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What's better for improving FTP?

Old 04-27-07, 02:05 PM
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EvilGoodGuy
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What's better for improving FTP?

What's better for improving FTP? Training slightly above, at, or below FTP?
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Old 04-27-07, 02:07 PM
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"The good book" says that the 'sweet spot' is at the high end of zone 3 and the low end of zone 4, FWIW.
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Old 04-27-07, 02:27 PM
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According to a number of people (and shown quite nicely in Hunter Allen's book) there is a wide range of power that trains FTP. However, the sweet spot zone that Dr.Pete mentions is great because you can work out at that level for a lot longer than at FTP or slightly above it. So it's more bang for your buck
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Old 04-27-07, 02:33 PM
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This will be a personal thing. But I tend to prefer just below FTP. I know what that is on KK, and I try to keep that velocity constant for my 20 minute intervals.
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Old 04-27-07, 02:49 PM
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Slightly off topic but I was wondering this today about other intervals too. Does 1 minute and 5 minute power get better by just trying to go harder each time or are you supposed to train in zones slightly under them too?
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Old 04-27-07, 02:56 PM
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Originally Posted by riskus
Slightly off topic but I was wondering this today about other intervals too. Does 1 minute and 5 minute power get better by just trying to go harder each time or are you supposed to train in zones slightly under them too?
YMMV, but I can't hold my 1-minute max power for more than, well, a minute. My 1-minute power right now is 608W, but when I'm doing my 1-minute intervals I shoot for around 450W just because I can't do a full set of intervals at 600 without blowing up.
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Old 04-27-07, 03:00 PM
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i wish i had 600w for 1 min!

I guess I will just stick to the one workout in the book tonight. 8x2 at 130% and 3x1 at 140%
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Old 04-27-07, 03:02 PM
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Originally Posted by riskus
i wish i had 600w for 1 min!
I wish I had less than 91 kg.
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Old 04-27-07, 03:06 PM
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ok i feel a little better now with my 500
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Old 04-27-07, 03:15 PM
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Originally Posted by riskus
ok i feel a little better now with my 500
The nice thing about discussing power output is that if I just leave out the denominator people might actually mistake me for a strong cyclist.
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Old 04-27-07, 03:25 PM
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or a weak one
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Old 04-27-07, 03:36 PM
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Originally Posted by riskus
ok i feel a little better now with my 500
Is that outside or on a trainer? IME, you'll get a much bigger number outdoors than indoors.

Part of it is technique, so if you just want to be able to say you have a great 1-minute power number then you need to practice your one minute testing when you're fresh. But obviously that's not the point, as you well know. The point is to become a better cyclist and power numbers at various intervals are simply an indicator.

The thing I struggle with is that the numbers I can pump out when I'm fresh are much higher than what I can do at the end of a two hour race--but it's what I can do at the end of the race that matters, not what I can do around town when I'm fresh. To wit: my "real world" best 1-minute power (i.e. at the end of a road race) is 130 watts less than my contrived 1-minute best. Same goes for my 5-second sprint.

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Old 04-27-07, 03:48 PM
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its from off the trainer. 1 minute power is my weakpoint like main others it seems. Ive never trained it though.

I agree with what you are saying too, Steve. I think doing training intervals like the "race winning intervals" are more important than doing intervals to improve the PT numbers.
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Old 04-27-07, 03:51 PM
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Originally Posted by zimbo
The thing I struggle with is that the numbers I can pump out when I'm fresh are much higher than what I can do at the end of a two hour race--but it's what I can do at the end of the race that matters, not what I can do around town when I'm fresh. To wit: my "real world" best 1-minute power (i.e. at the end of a road race) is 130 watts less than my contrived 1-minute best. Same goes for my 5-second sprint.

--Steve
Pudding ingredients taste better when combined, even if it ruins the eggs.
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