How I´ve doubled my FTP in 3 years

[@numberonealcove]

How to double your FTP in 3 years: be a total beginner; get obsessed.

[@sarahnewton2550]

This.

[@DontGetDroppedCycling]

Sounds about right! I’m in year one of being obsessed, two more to go 😂

[@alextasch8114]

Ha!

[@CreRay]

That's a dangerous combination, without coach it is a recipe for overtraining.

[@Bretzky01]

Good to see Alberto Contador is still cycling in retirement.

[@ronykuba]

:D that´s a good one

[@artificiallift9110]

best comment ever

[@WegrennerX]

Olberta cantodar

[@ProfessorSteez]

That’s nuts! I’m extremely new to cycling, this is month 19 for myself. Your video has me crunching numbers, I started power training about 12 months ago and have gone from 220 watts to 334 watts in my first full off-season + build. When I started I was at 88 Kg, but I’m now about 79 kg. My w/kg has increased from 2.5 to 4.2 w/kg in about 3-4 months. Training with power is the real deal, I could probably get down to 75-76 kg but I still have some watts to gain before beginner improvements start to plateau. Nice vid!

[@ronykuba]

nice improvement, ride on!

[@ProfessorSteez]

Firsthgyhgyhuy Lastujhujhuj Have I dropped you in the past 😂 buck out

[@speedmann194]

Nice, what's your power output now ? I started training may last year. I'm gaining around 10 watts a month on between 15-17 hours a week 7 or 8 hours riding 3or4 hours running the rest weight ect I'm just interested to know if your power gains have begun to slow as numbers are climbing higher ?

[@amonkeywall]

You lost 9kg and went up 114Watts in 3-4 months? But you said you've been training with power for 12 months. Those are really impressive numbers. Do you have a background in sports?

[@ProfessorSteez]

Speed Mann Yes my numbers have slowed as they’ve gotten higher. Right now my threshold is sitting at 367 for an hour, but I haven’t upped my training volume much since I first started training with power. I usually hit 14-18 hours any given week. During this Covid crisis I’ve been doing a lot of 4 hour rides and hope that will allow me to bring it up a bit more. 1-10 minutes is a better power range for me though, that’s has kept improving.

[@GrokkerChris]

Sitting at 80kg with an FTP hovering around that same 190-200 you started at. Definitely have some work to do! Thanks for the motivation.

[@GrokkerChris]

@Clever Bike Reached a hair over 3w/kg (~230w @ 75kg) after about a year but have since lost some motivation partially due to the pandemic. Eager for it to end and get back to some longer weekend group rides!

[@waqistar28]

Me too🤣 .. damn pandemic i cant really ride outside like i used to. I can feel my legs are getting less efficient in zone4. If not i can achieve 300w at 77kg at least. Its okay. We starting over again

[@urwahmunir5334]

Hey whats your progress? I did a ramp test and got an FTP of 191. Been using power for only 2 months now.

[@tomdarrington]

All gold. I've been riding 3 years too, consistency is definitely key, and the ability to suffer.

[@annukun7318]

been training nonstop since march how long till i get stronger

[@yearingolf]

Ronnie seems like such a fun guy, love seeing how much joy he gets from riding

[@richardmiddleton7770]

You can't do consistent, frequency and intensity! You will burn out in about 2 weeks! This is where zone 2 endurance rides come in, you are still getting adaptations without the massive stress! zone 2 endurance rides don't have to be 4+ hours long as long as you stay in the correct zone the entire time, 2 hours is fine, they also double as sort of recovery rides.

[@DavidSmith-gj2dm]

The most important thing is to wisely choose your grandparents .

[@ronykuba]

???

[@DavidSmith-gj2dm]

It means we have no control over our genetic make up ,

[@DavidSmith-gj2dm]

Absolutely, Woody Allen could never beat Arnold Schwarzenegger in a body building contest ,no matter how much drugs or training he applied .

[@JackChickenwing]

@@DavidSmith-gj2dm convenient and comforting excuse isnt it

[@Freddy3792]

@@JackChickenwing It's not an excuse VO2Max differs between individuals. You can train it to some extent, but some people will have a lower genetic ceiling and some respond less to training than others. Still with proper training most of the male population are able to probably hit around 4W/kg FTP, but for some it will really be impossible.

[@samuellambert8919]

Listen to this guy. He's not bullshitting us. Worked for me as well. Even before taking it seriously and before having my Powermeter. Have fun with random hard intervals on nice hills or windy road parts of your local ride! This made me very much stronger.

[@samuellambert8919]

Also agree on the endurance myth. I never done this either. And the comfort that good quality clothing, saddle and tyres at the right pressure give you.

[@ronykuba]

Thanks for the comment!

[@jonpoon3896]

“No shortcuts” is the main key. So obvious but I’d say, “if you wanna take it seriously, then you simply need to take it seriously”. Then within that serious pursuit of performance, I believe you’ll discover those tips that you mentioned

[@highcarbrider]

Dude, you are CRUSHING it, massive respect for what you are doing and have achieved. I spent near 3 years with a coach and my power dropped by 40w! My coach had me doing same old drills over and over, no intensity just threshold stuff. I was bored and fatigued and my FTP not only dropped but it would not increase. I split with him in January, did a 4DP treat for the first time to discover my MAP was mega low. Now Im upping the intensity rides and not only enjoying my training but my FTP is increasing. I also agree with your nutrition info 👍 High carb, low fat for the win.

[@ronykuba]

High Carb Rider thanks for the support, variable intensity is where it's at in my opinion.

[@Jeebus0143]

Took you 3 years for you to see your coach was shit lol?

[@TheRealNonoh]

Wow! Alberto Contador’s english got really good.

[@alanmacleod6843]

I improved my FTP from 3.2 to 5.1 in 4 months following this advice (I learned it before this video). This is the best advice I could give anyone. Power meter, Zwift, hi carb, low fat, follow structured training sessions on zwift (or another app) hydration. Excellent video. See you on the roads!

[@ronykuba]

thanks for the comment, that is a nice improvement!

[@DANEX7799]

Do you think that Zwift is important now when the season is started?

[@alanmacleod6843]

You need to train with power all year round. If you can do that consistently in the summer outside, then no. But I will stick to Zwift all year round.

[@adammillsindustries.]

Alan MacLeod The whole truth in a few sentences. Ride on!!

[@Jeebus0143]

BULLSHIT lol

[@onoriotorti795]

Great work Ronald!! I incresead my ftp fro 250ish to 300ish in a few months and lost weight with a vegan diet. I think another tip that helped me is train at high cadence and on the hard efforts is important to stay calm mentally

[@ronykuba]

Carb Climber good job

[@j1y0ni]

If you want to increase power you need to able to sustain it you need long steady miles in the base build phase. It trains your muscular system to work though a fatigue state. This contributes to sustainable power in not just four hour races but even just 20 minute FTP tests!

[@ronykuba]

True

[@knightofnever]

One of your best videos yet. I appreciate this format very much. The high content value is great. Nothing really new, I agree. But with your very clear point of view. Made me subscribe.

[@ronykuba]

Vince Leuenberger thanks for the support!

[@richcole3931]

I agree. this video is excellent. I'd like to hear a bit more about how to build training at high power.

[@andyma1986]

I got FTP of 265 at 53kg, which turns out to be exactly 5w/kg. Never raced before, hopefully I'd be able to raise it by a bit after my first race season starting in march.

[@ronykuba]

Andy Ma you'll need to focus, because you'll have a hard time on the flats and in the wind

[@andyma1986]

Ronald Kuba ya that's exactly right. I don't feel any slower than other people on the hills, but I seem to be lacking a bit on the flat. Really struggling on crits, but luckily we got some long road races with hilltop finishes that really suit me.

[@FireyAfterburner]

I'm 53kg and my FTP is 157. My goal is to be where you are right now...

[@andyma1986]

FireyAfterburner How tall are u? I'm 5'8(173cm), for my height I'm super lightweight. That said I've been a competitive runner for four years before I jumped on a road bike, so I already had the aerobic strength, to this day, I still use a lot running to get myself into shape. As my coach say all this time, getting faster is not something you can do overnight, so consistency is important.

[@FireyAfterburner]

Im 5'5, I don't come from a fitness background so I have a lot of work to do. I started going to the gym to do GCN 40 min spin vids. When I first started my avg. power for 40 min was 130, like I said highest power I've gotten is 157. My 1 min power is 244, 5 sec. power is 520. Still need to do 5 min power. I've never actually done a 1hr ftp test. If I can get 157 in a 40 min session, I could definitely do that for 20 min. 157 x .95 = 149. So I guess 95% of my best 40 min session should give me an estimated FTP of around 149 (Pretty bad). Sorry too much to read lol

[@TheoreticalCyclist]

Szép fejlődés! Még csak most találtam rá a csatornádra, és egészen tetszik! ;)

[@HECTORBIDO]

Great Ronald. I enjoy. Very helpful

[@jondashun]

From the moment on when you said that you're eating a diet as rich as possible in carbohydrates and not focussing on protein I was pretty convinced that you're plant-based. Personally, I've made the experience that a vegan diet rich in carbohydrates makes me recover faster. Very interesting video and really impressive numbers! Are you riding for a continental team? Cheers! :-)

[@ronykuba]

Thanks for the comment, I am not on a team yet.

[@plantpoweredhealth9383]

Me too brother.

[@JayB-lz6yd]

honestly, eating 5 times per day 4x100g of pastas + 1x morning greek yogourt with fruits and oats = 60 g of protein, enough fibers and carbs for 2000 kcal in total. that's perfect for a normal day or recovering day. i add veggies and don't count it. it's as i want. for a ride day, i add more pastas in the 2 previous meals to match the effort i plan to do. for me, high intensity i burn up to 1000 kcal / hour. so depending of what i do, i add what i need in pastas. for post ride meal, i go for the protein milk shake + a bit of oats. i like the high 5 recovering powder. chocolate taste good. 2 times / week i add a piece of lean chicken and red meat in the last meal of the day. because i like it (but i'm not crazy about meat) and to keep my B12 level. helps to boost the night recovering metabolism. protein has a better action at night on a relaxed body. plenty of water and minerals. electrolyte pills in the bidon do the job. no rocket science and easy to follow. i'm never frustrated. i'm not hungry all the time with that diet. which is appreciable. don't be afraid to feed yourself. as long as you have something to justify it. that's my rule of thumb. you wanna eat more?? ride more then...

[@remifjelldal7299]

Solid video!

[@ronykuba]

Remi Fjelldal thanks

[@mindciller]

315 is great at that weight. You'd be hard to beat

[@notnixx2912]

I started around 6 months ago and my ftp went from 180w (3wkg) to 270 (4.6 wkg)

[@ronykuba]

nice

[@CreRay]

Hi Ronald what do you think about mixing some running in the training? At the age of 45 I have trouble to get down to the 58kgs where I ended up 2018 when training for a marathon, I found that the running was very effective to reduce my weight, without any major diet sacrifices. I'm currently at 66kgs and 215W FTP so yes it's mediocre but at least in cycling I know how to improve my power, I was at 62kgs and about 260W 2019. I'm no racer (never will be) but it was good enough to fulfil my cycling goals, which is long rides in the Alps. For me there's nothing better !

[@ronykuba]

Hi. Running is high impact and you cannot do a high volume of it, so I would advise against it. Also, being lighter does not necessarily to being faster. If you need more help with your training, I suggest checking out my Discord group, or sign up for personalized coaching. whop.com/marketplace/ronysclub/?planId=plan_PK6ijSyRUc4g7

[@CreRay]

@@ronykuba Thanks for the tip!

[@superstrada6847]

Ronnie, super video; clear and concise and accurate. Thanks.

[@ronykuba]

Super Strada thank you

[@stuartmclean3843]

What is a typical training week 4u. How many threshold and v02 max sessions per week

[@ronykuba]

All of my training is public on Strava

[@dysprosium6913]

anyone who ignores carbing up wasted every second they ever sat on a bike.

[@richardmiddleton7770]

Not when you consider fat adaptation and insulin resistance! Part of being a good endurance athlete is teaching your body to run on fat and preserve glycogen. Carbs have their place but you don't need them all the time.

[@AJ420BLAZIN]

I just started cycling and my FTP is 190 and im 49.5kg

[@Justnothankyou132]

Not bad, mine is 500w at 30kg

[@TheSnowdolphin]

Not bad mine is 1000W at 15kg

[@vivekrbs]

You did't really mention how you got your power up initially.Any specific training

[@danielashleybaker]

it's 2021, his FTP is now 630W. ;)

[@RossTheNinja]

Started indoor training at 140 in March 2020. I want 300 by summer 2022.

[@ronykuba]

That's ambitious

[@HeathyRoidz]

I’m 16 years old, I started cycling at 15, the weight didn’t change that much, I’m around 56kg now, I was 62kg back then, my first FTP test I came in at 197W, the last FTP test I’ve done was in the 15th of may 2019 and I came in at 255, I’m thinking of doing a profissional bike fit, would it improve my FTP? Obviously comfort it dpes

[@sarahnewton2550]

Hey Kuba, I started a months ago and FTP is up so far 50% (from a crap low base) did this with Zwift training programmes and cycling 2.5 hours 5 days a week. Do you consider this consistency to be ok, or do I need to drop one of the 2.5s and add a 4-5 hour fondo? Or just keep it up at the same level? I’d like to double up by end of the year (early quick gains I think are going to be easier than the second 50%)

[@ronykuba]

Doing the same thing 5x/week will get you to a plateau pretty quickly. The best is to get a coach.

[@justdolf1152]

Thanks Ronny, really appreciated this one.

[@ronykuba]

Dolf the Vegan thanks for the support

[@kasimirkawuptich8269]

Hello Ronald, thanks for this vlog. I think cycling is really immune to change, so many people focus on stamina and miss the intensity. Keep it up! I have a question about the Madone, what's your recommendation: drive an H2 without spacers, or a H1 with 3cm spacers? Do you think that the character of a H1 is different from the H2?

[@ronykuba]

Christoph Pietsch thanks. The H1 is quite a bit longer in reach, you'll also have to consider that. The stiffness is significantly higher as well.

[@TDArcher]

Great video. I agree with you on most points. It would be nice if in a future video you got a bit more detailed about nutrition, specifically about the carbs you take in. Thanks!

[@ronykuba]

TDArcher thanks, maybe I will

[@richfi9576]

great advice. What power meter do you prefer for Shimano setups? Also, good luck with the degree.

[@ronykuba]

Quarq DFour. Thanks

[@pierrex3226]

What's your vo2max? That power at that weight tells me you won the genetic lottery, in the sense you're definitely not in the middle of the bell curve in terms of natural talent.

[@ronykuba]

I don’t know

[@karstenmeinders4844]

Thank you for sharing your experiences regarding training (and clothing). It sounds 100% plausible to me.

[@laniguapolaca]

I am 69 years old and I love to bike. I average 80 miles per week during the three seasons. I need suggestions in how too increase my stamina so that I can pedal faster and stronger. I understand that weight of equipment is a factor, my current hunk of metal sets me back at 21 pounds. I weight 65 kg. Sugestions

[@ronykuba]

Alberto Zuniga you'll have to increase your FTP using power based training

[@jdr4307]

Guys don’t listen to this guys story. He hit gold in the gene pool. Being a pro or 5wkg ftp comes down to two things , a good vo2 max and good excerise economy. Most riders have either of these factors or none of that. Cycling is an endurance sport and the answer to endurance sports is “choose your parents wisely”. VO2 max isn’t a number that doesn’t mean anything, you can only improve it by 5%. Your improvement is based mainly on this figure if you want some real science go to Dylan Johnson KZbin channel. He goes into depth in this stuff

[@ronykuba]

No, not really. Anyone can do 4W with proper training. Above that it's genetic

[@jdr4307]

Ronald Kuba that is true but in my comment I meant 5wkg comes to VO2 max which is genetic.

[@ronykuba]

@@jdr4307 in the video I'm talking about training, consistency etc. In your comment you said people shouldn't listen to me because it's all genetics, like all this wouldn't work. Doesn't make sense

[@TheCyclingCardio]

I’m exactly the same as you are at your start, 72Kg, FTP 195..now I have target for years to come 👍🏼 59 Kg, FTP 315

[@dannybeeh6332]

Aron Husink That was me a year and a half ago. Now I’m 70 kg and have a 248 watt FTP. Keep training and you’ll get fast, even if it’s just 5 hours a week!

[@lordad]

@@dannybeeh6332 Haha 72kg and 200ftp was what i started with aswell ... now 74kg and 304FTP 4 years later. But while i train and have a power meter i dont take it super serious.

[@travisashimself2356]

Lately I've been doing around 1h 45min outdoor rides with 1h trainer rides throughout the week. 7 days a week (silly streak I've got going) incorporating short zone 1 spins as needed for recovery. The turbo and outdoor is zone 2/3 work. I never really drill it. Should I incorporate more efforts that really bring my HR up into the higher ranges? Any suggestions on when and how to sprinkle that into my week?

[@ronykuba]

You won't be getting far with Z2/Z3

[@joselarrarte6964]

I do 25 -30 miles 5 times a week. Is that considered consistent?

[@rodrigoalonso7900]

I'm 14 years old with 60 kg and an FTP of about 300W, any thoughts?

[@ronykuba]

Well, my first thought is "unlikely". Check your power measurements.

[@chiefrocker12]

Great Video, finally you did a video I asked for :) Thanks....and you killed that KoM for Richmond Hill circuit....

[@ronykuba]

Ravin Premji thanks

[@namdude0373]

Power meters are expensive! What is the biggest reason you think you should have one? Does "feeling" your perceived effort get you close to the level of info a power meter provides?

[@ronykuba]

Casey Sanders they were expensive 10 years ago, but not now. There is no other way to quantify cycling performance and improvements.

[@matthiaserlacher6122]

I have a question about crank length: Would you recommend me (I'm 183 cm tall and have quite long legs) a shorter crank length (f.ex. 165mm) or a longer one (like 175mm)? Thx!

[@vasilmolot5099]

Hey Ronald, could you please tell what is your time in TT-race on the flat 10 and 15km with 1 u-turn? Than you!

[@ronykuba]

I´ve never done a TT that is flat and exactly 10 or 15km.

[@vasilmolot5099]

@@ronykuba very pity, that numbers would be veeery interesting

[@les264]

Ronnie, you mentioned a high carb diet. Is there a web site or book that you can recommend on the subject? Also, I am 57, do you think it will work for me?

[@ronykuba]

les264 surely it will work, most endurance athletes are on high carb diets. Nancy Clark and Anita Bean have good books on the topic. I went one step further though with plant based foods.

[@les264]

Ronald Kuba Thanks for the reply! Love your channel, you always deliver interesting and useful content. Keep up the wonderful work!

[@visse89]

5.3 in threshold is really awesome. i like your videos in general, you have allot cool stuf, keep em coming and good luck with the riding :)

[@ronykuba]

thanks for the support

[@rorykoehler9018]

So what training did you do? What does intense training mean? Tabata everyday? 2 tabatas a week with eaiser days between? This video is 10 minutes talking for 10 seconds info.

[@ronykuba]

Rory Koehler cycling training is not that simple. You can check on Strava.

[@rorykoehler9018]

Sure it's not that simple but you could have at least gone over it within the 10 minutes.

[@bruderrudiger9574]

Why you dont want to eat much proteins? And, what would interest me, can you outperform those 45km/h e Bikes? I tried it during a commute city ride with a bit of againstwind, but i didnt really had a chance. I dont think, that this guy actually pedaled because he made about 40 pedal rounds per minute while doing around 40kmh. It would be interesting to see you against someone like this in terms of acceleration and Speed.

[@ronykuba]

Protein is for building mass. Not what you want as a cyclist. 45km/h is well below TT pace. On the road bike, it is even easier - you get in the draft and outsprint him. No E-bike can go much further than 20km at this kind of pace.

[@jaysong2890]

Which training program / workout in ZWIFT that you can recommend?

[@ronykuba]

none really, it is best to hire a real coach

[@James-ki3em]

of topic ronny but i have just got a carbon seatpost for my cannondale supersix. am i right in thinking i cant use grease on it, if so do i use fibre grip? cheers

[@ronykuba]

Robbu fiber grip definitely

[@James-ki3em]

Ronald Kuba thanks!

[@sape100]

Very good video. Which one would you recommend on investing, power meter or a smart trainer?

[@ronykuba]

definitely a power meter

[@SgtSammyJPeppers]

only one of the two can go with you on the road.... thats your answer

[@danielgiese3987]

Great video Ronald! Do you have any literature advice for building a training plan?

[@hanskoot6254]

Hi Ronald, great channel! I wonder, do you stay super fit throughout the year or less so during winter. With turbo trainers you can stay very fit but is it smart to do so?

[@ronykuba]

Thanks! I don't know what do you mean by super fit. I do more volume and strength training in the gym in the winter

[@hanskoot6254]

@@ronykuba Hi Ronald I wonder if you maintain a super high FTP throughout the year or tune it down during winter by a significant amount. With help of turbo training it is possible to maintain a high FTP throughout the year, but is that wise to do so as rest may also be important?

[@ronykuba]

@@hanskoot6254 you can't just stop training in the winter. I do 1 easy week after the last race and then back to normal. As I said, I do a lot of volume on the bike and strength training off it, but no intervals. Top end power will drop because of this, but FTP doesn't change that much.

[@hanskoot6254]

@@ronykuba Alright that makes sense! Thanks for your answer.

[@James_R_]

I am really new to road cycling and lost 30 LBS since November. I have been using most of these tips already, some without knowing about it. My biggest gains were after getting in some good sleep and taking a break to let my muscles heal. It is hard to get myself not to go hard at all on any ride though which messes up my recovery rides often.

[@ronykuba]

M4X THR0TT1E good job!

[@James_R_]

Hey, thanks for the response! Just read Peter Segan's comment, now I get to google what EPO is. Sick sprints PEET! Just googled it, The Highest elevation anywhere near me is 3500 feet. I don't have the means to travel a lot or at all really.

[@DANEX7799]

Hi Ronald! Thanks for the video, it's fantastic. What outdoor workouts you can recommend for increasing FTP?

[@ronykuba]

DANEX7799 sweetspot, hill reps

[@BFinesilver2]

First of all respect to you, but I don't really agree with you on this. Low intensity long rides are the fillers for your high intensity work. You build mitochondria and can simultaneously recover sufficiently to hit your high intensity work properly. Just about every study shows that polarized training is the very best way to train. ..Not just for cycling but for all endurance sports. Base training definitely has it's place if done right. You have to keep a day of high intensity work. For me that's insanely steep hill repeats, a lot of climbing, more cardio-strength circuit training than usual and also more running in order to maintain bone density. I didn't test my FTP when I first started cycling 4 yearsvaho, but at 41 it's 301 @69kg (8-10%bf). Just starting to do high intensity blocks after a long base and aim to get my FTP to 315 in 3-4 months @ 67kg. 3 weeks into 20 minute intervals as the focus. 8 minute, 4 minute and 30 minute to follow. Might go to 12 seconds to improve sprints/max power before going back to base again.

[@BFinesilver2]

18-20 hours per weekis normal for me. I'm maintaining that year round. Next base will be 22 hours+ a week.

[@ronykuba]

A lot has changed in the last 3 years.

[@averagerider92]

What's your avg heart rate when your pushing it?

[@ronykuba]

180-182

[@matejburian3191]

Do u think that with ftp around 260w at 77 kg of bw, am i able to "sit in bunch" for a longer time? Lets say 2-3 hours? Totall flat stage,,, thx

[@xgalvan1]

Matej Burian sitting in will save you more than 30% on your power output. The group would have to be pushing 330 watts at the front. The entire race would not be able to sustain that for 3 hrs, so the answer is yes, you can hang with 260 ftp. You'll probably avg around 180-200w if you just sit in.

[@ronykuba]

Matej Burian depends on the bunch, but probably yes, if there's no wind or attacks.

[@eltribun]

Once the first attack is launched you would blow up... but just hangin in there is possible... thats why couples can ride together when one of both is way weaker than the other

[@Kaoori97]

What about the calories, do you recommend eating more than you burn? What types of high carb foods do you eat? More whole or procesed carbs? Thanks

[@ronykuba]

Kaoori I don't count calories. All types.

[@Kaoori97]

+Ronald Kuba (ronykuba) do you drink or recommend drinking sugar with water?

[@ronykuba]

well all (sports) drinks are sugar with water, aren´t they? I have never drank plain water with plain sugar, sounds disgusting.

[@Kaoori97]

+Ronald Kuba (ronykuba) what do you normally eat in a day/what are the staples of your diet and the amount of each?

[@ronykuba]

Kaoori rice, potatoes, pastries, bread, cereals, noodles, pizza, fruit,... food

[@Analyse_US]

Thanks - super interesting and pragmatic! Consistency + Intensity= Improvement

[@khaki.shorts]

Hi Rony, how has your FTP changed since this video was published?

[@simonrussell2642]

Quite correct there are no short cuts to anywhere worth going and no substitute for hard work Ride on👍

[@ronykuba]

simon russell well said

[@franciss2529]

Hi Ronald, I really love your channel, so keep up the videos! I've been cycling for a long time now but have recently hit a 'wall' of feeling mentally and physically bad and haven't been motivated to ride, as I feel very little progression. Can you give me any tips to get out and keep going? Thanks.

[@bobbytroskie8024]

BASSY MC.BASSFACE don't ride alone always try and ride with a mate or a cycling club it's alot more fun this way. Hope it helps

[@ronykuba]

What Bobby said, or alternatively try a different disciplines or focus on an event

[@franciss2529]

Cool. Thanks for the tips and I will use them to keep motivated :)

[@26DNG]

Great video have you done any focused about your diet ?

[@ronykuba]

26DNG thanks, no diet vid yet

[@26DNG]

Ronald Kuba be good to hear how you got your weight down 👍

[@psychospexss]

What time do you get up if you go to bed 10-11pm?

[@ronykuba]

6-7

[@GC-wn3dw]

Thank you sooo much for Ur honest video 👍

[@epeterson2448]

315 watt average is pretty awesome... I’ve been riding for 20 years and you’re already pushing the same power as me. I’ll never tun a power meter on my bike though. I use it on my trainer at this point I know what I’m pushing. Great video for newbs though!!

[@ronykuba]

What's your weight?

[@epeterson2448]

Ronald Kuba 5’11 175 pounds

[@ronykuba]

@@epeterson2448 you weigh 20kg more, so that's nowhere near the same power

[@epeterson2448]

Ronald Kuba I’m also 48 years old and that’s my average. Not my race average, I’m sure you’re faster and putting out more watts than I am!? The thing is I don’t post every time I win a race. It’s awesome you’re killing your self to get faster I’ll give you that. But I had already won 16 races before the age of 26.... I still don’t tell people they are slow or talk myself up while crapping on them. I coach my tnt team and I still compete it’s all about helping people instead of yourself

[@ronykuba]

@@epeterson2448 ok, that's just a fact of life. I don't know what are you trying to prove.

[@theademerckxfiles9967]

well done dude; how are your races going?

[@a.g.4843]

Do you Use another ftp indoors compared to outdoors?

[@ronykuba]

No

[@a.g.4843]

@@ronykuba but normally indoors you cannot generate the same watts as outside. So normally the ftp indoors is significantly lower than outdoors. pity your answer is quite short. I think I will quit my subscription.

[@ronykuba]

@@a.g.4843 Well, that was a yes/no question that you have posted, so I'm not sure what did you expect. FTP tests are not very useful for me anyway, as there are many other factors.

[@a.g.4843]

@@ronykuba Ok, then I keep subscribing your channel

[@kakarot2430]

impresive, I started a proper training ( without power meter ) on 2016 as well , a month ago i did Ftp test , and my score only 154 or 2.9 watt/kg. i think i am already at my limit and now i lost motivation... i think genetic really a factor on cycling...

[@ronykuba]

BDL cycling is one of the least genetically defined sports. I am sure you are nowhere near your limit.

[@PazLeBon]

it IS very genetically defined, clearly so

[@l2ecovery]

dont give up when i first test i got only 140-150 ftp !?!

[@youssefj4061]

l2ecovery hey, if i may ask, what is your ftp right now? cheers

[@cannondaletaurine]

@@PazLeBon I think hard work will pay off. I'm close to 5W/kg FTP. I just put in hard efforts in training, train consistently and eat healthy. I got really impressive improvements in a short period of time and I think, my genes are not the best. I know many cyclist who just train passionately and put in hard work and get very good results. A powermeter is a huge help in improving quickly. Cheers...

[@NGarcia]

How do you drop 12/13 kg ? That´s huge!!!! And I bet your weren't fat in 2014

[@byhalf]

Cool video. Nice to see facing the camera ;)

[@ronykuba]

Jonathan Lafay thanks!

[@le0fonzagoric164]

Make some more videos about training, trainers, nutrition. Watched this one 5 times :)

[@phxrsx]

When you're on zwift do you just freeride or do they workouts on Zwift?

[@ronykuba]

adrian betti workouts 90% of the time

[@planttheseed2129]

What kind of a saddle do you have on the White Trek?

[@ronykuba]

PlantTheSeed on the Boone or Madone?

[@planttheseed2129]

Looks like the Boone. You put your hand on the saddle at the end of the video.

[@ronykuba]

PlantTheSeed Bontrager Montrose pro

[@PazLeBon]

ive increased my ftp 30% since xmas. would be more if wasnt for saddle sore the first 6 weeks :D I aim to dble it within 6 months. new years resolution n all that

[@KurtisPape]

I never would listen to you training and power tips because I thought it was all to complicated and all you need to do is just ride the bike, but ive been ignorant, I need to start doing some training as my adventure style of slow riding long distance has really made my riding not progress and im still going slow, I might invest in a power meter soon, thanks for the video

[@ronykuba]

thanks for the comment!

[@batbawls]

Rony, how many hours do you normally sleep per day?

[@ronykuba]

Thurston Howell III 8-9 hours usually

[@DonAmos_stories]

Can you tell me how much did your time improve on a climb per km when you lost 10kg?

[@liambarber9036]

So how many hours do you train on a training week?

[@ronykuba]

Liam Sangaku 8-15

[@szabolcstrucz2220]

Are you speak Hungarian as well?

[@Knud451]

Out of sheer curiosity. How many calories do you eat per day?

[@ronykuba]

I don´t count calories. Probably a lot.

[@ronykuba]

L. traveler you're probably right, 4-5000 surely

[@tm2183]

ty for sharing! great vlog

[@ronykuba]

kel madics thanks

[@ca5ualm3dia]

how do you get the best back position on a bike ..

[@ronykuba]

ca5ualm3dia not sure what do you refer to as "back position"

[@PaulEnderson]

What training intervals do you do?

[@ronykuba]

Paul Enderson mostly Zwift workouts now

[@PaulEnderson]

Ronald Kuba ...I mean what sort of timings and intensities do you do?

[@ronykuba]

Paul Enderson I do all kinds of workouts. You can check on Strava.

[@geekotron]

Impressive power! Any workouts you can recommand on Zwift for Vo2 max? I cant seem to increase my FTP because my Vo2 celling might be too low.

[@ronykuba]

Alex Godbout-Simard thanks. Look around on whatsonzwift.com, there are some great workouts

[@paddyotoole2058]

To say that someone “cannot reach their full potential” as a cyclist unless they use a power meter is ridiculous. Yes, they are a very useful aid to training. But thousands of pros and top amateurs have raced without them. Merckx, Kelly, Hinault, Lemond, Valverde - all champions and cream of the crop and didn’t use a power meter. Are you saying none of them reached their potential as a cyclist? If they didn’t need powermeter as pros, then why the need for it as amateurs if we’re only doing it as a hobby?

[@ronykuba]

I think you're lost, the 1980s are looking for you.

[@paddyotoole2058]

@@ronykuba Valverde?

[@vernefits1953]

beautiful bike

[@gerrysecure5874]

I doubt a guy in your age and size starts with an FTP of only 190W. Your first tests were off your true abilities or you came out of a hospitsl and were entirely out of shape. Then it depends on your test protocol. Some protocols are more sensitive to anaerobic changes than others. Nevertheless 300+ is excellent.

[@ronykuba]

A perfectly healthy non-trained person can start as low as 50-60W, so that’s nonsense

[@gerrysecure5874]

@@ronykuba Yes if you consider coming out of 6 Month coma as healthy. My 17 year old son *after 3 years of absolutely no Sport* put down an FTP of 190W at approx 65 kg. 60W and healthy 🤦‍♂️, that is ridiculous. All I say is that 190W is artificially low and due to that the doubling artificially high.

[@ronykuba]

@@gerrysecure5874 sorry, that’s rubbish. I work as a coach, and I have a pretty good insight about what a regular non-trained person can do. Either your son is very talented, or your numbers are plain wrong. The average person needs years of training to get to an FTP of 3W/kg, starting mostly at 1.5 or less.

[@gerrysecure5874]

@@ronykuba Well you said a perfectly healthy can start at 50W. Next post you say said persons start at 1.5W/kg. So you are talking about 35kg adults !? Get your numbers straight please. The rubbish part comes from your end. And yes my son is talented, but at that time he was 17, 3 years untrained and I referred to YOUR numbers in my first post. All I say is you did not start at 190W healthy and made it to 300+ W in what, 2 or 3 years. Either your first test was flawed or you came out of serios detraining like Hospital. I consider your claim to be clickbait to gain coaching clients.

[@ronykuba]

@@gerrysecure5874 “1.5W/kg or less”. I suggest you should study some data before posting this crap.

[@raphaeltiziani7476]

Do you know how many time it does need to gain fitness after illness? I was 2 weeks ill and could not ride. It seemed that I lost over 50 Watt.

[@ronykuba]

Raphael Tiziani 50W at what intensity? High powers like AC and VO2 are most affected, but it's highly unlikely to lose 50W of FTP in 2 weeks. I don't really get ill, but I reckon it would take at least the time you took off.

[@raphaeltiziani7476]

Ronald Kuba seems on the FTP. I have done my first ride today again and heart rate is also really high. But yes high intensity power seemed to be more affected.

[@Jolinator]

Really interesting video.

[@ronykuba]

Glad you enjoyed it

[@irvingabbott6]

We need to see your race vlog...

[@-Bonobo-]

Do you think you can get to 6w/kg naturally?

[@RossTheNinja]

Only with great genetics

[@pumuckl8784]

how do you finance your livestyle and also where do you come from

[@ronykuba]

Nepomuk Roth as I said, I run two businesses + this channel

[@pumuckl8784]

Ronald Kuba i understood it as studying was the one and yt the other buisiness - what are these buisinesses then ?

[@ronykuba]

Nepomuk Roth noone is paying me to study, so that is hardly a business. I run a bike shop and a motorcycle dealership.

[@terryhollands2794]

Hard work gets results.

[@ronykuba]

terry hollands exactly