How I Got To 5W/kg | Ollie’s Cycling Performance Secrets!

Do you have any training tips? Let us know in the comments below! 👇

nice but 5w/kg you need some talent .

Awesome Video 👌 love your content, thx ✌️

very inspiring !!! and cool presented ! thank you ! Olivier 🇧🇪 😅. love it

I am watching this video when I should be sleeping. Oops!

So good Ollie, what a great perspective!

I dont understand how is it possible to drop Alberto Contador, he was sick or didn't train for a year because he was so in shape last year

Love you too, Ollie!

1:26am, I should be sleeping 😂

I am 70kg stuck with 3w/kg for years

Totally agree with everything in moderation and I have a treat ( not the dog type ) once a week. Plus I eat little and often instead of three big meals a day.

Ollie is top. Bravo.

Fantastic advice - so good it's prompted me to make my first-ever comment on a GCN video. Bravo Ollie.

Pretty spot on there with everything 👌

At 53 years of age I’d be happy with 4 w/kg 😃

Any good references on gut microbiome diversity and lean body mass

You can absorb a maximum of about 1.5-2g of protein per kg of bodyweight depending on your experience level, personally I aim for 2. And yes, Rome wasn't built in a day. It's also important to remember they were laying bricks every hour.

What an excellent video. A nice chap giving useful and sensible advice in order for Joe Bloggs to achieve - with a bit of discipline - relatively easily-attained goals.
THANK YOU, Ollie, and thank you GCN for employing him and giving him a voice!

When he listed the things that contributed to achieving his goal he forgot to mention the most important one of all: genetic predisposition. Even 3w/kg is out of reach for the vast majority of the general population. It's true that following his advice most people will improve to a greater or lesser degree, but it's also true that some unfortunate people don't respond to training in any significant way. Don't get despondent if you happen to be one of those who works their butt off for minimal gain.

An inspiration to me! Around same age and definitely overweight.

Congratulations on this massive achievement! I'm wondering if there's a recommended min time for those Z2 rides to get the proper adaptation?

Im 43kg and i can go 220 watts for 5 minutes
As a beginner i think that's pretty good

My ftp is score 428 450w average my W/kg 6.62W/kg max watts 1827 can't believe I'm higher than world class even though I'm just an world class enthusiast😂😂😂😂 i didn't compete to world class yet but i have been riding 24km a day 12km on the way to destination 12km to get back home

That's not what 5W/kg means haha

Genuinely inspiring, Ollie. Thanks for sharing. Love you, byeeee! 😍❤️💚💛🔥

Oli this video is one of the best most responsible I've seen on any sport platform. Eating and exercise disorders are crippling but this video shows you can make gains and positive lifestyle changes that are healthy for body and mind. Chapeau Dr Bridgewood.

Love your work.Whats your opinion on the whoop?

Time restricted fasting only reduces calories consumption. Less time to eat so you eat less, that's the only reason you lose weight when timing your eating.

Super video Olly..Thanks!!

Good job Ollie! That’s some amazing results.

Pantani reached almost 8w/kg according to pino roncucci, pantani coach.
Pantani was 54 kg

You're awesome Ollie!!

Ollie, I Love you, and I love this video, but fake typing is pretty easy, just type words. But also if you are doing the bad fake typing as a bit… more power to you

almost up to a top woman! which is so fast, good lawd.

Very informative and interesting vid, went out and got the Tim Spector book which was a fascinating read

I really like this video and it highlights many good points and issues active athletes have.

But I don't agree with the take on proteins. He says don't focus on "extra" proteins and eat carbs. He also mentions "only" 1.6g protein per kg body-weight. For his 68kg that would mean 110g of proteins for good muscle recovery. To say that is "not much" show's that he actually didn't track his calories. Maybe you should track your calories, or more importantly Macro-nutrients for a week or so. I bet those 110g of proteins aren't met most of the days and maybe some "extra" proteins (like a simple shake) would help.

Not saying you need to be on a body-builder diet, but remember carbs are "just" the fuel (which of course is critical), but proteins are for recovery, so if you want to progress and get the benefit of your training, you also need to fuel your recovery which is proteins...

I can't believe a Yorkshireman would spend 3 quid on a croissant

How tall are you?

As a newbie into cycling, what does FTP mean?
I think I found out: Functional Threshold Power = The highest sustainable poweroutput.

I was watching this in bed. At 2am. While i should have been recovering from a workout. I feel seen.

Calorie counting worked very well for me, but it's not for everyone. I'm convinced there is no one-size-fits-all solution to weight loss.

The protein tip is a myth, yes u can absorb more than 1,6g x bodyweight

Nice one Ollie, really enjoyed this video. Plenty of food for thought (no pun intended). I've come down from 112kg to 93kg, but still have a way to go to get to my initial 80kg goal. This video has given me new inspiration.

Great video - sure probably been asked Ollie but one thing I struggle with is balancing strength training into my week of riding - I like your week but do you do gym work / weights and if so when in this week plan?

Ollie is fitter, faster and still funny. Great video and full of great insights. What a great advert for getting on the bike to be healthier and happier.

I seem to have never enough fuel or power in the legs. I am done after 50-60km ... I don't know which foods fuel me the best. The typical porridge in the morning does nothing. The bars while riding neither ... frustrating.