How I Increased My FTP By 140 Watts & My Top 5 Tips To Increase Cycling Power

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[@weewei8897]

i went from 0 watts to 140 watts

[@TriathlonDan]

Tong Yue haha I’d still count that ;)

[@wanderlost.productions]

Heeeey, same here 😂😂

[@Huhlistic]

05:15 - TIP #1 - Consistency 05:59 - TIP #2 - Structured Training 06:52 - TIP #3 - Training with Groups 08:34 - TIP #4 - Being a Fatass 09:19 - TIP #5 - Vegan Diet

[@TriathlonDan]

Andy H cheers can you do the video next time too please Andy 😆👍

[@Wargwarn]

Instantly liked this vid as soon as I saw Clarkson saying POWER!

[@TriathlonDan]

Haha wicked :)

[@jul9830]

I'm at 4.2w/kg ftp, I wish I can hit that 5w/kg one day. This video is so inspiring. Well done

[@TriathlonDan]

Great work, keep at it!

[@alanbell1821]

What age r u

[@jordanrundell9962]

Great Video! I had a decent success at FTP increase. Started at 230w and grew that to 275 within about 4-6 months. I had a lot of success with 2x20min @100%. And zwift races do well at increasing ftp as well. :) Carry on sir!

[@TriathlonDan]

Jordan Rundell thanks Jordan, great work 💪. I’ve done a fair bit of sweetspot work but not much actually at threshold, something to trial perhaps 🤙

[@x-reixn-hvyx-4839]

Whats your weekly training plan if you mind sharing?

[@CorporateGamer]

I'm 26 and have a similar story to yours, was at my fittest 16-18 playing for multiple football clubs, always out on the bmx after college. Fast forward to 26 I gained lots of weight, eating excessively, lack of exercise and long hours at work. I picked up a hybrid, then a road bike a few weeks later. I hadn't cycled in about 8 years. 60.53kg down to 59.80kg in a month. Cycling really did change my life. Stay happy and healthy people.

[@IRunDaily]

Don't know if you'll see this comment as it's an old video, but new subscriber here. I'm just starting to get back into cycling and beginning my ftp journey, so this has come at the right time! Thanks for the info 🙏

[@TriathlonDan]

Thanks very much :) I need to do an updated version!

[@mikeb8864]

Really helpful, specific and actionable advice. Great numbers. I’ve been vegetarian for 25 years and have been increasingly plant based (not fully made it yet) over the past 9 months. I’m 47 and have consistently managed c4w/kg the past 18-24 months. Diet certainly a factor . Game changers documentary was compelling. Good luck.

[@TriathlonDan]

Thanks Mike! Great work, very consistent. Yes I loved the GameChangers, it sparked a big interest!

[@summitflow]

Only just had a watch of this- man this video popped! Also that's a mad improvement, seriously impressive stuff.

[@TriathlonDan]

I'm not really sure what happened Will! Thanks :)

[@jimmydolittle]

Like what you have to say!! I’m 48, cycling over a year now, Zwifting for 6 months and about to push from cat D to cat C. Down from 108 to 99kg. Might give the plant diet a consideration!!! Looking forward to following you!!

[@TriathlonDan]

Awesome work Jimmy! Keep at it 🤙 thanks for the support :)

[@lewbur7926]

Good video Dan! I’ve only been riding a year and I’m hoping to get my FTP to a decent level for next year. It doesn’t come easy that’s for sure!

[@TriathlonDan]

Thanks Lew, you're doing really well then only a year in! These things take time don't they. Yep its a rollercoaster but keep working and it'll come!

[@__-oe6wn]

1. consistency 2. structure training 3. group traning (zwift) 4. being heavy 5. diet (plant base)

[@alen-commentnazi8774]

Thank you. You're a good

[@alen-commentnazi8774]

God

[@__-oe6wn]

@@alen-commentnazi8774 thank you for inspiration.

[@jasongiordano907]

Nothing pays off more than hard work! Great job

[@TriathlonDan]

Jason Giordano thanks Jason 👍 there are no shortcuts eh 🤙

[@jasongiordano907]

TriathlonDan there is some good inspiration in this video. I’m also on the heavier side, 104kg, trying to use cycling to lose weight.

[@TriathlonDan]

Jason Giordano thanks 👍 cycling is perfect for weight loss, low impact and good exercise, little and often and build it up 👍

[@davidtaylor9443]

Absolutely cracking vid Dan Great content 👍

[@TriathlonDan]

David Taylor thanks :)

[@6SpeedTA95]

That's a fantastic gain, super impressed. I went from 210w to 285w in a year and thought that was good, you're absolutely killing it.

[@TriathlonDan]

6SpeedTA95 wow that’s great! That’s nearly a 50% increase, different rider 👍 cheers!

[@bear5197]

I started this year at 212 watts so id be really happy to do the same

[@6SpeedTA95]

@@bear5197 you will get there! Make sure you get good base and some good long FTP intervals during your week

[@JayRappa]

Excellent advice Dan.

[@TriathlonDan]

Glad it was helpful!

[@SassySkylar]

Loved this! Practical helpful advice - thank you.

[@TriathlonDan]

Sharon Gregory you’re very welcome Sharon 👍

[@EverFITcoach]

Really liked your authentic manner. Well done. I agree that going more plant based improves performance

[@TriathlonDan]

EverFIT thanks very much :)

[@MarquitoRH]

Nothing against Vegan diet but no scientific evidence that it improves performance. Plenty of people have their own anecdotal experience that it helps them but this is n=1. Hardly any pros are Vegan although it can be done. BTW I love Vegan Cyclist channel.

[@andrewwestlake300]

Great Video Dan. Keep them coming.

[@crossrich]

Back to this video after a few years to refind some of the motivation it gave me in the first place 😊

[@akaben63]

Zone two rocks, probably the hardest zone to stay in mind. 👍

[@TriathlonDan]

LOVE it Ben :D. Easy indoors, but not with the SNCC lot haha!

[@michaelgallagher6232]

Great video lad FairPlay great numbers I have been training a good bit and my ftp has dropped but going to start a more structured plan 👍

[@jamessingleton4856]

Brilliant, brilliant, brilliant is all I can say! Thanks for sharing

[@TriathlonDan]

Thanks so much James! Train hard 🤙

[@Jahania97]

Very helpful tips. I noted them down. Wish you success in your career . Following you from Pakistan.

[@TriathlonDan]

Thanks Shah!

[@Human_Named_Paul]

Really enjoyed this video. First time I've seen one from you and it definitely won my subscription. Clear, honest, real life information... and you seem like a nice bloke too 🙂👍🏻. Thank you friend ✌🏽💚🚴🏼‍♂️

[@TriathlonDan]

Paul_Pedals thanks Paul! You’ll change your mind when you get to know me 😂👍 stay safe 🤙

[@mebennani]

Wow what a beast!! Well done mate. I'm in Netherlands and into my 3rd year in triathlon. How are u coping with it and how did u adjust your training to no races?

[@TriathlonDan]

Thanks dude! Great work for sticking with the sport, there’s so much to learn eh. At the minute I’m still hopeful for a couple of races later in the season so I’m just focusing on those, I think I’d go crazy if not :)

[@matttnewton]

Just stumbled upon this vlog - refreshing to see such an honest, down to earth vlog with some real answers to ftp increase. I have subscribed.....

[@TriathlonDan]

Matt Newton thanks Matt! I even offer a money back guarantee 😂👍

[@brianluck84]

Hr zone 2s have helped me tremendously

[@Stuck_in_the_70s]

New to the channel (you can thank Harry Palmer for the recommendation). Great video. I think you’re right consistency is key. I’m a 4 time Ironman 50 and 6’1” / 85kg with an FTP of 341w (so around 4w/kg). I reckon I could get my FTP up to 375w and/or get my weight down to about 77kg. I had been wondering whether I can do both (power would be closer to 5w/kg) but can I lose the timber and maintain / increase the power? Well I guess we’ll see.

[@TriathlonDan]

Cheers! It takes hard work but I’m sure it’s achievable, I’m not sure I’ll ever get to 5w/kg 😂🤷‍♂️

[@Stuck_in_the_70s]

@@TriathlonDan haha no me either, but we gotta keep trying, keep pushing! Best of luck to you I’m sure we can get very close if not, which would still be a very good level.

[@stevenleslie8354]

Hi Dan Thanks for sharing, a great watch and listen. How much do you think riding the paper round impacted your power all these years later.

[@TriathlonDan]

Hi Steve, thanks very much, I'd certainly say it gave me a good base fitness, muscle memory and all that. When I started back in my mid 20's I did seem to be "ok" on a bike even at my weight versus others who had just started cycling. Shame the same can't be said for swimming or running haha :D

[@bigtimetoday1]

Do you train with the smaller or bigger bracket? Do you look at RPM’s when riding when determining wattage?

[@TriathlonDan]

I’m not sure I understand sorry! I ride at about 80-85rpm mostly 👍

[@Supermurph75]

Great video Dan and some actionable points for many people. Regarding the Z2 Monday ride, a superb point, that volume adds up and this is something that people don’t appreciate, fitness progresses over time, its a longer journey than 1 month or 2 months. Consistency is something that’s helped me progress over the last few months, I’ve never been this consistent and my power is rocketing up on the back of it. If you think of building fitness, then if you continually have highs and lows you will go backwards or more commonly stagnate. My threshold power stagnated for 2 years (hill climb powers still went up but that was specific training) because I’d build then drop back, build then drop back and never progress. But if you get that consistent build one, you then go through that plateau. Club rides, I’m 50/50 here, I think they are a reason people don’t progress, too many and too much time not pedalling but I get your point of pushing that extra bit, it is harder to do that on your own. I also think you’re right about weight, in a different context I’ve known people in the past who have dropped considerable weight, leaned out then carried the power down with them. However this is in a fighting context not cycling 😂😂. Keep at it mate, plenty more to come yet.

[@TriathlonDan]

Patrick Murphy Cheers Pat, good points 👍. I know you’re a bit less of a sucker for a chaingang than I am 😂. You’ll be flying this HC season for sure 👍

[@Hillzy96]

Great video mate

[@TriathlonDan]

Thanks 👍

[@seriousbees]

Must say, I expected this to be a bit BS and fluffy, but you kept it no-nonsense, so good job. I'm in my first year of serious training and looks like I'll hit about 350 hours. Its done a lot for me. Not sure how much because I don't have a powermeter yet

[@TriathlonDan]

Thanks very much :). That’s a great amount of training, you don’t always get more from more training but volume is great for general aerobic endurance. Keep working hard 👍👍

[@lauriea9988]

Thank Dan really helpful i need to work on cycling so thanks for the tips!

[@TriathlonDan]

Laurie Argent you’re welcome Laurie 👍 it’ll come, stick at it 🤙

[@johnhoneyball2338]

Really found this useful Dan thanks. I went plant based in January so really interested to hear you did too and are getting real benefit. What do think of the FTP builder on Zwift? Is it a good substitution for not having a coach?

[@TriathlonDan]

Thanks John! I haven't followed a full FTP builder plan but I've done the odd session from one, a few people I know rate them though, always good to have a structure to follow

[@ccamire]

Great video and helpful tips Agree with you on the first three. Very good approach to building power Fourth being heavy i was not able to increase my power because i had issues breathing with my big belly, like you imwas 110 and now 75. Fifth. Happy for you that vegan approach has worked, I have decided on low carb because I can use my fat/ketones for energy, requiring less carbs during exercise, less gastro issues, more energy for longer rides. However i am still short 100 watts from your number, my VO2 max still not the same as i am 35 yrs older.

[@TriathlonDan]

ccamire thanks 👍 that’s an awesome transformation! That’s the key isn’t it, what works for one person doesn’t work for another, giving things a go is the only way to be sure 👍

[@deaneason780]

Another good video. I'd like to know more details of your specific training plan as I've never really done a bike specific plan e.g. how many hard day's a week how many easy and rest etc. Although I'd like to get a smart turbo and do something structured 👍 Also too tight to pay for a coach 😁

[@TriathlonDan]

Cheers Dean! Erm Zwift race, Z2, Zwift race? Ha I'll get something together about it. There's training plans on Zwift that seem to be decent, could be worth a look at 12.99/ month, you can Zwift with your power pedals and a "dumb" turbo :)

[@andytucker3761]

Best video yet and perfect explanation of the 5 tips which I would back you up all the way with, except I’d replace vegan with gluten free 🤣🤣 Great work Dan. Keep it going

[@TriathlonDan]

Thanks Andy! I didn't dare mention that I also haven't drank alcohol for over 2 years :D

[@andytucker3761]

TriathlonDan ahhhhaaaaaa......you can get some bloody great alcohol free beer nowadays, and low calorie too. I’m a cheap date if I drink beer nowadays!

[@McDonaldPhotography]

I’d love to hear more about weight loss and maintaining power. In think you’re right and I’m in that journey. Lost 20kg with another 20kg planned for this year.

[@TriathlonDan]

Thanks Andy, I’m going to do a proper video on it this year 👍. That’s awesome work! Keep pushing! Bet you feel so much better!

[@McDonaldPhotography]

@@TriathlonDan Feel great and loving my riding. :-)

[@Tegzee]

Thanks for the tips Dan. Great to hear your now Plant Based, powered by plants is a game changer. Good luck with your continued training. 🌱🌿🍃🌾

[@TriathlonDan]

Thanks Terry :)

[@danielbostock595]

Great video, very genuine

[@TriathlonDan]

Thanks very much :)

[@atmphotog]

I'd agree about about big guys, I've seen so many people get fit lose weight and get stronger and stronger.

[@TriathlonDan]

There must be some science behind it eh!

[@LordVilmore]

@@TriathlonDan Yes there are different body types, and I think the sport body type is someone who will gain weight if not exercising and eating badly, but the body also react very strongly to exercise and a good diet. Eddy Merckx is an example, he got fat right after his career. I on the other hand have had the same weight ever since getting out of puberty, during my student life with 0 sport and cheap diet and now with 200+ hours and a much better diet. my body just stays the same more.

[@rideharder7554]

Great honest account mate and some good advice! Similar journey to me but I have less power 😂

[@TriathlonDan]

Cheers dude! You did have less weight pre-lockdown too though ;)

[@jame5anders0n]

Great video, You outlined a plan that you follow. Is that something that is available online?

[@TriathlonDan]

Thanks Jimmy, my coach James @ RideHarder does 1:1 coaching as well as generic plans, check him out on Instagram or his website 👍

[@orijit]

My 2nd year training properly . I am 38. I have been training less than 200 hours of cycling. 2021 I am hoping to put in a bit more. Thanks for your help

[@TriathlonDan]

Keep it up!

[@bmp713]

Most attribute "Zone 2" to the biggest gains in aerobic endurance. However "Zone 2" has many definitions anywhere from 60-85% max heart rate, and which expert you ask. 60% is radically different training from 85%. You can also reach any heart rate zone with endless combinations of cadence, grade/resistance, and duration of intervals. What cadences and heart rate percentages did you spend the most time in? What was your training distribution? Did you find increasing cadence, grade/resistance, or duration most improved your FTP?

[@richardmiddleton7770]

I used to do the Sufferfest Full Frontal test, and because you start with 5 second power then 1 minute power then 5 minute power, what you then do for the 20 minutes is your actual FTP, you don't take 5% off because you're already fatigued from the 5 minute ALL OUT test.

[@maxclark1216]

What bottle cages sre they? Recommend?

[@TriathlonDan]

Max Clark I’m pretty sure they’re just cheapo wiggle ones, which are surprisingly good!

[@Jeffmcoyle]

Wow, incredible improvement! I eat plant-based as well, and agree with you.

[@TriathlonDan]

Thanks Jeff :)

[@ollyole4560]

Wow big numbers, well done! I've been on a less powerful but similar evolution to you (190W to 305W in 4 years) and trying triathlon for the first time this year. How are you balancing the other disciplines around your time on the bike?

[@TriathlonDan]

Thanks Oliver! Great improvement, that's massive percentage wise. Erm at the minute obviously no swimming but I didn't swim much anyway, at the beginning of the year I was running 40-55 miles per week but that was with a vastly reduced bike volume (2-3 hours), I'm now doing around 3-4 hours of running per week but I'm hoping to build that up and knock the cycling back volume wise to focus on getting some running legs :)

[@TriathlonDan]

Bernie Sanders cor awesome Bernie! Different rider 👍👍

[@AlPerkins-SK]

250w to 393w. Dude, you got my follow right there! Btw, I did the same Zwift Volcano Race and scored 250w there :)

[@alanbell1821]

Hi 57 my ftp is 220 ,,,hit a real gold patch. , 5 sessions a week ,,,x scottish cyclist analysis my stats ,,, another 80 and thats 300 ,,,big ask but an extra 80 watts sounds reasonable? Im very consistent,,never miss love zwift

[@akaben63]

All excellent and sound, spot on. When you going for your coaching qualifications?

[@TriathlonDan]

I nearly did last winter, just time isn't it, maybe this year, I'd like to do BTF L1 & L2, not necessarily to go into coaching but just to understand it better :)

[@akaben63]

TriathlonDan definitely think you’ve got what it takes, excellent comms skills, time permitting, go for it.

[@mattclarke1838]

Great advice. Thanks. Bloody impressive power.

[@TriathlonDan]

Matt Clarke thanks Matt!

[@leecoleman450]

Hey dude, great video. What specific training did you do within that 6-10 hour week? Cheers

[@TriathlonDan]

Lee Coleman Cheers Lee, it varies from week to week but I always get some Z2/endurance in

[@parenthlete]

Any idea what your vo2 max gains were over the same time?

[@TriathlonDan]

I didn’t measure it specifically but I’d estimate a LOT :D

[@blairconnell5150]

Good tips - subscribed!

[@TriathlonDan]

Thanks Blair, welcome :)

[@helloyogeshpatel]

I am 2.1 watt per kg 😢

[@TriathlonDan]

Stick at it!

[@cliffcox7643]

do you think its better to pull up your ftp, such as riding higher than your ftp for say 3 min x 6 to get it up, OR push up your FTP, such as riding under your FTP for a longer period of time, to push it higher.>??

[@theademerckxfiles9967]

Hmmm....an endurance ride, gain weight, vegan diet, consistency riding with groups? Thanks for sharing Dan. It all appear like good general advice Was I the only one expecting to hear about some specific intervals, or rides you've been doing? It just like your blessed with good genes that have responding well to consistent training. Good for you

[@TriathlonDan]

Thanks :). I share most of my training in the weekly vlog, I'm planning some videos on more specific sessions for sure :)

[@leslieliew678]

Hi Dan. Thank you for sharing your wisdom so freely. I got a question regarding training on the trainer as I have yet to get a power meter on my bike. Some workouts like the Gorby really gets me. I feel like my legs want to push the required watts but I am unable to maintain the desired power? How should I counter this? Should I reduce my FTP power so that I am able to hit the required power consistently throughout the 5min intervals?

[@TriathlonDan]

Thanks for your kind words 👍. Yes reduce it, a training session should not feel like a flat out race, build up from it 👍

[@leslieliew678]

@@TriathlonDan I see, just reviewing the matrix here and was wonder if there is a way to share it with you and get feedback then?

[@bushsons100]

What about your weight change from 2016 to 2020 and what was the Watt/kg? Change year on year

[@mental9mikey]

Nice video and cracking power numbers 👍 curious to know, how close to 95% of your 20 minute power have you been able to ride for a full 60 minutes? My best has been 87% (230w vs 262w) and I think realistically I could get it to 90% but no higher!

[@TriathlonDan]

mental9mikey thanks dude! I’ve not done a full 1 hour power test but I did do a 45min effort up the Alp du Zwift a couple of weeks ago, I was around 10 watts down on my theoretical threshold but I was on tired legs so I’m not really sure, it’s on the agenda though 👍

[@Dpul945]

Great video, I learnt a lot thank you

[@TriathlonDan]

David Pullum not a problem David, cheers 👍

[@Freddy3792]

I was waiting for the weight to have a bit more perspective to these huge numbers. I am doing around 500 hours with structured training and the increase has slowed down a bit in the last two years, but at my peak I am at around 325W for 20min @ 64-65kg. I will also try to hit 5W/kg FTP this year. Pretty sure it's not gonna happen, but I will give it a go. I also put on 3-5kg this winter as I feel more robust in the cold.

[@TriathlonDan]

I was 79-81kg when I did this, I’m around 14kg heavier now but working hard to drop it. That’s great work numbers wise, 5w/kg is very very handy 👍

[@Freddy3792]

@@TriathlonDan Let's see above 4.5 the gains are really hard to make :)

[@mikescothern509]

Just seen this video Dan, have you noticed how many people have liked this video!!!

[@TriathlonDan]

Holy moly Mike! Hope it’s helped them but they aren’t racing me this year 😂👍

[@benleroy9275]

Really great video, Very useful

[@TriathlonDan]

Ben Leroy thanks Ben, RideOn 🤙

[@zaahierstanley955]

What bike is that in the back ground ... thanx for the tips ...

[@TriathlonDan]

Zaahier Stanley no worries 👍 it’s a Ribble 883 aero in the ribble pro cycling team colours, it’s an ex team frame that I built up over the winter for the summer... but it’s hardly been out :(

[@zaahierstanley955]

@@TriathlonDan nice bike indeed ...

[@maxwellCsmith]

Do you think running training (and a bit of swimming) in parallel helps or hinders your cycling. Could you get the ftp even higher if you were to focus purely on cycling?

[@TriathlonDan]

Hi Maxwell, at the beginning of this year I really knocked back the cycling in favour of more running and thought I'd lose bike fitness, but after 3/4 weeks back on the bike I was putting out PB numbers so I'll have to say it helps :). Possibly, I do wonder if I'd get bored of the training though and not train as well, I think spreading the load workout wise helps limit the risk of injury, run one day and ride the next and so on, less repetition on the same muscle groups :)

[@emiribrahimovic2928]

You mentioned the Zwift training plan you did 3-4 times. Is that a public training plan or did you have to pay an additional fee for that coach?

[@TriathlonDan]

I was coached but I also did Zwift races and the free Zwift plans :)

[@MrSawborob]

What model Ribble bike is that behind you?

[@TriathlonDan]

Bluetonic 883 last years aero frame, it’s an ex team bike that I picked up last year and built up over winter, they didn’t sell them in this colour scheme 👍

[@cliffcox7643]

How do you like the Ribble road bike?

[@TriathlonDan]

cliff cox LOVE it Cliff, just dying to get out on it more :(

[@cliffcox7643]

You cannot ride alone? We're all riding here in SoCal, just not in packs. just alone or your buddy. Police do not care one bit, and in fact, been waived at by them. Tons of cyclist out. BTW, contacted Ribble, they won't sell just the frame.

[@TriathlonDan]

cliff cox we are legally allowed to ride alone or with members of our household, but I’ve seen several people injured whilst riding recently and needing hospital care so don’t want to risk being in that position, I can understand why people go out who have no indoor facility but I do so I’ll just ride on that. I’ll be running outside occasionally 👍. I had to buy the frame second hand from a Pro Team rider, I don’t think they ever retailed this colour scheme and the frame has now been replaced by an updated one 👍

[@faosa73]

Clearly gifted, great numbers

[@TriathlonDan]

Thanks very much, hard work too :)

[@frankanthony1221]

Many people underestimate the benefits of training in Z2.

[@TriathlonDan]

Frank Anthony so did I for a while Frank! Love it now 👌

[@stephenbanavage3293]

@@TriathlonDan how do you define Z2 please?

[@TriathlonDan]

Stephen Banavage 55-75% FTP according to TrainingPeaks 👍, I’m usually towards the bottom/middle end of that though, getting towards the top feels more like tempo than z2

[@rideharder7554]

I can never understand why. This under pins everything!

[@TriathlonDan]

Ride Harder coach knows best! :)

[@backuptimmy4124]

Hi Dan, I am new to the channel and recently started my bike training on Zwift. Do you recommend fasting during training to get rid of the unwanted weight? Coz I am currently struggling to lose mine and wanna rise my FTP at the same time.

[@TriathlonDan]

Backup Timmy hey, welcome! I’ve never really focused on fasted training but I know a lot of people that do, I do some fasted training by accident sometimes so I may run as soon as I get up but this isn’t very frequent. I’d say try and plan your meals around training more than anything, often when I train in the evenings I’ll trains and then have my evening meal so I’m not eating, training and then eating again, little things like that 👍 good luck and enjoy the journey!

[@kevinportmann]

Hey Timmy. I do some fasted training (I race triathlon professionally). Those can be beneficial, but they're more designed to help your body recruit fat as source of fuel over carbs (carbs is easier to burn but in finite quantity, and les quality fuel. We all have plenty of fat to burn, but our body only relies on fat when we're in Z1-Z2). They are very taxing on your body, so when you do those, you need to stick to a low training zone and build the length of your rides gradually. Make sure you have water right after, a recovery shake, and a light meal (if you plan you plan ahead and have your post-ride meal ready before your ride, you'll have food waiting for you at the end of it, as opposed to rushing to your fridge and everything you can find in there!). As Dean mentions, consistency and watching your food intake will yield results over time. They're no secret or quick fix, and you don't want that as weight will come back fast and sometimes you'll add on even more.

[@backuptimmy4124]

Kevin Portmann thanks for the detailed explanation 🙇🏻‍♂️

[@leszekwnuk5020]

consistency is absolute key, i can speak to myself by largest gain have been when I have done a solid 6-9 hrs per week for long 6-8 months periods. sure structure helps but even just consistently riding out there will give you a solid base. my worst time has been trying to train with out consistently, due to job and crazy travel schedule, riding maybe 1 day a week and going out on weekends becomes way more frustrating

[@TriathlonDan]

Absolutely, life happens sometimes though doesn't it

[@dariovelo1444]

Serious numbers increase!

[@TriathlonDan]

Thanks!

[@jackiechan8840]

Your starting FTP is good compared to me. Mine is only 140. Thanks for the tips.

[@TriathlonDan]

Keep up the good work though it’ll come!

[@matthew_cramer]

So I’m 17 years old and just did a fitness test and planet fitness. Unfortunately, my FTP was 220. I thought I was a lot stronger than that. I wonder if it also has to do with endurance/stamina because I was super tired out, not even in the legs tbh.

[@matthew_cramer]

I’ve recently started running and just getting into better shape in general. Also doing leg workouts and biking roughly 2 hours 7 day’s a week.

[@bonn1771]

I agree zone2 works for both biking and running

[@TriathlonDan]

Love the easy stuff 😆

[@maxmurray8284]

I am also plant based and I must say I feel my recovery is much quicker since changing it

[@TriathlonDan]

Nice one Max 👍

[@lechprotean]

Seeing how I’m not getting the same gains, I need a few gap years of booze and fast food it seems. That’s my takeaway at least ;)

[@TriathlonDan]

Haha "gap year", it's the secret :D

[@vincentmartle9544]

I'm cycling now for 7 years and do races now for 3 years.. my ftp is only 240w?? Don't understand why it's so low.. I'm very fit.. 68kg en 1m78.. My indurance is pretty good but tried everything to raise my powernumbers up.. Think don't got the right dna i guess..

[@vincentmartle9544]

people in Belgium talk to many languages to care for spelling my friend.. ;)

[@bilonidas]

Nice. Thank you for your insights.

[@TriathlonDan]

Bilal K. Not a problem Bilal :) 👍

[@rcs2003]

Genetics also takes a big part of this improvement i think.

[@TriathlonDan]

Suppose, hard to gauge though!

[@davidtaylor9443]

If we only had you tube back in the 70s

[@TriathlonDan]

David Taylor haha yes David!

[@patrickly874]

Can you provide details on the periodized training plan you do each year? How many days or hours do you train threshold/VO2 max/endurance Z2 rides a week? Thanks

[@TriathlonDan]

Patrick Ly hi Patrick, I’m going to address this in another video, but in short it depends what time of year it is and how far away events are etc, more vo2 work closer to the ‘peak’

[@cnay2983]

Weight?

[@TriathlonDan]

79/80kg at my best, more than that now!

[@cnay2983]

@@TriathlonDan don't worry. We all are. Working from home is way too close to the fridge. I'm just putting your (awesome) numbers in perspective :)

[@TriathlonDan]

@@cnay2983 thanks :)

[@Teeziel]

what percent of ftp is zone 2?

[@TriathlonDan]

Around 55-75% :)

[@danmaduff8919]

Those are significant gains but for a youngster doing everything right, I guess not impossible. Helps to have some good genes. Loads of Z2 speaks to increasing credibility to Polarized training. That looks to be the most effective model!

[@TriathlonDan]

I don't feel like a youngster anymore though Dan! Thanks :)

[@lukeashley76]

Great video Dan! Have you considered the FTP booster plan on Zwift?? I’ve found it’s really brought my numbers up over the last year.

[@TriathlonDan]

lukeashley76 Thanks Luke! I’ve had a quick look but never committed to one, I will do though 👍. Not bad for 12.99/ month is it if you’re following a plan on there as well. I do occasionally do a random workout on the Zwift plans

[@WolfgangLutz]

Im in week 3 of the ftp booster....what increase in wattage is possible as a beginner? Greets from Austria!

[@lukeashley76]

Wolfgang Lutz I think it probably depends on your starting point. First time I did it I went from

[@WolfgangLutz]

lukeashley76 im really a beginner...i started with 177 watt. Im AT the end of week 3..... What i have noticed: in comparison to the first two weeks, my heartrate is about ten beats lower then in the beginning. So i think, some Kind of effect is a ready happening

[@GogglesTyresandTrainers]

Cheers Dan, consistency is clearly so important, thats my failing, make gain, fall back, make gain, fall back.. repeat ad nauseum

[@TriathlonDan]

Goggles Tyres and Trainers I have many other failings don’t worry :D. TrainingPeaks wrote a great article on people taking 3-4 month breaks from swim training and how much it hampered any progress, I think just having one or two rides a week that you hardly ever miss would be very advantageous

[@Gledii]

you could have added to the title the 3-4 years. i increased miine in 200w in 1 year

[@db3229]

Starting at 230 is an above average base!

[@TriathlonDan]

Ah yes I suppose, I was 100-110kg though 👍

[@mattsilk6559]

I remember the days when I used to be able to ride with you on Zwift 🤣

[@TriathlonDan]

Matt Silk 😂 the ‘banding’ feature is good Matt!

[@helloyogeshpatel]

Most of the strava segment in my area are claimed by car drivers

[@TriathlonDan]

Haha get them flagged!

[@Ishi_2023]

This year since lockdown started in march I've been riding more, around 30miles 4/5 times a week, my hour power has increased from 173watts to 206watts, just by frequently riding outdoors. The more you ride consistently the stronger you get

[@mikelikestoridebikes]

Are you a pro triathlete?

[@TriathlonDan]

Michael Wohl nowhere near Michael! I’m trying to qualify for Kona as an age grouper but I’ve got some work to do, that’s pretty much the underlying theme of my channel :)

[@PoetWithPace]

Oh my Dan, you are more than half my age?!?! I feel like and ancient monument now ;-)

[@TriathlonDan]

Run Guru Run haha you’re only as old as you feel :D

[@PoetWithPace]

@@TriathlonDan oh yes! I feel like proper spring chicken right now after another sub 6 minute one mile time trial. How is your running coming along?

[@TriathlonDan]

Run Guru Run great running! 👍, I’m almost 3 weeks back into the swing of things, just building it up slowly, should tick off 30miles this week so will look to do some efforts next week and crack on from there 💪

[@PoetWithPace]

@@TriathlonDan excellent to hear!