ALL-Time Best Power-to-Weight Numbers (with 4 changes)

Channel Subscription: https://bit.ly/2NViYKI The blog article: https://roadcyclingacademy.com/12-week-cycling-training-plan/ About Steph: https://www.performdietetics.com.au Neill Stanbury: https://neillsbikefit.com.au About Aaron: https://www.usc.edu.au/staff/aaron-turner GCN video reference: https://youtu.be/at3MPoK53dU Timestamps: 0:00 - Intro 0:38 - The motivation (Fast at 41) 1:50 - How can I prove the point 3:45 - A power segment I thought was unobtainable 5:45 - Change One: Structured Periodised Training 16:30 - Change Two: Off-Bike Gym Work 19:24 - Change Three: Nutrition Overhaul 22:23 -Change Four: A Change in Crank Length 23:48 - The power numbers 26:30 - Race data comparisons In this video I will share my 12 week training experiences, which has left me stronger ion the bike than ever before, at the age of 41. The four major shifts in my cycling include: structured training with a focus on working through zones, starting with sustained efforts; a change in the way I approach the gym for cycling performance; a complete cycling nutrition overhaul, and a change in bike fit - notably crank length to 165mm cranks - via bike fit guru Neill Stanbury. Video's on nutrition in this series Fast at 41: Event - https://youtu.be/oUVT5Sn7ofk General - https://youtu.be/m2Opf05j7ZY My final tests on Strava: 20 min test on fresh legs within this ride: https://www.strava.com/activities/9042312332 5min into 20min test within this ride: https://www.strava.com/activities/8993479494 Sprint and 1 min test within this https://www.strava.com/activities/8986972953 Steph Cronin discussing carb goals: https://youtu.be/Kmdsqa3DyTU Noteworthy study (from Steph): https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6566225/ Studies worth referencing (from Aaron's point of view): Variable resistance training (the band addition to the deadlift) https://journals.lww.com/nsca-jscr/fulltext/2016/12000/electromyographic_comparison_of_squats_using.23.aspx Avoiding hitting failure in a set so we don't have an extended recovery period following gym https://link.springer.com/article/10.1007/s00421-017-3725-7 Adding an extra set or two to increase volume because we are not training to failure helps overall strength outcomes https://www.sciencedirect.com/science/article/pii/S2095254621000077 Deep joint range of motion training for strength https://onlinelibrary.wiley.com/doi/full/10.1111/sms.14006 Important exercises early in the gym session https://journals.lww.com/nsca-jscr/Abstract/2006/02000/INFLUENCE_OF_EXERCISE_ORDER_IN_A.22.aspx