To further raise your FTP, he recommends longer intervals at or above FTP. “Longer-duration, lower-intensity rides should be a staple, as these help to bring about a range of aerobic adaptations without a great deal of physiological stress, and particularly help develop abilities like fat oxidation, which is a key determinant of FTP,” he says. Whether you opt for a pyramidal (little high intensity, some medium intensity and more low intensity) or polarised (little high intensity, almost no medium intensity and lots of low intensity) training approach, base training is essential, according to Bell. Instead of just riding along and hoping for the best, spend time riding in specific zones. In short, train, ideally following a structured training plan. Interval training is a tried and tested way to improve your FTP.
#DEFINE ENDURANCE ECOMOY SOFTWARE#
Then enter your CP number into the Pacing Calculator part of the software to estimate the power you can hold for 3 to 20 minutes.
#DEFINE ENDURANCE ECOMOY SERIES#
You can work out your CP by inputting your average power from a series of maximal efforts into a Critical Power calculator. Starting a 20-minute climb? Let your buddies blow themselves up going hard for the first couple of minutes while you carefully pace out your effort, riding at your FTP.Ĭritical Power (CP), a similar metric to FTP, is better still for pacing (and many coaches’ preferred testing method). The more you ride with a power meter, the more you will understand your abilities. This shows why it’s helpful to have a power meter quantify your power production instead of just relying on feel. The first time you do a 20-minute test, you will probably start out too hard and see your wattage number fade gradually – even if the effort feels the same, start to finish. Riding based on FTP is one of the best pacing methods.
If you don’t have a coach, subjectively assess your strengths and weaknesses to determine which percentage to use. “For athletes who sit between these two extremes, we’d go with something in between, for example 93 per cent.” “For athletes who are more ‘diesel engines’, and who have a smaller delta between their five-minute maximal power and their 20-minute maximal power, we’ll use roughly 95 per cent. “For athletes who are particularly ‘punchy’ and can produce power outputs over durations of two minutes to five minutes that are far above their 20-minute power, then we’ll generally estimate FTP at around 90 per cent of 20-minute power,” he explains. But this doesn’t work for every athlete.Ĭoach Tom Bell, co-founder of High North Performance with Dr Emma Wilkins, adjusts the percentage according to an athlete’s characteristics. The standard practice is to use 95 per cent of your 20-minute power as your FTP. More explosive riders might need to use a lower percentage of their test score than ‘diesel engines’.
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