I’m 24 years old, 72kg and around 360-370ftp. I train 17-20hours a week and have started riding just shy of 2 years ago after having quit when I was 14. I am really focussed on my weight and always try to weigh less but since 90% of my goals in a year are pan flat parcours I feel like putting on weight might help me. The absolute power I might gain outweighs the w/kg improvement I’ll get from losing 2 kg for example. My favourite type of training and riding is endless sweetspot blocks like 5x20’ @ 310w so I would say I’m kind of a rouleur I think. How would someone go about this? Is it just eating in a surplus, or do I need to combine it with gym work. Becoming fat again (I was 85kg before I started riding) is my biggest (irrational) fear. My current north star goal is a 400w ftp. There’s more than a few guys pushing 400w+ for an hour in my local amateur kermesse races and I would love to be able to be in the breakaway for example and shape the race myself instead of just following the bunch. Thanks!

Hi everyone, I have a question about training zones. At the moment, I use heart rate to guide my training, so when I talk about zones below, I’m referring to heart-rate zones in the five-zone model. You can find many different tables online that define the zones based on percentages of FTHR. Zone 2 in particular seems to vary quite a lot. Some sources define it as roughly 80–89% of FTHR, while others put it somewhere around 75–80%. That’s a huge difference when it comes to actual training. I understand that the most accurate way to determine your individual zones would be to do a proper performance test. I’m also a beginner, so I assume my VT1 (aerobic threshold/LT1) is probably somewhat lower than that of more experienced athletes. What would be the best way to approach this, especially when trying to set Zone 2 correctly? Should I primarily use a percentage of FTHR, and juste pick a table or are there better ways to estimate where my aerobic threshold actually lies without doing a lab test?

Hey there! How are you tracking nutrition any tips and suggestions? In your Day in a Life video you used Macrofactor - how did you set up the app as the app does not take workouts and kcal burned into account. I find the app so much faster and better for tracking than my fitness pal. Also my fitness pal has a lot of inaccurate food data especially here in Germany. I read in the comments that you tried a lot of diffrent apps - do you have any secret horses? :)

I highly recommend vosges in France. For me from Germany (Frankfurt) it is really easy to reach in 3 hours. The area is very beautiful and perfect for biking, hiking and other sports. A nice place for an Airbnb is Gerardmer. Small cute little town with some basic cafes and stuff. There is also a lake (perfect for triathletes) and another lake nearby with a campsite. Recommended hills to ride: Col de la Schlucht, Plateau des belles filles, Grand Ballon, Markstein, Petit Ballon, Ballon d Alsace, Col du Page, Route des Cretes (Flat route of around 80km over some mountain tops), Col du Haag, col des chevrères. Whats really nice in vosges is that you have plenty of routes and most hills plenty of sides you could climb to the top so it is easy to ride routes in all different directions and you do not need to ride some roads twice or back and forth. Any places you guys recommend?

Hi do you guys have any recomandations for strenght training and mobility playo and streaching?