Unlocking Athletic Excellence: What is an FTP in Cycling and Triathlon?

FTP testing, what does it mean?

Unlocking Athletic Excellence: What is an FTP in Cycling and Triathlon?

In the realm of cycling and endurance triathlon sports, where the pursuit of excellence knows no bounds, athletes immerse themselves in a world where every watt, every pedal stroke, and every heartbeat matters. Amidst this relentless quest for perfection, one acronym reigns supreme: FTP, or Functional Threshold Power. For cyclists and triathletes alike, FTP isn't just another metric—it's the cornerstone of their training regimen, the compass guiding them towards peak performance on the road and in the water.

why work with ftp in cycling?

FTP stands as the pinnacle of an athlete's power output— a benchmark to their physical prowess and endurance capabilities. In a nutshell FTP represents the maximum sustainable power a cyclist or triathlete can maintain over an extended duration without succumbing to fatigue. Through rigorous testing protocols and precise data analysis, athletes ascertain their FTP, paving the way for targeted training strategies and strategic race execution.

Cycling: Where FTP Reigns Supreme

In the dynamic arena of cycling, FTP remains supreme for data for any athlete with a power meter or smart trainer and takes president over other data in most instance on almost every aspect of an athlete's journey:

WHY WORKING WITH FTP MEANS TRAINING PRESICION

Ever worked with heart rate in cycling but then turned around and hit a massive headwind and now your unsure of what to do with the data? Stick to the heart rate prescribed and blow yourself up, or ride to easily with the wind behind you can be disastrous on race day. FTP helps coaches guide cyclists and triathletes through the labyrinth of training protocols and workout intensities. By delineating distinct training zones based on a percentage of their FTP, coaches will develop tailor made workouts to elicit specific physiological adaptations, whether it's bolstering aerobic endurance or honing anaerobic capacity.

Performance Benchmarking: For cyclists, FTP isn't just a number—it's a number to benchmark progress, in which athletes and their coaches measure their fitness gains and performance improvements. Tracking changes in FTP over time empowers cyclists to fine-tune their training programs, optimise their race-day strategies, and pursue excellence with unwavering determination.

Tactical Race Pacing: During cycling and triathlon competitions, FTP knowledge empowers cyclists and triathletes to orchestrate their efforts with surgical precision, modulating their power output to match the demands of the terrain and the dynamics of the peloton or race. Armed with an intimate understanding of their sustainable power threshold, cyclists and triathletes navigate the racecourse with confidence, conserving energy for decisive moments and surging ahead. Especially important when racing in ironman or long course endurance cycling events.

I work with my athletes to understand what FTP an athletes should be racing at as every athlete is different. Some athletes can race at a higher FTP that others given their body make up, athletic history and abilities.

How to get the most out of your FTP when racing?

Triathlon: Integrating FTP for Multisport Mastery.

For coaching support and programming to guide you through your FTP testing. Please contact TriMotivate Performance Triathlon Coaching

Renee Ker - Accredited Performance Triathlon Coach, Cycling Track and Skills Coach and Accredited Ironman Coach

Why is Zone two cycling so important??

Zone two! The Cyclist’s Secret Weapon for Performance Enhancement

In the world of cycling, where every pedal stroke counts and endurance is key, athletes constantly seek ways to enhance their performance and push their limits. While high-intensity interval training often steals the spotlight for its ability to rapidly improve fitness and strength, there's a less flashy but equally potent training method that deserves more attention: Zone 2 training. This is great news right?! These are actually easier sessions!

Zone 2 training, also known as aerobic base training, involves exercising at a moderate intensity, typically between 60-70% of your maximum heart rate (MHR) or at 55-70% of your FTP (%FTP) or if working off threshold heart rate of 70-85% (THR). A cycling session at a pace where conversation is possible but slightly challenging. At first glance, this method might seem too gentle to demonstrate significant results, especially when compared to the intensity of interval training. However, delving deeper into the science behind Zone 2 training unveils its remarkable effectiveness, particularly in bolstering mitochondrial function and enhancing aerobic capacity (VO2 max).

Mitochondria, often referred to as the powerhouses of the cell, play a crucial role in energy production. During aerobic exercise, these tiny organelles work tirelessly to convert oxygen and nutrients into adenosine triphosphate (ATP), the primary source of cellular energy. The more efficiently your mitochondria function, the better your body becomes at utilising oxygen and fuel to sustain prolonged efforts—making them indispensable for endurance athletes like cyclists.

Enter Zone 2 cycle training. By exercising within this moderate intensity zone for extended periods, cyclists stimulate the growth and efficiency of their mitochondria. The consistent demand for oxygen and energy triggers a cascade of physiological adaptations, including an increase in mitochondrial density and enzyme activity. Over time, this leads to improved oxidative capacity, allowing cyclists to produce more ATP aerobically and sustain higher power outputs for longer durations.

Zone 2 training plays a crucial role in recovery and injury prevention. Unlike high-intensity workouts that place significant stress on the body and necessitate ample recovery time, Zone 2 sessions are gentler, promoting active recovery and facilitating tissue repair without overtaxing the system. This allows cyclists to maintain a consistent training schedule, reduce the risk of overuse injuries, and lay a solid foundation for more intense training phases.

Cyclists shouldn't overlook the profound benefits of Zone 2 training. By prioritising sustained aerobic efforts and harnessing the power of mitochondrial adaptation, athletes can elevate their endurance, and unlock their full potential on the bike. So, the next time you embark on a training ride, remember the wisdom of Zone 2—it may just be the secret weapon you need to conquer your cycling goals.

Looking for a cycling or Triathlon Coach? Custom online programs available worldwide, built for you, and only you by Performance Coach Renee Ker

The Importance of a 20-Minute Cool Down in Cycling for Enhanced Recovery

The Importance of a 20-Minute Cool Down in Cycling for Enhanced Recovery

Cycling isn't just about the rush of wind against your face or the thrill of conquering challenging terrains; it's also about understanding the intricate balance between pushing your limits and aiding your body's recovery. While the ride itself may be the highlight of your cycling session, the cool down that follows is equally crucial for your body's overall well-being and recovery process.

Understanding the Cool Down

A cool down is the period of lower-intensity exercise that immediately follows the main workout session. In cycling, it typically involves cycling at a slower pace or even simply spinning your legs at a slightly higher cadence but low heart rate The duration of a cool down can vary, but I recommend a minimum of 15 to 20 minutes to effectively transition the body from a state of exertion to a state of rest.

Promoting Blood Circulation

One of the primary reasons why a 20-minute cool down is essential in cycling is its role in promoting blood circulation. During an intense cycling session, your muscles work hard, and your heart rate increases significantly to meet the demand for oxygen. As a result, blood vessels dilate, and blood flow to working muscles intensifies.

However, abruptly stopping intense exercise can cause blood to pool in the extremities, leading to a drop in blood pressure and potential dizziness or fainting. A gradual cool down helps prevent this by allowing the heart rate to gradually decrease and blood flow to redistribute evenly throughout the body. This aids in flushing out metabolic waste products such as lactic acid, reducing muscle soreness and fatigue in the process.

A great example of this is during a lactate test. At the start of the test your baseline lactate is tested to ensure that your lactate levels are around 1-2 mmol/L prior to the start of the test however should an athlete not have cooled down correctly during a previous training session, sometimes even days in advance, higher residual lactate remains meaning the testing may not be accurate. To reduce the levels of lactate, the remedy is quite simple - a 20 minute-recovery cycle to help flush the residual lactate.

Preventing Injury and Muscle Stiffness

Engaging in a 20-minute cool down routine also plays a crucial role in injury prevention and muscle recovery. Intense cycling sessions can leave muscles tight and fatigued, making them more susceptible to injury during subsequent workouts. By gradually decreasing the intensity of exercise and incorporating gentle stretches during the cool down, cyclists can help alleviate muscle tension and improve flexibility.

A decent prolonged cool down session allows the body's natural recovery mechanisms to kick in more effectively. As blood continues to circulate throughout the body, oxygen and nutrient-rich blood reach the muscles, facilitating repair and regeneration processes. This helps mitigate the risk of delayed onset muscle soreness (DOMS) and ensures that cyclists can return to their training routines feeling refreshed and ready to perform at their best.

So in a nutshell….

In the world of cycling and triathlon, the cool down is often overshadowed by the excitement of the main workout. However, its importance cannot be overstated. A 20-minute cool down promotes physical recovery by enhancing blood circulation, preventing injury, and reducing muscle stiffness.

By incorporating a structured cool down routine into their cycling sessions, cyclists and triathletes can optimise their overall performance, reduce the risk of overuse injuries, So, the next time you finish a challenging ride, remember to take the time to cool down—it's an investment in your body and your cycling journey.