Over the past 6 months, I have been training with the goal of completing the @dragonridewales grand fondo.

During this time, I applied the following principles in order for me to perform at my best and as a result, increased my FTP by 30 watts.

So if you’re looking to add 30 more watts of power to your cycling performance then here are the strategies I used to do it!

1️⃣ Focus on plenty of Zone 2 training. I have been doing 80 % of my rides in zone 2 this past 6 months. Not only has it improved my aerobic base, but it has also helped me to minimise my fatigue each week. Allowing me to train consistently week in, week out.

So if you cycle 5 days a week, make sure 3/4 of them are in zone 2.

2️⃣ I did two sessions of weight training in the winter and reduced it to once a week as the spring came around and I was out on the bike more.

Building more strength in my legs and core has helped me reduce any injuries, while also improving my cycling efficiency to maximise my performance on the bike.

Focus on compound movements that relate to cycling like squats, deadlifts, kettlebell workouts and plenty of core stability too.

3️⃣ I also lost 3 kg in this time, so my power-to-weight ratio increased without more time cycling. I did this by cutting back on my processed foods as much as I could and fasting.

I basically just eat when I was hungry which meant that after a long ride, I eat a lot but, during the week I would normally just has a snack in the evening as I would eat all of my calories during the day.

These small changes along with my training helped me to drop my weight from 69 kg to 66 kg.

All of these changes take time but if you are consistent and focused on the process then you to can also gain 30 watts of power to your cycling performance this year.

Drop me a comment if you found these tips helpful and let me know if you have any questions. 💬 🚴‍♂️

#cyclingcoach #cyclingtraining #cyclingftp #ftppowertest #cyclingtrainingtips #cyclingweightloss #zone2training #weighttrainingforcyclists

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