What is the Best FTP Test?

December 23, 2017 by Sarah Lauzé

Functional threshold power (FTP) is the maximum power that you are able to sustain over a one hour period, or at least, that is what it represents. It has since become more of a benchmark, as FTP can now be measured using a much shorter test. So, what is the best FTP test, and how can you use the results to structure your training plan?

Why does FTP matter?

Training with FTP isn’t for everyone, but by understanding which power zones you are training in you can become a lot more efficient and learn to listen to your body. If you want to try racing, or even tackle some time trials, knowing your FTP will help you pace your efforts and avoid burnout.

What you’ll need

Functional threshold power is measured in watts, so you will need a power meter. They can be expensive, so you can try a virtual power meter such as TrainerRoad or Zwift first. It will provide virtual numbers using the power curve on you indoor turbo trainer to calculate your watts. This can be a great option to see if crunching the numbers is for you before investing a lot of time and money into it.

Best FTP Tests

There are 2 ways to determine your functional threshold power. Both should be done when you are properly rested and performed on a slight and continuous uphill. Ensure there are no traffic lights or stop signs that may interrupt your test. Also ensure that you get a proper warm up in before either test.

The 1 Hour FTP Test

The most obvious way to determine functional threshold power is to do a one hour ride as steady and as fast as you possibly can. From there you would take your average power reading and that would be your FTP. However, it can be tough to push yourself for the length of an hour to get an accurate reading of just how fast you can go. When you’re not in a race environment, keeping your mind as focused as it needs to be will be a huge challenge.

You probably will not be as rested as you should be, you will not be racing anyone, and no one will be judging you if you go slow or congratulating you if you go quickly. If you choose to ride for an hour and it is not during a race you should take the average power output and add 5% – 8%. So if your average watts were 250 then your functional threshold power would be between 262.5 and 270 watts.

The 20 minute FTP Test

The easier and more practical test can be done in 20 minutes. It may not be a “true” FTP test, as what you can maintain over 20 minutes will be different from what you could over an hour of pain, but it as much a mental test as it is physical.

For the first 5 minutes you may wonder what all the fuss about, but believe me, the pain will come. Again your goal here is to maintain the highest average wattage possible. It is easier to start out too fast in a 20 minute test, so ensure you get up to speed quickly, but do not push it too hard as you will tire too quickly and it would result in an inaccurate result. Once you have completed the 20 minutes reduce the average wattage by 5% – 8%. So if your average watts were 250, then your functional threshold power would be between 230 and 237.5 watts.

The 8 Minute FTP Test

You will complete this test twice, so it’s actually more like 16 minutes. The benefit: you have two efforts so you can learn from the first. This test is geared more towards experienced riders as it provides more information by demonstrating power at VO2max (the body’s ability to consume oxygen during intense exercise, in other words respiratory endurance).

Okay, get ready for the longest 8 minutes of your life. You will take your average power for the two 8-minutes intervals (pushing yourself to your limitand taking a break in between) and multiply by .90 to get your FTP. So, your FTP will be 90% of your average power over the two intervals.

Now what?

Once you have your FTP, what do you do with it? This is not a static number, but your FTP is a snapshot of your fitness level at any given time, so it can be used to measure your progress as well as a training tool. If you want to improve your FTP, your training should include workouts that combine riding just below your FTP at 90-98% with VO2max intervals, which are above your FTP from 105 – 120%. This will ensure you are pushing yourself in a way that can be missed by just using heart rate as a training measure, and will make you a stronger rider over time.

Lactate Threshold and VO2 Max – Increasing Race Pace

December 10, 2015 by Dyani Herrera

Typically, athletes try to find external factors to manipulate performance and neglect to consider what is occurring at a physiological level.

There are two main topics that are crucial for endurance athletes such as cyclists: lactate threshold and aerobic capacity. Lactate threshold (LT) occurs when lactate acid accumulates at a faster rate than the body is able to flush out during intense exercise. During endurance activities, once glycogen stores are depleted the body must rely on other energy systems for conversions of glucose to fuel the activity, and this process releases lactic acid as a by-product. Lactic acid acts as a hindrance during activity because once levels become too high, muscles quickly fatigue.

Aerobic capacity also known as VO2 Max can be described as the body’s ability to consume oxygen during intense exercise, in other words respiratory endurance. Research in endurance athletes has demonstrated that high lactate threshold directly correlates with increased aerobic performance. An athlete that possesses a high lactate threshold will have a faster race pace. There are several factors, which can improve lactate threshold as well as VO2 max.

Congenital Factors

There are role players that are not within our control such as gender, age, and genetics. It has been shown that VO2 max capability has a relationship with genetics. Hence, an athlete typically has a predetermined range of VO2 max capability they can achieve through training and despite efforts cannot increase the value. However, an athlete can increase the percentage of VO2 max at which they could perform, but that will be discussed further on. Elite males have a higher VO2 max capability when compared to elite female endurance athletes, but surprisingly it is only by a 10% marginal difference. Increasing age has shown to play a factor in reaching higher levels of VO2 max capability, but can be negated with consistent training.

External/Acquired Factors

It is encouraging to know that with certain manipulations to our training we can improve our Lactate Threshold and VO2 Max values. The purpose of increasing lactate threshold is to be able to perform at a higher level, with less lactic acid buildup, thus less fatigue, which directly increases our aerobic capacity/VO2 max. For instance, prior to training interventions a cyclist was able to perform at 40% of their VO2 max, but after 2 months of training was able to increase to 50% of their VO2 max; therefore, performing the same amount of work with less effort. Consistent training allows the body to adapt and consequently more work is required to reach our Lactate Threshold.

Increases in VO2 max and Lactate Threshold are seen quicker in athletes who were former sedentary individuals instead of those who were active prior to picking up cycling. Additionally, it has been shown that the highest VO2 max an athlete is capable of is acquired after 8-18 months of consistent endurance training, but percentages within that capability can be continuously improved. During these months the respiratory system adapts and improves, lactate threshold levels increase, and efficiency of energy systems is improved.

However, studies in endurance athletes such as cyclists, runners, and swimmers has demonstrated that very specific training must be completed to acquire these gains. Increases to VO2 Max and Lactate Threshold levels are best achieved through interval training or tempo sessions. In which the body is performing at sub-maximal levels for shorter periods of time. Interval training should include longer work intervals and very short rest intervals so the body is forced to continue working hard even when it has not fully recuperated from the previous bout of exercise. The former type of training forces an athlete to rely more heavily on their respiratory system and not depend as much on their glycolytic system. The glycolytic system converts glucose into energy to fuel our activity, but this process releases lactic acid thus, reaching our Lactate Threshold levels quicker than we’d like.

Furthermore, strength training has also shown its benefits in endurance athletes. By completing a strength training regimen we can create muscle hypertrophy. Increasing the size of our muscles causes increased cross sectionals of our slow-twitch muscle fibers, mitochondria, and muscle recruitment. By having increased muscle recruitment in essence we have more “helpers” completing the same amount of work with less fatigue. Consequently, this increases our race pace and the amount of time we can sustain it. Additionally, it trains our neurological system to cause this increase in muscle recruitment and to become more efficient with our reliance on energy systems. Lastly, it has also been shown that in order for aerobic system improvements to be made, a total of 5,000-6,000 calories a week must be burned during training. These values can differ depending on the background of the cyclist whether they were athletes prior to cycling or sedentary.

Off-Season Adjustments

It is important to note, that highly conditioned athletes cannot completely take a hiatus from cycling during the off-season. Of all the physiological gains earned such as strength, power, muscular endurance, and cardiovascular endurance, the latter is the easiest and fastest to lose. Therefore, if training completely ceases it will become more difficult to recover those gains in VO2 max and Lactate Threshold when the season commences. In order for a cyclist to maintain their VO2 max gains, it is recommended they complete 3 training sessions a week at 70% of their VO2 max. Also, these training sessions must be sport specific in order to maintain these levels. As an added benefit, cross training can be completed in addition to those 3 sessions during the off season.

Interval Training For Cyclists

July 30, 2015 by U.M.

In their quest to improve both stamina and speed, most cyclists will try out a number of training regimes before they find the one that gets the results that they want from the workout.

Many head to the gym to work with weights in an effort to build their power, however, there are a number of ways that you can train using your bike alone, so that you get all of the cardio benefits in addition to making gains in your cycling technique. One of the key training methods that many modern cyclists espouse is interval training.

What Is Interval Training?

You have probably heard the term interval training before, as the general concept can be applied to many different types of exercise. It is essentially the idea that exercising intensely for short, sharp bursts, with adequate rest periods in between, it is a more efficient way to boost your strength and overall fitness.

The theory can be applied to cycling just as readily as it can to many other types of workout, as there are many different interval training techniques that you can use to improve your speed, cadence and power levels.

What Does Interval Training Do?

Interval training is designed to get you at your peak levels of speed, strength and stamina as quickly as possible by making use of special exercises that focus on a particular area of your riding.

As such, it is always best to conduct interval training on a bike that you feel comfortable on and in optimal conditions for riding. Smooth surfaces are a must, as you will be focusing on maintaining consistency and good form in an effort to improve your overall technique.

And that’s what it comes down to. Interval training forces you outside of your comfort zone for short periods of time, while also calling upon you to maintain the technique that you need to really make gains in your cycling.

What Are The Benefits of Interval Training?

The benefits of interval training are numerous, which is why it has quickly been adopted by many fitness professionals throughout the world, in addition to a lot of cyclists.

Of the many advantages, the below are the four that are likely going to be most appealing to the average cyclist.

Efficiency – Interval training is designed to get you the best results in the shortest amount of time, so you will find that you end up spending a lot less time on your workouts.

Fat Burning – The intense effort required in an interval training program means that you will burn a lot of fat much more quickly than you would with standard riding. You also boost your body’s repair cycle during interval training, which means that you will lose more calories and fat following the completion of the workout than you would after a standard ride.

No Equipment Needed – One of the main sticking points of going to the gym to build power is that you need to use equipment other than your bike. In doing so you aren’t improving your technique and you’re often spending money to get results. Interval training just needs you and your bike to get the job done.

Challenge – No workout is going to keep your attention for long if it doesn’t offer a challenge and, even worse, it will start to lose its effectiveness if you find you can do it easily. Interval training is never anything less than a challenge, especially because intervals can often be scaled up to become harder as your body improves.

So what do you think? Is interval training for you?

Advantages of an Unbroken Bike Path

December 17, 2014 by Dyani Herrera

Advantages of Riding on an Unbroken Bike Path

One of my favorite aspects of cycling is the feeling of freedom, and ability to take in my surroundings while exercising. Although I love long paths in my city that take me either along the beach or farmlands, these routes typically require several stops due to traffic lights and traffic overall. When I’m in training mode one of the most practical routes I use is a local golf course that goes around in a four mile loop, with no traffic lights or stops. There are several advantages I’ve found with this route as a beginner cyclist and now avid rider. Here are some advantages for riding on an unbroken bike path despite what level of experience you have riding.

Bike Handling

Riding on a continuous route allows you to practice several things required when riding, in particular if you are just learning how to ride. For one, you are able to practice the maneuvers required in turning, such as slightly leaning your body, weight distribution, and bringing up the leg closest to the turn. You can also practice wide turns versus sharp turns, because both skills are needed in different riding situations. It is ideal to practice this along a continuous stretch with no concerns for oncoming traffic, or having to clip and unclip. Also, it gives you the ability to play around with your gear shifters and familiarize yourself with the different speeds and your comfort level with each one. This is even better if your unbroken path is a flat one so you don’t have the resistance of any rolling terrain. Typically, with this type of route you will experience a tailwind and headwind, which may affect which gear you use when going into a headwind, depending on your fitness level. Playing around with gear shifting will teach you which gear is most efficient in each situation.

Bike Position

This type of path also lends itself to practicing bike positions without having to be as vigilant as you would be if riding in a higher traffic area. If you’ve recently purchased a tri bike, you can practice getting down in the aero bars, and still maintaining balance. I remember as a beginner I had a difficult time with this as I attempted practicing in a bike lane next to oncoming traffic. I was so nervous, and white knuckled on my aero bars I nearly rode off the bike lane into trees that were on the right of me. After this experience, I decided to practice in a low traffic area like my neighborhood. I would practice staying aero and gear shifting in this position as well as reaching down for my water bottle without having a tragically, embarrassing fall. Also, if you own a road bike you can play around with the position that is the most comfortable for you, and leaning forward on the road bars when going into a headwind.

Another position that is important to practice is pedaling off the saddle as this offers a few advantages as well. This requires some practice so you may become comfortable with the “dancing” motion required with this technique. When I ride on this route, I use this motion a lot to gain more speed after turns. Additionally, to simulate climbing since it is a flat route. This specific exercise helps your legs get stronger, and makes you more comfortable whenever you are actually climbing a hill or bridge. Since it is a continuous path I tend to time myself and do intervals of one minute pedaling off the seat and two minutes of riding with high rpms.

Training

Having a continuous path is ideal for interval training because you don’t have to interrupt your work sets by stopping at traffic lights or signs. You’re able to experience the advantages of interval training, and have a great workout. Also, you can fully focus on your gear shifting, pedal stroke, and RPMs. It is especially beneficial if you are completing a ride in a cycling group, and take turns drafting and pulling.

It is also great to practice different cycling drills within a workout without interruption. Some examples may include “spin-ups” where you’re in an easy gear and are working on maintaining high RPMs; Also, “pick-ups” where you do work intervals faster than your race pace. Another good drill to complete on this route is “isolated leg work”, where you complete intervals pulling with one leg, while the other one is “resting.”

Safety

When comparing this route to one which requires me to ride with traffic or alongside a busy road, I find this one to be a lot safer. As a beginner or someone who is still not comfortable riding with traffic you can still enjoy cycling without the constant worry of being hit. These paths typically are in low traffic areas with several signs indicating it’s a bike path and to respect cyclists. Therefore, the few cars that drive in these areas are aware that it is a common cycling location. There are also minimal, if any parking lot entry/exits so you don’t have to be in a constant high alert environment. Lastly, many cyclists ride on these routes so if you have any bike trouble such as a flat tire, you can count on someone being nice enough to stop and help you.

Although riding on an unbroken bike path may not be the most scenic route, as you can see it does have its advantages for all levels of cyclists. All of which, can improve your riding ability and make you a stronger cyclist.

Interval Training: Why It Works

April 23, 2014 by U.M.

Interval Training: Why It Works

A number of athletes turn to interval training in order to improve their performance. Interval training involves periods of high-intensity riding that alternate with low-intensity rest periods. The purpose of interval workouts is to improve a cyclist’s speed/power as well as his or her level of endurance. Here is a look at precisely what interval training does and why it works. [Read more…]

What is the Best FTP Test?

Why does FTP matter?

What you’ll need