Cycling

What's your Functional Threshold Power? What's considered a pro-athlete FTP?

Pro-athlete FTP revealed: 5 watts per kilo

So my best ever FTP was around five watts per kilo, I'm just over. So yeah, I guess that is considered a pro-athlete FTP for women.

Yes, five watts per kilo is considered a professional athlete FTP for women.

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My best ever Functional Threshold Power (FTP) was around five watts per kilo, slightly above. This level of FTP is generally considered to be in the range of a professional athlete, particularly for women.

Do you enjoy fans reaching out and approaching you or does it make you uncomfortable?

The importance of approachability: Inspiring the next generation

Yeah. I'd say I do enjoy it. I think it's really important to be approachable. Obviously, I'm a role model now and I remember when I was younger. And I think it was really nice if athletes were approachable and you could go up and speak to them. So yeah, I do enjoy it. And it's nice to be able to try and inspire the next generation.

I enjoy being a role model and being approachable to younger people. It's nice to inspire the next generation.

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Yes, I do enjoy it when fans reach out and approach me. I believe it's important to be approachable, especially now that I am a role model. I remember when I was younger, and it meant a lot when athletes were approachable and open to speaking with fans. So, I appreciate the opportunity to interact with fans and hopefully inspire the next generation.

What's your morning routine like? When do you wake, what do you eat, and when do you start training?

Pro cyclist reveals unorthodox morning routine: no alarm, flexible wake-up time, and strategic breakfast choices.

So when I was a professional cyclist, my morning routine would look like waking up whenever my body did. So I never set an alarm, but generally, I would wake up around 8 o'clock. And then I would feel for whatever training I had for the day. So that would be specific for the efforts that I had. Sometimes I'd have no carb breakfast to make sure I was burning different fuels, essentially. And then I would generally start training around 10.

My morning routine when I was a professional cyclist was to wake up without an alarm around 8, check my training plan for the day, and sometimes have a no carb breakfast. Then I would generally start training around 10.

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As a professional cyclist, my morning routine was quite flexible. I would wake up whenever my body naturally did, typically around 8 o'clock. From there, I would assess the training I had planned for the day and adjust accordingly. Sometimes, I would opt for a no-carb breakfast to vary the fuel sources my body was using. Training would typically commence around 10 o'clock.

What is the most valuable skill to have in your sport?

Mastering Bike Handling Skills: The Key to Success in Cycling

So I think the best skill to have in cycling, which is my sport, would be, basically, bike handling skills. I think without bike handling skills, you really are going to struggle in any discipline of cycling, really. And I think, by having good bike handling skills, it means that you can be where you need to be. You don't waste energy. You can descend at the front of the Peloton, you can move up through a Peloton, whether that be on the track or the road. And I think it just gives you so much advantage. It also keeps you safer, being able to handle your bike, get out of sticky situations. So yeah, that's actually one thing I lacked slightly as a bike rider, the bike handling skills. And it meant that I ended up having to expend a lot more energy than I needed to. So it's something definitely that young children, especially, should work on to make sure that they've got those bike handling skills before they start racing.

The best skill to have in cycling is bike handling skills. It helps you move up through the peloton and stay safe, as well as conserve energy. Young cyclists should work on developing this skill before they start racing.

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In cycling, which is my sport, I believe the most valuable skill to have is bike handling skills. Without strong bike handling skills, you will face challenges in any discipline of cycling. Good bike handling skills allow you to position yourself effectively, conserve energy, and navigate through the peloton, whether on the road or track. It provides a significant advantage and enhances safety by enabling you to handle your bike in tricky situations. Personally, I lacked bike handling skills as a rider, which resulted in expending more energy than necessary. It's crucial, especially for young riders, to develop and prioritize bike handling skills before entering competitive racing.

The Multifaceted Life of a Retired Athlete

So I've actually now retired, so I'm not a professional athlete anymore. I commentate on Eurosport, for the women's Road cycling season, which I absolutely love. I married to Matt row, who is a very keen cyclist himself and is part of the Swift power up cycling podcast, and I have a little boy called, Ted, who is 17 months old.

I have retired from professional athletics, and now commentate on the women's Road cycling season for Eurosport. I am married to Matt row, who is part of the Swift power up cycling podcast, and we have a 17 month old son called Ted.

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As a retired professional athlete, I now have a different identity outside of my sport. I currently work as a commentator on Eurosport, specifically for the women's Road cycling season, which is a role I thoroughly enjoy. In my personal life, I am married to Matt Row, who shares a passion for cycling and is involved in the Swift Power Up Cycling podcast. Additionally, I am a proud mother to my 17-month-old son, Ted.

From Pro Cyclist to Father: A New Evening Routine Emerges

So my eating routine now, is very different to what it was as a professional cyclist before it would have been just having dinner. Making sure I'm fueled properly for the next day of training and then go to sleep. But now, I'm not a professional cyclist. It's about getting my little boy into bed and then my house out and making sure I've got dinner ready for this.

My eating routine now is different from when I was a professional cyclist. Now it's about making sure I have dinner ready for myself and my family, getting my little boy to bed, and then tidying up the house.

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My evening routine has changed significantly from my days as a professional cyclist. Previously, it would involve having dinner and ensuring I was properly fueled for the next day of training before going to sleep. However, now that I'm not a professional cyclist, my routine revolves around getting my little boy into bed and taking care of household tasks. I also make sure to have dinner prepared for myself during this time.

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Olympic Gold medalist London 2012 
3 x World Champion 
Ex professional Track & Road Cyclist 
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Cycling coach for ‘Rowe & King’ 

Dani Rowe