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An indoor trainer will help you take your riding to the next level, so if you haven’t gotten one yet, do yourself a favour and invest in one. Focusing on improving various aspects of your training will help you improve even further.
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One way to get even better on your bike is to focus on improving your FTP. FTP stands for Functional Threshold Power. It measures the highest power you can hold for an hour, measured in watts. It takes into consideration your weight and heart rate when establishing your FTP, and you can use this as a measuring tool every 4 – 6 weeks. If your FTP goes up and your weight stays the same or drops, you’re improving. A 20-minute flat-out FTP test will help you establish your FTP, and it’s expressed as watts per kilogram (power produced divided by your weight).
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Following a 6-week FTP program will help you stay focused, motivated, and accountable. If you want a plan to follow, have a look at the following FTP plan from Training Peaks.
1. Try get in one longer (2 – 3 hour) ride on the weekends with climbs.
2. Focus on completing 3 FTP interval sessions with your trainer per week.
3. If you have time, active recovery sessions are great to keep your legs moving.
With structured FTP training, you’ll save time and increase your strength with every week you complete. Send us a message, and let’s get you strong.
