Click through for some definitions you'll need to know when you start training with power:<\/p>\n
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![\"Powertap](\"https:\/\/tailwind-coaching.com\/wp-content\/uploads\/2012\/07\/photo-3-150x150.jpg\" "\\"Powertap")
<\/a>Training with power – key terms you need to know<\/h2>\nIt helps to know what we're talking about, right? \u00a0So let's take a look at some terminology surrounding training with power.<\/p>\n
Functional Threshold Power<\/a>:<\/strong> Abbreviated FTP, it is the measure of wattage you can produce at one hour without fatigue. \u00a0This roughly corresponds to lactate threshold or aerobic threshold\u00a0and is best measured by a 60 minute TT (although there are other ways we'll discuss later.)<\/p>\nPower to Weight Ratio:<\/strong> A simple mathematical formula, usually expressed in Watts\/Kilogram (of body weight) that essentially defines the ability to propel yourself (and your bike) down the road. \u00a0Raising this ratio is typically a key to improving your racing and training success. \u00a0It's especially important to consider when the road tilts uphill.<\/p>\nPower Training Levels:<\/strong> Along with FTP, these dictate (roughly) the energy systems used at certain power levels and allow a rider to train specific systems to get specific gains. \u00a0These may be described as “zones” or “levels” interchangeably.<\/p>\nPower Profile:<\/strong> One of two metrics that will help you identify strengths and weaknesses. \u00a0It is also a key way to determine if you are putting too much time into one specific energy system and neglecting others. \u00a0It determines power\/weight ratio for various “critical power” points and gauges them versus typical power\/weight ratios for various racing categories.<\/p>\nFatigue Resistance Profile:<\/strong> The second key to identifying strengths and weaknesses. \u00a0A fatigue resistance profile helps you to determine what your “winning strategy” should be. \u00a0Will you be the drag racing sprinter who goes from 300 meters out or the guy who can blow the doors off a Ferrari in the last 50 meters? \u00a0Do you solo in from the 5K to go banner or do you save it for the Flamme Rouge? \u00a0The fatigue resistance profile helps you tailor your strategy to your strengths.<\/p>\nWe'll start with an overview of FTP and power to weight, with the other factors being reviewed in later posts.<\/p>\n
Functional Threshold Power<\/h3>\n
As stated above, Functional Threshold Power (FTP) is a measure of how many watts an athlete can produce for an hour without dropping off. \u00a0It is an excellent measure and predictor of performance. \u00a0It is also the basis of measuring all workouts and is how we determine effort levels for intervals. \u00a0You can also think about it as the sustainable 100% level. \u00a0You'll know from experience that if you go out and hammer for all you're worth for about 1 minute, you certainly can't maintain that pace for an hour. \u00a0If you go out and spin easy, you know you can probably do that for a long time. \u00a0Essentially, it boils down to this: efforts below FTP are sustainable, efforts above FTP are not.<\/p>\n
So how do we find our FTP?<\/p>\n
Calculating FTP through a true 60 minute TT is the ideal way to determine what your FTP is. \u00a0But let's be realistic: there are very few times we're willing to sit on a trainer for an hour and pedal at TT power. \u00a0If you're outside, the chances of finding a route with few hills, cars, intersections, stop lights, stop signs and a lack of variable wind is just about nil. \u00a0On top of those issues, very often indoor and outdoor 60 minute FTP tests yield quite different results. \u00a0Bearing all those factors in mind, ideally,\u00a0<\/em>you'd have a 60 minute (25-ish mile) TT from a race which you can reference\u00a0because that is the best way to measure FTP.<\/p>\n![\"20](\"https:\/\/tailwind-coaching.com\/wp-content\/uploads\/2012\/07\/FTP-298x300.jpg\" "\\"20")
<\/a>Barring that, a 20-minute test is the next best thing. \u00a0A 20 minute TT is much easier to accomplish both indoors and out, and simply multiplying the 20-minute average power by .95 will give you FTP (within a few percentage points of accuracy.) \u00a0For example, an athlete does his “20-minute test” and he averages 233 watts over 20 minutes. \u00a0 Multiplied by .95 gives us 221 watts FTP. \u00a0Remember this number for later, because this will be our “100% sustainable” effort that we base our power training zones on. \u00a0It is also what we use to predict power to weight, which is a good predictor of performance.<\/p>\nPower to Weight Ratio<\/h3>\n
As stated before, power to weight ratio is a key determinate in cycling performance, particularly when climbing. \u00a0Overall, it gives a good picture of how successful an athlete can be, but its value is limited in flat terrain. \u00a0Take our athlete above with the 221 watts FTP. \u00a0Assuming he is a larger athlete, say about 180 pounds (about 82 kilograms) he would have a power to weight ratio of about 2.6 W\/Kg (221W\/82Kg.) \u00a0This would put him squarely at the Cat 5 level of racing.<\/p>\n
However, if a 65Kg athlete puts out the same power, he would have a power\/weight ratio of about 3.4 W\/Kg. \u00a0This would put said athlete squarely at the Cat 4 level.<\/p>\n
![\"Power\/Weight](\"https:\/\/tailwind-coaching.com\/wp-content\/uploads\/2012\/07\/Screen-Shot-2012-07-09-at-9.25.01-PM.png\" "\\"Power\/Weight")
<\/p>\n
With that example in mind, imagine how you can improve by simply losing weight? \u00a0Every pound shed increases the power\/weight ratio, making weight loss “free speed” at the end of the day. \u00a0This will be most noticeable in hilly terrain where it's well known that carrying around extra weight will do nothing but slow you down. \u00a0Consider the graphic above: that 65Kg rider only has to ride about 12% over threshold\u00a0to climb at4+ W\/Kg. \u00a0That 82Kg rider has to put out around 331 watts in order to hit 4+ W\/Kg. \u00a0Assuming both riders have the same FTP, the 82Kg rider needs to ride at 150% FTP just to keep up with the skinny guy! \u00a0You'll see later on that this is near on impossible due to the energy systems involved<\/a>. \u00a0Now if that's not motivation to lose a few inches off the midsection, I'm not sure what is.<\/p>\n
Power to Weight Ratio:<\/strong> A simple mathematical formula, usually expressed in Watts\/Kilogram (of body weight) that essentially defines the ability to propel yourself (and your bike) down the road. \u00a0Raising this ratio is typically a key to improving your racing and training success. \u00a0It's especially important to consider when the road tilts uphill.<\/p>\n Power Training Levels:<\/strong> Along with FTP, these dictate (roughly) the energy systems used at certain power levels and allow a rider to train specific systems to get specific gains. \u00a0These may be described as “zones” or “levels” interchangeably.<\/p>\n Power Profile:<\/strong> One of two metrics that will help you identify strengths and weaknesses. \u00a0It is also a key way to determine if you are putting too much time into one specific energy system and neglecting others. \u00a0It determines power\/weight ratio for various “critical power” points and gauges them versus typical power\/weight ratios for various racing categories.<\/p>\n Fatigue Resistance Profile:<\/strong> The second key to identifying strengths and weaknesses. \u00a0A fatigue resistance profile helps you to determine what your “winning strategy” should be. \u00a0Will you be the drag racing sprinter who goes from 300 meters out or the guy who can blow the doors off a Ferrari in the last 50 meters? \u00a0Do you solo in from the 5K to go banner or do you save it for the Flamme Rouge? \u00a0The fatigue resistance profile helps you tailor your strategy to your strengths.<\/p>\n We'll start with an overview of FTP and power to weight, with the other factors being reviewed in later posts.<\/p>\n As stated above, Functional Threshold Power (FTP) is a measure of how many watts an athlete can produce for an hour without dropping off. \u00a0It is an excellent measure and predictor of performance. \u00a0It is also the basis of measuring all workouts and is how we determine effort levels for intervals. \u00a0You can also think about it as the sustainable 100% level. \u00a0You'll know from experience that if you go out and hammer for all you're worth for about 1 minute, you certainly can't maintain that pace for an hour. \u00a0If you go out and spin easy, you know you can probably do that for a long time. \u00a0Essentially, it boils down to this: efforts below FTP are sustainable, efforts above FTP are not.<\/p>\n So how do we find our FTP?<\/p>\n Calculating FTP through a true 60 minute TT is the ideal way to determine what your FTP is. \u00a0But let's be realistic: there are very few times we're willing to sit on a trainer for an hour and pedal at TT power. \u00a0If you're outside, the chances of finding a route with few hills, cars, intersections, stop lights, stop signs and a lack of variable wind is just about nil. \u00a0On top of those issues, very often indoor and outdoor 60 minute FTP tests yield quite different results. \u00a0Bearing all those factors in mind, ideally,\u00a0<\/em>you'd have a 60 minute (25-ish mile) TT from a race which you can reference\u00a0because that is the best way to measure FTP.<\/p>\n As stated before, power to weight ratio is a key determinate in cycling performance, particularly when climbing. \u00a0Overall, it gives a good picture of how successful an athlete can be, but its value is limited in flat terrain. \u00a0Take our athlete above with the 221 watts FTP. \u00a0Assuming he is a larger athlete, say about 180 pounds (about 82 kilograms) he would have a power to weight ratio of about 2.6 W\/Kg (221W\/82Kg.) \u00a0This would put him squarely at the Cat 5 level of racing.<\/p>\n However, if a 65Kg athlete puts out the same power, he would have a power\/weight ratio of about 3.4 W\/Kg. \u00a0This would put said athlete squarely at the Cat 4 level.<\/p>\n With that example in mind, imagine how you can improve by simply losing weight? \u00a0Every pound shed increases the power\/weight ratio, making weight loss “free speed” at the end of the day. \u00a0This will be most noticeable in hilly terrain where it's well known that carrying around extra weight will do nothing but slow you down. \u00a0Consider the graphic above: that 65Kg rider only has to ride about 12% over threshold\u00a0to climb at4+ W\/Kg. \u00a0That 82Kg rider has to put out around 331 watts in order to hit 4+ W\/Kg. \u00a0Assuming both riders have the same FTP, the 82Kg rider needs to ride at 150% FTP just to keep up with the skinny guy! \u00a0You'll see later on that this is near on impossible due to the energy systems involved<\/a>. \u00a0Now if that's not motivation to lose a few inches off the midsection, I'm not sure what is.<\/p>\nFunctional Threshold Power<\/h3>\n
<\/a>Barring that, a 20-minute test is the next best thing. \u00a0A 20 minute TT is much easier to accomplish both indoors and out, and simply multiplying the 20-minute average power by .95 will give you FTP (within a few percentage points of accuracy.) \u00a0For example, an athlete does his “20-minute test” and he averages 233 watts over 20 minutes. \u00a0 Multiplied by .95 gives us 221 watts FTP. \u00a0Remember this number for later, because this will be our “100% sustainable” effort that we base our power training zones on. \u00a0It is also what we use to predict power to weight, which is a good predictor of performance.<\/p>\nPower to Weight Ratio<\/h3>\n
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