{"id":9685,"date":"2023-03-13T11:44:30","date_gmt":"2023-03-13T11:44:30","guid":{"rendered":"https:\/\/ciclozone.com\/blog\/onsdagsvisdom-gareth-winter-bygg-tillbaka-effekt-till-vikt-forhallandet\/"},"modified":"2026-03-30T23:08:41","modified_gmt":"2026-03-30T22:08:41","slug":"onsdagsvisdom-gareth-winter-bygg-tillbaka-effekt-till-vikt-forhallandet","status":"publish","type":"post","link":"https:\/\/ciclozone.com\/sv\/blog\/onsdagsvisdom-gareth-winter-bygg-tillbaka-effekt-till-vikt-forhallandet\/","title":{"rendered":"Onsdagsvisdom: Gareth Winter \u2013 Bygg tillbaka effekt-till-vikt-f\u00f6rh\u00e5llandet"},"content":{"rendered":"<div class=\"responsive-enabled\">\n<div class=\"files2-title-bar\">\n<header class=\"_3xQRkj5dQm title isSidebarOpen\">\n<div class=\"_1UPkas_LJo\">\n<div class=\"fileinfo u-pad-right-xs\">\n<div class=\"filename--text\">The best thing about starting at the bottom is that you can only get better.<\/div>\n<div class=\"filename--text\"><\/div>\n<div class=\"filename--text\">Between 2017 and 2020, my &#8217;power-to-weight ratio&#8217; dropped from 5.07 watts-per-kilo to 3.89w\/k. My cycling mindset was off balance (have a read of my previous entry for the <a href=\"#\" target=\"_blank\" rel=\"noopener\">full story<\/a>). Darren Lee (cycling coach and founder of CicloZone) gave me a wake-up call and re-coached me to train with power and data.<\/div>\n<div class=\"filename--text\"><\/div>\n<div class=\"filename--text\">The best thing about numbers is that they do not lie. Our brains,\u00a0 however, are great at lying and justifying poor decisions. I sat on my turbo trainer (I use a Wahoo Kickr Core) and got to work with a clear sense of purpose &#8211; slowly build my 20 min FTP back up to 5w\/k+. I had a long way to go.<\/div>\n<div class=\"filename--text\"><\/div>\n<div class=\"filename--text\">But with a fresh mindset and lots of muscle memory in the legs, progression came easy and fast. My numbers edged up week-on-week. I planned three hard training session into my week, with active recovery rides in between.<\/div>\n<div class=\"filename--text\"><\/div>\n<div class=\"filename--text\">I did lots of strength training to rebuild my core and overall athleticism.<\/div>\n<div class=\"filename--text\"><\/div>\n<div class=\"filename--text\">January 16th 2020 &#8211; 239 watts, 61.4kg (2.89 w\/k)<\/div>\n<div class=\"filename--text\">July 9th 2020 &#8211; 305 watts, 61.8kg (4.94 w\/k)<\/div>\n<div class=\"filename--text\"><\/div>\n<div class=\"filename--text\">The feeling of progressoin was keeping me motivated. I fell in love with indoor training and coach-led classes, which are great at motivating you when you need a little extra fire in your belly.<\/div>\n<div class=\"filename--text\"><\/div>\n<div class=\"filename--text\">Then I reached the dreaded &#8217;plateau&#8217; &#8211; the point where progress becomes minimal, not maximal. I had reached 4.94 w\/k &#8211; dangerously close to my target of 5 w\/pk.<\/div>\n<div class=\"filename--text\"><\/div>\n<div class=\"filename--text\">The plateau is more of a mental wall than a phsyical one. It&#8217;s natural for progress to slow but, rather than accepting your &#8217;ceiling&#8217;, you have to look for more improvement areas.<\/div>\n<div class=\"filename--text\"><\/div>\n<div class=\"filename--text\">I will share how I broke through the plateau in my <a href=\"#\" target=\"_blank\" rel=\"noopener\">next blog<\/a> entry.<\/div>\n<div class=\"filename--text\"><\/div>\n<div class=\"filename--text\">Gareth<\/div>\n<\/div>\n<\/div>\n<\/header>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Det b\u00e4sta med att b\u00f6rja p\u00e5 botten \u00e4r att du bara kan bli b\u00e4ttre.<br \/>\nMellan 2017 och 2020 sj\u00f6nk mitt &#8221;effekt-till-vikt-f\u00f6rh\u00e5llande&#8221; fr\u00e5n 5,07 watt per kilo till 3,89 w\/k. Mitt cykelt\u00e4nk var ur balans&#8230;<\/p>\n","protected":false},"author":3,"featured_media":9686,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center 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