Before & Afters
Yash Shahani: May 7 to May 30, 2024
BEFORE
AFTER!
In ~3 weeks, Yash improved his personal best on his favorite climb by -71 seconds (6% FASTER), and increased his power by +14W (a 4.6% INCREASE).
Before: 19:44 at 305W
After: 18:22 at 319W
The one key change we made to Yash’s plan was implementing custom workouts that fit into his packed student schedule, which allowed him to complete quality training even while completing his midterm exams at UCLA.
**Note: Shortly after his power testing, Yash carried his form to the Pescadero Road Race, where he placed 3rd.
Noah Johnson: Nov 27, 2024 to Dec 28, 2024
BEFORE
AFTER!
In 4 weeks, Noah achieved a:
+17 minute (+106% !) INCREASE, in his threshold time-to-exhaustion (Z4 TTE)
+29 second (+6.8%) INCREASE, in his average threshold pace (minutes per mile)
Before:
2x8 minutes Zone 4 Threshold: ~16min total
~7:06 minutes per mile average pace across the intervals
Last rep at 7:00 min/mi.
After:
6x1 mile Zone 4 threshold: ~37min total
~6:37 minutes per mile average pace across the intervals
Last rep at 5:58 min/mi!!
The one key change we made to Noah’s training, was giving him training blocks focused on achieving only one goal at a time. This 4-week block, for instance, was only focused on expanding his threshold capabilities.
**Note: A month after this threshold block, Noah placed 5th overall in the Cuesta Trail Ranch 25k trail race.
Soroush Shahriari: Jan 30, 2023 to March 7, 2023
BEFORE
AFTER!
In 5 weeks, Soroush achieved:
A +42W (+13.5%) INCREASE, in his 2min power
A +85W (+26.4%) INCREASE, in his 30sec power
Before: 2min at 311W, 30sec at 322W
After: 2min at 353W, 30sec at 407W
The one key change we made to Soroush’s training, was having him ride at at easier pace more often, so that he was actually capable of producing this high power during key interval sessions.
**Note: During the same training block, Soroush placed 2nd in his category at the Rosena Ranch Circuit Race.
Jose Arias: Nov 16, 2025 to Dec 21, 2025
BEFORE
AFTER!
In 5 weeks, Jose achieved:
A +11W (+5%) INCREASE in his FTP
Before: Jose’s all-out 20min power was 206W, giving us his 195W FTP.
After: Jose increased his 20min power to 217W, increasing his FTP by +11W to 206W.
The key change we made to Jose’s training was structuring his training blocks around his specific weaknesses. After years of unstructured riding, workouts tailored to his individual profile gave him an immediate boost.
Nicolas Perez: Jan 29, 2024 to April 20, 2024
BEFORE
AFTER!
In 12 weeks, Nico produced a +36W jump in his FTP, 235W → 271W, a +15% INCREASE.
Before: Nico’s all-out 20min power was 250W, giving us his 235W FTP.
After: During another power testing session, with a more accurate, longer FTP test, Nico was able to hold 271W for nearly 34min.
The one key change we made to Nico’s plan was implementing effective management of his training load, which required open and smooth coach-athlete communication.
**Note: The week before Nico’s April power testing, he achieved the 11th fastest bike split at Collegiate Triathlon Nationals, racing for the USC Triathlon team.
