A short session to get you started on your FTP journey. Functional Threshold Power (FTP) represents your ability to sustain the highest possible power output over 45 to 60 minutes, depending on whether you’re a trained athlete or not. Lots of strategies here, but here’s a good article from Nate Wilson at Training Peaks: Three Ways to Improve Functional Threshold Power. is that right? That would increase strength to weight ratio to 3.77 w/kg, a .44 w/kg difference and equivalent to approximately a 35 watt gain in power in the FTP range! How can you do this? altitude increases above sea level aerobic capacity declines which means that one’s average max power over a one-hour period would also decline. When combining our FTP with weight, the metric we talk about is our Watts per Kilogram of bodyweight (w/kg), which is what determines the speed that we travel. Her years spent racing XC and working at TrainerRoad has translated to a passion for all things cycling. We have simply burnt all our matches. I suppose I need to invest in a good Lion to chase me down the street. FTP is just a number and an indicator of fitness level. Sign up to get tips, how-tos, videos, podcast episodes and product updates delivered to your email. A well-structured training plan progressively increases your Functional Threshold Power (FTP). The higher our LT, the greater our ‘buffer’ to LT, which means that come the end of your event, you would not have had to work as hard. It’s harder to make gains the more fit you are so maybe +7% with ~100hrs training is good for where you are at. Next … The goal of high-intensity interval training (HIIT) is to get your heart rate up, increase the levels of lactate in your legs, and get a good workout in under 60 minutes. Increasing the time you can spend in a power zone is intended to increase your muscular endurance. */. It’s a good idea to do it for several durations so that you know where you’re strongest and weakest. The goal of a structured training plan is to increase stamina and power progressively. Plan Builder will take the time you have, experience, and goal event to create the perfect plan—one that works for you. Remember that you can spend just minutes being over your threshold and much longer being below it. Boring as hell. Throughout the Base Phase, you will increase the number of capillaries, increase the strength of your mitochondria, strengthen your heart, improve fat metabolism, and increase muscular endurance. The time you can spend in each zone is progressively limited. That is the way it is so important to increase as high as possible. Create a custom training plan with Plan Builder, complete workouts indoors, outside, or with friends, and prove that your training is working with post-ride analysis tools. That requires a lot of speed with FTP of 272. A power output that you could only hold for a minute might be something you can hold for two minutes. Anything more is unsustainable. Riding at LT results in a horrible feeling in the legs, whereby they feel full of lactic, however the effort is sustainable for a long period of time (for one hour if push comes to shove) as the lactate is being recycled efficiently. Share: Previous How can I measure my FTP? Today, with the entire world on the internet—good, bad, and ugly—companies need the ability to share information without fear that it will be compromised. Essentially, to raise your FTP, you need to grow your aerobic base fitness, then build upon it with more specific training. While you can … Do the first session at 85% FTP then increase by, say, 2% each session. The more base fitness you have, the higher you can build your FTP. If you want to increase your FTP, you are better off understanding what your VO2max and/or VLaMax are to decide which you need to work on. Remember that your FTP is a tool used to keep your training accurate. The Ramp Test is designed to accurately assess your FTP. Rider A is using 300W to drag a 60kg mass along, whilst Rider B has the same power, but has to drag an extra 30kg along with them, which results in Rider B being slower. Increasing your FTP increases your ability to hold higher power values longer making you a faster cyclist. And, regarding TT, like others have said, aerodynamic drag being quadratic to speed, once at a certain speed, it is pretty hard to increase speed by increasing power. All else being equal: higher FTP = faster time trial speed. High-intensity workouts demand increased levels of carbohydrate, but perhaps more important is what we take onboard post-workout. They found that regardless of what your FTP is, it will always be lower at elevation than it is at sea level. Working at time trial pace, or just above it, in intervals is a good way to boost FTP (Pic: Roz Jones) Maximum sustainable power. What's your end goal? Training at the top end of your tempo range will improve aerobic capabilities by increasing muscle glycogen stores. It’s a good idea to do it for several durations so that you know where you’re strongest and weakest. As a bonus workout, to train for longer road events and being able to perform strongly at your FTP at the end of a hard race, rather than doing FTP efforts as a set, do them spaced throughout a long endurance ride. The Build Phase of training uses workouts, like threshold and VO2 Max, to raise your FTP. Anyway, I typically do 95% of 20, but then confirm it with other things like NP for an hour and yes some longer 1hr non threshold efforts that come in the ball park of my FTP. Required fields are marked *. What was really fascinating is that even if someone trains at elevation, their FTP will increase by a lot when they move down to sea level. During a structured training plan, your ability to ride at threshold will increase, but realistically you shouldn’t be able to ride at your threshold forever. Anything more is unsustainable. This is why in addition to workouts increasing your stamina and ability to spend time in a zone, they also focus on raising FTP. You might even be tempted to skip your Ramp Test and continue training with the same power values. Simon Marshall, author of The Brave Athlete, says a 2.5 percent increase in FTP in a training cycle (around 6 to 8 weeks) is a good power increase. The last person “… recently took 8.5 hours off his most recent race”. Before doing any of the following FTP tests, you must do a long and thorough warm-up. While lab testing is the most accurate method to determine this, it is not feasible for many. That is significant. Functional Threshold Power (FTP) is a measure of a riders ‘Lactate Threshold’ (LT) which is the point at which your body is able to flush or clear lactate away at the same rate that it is produced. The most widely adopted way to profile a bike rider is to complete 4 max efforts across different durations, which are; 6 seconds – to ascertain Neuromuscular Power. As I hope is evident from above, developing your FTP will lead to a whole bunch of real world benefits to your cycling – however, depending on your goal, it is likely that FTP is not the only metric you should be tracking. FTP is short for Functional Threshold Power. Visit my cool blog: http://sickbiker.com/ HUGE bikes and components SALE: http://tidd.ly/a60a97ae Join for the latest training, racing, and software updates from TrainerRoad. 93% is a “Sweet Spot” zone which is one of the best places to be to improve your FTP. FTP is an important fitness metric as it indicates the amount of work you can sustain for long durations. To reserve our glycogen stores and our ‘matches’, we want to be riding aerobically, sub-threshold as much as possible. Share this: Click to share on Twitter (Opens in new window) Click to share on Facebook (Opens in new window) Related . Anyway, I typically do 95% of 20, but then confirm it with other things like NP for an hour and yes some longer 1hr non threshold efforts that come in the ball park of my FTP. Aerobic base fitness is achieved through specific training and is the foundation upon which all further training is built. Here’s how; Push our FTP up, by riding sub-threshold, around Sweet Spot, building our Aerobic Base, and our aerobic engine size; Drag our FTP up, by working anaerobically, well above threshold to ‘increase our anaerobic engine size; or. All TrainerRoad training plans work to increase FTP. Well, there’s good news and bad news, as Gary Mckeegan, ... Sets of five intervals at 110-120 per cent of your FTP is enough to increase your lungs’ ability to absorb oxygen. Briefly, if you want to be good at riding up steep climbs, or covering a few km quickly, or simply ‘packing a punch’ so you can tackle climbs in sportives easier – yes, developing your FTP will help, but arguably even more important is your ability to ride anaerobically for a short period of time. The best way to increase your FTP is by strengthening your aerobic energy system. Ready to get faster? It is a part of training on power and this type of training is getting more and more popular because it’s very accurate We then increase the wattage 20 … If you are not getting up hills, you need to climb. It's a good idea to assess your FTP prior to beginning each training season unless you already have a good sense of your current fitness and your sustainable power. We then increase the wattage 20 … The best way to measure your FTP is with a 20 minute test on the Wattbike. It is important to remember is that FTP constantly fluctuates – it changes every week, and even day-to-day. Maybe best to set a goal to increase your ftp by 5-10% in 8 weeks, then maintain it for 8 weeks while working on max power and racing, etc. We will have more left in the tank, enabling us to recruit all our fast twitch (Type II) muscle fibers, to produce that maximum neuromuscular power effort. the person who has not spent too much time working anaerobically (above LT) just to get to the finish. At higher altitudes the thin air limits your oxygen uptake and lowers your FTP. For example, the intervals in a training plan can steadily increase in duration and difficulty from one workout to the next. I attribute my FTP increase on both increased fitness as well as training at FTP and above. During the Base phase, for example, athletes spend a good amount of time increasing their ability to ride in the sweet spot zone. Today, with the entire world on the internet—good, bad, and ugly—companies need the ability to share information without fear that it will be compromised. D: Under 2.5 w/kg FTP. We all know that feeling of coming to the end of an event, getting out of the saddle to sprint, and the legs give way. “It’s a good session as you’re approaching the season, and to maintain your fitness over the season,” he explains. Your fitness has improved, and you’ll need an updated FTP if you want to continue to grow and challenge those higher power zones. Eric … Your FTP value is calculated at the end of your ride as 95% of your highest 20-minute average power. I experienced a ~21% increase in 6 months by progressing from Low Vol --> High Vol plans (but I was also coming off the couch). Each power zone is defined by a percentage of your Functional Threshold Power (FTP). But VERY effective at increasing FTP. So, riding for three hours or … #mc_embed_signup{background:#fff; clear:left; font:14px Helvetica,Arial,sans-serif; } ftp is not very comparable between individuals, if you are large chances are good that your ftp is highr, since you have more leg muscle and more ability to do work. At one point or another, you’ve probably wondered what’s better – improving your FTP or increasing the amount of time you can spend riding at FTP. It is a product of an objects drag coefficient (Cd) or “slipperiness” and it’s size, critically it’s frontal area (A). It can go up, if you put in training to increase it. We recommend moving this block and the preceding CSS link to the HEAD of your HTML file. Weight has a huge impact up hills, whilst on the flat, other factors come in to it, i.e. When we test our FTP, a higher 20 minute power means a higher FTP, but it doesn’t necessarily mean a better aerobic capacity. This switching from aerobic to anaerobic, producing lactate and recycling it forces positive adaptions to our efficiency and LT. My personal favorite session is the following 1 Hour 10 Minute Session – give it a go and let me know how you get on; 10 Minute Progressive Warm-up inc. 3 x 6 second surges, 2 x (12 Minutes Sweet Spot – 8 Minutes Recovery – Zone 1), 2 x (4 Minutes Zone 5 – 4 Minutes Zone 1), © 2020 Rowe & King - Website by Celf Creative, https://www.trainingpeaks.com/blog/power-profiling/. , 2 % each session a custom training plan to start a Zwift FTP plan I... Increase as high as possible else being equal: higher FTP Functional threshold (... As a result 95 % of the 20 minute power money you have, the Build,! Your tempo range will improve aerobic capabilities by increasing muscle glycogen stores over time, and Anaerobic.... The 20 minute power x 20 minutes intervals at your Functional threshold power ( FTP ) system. 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