Increasing your FTP – why and how

• Posted onliz
• in Uncategorized
• onFebruary 29, 2016
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Many triathletes have experienced the frustration of wanting to ride faster and execute that perfect bike split. You’ve put the hours into your training week in week out, but unfortunately you continue to fall short of achieving your race day goal. You’ve tried everything, read all the magazines, possibly followed training plans, then trained as hard as you can without achieving the improvements you expected.  Have you really focussed on your FTP?

So what is FTP (Functional Threshold Power) and why is it important?

FTP is the maximum wattage an athlete can sustain for 60 minutes.  This is the single greatest determinant of cycling performance.  Your performance no matter what distance or terrain will be reliant on your individual FTP value.  The pay off from having a high FTP is not just a better bike split but it will also put you in the best position to execute a solid run split.

In my opinion, having raced and coached in triathlon for some 20 years, the biggest development in cycle training has been the introduction of power meters alongside the increased sophistication of turbo trainers.  These two pieces of kit, used intelligently, will certainly transform your season.

Measure first

Before you can set about improving it – you need to measure it.  This is best done on a turbo trainer with a simple 20 minute effort test

Testing protocol (best completed on the turbo)

Warm up

10min in small chain ring for 5 minutes then change into the large chain ring
3 x 10 second spin ups (max cadence) with 1 min spin easy recovery
2 min easy

Main Set

5 min maximal effort in your large chain ring.  Record your average wattage, cadence and heart rate.
10 min easy recovery spin
Zero your computer or turbo
20 min all out sustainable effort. Record your average wattage, cadence and heart rate.

Cool Down

10 min easy

From this 20 min test subtract 5% from the 20 min average wattage. This value will be your 100% FTP.

Improving your FTP

From the starting point of a good aerobic base, improving your FTP requires a combination of sessions, each with clear objectives:

• strength development sessions – you need to have enough muscles first!
• skill and economy sessions – the ability to pedal at a higher cadence in a given gear will result in an increase in power
• FTP breakthrough sessions at 90%-105% of your FTP – the building blocks of your FTP development program
• sweet spot sessions at 88%– 93% of your FTP – stimulate an increase in FTP without taking too much out of you
• VO₂ max sessions – improve your aerobic capacity – the amount of oxygen you are able to use at high levels of power

By doing the right combination of these sessions you will begin to see improvements in your FTP after 6 weeks.   How much can you improve over 12 weeks? Why not join us on our next Transform your FTP in 12 weeks program.  Register your interest here and we’ll send you the program details as soon as they are ready.