Episode Details

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// RESOURCES MENTIONED

- Free cycling nutrition calculator: https://www.trainerroad.com/landing/cycling-nutrition-calculator

- Free W/kg calculator: https://www.trainerroad.com/landing/watts-per-kilogram-calculator 

- Follow Alex: https://www.instagram.com/alexwildmtb 

- Sign up for TrainerRoad! ⁠https://trainerroad.cc/GetFaster⁠

- Follow TrainerRoad on Instagram 📸 https://www.instagram.com/TrainerRoad 

// TOPICS COVERED

(00:00:00) How Much Faster Are Pro Cyclists Than You?

(00:05:48) How Many Hours Do Pros Train vs Everyone Else?

(00:10:25) Alex Wild on Training Through Epstein-Barr

(00:15:53) How Team USA Won the Road World Championships

(00:29:04) Gravel World Championships: Course Preview and Favorites

(00:42:50) How Faster Riders Ride Zone 2 Differently

(00:53:16) The Hardest Workouts in Cycling, Ranked

(01:00:41) What Happens When You Skip One Hard Workout a Week?

(01:05:35) Two or Three Hard Days a Week: Which Is Better?

(01:07:02) Alpe d'Huez: Bike Upgrades vs Training

(01:11:47) Free Nutrition and Power-to-Weight Calculators

How much faster are pro cyclists than you? Coach Jonathan Lee compares pro gravel and MTB racer Alex Wild's power PRs and training hours to a filtered sample of 150,000+ TrainerRoad athletes, and the gap is bigger than most riders think.

You'll see where a pro ranks at 15 seconds, 1, 5, 20, and 60 minutes, and how many hours the median rider actually trains. Alex talks about training through Epstein-Barr, how Team USA won the Road World Championships, and who could win Gravel Worlds in Australia. Then we get into the data: how faster riders ride Zone 2 differently, the hardest workout types ranked, what happens when you skip one hard workout a week, and two vs three hard days.

Last up, Alpe d'Huez for a 250 W, 77 kg rider. A $5,800 frame upgrade saves about 7 seconds. The median FTP gain after a year for new TrainerRoad signups in a filtered sample (about 22 W) works out to roughly 6 minutes, at about $0.56 per second saved.

All TrainerRoad numbers come from filtered samples and show associations, not cause and effect.

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https://trainerroad.cc/GetFaster⁠ TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating.

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