How To Improve Your FTP: 3 Training Sessions from a WorldTour Cycling Coach
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- Опубликовано: 5 июн 2024
- I sat down with WorldTour performance coach, John Wakefield, to discuss how to do three training sessions to improve their functional threshold power. I also ask John a number of questions around the importance of FTP to ones cycling performance, and find out how to train FTP if one doesn't have a power meter or heart rate monitor.
A big thank you to John for his knowledge and openness in sharing this training information. If you're interested in being coached by John and Science To Sport (from anywhere in the world), head to www.sciencetosport.com.
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Please note: the training sessions discussed in this video are designed to improve your cycling ability when followed correctly. They should not be attempted without sufficient warm up. Please always ride safely, on roads with minimal traffic and pedestrians, and never go beyond your limit. The best fitness gains will come from following each session properly, maximising your rest periods, eating properly before, during, and after your rides, and consulting your coach or dietician if you have questions. This video is a guide only and does not constitute an a training plan written specifically for you.
00:00 Intro
01:55 Why is FTP relevant?
03:55 How to test your FTP
04:15 Training session ONE
05:30 Who needs a good FTP?
06:44 Training session TWO
07:54 Can you over-train your FTP?
09:34 Training session THREE
12:30 BONUS training session
13:44 How much improvement will happen?
18:45 How to improve FTP without a power meter or HRM
20:53 Final advice from John
This interview was filmed at the Science 2 Sport lab in Girona, Catalunya, Spain; a cycling mecca that has been home to many professional cyclists including Ben O'Connor, Jack Haig, Esteban Chaves, Ryan Mullen, George Bennett, James Knox, Dorian Godon, Jay Vine, and at one point George Hincappie, Lance Armstrong and Tyler Hamilton. Girona is used for training for races such as the Tour de France, Volta Catalunya, Vuelta Espana, Paris-Nice, Giro d'Italia and more. Teams such as Bora-Hansgrohe, INEOS-Grenadiers, Israel-Premier Tech Pro Cycling, Human Powered Health, Quick-Step Alpha Vinyl Team, UAE Team Emirates and others use Girona for team training camps and rider testing. 
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It would be an interesting RUclips series if John worked with an amateur cyclist racing on Zwift for 6 months.
I think another test case would better prove out the methods. Take an experienced cyclist who has been training (but not structured) and racing for several years, and make changes to their training program. See what the results would be. I think this would more appropriately apply to the majority of cyclists. But any real world experiments are always interesting. Just don't take a brand new rider who will improve regardless of training program. But Zwift will show pure strength improvements as the racing there is almost a TT effort regardless of course.
Nobody cares about Zwift, it’s just a cartoon not even close to real racing.
Get off your '96 rollers and out of your Mothers basement and get a job, if you have nothin' positive to add then shut ur 5-hole@@occyman
You seem fun @@occyman
The amateur would get faster. The end
He's right about fueling. Do not diet on the bike. You're not training a big percentage of your life. Starving yourself of energy in the 0.5, 1 or 2% of the time you're training has a big effect on your training and a very insignificant effect on the calories you consume per month or per year.
Given he’s wearing a Depeche Mode tee, I love him!
These conversations with John Wakefield are excellent. Like most cyclists, I tend to suffer from paralysis by analysis, but now I just walk out the door and smash these FTP efforts. Quite liberating not to have to ponder the absolute optimal recovery period, or length/duration of sets. Just get it done! Chapeau!!!
The best training advice I've heard on YT. Simple, clear and concise.
I really like all content that you are producing with John Wakefield. You are sharing essential things that not only interesting to know but also give a vision of how to grow in a cycling journey :)
Solid content. Appreciate this interview
It’s great to simplify the workouts. There are so many that you can get paralysis by analysis 😂
These are the best cycling coaching videos I’ve found on RUclips! I hope this channel grows for you. I liked his advice at the end not to rush it. I’m always thinking I need to hurry up and get faster but this video reminded me I need to just enjoy the process and stay consistent.
Really like John’s manner in which he explains workouts and what is expected from the workout
great video with great insights once again, thanks!
This is how good the video is, it's motivating me, and making me look forward to trying to improve my FT P . Especially through a long winter.. cheers. Yes keep these coming.
Thanks Gary! Stoked to hear mate!
perfect timing! this has been my focus recently
Good stuff! Another one to review and jot down some notes!
Another great interview. A wealth of information from John and great questions. Many thanks for this!
Thanks Andrew 🙌🏼
Awesome vid guys. thanks!
Appreciate the insight. Kind of hit a plateau this year in cx racing and need to improve (next year)…think those longer threshold workouts might help….thanks!
GREAT video, Tristan! Thank you :)
Moltes Graçies! Thank you for sharing! What a treat!
Excellent video, he made self coaching look simple. I appreciate all the advices and training plans. Thank you so much for for sharing such valuable knowledge
Thanks mate! Really glad you got something out of it. 🙏🏼
Would love to see some videos regarding training for difficult Gran Fondos with lots of climbing. Also, so videos about training over 65 years old.
LOVE the Memento Mori tshirt!!! That is such a great album and tour. These seem like some super solid sessions that I'm gonna try and build into my Garmin training plans/workouts :)
Really insightful. Be interested to hear johns views on short threshold efforts vs longer.
Tristan, great video, "Don't rush it" has to be the best advice and one that everyone should have as their mantra. Great to see the subscribers climbing. Have saved a few of your Girona routes and will get the chance to try them soon. What's late September weather like? For now, cheers and all the very best. keep up the good work, Don
Thanks Don 🙏🏼 Late September is great. Mid-20’s but usually very humid still. But a great time of year to be here.
Great video! Request for a follow up is what sessions you should do in between these FTP sessions. What does John think of Pogacars zone 2 efforts vs zone 1?
love the intro!
Love this, awesome work !!!
Thanks mate! 🙏🏼
I already feel faster just watching.🤯
🚀🚀🚀
Great video, confirmed the answer to a question I always ask myself when I start an interval session and I immediately know I'm not on form. Do I stop and do zone 2 instead or dial it back and just get it done. Next time I wont feel guilty reducing the target power by 10%. 😅
Yes!! I can totally relate. It does feel like I’m banging my head against a brick wall every time I ride my bike 😂
Love this video - thanks to both of you. Question(s): General comments on the rest of the week's training? All Z2 riding, or another day of hard efforts? Assume it is okay to throw in a race (I'm thinking of winter indoor racing, once a week)? I guess the key would be to schedule proper easy days between the hard days?
It depends how you plan out your week - usually 2-3 hard sessions per week, with the other days being either easy (z1-2) or completely off the bike. The hard sessions can be a race, a vo2 set, longer z3 intervals, etc (depending on your goals), but I wouldn’t aim for any more than 3 hard sessions per week, and if you do that, make sure they’re properly spaced out.
Making note in my training book: Hitting head against wall makes you faster.
Love the vids. Others of your channel may be pure cyclists, but I do multiport, so important for me to realize not each day is a bike day....knitting it all together....
Yeah it’s a tough one making multiple sports work simultaneously. Hopefully there’s something in this one for you. 🙏🏼
Very helpful I train with wahoo systm plans been on plan all year. MAP and Threshold plans. Got Garmin 840 it's telling me in overreaching I am doing a lot of high end. Think single v02 sesh some over under and ftp blocks. The other x3 days easy with one rest day, see how that goes.
Awesome advice Tristan, no issues with the sound at all
🙏🏼 Thanks man
Great video thank you very much! Following the interviews with Inigo San Milan(trainer and doctor today at the UAE) he says a lot to train in zone 2 and in high intensity training to focus on heart rate as it is the most important meter for physiological gains than FTP tranning, since I know what happens inside me in physiological gain before and power is a consequence of that gain. Through this I started following Joe Friel's lactate average heart rate protocol and realized new parameters for heart rate training and improvement in lactate clearance. My question is: Can I do these intervals suggested in the interview using the average lactate heart rate from Joe Friel's protocol? Thanks
Fantastic content!!
Thank you! So glad you got something out of it. 🙏🏼
Appreciate reply...I've been riding zwift for 15 maths so maybe have had initial quick improvement
Hi Tristan, I'm not sure if this question has been asked, but all of these training videos are based around race seasons, what are the plans to stay at a good level all year round. I've just turned 51 and want to get more involved with ultra events, so I realise it's not just as easy to smash out a load of long endurance rides as you need the stimulus. I know consistency is the key to progression, but would a focus on the 2 sessions a week be better served towards longer near FTP intervals than really high effort intervals (The Wringer on Zwift). Really great conversations you're having that focus on the finer details of recovery and repeatability.....
"dont rush it".. patience is the key
Great content. Where is the final part of best/least favourite parts of tdf? I really liked Thise two other videos
I decided not to make it due to potential copyright risk. I’m glad you enjoyed them though..maybe something I can do more of in future, with the right licensing of footage.
One important advice: zone 2 is extremely important. I work with a professional coach now and he changed my training to 80% zone 2 and 20% above in a 10.5 hours week. Recovery after 3 weeks with 8 hours of just zone 2.
Great video! One question regarding the over/under: does the time not add up (10 min -> 2min/1min x 3 = 9min) or is there something I'm getting wrong?? Thanks!
Thank you 🙏🏼 You’re correct, the time doesn’t quite work out with those ones. You can just do the 9 minutes and then have the 10th minute as rest.
had the same question thanks
@tristantakevideo was that you filming Ben and Felix?
Is there a new video being released soon? :D
It’s my footage but not from an upcoming video. Just some archive stuff I wanted to use.
Is there a downside of having an average cadence of ~100RPM, when doing the 3x10min at 95-105% FTP Intervalls, instead of the recommended 85-95RPM ? Great Video!
Higher cadence generally puts more emphasis on cardiovascular fitness, lower cadence focuses on muscular endurance.
So you're probably gonna end up putting more emphasis on your cardio rather than developing muscular strength
@@2ball434 there is no research to back that up. Different people are more efficient at different RPM. Use the one that feels natural (which would typically be the one where you are most efficient)
@@JacobChristiansen1 exactly right. Efficiency is more important than the actual number. Higher is generally better, but not to the point that good form is lost.
So if you do these ftp sessions and zone 2 sessions, where do you put the vo2max and neuromuscular intervals?
Generally you wouldn’t train all of those in the one week. It would be too much load for your body. It’s also too much of a mix of everything. Choose one to two sessions to work on depending on your goals, do a block of those, then move onto something else.
If one were doing a weekly race would that take the place of the second threshold session?
For the recovery in between what percentage of ftp should we aim for?
Usually zone 1 and zone 2 (between 45-65%). The main thing is neither to completely freewheel/stop in between intervals, nor push higher than 70% as you won’t be recovered by the next one. Keep your legs moving while letting your breathing come back to normal. Hope that helps!
@@tristantakevideo ahmazing thank you so much!!!! I think this will make the ftp work much better. Thanks so much for the content
Do you have any plugin to add speed data, gradient and more to the video?
I use Garmin Virb software..it’s a free download and works with all devices
memento mori depeche mode . Good choice :)
What I have learned? Maybe that I‘m a weirdo. I really like 30/15s, much more than that cruel grinding around FTP for longer durations.
Could you make a video about how to make good RPE assessments? That‘s something I really struggle with. 30W more but with a cadence of over 90 often feel much easier to me than grinding a big gear, even at lower power.
Also something on durability would be great. I often test my sprint after a long ride but I guess that‘s only a part of the picture.
Higher RPM will generally generate higher watts without putting strain on your muscles, so often 30/15’s can feel more comfortable (for the first 5-7 minutes at least…) if your cardiovascular system can handle it. If you enjoy them, that’s great. If you can work in one threshold session a week though you’ll find you’ve got a bigger base to work those 30/15’s from, and your ability to do them at the end of a longer ride will improve.
@@tristantakevideo My coach does put them in. Most disgusting sessions are low cadence just below threshold with seated sprint at the end. Absolute leg breakers but I guess that‘s what you need at the end of a race.
@@tristantakevideo Maybe also rider type dependent. I‘m not a time trialist at all. 🙃
Sound quality is not at all that bad. No worries mate
Thanks mate 🙏🏼
Hi, I'd like to inquire about the posts on this account, either:
1. A 28-day training plan, or
2. How to improve your FTP
Which method or program is recommended for training, aiming to enhance performance, ability, and power? Considering I have a 25km climb KOM event in a month. Thanks.
I’d go for the 28 day training plan for sure 👌🏼
@@tristantakevideothx mate, i will create custom that on to zwift
@@tristantakevideoand after we finish until week four, then repeat to week one again ?
Just looping ?
Yeah, after you’re done with the 4th week, have a recovery week and start again, but lift all the intensity of the efforts by 3-5%.
@@tristantakevideo thanks mate 😊
Simple, not easy :D
Tristan brilliant stuff. I've learnt so much but as a diabetic cyclist, older cyclist I'm missing a huge chunk of information on how to deal with this.
I'm desperate to understand the balance between my daily diabetic food intake, and then days on the bike. It's hard.
Any help here would be amazing 👍
Learning by trying, diabetes is so individual. As a T1D a CGM connected with my bike computer has helped significantly. I see when I need to fuel. I need to cut down bolus a lot before rides and go down with carb intake eating before ride and try to carbfuel the day(s) before. Good luck!
What if you find these workouts to be far too easy? Even with working with a known FTP and working with these percentages?
What is FTP?
What about zone 2 sessions?
you do them in between the quality sessions
@@jhl5303 Got it, thanks for the quick response 👍
I dont have any hills or gradients to train on
Most threshold sessions are best on flat anyways. Not so much for the actual interval, but for those rest periods in between. A gradient too steep causes those rest periods to creep up into more a tempo interval, which is too high and not providing the rest.
Threshold isnt really polarized so why dous he reccomend this?
Which part is polarized?
When did I recommend polarised? If you saying I prescribe based off a polarised I do not. I have done and do sometimes prescribe this manner but it's not my only methodology to prescribe training
56 yrs ftp 200 giving myself 4 yrs to get to 250 age 60 ?
With the right focus on training you should be able to get there in 12 months or less, depending on your cycling background and the length of time you’ve been riding for. It’s very specific to each person but usually it won’t take years to make adaptations, just a few months of proper structured training.
Easy and FTP don't belong in the same sentence. Hardwork and FTP maybe. The ladder being reasonable the former misleading.
Easy to understand. Not necessarily easy to complete.