"The 33"-Road Bike Racing - Best workout for increasing FTP and why..

So I have a couple of months to work on longer efforts. My goals are to improve my 40k TT and improve my 56 mile tri bike leg in September. My short term power numbers are OK but my FTP is the relative weak point at about 250 watts. I'd like to see 300 watts by the end of the year. Reasonable? Unreasonable? Who knows. I'm 180 lbs, 5'9", probably not going to drop weight to much below 170, so I need powah! :D

Tell me what you do for FTP increases and why. 2x20 intervals? Just ride more in general? Leg presses for the guads? :p

I'm currently doing 1 day a week where I do 2x20 or just a long time trial effort on the tri bike, 1 day of short intervals (bridge repeats), and a couple of reasonably hard group ride days. Fill out my time with easy spins to do my swim and run workouts. I managed 700 miles last month, about all that my schedule allows.

2X20s are good for increasing TT power. Remember your ftp on your road bike might be(most likley) higher than on your TT bike. In the case of TT/Tri is is more important to be aero and sacrifice some power.

Can you please clarify what 2x20's are?

intervals right at your FTP. Any where from 6 minutes at the minimum, up to 30 minutes. To prepare for a 40 k TT, you wan to build up to a total of 60 minutes work. Doing it as 6x10's (on 5 minutes rest) has virtually the samebeneift as doing 3x20, and comes at less of a psychological cost.

You can very how long you make the intervals, but the basic premise is sustained work right at FTP.

Doing it as 6x10's (on 5 minutes rest) has virtually the samebeneift as doing 3x20, and comes at less of a psychological cost.

I like the idea of 6x10s better than 2x20s. For one thing, I like to go somewhere when I ride, and it's hard to find places where you can go 20 minutes without stopping for a light or something similar. And you're right, I dread the 20 minute intervals. Tomorrow night is FT night; I'll report back. :)

Can you please clarify what 2x20's are?

2, 20 minute intervals @ or just below threshold power. I prefer 3 x 20's in the sweet spot (91%), and prefer even more just doing an hour and a half sweet spot straight through (88-89%).

Sweet spot reference:
http://www.fascatcoaching.com/sweetspot.html

5x1 for as long as you can. 5 mins at ftp, 1 min slightly above. Repeat as long as you can. If you prefer, do the 6x10 this way: 5 mins at ftp, 1 at above, 4 at ftp... keep doing this instead of your usual 2x20 or whatever at ftp.. this will boost power. Be sure you have done a lot of work at steady ftp first before attempting this.

what is the best way to find ftp, i read 3 or 4 different test this morning and wasnt sure.

what is the best way to find ftp, i read 3 or 4 different test this morning and wasnt sure.

The best way is to time trial for an hour and it will be your average power for that duration.

Aight.

Id suggest the easiest way-- 20 minute field test- preferably all uphill (nothing too steep 5-6% grade will suffice). Then take off 5% from that average and you have appx your ftp. This is much easier to repeat for future testing and comparison than doing 1 hr field tests. Be sure you are thoroughly rested a couple days. Then do a good warm-up prior to the test.

The best for FTP increases? 1) Base (endurance/recovery wattages) - lots of it. 2) low tempo wattages (80-85% of FTP).