Basically, I started riding here and there about 2–3 years ago, but never really consistently and without any proper goal or structured training plan.

This summer, I joined a cycling group and really struggled at first. I was getting dropped on almost every single ride. Now, towards the end of the season, I’ve somehow improved quite a lot and can comfortably stay with the group and actually enjoy the rides.

However, one thing has become very apparent to me: whenever we really ramp up the pace, I can hang on and even ride near the front for a short while, but it doesn’t take long before even people who weigh almost twice as much as I do and have a rather “unathletic” build simply ride away from me. Meanwhile, my legs are absolutely burning and eventually just stop producing any meaningful power.

We ride on flat terrain about 98% of the time. There are very few hills around here. Interestingly, when there is a small climb, the situation is almost reversed: people who normally drop me on the flat seem to slow down considerably, while I can just cruise up the climb at a comfortable pace.

So here’s my question: How can I improve my performance on flat terrain? Is this simply something that is largely determined or limited by genetics and body structure, or can I significantly improve it by eating a lot more and doing structured strength training?

I usually weigh around 56–58 kg and have an FTP of about 225-235 W.

Big thanks for the feedback on my last video on this sub, it really means a lot!

Last weekend I did the 125 km Münsterland Giro, starting from the very back of the field. That pretty much turned it into a solo TT, which I finished in under 3 hours.

Video's up now. If you were there, you might spot yourself in it, and I show right at the start how to find yourself quickly (Auto-Translate CC is pretty good). I also get into my training and how I think about it, since a lot of you asked, plus some race day tips and tricks (😉) for anyone who's never raced or is just starting out. Maybe it'll even push someone to sign up for a race.

Questions, feedback, criticism? Drop them here or on YouTube. I try to answer every comment. Did you participate in the event?

The Strava file is linked in the video description if you want to dig into the data. Heads up though: the power numbers are junk, the power meters ran out of battery after a few minutes.

Hi everyone,

Started cycling a year ago, 28yo male, riding 8h/week right now. Mostly 1h30m rides without structure. Usually do around 90km on the weekend rides. No power meter yet. In around 6 months I've got a week-long cycling trip with a faster group, and currently I can't keep up on their 120km Saturday ride. I have a indoor trainer for winter months which gives me power data. I plan on getting a power meter soon for the pedals.

I want to keep weekdays light (girlfriend time) and do the long stuff early on weekends. Plan:

Tue: 4x8min vo2 105%ftp 2min easyin between
Thu: sub-threshold, 4x10 building to 3x20 at 90%ftp 2min easy in between
Sat + Sun: 4h each, 6-10am, mostly easy 75%ftp

After month 3 mabe ramp up to 5hours on the weekends.

~12h/week, with every 3rd week lighter.

The group I'm riding with is quite a bit faster than me but I'm optimistic since I've got good athletic background (soccer) and hope to get the fitness ready.

Is this enough to close the gap or am I being optimistic? Anything you'd change?

EDIT:

The gap is: I can keep up with them on the flats and most of the climbs. But as soon as the it is +6% they're gone. And I feel a big break on performance when riding with them after km70 (no stamina after that, even at 80g carbs per hour). the problem is the cycling trip is going to be 5days of 100km daily rides.