How Much Can You Increase Your FTP?

How much can you raise your FTP? I talk about how people respond differently to training, my own experience as a coach and how to break through an FTP plateau. Thanks for watching and be sure to like and subscribe!

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The studies I used in this video:

The views and opinions expressed in this video are my own and do not necessarily reflect the official policy or position of Carmichael Training Systems, Inc, their sponsors, and/or partners.

[jonathanroberts]

I'm pretty sure I added 15 watts to my FTP when I clicked Subscribe

[denvergriffin]

The "two or three" sessions per week recommendation in Seiler's article applies to people who train 10 to 14 times per week (which yields the 80-20 ratio). 7:18 - the words before the highlighted "two or three" - they are important. If you are not a pro cyclist or a trustifarian with unlimited time to ride your bike, and instead train 5-7 times per week . . . or 3-4 . . . make only every fourth or fifth workout hard intervals (so that those sessions can be really hard - that is Seiler's major point and contribution to endurance science - polarization).

[jarnozondag]

Went from 245(December last year) to 303(yesterday) as a u19 road racer. I'm pretty happy with it. First year racing and can already keep up with the guys!

[TheRealNonoh]

Your material is much better than GCN’s. Keep it up bro!

[wylandr]

I'm impressed with how much useful, clear, and concise information you packed into this video. Subscribed.

[ronetele]

Just watched this again. So clear, informative, and, best of all useful. I’ve probably recommended this video to 100 other cyclists (many newbies) in the 3yrs since you put this out. Many thx Dylan!

[MichaelRWright]

Dylan, you are simply the very best on YouTube! ....and any others out there! THE BEST!

[laswa]

I'm not going to lie. I love your videos and i don't even cycle.

[auresk]

Sharing my own progression : went from 244 to 280 ftp in 6 months

[Aboycostelo]

Thanks for keeping that sharing spirit!

[nadsim]

Always bringing some gold content dude!

[johnrodriguez]

This is the main reason why I'm going nowhere. I've always loved cycling, but I could never be as good as my fellow riders and that's all due to genetics. I just wasn't built for it, but I love it, and above all climbing. I can't express the satisfaction I feel when I finish up a climb, even if I'm the last one to get there. Genetics plays a big role in this, but I will keep cycling until I can't no more. Enjoy cycling everyone and stay safe!! :-)

[twowheelslater]

That was a particularly good video. I overreached last month and doubled my training load with a race mixed in and I'm paying this month. I have a race in 8 days and feel pretty beat. I think I hurt my chances in a race I really need a good result in if I have any thoughts of coming from behind for the championship win. I have been trying to dig myself out of a hole since an early season injury that took me off the bike for 6 weeks about 4 months ago. Been doing rides 3 days where I rip my legs off trying to keep up with the fast guys then a low and slow on another day. I think my body is teetering between over training and adapting. This video reinforced what I really need is a break to get out of this mid season slump. I guess I'm gonna do a moderate workout today a shortened high intensity in 4 days another 2 days after that if I feel it then race 2 days later and just see how it goes. Wow that was a long comment for youtube lol. Anyhow thanks for the video. Dude be all OK random person you do that.

[scottcollins]

I love your approach. Impressed that you understand the genetic variability. I once asked another training system why they used a threshold model exclusively vs an 80/20 model. Their response was that all the good riders use a threshold model. A- not true. B- tons of other endurance sports use 80/20 models. C- the answer was not backed by any science.. Thanks for your approach

[bunkerman]

Thanks. I started riding in my 20s after D1 College Swimming and that was 40 years ago. What I have noticed is that sometimes speed plateaus but that that is a good time to work on endurance. If you can ride 21 mph for an hour in the last hour work on 21 mph for 70 minutes at the end of a ride then later add more minutes. In other words some areas of fitness seem ready for improvement and others do not. Have you ever noticed that?

[jesuscruz]

Another great, informative, well researched video.

[marekzmazur]

Great video Dylan. Thanks for doing the dry reading on those research papers and sharing your knowledge.

[CarlosPF]

Lets hope I can bust through 300 Watts for my ramp test in a few weeks. I’m on the base phase of TrainerRoad

[tummyfullfigger]

I think there’s so many variables to look at besides genes. It seems to be the go to excuse for so many. I do agree that it’s individual but what background athletically does each subject come from, what diet do they have, what is their personal rate of exertion, what type of of job do they have(do they sit all day), how long were they training before the point of the study etc etc.
You touched on some of that in the video. What I’d find interesting is a study on our ability to manipulate those genes and is our potential endless due to all of those variables that can be manipulated and altered to stimulate growth.
Great video once again Dylan!

[tas]

Thanks! Your haircut is much better now ;-)