already doing these …
Hi Lukas,
There was a discussion once on TR podcast, required lifestyle changes to become average cyclist from couch potato is an X but from average to local hero 10X and local hero to elite is probably 100X. It is like that in every field of life, marginal improvements beyond average will be very taxing. Dylan Johnson was claiming to put 40h in to get an unbound top 10, probably he is in 6ish W/kg range for 20 mins (i have no idea about his weight or power numbers, just speculating)
You are already holding a very special W/kg so going beyond that point should require more than just TR. as far as i know, TR can go up yo 10h/Week plans. Not a scientific number but you will probably need above 15 (most probably >20h/week). Also you will probably need to investigate potential gains from strength training (some more time and effort to put in)
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I think his pr is 400w for 20min, not sure about his current weight but he used to race at 69kg so about 5.8w/kg. That would put his FTP around 5.5 or a bit less which is not crazy high for a pro.
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Even if you are, then you need to work on all of them and refine your approach, especially as it comes to rest and nutrition. That is, you should know the answers to the following questions (feel free to share the answers):
- How much do you sleep per night on average? (You can give the 1-week or 1-month average, whatever is easiest.)
- What does your macro distribution look like, e. g. how many grams-per-kilogram-of-bodyweight do you take in for carbs, proteins and fats? What are your targets and why?
- What is your rest day/rest week protocol? Do you just sleep more or do you do foam rolling or mobility exercises?
- What is your role within your current team? Do you have a mentor or mentors? What has their feedback been for the last season?
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- Sleep: I am in bed for 9h and get about 8h of sleep.
- Nutrition: 1.5g/kg of fat, 2g/kg of protein, rest of the energy needs are accomplished with carbs. On easy/low intensity days I get a little more fats, I feel sluggish when I eat too many carbs on easier days. I don’t take any supplements besides vitamin D. I should probably get more sodium, but I don’t like to much sodium, because it makes me feel puffy.
- Recovery: 1 day/week completely off, 1 recovery ride. I don’t do foam rolling, as it makes me feel worse. I do mobilty work 3x/week.
I get about 15k steps a day, wich probably hinders my recovery and performance - Team: currently not on a team, mainly focusing on granfondo’s and virtual racing.
From one of your previous answers, I was under the impression you were in a team.
Do consider finding one. The right team will help you in many ways.
Is there a team you can join in the virtual world for your virtual racing? That may / may not be the same team that you join in real life, but it could have considerable benefit to your journey.
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Sounds like you are doing a lot of things right already. The biggest get seems to be:
Then why don’t you try to find one? That seems like a huge get for you. This is not just about event types, but gaining access to a community, sharing knowledge and experience, and to have a shot at being serious.