How do I increase my FTP (Functional Threshold Power*) A question I am positive you have asked or thought about at some point! 

The thing about FTP is that for most beginners or even experienced riders, it becomes an overarching end game goal. This is something that holds the rider back…YES…holds them back.

FTP is a starting point at best. It is a measure best used to create training zones and not define you as a rider. I could show you riders with similar FTP scores that achieve wide ranging results in training, sportive events and/or races. 

Your FTP is a mere acorn seed in the growth of your fitness. 

To make sure you don’t fall foul of FTP chasing you must start by asking yourself what you think you can achieve with a bigger FTP? Will you climb better, will you be able to ride further, will you stop being last to café on the group ride?

Having a larger FTP means your fitness is rising but this means that so many others of your cycling ‘spectrum’ are increasing as well OR are they??

As you get fitter you get faster? Agreed? Then there should also be big gains in your handling skills, your pedal efficiency, your braking skills etc. What is the point of having a great engine if you drive like ‘Miss Daisy!’ 

These are just a few areas of the ‘cycling spectrum’ but my point is that you need to understand that all workouts will generally fall into the ‘aerobic’ genre and FTP is just aerobic power! It is about using oxygen to break down glycogen to produce energy. The better you get at this the further, higher, faster you go before fatigue kicks in (usually because you go too fast for present fitness level, don’t fuel well enough and are muscular/skeletal inefficient at pedalling on your present bike set up) 

I ask folks if they could walk 20 miles in a day? Yes of course Coach, it’s only walking they reply! 

‘Ok – do it!’

After 10 miles they often quit as their feet are blistered or their ankles hurt or they feel knackered! 

BUT it’s only walking……

The fact is that all movement places extra demand on your aerobic capacity. The more experience you get at walking long distances the better you get. So, the more you cycle the better your aerobic capabilities get! So, to improve your FTP start by thinking of every activity being an FTP stimulator. All exercise that overloads your lungs, heart, muscles, joints etc is moving your FTP! The LOAD (or intensity) you place on your system will represent the response and adaptation you get (if you are smart enough to understand the recovery process… from all workouts!)

So, the only structure that you need in the first phases is that you move your ass! Any exercise is better than no exercise! Riding 3-4 times a week for at least 3-4 hours in total will move your FTP.

So rather than set an FTP target as a goal, set a time span that you will ride for or get more advanced and set a distance challenge. Even if you are experienced and have ridden for years, set yourself a 2021 summer challenge – ideally a solo challenge so you know that YOU and YOU alone conquered it! I guarantee you that without focusing on it … your FTP will go up!

If you want more tips on building FTP then check out this week's VIDEO PODCAST where I outline some tips and strategies.

If you want more info about building your fitness, then get in touch via email or book a call with me.

Stay Safe and Keep Spinning.

Kind regards,

Scott Maclean

Kinetic Cycle Coaching

Head Coach

Mobile: 07933158473

Web: www.kineticcyclecoaching.com

Coaching | Bike Fitting | Nutrition

*FTP stands for Functional Threshold Power, which is defined as the highest average power you can sustain for approximately an hour, measured in watts.