How He Added 100 Watts in Just 18 Months

About this episode

The episode discusses the impressive cycling improvements of athlete Ben over 18 months.

In this case study episode, Jordy and Gerard analyze the remarkable progression of Ironman 70.3 athlete Ben, who has turned into an elite level of cyclist in less than two years. 20min Test: 249 to 349w 60min Speed: 37km/hr to 44km/hr 90km Time Trial: 2hrs38mins to 2hrs10mins​ ​ Despite battling persistent running injuries, Ben transformed from a novice cyclist into one of the sport's top end age groupers. This episode brought to you by TriVelo Coaching, we help triathlete and endurance athletes train smarter to race faster. Your hosts are Australian Ironman Champion Gerard Donnelly and his son, Endurance Coach Jordan Donnelly. 00:00 - Introduction to Ben's 22-Month Case Study 01:03 - Ben’s Background: From Runner to Triathlete 02:08 - The 100-Watt Cycling Improvement Data 05:13 - Shifting Focus: Mastering Swimming and Cycling 07:53 - Training Adjustments for a Novice Cyclist 12:17 - Rapid Progression in Race Times 13:46 - The Role of Frequent FTP Testing 21:12 - Highlights from Ben’s Race Performances 22:08 - Rebuilding Strength and Managing Recurrent Niggles 27:32 - Key Successful Training Factors 32:22 - The Impact of Bike Specificity 35:01 - Final Advice If you…

People in this episode

Hosts: Jordy, Gerard Donnelly

Guest: Ben

Topics covered

• cycling improvement
• Ironman 70.3
• athlete progression
• training adjustments
• race performance

Keywords

• cycling
• Ironman
• FTP testing
• training
• performance

Sponsors

TriVelo Coaching

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