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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
- How to Qualify for Kona: https://www.trainerroad.com/blog/how-to-qualify-for-kona-2027/
- Kona Bike Course Breakdown: https://www.trainerroad.com/blog/the-kona-bike-course-how-hard-is-it-and-how-hard-do-athletes-actually-ride-it/
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// TOPICS COVERED
(00:00:00) How Much Faster Can One Season of Structured Training Make You?
(00:01:18) Your First Year of Training: Where the Power Gains Land
(00:03:06) Which Power Durations Improve the Most, 1 Minute to 4 Hours?
(00:05:08) Gains by Age, Gender, and W/kg: Is It Just Newbie Gains?
(00:06:00) Racing in Spring? Why You Need to Start Training Now
(00:07:06) Your Odds of Hitting the Improvement Curve, Month by Month
(00:08:15) Does Following the Plan Actually Make a Difference?
(00:08:51) UCI Gravel Worlds Course vs Unbound and Big Sugar
(00:11:04) Kona: How Strong Are Ironman World Championship Athletes?
(00:12:53) How Kona Qualifying and Age-Graded Slots Work
(00:14:10) Aero Upgrades vs a Year of Training: What Saves More Time at Kona?
(00:16:20) Kona Bike Course vs Other Ironmans: Intensity, Pacing, and Heat
How much faster can one season of structured cycling training make you? Coach Jonathan Lee looks at power data from athletes in their first year on TrainerRoad to see how much 20-minute, 60-minute, and 4-hour power improved, how fast the gains arrived, and why starting now matters if you race in the spring.
You'll learn which parts of the power curve moved the most, how the gains compared across age, gender, and watts per kilogram, why month two to month four is where the biggest jump happens, and how your odds of hitting the improvement curve climb the longer you stay consistent. Then we break down the UCI Gravel World Championships course in Western Australia against Unbound and Big Sugar, look at how strong Ironman World Championship athletes in Kona really are, how Kona qualifying and age-graded slots work, and whether aero upgrades or a year of training saves more time on the Kona bike course.
All TrainerRoad data comes from a filtered sample of athletes who followed their training plan closely. Results are associations, not guarantees.
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