RAISE YOUR FTP WITH LESS TRAINING | Cycling Coaching Deep Dive | Ask a Cycling Coach Podcast 515
Ask a Cycling Coach Podcast - Presented by TrainerRoad
TrainerRoad
4.9 • 4.5K Ratings
🗓️ 6 March 2025
⏱️ 63 minutes
🧾️ Download transcript
Summary
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// TOPICS COVERED
(00:00) Welcome!
(04:14) Training Insights and Strategies
(05:54) Crazy Zwift Club Stats!
(09:33) Why Hasn’t His FTP Gone Up??
(11:55) FTP Testing Methods and Insights
(29:57) Understanding FTP and CTL
(31:16) How Alfred got a higher FTP with lower volume
(33:53) Post-Workout Surveys and Their Benefits
(35:12) Master's Plan and Key Workouts
(38:16) VO2 Max Workout Problems
(42:00) Avoiding Common Training Mistakes
(58:04) Consistency and Carbs: Keys to Success
Coach Jonathan and Nate Pearson discuss how to raise your Functional Threshold Power (FTP) with less training volume but better results. Using Alfred's training data as a case study, they delve into the effectiveness of structured training versus unstructured group rides and VO2 max workouts. They also highlight the importance of consistency, carbohydrate intake, and the role of post-workout surveys in optimizing performance. Learn actionable tips for maximizing your cycling gains and join the conversation in the comments below to have your own training analyzed!
// RESOURCES MENTIONED
- Zwift Club Stats on Instagram: https://www.instagram.com/p/DGwACWhy-OQ/?img_index=1
- Mauna Kea Podcast: https://www.trainerroad.com/blog/ask-a-cycling-coach-episode-124-mauna-kea-training-while-traveling-5-strength-training-exercises-and-more/
- Polarized + Pyramidal Study: https://link.springer.com/article/10.1007/s40279-024-02149-3
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- Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/trzwiftclub
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Transcript
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| 0:00.0 | Welcome to the Ask a Cycling Coach podcast presented by trainer Rodham, Coach Jonathan Lee. Our CEO, Nate Pearson, is with us today. And we are going to get into how you can raise your FTP with less volume, like significantly less volume and actually pretty significant FTP increases for that. |
| 0:16.1 | Good point. We pretend to know nothing of our athlete's circumstances in that regard. |
| 0:24.3 | We just look at the data here. |
| 0:25.9 | So in this case, we actually, so we review athletes profiles on here. |
| 0:31.7 | You can suggest if you want us to analyze your training calendar and see what you could do to get better, |
| 0:36.9 | go sign up with Trainer Road right now and let us know. |
| 0:38.9 | And then we can analyze it and we can let you know. |
| 0:41.1 | If you already have a Trainer Road account, you can let us know as well. |
| 0:43.4 | The place to do that is down on the YouTube comments. |
| 0:45.3 | Go light it up. |
| 0:46.3 | Let us know what issue you're facing or what question you have. |
| 0:49.8 | And then we will dig into it just like we're going to dig into Alfred's situation here. But before that, I want to share somebody like Alfred on the far side of things here. |
| 0:58.7 | Razzie-dazzy is the name, actually, of this individual that they shared in a review on the app store. |
| 1:05.4 | I just want to share it with everybody. |
| 1:06.9 | It's super cool. |
| 1:07.9 | This is an athlete that uses train a road. |
| 1:09.4 | They say, I used to ride high volume and shred my legs on the fastest group rides in town. I don't know who's, |
| 1:15.2 | that totally sounds not familiar to me at all whatsoever. I felt strong, but it never |
| 1:21.5 | translated to results. Trainor road changed my fitness. And in a year's time, I went from |
| 1:25.4 | cat four to cat two while my state road rate |
| 1:27.8 | in crit championships I assume won three gravel races in three weeks and raised my FTP by 44 watts |
| 1:36.2 | if you're committed this is it uh he says and this is just super cool he says you know now that |
... |
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