Raise Your FTP Fast! | The Guide to FTP for Cyclists | Ask a Cycling Coach Podcast 505
Ask a Cycling Coach Podcast - Presented by TrainerRoad
TrainerRoad
4.9 • 4.5K Ratings
🗓️ 12 December 2024
⏱️ 80 minutes
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Summary
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// TOPICS COVERED
(00:00:00) Welcome!
(00:00:11) Understanding FTP and w/kg
(00:02:02) Why a High FTP Makes EVERYTHING Easier
(00:05:53) What is FTP and How Do You Test It?
(00:15:20) The Best Workouts and Training Plans to Raise FTP
(00:21:05) Why You Need to Balance Training and Recovery
(00:25:29) Consistency and Long-Term Gains
(00:43:13) Analyzing Training Patterns and Fatigue
(00:45:04) Adjusting Training Plans for Optimal Performance
(00:46:14) The Importance of Consistency and Patience
(00:47:29) FTP Improvements and Training Adjustments
(00:55:56) Racing Strategies for Higher FTP
(01:01:25) The Role of Team Dynamics in Racing
(01:14:02) Sprint Tactics and Power Management
In this episode of the 'Ask a Cycling Coach Podcast' presented by TrainerRoad, hosts Jonathan Lee, Hannah Otto, and CEO Nate Pearson dive deep into the concept of Functional Threshold Power (FTP) and share expert strategies to increase your FTP. They address listener questions about the best training plan for raising watts per kilogram (W/kg) and cover essential training principles like volume vs. intensity and time under tension. The discussion also highlights the importance of consistency, training balance, and race tactics using a high FTP, with practical advice for road and crit racing. Join the discussion and learn effective strategies to improve your cycling performance and achieve your training goals!
// RESOURCES MENTIONED
- Race Analysis YouTube Videos: https://www.youtube.com/playlist?list=PLrKJ0zeMQrI5Bj3IUaHX0VPjNthpfFNhD
- Hannah’s Instagram: https://www.instagram.com/thehannahotto
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Transcript
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| 0:00.0 | We're going to talk all about FTP and how to raise your FTP. Today on the Ask |
| 0:03.3 | Cycling Coach podcast presented by Traynor Road, we have Hannah Otto with us. We also have our |
| 0:07.2 | CEO, Nate Pearson. We're going to get just straight into it. Jeff's question says, |
| 0:13.0 | during this week's podcast, you went through power to weight ratios and how they compared, |
| 0:16.8 | and I was reassured that my 2.9 watt per kilogram is just on the right side of the top of the bell |
| 0:22.3 | curve. But now I'm entirely obsessed with improving my walk KG. I haven't used trainer road before, |
| 0:28.0 | but I'm considering it now. What is the best training plan I could do to increase my watt KG |
| 0:32.3 | in the next three months? It's probably the most common question that even if people don't vocalize it, Nate, |
| 0:39.3 | like what's the best training plan or best training, best workouts, just whatever else I can |
| 0:44.4 | do to raise my FTP? And Hannah, this is quite literally your job. So I think we got a good |
| 0:50.1 | group to talk about it. What jumps out to you first, though, Nate, on this one, uh, when somebody |
| 0:54.9 | asked this question. Well, it's going to be like where they're starting from, how much time |
| 0:59.7 | they have to train, uh, where they can train and like, not so much their experience, but like |
| 1:07.5 | how much volume they can take too. Like all of those are very, very important. |
| 1:10.8 | And how there's like this, this continuum of more volume and less intensity or less volume |
| 1:19.8 | and high intensity training, like hit training, which is very effective for the time. |
| 1:24.2 | And a lot of times people fall in this middle part where they're doing pretty good |
| 1:29.2 | amount of volume and they're doing some like intensity, but it's not like really the interval |
| 1:34.0 | training that you want to see that's progressive overload to get faster. And they kind of fall in this |
| 1:38.3 | area where they get like stuck, I think. And they can I can do the same thing over and over again. |
| 1:43.2 | And they show up to the |
| 1:44.1 | same rides and they get dropped at the same points by the same people and it happens for years. |
... |
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