How Fit Can Dan Get In 10 Weeks?

How Fit Can Dan Get In 10 Weeks?

(intense music) – You may have noticed over
the past few months on GCN that there have been a few
references to my lack of fitness. Partly tongue-in-cheek,
but I do have to admit that there’s more than
a grain of truth to it. You see, in 2018 I reckon I did less than a thousand
kilometers in total on my bike. There are a few reasons for that. I won’t go into great detail, but there’s the fact that I’m @ and I’ve got a family, I don’t wanna get back
home and go out on the bike for three hours straightaway when I get through the door. There’s also the fact that
I’ve got quite a long commute into work, and work’s been very busy. Well, I’m definitely not
complaining about that because I’m very priviliged, I love work and I love
talking about cycling. (laughing) Above all of that, though,
there’s the fact that I haven’t really wanted
to go out on my bike. Otherwise, quite frankly,
I would have made the time. And I’ve been contemplating why that is and I think I know the reason. I’ve concluded that the
reason I got into cycling was not for the fresh air
or the beautiful views that you get or the sense of adventure, or the social or health aspects, it’s because I wanted to
get better and faster, do specific intervals
and see my numbers go up and ultimately get
better results in races. And before you say anything, I know I wasn’t particularly successful in that department, either, but that was the reason that I did it. I got as far as I could with my talent, but seven years down the line that power and speed has gone. I will never be as good as I was. You can start with the violins, now. The point that I’m trying to make is that I’m quickly getting unfit. I mean, there’s been a good reason why I’ve been using e-bikes
in videos recently, apart from the fact
that they’re great fun. Without one I can’t keep up with the other presenters, who are generally still fit as a fiddle. And I need to do something about it. I mean, I am going to 40 fairly soon and this could be a slippery slope. And above all, I need
something that’s going to offset the old mineral
water consumption. Beer. The pub. Beer. – You’re gonna need a second before we go. – Hm? And so, I’ve hatched a plan. One I think even I should
be able to stick to. I’m going to commit to a training program that’s 10 weeks long. Each week I will do five
hours of training in total, of which four is going to be on the bike. And in order to be as
time-efficient as possible I’ll be doing most of that on an indoor trainer. So, with all that in
mind, I’ve got in touch with Sufferfest and
they have kindly agreed to provide me with that very specific 10-week training program to
get the most out of myself, and also with Elite who
have kindly provided me with a Drivo II indoor smart trainer, upon which I will be suffering. So, a total of 40 hours
on the bike over 10 weeks. How hard could it be? More importantly, how fit
could I get over that time? Well, in order to find out
I first need to establish how fit or unfit I am right now, and that unfortunately is going to involve plenty of pain on an indoor test. I’m going to do the Full Frontal 4DP Sufferfest Test which I spoke to Neil
Henderson about earlier. He is Sufferfest chief science officer and coach to Ryan Dennis, world time trial champion, no less. Neil, thank you first of all for agreeing to coach me
over the next 10 weeks. Hope I’m not taking too much time away from Ryan Dennis’ plan. But, I need to do some
testing, I understand. I know a little bit about
the Full Frontal 4DP from what Si and Chris did recently, but if you’d go over it again so I know fully what I’m in
for, that would be great. – Yeah, big picture of
what we’re doing here is getting an idea of where you’re at across another of different time domains. So, we’re going to start off with some short sprint efforts that are about six seconds long, that’s telling us about your
peak neuromuscular power. Second effort you’re gonna do is gonna be a five minute effort and that’s gonna be what we call your max aerobic power, kinda similar to the Power VO2 Max. So that kinda establishes
your upper aerobic ceiling. That is one of the more
intense test efforts, but don’t worry, we do follow it up with something else a
little more challenging, a little more sustained
on that 20 minute effort. That’s gonna then be your FTP, your kinda maximum sustainable power. We do those in that
order so that we really get a better idea of what
you could actually sustain by putting that five
minute on the front end, it really does take the sting out and so that 20 minute
really is more realistic to what you could sustain for potentially up to about an hour, especially once you get
through the entire 10 weeks. And then we end up with
a final one minute effort for what we call your anerobic capacity and that’s a little bit
about diving really deep into those anerobic reserves, really producing a ton of lactate and really emptying out the tank. – Wow, it sounds brutal. I’ve gotten all of those durations of the test before but
definitely not within an hour, probably not within the same day, I don’t think, in the past, but I’ll give it a go. I’m not sure what to expect, actually. I’ve got no reference to the
past 12 to 16 months, really, of what I’m capable of, because I’ve lost a fair
bit, so I think pacing is going to be potentially
quite difficult. – Yeah, for sure, since you’re coming up from the couch here,
it’s one of those things that, like, being a little bit on the judicious side at the start is probably gonna help you out. We often say in that first five minutes, take the first couple minutes feeling like you could definitely do more, normally you’re just
hanging on for dear life in the last 90 seconds or minute or so of that 20 minute. Good target is often to use maybe about 80% of what you
did for the five minute if you see what your average power was and just start about there. – I’ve been psyching myself
up since you mentioned this test, so I think I do know what I’m in for. We’ll see whether I’m ready, @ how many credits I’ve got left, actually, after suffering a lot during my career, I’m ready, I’m gonna go do the test now. – Yeah, perfect, good luck Dan. Suffer well. (upbeat music) – It’s time for the test. My first sufferfest. As Neil just explained it’s
called Four Dimensional Power, or 4PD, or Full Frontal. So, rather than just
doing a 20 minute test and extrapolating my FTP from that, I’m also going to be
doing a max sprint test to look at neuromuscular power, and that’s the one that’s
going to come first followed by a short break and then a five-minute effort to establish my maximal aerobic power, then a 20 minute test to establish FTP, and then finally, a one-minute all-out effort to find my anerobic power. There’s a very good reason
for this specific protocol. It’s because every rider is different, and your FTP only tells
part of your story. So based on the results of the test today, Sufferfest will set very precise intervals that will make sure I’m
suffering to the full at every duration and therefore making the maximum gains possible over the next 10 weeks. And the fact that the
test is very specific is going to be crucial to me because I’m only doing
four hours training a week, and I want to make sure I get the most out of those hours on the bike. Currently, I am just five
minutes into my warmup heart rate already creeping up to 120, don’t know if that’s
because I’m really unfit or because I’m really nervous. Well, I know I’m nervous,
because I’ve been to the toilet twice
before the start of this. I’ve heard it’s gonna hurt
a lot from a few people. (intense music) Just under two minutes until
the first part of the test, which is the first of
two max-effort sprints. The easiest of the test, actually. (intense music) Just under a minute to go
until my five minute effort. So, instead of being in the Tour Britain I’m not at the Geo
Italia in the mountains. I think I’m gonna aim for about 300, that seems quite conservative. I’ve got no idea what to expect, but I know after a couple of minutes whether I’ve increased it
or that’s about alright, or if it’s too much, maybe. (intense music) I think I paced it about right. I reckon I’ve reached a bit over 300. Slightly depressing in itself considering I’ve done a couple of rides in the past where I’ve averaged 300
watts for four hours, but still, gotta start somewhere. Annoyingly, I haven’t got
long until the 20 minute test. Although that is part of this. For the 20 minute test,
the average of that will be what’s used as my FTP because the five minutes that I’ve done that you will do beforehand
will bring that 20 minute power down enough to be representative of what you can do for an hour if you’re completely fresh, and I’m definitely not completely fresh. Three minutes to go. (upbeat music) Ten?
– Okay. – Get ready, Lloydy. – Three, two, one, steady at the start. (intense music) Only three minutes in. I was doing 160 but this is quite harder, hold 250 watts at the moment. I think I’ve averaged about 240 so far, two, four, five. (intense music) – Oh, Lloydy! Come on, mate, dig in. Don’t stop! (men clap) – Good effort, mate. (GCN presenters cheering) – Come on mate, dig in. – Yes! – Beautiful stuff! – Spiritual home in this, Lloydy! Nice work. (relaxed music)
(muffled voices) – Good effort, mate. – Tell you what, you’re actually doing pretty bloody well. – Yeah, that was good. My power has gone up since
you all came in, actually. (GCN presenters cheering) (intense music) – 11k to go mate, 11k! – Only 11k! – You’ve got this, mate, you’ve got this. (GCN presenters cheering) – Last three minutes! – 240, pick it up again.
– Come on mate. – I’m not sure I can last three minutes. Just about recovered from the 20 minute enough to talk. I think I’ve paced that not too bad. Already got 245 watts, I reckon? It did go up. Got excited when I had a crowd come in. That one’s 260. And dipped back down in
the last minute or so. Now for the five minute
and the 20 minute test it’s quite important to pace it, because if you go too fast at the start you’ll really die and your end average will be lower than it should be. But with one minute, you can afford to front-load it, go
really hard at the start and just try to hold on
even though the power will be going down, so that’s what I’m going to try to do, but it does make it a long minute. An anerobic one minute effort. Though, not after the previous efforts. 10 seconds. Five, four, three, two, one. (upbeat music) Ugh. (heavy breathing) Oh, that was hard. I’ve just about recovered. It’s about three hours
after I’ve finished my test, and I’m sure you’re going to want to hear what the exact results were, so my maximum five second
power was 1,035 watts. Not too shabby, got
into four figures there. And for five minutes I did 309 watts which is about what I was expecting. And then for 20 minutes I did 244 watts so that is what will be my baseline FTP, and then for that final one minute test I did 440 watts. Now, those results have,
somewhat surprisingly, categorized me as a sprinter. Now, I think the reason for this is I’ve lost far less of
my very top end power than I have on the longer duration test, so that could change over the duration of the next 10 weeks. If you’re interested, my
current wait if 73 kilograms, we surround about four kilograms more than my racing weight was back around about 10 years ago. Now, I’ve sent all the
results over to Neil, who’s been standing over them,
so I’m gonna call him now and get the verdict, and get my program. Neil, I’ve just about recovered a few hours after I did the test, but I think it kind of was expected, from my point of view, nowhere near where I was before but I didn’t expect to be there. – Yeah, I’d say I looked at
some historical comparisons of what you did today
versus what you’ve done, maybe, let’s say about 10 years ago and definitely you’ve had some decreases here and there, but we
got a plan to help you turn that around. – Yeah, talk us through this
plan because I’ve got 10 weeks, got four hours on the bike, it’s gonna be an hour or so off the bike each week, too, so let’s start
with on-the-bike training which I’ll be doing mainly
on an indoor trainer to keep it focused, but what’s the plan over that 10 weeks? – Yeah, big picture,
we’re gonna have a balance of work and rest. So, we have 10 weeks to work with and we’re gonna do two weeks of kind of more intense training for week one and two, and then for the third week pull you back. We’ll repeat that again, two week on, one week off, and for the final four weeks it’ll actually be a three week on and then followed by an easier week at the end before you get to retest and see what kind of improvement you make in the Full Frontal from today
versus 10 weeks from now. – And how’s it gonna be
divided between different intensities of effort? You gonna concentrate me
on one type each week, like FTP or the anerobic effort, or is there a bit of each one each week? – Yeah, there’s a little bit of a mix. This coming week is going
to be more transition to just getting you back
on, so we’ll pull back the intensity a little bit
this first week for ya, second week is gonna
have a little bit more of a focus on @ strength, a little bit bigger gear work, and just like you
mentioned, some of the stuff off the bike, some of
the strength training and things like that are
all gonna be part of that. So, really, it’s the
balance of work and rest. We’re not gonna put the firehose to ya in the first week. – So, the stuff of the
bike, strength training, a bit of yoga, I’m understanding, is a mental strength training, which I think I could do. I wonder if I could have pushed myself a little bit harder in
a couple of those tests if I had been mentally stronger? Although I was, I was almost six @, I pushed myself pretty hard. But the hour off the bike, how will that be divided up and what am I likely to achieve with that? – Yeah, we’re gonna give
you a little bit of a mix. In a perfect world, we’d have
maybe something most days that you’re on the bike,
because you’re gonna have four days on the bike each week with the components that we have for strength training, yoga, and the mental toughness, we’re just gonna insert
some of the highlights and some of the key things that are gonna be helping you out in that week and as we build up over the 10 weeks. – Cool. I’m looking forward to that, actually. So, 10 weeks, four hours a week, one hour off it, given my history and the lack of training I’ve done for the last year or so, what are you expecting? What do you think I
can get to in 10 weeks? – A lot of times, we’ll say
a good rate of improvement is around 1% per week, though there’s a caveat
that you have experience as a professional athlete,
and so it’s likely that you may respond a little bit better than the average and so
I wouldn’t be shocked if we saw some gains even
in the 15 or 20% for you, though I’m gonna set the goal bar as about a 10% improvement for you. – Well, I’m personally
aiming for 300 watt FTP, which is way more than 10% improvement. – That’s getting you up–
– 23%. – Yup, yup, it’s in the
realm of possibility. Easy, no, possible, yes. – Well, we’ll see how we go. I’m gonna be so interested to find out how much gain I can make over the course of the next few weeks. I’m actually really looking
forward to seeing the numbers hopefully go in the right direction. Alright, I’ll chat to soon, cheers Neil. – Cheers Dan, have a good one. – And this is where I’m going
to be doing my suffering for the next 10 weeks,
at least on the bike. This is my sort of pain cave or suffer station, I guess
you could call it now. Sort of squeezed into
the corner of our garage since my wife acquired this Jaguar. Well, it is quite good for resting your towels on whilst you’re training. Now, as I mentioned earlier, Elite are sponsoring this
for the next 10 weeks and they’ve given me their
Drivo II smart trainer to use in that time and I’m very chuffed about
that for two reasons. Firstly, it’s really heavy and solid, which is gonna be quite handy given my new found sprinter status, but secondly, the power meter
inside is extremely accurate, plus or minus 0.5%. So more accurate than most power meters that you’ll get on bikes
out on the open road. And that’s so important to me ’cause I was particularly
anal about my power data when I was a full-time rider. I even used to calibrate my
own power meters regularly by hanging weights off the cranks. So up here, I’ve got my
flat screen television with my laptop hooked up behind so I’ve got my Sufferfest programs there and then believe it or not, I’ve got two fans. Not had many fans in my life, so to have two at the same
time is pretty unique. I particularly like that one there, it’s resting on top of a wheelie bin because it makes me cool, which is quite hard to do, as you know. I don’t think I’m gonna be
able to back out of this now, I’m fully committed. If you would like to join in, you are more than welcome. In fact, I’d love to have
you along for the ride over the next 10 weeks. We could have a mini
competition to see who can make the biggest percentage
gains over that time, which would be pretty interesting. You’ve got plenty of time to
get involved if you so wish, we’re gonna put all the details into the description
just below this video. My program starts on Tuesday,
the eighth of January, so you’ve got plenty of time to suffer in the full frontal test, like I did a little bit earlier on. Once we get to Tuesday the eighth, I’m gonna give regular
updates on my social media, so Facebook, Twitter, and Instagram, as well as uploading all
of my numbers to Strava, where you can find me at
Daniel Lloyd from Bournemouth. Plus on top of all of that, I’m gonna give you updates
on my progress weekly, every Tuesday, on the GCN Show, which basically means I’m not
gonna be able to slack at all during this training program. For now though, I’m gonna
bid you a fond farewell as a mentally prepare myself
for my first training session. In the meantime though, if you would like to
see the reasons behind the testing protocol from Sufferfest, it’s not just because their sadists, there’s some sound scientific
reasoning behind it too. Si explains all in the
video that’s just down here.

100 comments on “How Fit Can Dan Get In 10 Weeks?

  1. Jonas Müller Post author

    I was all interested in following Dan‘s suffering until he got to that Jaguar. Then I wanted to learn more about his wife. No wonder he does not want to go out on his bike but spend time with her!

  2. daniel buck Post author

    Love this video! I was all excited to do the ride along challenge, then came down with pneumonia. Unfortunately, I just have to take it slow until I've kicked that.

  3. Lee Pownall Post author

    Hey Dan, actually very true and almost brought a tear to my eye! but one thing I believe is that when you have achieved everything in one discioline, why not explore new disciplines? What about Triathlon or Mountain Biking, theae are things were even at your level and age starting from new gives you the targets and goals where you can get better and better at something slightly different.

    I played football for years and always was brought up doing so as my dad was a pro and when I hit 30 and started to slow down, I started Cycling and that meant I had totally new goals and since I have got better and better. But I still have other ambitions to try new sports and disciplines like run a marathon or a triathlon. Great video!

  4. TriTim Post author

    Hey Dan, are you going to continue drinking beer during this training? I wonder because it would be cool to see how much that affects you and your training.

  5. cícero sincero Post author

    Adventure racing my friend… if ur up to long hours and no support… Ica Divide is coming soon.

  6. Paul Murden Post author

    Flipping kudos to you dude. There are so many of us like you so chapeau for putting yourself in front of everyone and suffering.

  7. Alin Bota Post author

    Dan, you've inspired me join you on the Sufferfest training plan! I'm about the same height/weight/build/age as you and definitely could use some motivation for staying fit over the winter. After doing the 4DP test I found myself about 10-20 watts below your results (encouraging for a complete amateur!). One question: Sufferfest reported my 1 minute AC effort as "Exceptional" in the results pie chart, and better than the other 3 efforts. It was 470 watts and I'm at 71.7kg, for 6.6w/kg. Plugging that into the Training Peaks power profile chart previously covered on GCN, I found that 6.6 on the 1 minute effort was actually my weakest effort; the other 3 all being higher on the chart (5sec=13.8; 5min=4.2; 20min=3.1). So what gives? Is 6.6w/kg actually "exceptional", or is Sufferfest's report misleading? If so, it makes me question the suggested workouts Sufferfest lists for improving my weaknesses and reinforcing my strengths.

  8. heliumtrophy Post author

    I'm approaching my mid 30s and I don't think I'd be anywhere near as fit as you Dan. Doesn't help that I've had a few health issues but damn it, when I get on that bike, I still get that sense of freedom.

  9. Robert Sears Post author

    Thanks Dan. Truly refreshing honesty that resonated with me. So revealing, but not in the cycling shorts kind of way 😉 I was too late to join you on sufferfest, but will be training with you nevertheless. Thanks for daring to step out of the cycling hype. Who cares if you get "fit" in 10 weeks? If you find a new love or rekindle the old love of cycling, then you will have succeeded in showing us something very big indeed. That's a goal worth full gas. Go for it!

  10. Pete Barton Post author

    Ffs Dan! Almost 40? Count yourself lucky. I'm getting into my mid 60's and can feel the power reducing yearly. Learn to enjoy yourself on your bike, that's all that matters!

  11. kumite1984 Post author

    Great show, really looking forward for the results.

    (But God I wish you do the same program over the 10 weeks with someone bike newbie. Not unfit, but a cycling virgin)

  12. Leslie Reissner Post author

    I think this was an excellent video and I am curious how well Dan will do under all this pressure from us. I have used the Sufferfest for many years and the development of the app and the 4DP test is a big step forward. I did some racing a decade ago and have 20 years and 20 kg on Dan but the Sufferfest (and the Tour of Sufferlandria and the active online community) is really important for motivation. I am currently preparing for the ToS and am into the 8th week of a training plan for that. My goal is to have fun and when I can finally emerge from the Pain Cave I look forward to doing long rides outdoors with no suffering then. And for those who have not done it, Full Frontal is really hard, particularly that 5 minute segment!

  13. Máté Ágoston Post author

    The first spiritual video on the channel after 3000 videos? But the major point: Dan, I hope you see my comment. I may be wrong, but I think you still could be very successfull in ultra-distance cycling (Like 12 to 24 hour races, or probably even longer) since that is more likely about mental power rather than physical fitness, and ohh yes, I also haven't seen a GCN video about climbing the toughest climb in the world (considered by many sources) the Hilo – Mauna Kea ascent. You also could be unique amongst the other presenters. Could be an extra motivation, wouldn't it? What do you think of the idea?

  14. agoston simon Post author

    Great VDO. could you share HR also. Good to compare the 2 test not only Watt. I think 20' wasn't 100% effort. I bet good chance to get 300 w for the next test

  15. carbon LORD Post author

    Making me feel good about the numbers Dan. I'll be following your progress and wish you the best success. Cheers!

  16. Randy Smiley Post author

    Great video, and good luck! I'm going to be 50 soon, and I've set a goal of losing weight and being much more fit before then also.

  17. bikebudha01 Post author

    I am going through the exact same 'cycling experience'.  Initially wanted to get better/faster.  Got to where I could get, and have been 'wandering' ever since.  Finally decided to 'get back to it' in 2019.  Won't be as fast as I was, but I'm hopeful I'll be able to get fit enough to let me enjoy riding lots/longer.  I have an easier 'plan'.  Instead of some complicated 10 week cycle – I've instead signed up for (paid the money and everything) a 100 mile mountain bike race.  I have 6 months….  I'm already eating better, working out more, even getting 'up' for the upcoming rain riding for the next 6-8 weeks…  Oh, I entered a 'race', but the nice thing about 100 mtb 'races' is really the only goal is just to finish before the cutoff time….

  18. Alan Carr Post author

    Hi Dan, wow nearly 40, i dont believe it, not that long ago i remember you MTB racing with Jason! Good luck with your challenge, im sure you will attain glory again. Cheers Alan Carr

  19. percy veer Post author

    I think he'll increase his ftp to about 320. He has muscle memory as to what that feels like, and as a former pro cyclist, he knows how to suffer. my ftp is 242, aiming for between 280 and 300.

  20. _ Broody Post author

    Don't worry dude. I'm 50,, started cycling only 2,5 years ago and worked up to a nice and healthy 115km solo ride last summer. No racing level stats obviously, but healthy fun! … And all that next to a part time job and my own startup company .. My .point being: You're doing great! 😉

  21. winston cat Post author

    Interesting to see all the kindred spirits in the comments. Well done btw, Dan! The common themes are: middle age; family and kids; job; time constraints; getting old; still overweight.
    All of the above were me a year ago. Slowly, as children reached school age, and I adapted working habits, I've got to the "sweet spot" with "commuting" of up to 300km a week, and plenty of hills. Nearly 48, but my weight is only 6kg above where it was as a 20 year old (it was substantially more than that when I started!). Just to say, it can be done. You have to adapt and you have to be brutal with yourself at times. The most difficult thing of all is the 5 days a week (no riding allowed at weekends for me – family see 😉 ) of what can be a slog. You get incredibly tired periodically. But you have to keep motivated and keep doing it. But I'm living proof it's possible, within the parameters of a "normal" family life. Oh, and a lot of miles in the cold, wet and dark, because although I still have an antique pair of Tacx rollers, I'm not an indoor cyclist ;-). Besides, rollers are scary and dangerous.

  22. Joseph Hannah Post author

    Cut back on the beer and sausages, and you'll be cranking out KOM's in no time, Dan! Diet is a huge part of fitness.

  23. Wayne McCuen Post author

    Well, I only had a 1000 miles last year on 25 rides………mine was work related issues. Who wants to ride in the evenings after 10 hour shifts at work…..Weekends were for catch up on household chores n stuff. Life does happen. So, I started my winter gym activities mid October. 1st month in lost 9lbs. Good. Spin classes on "dumb" cycle trainers, bootcamp type classes as well. I need to set my bike up on my trainer and get some of that action too. I'm not gonna be so high tech as you Dan, but……I'll try n join in on occasion and hope to be in midseason form in late March or early April. My goal is 4-5000 miles this year. Nearer the front of the ride than stuck in the middle. Many who ride with me do Ironman competitions. So I wants to surprise them. Good luck on your 10 weeks of sufferfest bro.

  24. Forest Sports and Cycles Post author

    Who really cares???
    Get ready for more kit and equipment plugs along the way from their sponsors.
    More pointless BS.
    Get back to testing Canyon bikes all 5 star reviews and all wiggle branded kit, let me guess that is all 5 star to.
    Complete crap.

  25. Patrick Hall Post author

    I know this is paid for content, but it's really inspiring and a great example of why Sufferfest offers something very different and I think more holistic to Zwift

  26. Ian Parkes Post author

    This video turned me back into a cyclist. For years I've argued for cycling infrastructure initiatives in public and private debate but I wasn't cyclng any more myself. So it was kind of hollow.. After seeing this I now proudly call myself a cyclist again. Yes, just cos I watch cycling videos. But now I feel it! I identify with Dan, a better version of me. Just got to take the next step now and start riding to work again, starting Monday. Probably.

  27. Diggers Post author

    Go for it Dan
    Please can you post an update of a training session so we can see what you’re up to ?
    I am doing a similar 12 week training for Majorca in May and want to suffer along with you

  28. Kim Butler Post author

    Are there progress videos??
    I would like to see how you are progressing (or not) each week.
    Good job GCN crew. Always a great watch.

  29. David Embree Post author

    I'm hoping there will be followup videos on a more frequent interval. Will there be a series or sub-channel to follow Dan's progress?

  30. André Gonçalves Post author

    I'm a month late but I guess I'll be "joining" you 🙂 no fancy equipment but I'll push myself as hard as can.

  31. Rachel Fetrow Post author

    Are you going to do an update on this? I'm super curious about the gains. Trying to figure out how many watts I can gain this season – you know with the caveat of never having been pro or really all that fast.

  32. binimszueriidschuel Post author

    Actually this video scares me. To see how fast and how much your ftp can decrease even though he was still cycling around 1000km a year.

  33. Brett St Pierre Post author

    4 hours a week? Most kids do that riding their bikes to and from school. Admittedly not at maximal efforts, but still…

  34. Alex Wall Post author

    Good on ya mate. I'm going through the exact same thing… Good to see how you're getting back into it, will definitely try the same thing.

  35. Tomasz Pawłowski Post author

    Good luck Dan! An off topic question: Have you got any issues to setup Elite trainer with Wahoo Elemnt Bolt? I have tried similar setup (Elite Qubo fluid with Elite Misuro B+ sensor and Elemnt Bolt). It seemed working from start, but when I reach speed above magic value of 25.4km/h (15.7mph) which is around 250 Watts, the speed drops down to 0. Power is still measured correctly, so it is not very bad, but Strava cuts out segments with zero speed, and shows incomplete trainings. I have tried contacting both Wahoo and Elite and both of them blame the other.

  36. Boot Neck Post author

    Good effort Dan. 2 years ago I was knocking out a daily commute ride 50 miles total (I’m in Sydney) for 5 days and a 6/8 mile run in the day but a second job at night drastically cut that down as well as shoulder surgery. I’m 52 now and getting back into the saddle as the grape juice has taken its toll! Keen to see your progress and determination to give me the example to follow.

  37. Joe Venturi Post author

    I have to say i loved this video. Honest, brutal and motivational. My motivation has been similar, as from a running background, the progression of further, faster has always given me the most enjoyment. I do commute and do scenic rides which are enjoyable (sometimes) but not the same as waking up at 4 for hill repeats to see the average climbing speed increase.
    Your success and attempts to reclaim your fitness are really inspirational…excuse me as I binge watch you getting there.

  38. barebare Post author

    Please consider also, that riding stationary bike decrease ftp by about 30-50 watts in most cases. It’s just super hard to stay static and pedal, so you might not be as unfit as you think!

  39. George Alessi Post author

    When is the next episode? Its been 8-9 weeks! Are we just going to get ep 1 and ep 2 after 10 weeks?

  40. 74aztlan Post author

    After doing the test yesterday, that ever smiling face of Mr.Henderson strikes me as a little sardonic…

  41. Tanja Post author

    I have decided you look like Tom Green! Daddy do you want some sausage? Excellent vid! Love you're motivation

  42. Sparky Survivalist Post author

    Wow like to see the effort put in i spent 4 years saving for my race bike wasnt anything to fancy just a trek roadbike with micheline tires . i was extremely proud of it until i got it stolen from my garrage i lived with my parents at the time and my stepmom left the garrage open and guess what went missing yup my 1200 dollar bike. I miss it but i just bought myself a shwin or2 and i might buy a roadbike again if i can save up again. But yeah my advice is if you live with someone tie up your bike anyways i lost all my gear including a blackburn multitool that my dad had intrusted me with and to be honest that hurts me more then my bike and even now i apologize to my dad but i still feel bad…

  43. The Sufferfest Post author

    10 weeks is done! What did Dan achieve after training with The Sufferfest on only 4 hours per week with a bit of cross training thrown in? Find out on Saturday, 22nd March on the GCN Show. In the meantime, find out why 97% of people who joined 'Do The Plan With Dan' say that 4DP-based workouts are more effective than FTP-based ones. Try The Sufferfest for free at TheSufferfest. com

  44. Rusty Healey Post author

    Dan 10 Weeks Flew By hope you stay strong in 2019! Has your Training Improved Your Sex Drive/Performance? When it comes down to it its all for the cause….

  45. lordad Post author

    I have been training to GCN Indoor Sessions for 3 weeks now (4 times a weak 40-55min) and holy shit did my power explode ! Went from ~ 210 FTP(After 4months break) to 255 FTP in just 12 sessions. THX for that great workouts

  46. Torque4Days Post author

    I'm not a cycler but am a racer, and your line at 1:32 "…never be as good as I was…" hits home for me, too. I realized this myself recently. It's not that a person can never be as good as they were, it's that the effort required to get to that point is much more difficult to put in. I don't have, or want to take, the time to train at a high level and age makes us have to train harder for the same result. I've reset my PR's, or rather asterisk my current PR's (no longer running sub-16 5k's, but a sub-20 minute 5k with a stroller is the new goal). Thanks for the inspiration!


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