What is your best FTP gain in 12 weeks ?
nammynake
Posts: 196
I've recently started training with power (Wahoo Kickr) and will be following a training plan on TrainerRoad. I haven't chosen all my events this year but the first proper test is the Fred Whitton in May. Obviously there are many variables such as genetics, training volume and variety but what would a 'typical' FTP gain be in 3 months time? I know that's a bit 'how long is a piece of string', but I'm only after a ballpark figure.
Current FTP is 246 W (3.8 W/kg).
Would 300 W be achievable in 12 weeks? That's just an arbitrary number, but I like round numbers! I weigh 65kg and carry maybe 2-3 kg of easy to lose fat, but don't have much excess.
Current FTP is 246 W (3.8 W/kg).
Would 300 W be achievable in 12 weeks? That's just an arbitrary number, but I like round numbers! I weigh 65kg and carry maybe 2-3 kg of easy to lose fat, but don't have much excess.
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You highlight variety, conversely, I would highlight lack of variety as key to improving your FTP. For instance, improving your anaerobic energy systems will provide limited benefit to your threshold power. You can obviously train other aspects of your cycling should you wish, but specificity is key; to improve your FTP, train at FTP.
The body responds best to varied stressors. Training at FTP - what happens if your FTP increases as a result of training at FTP, do you continue to train at FTP? How often do you retest, and therefore what % of time will you actually be spending <FTP if you've improved? I would not recommend that as a training strategy at all, you will stagnate and not improve as much as with a varied program.
A jump to 300w sounds like a lot, if you're untrained it could be doable but there's no point setting targets or limits, just try and get it as high as you can! 8)
Xav
http://www.rstsport.com
3 times a week do 4x10 min intervals with 5 mins recovery between intervals.
Do the first session at 85% FTP then increase by, say, 2% each session.
Do a longer ride 1-2 days a week too.
Boring as hell. Will really target FTP but not much else. But VERY effective at increasing FTP.
ABCC Cycling Coach
If you lose your 2-3KG and get to 300W you will have a 4.8 W/KG FTP.. That would be very good for a normal person.
Xav
http://www.rstsport.com
IE, your first ever 20 minute interval is always going to be less than your 2nd and 3rd ever intervals.
I recommend retesting every 4 weeks with a 20 min power test. Furthermore, increasing the power output each session is important, I like to go up 5 watts each week, but it's a personal thing. NapoleonD took the words out of my mouth:
My fault for not being more specific in my OP.
8 x 5mins
4 x 10minutes
2 x 20mins
or doing a 3 hour ride that, when you get home and upload, shows that you've spent 40 minutes in Z4?
On the turbo I would do those 40 minutes as 2 x 20min, but outside its hard to find a road that allows 20mins, but 10 minute sections are much more realistic.
Is cumulative time in a zone equally as benefical, irrespective of the length of interval?
I do exactly the same and have still seen substantial gains.
I'm not sure of the relationship between length of interval and the cumulative time at a given interval. I imagine that as long as it's not silly (eg 80 x 30 seconds) it's OK to do a shorter interval for the same cumulative work. I find that a 20 minute interval helps me psychologically as well as physically; getting used to the discomfort is quite useful.
I'd happily take some advice from a sports scientist though.
All depends on your starting level though. I wasn't training properly at the beginning.
The length of the interval (and/or the amount of recovery between intervals) is important. From what I've read you need to do at least 10mins at threshold per interval to stimulate adaptation
Ah I thought you meant exclusively training at FTP and not above or below.
I think there's often a bit of confusion about improving FTP, and people do go a bit mad for "sweetspot". It's always important to understand that you're attempting to cause physiological adaptations through training, and you can bring about these adaptations in a variety of different ways - you have to look further than just what the power number says on the screen and understand what the session is doing to your body. Otherwise yes, everyone would just train at their FTP.
In terms of time in zone, if you're looking to train the aerobic system you need to make sure that the work done within any interval you're doing is being provided by energy from the aerobic system. So for extended efforts FTP and beblow >5min really otherwise the contribution of anaerobic work is a little high. The rest period will also influence how much anaerobic contribution occurs also.
Xav
http://www.rstsport.com
Yeah that's pretty much an FTP dedicated plan
ABCC Cycling Coach
I've managed some weekend rides during January but I've only recently started back on the turbo, specifically doing 2x20 workouts.
I clearly need to do plenty more research and really target my training towards certain goals. Maybe I'll give racing a go, but at this stage I'm happy getting fit and completing some of the tougher sportives. I was supposed to do the Marmotte last year but my crash was just 3 days before the event. Bloody annoying given the training I did !
I was 63kg last summer so will definitely get there in the next month or two without any changes to diet, so that's going to help my W/kg (I like hilly routes) and any power gains will only add to this.
ABCC Cycling Coach
W/kg - 4.9
You weigh 51kg?
No 58kg now, that's an old figure from a few years ago. My w/kg last week was 4.32 so still some way to go from my top.
I am a skinny thing though, I really struggle to put any weight on.
W/kg - 4.9
As above I would say don't get hung up on a target power. Get your training right and do what you can.
harder/shorter intervals on the turbo, and a long weekend hilly ride.