Progressive Overload: Pushing Limits Gradually

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// TOPICS COVERED

(00:00:00) Welcome & Hannah Otto Joins the Podcast

(00:01:30) Why My FTP Dropped — And Why That’s Not a Bad Thing

(00:04:03) Listener Question: Are 20-Minute Threshold Intervals Still the Gold Standard?

(00:07:47) What FTP Is Actually For (And What It Isn’t)

(00:12:24) Why Different FTP Tests Give Different Numbers

(00:18:10) Why FTP Is a Poor Predictor of Race Performance

(00:23:07) Training for Unbound vs. Training to Win Races

(00:25:28) Listener Question: Core Training Principles After Your First Big Fitness Gains

(00:28:02) Train Your Weaknesses, Race Your Strengths

(00:36:34) Consistency Matters More Than Training Hard

(00:42:52) Listener Question: Drop Bars at Leadville — Faster or Safer?

(00:46:04) Why Drop Bars Reduce Handling (Even for the Best Riders)

(00:53:44) Will Aero Trends Actually Change Gravel Racing?

(01:03:47) Listener Question: Best Mountain Bike Technique for Trail Speed

(01:06:11) Loose Hips, Strong Arms, and Outside Foot Pressure Explained

(01:14:36) Final Thoughts: Enjoying Training and Long-Term Progress

(30:12) Nutrition and Hydration Plans for Endurance Events

In this episode, Coach Jonathan sits down with pro cyclist Hannah Otto to dig into how pros do Threshold training, what FTP really represents, why a lower FTP number can actually lead to better training, and how using a truly functional anchor improves long-term progress. They explore threshold training, progressive overload, and why starting with shorter, achievable intervals often produces better results than forcing long, maximal efforts too early. Hannah shares perspective from years at the elite level on training for the demands of your events, developing weaknesses in training while racing strengths, and why patience, consistency, and enjoyment matter more than chasing perfect numbers. The conversation also covers real-world racing considerations, evolving equipment trends and safety in gravel racing, and practical technique cues for riding with more control and confidence — reinforcing that the goal of training isn’t a single metric, but sustainable fitness and performance you can rely on.

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