Ok Endurance Fit Crew lets talk cycling and FTP. Runners you can skip this one, triathletes and cyclists listen up.
Increasing your cycling FTP, or functional threshold power, is a key goal for many cyclists and triathletes. While not a perfect metric it is a good starting point to get an idea of training zones. FTP is the highest power that you can sustain for an hour of riding and is a measure of your bike fitness. It is an important metric to track because it can help you set training goals and measure your progress.
There are many ways to increase your FTP, but one effective method is to include specific FTP-boosting workouts in your training plan. These workouts should be challenging and push you, but should also be manageable and not cause burnout.
One effective way of increasing FTP is a pyramid interval session. This workout involves cycling at progressively higher power output, followed by a recovery period at a lower intensity. For example:
Warm up for 20 minutes at an easy effort with a few strides of 20-30 seconds at goal watts for the first interval on 1 minute rest.
Then get into the main set:
1 minute at FTP + 15%
1 minute easy
1 minute at FTP + 10%
1 minute easy
2 minutes at FTP + 5%
2 minutes easy
3 minutes at FTP
3 minutes easy
5 minutes at FTP – 5%
5 minutes easy
3 minutes at FTP
3 minutes easy
2 minutes at FTP + 5%
2 minutes easy
1 minute at FTP + 10%
1 minute easy
1 minute at FTP + 15%
Cool down for 10-15 easy pedaling
This workout is meant to be challenging even for trained cyclists so be sure to listen to your body and modify the intervals as needed. You may also want to experiment with different interval lengths and intensities to find what works best for you.
There is no one best way but a combination of factors in addition to structured training sessions, that can help you increase your threshold Watts:
- Build a strong aerobic base: FTP is largely determined by your aerobic energy system, so it’s important to focus on building a strong aerobic base. This can be achieved through steady-state rides at an easy to moderate intensity, as well as incorporating low-intensity endurance rides into your training plan.
- Incorporate strength training: In addition to cycling-specific workouts, adding strength training to your training plan can help improve your FTP. Strength training helps to increase muscle mass and power, which can translate to improved cycling performance.
- Don’t forget to recover: It’s important to give your body time to recover from hard workouts. Make sure to include rest days and active recovery days in your training plan, and be sure to get enough sleep and nourishment to support your training.
- Test and track your FTP: Regularly testing and tracking your FTP can help you monitor your progress and set training goals. You can do an FTP test using a ramp test or a time trial, and track it using a power meter or training software.
By incorporating FTP-boosting workouts, building a strong aerobic base, adding strength training, and properly recovering, you can effectively increase your FTP and improve your cycling performance. Happy cycling!