FTP Uncovered: Why It Matters to Cyclists and How to Determine Yours

As an enthusiastic cyclist who loves to race on weekends, I’ve learned that understanding and improving your Functional Threshold Power (FTP) is a game-changer. But what exactly is FTP, and why should you, as a cyclist, care about it? Let’s dive in and unravel this key metric.

What is FTP?

FTP is the highest power you can sustain for an hour, measured in watts. It’s a cornerstone in cycling training because it defines the upper limit of your aerobic capacity. FTP is crucial because it dictates the intensity at which you can ride without hitting the wall from burning too much glycogen. In simpler terms, it’s the balance point between riding hard and blowing up too soon.

Why Should You Care?

1. Training Efficiency: Knowing your FTP helps tailor your training intensity. It ensures you’re working at the right level to improve endurance and speed without overtraining.
2. Performance Benchmark: FTP acts as a benchmark to track your progress. Improvements in FTP are indicative of enhanced aerobic capacity and overall cycling fitness.
3. Pacing in Races: Understanding your FTP is vital in pacing, especially in time trials or long climbs. It helps in strategizing how hard to push without burning out.

Determining Your FTP on the Road

You don’t need high-tech equipment to find your FTP. Here’s a simple way to test it out on the road:

1. 20-Minute Test: After a good warm-up, find a quiet, flat road or a consistent incline. Ride as hard as you can sustain for 20 minutes. Record your average power. Your FTP is approximately 95% of this 20-minute average power.
2. Heart Rate Correlation: If you don’t have a power meter, you can use heart rate as a proxy. The process is the same, but you’ll track your average heart rate. Note that heart rate can be influenced by external factors like temperature and hydration.

Determining Your FTP in Zwift

For those who train indoors, platforms like Zwift make it easy to determine your FTP:

1. Built-in FTP Test: Zwift offers structured FTP tests that guide you through a warm-up, the FTP effort, and a cool-down. It automatically calculates your FTP from your test effort.
2. Racing: Participating in Zwift races can also give you a rough estimate of your FTP. Pushing yourself in race conditions often leads to maximal sustained efforts, which can reflect your FTP.

Conclusion

Whether you’re a casual rider, a weekend warrior, or an aspiring racer, understanding and knowing your FTP is invaluable. It informs your training, helps measure your progress, and enhances your racing strategy. So, take the time to test your FTP, either on the road or in Zwift, and use this powerful metric to guide your cycling journey to new heights.

As we delve into the intricacies of FTP and the technological advancements in cycling, I invite you to bring this knowledge onto the road with our cycling club. Whether you’re a tech-savvy cyclist or just beginning to explore the wonders of biking, our club offers the perfect platform to apply and expand your skills. Join us for rides where passion meets precision, and camaraderie meets advancement. For more information on how to become part of our dynamic community and start riding with us, visit Major Taylor Chicago – Join Us. Together, let’s turn our cycling aspirations into exhilarating realities!