Hello guys, I drove almost 1850km in May with all possible distances and intensities. I believe that has taken my performance to a level. You probably also know the saying "cycling comes from cycling" Soon there will be new 5-10-20m all out tests. Currently 407-360-335.

I’ve just finished my 4 Week Challenge to get a faster bike leg on my upcoming Ironman 70.3. I tested my 20 minute max power at the beginning and at the end of the 4 weeks. Here’s what I wrote 4 weeks ago: ‘’Hey everyone, I am new to the community. I’ve just been given my 4 week challenge by Arne. Looking forward to testing myself and getting my power/speed up before my 70.3 here in the Netherlands in June. Have a great weekend 💪🏽👊🏼’’ My 4 Week Challenge Results: • 87% Workouts completed as planned • Result 20 min test 1: 224 Watts • Result 20 min test 2: 257 Watts • 14.7% Improvement • FTP from 213 -> 244 Watts I really enjoyed the challenge, the structure of the training and most importantly testing myself!! What I took most from this challenge is that there is so much potential I unlocked which much more to do. This challenge has really pushed me closer to my goal, even on my easy rides now I feel much stronger & faster which will help with my race in 3 weeks. So I live in the Netherlands and as people know who live here the weather can be quite unassuming, so the only thing I didn’t like was the home workout when the weather was crap because it’s not the same as going out on your bike in the fresh air. I would recommend this challenge to everyone but especially people that are competing. Lastly - I just want to thank the main man!! Amazing coach and person!! Can’t wait for the next 4 week challenge 😜 Apologies for the long post

I'll start the live call tomorrow with answering your questions. The recording will be posted in the community feed afterwards. Drop your questions here right now and I’ll answer them live. Post like this: My current situation is: My desired situation is: Therefore my question is: Just comment below before tomorrow's call 👇

4 Week Challenge Result - > From 187 to 189 Watts I’ve just finished my 4 Week Challenge to get ready for the Marmotte. I tested my 20 minute max power at the beginning and at the end of the 4 weeks. Here’s what I wrote 4 weeks ago: ‘’Yes this is me, Sandra an (almost) 48 year old women from the 🇳🇱 with a Goal. Ride the Marmotte gran fondo in the Alpes this year. I am a women with a mission, maybe a little bit crazy?.. I am a bit nervous but determined to complete the ride. I followed an other program but I missed the feedback. These 4 weeks is a good challenge for me, to do the right (training) things and get al little bit faster and stronger on the bike! So I will be at the top of the Alpe d'Huez before dark 😅 I love to ride my MTB and racing bike, let's go💪’’ My 4 Week Challenge Results: • 95% Workouts completed as planned • Result 20 min test 1: 187 Watts • Result 20 min test 2: 189 Watts • 1.1% Improvement • FTP from 178 -> 180 • 5 sec / 1 min/ 5 min / 10 min power improved a lot! It was a real pleasure to work wirh Arne. He coached me through the program and it was very nice to be able to evaluate in between. Even though it seems like there is "only" a 1% improvement, I feel much stronger and more confident about cycling the Marmotte! And that was my goal. Arne thanks a lot!! You gave me faith and trust with the trainings schedule. Just like I needed!

Do any cyclists here use a cream for their ass when doing (very) long rides? If so which ones and whats your experience with it.