All through my life, I’ve solely ever pushed the fuel pedal about 80% of the way in which to the ground. I’ve labored laborious and had some rewarding achievements, however I’ve by no means actually gone all-in.
In order that’s what I got down to do in 2026: to not solely attain my objectives, however to push myself to date previous them that I now not know what is feasible. The primary proving floor: attaining a Purposeful Threshold Energy (FTP) of 450W.
The best way I take into consideration effort has modified so much over time. Do you bear in mind once you have been a teen and also you thought you have been working laborious? You thought that homework, soccer apply and taking out the trash have been massive accomplishments for the day. The adults at all times informed you that it will solely get tougher from there. That life would stack extra time commitments and duties in your plate yearly till you’ll be able to lastly retire. By your late 30s, they stated, you’d want a full pot of espresso simply to really feel human.
I didn’t need that life.
Over the subsequent few years, I stored working, coaching and racing on the indoor coach. But I additionally continued residing a “regular” life alongside biking. I used to be going out on the weekends, consuming with pals and consuming fried hen from the grocery retailer. I wasn’t residing like knowledgeable bike owner, not even shut.
Lauf Gravel Worlds was subsequent, and regardless of dropping half-hour strolling by way of mud, I completed the race with a Normalised Energy of 300w for eight hours. My legs have been good, however my technical abilities weren’t. I went on to complete within the high half of the elite fields at USA Gravel Nationals and Huge Sugar, but one thing nonetheless felt unfinished.
I assumed to myself: if I can carry out like this whereas giving 80% of my effort, what occurs once I lastly give 100%?
That’s once I got here up with the Highway to 450w FTP. Since I used to be already at an FTP of 385w, 400w appeared too simple. I might get there in a month. So I upped the problem.
Positive, 420w could be a pleasant purpose, giving me 6w/kg at 70kg, however once more, that felt too secure. I don’t simply need to be good, I need to see what “nice” truly calls for. So I landed on 450w, a quantity that will put me alongside the perfect riders on the earth. As of late, nearly each WorldTour professional has an FTP of 400w, whereas the easiest have much more within the tank.
Powerhouses like Filippo Ganna, Mathieu Van der Poel, and Wout Van Aert have FTPs nearer to 500w. However they weigh 75–85kg relying on the time of yr. These riders are taller and heavier than me, so I didn’t need to make a direct FTP comparability.
The very best climbers on the earth are 60–65kg, a lot lighter and shorter than me, with larger w/kg. Featherweights like Jonas Vingegaard, Remco Evenepoel and Primož Roglič possible have FTPs of 400–430w, however their small frames nonetheless enable them to carry almost 7w/kg for half an hour.
Tadej Pogačar is the exception to each rule. Regardless of weighing ~66kg, the Slovenian possible has an FTP round 450w (6.9w/kg). The convenience with which he drops the perfect riders on the earth makes the info really feel nearly conservative.
Essentially the most direct comparisons for me are riders between 175–180cm who weigh 68–72kg. These riders could be distinctive climbers, time trialists, puncheurs or sprinters. Riders like Isaac Del Toro, Florian Lipowitz and Matteo Jorgenson fall into this class. Sturdy and highly effective at roughly 70kg, these riders are pushing round 450w (6.4w/kg) for an hour. Gravel and eSport biking widen the vary even additional with athletes like Matt Beers boasting an FTP of 480w (5.8w/kg).
Three-time UCI eSport Biking World Champion Jason Osborne has an FTP of 460w (6.6w/kg), whereas additionally having the anaerobic potential to push 550w (8w/kg) for 5 minutes. Osborne is a step above each different rider in eSport biking. He races like Pogačar; attacking at will, shredding the peloton and using solo to victory in nearly each race he begins. Nobody can compete with Osborne in the intervening time. So I requested myself a couple of easy questions: why not me? What’s holding me again? And what’s Osborne doing that I’m not?
As a racer and biking coach, I’ve spent the final decade studying every thing I probably might about efficiency. Whereas I’ll maintain a couple of secrets and techniques to myself, I can share the pillars which can be shaping this try.
1. Psychological toughness and dedication
The largest enchancment that I’ve ever made to my efficiency is repeating this mantra earlier than each race or exercise: “I’m going to provide it my all immediately. If it doesn’t work out, that’s OK. However I can’t select to surrender.”
For much too lengthy, I used to be giving up mentally earlier than my physique gave up bodily. I used to be quitting five-minute VO2 Max intervals on the midway level as a result of I assumed it damage an excessive amount of. However as quickly as I flipped the swap in my head, that I’d by no means select to surrender, I abruptly discovered myself capable of full these intervals, push by way of the ache, and unlock higher performances.
2. Zone 2 or VO2
My coaching plan could be very primary. VO2 Max intervals, Zone 2 and restoration rides make up 95% of my coaching. Meaning plenty of 40/20s, 30/30s, three-minute and four-minute VO2 Max intervals. You possibly can mess around with the construction so much (e.g. 10x 30/30s versus 5 x 40/20s), however the primary focus is VO2 Max energy. Coupling the sort of coaching with Zone 1 and Zone 2 rides has helped me make regular, long-term features with out burning out.
3. Torgue Intervals
Low cadence, excessive energy intervals have helped me enhance my fatigue resistance and total energy output. I carry out torque intervals as soon as each week or two in blocks of 4-10 minutes. The goal cadence is someplace between 40-60 rpm, whereas the goal energy is between tempo and threshold. I get essentially the most out of those intervals by performing them seated, although a couple of seconds out of the saddle helps break up the monotony and utilise completely different muscle teams.
These are the three largest adjustments that I’ve made to my coaching in 2026, and when you’re studying this, you are able to do the identical. Whereas I don’t advocate leaping into extraordinarily laborious VO2 Max exercises immediately, I do advocate working in your psychological sport first. This units the framework for not simply your biking efficiency, however your whole life.
As soon as you end up in an excellent psychological area, you should have the flexibility to perform greater than you ever thought was attainable. As you advance your coaching, you’ll be able to attempt the exercises described above. Bear in mind to start out slowly and ease your self into a brand new kind of interval or session. Progressive overload is the important thing to creating main features and lifelong health enhancements.
For instance, attempt three units of 4 minutes at 85% FTP and 55 rpm on your first torque exercise. Whereas the professionals can deal with 4x5min at 100% FTP and 40 rpm, that may be a recipe for catastrophe as a newbie to torque. Ease into the periods, give your self ample restoration time, and you’ll really feel the long-term features stacking up.
In the case of my very own journey, reaching a 450w FTP isn’t concerning the finish purpose. It’s concerning the course of and every thing I’ll study myself alongside the way in which. It’s the loftiest purpose that I’ve set in my whole life. I really don’t know if I can do it, however I’m definitely going to attempt.
All through this problem, I’ll be racing each gravel and nearly. The gravel races can be anyplace between 4 and eight hours lengthy, with punchy hills and sketchy descents, whereas the eSport races can be fairly the other: full fuel for an hour, by no means having to brake or place.
With a 450w FTP, races ought to theoretically develop into simpler. My zones will shift, making it simpler for me to take a seat within the pack and save vitality. If my Zone 2 is 300w when I’ve a 400w FTP, it might be 330-350w when I’ve a 450w FTP. I might be recovering in Zone 2 whereas others are struggling.
However all that is simpler stated than completed. I definitely hope that getting stronger additionally helps me go quicker. Keep tuned to seek out out.