Adjust training in line with FTP?

The foundations for successful riding

Adjust training in line with FTP?

Postby Crawf » Mon Feb 18, 2013 9:24 am

Quick question, power newbie here, recently started training with power and my FTP has risen 30w+ over the last 50 days.
What approach should I take to see out the 90 days I had planned?

- Carry on at the initial FTP wattage?
- Or go with the new wattage and adjust all zones & workouts accordingly?
Crawf
 
Posts: 1647
Joined: Wed Jan 09, 2008 8:20 pm

by BNA » Mon Feb 18, 2013 10:19 am

BNA
 

Re: Adjust training in line with FTP?

Postby Alex Simmons/RST » Mon Feb 18, 2013 10:19 am

Crawf wrote:Quick question, power newbie here, recently started training with power and my FTP has risen 30w+ over the last 50 days.
What approach should I take to see out the 90 days I had planned?

- Carry on at the initial FTP wattage?
- Or go with the new wattage and adjust all zones & workouts accordingly?

Well you should adjust power training levels to reflect your current fitness levels, but as to what training you should be doing and whether your original plans needs modifying, that's a different question and not really possible to answer with a general response.

The original plan ridden at updated power levels may well be just right, or it might be that you are ready for a different level of workload, or a change in training emphasis. Hard to say, it's very individual.

But if you are seeing good progress, then something is working and so suggest you just stay the course with updated training levels and see how it goes. A large part of improvement comes from applying some sound basic principles, with one of those being consistency. The nice thing about having an objective measure to add to your subject sensations is that you can determine if training is actually having a desirable effect.
User avatar
Alex Simmons/RST
Expert
 
Posts: 3374
Joined: Fri May 02, 2008 3:51 pm

Re: Adjust training in line with FTP?

Postby Le Velo » Tue Feb 19, 2013 10:14 pm

30 watts is a very solid increase.
Anything in particular in your training that you can attribute such gain?
I am starting to use power also in my training and still getting my head around it all
Crawl, feel free to share your training program :D
Image
User avatar
Le Velo
 
Posts: 534
Joined: Mon Apr 04, 2011 10:59 pm

Re: Adjust training in line with FTP?

Postby Crawf » Wed Feb 20, 2013 8:19 am

Nothing spesh, just consistency, structure & too many 4am starts.
I don't think 30w is a big jump if you suck in the first place :) I think another 20w is very achievable though.
Crawf
 
Posts: 1647
Joined: Wed Jan 09, 2008 8:20 pm

Re: Adjust training in line with FTP?

Postby craigg » Thu Mar 07, 2013 2:40 pm

Yes, you should perform a baseline test every month and adjust your ftp based on that.

I do a 20min ITT and use the normalised power - 5% as FTP. Doing this will keep yur IF and TSS accurate and relevant for planning your training loads.
craigg
 
Posts: 67
Joined: Wed Jan 28, 2009 1:21 pm

Re: Adjust training in line with FTP?

Postby Alex Simmons/RST » Thu Mar 07, 2013 5:46 pm

craigg wrote:Yes, you should perform a baseline test every month and adjust your ftp based on that.

I do a 20min ITT and use the normalised power - 5% as FTP. Doing this will keep yur IF and TSS accurate and relevant for planning your training loads.

That would over estimate FTP for the majority of people.

FTP is typically in the range of 93 +/- 3% of maximal 20-min average power.
User avatar
Alex Simmons/RST
Expert
 
Posts: 3374
Joined: Fri May 02, 2008 3:51 pm


Return to Training

Who is online

Users browsing this forum: 2wheels_mond



Popular Bike Shops
Torpedo 7 Torpedo7 AU
Ground Effect Ground Effect NZ
Chain Reaction Cycles CRC UK
Wiggle Wiggle UK
Ebay Ebay AU



InTouch with BNA
“Bicycles BNA Twitter
“Bicycles BNA Facebook
“Google+ BNA Google+
“Bicycles BNA Newsletter