How Much Faster After 2 Months Of Cycling? - New Ramp FTP Test

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[@TheNotSoFakeNews]

You don't know this but I am racing you to the highest FTP and most weight loss. Bought a zwift trainer (courtesy of the LRCP) and happened to do a ramp test the same time you uploaded yours. Your currently winning handsomely.

[@BenjiNaesenTV]

You might be winning weight loss though. I'll talk about it in my next video. 😅

[@Mnrnk586]

​@@BenjiNaesenTV look, I don't want to hate but someone needs to tell you few things. First, if you want to loose weight, just eat less, it is as simple as that and you can't tell me otherwise. Second, by the looks of it you are training like a pu**y and you don't look determined to train at all. You are young and I believe that you don't have many excuses for training like a pu**y. One thing that confirms it is that in this video you've done your first 40km ride on zwift... Don't be weak minded... Third, breakaway app is terrible for training, you won't progress much with it. I get it, they pay you to advertise it but that doesn't mean you have to use it. The least you can do is use Trainerroad or even better hire a cycling coach. And man, seriously if you wan't to improve add some volume in...

[@willball12]

Benji in video: 'I'll be doing structured training prescribed to me by this app' Benji IRL: 'Nah, I'm going to zwift race every day for a week!'

[@cskard8289]

Look at that progress! Cheers. 300 watts for 1 minutes is tremendous. Impressive ability to dig deep, despite going into the red.

[@thsaintful]

Nice work Benji!! Don't feel bad when the next time you do a test, the increase in FTP wont be as big as the current one, those earlier gains come a bit easier than the later ones. Keep going, you got this!

[@BreakawayB]

✅Foaming at the mouth and cursing your existence: You’ve done the ramp test properly.😂

[@rsam346]

If you notice your HR during the Z2 effort, you've got a bit of creep happening. It just suggests that you need to spend more time training Z2 basically. If you can get to the point where your HR stays within 3-5bpm of your first 5-10 minutes towards the end of the effort, you're doing it right and can start to do longer Z2 rides.

[@karl8805]

Came here to find this comment..absolutely correct

[@Markhypnosis1]

Absolutely. Another term for it is decoupling or drift. When the heart rate decouples from the steady power. Apparently if it's a drift upwards of 5% or more then the aerobic base needs more work. If it doesn't drift up at all, or even drifts down into minus figures, then the cardiovascular system is super efficient. The free Training Peaks all shows power/heart rate drift percentages.

[@crazyhorse8564]

Great work Benji. The minute at 300w looked absolutely brutal 😅😂 love the content and LR comfortably best/most informative cycling content around at the moment

[@PanSkrzetuski]

Way to go, Benji. Thanks for sharing your progression and experiences with us. And happy Easter!

[@KillrobPlays]

Great progress :) nice mate! Indeed that zone 2 stuff is really good. Would be good to do a long one some day to see how long you can go before your heart rate moves up. That would bring in another skill as well: nutrition during your rides - more difficult than it sounds xD Cheers!

[@MrRideBikesFastDownHills]

Marvelous pain face and well done for giving it your all. The spit coming out was just the best.

[@KD_cycling]

My recommendation if you're doing most of your riding on zwift is not to do your Z2 rides in erg mode. Figure out what w/kg range z2 is for you and ride with the pace partner groups in the same range. Long erg sessions are really rough on your knees and it's worth learning how to hold a consistent power, cadence and rhythm by yourself. If you're riding longer than an hour you'll want moments of recovery and cadence changes anyway. Get out of the saddle from time to time for comfort etc. It's a good way to learn the pack dynamics in the game too if you plan on getting into some racing!

[@rayrick77]

Totally agree. I'm all about the pace partners when I'm riding Z2 on Zwift. Just watch out for hilly routes, because the bots surge to a somewhat higher W/kg on the hills, and if you're cruising right near the upper end of your zone 2 range, that can push you above it.

[@Zwift]

Smashing those FTP tests 🚀🚀 Keep going Benji!

[@paulw677]

"what am I doing with my life?" Classic - been there often!!! Keep up the great work on the bike, in the pod and now on YT

[@charlesriley23]

Wow, I was just looking thru youtube and saw Benji of LRCP Zwifting. Walking the walk and talking the talk. I prefer watching you interview the femmes but something about actually seeing a presenter doing real world suffering on the bike Zwifting gives more genuine aura when promoting Zwift as a presenter. I am impressed with your efforts and will be seeing you there and now as a subscriber here as well. Carry on...

[@gearmonger8616]

Bemji, thanks for showing everything.. It is very helpful to newer cyclists (mesaage from the wife to you). AND congrats on looking healthier! Looking great, man. That matters the most.

[@svenpoelmans3688]

Dude that face and the spit dripping from your chin at the end, i felt that. You killed it man, keep going hard!

[@donwinston]

A big chunk of fitness is simple mental fortitude! It's not just physical adaptations, especially when you are starting out.

[@CamPearson]

That’s great again Benji, well done. For certain it’s true you become better at doing the ramp test, as you know it’s really about how well can you last for that last minute… even a few more seconds makes a difference… there have been times after a ramp test when I’ve thought afterwards I could have done just a bit better, and then I do exactly that the next day. Who knows how much of the 15% is down to technique though?! So long as you’re improving it doesn’t matter. For a race, I would say -Definitely go for a flat race. Lighter riders I believe are at an even greater than normal advantage over hills on Zwift, plus it’s super easy to get ‘spat out of the back’ on hills. -Avoid one with a high number of riders, and probably also avoid one which is part of a racing league -So choose a flat race, be ready to work for the first minute to ensure you’re in the front group, but avoid being at the very front. Then take it easy for the rest of the race (careful of any slight hills) and just be ready to time your sprint to perfection - and use a power up of course!

[@stefetienne6560]

Nice work. Bought a ZwiftHub last month, did my first ever Ramp Test 10 days ago and started to do some structured workout (started following the FTP Builder 6 weeks program). Plan for me is indoors is for structured workouts (and rides when the weather is bad, its Belgium so that tends to happen) and outdoors just enjoy the ride and surroundings. Up to now, have been cycling 15 years +, never did any structured training, so whole new world but looking forward to it.

[@nhabben1]

I think 15% is completely reasonable especially for 1 to 5 min power from the ramp test. Especially when you ramp up the hours starting off. Will be cool to see a 20 min or hour test results. I’m using this series to tell my wife look Benji is training I need to as well :)

[@Blazej_Kar]

Hour test definitely not recommended in such an early stage of cycling - 20min can be 'death like experience' :D

[@MiamiCycling305]

Really proud of you for sticking to this and sharing it with us. Go benji go!

[@vavooooooooooom]

Nice content - love how you are combining your work with Lanterne Rouge, PCM and now Zwift. I love all 3! On training: Consistency, consistency, consistency. If you consistently train 3 times a week, your body will adapt to that and I think there is at least one more 10/15% gain to be made. The Zone 2 training will help you train your endurance, and believe it or not you will get faster as well. High Intensity rides are good but make you more tired, which in turn make it harder to get back on the bike. Races are a lot of fun - and in my experience will get you even more PRs just because you will want to go deeper but make sure you recover as well.. Good luck on your training journey!

[@JMower]

Hey Benji, good stuff! I was in the same position as you about a year ago, trying to lose the weight and gain power. I always found that doing the ramp test in erg mode seems much more difficult than managing the power yourself. It also stops the spiral of doom, might be worth giving it a go next time! Keep it up, give it a year and the changes will be massive!

[@tmelendezmia]

Go Benji!! Ride on!!!!👏👏👏

[@ethanmarston9446]

Wow!! The improvement is huge! Fantastic work

[@joshkc9647]

I love the honesty of your reaction to the ramp test! Indeed, what the hell are we doing with our lives?!

[@tightcycling]

Well done... Congrats. 🎉 I'm also a big fan of zone 2 riding (~70-80% of my rides) ...

[@prfit]

Nice work! I started at a similar time to you at a similar power (190W) and I have the goal of achieving a 250W FTP this year. I've not done another FTP test but Zwift tells me when it thinks my FTP has increased and it's now at 205W. I've pretty much exclusively been doing group rides and races as it's so much easier and much more fun to put in efforts when you're trying to hold someone's wheel or bridge a gap. Good luck in your races and I hope you can get in some D-class races before they promote you to C-class. I'm in a terrible place where I could maybe win D-class but I have to race C and routinely get destroyed.

[@notkaty]

Was clear you went deep in the test. Bravo Benji

[@akselwarburg6744]

benji putting in work on and off the bike, you love to see it

[@ShawnIsBatman]

Great update! Congratulations on the result and well-done for continuing to learn and to put in the work! When I am faced with doubt (should I or shouldn't I?), I am working to always force myself to take the 'yes' option, especially when my mind is trying to talk me out of a ride. I have regretted many times when I have given in and not gone out for a ride, however, I can not recall a time where I have regretted making the decision to ride, even on the most miserable of days.

[@robin6198]

But where did the spit go??? 😂 all jokes! Great progress brother. Im looking forward to seeing the next PRs!

[@pixelstyx]

I was thinking the same thing! 😳 lol

[@SonnAvEnMark]

Go Benji go! Remember that form fluctuates and that the hard part is to continue in the long run! Maintaining a good balance of rest, diet, sleep and training is key. Seeing your content is really inspiring!

[@charlieproctor8655]

You’re smashing it Benj…. So proud of you mate keep it up 😁

[@sail5820]

Well done mate!

[@thirdlooprules]

Crushing it, you are learning how to suffer! All the zone 2 will pay off, it's especially good for newer riders with little base fitness, and if you are trying to lose weight. I am always starving after intensity workouts, if you fuel zone 2 rides correctly it's almost no different from a normal day. Keep it up!

[@wilsonrobb10]

Great video man. Way to put yourself ou there. Looking forwad to watching your progress.

[@chrisrouisse1690]

Great to see your progress, keep it up

[@YoanPratamaPutra]

Awesome! Great video as always, Benji! I've been on zwift cat D for about 2 years without any significant changes as I always do intervals without any endurance ride, so it always felt like my heartrate giving up before my legs. Starting this year I'm thinking to focus more on endurance zone to improve my heartrate. If I recall correctly, I think we met on Chasing d'Azur stage 1 a few weeks ago. I'd love to meet you on race again and join your journey on your races! Cheers 🍻

[@chrishophoto]

Good going, Benji! keep up the great work!

[@gasgano8255]

Guess what I listen to on my z2 rides! Keep it up Benji, both on and off the bike 💪

[@lje42]

Great video! Also we need some more Tudor Videos

[@BenjiNaesenTV]

Working on them. Hope to release one in the coming week. :)

[@usmcmsgt5487]

I wish zwift had proximity chat.... meaning like if you're around 20 ft / 6 meters next to someone you could talk to those around you like a group chat. Those that play call of duty would know. You could even have options to only chat with friends, friends in group, mute everyone or open chat with anyone. How fun would that be to motivatie each other, work team plan, small conversations, etc...etc...etc...

[@carlocavalar8595]

good work beast! keep it up and youll reach all of your goals.

[@hoodyps]

You make faces like Hugh Carthy yesterday at Tour of Alps while on limit😂

[@gaiusvelleius]

Nice initial improvements: now build that base!!

[@juanvanniekerk7546]

Zone 2 might not be hard the most hard, but if you do a lot of it, it would build you a nice base to do the harder efforts you doing the right training. Mostly my training is mostly zone 2 rides about 80% to 90% of the time and the other training is zone 5 the realy hard stuff. Great work benji Keep Grinding

[@brucewilliams259]

Nice job and great improvement Benji

[@dishboy14]

Great videos Benji! Keep it up! :)

[@rickfid99]

You should consider doing Z2 on the road, if you're comfortable with that, it's way less alienating and gives you a chance to enjoy the surroundings

[@shannonparker7404]

GO Benji you good thing!!!

[@EddieDBama]

Great job and video!

[@JDBees37]

Way to go!

[@OliverCrowhurst]

good stuff

[@DrewMtl]

LOL where the hell did that spit go! This makes me think I should get swift just to know where I am and what to do to get better.

[@filko9932]

good shit you progress is awsome. keep it up

[@EddieRyce]

Hey Benji - What set up do you have for zwift and streaming/recording?

[@AlexanderVanh05]

Ik rij zelf veel op Zwift en het handige daar aan is de trainingsplannen, hier is een ruim aanbod van en kan je ook kiezen hoeveel dagen per week. Dit is misschien handig voor jou

[@Miki-ep1ux]

Nice progress

[@markdwelchforcongress4456]

Benji - are you doing any outdoors rides ? They can really counterbalance the drudgery of indoor rides.

[@itsianwood]

Aha, you mentioned the cadence thing here👍 (re. the comment on the 10km climb)

[@navicto]

Congrats! I want to do structured training. Checked out Zwift but their training plans seem to have either too many sessions per week or too little. Any suggestions for plans aimed at about 4 one hour sessions per week? That plus long ride outside. Love your content!

[@mauroputman8975]

Hi Benji Over your videos you have always used the breakaway app which seems pretty handy but have you ever considered a personal training program made by an expert. I am no expert but it seems like this could have benefits. Love your vids, keep it up!

[@golfwizard74]

Benji. Ride at heart rate of 180 minus your age - maffetone method for zone 2.. that’s it . Keep your heart rate at that level for the ride

[@frankbuchsel293]

Zone 2 starts to make sense when you ride on a regular basis for longer rides, ideally bit less heart rate drift in combination with the talk rule, look at your starting heart rate and where it ended, z2 is all day pace, if the hr drift is already 5+ bpm in an hour you won’t sustain that all day ;) this can be nutrition, dehydration, temperature or doing too high power within the range. Great book if you can’t train too much: The Time Crunched Cyclist

[@doc_need_helpr6469]

At the gym i usually do 95+ rpm but sometimes i put it at a lower gear to grind at 40 rpm. i guess its good to do a bit of a both ? 😅. Keep it up m8

[@deadlift8551]

Try riding with a pace bot for your zones👍

[@thecoffeeblog]

I have just completed an FTP test and it was brutal. I thought I was not going to finish it. I couldn't help to remember your words (6:28) and wonder, What am I doing with my life?

[@MichaelBoogerd]

stick with it.. those efforts should always feel like hell, but the numbers will go up (as Lemond used to say - it doesn't get easier you just go faster).

[@scottytremaineplays9461]

Benji’s pain cave is actually a cave! New haircut homage to Wout?

[@bartvandeneeckhaut2565]

🙌

[@serdiezv]

Not a dig, but it's funny that the cadence is that low that Zwift interprets it as you standing

[@guidonvanonder]

Yo Benji, some gold advice: Ride ALOT at zone 2 and some occasional FatMax - like 10hours a week minimum. Stop doing these high intensity workouts, they are worthless to you as a cyclist right now. Don't be fooled by absolute power, you need to be focused on W/kg. Eat less than 10gr of fat per day and smash all the carbs you want until you are full. (Fat burns in the flame of carbohydrates)

[@Gustavo_Rodrigues19]

My opinion, you should not focus endurance rides on power, you should focus on heart rate, for example, try to do the most consistent power for 135 bpm maximum... Soon you are going to be able to hold more power within your hear rate zone, that means you are getting more efficient and conditioning your heart.

[@Jon-lf2dj]

+1 on using HR (power can be impacted by factors such as altitude, cooling [esp. indoors], fatigue, etc.). We see it at the Hawaii Ironman all the time: folks have a power target from their training then try to hit that number racing in a lava field and go way over target HR and blow up. It's a bit different for cycling, but in running our rule of thumb for long runs (Z2) was you should be able to talk but not sing. From your FTP tests, you should have a Z2 HR range (via Garmin or TP).

[@czeckson74]

90+ rpm are fine (i normally do 95)

[@sams247]

Btw, if you lost weight inbetween your tests, you actually gained power twice: More absolute power, but also increased your w/kg by losing weight

[@BenjiNaesenTV]

The next video in the series discusses my weight progress during the period, diving into w/kg for the first time in the series. :)

[@melbournecyclingsegments7510]

If you are questioning your life choices.... Then you are doing the ftp test correctly 😅

[@dripmandude1000]

👏

[@vinniamsterdam700]

Don't spoil those body fluids, Muad'dib.

[@Dan-ff6gj]

If youre only going for 2-3 rides a week i wouldnt do so much zone 2 training and instead focus on some more high intensity efforts over a boring hour and a half of pedaling.

[@chrisko6439]

It might be the camera lens, but it looks like your handlebars are way too wide.

[@Adanteh]

Agreed, they're probably 44cm bars which is going to be default for the frame size benji will ride, but honestly 44 is too big for most people. I always had the tendency to turn in my wrist a lot and then lock out my elbows because of that. Feel a lot more comfortable with 40cm ones (And I should really swap my 44 ones I got on my indoor setup too)

[@BenjiNaesenTV]

It's the 360 degree camera that makes it look like that. It's just normal-sized handlebars.

[@chrismadge7292]

Well done, that’s a good improvement. Stick at the training and you’ll see more progress. I think it takes an untrained cyclist 3 years of training to get close to their potential.

[@Marty72]

Great effort, but don’t go too hard in training, save the all out efforts for racing on Zwift.

[@marcmaurer5290]

What about riding outside ? Will you only ride on Zwift ?

[@BenjiNaesenTV]

A healthy combination of both but I firmly enjoy riding Zwift at the moment.

[@1975ladykiller]

if you know what you have to become a postman, you cycle every day. then you no longer need a road bike to get up the mountain.

[@showlate1]

amazing job Benji keep pushing!