Joseph Albo's Sub-4 Hour Cycling Journey

Joseph Albo's Sub-4 Hour Cycling Journey

Joseph Albo achieved the extraordinary by completing a century ride in under 4 hours. His journey highlights the power of determination, structured training, and expert coaching. Through tailored programs and advanced analytics, Joseph pushed his limits to reach his goals.

This inspiring story demonstrates how the right combination of dedication and strategy can empower cyclists to unlock their full potential and achieve new milestones.

Joseph Albo's Cycling Achievement

Case Study: Joseph Albo – The Journey to Sub-4 Hours

Background: Joseph Albo is an endurance cyclist with a passion for long-distance time trials. His journey to achieving increasingly challenging century ride goals is a testament to his dedication and ability to push physical limits. After completing his first two milestone rides independently, Joseph partnered with CIS Training Systems' Masterclass Elite Coaching to refine his approach. Using advanced analytics and a comprehensive Power Profile Analysis, CIS created a holistic training program tailored to Joseph's needs, culminating in his sub-4-hour century success.

  • Sub-5 Hour Target
  • Route 17 PR
  • The Aberdeen-Jamestown Sub-4 Hour Century

The Milestones

Solo Century TT

Solo Century TT – Sub-5 Hour Target

Date & Location: October 6, 2020 | Rocky Point, NY
Goal: Complete a century ride in under 5 hours.
Outcome:

  • Time: 4:41:25
  • Distance: 100.14 miles
  • Avg Speed: 21.4 mph
  • Normalized Power: 175 W
  • Heart Rate Reserve Avg: 84%
  • Efficiency Factor: 1.03
Route 17 TT

Route 17 100 Mile Solo TT PR

Date & Location: May 8, 2021 | Essex County, VA
Goal: Break the 4:20 mark and improve on his previous PR.
Outcome:

  • Time: 4:22:29
  • Distance: 100.12 miles
  • Avg Speed: 22.9 mph
  • Normalized Power: 171 W
  • Heart Rate Reserve Avg: 90%
  • Efficiency Factor: 0.98
Sub-4 Hour Century

Aberdeen-Jamestown Sub-4 Hour Century Attempt

Date & Location: April 6, 2024 | Aberdeen, SD
Goal: Complete a sub-4-hour century.
Outcome:

  • Time: 3:27:33
  • Distance: 100.16 miles
  • Avg Speed: 29.0 mph
  • Normalized Power: 211 W
  • Heart Rate Reserve Avg: 93%
  • Efficiency Factor: 1.17

Graphical Insights

3x55 Zwift Report

3x55 Zwift Report

Structured training sessions designed to improve endurance and power output over longer durations.

TrainingPeaks Review

TrainingPeaks Review

Analysis highlights improvements in normalized power, heart rate efficiency, and cadence control.

Sub-4 Performance Graphs

Sub-4 Performance Graphs

A look at pacing strategy, power distribution, and aerobic capacity during the sub-4-hour century.

Key Takeaways

  • Coaching Makes the Difference: Expert coaching elevated Joseph’s performance.
  • Pacing and Cadence Control: Improved cadence reduced fatigue.
  • Aerobic Development: Better efficiency factor led to higher power with less strain.
  • Mental Toughness: Focus and endurance were key to success.

Conclusion

Joseph Albo’s journey exemplifies the synergy between athlete determination and expert coaching, redefining possibilities in endurance cycling.