Great progres again! Good to see you embraced the zone 2 training! It doens't feel like it but it brings the biggest gains. Congrats on the engagement as well! 👏👏
Once you do a 100km a few times It will be much easier, trust me, took me a while to get to 100 but after the first time I got used to it fast and now I do almost a honderdplusser each week. I just enjoy the 4-5hours on the bike and don't forget to eat and drink and my biggest tip, make new routes where you have never been!
Congratulations ! You really look like you enjoy yourself doing it which might be the most important thing here. Looking forward to some more of this type of content.
I started my road cycling journey this year (used to do MTB 10+ years ago) and following your journey always helps to motivate me during the more challenging times. Keep going, Benji! I'm very grateful that you're sharing this with us.
Hey Benji! 👋 Great to see you're doing great! After getting back into watching your IRL and zwift content. You've inspired me to get an indoor trainer!
I have been wondering how you were doing after listening to your Podcast! GREAT JOB! And love the Breakaway-and obviously it is working for you!! Keep it going, friend!!
I'm excited to do this myself. Just started Zwifting last week and haven't done a proper FTP test yet.. Zwift has calculated 179W right now. I think my improvements in W/kg will be massive if I lose the 30kg overweight I have and keep on training.
I've found eating small amounts every 15-20 minutes has helped a lot of longer rides and use an energy drink with your water. My legs used to explode after 60-80k but can now ride much further. Medjool dates and homemade bars are great value for money
well done. the ftp ramp is giving you an objective measure of your progress, as well as important zone setting, so its a good thing to come back to and strive to improve for your training progress and accountability purposes. you're doing really well
100km nice one man! Some serious watts on that hill too at the end of the ride! I can see the 100 mile video coming soon! You are getting some serious gains well done on the improvements
Great stuff!🎉 Glad to see you still pushing. Really enjoying the series. It gives me motivation and also highlights how everyone else struggles to push the limits and its just not me. Also Ive always avoided the Ramp test just because I didnt think it was accurate enough but now that you mentioned it, it is a brilliant tool to measure improvement. Keep up the training and the videos!🎉
nice video kinda new to your channel was a fun watch. the "hill" made me chuckle a bit since im living in switzerland and i basicly can never go under 150m in elevation for every 10km. but as someone thats love riding up i guess i dont mind :P
Congratulations Benji, big improvement! Exspecially in that temperature and another nice jump in the cooler temperatures. Great work on keeping the cadence higher for longer too!
Great improvement. A little heat or altitude makes a huge difference. Living at 2000 meters, my FTP is at 291 when it's 20 degrees. Add heat and it subtracts power. I lose a good 20 watts when you add 10 degrees. Remove the altitude and keep it cool and suddenly I'll see my best power numbers of the year. It's great to have a baseline to go from, though.
tip - if you ride in heat, poor water on your neck, not on your head. your head & feet are the parts where your body "monitors" how hot you are, so your body gets a wrong signal that you aren't hot if you poor it on your head oh and most importantly - great progress mate, love to see it
Good job, Benji!! And as you point out, Zwift's ramp test is not the most accurate, but it will give the rider an idea of where he/she sits. When I based my FTP on Zwift I calculated my zones on Zwift FTP - 5%, and training immediately became more doable and efficient. And now with the metric century out of the way, the imperial one is juuuuust behind the corner. Keep at it buddy! Every minute on the bike counts.
Got to love fitness tests. No way around it they all hurt unless it’s a sub maximal estimation. So days you’re not psych’d and have good legs it’s tough. Good work. Consistency is one major key and then having a back up maintenance plan for when life throws you curve balls.
250ftp is crazy in this much time, your deffo winning our imaginary competition. I started at 132watts for my FTP (think it was actually higher than this but I suffered cadence death early) now I'm up around 183 FTP. I haven't done a ramp test though, it was just zwifts estimate from me racing. Maybe I could crank out another 15 watts and get to 200. I'll try tomorrow.
im glad to see you cycling outside! Indoor training is only 20% as effective for me as outdoor. The sun, wind, length, hills. Cant compare it to indoor without power meter so on.
Congratulations on your upgraded ftp. I would humbly suggest you ride at a higher cadence. Cadence and form drills can help here, and of course just getting fitter will tend to increase cadence a bit. If you want to learn how to pedal real smooth, get some old school rollers. In any case, good job Benji!
wow thats a huge improvement. I am at 220 FTP, and happy with that. i startet 3 month ago. my sprint power i horrible though.. cant pass 700 watts. Tried the D cat today but a handfull flew by with much more than the cat limit. I guess its time to "get gud" :)
Great progress! Have you got a power meter? Also I think you need narrower handlebars, you seem much more comfortable riding on the inner part of your handle bars? If that’s the case it will most likely prove to be more aero too 😊 great work though pal, keep going!!
I have a question about what my heart rate should be. First of all I'm a 21M, 220lb beginner, and the max heart rate I've measured is 210. doing a pace I could sustain for about an hour, about 150 watts, my heart rate stays between 170 and 180. I feel like if I truly did "endurance pace" and kept my heart rate at 130-150, I would be going incredibly slowly. Even walking can get me to that heart rate. Should I not worry about it and just do what feels comfortable? I feel like as long as I can easily keep a conversation, then that should be slow enough to classify as zone 2. I'd also imagine that as I keep training and my cardiovascular fitness improves it would be easier to maintain a lower heart rate. I've already started to see this as my 150-watt sustained pace used to place me 5-10 bpm higher, and it just feels easier.
Hey Benji, Really enjoy your videos because I can relate to them. I was 20.7 stone now at 19.2 stone. 180 ftp and now about to 230 mark. I ride between 30 mins and an hour 5 times a week but can't shift the weight because I just love my chocolate and takeaways too much 🤣🤣😬🙈🙈
just a mini feedback - the pacing is really fast during your scripted monologue/intro parts. Take your time man. - good knowledge, training with faster riders (like Talya) :D - the smile on your face @ 100km... man that's why we challenge ourselves and that sense of achievement when its complete. boom!
Nice work man! Keep training, you can make progress for many more years! I went from 2.2 w/kg to 3.7 w/kg in 2 years. 105 kg to 85 kg. Used to be a smoker for years. They always told me you can make progress until you're 40 or something 😂 So go for it!
As long as you aren't already at your genetic potential you can continue to make solid gains into your 40s. And the majority of us have never been close to our genetic potential due to not training enough or taking care of ourselves enough.
Have you experimented with narrower handlebars? Not for aero gains or anything, but you seem to flare your wrists out quite often, which is typically what people do when their handlebars are too wide (which is almost always the case when buying a new bike). In my case, I felt so much more comfortable going from 42cm to 40cm.
dont want to be that guy but yeah its really nice that you started with your own cycling journey but with this much of a irregularity in training session i dont see the point in following any training plan maybe better to just have free mindset and dont do any intervals becouse they are waste of effort. Second point we can obviously see you got little bit stronger but the diet and weight stayed the same that's shame but atleast you are trying. My best advice for you is to just ride more with less intesity and dont follow any interval workoust becouse with your training irregularity it has no point
Congratulations Benji on getting engaged. Talia is lucky that she won't become a weekend widow when you head out cycling for hours at a time. Of course you may have trouble keeping up with her when she puts the hammer down full gas
Nice work mate. i always found that the ramp test gave too high of an ftp as in the training's after my new ftp i couldn't hold the higher intensity rounds and when you do a normal ftp test its seems much lower than ramp test
Oh boy, Naesen, you are thinning to much. Gonna need a new ID photo soon!🤣😂💥💯✌
Absolutely loving the new style of content man, your journey is super inspirational
Great progres again! Good to see you embraced the zone 2 training! It doens't feel like it but it brings the biggest gains. Congrats on the engagement as well! 👏👏
Congrats on the training consistency (and the FTP bump), That month of June looked great!
Thank you for sharing your progress, doing great man! It took me personally much longer to get to a 250W FTP, so kudos to you!
Once you do a 100km a few times It will be much easier, trust me, took me a while to get to 100 but after the first time I got used to it fast and now I do almost a honderdplusser each week. I just enjoy the 4-5hours on the bike and don't forget to eat and drink and my biggest tip, make new routes where you have never been!
Congratulations ! You really look like you enjoy yourself doing it which might be the most important thing here. Looking forward to some more of this type of content.
I started my road cycling journey this year (used to do MTB 10+ years ago) and following your journey always helps to motivate me during the more challenging times. Keep going, Benji! I'm very grateful that you're sharing this with us.
Hey Benji! 👋
Great to see you're doing great! After getting back into watching your IRL and zwift content. You've inspired me to get an indoor trainer!
I have been wondering how you were doing after listening to your Podcast! GREAT JOB! And love the Breakaway-and obviously it is working for you!! Keep it going, friend!!
I'm excited to do this myself. Just started Zwifting last week and haven't done a proper FTP test yet.. Zwift has calculated 179W right now. I think my improvements in W/kg will be massive if I lose the 30kg overweight I have and keep on training.
man, this motivates a lot. Keep on pushing, Benji! :D
I've found eating small amounts every 15-20 minutes has helped a lot of longer rides and use an energy drink with your water. My legs used to explode after 60-80k but can now ride much further. Medjool dates and homemade bars are great value for money
that 1st 100km - great feeling. Well done!
well done. the ftp ramp is giving you an objective measure of your progress, as well as important zone setting, so its a good thing to come back to and strive to improve for your training progress and accountability purposes. you're doing really well
great to follow your journey - cant wait to see what you do next
100km nice one man! Some serious watts on that hill too at the end of the ride! I can see the 100 mile video coming soon! You are getting some serious gains well done on the improvements
Congrats Benji, thats a big improvement!!! keep going man!
Congrats on the progress, well done mate! :)
Great work ! Following you on the break away app as well 👏🏽
Great stuff Benji!
Congrats Benji
Grande Benji. Great progress, greetings from Miami
Great stuff!🎉
Glad to see you still pushing.
Really enjoying the series. It gives me motivation and also highlights how everyone else struggles to push the limits and its just not me.
Also Ive always avoided the Ramp test just because I didnt think it was accurate enough but now that you mentioned it, it is a brilliant tool to measure improvement.
Keep up the training and the videos!🎉
Inspiring video! It’s fun to follow your progress. Keep up the great content
Just found this channel, and I very much enjoyed the video. I’ll be watching the original video
nice video kinda new to your channel was a fun watch. the "hill" made me chuckle a bit since im living in switzerland and i basicly can never go under 150m in elevation for every 10km.
but as someone thats love riding up i guess i dont mind :P
Super great progress Benji ! Keep it going
Awesome stuff mate. Keep it up
Congratulations Benji, big improvement! Exspecially in that temperature and another nice jump in the cooler temperatures. Great work on keeping the cadence higher for longer too!
Awesome to see the progress @BenjiNaesenTV 🚀🚀
Super effort Bloke! Go you good thing!
Go go Lion, great content and progress!
Great improvement. A little heat or altitude makes a huge difference. Living at 2000 meters, my FTP is at 291 when it's 20 degrees. Add heat and it subtracts power. I lose a good 20 watts when you add 10 degrees. Remove the altitude and keep it cool and suddenly I'll see my best power numbers of the year. It's great to have a baseline to go from, though.
Congrats Benji ! 😉
tip - if you ride in heat, poor water on your neck, not on your head. your head & feet are the parts where your body "monitors" how hot you are, so your body gets a wrong signal that you aren't hot if you poor it on your head
oh and most importantly - great progress mate, love to see it
Inspiring. This is incrementally achievable.. Bravo, B.
Super stuff BN!! Training content doesn’t get better then this, pure honest and authenticity ps. #pray4thepigeon
Good job, Benji!!
And as you point out, Zwift's ramp test is not the most accurate, but it will give the rider an idea of where he/she sits. When I based my FTP on Zwift I calculated my zones on Zwift FTP - 5%, and training immediately became more doable and efficient.
And now with the metric century out of the way, the imperial one is juuuuust behind the corner.
Keep at it buddy! Every minute on the bike counts.
incredible work Benji!! inspiring me to wanna bike. congrats on your improvements, cant wait to see more!
Keep it up Benji… you are looking fit. Ignore the haters!
I’m enjoying watching your journey.
Well done, Benji! Strong effort🚴♂️
Got to love fitness tests. No way around it they all hurt unless it’s a sub maximal estimation. So days you’re not psych’d and have good legs it’s tough. Good work. Consistency is one major key and then having a back up maintenance plan for when life throws you curve balls.
250ftp is crazy in this much time, your deffo winning our imaginary competition.
I started at 132watts for my FTP (think it was actually higher than this but I suffered cadence death early) now I'm up around 183 FTP. I haven't done a ramp test though, it was just zwifts estimate from me racing. Maybe I could crank out another 15 watts and get to 200. I'll try tomorrow.
Love it Benji, milkshakes on a endurance ride 😂 milk was a bad choice memes come to mind. ✌🏼
I like the look of your garden! You growing peas? Give us a tour!
Good effort. I imagine the health improvements have been significant too 👍
Can't wait to see you smash Patrick up his local climbs haha
im glad to see you cycling outside! Indoor training is only 20% as effective for me as outdoor. The sun, wind, length, hills. Cant compare it to indoor without power meter so on.
Congratulations on your upgraded ftp. I would humbly suggest you ride at a higher cadence. Cadence and form drills can help here, and of course just getting fitter will tend to increase cadence a bit. If you want to learn how to pedal real smooth, get some old school rollers. In any case, good job Benji!
Great work Benji, love the videos
Youre the best Benji, you do it!
Great work Benji.
Well done Benji 👍
I think I hear some asthma after the test? welcome to the club! I thought I was subscribed to you already...my mistake!
wow thats a huge improvement. I am at 220 FTP, and happy with that. i startet 3 month ago. my sprint power i horrible though.. cant pass 700 watts. Tried the D cat today but a handfull flew by with much more than the cat limit. I guess its time to "get gud" :)
Week 1: 'Endurance ride' of 1.5h
Week 2: Century! :D
Great progress! Have you got a power meter? Also I think you need narrower handlebars, you seem much more comfortable riding on the inner part of your handle bars? If that’s the case it will most likely prove to be more aero too 😊 great work though pal, keep going!!
I have a power meter, Assioma’s. The bars are actually perfect, 360 degree camera makes it look like that.
Really awesome Benji
well done mate!!!
Nice evolution man, if you ever want to catch a ride together in Gistel. Let me know ;-)
Incredible progress, congrats. 300W ftp by january ;)
Great pain face as always and cracking progress
Good job! Keep up the good Work!
Any chance you get the time to do some more PCM?
Top pain face Benji. Got a Formolo vibe going on. 😂
I have a question about what my heart rate should be. First of all I'm a 21M, 220lb beginner, and the max heart rate I've measured is 210. doing a pace I could sustain for about an hour, about 150 watts, my heart rate stays between 170 and 180. I feel like if I truly did "endurance pace" and kept my heart rate at 130-150, I would be going incredibly slowly. Even walking can get me to that heart rate. Should I not worry about it and just do what feels comfortable? I feel like as long as I can easily keep a conversation, then that should be slow enough to classify as zone 2. I'd also imagine that as I keep training and my cardiovascular fitness improves it would be easier to maintain a lower heart rate. I've already started to see this as my 150-watt sustained pace used to place me 5-10 bpm higher, and it just feels easier.
Love it Benji
Haha I couldn’t help but notice you bleeped all the f bombs except for the first one
Ben, smaller cyclist will never know the pain of riding with our bodies. Great one!
Bravo! keep it going..
No traffic! I wish! Keep it up dude
Hey Benji,
Really enjoy your videos because I can relate to them. I was 20.7 stone now at 19.2 stone. 180 ftp and now about to 230 mark. I ride between 30 mins and an hour 5 times a week but can't shift the weight because I just love my chocolate and takeaways too much 🤣🤣😬🙈🙈
Luv ya Bengi. Cheers.
awesome work!
just a mini feedback - the pacing is really fast during your scripted monologue/intro parts. Take your time man.
- good knowledge, training with faster riders (like Talya) :D
- the smile on your face @ 100km... man that's why we challenge ourselves and that sense of achievement when its complete. boom!
Nice work man! Keep training, you can make progress for many more years! I went from 2.2 w/kg to 3.7 w/kg in 2 years. 105 kg to 85 kg. Used to be a smoker for years. They always told me you can make progress until you're 40 or something 😂 So go for it!
As long as you aren't already at your genetic potential you can continue to make solid gains into your 40s. And the majority of us have never been close to our genetic potential due to not training enough or taking care of ourselves enough.
@@daryl4841 Aaah, nice to have this confirmed again :)
Have you experimented with narrower handlebars? Not for aero gains or anything, but you seem to flare your wrists out quite often, which is typically what people do when their handlebars are too wide (which is almost always the case when buying a new bike). In my case, I felt so much more comfortable going from 42cm to 40cm.
Handlebars are actually perfect, just looks wider due to the 360 degree camera.
Keep on Pushing!!! Why not setup a zwift event where you do like 100km with your fans/audience? could be awesome!
riding all out efforts on public roads. i like that shit 🤣🤣
Nice progress in 6 months!👍🏻
Really good work. Though I wouldn't call that a hill. Maybe a molehill 🤣🤣🤣🤣
Haha, in my area, we have to consider bridges over the highway hills because we have nothing else. 😂
dont want to be that guy but yeah its really nice that you started with your own cycling journey but with this much of a irregularity in training session i dont see the point in following any training plan maybe better to just have free mindset and dont do any intervals becouse they are waste of effort. Second point we can obviously see you got little bit stronger but the diet and weight stayed the same that's shame but atleast you are trying. My best advice for you is to just ride more with less intesity and dont follow any interval workoust becouse with your training irregularity it has no point
Great video and update! It could be the camera angle, but your bars look a little to wide?
It's the camera angle, haha. Thanks for the kind words. :)
Give up dairy and at the same time go for an ultra low sugar in-take
diet and I believe it will have an enormous positive impact, give it a
go Benji.
goed bezig ketje
Congratulations Benji on getting engaged.
Talia is lucky that she won't become a weekend widow when you head out cycling for hours at a time.
Of course you may have trouble keeping up with her when she puts the hammer down full gas
go on Benji!
Bump up your candence to >90 rpm! More efficient if you get used to it
Hey Benji, any response to Chris Froome using your intro music on his latest video? We need more cycling TH-camr drama
Can someone please write the name of the company here with the products. I didn't quite catch it but am interested in them. Please and Thank you!
Tons (tons.bike)
@@BenjiNaesenTV Thanks alot mate
Wait, aren't you supposed to have ERG mode on for ramp tests?
ERG mode was on for these ramp tests.
Nice work mate. i always found that the ramp test gave too high of an ftp as in the training's after my new ftp i couldn't hold the higher intensity rounds and when you do a normal ftp test its seems much lower than ramp test
I feel exactly the same way. I always take my actual FTP as 10-20 watts under my Ramp Test result.
@@BenjiNaesenTV But your outdoors FTP is probably 10-30 watts higher due to better cooling, so maybe it all evens out in the end lol
"Its rally fucking hot, 29° " cries in spanish
Pretty hot at 30 degrees. Bless! 😂😂😂😂
Come to Provence n July!
Good job man, what is the W/Kg value now?
Currently, 2.3 w/kg, coming from 1.8 w/kg in January.
What was your longest ride before you made the 100km? My target this year is also 100km and I startet to ride my gravel bike in January :)
Yeah buddy!! (Read in Ronnie Coleman voice)
300W at 82kg after 8 weeks riding from complete novice😄doing 200-250km a week
Careful with the laptop. I destroyed several due to humidity damage. You sweating close to the laptop erodes the motherboard
Is it better to do a ramp test in erg mode or gears?
.
I use ERG.