How Lewis Added 34 Watts To His FTP In 12 Weeks While Riding Less
The Climb (#193)
Introduction
When Lewis first came to me, he didn’t need more motivation.
He already knew how to work hard.
In fact, he’d done some pretty intense programmes before, including double-session days.
So when he saw the first few weeks of his new plan, his reaction was basically:
“Is this enough?”
12 weeks later, he had his answer.
His FTP went from around 214 watts to 248 watts.
That’s a 34-watt increase.
His weight dropped from roughly 93kg to around 89.5–90kg.
And he completed a 100-mile ride along the way.
The best part?
He said:
“Your load is enough. It doesn’t always feel it, but I am getting the results I wanted and I’m not completely wrecked all the time.”
That’s the whole point.
Lewis didn’t improve by doing more.
He improved by doing the right amount, more consistently.
1. Stop Judging Training By How Tired You Feel
A lot of cyclists think a session only counts if it leaves them destroyed.
But fatigue isn’t the same as progress.
Training creates the stimulus.
Recovery allows the adaptation.
Lewis had done harder programmes before, but this time the load was manageable enough that he could recover and keep showing up.
Try this:
Look at your current week and ask whether you’re training to improve or just training to feel like you’ve done enough.
2. Give Every Ride A Purpose
Lewis could ride a lot when motivated.
But more miles weren’t the answer.
Structure was.
Hard sessions had a purpose.
Easy sessions stayed easy.
Recovery was actually recovery.
The goal wasn’t to fill the week.
It was to make the important sessions count.
Try this:
Before every ride, ask:
“What is the purpose of this session?”
If it’s easy, keep it easy.
If it’s hard, make sure you’re fresh enough to do it properly.
3. Fuel The Bike, Then Manage The Rest
Nutrition was one of the main reasons Lewis wanted coaching.
His meals were inconsistent and big rides could sometimes lead to overeating later.
So the answer wasn’t simply eating less.
We worked on fuelling the rides properly, then creating more structure around the rest of the day.
That meant better recovery, better training quality, and more control around food.
Try this:
For your next long ride, plan both your ride fuel and your post-ride meal before you start.
Don’t wait until you’re starving.
4. Make The Process Simple
Lewis openly said he doesn’t love lots of apps and systems.
Too much admin feels like hassle.
So we kept the process straightforward.
Training.
Nutrition.
Video check-ins.
Feedback.
Adjustments.
That was enough.
A plan only works if you can actually follow it when life is busy.
Try this:
Look at your own training setup.
If it feels complicated, strip it back.
Track what helps you make decisions and ignore the rest.
5. Don’t Disappear After A Bad Week
One of the things Lewis liked most was that he didn’t feel anxious checking in after a poor week.
That matters.
Bad weeks happen.
Work gets stressful.
Sessions get missed.
Nutrition slips.
The answer isn’t guilt.
It’s reviewing what happened and adjusting.
Try this:
After a bad week, ask:
What caused it?
What can I control next week?
Then move on.
The Big Lesson
Lewis thought he needed more training.
He actually needed better structure.
That’s how he went from:
214w → 248w FTP
While losing around 3kg.
Without feeling completely wrecked all the time.
So if your FTP is stuck, don’t automatically add more volume.
You may need:
Less junk riding.
More purpose.
Better fuelling.
Better recovery.
And a plan that fits your actual life.
Want Help Doing The Same?
If you’re reading this thinking:
“I know I could improve, but I need someone to help me put the training and nutrition together properly…”
That’s exactly what I do inside my 1-2-1 coaching.
We look at your training, nutrition, recovery, work, lifestyle, available time, and goals.
Then we build the plan around you.
If you’d like to explore whether 1-2-1 coaching could help you improve your FTP, lose weight, and get more structure around your cycling, book a call with me below.
Neil