocre cross season, I'd kill for his unfit fitness!

[@sc0608023]

Yep. I've been there too ;D@mralex070

[@BruceChastain]

I posted this comment before watching the whole video, but yeah sure enough he's doing, what did he say, a 240 watt FTP? I've never done a test but just from riding with others I'm guessing I'm around 200 at best. I'm a little lighter, but not much, so yea I'm guessing he'd still beat me. Also I'd have no idea how to handle a real bike race.

[@nickw6175]

first time I did a sportive the guy riding a Raleigh chopper for charity passed me on the first big hill !

[@bmccall30]

I gave up cycling in my early 20's to get married, have children, see them through primary school and college and changed jobs a few times during those years. At 55 the doctor said I shouldn't be running (knee problem) and asked if I had any interest in cycling. You and all the GCN presenters have been a tremendous motivation to me over the past 18 months. I absolutely love cycling again. I've lost 30 lbs, enjoy being out in the country on my bike and meeting others who share the passion. I'm 56 1/2 now and still making gains. I'm not fast or physically strong but I don't care. It's all mental and with determination we can do anything. You can do anything. No excuses sir. 40 was old in the 1,800s but not today.

[@gcn]

Thanks for the message Bill, it sounds like you're doing great, and we're very pleased to have had a small part in that. Dan.

[@imranharoon8]

This video is right on the money with a lot of us time poor, middle aged folk with young families. Thanks for being super honest, we're rooting for you! 4 hours per week is about right for a lot of us too so I'm keen to find out how you get on!

[@BruceChastain]

that's exactly me too.

[@j...bro.]

Yep im 4 hours a week and a and an extra 4 hour ride. In one day.

[@mechadroit]

Eagerly waiting for the results. I struggle making time to train as well. I'm a "big fella" but I still love to ride. The old army days of eating meat and lifting weights didn't help either. Even worse once the wife and kids came along and all that gym time went else where. Really want to see the results this type of workout provides. I've started doing HIIT workouts (not on the bike right now since I am half the world away from home), but I'd really like to see what type of training you are doing both on and off the bike and what type of results 5 hours a week produces.

[@j...bro.]

@@mechadroit good on you💪👏 keep at it! its a journey choose the turn-offs as you please. Fitness need not be an express way With one solution.

[@masterpointstrategies3413]

Must be very difficult for an ex-pro to put yourself out there like that but it is likely the most important and relatable thing you've done on GCN. Life happens to us all. The sincerity with which you are taking this on is inspiring. Thanks, Dan.

[@Starclimber]

Nearly 40, eh? I'm 4 months away from 60 and ~10 kg above my fighting weight of 72 kg courtesy of the mineral waters and grape juice. I'm stepping away from the bar and will report back in 10 weeks with an updated weigh-in and w/kg. SMASH IT, DAN!!!!!!! Thanks for the inspiration. Actually, thanks for GCN!

[@burlymaz5235]

I'm almost 65 and about to ramp up training for European Age Group Championships in Aqua Bike in July. Have a lot of Festive Fat and feel demotivated by loss of fitness. Couldn't cope with Sufferfest but your video has encouraged me to get back on my training programme with attitude! Thanks Dan. Will try and match your progress. Start tomorrow as working to "winterise" my bike today. I prefer to suffer outdoors!! 😫

[@WeallAreAdults]

let me guess... you never started ?

[@Starclimber]

@@WeallAreAdults calibrating the Kickr as you wrote that. On the downside, just finished a bomber of mineral water, which shows that starting is easier than stopping for me. Final weigh in will be disappointing, but I'm strong. Oh well.

[@WeallAreAdults]

@@Starclimber good for you starclimber :D happy 2 hear!

[@Starclimber]

@@WeallAreAdults Kind words; thanks very much :) Now if this rock climbing/hiking generated DOMS would treat me as well, I'd be laughin'.

[@chrisvanbuggenum871]

Firstly I just want to say Kudos to you Dan! Not for your numbers, I personally couldn't care what your numbers are, but for having the courage to be open and honest about it, and why you have not been riding a lot. I'm 38 years old with a 2 year old son, I struggle too, and I've never been good. I get it. I know it can't have been easy, you never wanted to release your ftp numbers before and I saw that back then as you being embarrassed about it. I also saw you doing the presenter challenge and cheating in a joking manner a way of hiding your embarrassment. But trust me, we all love you on GCN Dan and we are all getting old. Just do your best and feel no shame. Be healthy, for you and your family and have a happy fun life.

[@gcn]

Thanks Chris. Dan

[@TheSufferfest]

Spoken like a true Sufferlandrian Chris! Are you on of us? .;-)

[@chrisvanbuggenum871]

@@TheSufferfest sadly no. I only have a dumb trainer and so I'm not a paid subscriber to any training program. I also find if I'm using my trainer I get interrupted by family every time I train. So if I'm needing to use a stationary bike I've started just using an exercise bike at the gym. It's not very good but it's a solution. So no I sadly don't use suffer fest.

[@ronbell7920]

Chris, get a cadence/speed monitor for your bike. Make sure it pairs with your head unit, Garmin/Wahoo/Sigma/etc. If you can afford it get some kind of power meter. Boom! now you have all the metric that you will get no matter what program others might use. It is easy to devise a quick dive into the "pain cave" with several different work outs. No it is not fun, or entertaining, but you are an adult! Wake up early, how early, an hour before everyone else does. Hit your bike and suffer. Be there for the kids, the wife, and your job. Go home, go to bed early and repeat 4-5 times a week. It is doable and you will improve. I wouldn't want to brag about my cycling power numbers if I missed my child growing up in the process. Would you?

[@warlord385]

I am actually in the same boat. I’m sitting in bed now. Rode less than half my average time and distance last year due to work, family, life. Nearing 40. And don’t want to see the slippery slope. It is really serendipitous for me that you are doing this video. This got me on the bike this morning.

[@gcn]

Well done Don! Dan

[@guest_informant]

Suggestion: If you can, commute on your bike. Try to make it part of your day, rather than added on. I had a 20k journey to and from work. I had to take train and bus, the delays every single day meant that when I decided to cycle it only took me on average about 10' longer each way each day. I ended up doing 200k/week for an extra 20'/day. Happier, healthier, and wealthier.

[@warlord385]

I usually do commute to work but like Dan in the video. I just let work get the best of me. I work late and then I’m too tired to ride. If Dan is dealing with the same struggles and can get 5 hours a week in for his health and family, I’m gonna give it a shot as well. I ended up doing 42 miles today. The real challenge is tomorrow morning when I get up to commute to work. Thanks again!

[@guest_informant]

@@warlord385 All the best :-)

[@RESolberg]

i sympathize with you. I am 71 and have been trying to get back into shape for several years. This winter I have my bike on a stationary trainer. I will do a reduced plan with you. Best of luck.

[@bruces12]

Good for you Randy. I'm 71, also, and I suffer 3 days a week in a spin class. Can't afford the trainer but the spin class, IMHO, is the next best thing. Used to ride on the road, but too dangerous at my age.

[@2wheelsrbest327]

Hi Randy a mere boy here then aged 68, Love to get some high figures on power but just accepted its not gonna happen so happy to just be able to get out on bike these days.

[@tomhansen4130]

Well, I just started cycling three years ago at 73. I now will be 77 in April. This year I’ve done a little over 2900 miles and a couple of 100K rides for charity. So Dan, you can do it.

[@2wheelsrbest327]

@@tomhansen4130 well done Tom like you pretty sure Dan will achieve his goal and your not doing so bad yourself either.

[@raivkka4313]

@@bruces12 mountain bike dude! I hardly ride my road bike due to safety but do ride the mtn bike.

[@tomfield2292]

Dan, great to see this. Please keep us posted on your progress. I'm 20 years older than you and was off the bike for about 8 years. Started structured training this November with Trainerroad and have seen enormous improvement in FTP after a very short 6 weeks. You may be surprised.

[@jeffjensen4532]

This is by far the most motivational piece for me that you guys have produced yet! In fact, I think I'm going for a ride now. Good Luck Dan!

[@Guexican]

Great way to lead the pack Dan. I'll be cheering you on and joining you in the same workout along the way. The food and beers were great during the Holidays but hard on the body......LETS DO THIS!!

[@DrLawman]

A really fantastic video. The usual problem with training vids is that it is sometimes painted as being idealic and that everyone bar you has some amazing numbers and you are the only one who sucks. Not that Dan sucks at all, far from it, but it is just nice to see the human element to this sort of thing. Thanks GCN!

[@justinhughes9863]

Fantastic effort Dan, I am all aboard to do this with you. Went from 7.5k miles/year cycle commute plus other sport to having a baby and spending the last 6 months not in the saddle at all. Motivation and short term goals are essential. As is putting to rest the difficult part of ‘past power/endurance’. Best of luck! I am behind you...about 60watts behind you

[@fissionchips8840]

Genuinely.. Probably the greatest gcn video 📹 put out!! I wish you all the best over the next ten weeks, I know you can do it 😁👍

[@cwsspot]

I'm right there with you Dan. I've never raced but after 4 years of driving a truck 11 hrs in 14 every day (14 hr days) it has caught up. Last year I got my first bike in ages. Found out dogs love to chase you after you've smashed yourself with climbing (pitbull) I've just got myself a Wahoo Kickr. So everyday that I ride I setup my "pain cave" next to my truck. I'm a week into Base training on Trainerroad. Good on you for not backing out😉

[@gcn]

Good luck Chris, that's dedication! Dan

[@cwsspot]

@@gcn Next time your in the states go to a truckstop. You'll see my motivation. Lots of very large people drive trucks. I really don't wanna join that group. Before driving I worked on ships, up and down stairs and ladders all day. I had awesome legs.. I would kinda like to get them back.

[@matthewavignonpetersen5893]

@@cwsspot I have family who are truckers - i've seen firsthand how devastating it can be to your health. It's super inspiring to hear you bring your KICKR along with you and get some watts in. Kudos!

[@cwsspot]

@@matthewavignonpetersen5893 You should see some of the looks I get wearing lycra in a truckstop.😁 I've seen others riding so I'm not the only one. But I've gotta say I've never seen someone on a trainer next to a truck. With the hours we run it's pretty hard to do anything but eat, shower, and sleep but.. I'm going to make it work.

[@matthewavignonpetersen5893]

@@cwsspot That's awesome! Do you ever have any opportunities to do outdoor rides while you're parked at a truck stop?

[@jks928]

How good is this?!???!!!! Well done Dan.

[@shawnmatthews75]

I know right, Dan’s been behind the scenes lately. Quickly reminding us who the boss is in that intro! This may be the best GCN video ever, and I love all of them!

[@stellarpod]

Love your commitment, Dan. Good luck to you, sir! Steve

[@FredWiegand]

I know this probably doesn’t help you, as you are trying to RETURN to greatness - but this is great inspiration to those of us (approaching 40) just starting out...

[@indonesiaamerica7050]

Generally speaking, the biggest problem with those starting late in life is that making mistakes with gear/cadence choices hurts older athletes more than younger, because it takes longer to heal damaged tissue. Keeping it indoors helps mitigate against those risks but at the same time you must eventually come up with a plan to build a wide cadence window that includes careful work at the lower end of the cadence scales. Also, err on the side of conservative cogs when you go outside. Consider using compact cranks and "junior" gear clusters. Practice smooth "jumping in" to higher power zones on your trainer before you push yourself too much on the road. 40 is not too old. You just pay a higher price if you overdo it when you first begin to adapt and learn how to train safely.

[@jdpuddy]

I’ve been a Sufferlandrian for some time but following a few months off the bike I needed a kick to get back on so I’m with you Dan! That and I’m 40 in a few weeks so what better way to spend the next 10 weeks 😖

[@stuartmcgill5065]

Good on ya, Dan! It was interesting to hear your reasons for letting your fitness go after your pro-career. I guess once you've been at the professional level, anything else (performance and intensity-wise) isn't 'quite enough', even if working for GCN is cool; which I don't doubt it is. The REAL competition and expectation to perform (physically) has gone and that competitive spirit/drive/motivation that some people have (like you, I guess) needs satisfying in some other way. I very much look forward to following your progress, as I start my 'British Cycling: 8 wk program' in my 'pain-cave' tomorrow (Threshold Test, of course!) in preparation for Strade Bianche GF on the 10th March. Thanks for your openness, honesty & good humour in this great video! Good luck and 'enjoy' the suffering! Oh and Happy New Year!

[@xaviernogueira]

One of the best recent videos and a topic a lot of us can relate to. Power on Dan!

[@LordVilmore]

I did something similar at the end of 2018. I followed the 12 week, FTB Build me up plan on Zwift after I got my smart trainer. (also 5 hours and mostly 4 days) I started out doing a step test and an FTP test a few hours later early oktober. My MAP (max aerobic power) was 290w and my 20 minute FTP was 240w at 65 kg. After 12 weeks I did exactly the same (I was sick in the middle for about one week with no riding , and one week taking it easy) my new MAP was 314w and my 20 min FTP 266w at 63kg this time. So my raw MAP increased only 8%, but my FTP/kg increased 14%. So nice improvement, but its even nicer out on the road, I just feel more confident and strong and riding is more fun now that I am in good shape. This is one of the best things I've seen on GCN as it relates a lot to the average viewer and training information for non competitive busy people is hard to find.

[@TheSufferfest]

you should give us a try so what we can do for your numbers on. I think we can do a job for you! :-)

[@LordVilmore]

@@TheSufferfest I agree. By following those erg mode workouts I was basically bypassing all the strong points of zwift (social aspect, immersion and feedback) and I would probably have had better experience with your service, since zwift does very little analyzing. But it was the first time I did serious structured training, the first time using power and the first time using hearth rate monitor, so it was quite a big step for me as far as analytics goes. And now I want to just enjoy riding and some racing, (hopefully go outside as much as possible) and enjoy my best form in 15 years and stay away from workouts, so I think zwift is better at that. However if in the future I would do structured training again, I would seriously consider switching over to the sufferfest, especially if I have a particular goal in mind. I am curious to follow Dan's story.

[@mfennell70]

If you're saying your 20 minute power * 0.95 is 266, that's a 4.2 w/kg FTP, which is super strong for anyone who's not seriously training/racing especially on a 5hr/4 day plan. Jealous. I'm "local fast" and hover just below 4w/kg.

[@LordVilmore]

@@mfennell70 No its 266 for just 20 minutes. + its power from a Bkool trainer, it might very well overestimate 5% or something, I'm not sure. So I take the absolute numbers with a grain of salt, you should too ;-) however, the two test I did were in identical conditions and all gear was exactly the same. So the improvement is real. Three months of focused training will give a relatively untrained person quite a boost. Every session is purposeful and just at the right level. Indoor training also doesn't give you a moments rest, you are training for every second (not just riding your bike). Most of the sessions of 60 or sometimes 90 minutes felt as heavy as my 2 or 3 hour grouprides I normally do during summer. Also W/kg might be somewhat high, but that is also because I am so skinny atm.

[@iskandarwee4775]

I’m at week 10 of Zwift build me up with about 65% commitment at the workouts. I haven't completed the FTP retest but already felt good riding outdoor yesterday .I started cycling 3 years ago(low mileage cyclist),doing indoor cycling(mostly Zwift) on and off since last year. I will turn 40 in 3 years and couldn't commit many miles on the bike .My FTP is around 3.2W/kg (Tacx Flux)at the moment,this video is inspiring me to give Sufferfest a try,would be great if it can get my FTP up to 3.6-3.8W/kg in a year.

[@DavidWaites]

Great video. Definitely up there with one of the best you guys have done.

[@gcn]

Thanks David.

[@dpstrial]

The problem with being an ex-pro is that you will never be near your best again - but you do need to arrest the decline. Good luck, Dan.

[@AK-tl2nm]

Best video yet. Brutal honesty which inspires me to get back at it.

[@PaulElliott1987]

I did the 4DP yesterday and will try this with you, also we have the same big fan and it really does keep you cool, best of luck buddy

[@Advcrazy]

I feel your pain Dan!! For a variety of reasons I hardly rode in 2017 and I fact I didn’t even touch my ride bike after March!! But last season I started training again for 2019 and I’m feeling much more motivated now that I’m starting to feel like my old self again!! Stick with it Dan, the motivation will find you and it will be worth it!!!

[@jwon5614]

This is excellent Dan-quite a huge motivator for us older cyclists who truly appreciate seeing you on GCN!!!! I bet you'll get back to your old form and then some-Tour de France baby!!!!!!😎😎😎😄🤗💕💓🚴🚴🚴🚴🚴👏🏻👏🏻👏🏻💪💪💪

[@sethfrankel3542]

Well produced video. I could feel the emotion. Having personally never been a racer and coming to cycling later in life (nearly 50) it’s clear that your base is still there to build from. I’m nearly the same weight, height and committed to life, family and work...and get in about 4,000km a year, with a w/kg of sitting at 3. And here in Boulder Colorado that puts me desperately on the wheel! Funny to think that your bottom sits a bit above my top! Yes, I work to improve, but mostly I’m happy that I enjoy it every ride. I hope you find that joy again. BTW, GCN is definitely a part of my later-in-life enjoyment of cycling. You gave me a great resource of knowledge and inspiration upon which to build.

[@Schradermusic]

I felt a strong urge to shout motivational things at Dan during the 1-minute effort.

[@simonguard5087]

Dan, you Si & Matt are the reason I got into GCN, I have turned 50 last year so time, enthusiasm, work and family have all contributed to my ever changing figure and slip in fitness. I too am determined to put the work in and train smart so that I can stay healthier and enjoy my cycling again. I will follow this with interest and have the utmost admiration for your honesty and effort - go get it!

[@gcn]

Don't just follow Simon, join in! Dan.

[@simonguard5087]

@@gcn I'm in, chubby to fittish.

[@TheSufferfest]

@@simonguard5087 Welcome to Sufferlandria! Let's do this.

[@baenggu9]

I would love to see the off the bike training side of things, like the strength training and yoga. You guys cover the on bike stuff extremely well but would love to ser more off the bike work. Go Dan

[@ianparkes5097]

No problem. Buy Sufferfest.

[@kylejonesUB]

I'm not a cycler but am a racer, and your line at 1:32 "...never be as good as I was..." hits home for me, too. I realized this myself recently. It's not that a person can never be as good as they were, it's that the effort required to get to that point is much more difficult to put in. I don't have, or want to take, the time to train at a high level and age makes us have to train harder for the same result. I've reset my PR's, or rather asterisk my current PR's (no longer running sub-16 5k's, but a sub-20 minute 5k with a stroller is the new goal). Thanks for the inspiration!

[@stevecarpenter7462]

Interesting project. I wish Dan the best of luck. I enjoyed the editing and cinematography as well, but fascinating content. Nice one chaps.

[@davidwilson917]

I feel with you, Dan. While just a pure amateur, I am also motivated by numbers and feel unmotivated since I am getting older and less fit. Thanks for the inspiration to get back fitness. Best of luck with your 10-week schedule, mate.

[@aerobrain2001]

Good luck Dan! I can't speak highly enough of my personal experience with The Sufferfest as both a training tool and, as if not more importantly, motivational community. Yes there's a certain amount of tongue in cheek bravado about the "suffering" but honestly it's the most supportive network I've ever come across. I've gone from a slightly overweight casual rider to an Ironman since finding the platform. Oh, and thanks to the yoga I can finally touch my toes again lol

[@TheSufferfest]

Sufferlandria: Where everybody knows your pain.

[@aerobrain2001]

@@TheSufferfest is it Tour time yet?????? :-)

[@TheSufferfest]

@@aerobrain2001Grunter was spotted descending the steep side of Mt Sufferlandria on the back of a fire-breathing Sufferlandrian yak, so things are looking up. Kind of the SUF equivalent of the first robin of spring.

[@fookie-fone]

Dan, this is an incredibly inspiring video. I hope for significant gains in the next 10 weeks for you!

[@69Rosso69]

Daaaaaamn! This video made me feel so sad and so happy...Go for it DAN! Super good luck

[@vonwycliffezebadiahleones2535]

I had a break from cycling for about 9 months. And I gained 24kgs. When I resumed cycling about a month ago, I was discouraged because I couldn't go up climbs with the same speed that I used to have. Watching this video inspired me to turn back to cycling and work hard so that I could once again ride with the same passion that I had before. Thanks, Dan!

[@WiseGuyFTW]

I am new to cycling and recently setup my pain cave due to the long winter that we have here in Sweden. I will join you for these 10 weeks.

[@gcn]

Welcome along. Dan

[@christianburrell5564]

I’ve been struggling to get back on myself. Two years ago I was hit by a truck on a training ride (two weeks before the HUGE event I had been training for). With three young kids who all wanted more attention and a wife who wanted to return to work, I have been struggling to have the motivation myself. Mostly I see how far I have fallen (42 now and almost 2 years of near inactivity) and I know how hard it will be to get back. Good on you Dan! I’m trying to get back now using the GCN training vids.

[@jmtelford]

Love this kinda stuff. For whatever reason we cyclists just can’t get enough “numbers”. In fact right now I’m sure some random guy is typing out his FTP in the comments like we’ll all care and in some strange way, we do! So go Dan! Can’t wait to see you get back into your famous Cervelo Test form!

[@TheSufferfest]

errrr.... "Can’t wait to see you get back into your famous Cervelo Test form!" --> can we just put some T&Cs on that! :-D ;-)

[@carbonlord.]

Making me feel good about the numbers Dan. I'll be following your progress and wish you the best success. Cheers!

[@pauldjerassi620]

Fantastic Dan good luck we wish you a progressive 10 weeks.look forward to seeing how you preform don't get injured

[@TheSufferfest]

Hye Paul. you can join in too! thesuf.com/dan

[@jen3800]

go Dan ! we are all rooting for you here in TO ! i am going to follow your plan too. Can't wait to see your results. I have a feeling you will be far better than you expect . All the best.

[@daveyoung6680]

Well done Dan, I settled on the Sufferfest after trying some of the other platforms and the Full Frontal is no fun, no matter your ability or current fitness. You can't describe it to someone unless they've done it. Good luck with it and we're all behind you :-)

[@derekkuhl]

Great content! Very relatable to the regular viewer. I have also started on the Sufferfest training protocol about a week ago. I was never a professional athlete, rather a professional sloth, so I am not expecting to challenge your performance gains. If I can achieve the 1% per week that Coach Henderson mentioned, I would be very pleased. I however will definitely be following along and looking for your insights. This kind of content, honest and relatable is what keeps me coming back to GCN. Thanks Dan.

[@SerottaNick]

Great stuff Dan & Team GCN... The Sufferfest is fantastic fun - it will certainly help you regain your mojo! Bon courage et Chapeau!

[@Newwaveson]

Dan, I echo the comments of others, riding as a pro is beyond the dreams of most of us and being 70 odd kgs is another dream. I wish the very best with this and might even get my old turbo out of the shed to sit on while I watch your updates.

[@Lemond75]

Best of luck with the plan Dan. I’ve just done the 4DP test and come out with very similar results, albeit without having virtually a year off the bike like you 😳. What’s fascinating, and inspires some hope, is your comment that you used to be able to average your current MAP for four hours, showing that the body is perhaps more capable of improvement than most of us might imagine. Whilst pro’s such as yourself are undoubtedly gifted compared to us mere mortals, it just goes to show that many of us probably have no concept of how much we really can improve with consistent training. I’m keeping that at the forefront of my mind as I get ready for the Maratona.

[@TheSufferfest]

So true. Obviously Dan will probably be able to re-train faster, having been to a level much higher before, but the combination of consistent, structured and adapted training can really work wonders on amateur cyclists too. It's not all about the numbers but knowing you're getting faster and stronger for whatever goal you might have is a beautiful (if at times painful) feeling!

[@bootneck7436]

Good effort Dan. 2 years ago I was knocking out a daily commute ride 50 miles total (I’m in Sydney) for 5 days and a 6/8 mile run in the day but a second job at night drastically cut that down as well as shoulder surgery. I’m 52 now and getting back into the saddle as the grape juice has taken its toll! Keen to see your progress and determination to give me the example to follow.

[@rodolfogiogervasio2169]

Dan Lloyd remains the boss no matter what #bigupdan

[@jacksquat2067]

I feel your pain, Dan. I have a four-year-old daughter in preschool, and like many kids in preschool, she gets sick about every six seconds. She brings it home, my wife and I catch it, and I'm off the bike for a month as we all pass it back and forth. I start over on the bike, and then two weeks later, she gets sick and we do it all over again. I had to start over 5 times in the latter half of 2018 and only rode about 1300 miles. I'm starting 2019 out with a brand new Kestrel Talon X and hoping for the best. Good luck, brother! 👍 🚴‍♂️

[@gcn]

Thanks Ian, you too. Dan.

[@mattnugy]

I wish I could give this video 3 likes instead of just one. We all fall off the wagon, it's going to be enthralling watching someone's story of getting back on.

[@emmapooley433]

Go Dan! Love the expression on your face when first talking to Neil about the test 😂

[@dickroot1937]

We can rebuild him! We have the GCNtechnology

[@stephenlewthwaite4084]

Thanks Dan new motivation for me I'm 46 years young 69 kgs and have a FTP of 278 tested on Tues. I wasn't planning on pushing myself to 300, but I am now. Good luck.

[@BelperFlyer]

You're going to be 40 and unfit? Try being 79 in a week's time and unfit!! When I was 40 I was riding best part of 8k/10k miles/year made up of commuting (150 miles/week) and pleasure riding made up of an annual cycle camping trip in either the Pyrenees or the Alps with my wonderful wife, sociable club runs ( local club or Tandem Club), Audaxes and the odd time trial (which I didn't enjoy all that much). Now, I'm afraid I didn't cover even 1k kms in last year because I have huge difficulty getting my leg over (the saddle, I mean!) despite going a bit electric. I picked up a new bike yesterday. It's a 'step through' Trek hybrid (drop bars are now out, sadly) with hydraulic disc brakes. I'm going to fit my electric set up but today I had a ride 'naked' (the bike - not me. It was warm but not THAT warm) and it was lovely. So half-fitness here I come. Good luck with yours.

[@benedictearlson9044]

Those are some impressive distances! Can I ask, have those miles led to your inability to 'get your leg over' or is it simply an age thing? I often wonder if high mileage is bad for your knees, mind you a good year for me would be maybe 4k so nowhere close.

[@littledevilchris666]

Coming back from an injury , no where near your level , plus a fair few kgs , this is great motivation, thanks @gcn keep up the awsome content !

[@kevin._.farren]

It’s nice to see that even former pros get nervous before a strenuous training effort, just like the rest of us.

[@colin7898]

Dan I feel your pain, frequently! I'm 53 and starting to accept I can't do what I used to but still try to. I still ride club rides, commute 30 miles a day (and yes I use an ebike as well as a normal bike) and I time trial (10's with more 25's this year) but recovery is the problem. Just get out there and ride! Enjoy it for what it is. Hats off for trying.

[@bewster7]

We love more Dan now that you are one of us 😁

[@icejunki]

Danno, I was rooting for you the entire time. This is such an incredible video because so many of us can relate to where you are in life and has at a minimum inspired me immensely.

[@dimrub]

That's an interesting way to conduct one's new year resolutions. I'm all in, both following you (and wishing you luck) and doing my humble best to imitate. My program will be different though in two respects: first, I can't really do all these rigorous tests at this point, and second, I'll be doing my training while commuting. Still, nice to know one is not suffering alone.

[@timmontgomery4082]

Love that you are so honest. Family and work do compete for time. In NZ bought an Elite Direto and have stayed fit through winter, and watching "the numbers" have got my happy place back. Good luck!

[@digitalm3ssiah]

So proud of you Dan...crush it!

[@gthack371]

Really looking forward to this. I'm sure many of us find ourselves in similar situations, having to take time off, for whatever reason, and desperate to work out a plan to regain past form. Very best of luck Dan!!

[@mcsdst]

Goid luck Dan, nice video can't wait to see your improvements, just started on sufferfest myself 2 weeks ago, really enjoy it so far.

[@babygerald4645]

The next ten weeks will be a treat for us to follow Dan's progress. It's inspiring for those of us looking for motivation on those days when the trainer and bike look less inviting than the living room couch. Thanks for doing this, Dan!

[@Chillyfretlesswilly]

And I need to do something about it, holding a beer in his hand! ha ha ha. Happy new year Dan, come to holland and I'll show you some nice routes.

[@walcottav]

I also wouldn't mind being "nearly 40" again. When I turned 40, I started running marathons, so I know you are going to crush this. And thank you, for the motivation. I too have lost my mojo, know I'm not alone and there's no where to go but up! Good luck to all of us!

[@jamespinchen610]

Brilliant idea for a vid series! Good luck Dan

[@Goddard849]

What a fantastic video Dan, well done. For me this is very inspirational. Off the back of four years building to be quite fast and doing 10k a year I went and brought a house that needed renovations. Had my first child, who is now two and my wife about to pop any day with our second (due 10th Jan) I to have every excuse, but really have none.

[@LeeMacklin]

Great video Dan, really appreciate the honesty! I'm sat here sketching out my training plan after a disastrous end to last season and you've added some fuel to the fire.

[@TheSufferfest]

care to join Dan? You too can follow the plan: thesuf.com/dan

[@adventureadventure8796]

Without doubt one of the best videos on gcn. Dan it's not about how many times you are hit, but how you get back up, that is what counts. Confident you will get the passion and drive again to by back on your bike.

[@stuartdryer1352]

I rode my bike 12000 km last year. I doubt I could generate those numbers (my ftp is just a bit below what you did on this test ). You will come back fast. Great video and really inspiring. I'm going to watch this closely see what I can learn from this.

[@TheSufferfest]

Do the 4DP test to see if any of the other values (NM, AC, MAP) are limiting your ability to lift your FTP up AND then follow a plan to address that weakness! Fancy the challenge?

[@LordVilmore]

@@TheSufferfest If you are a 60kg guy those numbers arent to bad...

[@TheSufferfest]

@@LordVilmore only way to find out! ;-)

[@stuartdryer1352]

@@LordVilmore Last time I was 60 kg was in 10th grade. So my numbers pretty much define aging mediocrity.

[@kaite8371]

With 12000 km, you should have more power than that. I do only 5000 and I have 220 W FTP. With 12000 a year I would go 300 W or more. How old are you? I'm 50 years old.

[@Francoberry]

It takes a lot of guts for a pro to put themselves through this, publicly and when they know they’re not currently feeling at their best. Thank you for sharing this though, because what you’re doing is showing that it’s okay to feel weak, and that there’s no shame in not being absolutely the best! As someone suffering with mental health troubles, and after being hit by a car, you’re damn inspiring to me

[@kevinknutson7205]

Can you set up some public Strava so we can ride along with you for encouragement?

[@adityaak9674]

Upp

[@tomasnorrman2236]

www.strava.com/athletes/336288?oq=dan

[@kevinknutson7205]

Good call @Tomas Norrman. Here is the link I found on his profile. www.strava.com/clubs/dotheplanwithdan?.google.android.apps.docs&

[@thomashawley59]

Looking forward to following your progress, good luck Dan!

[@williambristow2795]

Dan the man can complete the plan

[@phillwhitlam6999]

Well done Dan. It takes some bottle to put yourself in the spotlight and declare an ambitious goal at the start. Chapeau matey!!

[@S1zx6r]

For comparison, I'm also 40 this year, I weigh 76kg and I did 5000km last year, but have never raced. My last 4dp was 718/367/313/259 I've been dabbling in sufferfest for a couple of years but never finished a plan or the tour of sufferlandria. I'm a week into the most current one, and I will finish this one!! Doing Rad am Ring solo this year after a disappointing 24 hour tandem ride at Brands Hatch last year.

[@TheSufferfest]

Go Simon!!!

[@kaite8371]

5000 may be a little too less for a hardcore ride like Rad am Ring.

[@S1zx6r]

@@kaite8371 it'll be fine. I did 24 hours around Brands Hatch last year. On a tandem. My first time on a tandem.

[@ramsdale4]

I’m looking forward to seeing how this transpires. I’m also trying to get ‘back to my best’ but don’t really have a specific plan. Just riding my bike, jumping on Zwift etc.

[@djaaronmorris1624]

You can do it Dan. 🥇🥇🥇👍

[@thepointof]

2019 Tour of Sufferlandria was announced today. The route looks amazing I can't wait! I'll think of you in my very dark place and when escaping the laser eyed goats.

[@janbanan3771]

But you are a hell of a good KZbin channel/Show host 👍🚴‍♂️

[@mattstorey7683]

Best of luck Dan! You can see the drive and enthusiasm coming flooding back as soon as he has some numbers to aim for!

[@jamiehay1027]

*How fit can Dan get in 10 weeks!?* Fitter than me lol

[@alastairstanley]

Love this video: honest reflection from Dan and enthusiastic support of fellow presenters. Very motivational combination, especially as I look forward to recovering and the prospect of being able to get on the bike again.

[@brianmessemer2973]

13 units of Dan's lactic acid escaped his body and clicked the dislike button. Other than that tiny unfortunate blemish, yeah. This video is PERFECT. Amazing content, Dan and GCN.

[@TheSufferfest]

ahahah! Pain suckers we call them in Sufferlandria! :-D

[@MrBootgrab]

Having started racing as a junior, and now I'm 47 and in between those years ...life, children , career, have all distracted from cycling. Being away has given me a new renewed love for it. I'm back in the mix now, having reached some recent cycling goals in 2018 , now 2019 could/ should be a much more goal achieving/goal setting year. Good luck to you... enjoy the suffering.

[@codyc2913]

Can you create this plan on zwift for us?

[@TheCodar]

This is the best video in a while. Great job Dan, and don"t forget to keep up with the traninig plan. Good luck dude!

[@jeremiahfix5529]

WE WILL REBUILD HIM. O.O and call him Super Dan

[@kimbutler2491]

Are there progress videos?? I would like to see how you are progressing (or not) each week. Good job GCN crew. Always a great watch.

[@gcn]

Yep - we have updates in the weekly GCN Show!

[@Vii_DT]

Count me in as one of your fans, Dan. Dunno if that's gonna make you cool, though.

[@mcorbett01]

Great video Dan, big 👍🏻👍🏻👍🏻. Like Tom who commented below I am 20 years older than you and decided I needed to get fit last February when I signed up for a sponsored London - Paris ride taking place in July, then realised that it was a very long way to ride for someone who wasn’t very fit. So I joined the excellent local cycling club, Woolwich CC, and started doing the Sunday rides. For core strength and general fitness I began weekly sessions with a personal gym trainer. It worked. Today I am a lot fitter than my 18 year old son (according to my trainer) and I lost 7kg weight. Plus I arrived in Paris 4th of 150 people, not that it was a race of course! I haven’t done any formal measurements of my fitness, but will do so and follow a similar programme, though with outdoor rides. Good luck, I think you’ll be really pleased with the results, so will we!