M: 1-1.5h z4/5
T: Rest
W: 2-2.5h commutes
Th: 2h commute + 1-1.5h z4/5 or group ride
F: 2h commutes
Sa: 3.5-5h group ride
Sun: 3-6h endurance
= 12 to 18 most weeks. 10 when things go wrong. 20 when things go really right.
Full time job, one kid (50/50 custody), significant other rides with me.
Iām usually between 12-17h, average for 2023 so far is 10h45ā incl. 2 weeks of off-season, but due to a race end of December last year (off road duathlon 14k-125k-28k) I only started training again end of February.
Had a niggle after that race that kept me from doing much.
My biggest week was 21h (incl a 40h work week):
Monday: 1h20ā easy spin (2.8W/kg)
Tuesday: 2h15ā with 6x4ā (5.2W/kg) in there
Wednesday: 4h Z2 (3-3.1W/kg)
Thursday: 3h20 with 4x20ā tempo (4.25W/kg) in there
Friday: Off
Saturday: 4h Z2 (3-3.1W/kg)
Sunday: 6h Z2 (3-3.1W/kg)
Hours from Strava. I put my age, height, usac category and best finishing category for context. A lot of racing comes down to handling, positioning, fueling, and experience. Itās funny how with these things I can compete in 1,2,3 fields (in NYC) having less than 4w/kg.
Alan Couzens would disagree with you :-p
Why Height? Just wondering, cos unless youāre under 18, we stop growing Vertically after 18
Nice, so letās tell people who want to better themselves that riding for an hour is a waste of time. 
Great way to get people less active and not riding bikes. I hate when people or āclickbaitā coaches say shit like this. If you can only ride an hour thatās better than no hours. Donāt care what science thinks even if itās not āoptimalā.
I mention height because people typically become butthurt when you have an FTP above 300. Part of being taller means that I am absolutely stronger, on the flip side, it also means the lower limit on my weight is 80kg, which would put me right at 20 bmi. It also keeps me on TR instead of Zwift because being tall on zwift means you have all the aerodynamics of a penny farthing, so between having a suboptimal w/kg and being very tall, I can barely hold on in zwift group rides with people in real life that I could easily drop riding in zone 2.
interesting anecdote, does Zwift need height? Canāt remember. but you are v tall for sure.
To me, all the w/kg stuffs doesnāt make as much sense as raw absolute power IRL. Like you said, being climber skinny (but Iām no climber) I can supposedly climb (but I canāt - no power) and then on flats, I canāt catch up to guys like you w that raw absolute power.
TBH, I didāt even bother reading the article. Any movement(exercise) is still good movement.
Definitely.
As always, it depends, there are several guys I ride with who blow me away in terms of raw watts in FTP (by ~50w), but I drop them regularly either because I am lighter, I have a longer TTE or I am way more aeroā¦ā¦or some combination of all 3, depending on the situation.
There are more variable than pure watts or W/KG.
donāt be afraid to push yourself faster here. If you can do 3x20, you can probably do 2x30 and there is a very good chance you can do 1x60 already. I went through the same progressions last season and plan to do it again. I found 1x60 easier than 2x30 because the recovery interval kind of letās you off the gas.
Upto 25 y/o for males
Maybe thatās new science? I remember many many many moons ago in high school it was 18. But anyways, weāre digressing from the topic 
I grew 5cm from 180cm to 185cm between my 20th and 25th (officially measured for passports). I could try to find papers on that. In dentistry/ orthodontics it is well known men"s facial structure changes until 25 y/o
Slacker
Maybe a bit off topic - boys still grow beyond the age of 18, but 5 cm would be quite uncommon; https://www.cdc.gov/growthcharts/data/set1clinical/cj41c021.pdf (CDC growth chart)
So far this year Iāve averaged 12 hours a week on the bike. Up from 8.96 hours/week in 2022. Also try and lift x3 a week for an hour.
3.08w/kg per TR AI
2023
Averaged 4h 14m p/w Traineroad Aiftp has me at 4.04 w/kg or 299w
My average hours per week over the last few years
2019. 5.9 hrs/wk
2020. 8.6 hrs/wk
2021. 8.4 hrs/wk
2022. 8.1 hrs/wk
2023. 8.7 hrs/wk
This is so accurate. I do feel the effects of been tall (195cm) and larger (87kg) in real life. However I rode group rides and races with IRL friends who I am stronger than outside and they destroy me when the pace Ramps up even on Zwift flats. The penalty for height and weight seem to much for edge case who are both tall and heavier in Zwift
