Is 400 a possibility

84 Kilos puts you at above average weight for most Cat 1-2 guys. Maybe focus on dropping afew kg and your power to weight ratio will go up.

I really can't I am at 5% body fat right now. I am an ex-football player with lost of residual muscle. I am down from 100 kilos, which is an accomplishment in itself. I don't lift much anymore but the muscle won't go away. I am really just looking to have success in flat stages or crits, I don't think I will ever be competitive in hilly races.

AC

Re: Is 400 a possibility

Posted by: acslater

Hey bros,

I am wonding in your expert opinion if it is possible for me to get my FTP to 400? I am currently a cat 2 (first year) but I want to move to cat 1 and I think a FTP of 400 is what I need to get there.

I weight 84 kilos (31 years old), and my current FTP is 375. I have been racing for 5 years but only training seriously (every day) for 3 years. Before that I would just ride 3-4 times per week. Two years ago my FTP was 340. So I have made descent gains, but will these continue or do we tend to see things level off. I have been following RG's trainig philosphy this year and it definitely works. Also this year I am taking E and I have seen huge increases in power over the past 4 weeks I have been on. Right now my FTP is about 395. So is it possible the my FTP could become 400 in another season?

Also would I need an FTP above 400 to win some of these Pro 1-2 races? Anyone out there interested in coaching a guy to get to the cat 1 level? Caugh...caugh...RG? I know you are busy bro, but I just have some much respect for you.

Thanks,
AC

Bro....I insist that you go to a DEXA scanner and get a very accurate body fat test. These scanners are now in most larger cities.
I am not saying that are not 5% body fat...perhaps you are...but VERY few guys really are.
If you are say 7-8% and drop to 5% then you will loose muscle mass and fat and in your case this would be good. Your VO2 max will go up and your watts per kilo will go up. Your VO2 max will not drop because you have a good amount of muscle already.

It is way easier to increase VO2 max and sustainable power per kilo like this compared to staying the same weight and increasing power.

If you are at 395 watts you are already at Cat 1 power at FTP...and yes you will go up to and past 400 watts FTP by next year(heck ..this year) but only while your crit is at least 50%.

To win pro/1/2 races you need to have about 5 watts per kilo at FTP and ride smart. You can win with a lower watts per kilo if you ride smart in a pretty flat race and can sprint really well.
There are doped US pro's that have up to 6 watts per kilo so you are doomed if they show up unless you can draft well and it isn't hilly... and then out sprint them perhaps....not easy to do if they are driving the pace high.

I know a couple guys that have Cat 3 FTP that can win Cat 1 races as long as they are flat.....they have UNREAL sprinting ability.

If you could somehow drop to 175 you would be dangerous at 400watts FTP.

Become a stick man....you know you are "there" when you wife or girlfriend DO NOT like the way you look. Your mother will be horrified.
Some people will ask you if you are sick.
If you have not experienced these things then you are not thin enough for absolute optimal FTP per kilo optimal racing weight.

RG Last edited by Realgains on 05-04-2008 at 04:31 PM

Keep ur bod dude(and the chicks);ride track at ur weight u can do endurance and endurance sprinting (kilo etc)I also raced road in a team my job was to get the "top riders" over rollings hills;I also use it to improve my track performance.I loved to kick road asses on the track(they made me suffer on the climbs)but i stayed there;there is no money on the track, only in 6 day and Japan keirin.M/track

Posted by: madtrack

Keep ur bod dude(and the chicks);ride track at ur weight u can do endurance and endurance sprinting (kilo etc)I also raced road in a team my job was to get the "top riders" over rollings hills;I also use it to improve my track performance.I loved to kick road asses on the track(they made me suffer on the climbs)but i stayed there;there is no money on the track, only in 6 day and Japan keirin.M/track

I echo Mad's sentiment. Dropping 2% bodyfat=2 kg's (if you are 7-8%) will not buy you much unless there are some serious grades. Plus, you may sacrifice some sprinting power by catabolizing some of that Type II which you will need at the end of the race. Watts/Kg and VO2 Max is overemphasized if we are talking flat courses, rolling hills and most crits. More important would be Watts/Frontal Area.

Don't sacrifice your body to BE A CLIMBER....rather take what you have and make the most of it. As Mad suggested, your calling may be at the track

My calling is on the track, but I don't live near one. When I did, I was inexperienced but showed some not going to be pro, but may be pretty good promise. Looking for results on flat road races and crits is a good mentality. Practice uphill sprints and the ability to drop even the climbers on short, sharp climbs -- this can be the difference on the road. RealGains advice may be the ticket though if you are looking for a Cat 1 designation. I guess the question is your goals and what you are willing to sacrifice.

Posted by: Piston

RealGains advice may be the ticket though if you are looking for a Cat 1 designation. I guess the question is your goals and what you are willing to sacrifice.

Actually, I don't agree. Lets take a look at the most important variables in crit racing in order to get him to Cat 1. First off there is no course that I know of where 2kg of fat loss will make a difference. This is assuming that his Bodyfat estimate is +2 to +3% in the first place. Realize that the regression equations developed for skinfold measurements have both a plus and MINUS standard deviation.

Look, we are talking in MOST cases: speeds over 50km/h with drafting and sprints, not crawling up a hill at 20km/h. Heck frontal area is not that important in a draft, but on a break away and a finish line sprint it CERTAINLY is. I reiterate that FTP/Frontal Area (breakaways) and Mean Anaerobic Power/Frontal Area (finish-line sprint) is what's most important.

Even if the crit is some bizarre hilly crit with 150m of climbing per lap.....2kg of fat loss will not make a large difference.