i went from 0 watts to 140 watts

05:15 - TIP #1 - Consistency 05:59 - TIP #2 - Structured Training 06:52 - TIP #3 - Training with Groups 08:34 - TIP #4 - Being a Fatass 09:19 - TIP #5 - Vegan Diet

Only just had a watch of this- man this video popped! Also that's a mad improvement, seriously impressive stuff.

Instantly liked this vid as soon as I saw Clarkson saying POWER!

Absolutely cracking vid Dan Great content 👍

I'm at 4.2w/kg ftp, I wish I can hit that 5w/kg one day. This video is so inspiring. Well done

Good video Dan! I’ve only been riding a year and I’m hoping to get my FTP to a decent level for next year. It doesn’t come easy that’s for sure!

Great video lad FairPlay great numbers I have been training a good bit and my ftp has dropped but going to start a more structured plan 👍

Great Video Dan. Keep them coming.

Thanks for the tips Dan. Great to hear your now Plant Based, powered by plants is a game changer. Good luck with your continued training. 🌱🌿🍃🌾

Really helpful, specific and actionable advice. Great numbers. I’ve been vegetarian for 25 years and have been increasingly plant based (not fully made it yet) over the past 9 months. I’m 47 and have consistently managed c4w/kg the past 18-24 months. Diet certainly a factor . Game changers documentary was compelling. Good luck.

Brilliant, brilliant, brilliant is all I can say! Thanks for sharing

Loved this! Practical helpful advice - thank you.

Just stumbled upon this vlog - refreshing to see such an honest, down to earth vlog with some real answers to ftp increase. I have subscribed.....

Really enjoyed this video. First time I've seen one from you and it definitely won my subscription. Clear, honest, real life information... and you seem like a nice bloke too 🙂👍🏻. Thank you friend ✌🏽💚🚴🏼‍♂️

Great Video! I had a decent success at FTP increase. Started at 230w and grew that to 275 within about 4-6 months. I had a lot of success with 2x20min @100%. And zwift races do well at increasing ftp as well. :) Carry on sir!

I'm 26 and have a similar story to yours, was at my fittest 16-18 playing for multiple football clubs, always out on the bmx after college. Fast forward to 26 I gained lots of weight, eating excessively, lack of exercise and long hours at work. I picked up a hybrid, then a road bike a few weeks later. I hadn't cycled in about 8 years. 60.53kg down to 59.80kg in a month. Cycling really did change my life. Stay happy and healthy people.

Don't know if you'll see this comment as it's an old video, but new subscriber here. I'm just starting to get back into cycling and beginning my ftp journey, so this has come at the right time! Thanks for the info 🙏

Thank Dan really helpful i need to work on cycling so thanks for the tips!

Zone two rocks, probably the hardest zone to stay in mind. 👍

Great advice. Thanks. Bloody impressive power.

That's a fantastic gain, super impressed. I went from 210w to 285w in a year and thought that was good, you're absolutely killing it.

Nothing pays off more than hard work! Great job

Good tips - subscribed!

Hr zone 2s have helped me tremendously

Great honest account mate and some good advice! Similar journey to me but I have less power 😂

1. consistency 2. structure training 3. group traning (zwift) 4. being heavy 5. diet (plant base)

Great video mate

Like what you have to say!! I’m 48, cycling over a year now, Zwifting for 6 months and about to push from cat D to cat C. Down from 108 to 99kg. Might give the plant diet a consideration!!! Looking forward to following you!!

Really liked your authentic manner. Well done. I agree that going more plant based improves performance

Great video, I learnt a lot thank you

Wow what a beast!! Well done mate. I'm in Netherlands and into my 3rd year in triathlon. How are u coping with it and how did u adjust your training to no races?

Excellent advice Dan.

Really great video, Very useful

Great video Dan and some actionable points for many people. Regarding the Z2 Monday ride, a superb point, that volume adds up and this is something that people don’t appreciate, fitness progresses over time, its a longer journey than 1 month or 2 months. Consistency is something that’s helped me progress over the last few months, I’ve never been this consistent and my power is rocketing up on the back of it. If you think of building fitness, then if you continually have highs and lows you will go backwards or more commonly stagnate. My threshold power stagnated for 2 years (hill climb powers still went up but that was specific training) because I’d build then drop back, build then drop back and never progress. But if you get that consistent build one, you then go through that plateau. Club rides, I’m 50/50 here, I think they are a reason people don’t progress, too many and too much time not pedalling but I get your point of pushing that extra bit, it is harder to do that on your own. I also think you’re right about weight, in a different context I’ve known people in the past who have dropped considerable weight, leaned out then carried the power down with them. However this is in a fighting context not cycling 😂😂. Keep at it mate, plenty more to come yet.

250w to 393w. Dude, you got my follow right there! Btw, I did the same Zwift Volcano Race and scored 250w there :)

Wow, incredible improvement! I eat plant-based as well, and agree with you.

Very helpful tips. I noted them down. Wish you success in your career . Following you from Pakistan.

Hey dude, great video. What specific training did you do within that 6-10 hour week? Cheers

Nice. Thank you for your insights.

I’d love to hear more about weight loss and maintaining power. In think you’re right and I’m in that journey. Lost 20kg with another 20kg planned for this year.

Great video, very genuine

Great video and helpful tips Agree with you on the first three. Very good approach to building power Fourth being heavy i was not able to increase my power because i had issues breathing with my big belly, like you imwas 110 and now 75. Fifth. Happy for you that vegan approach has worked, I have decided on low carb because I can use my fat/ketones for energy, requiring less carbs during exercise, less gastro issues, more energy for longer rides. However i am still short 100 watts from your number, my VO2 max still not the same as i am 35 yrs older.

Really found this useful Dan thanks. I went plant based in January so really interested to hear you did too and are getting real benefit. What do think of the FTP builder on Zwift? Is it a good substitution for not having a coach?

Best video yet and perfect explanation of the 5 tips which I would back you up all the way with, except I’d replace vegan with gluten free 🤣🤣 Great work Dan. Keep it going

Another good video. I'd like to know more details of your specific training plan as I've never really done a bike specific plan e.g. how many hard day's a week how many easy and rest etc. Although I'd like to get a smart turbo and do something structured 👍 Also too tight to pay for a coach 😁

Must say, I expected this to be a bit BS and fluffy, but you kept it no-nonsense, so good job. I'm in my first year of serious training and looks like I'll hit about 350 hours. Its done a lot for me. Not sure how much because I don't have a powermeter yet

consistency is absolute key, i can speak to myself by largest gain have been when I have done a solid 6-9 hrs per week for long 6-8 months periods. sure structure helps but even just consistently riding out there will give you a solid base. my worst time has been trying to train with out consistently, due to job and crazy travel schedule, riding maybe 1 day a week and going out on weekends becomes way more frustrating

Hi Dan Thanks for sharing, a great watch and listen. How much do you think riding the paper round impacted your power all these years later.

Clearly gifted, great numbers

Wow big numbers, well done! I've been on a less powerful but similar evolution to you (190W to 305W in 4 years) and trying triathlon for the first time this year. How are you balancing the other disciplines around your time on the bike?

Nice video and cracking power numbers 👍 curious to know, how close to 95% of your 20 minute power have you been able to ride for a full 60 minutes? My best has been 87% (230w vs 262w) and I think realistically I could get it to 90% but no higher!

I'd agree about about big guys, I've seen so many people get fit lose weight and get stronger and stronger.

Serious numbers increase!

All excellent and sound, spot on. When you going for your coaching qualifications?

Do you train with the smaller or bigger bracket? Do you look at RPM’s when riding when determining wattage?

Do you think running training (and a bit of swimming) in parallel helps or hinders your cycling. Could you get the ftp even higher if you were to focus purely on cycling?

Hmmm....an endurance ride, gain weight, vegan diet, consistency riding with groups? Thanks for sharing Dan. It all appear like good general advice Was I the only one expecting to hear about some specific intervals, or rides you've been doing? It just like your blessed with good genes that have responding well to consistent training. Good for you

I used to do the Sufferfest Full Frontal test, and because you start with 5 second power then 1 minute power then 5 minute power, what you then do for the 20 minutes is your actual FTP, you don't take 5% off because you're already fatigued from the 5 minute ALL OUT test.

My 2nd year training properly . I am 38. I have been training less than 200 hours of cycling. 2021 I am hoping to put in a bit more. Thanks for your help

do you think its better to pull up your ftp, such as riding higher than your ftp for say 3 min x 6 to get it up, OR push up your FTP, such as riding under your FTP for a longer period of time, to push it higher.>??

Just seen this video Dan, have you noticed how many people have liked this video!!!

Cheers Dan, consistency is clearly so important, thats my failing, make gain, fall back, make gain, fall back.. repeat ad nauseum

Hi Dan. Thank you for sharing your wisdom so freely. I got a question regarding training on the trainer as I have yet to get a power meter on my bike. Some workouts like the Gorby really gets me. I feel like my legs want to push the required watts but I am unable to maintain the desired power? How should I counter this? Should I reduce my FTP power so that I am able to hit the required power consistently throughout the 5min intervals?

I remember the days when I used to be able to ride with you on Zwift 🤣

I am also plant based and I must say I feel my recovery is much quicker since changing it

Hi Dan, I am new to the channel and recently started my bike training on Zwift. Do you recommend fasting during training to get rid of the unwanted weight? Coz I am currently struggling to lose mine and wanna rise my FTP at the same time.

Great video, You outlined a plan that you follow. Is that something that is available online?

What about your weight change from 2016 to 2020 and what was the Watt/kg? Change year on year

You mentioned the Zwift training plan you did 3-4 times. Is that a public training plan or did you have to pay an additional fee for that coach?

Those are significant gains but for a youngster doing everything right, I guess not impossible. Helps to have some good genes. Loads of Z2 speaks to increasing credibility to Polarized training. That looks to be the most effective model!

I agree zone2 works for both biking and running

I was waiting for the weight to have a bit more perspective to these huge numbers. I am doing around 500 hours with structured training and the increase has slowed down a bit in the last two years, but at my peak I am at around 325W for 20min @ 64-65kg. I will also try to hit 5W/kg FTP this year. Pretty sure it's not gonna happen, but I will give it a go. I also put on 3-5kg this winter as I feel more robust in the cold.

What model Ribble bike is that behind you?

Can you provide details on the periodized training plan you do each year? How many days or hours do you train threshold/VO2 max/endurance Z2 rides a week? Thanks

What bottle cages sre they? Recommend?

If we only had you tube back in the 70s

Many people underestimate the benefits of training in Z2.

Seeing how I’m not getting the same gains, I need a few gap years of booze and fast food it seems. That’s my takeaway at least ;)

New to the channel (you can thank Harry Palmer for the recommendation). Great video. I think you’re right consistency is key. I’m a 4 time Ironman 50 and 6’1” / 85kg with an FTP of 341w (so around 4w/kg). I reckon I could get my FTP up to 375w and/or get my weight down to about 77kg. I had been wondering whether I can do both (power would be closer to 5w/kg) but can I lose the timber and maintain / increase the power? Well I guess we’ll see.

Your starting FTP is good compared to me. Mine is only 140. Thanks for the tips.

Any idea what your vo2 max gains were over the same time?

What bike is that in the back ground ... thanx for the tips ...

This year since lockdown started in march I've been riding more, around 30miles 4/5 times a week, my hour power has increased from 173watts to 206watts, just by frequently riding outdoors. The more you ride consistently the stronger you get

Great video Dan! Have you considered the FTP booster plan on Zwift?? I’ve found it’s really brought my numbers up over the last year.

How do you like the Ribble road bike?

So I’m 17 years old and just did a fitness test and planet fitness. Unfortunately, my FTP was 220. I thought I was a lot stronger than that. I wonder if it also has to do with endurance/stamina because I was super tired out, not even in the legs tbh.

Nice intro

Genetics also takes a big part of this improvement i think.

2019 383h on the bike so petty close one

went from 180 to 230 in about 6 months but i really started to focus on increasing ftp for the last 2 months only. all i did was A LOT of sweet spot work and vo2max intervalls. 4-5 workouts a week for 1-2h and some 3-5h chill rides outside - did an FTP test every 2 months. im 36 btw

Oh my Dan, you are more than half my age?!?! I feel like and ancient monument now ;-)

Starting at 230 is an above average base!

Ok let me try to offend you. Great tips!

I'm cycling now for 7 years and do races now for 3 years.. my ftp is only 240w?? Don't understand why it's so low.. I'm very fit.. 68kg en 1m78.. My indurance is pretty good but tried everything to raise my powernumbers up.. Think don't got the right dna i guess..

They are somewhat like Toni Martin! 😃

Video starts at 5:00

5:14

what percent of ftp is zone 2?

Hi, I'm 12 years old and I missed 1 thing in this video: power training off the bike. I can't do it because I'm too young, but I watched some videos and did some research and there are big increases. Nice video btw