What is an FTP in Cycling and Triathlon?

FTP testing, what does it mean?

Unlocking Athletic Excellence: What is an FTP in Cycling and Triathlon?

In the realm of cycling and endurance triathlon sports, where the pursuit of excellence knows no bounds, athletes immerse themselves in a world where every watt, every pedal stroke, and every heartbeat matters. Amidst this relentless quest for perfection, one acronym reigns supreme: FTP, or Functional Threshold Power. For cyclists and triathletes alike, FTP isn't just another metric—it's the cornerstone of their training regimen, the compass guiding them towards peak performance on the road and in the water.

why work with ftp in cycling?

FTP stands as the pinnacle of an athlete's power output— a benchmark to their physical prowess and endurance capabilities. In a nutshell FTP represents the maximum sustainable power a cyclist or triathlete can maintain over an extended duration without succumbing to fatigue. Through rigorous testing protocols and precise data analysis, athletes ascertain their FTP, paving the way for targeted training strategies and strategic race execution.

Cycling: Where FTP Reigns Supreme

In the dynamic arena of cycling, FTP remains supreme for data for any athlete with a power meter or smart trainer and takes president over other data in most instance on almost every aspect of an athlete's journey:

WHY WORKING WITH FTP MEANS TRAINING PRESICION

Ever worked with heart rate in cycling but then turned around and hit a massive headwind and now your unsure of what to do with the data? Stick to the heart rate prescribed and blow yourself up, or ride to easily with the wind behind you can be disastrous on race day. FTP helps coaches guide cyclists and triathletes through the labyrinth of training protocols and workout intensities. By delineating distinct training zones based on a percentage of their FTP, coaches will develop tailor made workouts to elicit specific physiological adaptations, whether it's bolstering aerobic endurance or honing anaerobic capacity.

Performance Benchmarking: For cyclists, FTP isn't just a number—it's a number to benchmark progress, in which athletes and their coaches measure their fitness gains and performance improvements. Tracking changes in FTP over time empowers cyclists to fine-tune their training programs, optimise their race-day strategies, and pursue excellence with unwavering determination.

Tactical Race Pacing: During cycling and triathlon competitions, FTP knowledge empowers cyclists and triathletes to orchestrate their efforts with surgical precision, modulating their power output to match the demands of the terrain and the dynamics of the peloton or race. Armed with an intimate understanding of their sustainable power threshold, cyclists and triathletes navigate the racecourse with confidence, conserving energy for decisive moments and surging ahead. Especially important when racing in ironman or long course endurance cycling events.

I work with my athletes to understand what FTP an athletes should be racing at as every athlete is different. Some athletes can race at a higher FTP that others given their body make up, athletic history and abilities.

How to get the most out of your FTP when racing?

Triathlon: Integrating FTP for Multisport Mastery.

For coaching support and programming to guide you through your FTP testing. Please contact TriMotivate Performance Triathlon Coaching

Renee Ker - Accredited Performance Triathlon Coach, Cycling Track and Skills Coach and Accredited Ironman Coach

How to work out your MAHR - maximum aerobic heart rate

How to work out the 180 Formula for your maximum aerobic training heart rate

To find your maximum aerobic training heart rate, there are two important steps.

1. Subtract your age from 180.

2. Adjust this number by selecting among the following categories the one that best matches your fitness and health profile:

ADJUSTMENTS TO MAHR - (maximum aerobic training heart rate)

MINUS TEN -   If you have or are recovering from a major illness (heart disease, any operation or hospital stay, etc.) or are on any regular medication.  

MINUS FIVE -   If you are injured, have regressed in training or competition, get more than two colds or bouts of flu per year, have allergies or asthma, or if you have been inconsistent or are just getting back into training, 

KEEP THE NUMBER WHERE IT IS  If you have been training consistently (at least four times weekly) for up to two years without any of the problems in the above two alterations, keep the number (180–age) the same.

ADD FIVE If you have been training for more than two years without any of the problems in the first two adjustments and have made progress in competition without injury.

ADD TEN  for those over the age of 65

For example, if you are 30 years old and fit into the category where you have been injured and regressing back to training, you follow the following calculation to get your MAHR (maximum aerobic heart rate)   180–30 (age) =150. Then 150–5=145 beats per minute (bpm).

In this example, 145 must be the highest heart rate for all training. This allows you to most efficiently build an aerobic base. Training above this heart rate rapidly incorporates anaerobic function, something we use for specific anaerobic sessions..

Exemptions:

• Tor athletes under 16 years old the heart rate formula of 165 start point is best

• Not all athletes fit the same MAHR rule, this is for a guide lines only. As a coach I also like to go on RPE or rate of perceived effort alongside this, as well as % of max which will be covered in another article.

Once you have worked out your MAHR or maximum aerobic training heart rate, you can subtract another 10 BPM and that is your training aerobic zone.  For instance.. I am 39 years old with a long history of training so 180-39+5 = 146, that maeans my aerobic zone is 136-146.

Allot of athletes have trouble with this but i say it over and over again. You need to go slow to go fast. Its not called base fitness for nothing.  Happy Training. 

To get the most accurate heart rate data

The MOST accurate way for ensuring your training in the right heart rate zone without am expensive VO2max or lactate test is through a Threshold heart rate test, which is very different from the MAHR rest as above. This is done through a field test.

What do I need to be ready for a Field Test?

✅You need to be able to run 7.5km and have had a good lead up to it such as at lest 2 months of continuous running safely increasing distances.

✅You need a Garmin or other relevant heart rate data recording device

✅Be without injury or illness

Get in touch with Performance Triathlon Coach Renee Ker by completing the links below and for just $80 AUD you will receive your own personal heart rate data chart for cycling and running as well as a pace chart!

Threshold Heart Rate Testing and charts

A$80.00

One time

Sign Up

Buy your custom Threshold Heart Rate data in the TriMotivate Shop or through the above link. A email will be sent to you explaining the next steps

WHATS INCLUDED

✅Information on testing conditions and how to conduct your own field test.

✅Have your Heart rate data analyzed by Performance Coach Renee Ker

✅Receive heart rate data charts for cycling and/ or running

✅Obtain information on what specific heart rate zones you should be training in based on your goals.

✅Receive run pacing charts

✅Option to have you heart rate zones set into Training Peaks (included) , or a free account if you don’t have one already

Within 7 days you will receive information on the testing. With in one week of testing you will receive the zones, pace charts and optional Training peaks zones set up.