I Trained Like a Pro Cyclist For 365 Days

[@alyssafeuz298]

I am so beyond proud of you, I love you more than you know!

[@10flyingdutchman]

4.1 w/kg is anything but average. That's a solid output for a racer, let alone an average cyclist/hobbyist. You're a beast and being too humble!

[@Paganizondaf650]

I’d say average for a somewhat fit cyclist that doesn’t train methodically is indeed 3.5-4 w/kg. Most guys training somewhat methodically I know are around or close to 5 w/kg. But that is with much more cycling history than EJ

[@maxpetification]

@@Paganizondaf650 sounds good, I do around 3-5 hours of cycling per week during the winter being quite fit and I'm pretty much always around 3.5 W/kg

[@mikehhhhhhh]

⁠​⁠@@Paganizondaf650I think maybe your view is skewed by the people you ride with. If you look at stats, average ftp across a few training apps falls around 250w. Nothing for weight, but optimistically assuming median weight is somewhere around 70kg, that puts it around 3.5w/kg at best

[@oceanedetotes]

4.1 W/Kg is weak amateur level. I have 5,6W/Kg for 20 minutes and that's far from a world to best amateur level

[@mikehhhhhhh]

@@oceanedetotes congrats, but the context of someone talking about couch to crit is surely enthusiast cyclists, not top 2 category racers. In the enthusiast demographic, 4w/kg is way above average.

[@fatbloaterdave]

4w/kg is definetly not average. Trainer road published a bell curve of w/kg of their 10's of 1000's of users (maybe 100s 1000s). And these are all cyclists serious enough to be paying for a training app. The middle of the bell curve for a man was 2.75-3.00 w/kg. Only about 7% of their users are at or above 4 watt/kg. Less than 1% are above 5 watt/kg

[@tylerdesrosiers]

I was going to comment the same thing lol Triggered as I’m 4W/kg and average cyclists are at like 2.0-2.5W/kg

[@pierrex3226]

Very useful data point. Intervals.icu also produces bell curves continuously for your age group. My FTP, for which I train a fair bit, is pretty much stuck just under 3.5, and I'm in the middle of the bell curve. I'm not sure how niche the website is, it's certainly very geeky, so there may be a bias, hard to know. The average is not 4w/kg.

[@nenadmiric]

I was at 4,8-4,9 W/kg for so many seasons, but never tuched 5. :) after 5, you are serious.

[@reid3737]

I'm super happy for EJ, but no one watching this video should think getting to 4 w/kg in one season is normal or average. Many people train years to get to that or never reach it. Really insane progress.

[@Daniel-ng8fi]

facts!

[@MarriedWithBackpacks]

this is incredible progress. I do think you have some really good genes and natural talent for cycling. Most people train a full year to get 50watts extra ftp, you gained more while losing weight, that's just not achievable for most people. But not trying to take away from the incredible gains and great training you did, excited to see how strong you can get.

[@jasonford7481]

You went from a cat 5 to a cat 2 in one year? You have some major natural talent along with the crazy good work ethic.

[@HarryTzianakisTheGodOfSpeed]

Mentally strong is what he is with the physical ability.

[@jtmuso]

Not to mention time

[@aaron___6014]

I did the same thing in 2019, then the lockdown and pandemic BS wrecked my cycling life. He also had an experienced coach. He was also a college baseball player so he has a background with activity.

[@HarryTzianakisTheGodOfSpeed]

You for sure need time for anything .. Now for the pandemic comment and wrecking your cycling life indoor training has created many champions.

[@aaron___6014]

@@HarryTzianakisTheGodOfSpeed it killed the cyclocross races and participation where I live.

[@Skaughtto]

A video covering some general training practices for amateur cyclists from your perspective would be cool 🤙 The intensity work you got from racing had to attribute to your massive gains paired with rest and zone 2 volume 💪 5w/kg is huge.

[@pacey5498]

Unbelievable how far you have come in such a short period of time. Insane FTP numbers too. Keep it up. Watching from Newcastle, UK!

[@petrsla]

Unbelievable man! Watching with mouth open! After 25 years of just cycling I'm now ahead of season, when I want to train systematicly (within time I have for training) and find out, what my 41 years old body can do :-). Your video is true inspiration. Cheers from Czech Republic!

[@Ejstrainingcamp]

🫶🫶🫶

[@MitchBoyer]

You’re killing it dude! 👏👏

[@eminented]

Im happy to have seen your progress over the last 2 years. Definitely inspired me to ride more. Cheers from Tampa!

[@kevinferguson6652]

Congratulations in all that you are doing. Kept me motivated while I'm recovering from hernia surgery. Thank you and keep going 💪( from Scotland)

[@diverg3]

So awesome! Well done! Enjoy the riding and keep up the good work. I started riding in 2020 and had some fantastic gains initially, coupled with aggressive weight loss (not by the book, lost a lot of muscle whilst doing so). Now being a father there’s less time than ever, but your content inspires me to get going again in a structured way, there’s always room for improvement. Cheers

[@offgridexploring]

First off, congrats! You put in a ton of work and earned that. I can only assume beyond that training you had some natural ability tucked deep inside that you finally let out. Keep killing it!

[@CiclismoPeba]

Such an awesome journey and a major inspiration for all of us! Keep it up, EJ! Big fan from BR always cheering for you 🇧🇷

[@ColeTrain_0]

That was such a fun weekend at Goldsn state, One of the most fun races I have been in. Proud of you dude

[@DaM.1]

I have never seen such an improvement in only a year. That´s really crazy and for sure you can get to 5,5W/kg in the next 3 to 5 years. That will win you some races

[@Bored-G]

Good job dude..! Now, since you shared your experience, now you can call it legacy and your grandsons will be sharing it to their friends that their grandpa was once a cycling champion.

[@sebastian.kowalczyk]

I'm on the same journey as you, and want to share all my struggles and victories in order to inspire more people to accomplish something that seems to be not reachable !

[@Ejstrainingcamp]

Keep crushing it! 💪

[@PNUfnik]

Massive congrats! Just stumbled onto your videos...just love to see the story, and see your journey. Congratulations :)

[@Ejstrainingcamp]

Aye thank you so much!

[@jonahking5566]

This is unbelievably motivating for a new cyclist

[@yariban9735]

Loved this video, sounds way more authentic and I appreciate that

[@mathias8013]

EJ means way to HIGH of a caloric deficit for anyone confused. In other words, he is saying it's risky to not get enough energy and lose weight so quickly. Best of luck in the new year!

[@jeffreyhess2889]

Love this man. I just started cycling again. I was down for a few years because my wife passed away, but my health has gotten bad. So it's time to get back at it

[@Ejstrainingcamp]

I’m so sorry for your loss. Enjoy getting back on the bike!

[@timothy-real]

Keep it up and stoked to see where you go!

[@gidzlopez]

Congratulations! You're a beast for moving up that fast

[@aaronhammer36]

What a beast ! Trying to do the same but gravel style ! At 32 230 5'11" heaviest I've been. Did my ftp and got around 250 don't know the exact number. You are an inspiration!

[@theegg-viator4707]

Definitely sounds like a success story. Hard work and training pays off. 🤘🏻🤘🏻👍🏻

[@Marco-717]

Be careful and don't switch food addiction for lack of food addiction. Thank you for sharing your journey so far. See you out on the roads of the Bay

[@Masteroiece]

What a badass story EJ. so cool to see you break though this cycling realm

[@TheAWallace1212]

Great video dude! You inspire many! Good things happen to good people !

[@AegenemmnoN]

Followed you since couch to crit. You have become a beast so quickly! Keep it up

[@pabloromar7413]

Crazy numbers for only one year ! And doing the physiological changes and the weight loose in parrallel is not easy, incredible

[@dereknovaes4217]

Very well done and hope to see you at Golden State again!

[@MrShanebizzle]

Wow awesome video man! Great work! Very inspiring!

[@Daniel-ng8fi]

holy crap dude, those numbers in that amount of time is CRAZY. So jealous! Congrats on your success and all your hard work.

[@Ejstrainingcamp]

Thank you so much! 😊

[@camd5348]

SO nice to here a video with out all the dude's and bro's. Sounds grown up. Well done.

[@commando25101]

Agreed. Good vid this one.

[@HarryTzianakisTheGodOfSpeed]

Bro dude!! What are you talking about? Stop being so serious! We have other things to be serious about. Sagan says it best!

[@stilerone]

💯

[@Eramsay121]

YEEEEEEEEEEEEEEEWWWW

[@HarryTzianakisTheGodOfSpeed]

@@Eramsay121 this guy must be the life of the party. Cam I'm not a grammar queen but its without not with out. Grow up bro dude!!!

[@linesided]

Have really enjoyed watching many of your videos - great journey to visualize what hard work translates to in the real world. It's damn hard work, which is why so few succeed. You should be very proud!

[@Ejstrainingcamp]

Thank you so much 🫶

[@shakinwakin35]

Brooo, just catching up and that is an INSANE year! Looking forward to more from you on this channel. I gotta hear more about your athletic background and hours put into training. You’ve got me considering a bulk in the off season 😅

[@Ejstrainingcamp]

Hahaha I made a video a couple later that tells more of my background! 🤙

[@shakinwakin35]

@@Ejstrainingcamp perfect! I'm working through the catalogue 👌

[@Nicomacchiato]

the fact u hide ur nails on the balance was hilarious ! GG man

[@Ejstrainingcamp]

😂😂😂

[@Allride_]

Unbelievable. Insane progress. Just give me half of that and I'll be happy for my gravel races

[@gnatman1102]

That's a tremendous gain. I love cycling. I'd love to be able to improve to ride strong with some friends. I didn't work as hard at it, but I did work. In one year, my FTP went from 164 to 157. I'm sure age is part of it. I'm 61. I didn't start riding until 57. However, I believe it's 95% genetics. I'm one that never improves in anything athletic, even though I attempt to improve. Is there anyone else out there that has performance gain issues regardless the amount of work one does like me?

[@Razor_Ramony]

Congrats, hope to see you on the road out in Sonoma county

[@samucong]

One of your best videos so far man

[@daniellloyd100]

Congratulations EJ, that's fantastic.

[@jamiegiven]

Congratulations on such an impressive transformation. What you managed to accomplish this year is absolutely amazing. If I could offer some feedback it would be to use a standardized testing protocol. It's meaningless to compare 95% of your best 20 min power to 92% of your best 12 min power. Hopefully, your new coach can help you with that and set you up with more reliable training intensity domains.

[@Ejstrainingcamp]

Definitely! I totally agree. I was just following the plans that were given to me at the time of each test! But I will be doing the 20 minute test from here on out!

[@louchalifoux-chabot7030]

That’s awesome!! Success is awaited in 2024 for you

[@KL-gl3qs]

Good Progress!

[@StudyMD]

This guy needs a community MIP award

[@petersilie2432]

Impressive development!

[@timkamombo4860]

Respect mate. That’s out of this world improvement. Will you share some of the training structure you used E.J?

[@Ejstrainingcamp]

Thank you! Yeah, I try to share as much as I can through the videos, but also a lot of it depends on the person.

[@Ultegra10SPD]

Oh, great yesterday I verify that I’m gonna start this season with my highest ever functional power only to sit here today with a stomach bug and this video comes in my feed which is gonna make me feel so much weaker. Thanks. 😅. -U10

[@nicolascalabro3296]

Great effort 🎉 keep grinding 💪💪 , your videos are inspirational❤

[@robertdulany6811]

4.1 w/kg is A level on Zwift. It's not average. The issue with this statement is if someone looks at their 293FTP and 3.5 w/kg, they are supposed to conclude below average? Who are you averaging, world tour riders?

[@xuchenglin6256]

You should consider some lab testing of VO2max, it would be interesting to see how this number is aligned with your power.

[@FT__Cool_Stuff______-of5pi]

I re-started riding again last April. In the next 8 months I increased my FPT from about 170w (2.6 w/kg) to 310 (5.0). I only lost a few kg so the increase per kg was mostly from the watt increase. I was not training like a Pro in terms of volume. No coach. no special stuff. But I was able to ride about as much as I wanted during those 8 months and have a simple, low-stress life. Also I had been up close to 5w/kg more than 10 years ago when I was racing - so I think that helped physiologically, and also in knowing about training. I'm in my 40s now and did not think I could improve that quickly. I think I will plateau soon on 20-60m power, and I've started focusing more on raising my 1'-5' power because I believe those shorter efforts are a relative strength for me compared to other people/averages, so it will be fun to have them high

[@MOSloan]

Great going! I’ve been enjoying your KZbin channel and posts on Instagram. Have you thought about doing the early birds series or even just one of them? You can learn some good race craft and tactics at any stage of your racing journey. Plus, it could provide good content for your followers. Just a thought 💭 Happy New Year! Go get ‘em!

[@Ejstrainingcamp]

I might! That’s a good idea! Thank you for the support!

[@user-rp2fe4rk4i]

In what world is 4.1w/kg "average"? 😂

[@Lynxswild]

Casual observations indicate the ‘mean’ FTP of the population at large is very close to zero. In other words, not sure if 1/2 the population can actually sustain any exercise for an entire hour.

[@hudsonrogers1615]

Something you didn't address in your video, ( that could make a good video) is, what does nutrition look like on/off the bike, and do you do any gym sessions. With you max watts it would surprise me if you don't lift. Good work this year, 2024 will be even better 💪

[@Ejstrainingcamp]

That’s a great idea! Thank you!

[@realace]

great video, very inspiring to see your results!

[@Ejstrainingcamp]

Thank you!!!

[@yeahnahyeahnah2160]

Great work man. Inspired

[@rg807]

Dude, an FTP of 334 is way, way above average. The average rider is lucky to have an FTP of 200.

[@Kieran25Wardle]

Keen to see what you get up to in 2024!

[@snxstar]

4 w/kg is not average my guy

[@Heliosmaster]

Yeah i don't know what he is averaging with.. people who do crit racing only? Definitely not regular amateurs

[@Ejstrainingcamp]

I googled "Watt Per KG Chart" and found 4w/kg slightly above the middle of the page. Reading all the comments though I can see that I defiantly misspoke! My bad!

[@DiabloMiles]

​@@EjstrainingcampEJ it's always about the Point of view. For us it's average. For others it's a lifetime goal.

[@lukasbenjamin_]

awesome video and story!

[@eduardoramosa]

Super inspiring story man!! Great work!!

[@Ejstrainingcamp]

Thank you so much 🫶

[@n22pdf]

Wow amazing dude you’re a very talented rider.. subscribed 😊 Pete 🚴🏻😃👍

[@CARPETFIBBER]

Very inspiring, thanks!

[@gavinhornibrook1935]

great numbers man!

[@sHootR450]

Do you repair and change things at your bike all for yourself or do you have a local bike shop that does this for you? Especially doing maintenance more complex tasks like checking the bottom bracket etc. Every time i need to do this, I have a 1-2 week break because people are too busy for appointments at my bike shop. This really hurts my motivation sometimes and it is very expensive

[@Ejstrainingcamp]

That's a good question. I usually go down to the local bike shop to use their tools, but do most of the work myself if that makes sense. They will help me with some things, but I am very blessed in that way that it's usually same day repairs.

[@Felix3ization]

I like the "Zone 2 is basically easy riding" 😂

[@stevocanuck]

what do you attribute your success to? Was it a specific training such as a long ride? Training at zone 2? Riding a lot?

[@Ejstrainingcamp]

Riding a lot and being specific with training when it counted and enjoying the process 🤙

[@TheHealthySloth]

Amazing Video! What bike did you mainly use for your training and races?

[@Ejstrainingcamp]

Giant TCR 👌

[@MM-ev1fg]

Inspiring stuff!

[@davidcarino6500]

Remember where you live! I found that out really quick. Is cycling well supported like CA or NC, TX etc.

[@stevocanuck]

how does training and being a caloric deficit work? When you're training that hard you need food to repair the muscles and damaged tissues. How was being in a deficit possible?

[@Ejstrainingcamp]

Once I got to a weight I was happy with I stopped tracking food. So I was probably operating at maintenance or slightly above.

[@LaneY5220]

Amazing progress man, one hell of a year! I'm curious, how tall are you? Helps paint a better picture of your stats. Will be spending my winter trying to catch up👊

[@LaneY5220]

Answered my own question, he's 6' 3" ish

[@xphiliptranx]

If the weather is rain and snow during the winter, what are your options for bike training?

[@logankuzyk]

Zwift, running, weight training, etc.

[@Ejstrainingcamp]

Those 3 are my go tos! Usually Zwift though

[@kanuto6745]

Hi EJ, how long are your z2 ride? During your base phase you are doing 3 hard rides over z2 then the rest of the week all Z2? How long are this z2 rides? Would u recommend SS base training?

[@andrewliles4725]

EJ is on Strava, you can also see all his data there!

[@bryanandkeesha604]

Can you please share where you bike? I want to train as well but I'm having a hard time looking for places that doesn't have a lot of traffic lights.

[@papis408]

Getting Tommy Gun vibes(Rocky4). Give some props to the guy who got you started

[@Ejstrainingcamp]

I’ve praised Jeff in many other videos. However, I feel as a lot of the success I had when it came to performance was credited to Jackson as I stated in this video.

[@sylvainparsy]

WOW! It makes me want to get into it... What equipment would be essential to start training seriously like you?

[@Ejstrainingcamp]

You should! Honestly any sort of road bike with a power meter is a great start! Check Facebook market place in your area!

[@emersonlindenlaub8124]

you're a beast, chapeau

[@eligiuszniewiadomski4213]

i can watch full movie - just jelaous about the time and progress xD

[@motogp9253]

Beast mode 365!!!

[@JonathanHair]

No way 4 W/kg is "slightly above average". It's way up there. At 5 you are in a small group of people capable of that. Your numbers after one year are insane. You have natural talent, perhaps completely unknown to you one year ago.

[@larkiess]

Slightly above average for competitive cyclists. For general population, anything above 3 w/kg is above average

[@JonathanHair]

@@larkiess the Coggan power charts put 4 W/kg as a competitive cat 3. That might seem like "average" in a ranking system of 5 categories, but there are way way more cat 4/5 and other Freds in the cycling world, especially if you expand to gravel, which is uncategorized, than cat 1/2 racers. I suppose it depends who you hang around, but around here 4 would make you pretty above average quick.

[@christiankeim]

I wasnt a potato but was getting in the 200s. Im 5'8. Im 38. Idk how old ya are, but ill see ya on the track maybe!

[@tomkennedy569]

can you please do a video on how you put the data overlays (power, heart rate etc) over your video footage?

[@Ejstrainingcamp]

Yes

[@tomkennedy569]

@@Ejstrainingcamp Thank you so much, been looking for a good guide on this for ages!

[@zerocool675]

what type of riding/intervals did you feel helped make the most gains?

[@alexwarner3481]

The goat!

[@davidjames5168]

Cmon man in what world is 4 W/kg average in any sense of the word

[@alex9046]

so did you do the whole Norcal masterclass or cut it short and got coaching from Jackson before cherry pie?

[@Ejstrainingcamp]

That is a fantastic question. I used the masterclass for about 2-3 weeks. Then from there on out it was basically racing that replaced the structured intervals during the week for me. That is when Jackson came in as a major help to explain to me how much zone 2 to do, balance my fatigue, and how to make sure I didn’t get burned out.

[@FurioMAT]

Congratulations on your enormous progress. In the video, you're wearing a honeycomb helmet. What brand is it, please?

[@Ejstrainingcamp]

It’s a Kav helmet!

[@ml1186]

Aawesome!! I guess the haircut also improves the w/kg and CdA, competition should be worried!! 😂

[@Ejstrainingcamp]

Oh yeah 😂

[@blinzi69]

talking about average ... meanwhile I went from 2.8w/kg to 3.1w/kg in 4 years lol - some people just got amazing talent, while others are on the far other side of the spectrum.

[@clrbrk9108]

I’m right there with you. I have been stuck at 2.9-3.1 W/kg for the last year. I think I need more volume to break through, but with 2 young kids I just don’t have the time.

[@blinzi69]

@@clrbrk9108 same here - I manage to do 6h a week. I've been doing a lot of VO2Max work lately, short workouts 30-45min with really high intensity. i try to do 3 of them a week and a long ride 2-3h on weekends. I feel stronger, FTP test still to be done.

[@Hafiz_Vanyar]

what a beast!!!❤

[@titoguevara5301]

Amazing story.

[@AAN21iuu]

What a role model. Which bikes did you ride after the Giant TCR Advanced?

[@Ejstrainingcamp]

That’s the one I still ride!

[@Southerncyclist]

Crazy Gains Awesome