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    How I got to 6w/kg: A 10 year cycling journey



    I’ve been training for over 10 years – but one power number has always eluded me. Until now…

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    00:00 Intro
    00:55 What is W/KG?
    03:41 First 20′ test
    07:06 My training plan
    10:30 Vo2 max intervals
    15:33 Weight loss
    21:20 Hardest day of training
    25:30 Final 20 minute max test

    This video was filmed in and around Girona, Catalunya, Spain; a cycling mecca that has been home to many professional cyclists including Ben O’Connor, Jack Haig, Esteban Chaves, Ryan Mullen, George Bennett, James Knox, Dorian Godon, Jay Vine, and at one point George Hincappie, Lance Armstrong and Tyler Hamilton. Girona is used for training for races such as the Tour de France, Volta Catalunya, Vuelta Espana, Paris-Nice, Giro d’Italia and more. Teams such as Bora-Hansgrohe, INEOS-Grenadiers, Israel-Premier Tech Pro Cycling, Human Powered Health, Quick-Step Alpha Vinyl Team, UAE Team Emirates and others use Girona for team training camps and rider testing.

    View 37 Comments

    37 Comments

    2. @danvalicek on

      Hey, I'm quite a beginner on the bike, but I've managed to increase my FTP from 80W to 220W over the last three months, which makes me pretty proud! Now, I wanted to ask if I'm just crazy or if you don't have to stay seated during a 20-minute effort, or an FTP test?

    3. @ChinCycling on

      Another great video, I just started doing structured training thanks to your videos, I’m on the 4th week of the 28 day plan you did with John and I’m loving it. Congrats on hitting 6wkg, that’s incredible

    5. @Greg.Sutton on

      "Sanka ya dead" / "Yeah Man"
      Kudos to you – great effort and dedication. Way beyond my ability, but this guy 15 years your senior has his own goal for 2025 – 4wkg. Just got to find the current remaining 0.7wkg. Although i have been as close as 3.51wkg this year.

      Can i ask a question – how tall are you?

      Congrats on 60k – been a heck of a journey since the Rally photoshoot vlogs.

    9. @99cya on

      i have started cycling last year. i can hold now close to 3.5w/kg for alpe du zwift. or just 2 days ago i rode The Pretzel with 2.8w/kg for 2:28h. I hope to improve way more but i am happy with my progression. next year i will do my first ironman 70.3 and later in the year the full distance. looking forward to that. riding is just fun 🙂

    22. @tarekmaafa2728 on

      So inspiring story 👏🏻👏🏻👏🏻 well done mate ! Just can't help it feeling related to your story , also started cycling on 2014 just after finishing my master degree , I've been a middle – long distance runner during my youth , so making the switch to cycling was great jump , once I started working on 2015 , I got less and less time to cycling until COVID hit and I got into zwift , now I race more consistently, 5w/kg is my max

    24. @marcelsow5817 on

      Mate – i been telling you those legs are beasts! Great to see you achieve your goal. While I'm in germany perusing christmas markets for Glühwein and Quarkbällchen, I'm working on not hitting 2 w/kg from 3 w/kg at the same power output. Only disappointment of the video is that your love didn't wait at the top with a big hug

    25. @gregmorrison7320 on

      Mate, you're making my legs, my lungs and my heart hurt just watching! Well done, although I wish you had included HR. Maybe a link to the strava ride where you did this effort would be a good idea?

    31. @Oli-o1s on

      There are so many amateurs doing 6W per kg for 20 mins now. Peptides, GFs, SARMs, T, good old fashioned gear, EPO and new synthetic replacements are all so widely available now. Kudos if you actually do it clean though.

    34. @rmb_dev on

      Great to see your long video again)
      Wonder if we'll see some forages from summer in California?
      P.S. The Purple kit and red BMC look amazing 👌🏻
      P.P.S. I'm Curious about your new one-by setup; how good it's in the hills and sprints?

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