[, Re: What FTP can be expected from the average Joe? If you’re a triathlete you’ve probably heard this piece of training advice: If you want to get faster on the bike, you need to focus on steady-state workouts to build your FTP. The middle distance bodies (maybe a pursuiter or all rounder) can do fliers or try to be the best sprinter in the break. When I've done a HIM distance ride on the computrainer, I'm averaging 130 watts. When I tested to begin Sweet Spot Mid I (https://www.trainerroad.com/cycling/rides/3260629-8-minute-test), I did it fasted at 5am (my normal weekday routine), poorly rested and in the midst of a head cold – less than ideal! Felt like it was my heart/lungs stopping me more than my legs (though they hurt too). An average of 4.9 stars. Power-based, structured interval training is one of the most accessible and accurate ways to measure performance for cyclists. The reason for this is because you force your body to exceed its lactate processing limits and recover just below those limits. Want even more proof? This results in lower wheel speed, less noise, and faster ERG response . See your hard work pay off and understand your performance with powerful analysis tools. Feel like this is way closer to where I should be as far as perceived effort during intervals. If you have any more questions, don’t hesitate to reach out to support@trainerroad.com, they’ll always be there to help! FTP is not a value statement of you as a cyclist. I had my VO2 max measured years ago when I was in decent shape for an average person, but not much more than untrained as an athlete. Glad you’re back on the bike. A few years ago, I asked myself, Just what type of rider has it historically taken to be a top level long course triathlete? After listen to Chad I think I’m going to switch to the 8 min test, get warmed up start the test at my current FTP for say 2 min then just try and smash the last 6 min by steady hard riding! 1%,3%,5%? I am a very slow and not strong cyclist (avr. I have been totally off the bike for 3 weeks and it sucks. This has been the case even when bumping things up by 10%. Check out over 1,700 stories and FTP improvements for how TrainerRoad has helped athletes get faster and explore everything we have to make you a faster cyclist at TrainerRoad.com. How 6 Amateur Cyclists Improved Their FTP, How Structured Training Can Improve Your Power to Weight Ratio, listen to our podcast Ask a Cycling Coach — the only podcast dedicated to making you a faster cyclist, Get Faster in Aero Position, Antioxidants for Athletes, and Buying Speed – Ask a Cycling Coach 150, Ask a Cycling Coach 002 – TrainerRoad Podcast, https://www.trainerroad.com/cycling/rides/3260629-8-minute-test, https://www.trainerroad.com/cycling/rides/3518001-8-minute-test, https://www.trainerroad.com/cycling/rides/3532483-mount-baldy-2. New episodes are released weekly. When looking at professional triathletes you also see very high numbers. Many have trouble with surges, not because they are a poor athlete, but because they haven’t trained this capability. If you're a triathlete you’ve probably heard this piece of training advice: If you want to get faster on the bike, you need to focus on steady-state workouts to build your FTP. I’ve been using TR for the past few years and have always tended to bump up my FTP 1-2 watts per week to try to keep pace with my fitness improvements from one FTP test to the next. I’ve heard you guys say that FTP test results, by definition, can’t be too high. Your FTP is assessed through a structured protocol that should push you to exhaustion. Whenever I install a new power meter I disregard the power numbers from my previous PM and start anew. With time, FTP testing will transform from something exciting to something dreadful and then back to something exciting again. There’s only one sure-fire way to make sure your FTP is accurate, and that is through regular testing with the Ramp Test. Figured this would also be a good indicator workout for the accuracy of my FTP. I ask as I had a failed FTP test (had to break in middle) earlier this week that still generated a modest increase in calculated FTP, but a bit lower where I thought I would end up. In my case I always like to have one day off before an FTP test, and then a day of leg openers the next day. FTP is not a value statement of you as … I am actually doing all right so far with the straight jump to 306. Preventing Iliac Artery Endofibrosis - Cycling Overuse Injuries. With that power, good equipment choices, and a good position, I'd think you'd be at least mid-pack even in a somewhat competitive field. What is a Good FTP? Learning to ride stronger is the goal of any competitive rider, and increasing your power output—for example averaging 225 watts over an Olympic bike leg instead of 200 watts—will make you go faster. moving into the Sustained power build plan i did the 20min test as it says and came back with a FTP of 246 watts which feels low. You will most likely see a difference between your VP and Power meter data, but this is to be expected. With that in mind, new riders can safely assume that their FTP from their early assessments may be close, but not spot-on. As I’ve said before, … W/kg is more useful to talk about since it corrects for body mass. FTP in watts for males . 28 weeks). Your FTP is greatly influenced by training. Anything more is unsustainable. And would it also be reasonable to expect more increases per week during the build phase vs. base? FTP stands for Functional Threshold Power. Over-unders are known for being very challenging, both mentally and physically. A custom training plan, automatically built for your goals. If you can sustain 40 minutes at FTP with minimal rest and don’t feel thoroughly challenged, at least eager for recovery during the final minute or two of each effort, then chances are your FTP is too low. 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. FTP is just a number used to calibrate your training. I think you've got it backwards. After each “over”, you should feel a burning or flooded sensation in your muscles and be out of breath. [Canadian] No decreases or backpedals and I was only really huffing and puffing for the end of the third block. SST = Sweet Spot Training. Triathlete Magazine - Yes, an FTP test will be uncomfortable. FWIW, I'm a 41 y/o guy who thinks that he still has a lot of upside on the bike. Use this weekend as an experiment to see how your body responds to this format. This is an estimated measure of your highest sustainable power, measured in watts, that can be held for one hour. Since new riders are exploring their limits and familiarizing themselves with riding at those limits, their “actual FTP” may differ from their “performable FTP”. If your HR is still below/above these limits after two or three intervals, it’s time to reasses or to adjust intensity by 2/3%. FTP is the maximum power you can sustain for one hour. Having said that, I’d think that one day of rest should be sufficient. Shift your gear around until you are spinning efficiently when working at your physical limit, and this will lead to the best results for your test. The same fix of raising your FTP 2-3% is suggested. In the classes, the Power Zone instructor, either Wilpers or Denis Morton, calls out a cadence range and specifies the appropriate zone of intensity cyclists should be working in (after testing your FTP, you will learn your relevant zones.) The FTP test is an extremely important part of any serious cycle training plan. I'll take a SWAG and say 3.1 - 3.2 watts/kg for a male. Good to hear Keith! I say “roughly” because it is really a range between 45-75 minutes. [cusetri] Not only does the bike leg demand more than just steady power, focusing on FTP … For example, if a long-distance triathlete is trying to complete a neuromuscular sprint workout, chances are they will feel their FTP is too high. An FTP around 280-320 with an aero position should net decent results in a tri. Over 9,000 reviews in the App Store. I’ve even seen small yet noticeable disparities between two of the same model. /* Add your own Mailchimp form style overrides in your site stylesheet or in this style block. hi quick question i did both the 20min and 8min test when i started my training. So after what I thought was a solid and consistent first 8-min. When looking at the variables that determine endurance performance— VO 2, FTP and efficiency—FTP is the variable that is both easily measured and trainable. Really sure what my FTP but obviously, not able to sustain it again s a! Focusing on FTP a value statement of you as a cyclist 1year if your to! To measure performance for cyclists for being very challenging, both mentally and physically maximum power could! In your muscles and be out of bed and onto trainer weekday routine in watts/kg it appears that else! S podcast 'm selling myself short, but you may very well be the. 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