Forget DIY and learning another language, my ‘lockdown project’ is to increase my FTP to over five watts per-kilo (5w/pk).

Broadly speaking, the higher your ‘Power-to-weight ratio’, the faster you become on the road (especially on the climbs). W/pk is road cycling’s ‘equaliser’ - a metric that allows a fair comparison of different cyclist’s abilities and performance. I am using this metric to track my progression.

W/pk (Source: Garmin)

• Superior - Male: 5.05 and greater | Female: 4.30 and greater
• Excellent - Male: 3.93 to 5.04 | Female: 3.33 to 4.29
• Good - Male: 2.79 to 3.92 | Female: 2.36 to 3.32
• Fair - Male: 2.23 to 2.78 | Female: 1.90 to 2.35
• Untrained - Male: less than 2.22 | Female: less than 1.89

My Progress

Using this time to nail consistency, I have made the following progress with my FTP:

• January 16th - 239watts 61.4kg (3.89w/pk)

• February 10th - 262watts 59.8kg (4.38w/pk)

• March 16th - 276watts 60.1kg (4.59w/pk)

• March 26th - 275watts 59.7kg (4.6w/pk)

• April 16th - 293watts 60.0kg (4.8w/pk)

• June 11th - 293watts 62.0kg(4.72w/pk) *A learning

• July 9th - 305watts 61.8kg (4.94w/pk)

(For some perspective on what it takes to win the Tour de France, in 2015 Chris Froome (4x TDF champion) produced a 20-minute power of 419W weighing 67kg this equals 6.2w/pk)

Working towards a goal and gaining a sense of progression is a great means of catharsis during this period.

(It’s usually considered bad etiquette to talk about your numbers, but in this context, it’s a way of leading by example and demonstrating the progress I have made.)

In 2017 I reached my ‘peak form’ with an FTP of 5.1w/pk. The true art of goal-setting is about daring to reach beyond your previous boundaries, to remove the fear of failure and put yourself out there. That is why I have challenged myself to reach 5.3w/pk.

Progression feels great and I have learned to embrace failure as a part of this process. You learn far more by ‘getting it wrong’ than ‘getting it right’. Learnings are not setbacks, they may delay the timeline, but you will gain in the long run.

I want to help cyclist’s set goals and become better, faster, stronger versions of themselves. That is my purpose and why I like to write about my journey.

My Goalsetting Methodology

If you aim higher than your goal, you are more likely to achieve it. I use ‘good, great, greater’ as a way to do this:

My 2020 Goal

Good: Increase FTP back up to my ‘peak form’ in 2017 (5.1w/pk)

Great: Achieve an all-time best FTP - 5.3w/pk

Greater: Pro-level FTP 5.5w/pk

Within a goal, I set ‘milestones’ - to break down the challenge and stay on track.

Milestone: 5w/pk. Deadline: May 6th ❌

I failed to reach this deadline. Failure is a part of success, perhaps I was being over ambitions.

Milestone: 5w/pk. New Deadline: August 6th

My Training Routine

To achieve my goal I have built the following routine. We are all unique, we all live different lifestyles and have different commitments, so build a routine that suits you. The most effective type of training is… regular training (don’t overcomplicate it).

Monday: Turbo Trainer Intervals Session
Tuesday: Upper-body strength training and 60min recovery ride
Wednesday: Core strength training and 60min recovery ride
Thursday: Turbo Trainer Sweet Spot Session
Friday: Upper-body strength training and 60min recovery ride
Saturday: Turbo Trainer Endurance Session
Sunday: Lower-body & Core strength training and 60min recovery ride

Here are some of my favourite structured sessions, If you’d like to try them (at your own risk).

Here’s a guide on how to import/share custom workouts on Zwift. Don’t have Zwift? No problem, convert the file for your chosen training platform using this tool - you could even do these on the road if you can ride without disruption.

I use the Nike Training Club app for my strength training.

Goalsetting works

My dad is a Lifelong cyclist, an ex-racer who has recently recovered from cancer (leukaemia & lung tumour). He’s sixty years old and naturally a bit out of shape compared to his younger self (he’s yet to come to terms with this, he still pushes himself like like a 21-year-old racer). Despite his medical conditions, he can still make progress. That is the point, it’s never too late to reevaluate and start again. My goal-setting methodology and mindset can work for anyone, whatever your age, background, fitness level, etc.

Dads 2020 Goal

Good: Increase FTP up to 3w/pk

Great: 3.5w/pk

Greater: 4w/pk

Milestone: 2.6w/pk. Deadline: May 6th

Dads Progress

• April 16th - 219watts 90.0kg (2.43/w/pk) 

• June 10th - 229watts 88.0kg (2.60/w/pk) 

Setting a goal is about making progress. Starting at the bottom is great, you can make a lot of progress in a short space of time. No matter who you are, what your background is, fitness level, etc, it’s never too late to begin a new challenge.

Never compare yourself to others. Never compare yourself to who you once were. Compare yourself to who you were yesterday, who you are today and who you are going to be tomorrow.

Progress, not perfection. Live in the moment, be open-minded, always look for different ways to improve and help other people along the way.

Set an ambitious goal, dig deep and enjoy the sense of achievement.

Gareth.