Originally Posted by
rower2cyclist
Hi-I need training/workout ideas on how to improve my fitness so that I don't get dropped in rolling hills during our weekend group ride.
We usually start the ride a dozen strong and end the ride about 5-6, the pace is around 21-22mph right now but they say some days it's even faster. My fellow riders are fast and lean athletes ranging from Cat 1-3.
I am a 40yo male, 6-4, 80kg, and have an FTP around 4.5w/kg. !
That's a strong group that you are getting dropped.
Yeah I can't give advice to someone with an FTP around 4.5w/kg. How long did that take?
While you are here I how do I get to 3.0w/kg? I am seem to be stuck around 2.7/2.8.