I think you can benefit from puttin on some weight in the off season. Last season I was the same weight as you and around 4w/kg ftp and yes on the climbs I was doing good but in the flats I was completely dying to stay in the wheel (for 45-50kmh I need around 220 230W when I am behind someone). When the off season came I started "bulking" going in the gym only leg day and I gained around 7kgs by the time this season started(around 59-60kgs). I have never felt better, yes my ftp stayed the same I can do around 4.5w/kg in a good day but man what a difference that 60w more did on the flats. Now I can confortably sit at 200-220w at zone 3 nowhere near my ftp when before I was exceeding ftp at that power
Way to go bro. BTW, do you strength train (most importantly glutes/quads) or at least lower cadence grinding and supplement with a bit of whey/creatine? In addition to a hopefully healthy and sufficient protein whole foods diet.
@@aaroiseverything The more you train, the more you'd need such stuff, and SOLID sleep and maybe ice baths. Of coz, hopefully your work schedule supports such intense recovery ways.
Actually it is better to aim for a negative split. But when my turn came, I only can managed a steady pace and managed to get below 1hr. Till the next race! Jiayou!!
Wanna try this method? Should be easy to get a venue near you, or incoporate to your indoor trainer. 6% gradient, 100m th-cam.com/video/OBP2cWZMq6I/w-d-xo.html
@@aaroiseverything good roads and climbs for training, don’t know how you can mentally sit on the turbo so much in SG, you must have to drink 10ltrs a day haha
I think you can benefit from puttin on some weight in the off season. Last season I was the same weight as you and around 4w/kg ftp and yes on the climbs I was doing good but in the flats I was completely dying to stay in the wheel (for 45-50kmh I need around 220 230W when I am behind someone). When the off season came I started "bulking" going in the gym only leg day and I gained around 7kgs by the time this season started(around 59-60kgs). I have never felt better, yes my ftp stayed the same I can do around 4.5w/kg in a good day but man what a difference that 60w more did on the flats. Now I can confortably sit at 200-220w at zone 3 nowhere near my ftp when before I was exceeding ftp at that power
Yup as long as the weight is muscle weight, i should be stronger and W/kg should increase!
Do more pogacar videos!! They are awesome
Good stuff… love how you share the highs/lows of the process… subscribed. 😎🍻
YAY🥳
alternate weeks of Kipochoge & Pogacar then! 😅
Very impressive mate, well done!!
tremendous effort ! great upload
absolute monster effort. im also 50kg and really struggle to hold myself on the flats
we just draft the big dudes and save 30% of energy hehe :D
Way to go bro. BTW, do you strength train (most importantly glutes/quads) or at least lower cadence grinding and supplement with a bit of whey/creatine? In addition to a hopefully healthy and sufficient protein whole foods diet.
Thanks! Hahah maybe i should start doing those 🤭
@@aaroiseverything The more you train, the more you'd need such stuff, and SOLID sleep and maybe ice baths. Of coz, hopefully your work schedule supports such intense recovery ways.
Actually it is better to aim for a negative split. But when my turn came, I only can managed a steady pace and managed to get below 1hr. Till the next race! Jiayou!!
of course neg split haha! but i just went by feel so i blew up. JY!!!
You should do a blummenfelt week training too!
Gd idea!
How do u recover from ur intense training sessions daily bro ? Seeing u exceed 100km running mileage this week 😮
Haha im only running when im feeling recovered :)
@@aaroiseverythingyou need to recover mentally too bro..
damn stronkkk!
Where is this competition? Thks for the vid!
At virtual cycling Singapore!
@@aaroiseverything ok looks like im too late,maybe will sign up next year😊
Great effort!! But were you riding with only socks!?
nope! that part was just to test the bike setup!
how do you measure your wattage on your indoor bike?
Favero assioma duo powermeter pedals!
Do you watch ur diet and consume sufficient calories to keep up with training ?
I think so. My weight still the same haha
How do you know you have trained like Pogacar?
I just found how he trains online
You need a recovery bro
Whats the watts to beat in elite?
Willy did around 275watts i believe. Not shown on his strava
Wanna try this method? Should be easy to get a venue near you, or incoporate to your indoor trainer. 6% gradient, 100m th-cam.com/video/OBP2cWZMq6I/w-d-xo.html
You should try a training camp in Chang mai
What's in chang mai haha
@@aaroiseverything good roads and climbs for training, don’t know how you can mentally sit on the turbo so much in SG, you must have to drink 10ltrs a day haha