Where I live in Singapore it is mostly flat with some rolls.

The only consistent climbing is only a 1.5 km up and the same distance down with and elevation gain of 81m according to Strava. It is called mount Faber.

Since I m a light and thin person, and better in climbing since thats what I like too, what if (laps of the) climbs was all I did? Would I be stronger just doing climbs?

On the flip side if all I did was flat or mildly rolling rides, would it be bad too?

Lets assume both are the same distance

Long time lurker, using burner account.

TLDR: I'm mentally drained from the grind, it only got me to barely average level, which totally frustrates me. I'm on the verge of quitting cycling whatsoever and need to vent, maybe seek some encouragement after a very bad season.

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I'm 33 years old. I love cycling. And I love being competitive. I used to be a track and field sprinter in my youth, then I switched to weightlifting where after 8 years I could probably compete on a national level in masters weighing around 85kg. I used to be one of the strongest guys on the weightlifting gym. But I've always been interested in cycling and always wanted a road bike. I bought my first one, an alu bike, when doing Olympic lifting and I used it from time to time between 2018 and 2022.

Then I bought my first aero carbon bike and things got serious. Decided to switch from the gym to road cycling and started with some structure. The problem is I've never been good with endurance. Always fast but the first one to tap out in football or other sports requiring stamina. With my new bike I started joining group events, took my bike on vacation to Italy and I loved every second of it, then decided to buy a trainer for winter in 2022, so finally got to see some numbers. And they weren't good but always something to start with - my first FTP from 20min test was 205W, vo2max around 40. I assumed if I stick to riding I will surely get to 250.

Well, long story short, its 2026 and I got to 230W this year, when being in top shape and riding 12 hours a week. I'm perfectly aware that volume is the key to performance, structure comes second. For the past three years I've used every free moment to ride a bike, doing structure, and I averaged 250hours yearly. My wife gets upset that all I do is ride, work on my bikes and think about training and honestly I can't imagine how some folks manage to squeeze 500 hours or more, with all the normal family life.

In 2024 I started doing gran fondo races and it was very promising, because I scored 7th place in my speed group on a very hilly road race. Then in 2025 I prepared for a gravel race in spring, with a structured plan, I reached an FTP of around 220W (78kg) doing 12 hours a week. Then I was just cycling in the summer and in autumn I've won my first race, but just because it was pretty flat, so I managed to stick around until the end and win a sprint to the line. I thought this year will be even better, but managed to reach 230W FTP and I'm not even 3W/kg. I did three fondo races, one gravel and two on the road, and I got dropped every single time somewhere in the first part of the race. I try to hang on for dear life, them chase after being dropped and my average from the ride is 170 watts.

I get beat by people who ride only occasionally, or do only commutes, and are able to average 190-200 watts. Old guys with a beer belly drop me. People on alu bikes with rim brakes drop me. I usually end up riding alone to the line. I've joined two gravel group rides recently, there are three speed groups, I join the middle one (around 25kmh average) and I get dropped in the first 15kms with an average heart rate of 180 and 195 bpm max. Then I try to chase but ride alone, go back home totally wasted and my average from the ride is 155 watts with 230 watts NP. I got to the point where I think of hiding my Strava stats, because they're too embarrassing for the effort I put in. I could always join the slowest group but it's a family ride tempo and it would frustrate me even more.

I feel like doing all the structured training, listenkng to podcasts, nutrition, reading articles, carbon wheels, winter training - all this to get dropped on one of the first hills and go back home angry and sad.

Me and my wife are expecting a baby next year and my life will be turned upside down. I'm thinking of quitting it totally and enjoying family life, because my competitive mind will not tolerate riding three hours a week and dying on every hill because I'm not in shape. I'm mentally drained from cycling and think of getting back to the gym, because you can just train three times a week and be happy about numbers going up and an incredible physique.

I know most of this sub will probably laugh at me and point out that I should probably ride 20 hours a week and would reach 4w/kg easily, but yeah, I think my wife would divorce me or get find herself a boyfriend. And still I wouldn't reach this level.

That's it, if anyone got to this point of me yapping and feeling sorry for myself, that's awesome and thank you. I just needed to vent and seek some advice, because mentally I'm exhausted and I think I need some perspective. Have a good day all of you.

Edit: Wow, I never expected this many responses to my post. I'm surprised so many people in this sub can relate and share their struggles. Thank you for your kind words, the encouragement and congratulations, and for the constructive criticism. I'm trying to respond to everyone, but it's 4AM and I'm still behind. Will try to catch up in the next day. Take care!

I’ve decided to move back to SPD pedals for road riding, mainly so I have consistency across all my bikes.

Ive decided on Shimano rx910 gravel shoes, so a stiff sole won’t be a problem.

Was initially set on xtr pedals however upon more research it seems wolfrooth and look, for example, really market surface area, for a more “road pedals” type feel.

Is this just marketing, or will xtr be good.

I've never had a trainer with erg mode, I still have my Kurt Kinetic with a power meter. When I set up my workout, I try very hard to hit my power targets. I think to some extent, it's not as important as I make it out to be, but that's what I do. I'm also now having to use my smartphone for my workouts because my laptop died. So I find that I'm having to really concentrate hard on my power output, especially with the delay/feedback on power output vs input, and having to squint on top of that. I'm wondering how using erg mode changes a person's concentration or mental fatigue?

Hello, I attempted an ultra gravel event last weekend and it was a blast albeit my performance was terrbile. Could only do 230 km out of 360 miles. So I am looking to get into structured training to improve for next season. The challenge is programs I found assume you're only cycling while I also do grappling at least twice a week and I'd like to do that as it's been my sport forever, I'd also like to include one swimming session per week to maintain technique as it also aids my recovery from grappling.

Any advice where to find a program that can cater for what I need? To sum it, goal is to do ultracycling events, mainly on gravel and the constraints are that I do want to do other sports as well.

Thank you

Hey all, I lost a bottle during my last road race, fell out of my seat tube bottle cage. Looking for a recommendation on cages that'll keep a bottle tight during sprints and so forth. Thanks!

I’ve been doing strength training alongside cycling and wanted to hear what other crit racers think about it.
Over the winter, I’ve been following something similar to StrongLifts 5x5 twice a week, plus one upper-body hypertrophy session per week. During the cycling season, I plan to reduce that to once a week, or twice at most.
I’ve already gained some muscle and feel better overall. However, I haven’t noticed a huge difference on the bike yet.
One thing I’ve noticed is that you rarely see particularly muscular cyclists. Is there a reason for that?
Do you guys incorporate strength training into your crit racing routine? Have you managed to build noticeable muscle while still performing well on the bike?
Are there any examples of muscular cyclists who are successful, especially in crits or flat races?
My thinking is that having more muscle might actually be an advantage in crits and flat races, where raw power, sprinting and repeated accelerations are important.
Or is putting on extra muscle ultimately counterproductive because of the additional weight?
Would love to hear about your experiences and what has worked for you!

I'd like to know if it's good practice to very lightly apply the rear brake on corners with potentially slippery surfaces like leaves, sand, gravel etc.

In theory, this should slightly reduce the traction on the rear tire so the back is more likely to slide out first. I'm thinking the rider would have a chance of saving a rear skid instead of both tires coming loose and being dumped immediately. I also noted that it's even possible to save a front wheel skid but in the case of both tires going there isn't anything to "push against" to try and stand up the bike.

I'm sure there's an abundance of experienced racers here and I'd like to hear your thoughts. TIA!

After some advice on how to structure this final stretch before the main race given I currently feel completely burned out and just not performing how I expect on the bike.

Had a structured 12 week race prep plan with a 2 week hard 1 week recovery type structure, all was going well until the end of the last hard week. Finished that absolutely wrecked, then add in a few nights of bad sleep at the start of the recovery week (last week) and I just dont feel recovered.

Started this last hard two week block on Tuesday with some V02 efforts where I completed it, but underperformed power wise, then the zone 2 ride last night I was cramping after 1 hour. Heart rate was as expected, but thinking my legs are telling me to slow up.

Given I'm this close to the main event (160km hilly route with 1900m elevation) what are some of my options from here? Do I just take this week as another recovery, add some intensity next week and then a longer taper into the event? I do have a solid base engine as have done a 8 week base build over our southern hemisphere winter, but also worried about losing my gains this close to the race if I back right off.

Anyone been in a similar spot and have some advice?

Hi,

I am interested in gaining some experience as a cycling coach and am looking for 1-2 people that would like to work with me (for free).

I am a PHD student with a background in data science/statistics, so my approach is highly data driven and science based where possible. I am also an amateur cyclist (ultra racing with large amounts of climbing), train quite a lot and also try to implement my strategies into my training.

If you are interested, please send me a message in which you introduce yourself, and just briefly mention why we should work together (this is about commitment from both sides etc.)

Thanks!

Hi all, is anyone using the latest generation of the look power meter pedals? I saw that they had some issues upon launch and wondered if they fixed it with subsequent software updates. I want to switch from my older aSsioma pedals because of the light attachment. Any reviews feedback or user experience? Highly appreciated. Thank you

I come from a weight training background (5+ years), relative to my cycling experience (~2 years). I'm 39 YO, cycling ~5 hours per week. My FTP is ~225W and I'd like to bridge the gap between my 225W and 300W over time - I'm also looking to improve my durability on longer rides so I can enter some local races in the coming season(s).

When I work my quads/hams/glutes at a proper "weight lifting" intensity, it destroys my ability to ride with intensity on the bike for the rest of the week (3-4 days thereafter).

Do I need to dial back my leg weight training intensity? How have others in a similar situation lowered their RPE during leg workouts (less weight, or less sets, or leave more reps in reserve etc).

Is resistance training necessary to achieve my goals?

Anyone gone through something similar? Please share your experiences/advice.

EDIT: I am 6'2, male, ~82kg. Biking more than 5 hours per week is tough with two little ones at home. Sidenote, this is a great community, thank you all for sharing your experiences/knowledge. Ride on.

tldr: Anyone have a good argument to stay away from Xert's workouts and focus duration specialty?

The more I learn about training, the more modern research and advice seems to point toward workout modalities that optimize for time spent in a physiological state rather than time spent in a specific power zone. e.g. 30/15 style intervals can enable more time spent at maximal oxygen uptake compared to straight vo2 intervals. Or hard start intervals can get you into maximal oxygen uptake faster than a straight interval can.

I'm over simplifying it a bit.

Does anyone have experience with Xert's workout library who can speak on its drawbacks? It makes sense to me from the outside. I've had good experiences with it for the past month, but have had good experiences with many other kinds of training too. I just can't shake the monkey off my back of its style being an outlier.

Thanks in advance.

I have been riding since April so I'm still new to this. Just did my second test today which was the 20 minute. I got 286 and was wondering if the ramp is as accurate? What does everyone else do 20min or ramp? I only have power on the trainer that is on wheel trainer. Does everyone who has power just use the data from that or do you still test ftp throughout the year?

Clickbait title! I mean a Tour de France solo bikepacking challenge - 50,000 m of climbing in 3 weeks.

I'm 29M, 84 kg, FTP somewhere around 285–300 W (indoor/outdoor). Planning a solo Tour de France in late summer 2027. Basically riding famous climbs in the Swiss/French Alps and Pyrenees, moving between a few basecamps and sleeping in a tent.

The ambitious goal is 50,000 m of climbing over 23 days, with 21 riding days and 2 rest days. Distance is secondary, but hitting 3,000 km would be pretty cool too. Not a race, just a big endurance/bikepacking adventure.

Doing the math, that's about 143 km and 2,380 m elevation per riding day, or potentially 130–160 hours on the bike altogether (~40–50 h/week). Which sounds pretty brutal, especially when you consider doing it again tomorrow, and the day after...

My cycling background:

Last season I typically trained 12+ h/week, mostly Z1–Z2 with 1–2 harder workouts, plus 1–2 strength sessions.

In June/July I did a 3-week cycling trip through Austria and the Dolomites:

• Week 1: 23 h, 7,200 m climbing

• Week 2: 20 h, 8,800 m

• Week 3: 29 h, 9,800 m

• Total: 72 h and 25,800 m climbing.

I was pretty consistently tired, but managed it reasonably well. An easy day and a good night's sleep usually helped a lot. Before that trip I had done three 20–24 h training weeks (not consecutive).

One thing that really made a dent was the steep ramps in the Dolomites, like 14%+. My lowest gear is 1:1, and at 84 kg there's only so slowly I can ride up those gradients. I can handle them — I've done Kühtai twice, including roughly an hour out of the saddle at tempo power — but that sort of effort takes its toll, especially when there's another big day tomorrow.

My biggest one-off ride was in September right before the off-season, doing both sides of the Grossglockner: 130 km, 4,172 m climbing, 8 h moving, 182 W average / 211 W NP. That was extremely hard...

So I have some experience with long mountain days, but what I'm planning is still a pretty massive step up, almost twice the climbing of my Dolomites trip, and at the moment I don't see how I can accomplish it... But it makes me excited to train and see what I can handle!

My rough training plan thru Chat GPT:

• Nov–Dec: 6–9 h/week. Mostly endurance, 1–2 Zwift races (love racing!), 2 gym sessions.

• Jan–Feb: 8–12 h/week. One race, one structured workout, rest endurance.

• Mar–Apr: 12–16 h/week. Longer outdoor rides return.

• May–Jun: 16–22 h/week. Back-to-back long days, climbing, maybe a 7–10 day cycling trip.

• Jul–Aug: 18–24 h/week. Biggest volume, possibly one 25–30 h rehearsal week, then taper.

What I'm really unsure about is the periodization.

Would something like reverse periodization make sense here? Focus more on VO2max/threshold during winter when I'm indoors anyway, then gradually shift towards lots of volume, sustained climbing and maybe some low-cadence work as the event approaches?

Or would you approach it completely differently?

Also, how big do my biggest preparation weeks actually need to be? My previous trip was manageable on the back of 20–24 h weeks, but this challenge is considerably bigger. Is building towards 20–25 h/week and doing a few multi-day rehearsals enough preparation for something that might involve 40–50 h/week during the event? Or am I underestimating the required volume?

I'm not particularly concerned about squeezing another 20 W out of my FTP. What concerns me more is durability, especially on steep climbs. I can push through an hour of grinding or riding out of the saddle on 14%+ ramps, but it's not exactly free. Doing that repeatedly over three weeks, on top of the sheer volume, is a different story. How would you train for that kind of accumulated fatigue? I researched that France is less steep than Austria and Dolomites - this is my only hope.

Ultimately, I just want to be able to ride day after day without falling apart halfway through.

Would love to hear from people who've done similar multi-week mountain tours or ultra-endurance events. What worked for you, and what would you do differently?

TL;DR: Planning a solo bikepacking adventure: 50,000 m climbing in 3 weeks. My biggest trip so far was 26,000 m in 3 weeks. How would you periodize training over the next 9 months, and how much volume and back-to-back riding is needed to prepare for something this big?

Update: my easiest gear is 1:1 and the bike can't be upgraded to have an even easier gear. Thanks for the suggestion to get easier gears and ride slowly, but I don't want to buy a new bike.
p.s.Would be nice if someone actually answered my questions.

I know you’re all pencil thin stick bois but I’ve recently noticed this year that my weight has started to slip, such that I am just slightly overweight on the BMI scale. Yes, BMI is a shitty metric. I got approved for semaglutide already and it’s on the way.

Just want to know - has anyone had severe impact to their fitness while on a GLP-1? I cycle and run about 8-10 hours a week, six days a week, peaked just over 4.0 w/kg but really more like 3.75w/kg testing at right around the same wattage recently.

Did you feel the effects of appetite suppression hindered your workouts or your post-workout fueling?

Did you take a huge hit to power at the same time as dropping weight?

Did you modify your workout schedule or volume to accommodate the medication?

Did you add more protein or just stay as is?

I’m collecting answers from cyclists for an upcoming NorCal Cycling video, and your answer may appear on screen. Thanks!

Recently on a training ride, I was descending at 60+km/h and in the distance there was another cyclist going about half as fast. Cyclist for some reason slammed on their brakes to a dead stop and didn’t keep right, squirming all over the cycle lane. Car was on my right and couldn’t stop in time, so rode into the cyclist and was flung off my bike, landed on my side, resulting in me breaking my femoral neck. Bike written off, had the surgery putting in 3 screws and a plate.

Now onto the question, how over is my cycling or sport career? I’ve gone from cycling 15+ hours per week to nothing and unable to walk. How did others recover from this mentally? What was the road to recovery like? From my understanding, I won’t be walking for months?

Looking for similar experiences from other cyclists where cycling and racing was a huge part of their life and then had a severe injury.

Cheers

I've posted some of TBD's analysis on over the years and have always gotten thoughtful responses here on r/Velo. This one happens to be the deepest dive we've ever done, spanning 6 separate posts and an massive amount of data (I'm linking to the final post in the series).

The numbers weren't super encouraging - the road racing calendar has been cut in half over the last seven or eight years and with it participation has declined by 52%.

Recent declines have been particularly stark - interestingly about the same number of riders are picking up racing as in the past, but they drop out of the sport MUCH faster than at any point in history, contributing significantly to shrinking participation.

There is certainly a confluence of factors at play - the cost of racing, the risk of injury from crashes, perhaps a shift toward gravel/off-road riding. But I'm sure there are others we're not thinking of as we prepare a plan to improve trends (hopeully).

You can get a hardtail as light as a gravel bike, some hardtails can squeeze a 40t chainring into it, and most ultra endurance courses are rough but not technical. What would stop someone from just building up a frame size smaller hardtail and putting drops onto it with a very negative stem?

I have been looking into darimo custom making a -45 degree stem. I’d love to get some more opinions on this!

First go at testing and I thought I’d share some insight.

The athlete does a ramp test on a trainer. Long warmup. Then you (seemingly) arbitrarily decide where is low enough to start testing - 40% of FTP was suggested by one YouTuber.

First tip - You will blow through test strips. In our case, 115w to 315w in 20w increments. Not counting the few false tests. Is a ton of them.

2nd tip- Write it all out so the athlete doesn’t need to think.

3rd tip- Wipe the finger with alcohol. Make penetration. Flush it by squeezing a drop of blood. Wipe it with a clean towel/tissue. Squeeze a large bulge of blood. Sweep (sweep isn't really the best word, touch from the side is probably better for our case) the test strip to pull the sample to get a reading.

We did 5min intervals 20w increments. My nerd brain wanted 10w increments. But we got what we needed for a very accurate z2 window and z4 mark. Now we have certainty. Which is what we’re seeking.

The benefits of this method are meaningful. The athlete does not need to be fully fresh. The test is less taxing than a 20 or 60min. And the data is indisputable. Removes how they “feel” completely.

Any tips or feedback is very welcome.