Ask a Cycling Coach Podcast - Presented by TrainerRoad 6 HOURS AT 5.0W/KG?! | Keegan Swenson World Champs Power File Analysis | Ask a Cycling Coach 549
Sep 9, 2025
Keegan Swenson, the UCI cross-country marathon world champion, shares insights from his incredible victory at the Marathon World Championships. He discusses his gripping strategy, including fueling for endurance and data from his six-hour performance at 5 W/kg. Keegan breaks down his lightweight bike setup and tire choices that aided him through diverse terrains. He reflects on mental resilience in racing and the preparation leading up to this win, providing valuable lessons for both competitive cyclists and enthusiasts alike.
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Six Hours At Five Watts Per Kilogram
- Keegan sustained an average of ~5 W/kg for six hours on a course with nearly equal climbing and descending time.
- High variability (NP 314W vs avg 259W) shows repeated hard efforts and recoveries all day.
Chose A Lightweight Hardtail
- Keegan raced a Santa Cruz Highball hardtail built around 9 kg to save weight for the hike-a-bike.
- He chose a light bike to ease carrying and to help rideability on long technical terrain.
Use A Rear Insert On A Hardtail
- Use a protective insert in the rear tyre when running a hardtail to allow lower pressure and extra puncture protection.
- Run a lighter insert (like Tannus) to balance protection and ride quality without adding much weight.