WATTAGE FOR EVERYONE
Make every step
in your training
count 100%
The heart rate is NOT a direct indication on the cardio vascular strain, but
ONLY a delayed reaction on the strain put on the cardio vascular system
Functional Threshold
Power
A FTP-test can be conducted in this way.
To use you power meter effectively it is important to know your
Functional Threshold Power (FTP)
and your other threshold limit
values. These values can best be
acquired from a test. Most often
you use a 20-minute test to find
an athletes FTP-value.
The test can be done on a hometrainer or outdoor on a dedicated
route where you are not interrupted by turns etc.. It takes a portion
of mental surplus to set yourself up for the test because it often is
described as ”cruel”. It has it advantages, though. It isn’t very time
consuming and can be conducted often, which is recommended. The
test is “easier” to do after you’ve done it a few times. It demands
something of one to dispose of your energy so you still have some
energy left for the last half of the test.
To get the best results from your
training it is important to know
ones FTP-level, which corresponds to what you once called
AT-level or lactate acid threshold.
The rest of your threshold limit
values are defined from your
FTP-level.
Training analysis
When you have mounted your
power meter and begin using it
in your training, data from your
training is collected. This data
can be downloaded and analysed in a software program. With
most power meters software to
analyse training data is included.
Some of the most used programmes for training analysis
have specialized in the software
alone and do not make power
meters. TrainingPeaks (TP), which
has to be characterized as on of
the leading developers on the
market, offer an online platform
or the possibility to buy their
software for download.
After you’ve done a thorough warmup you reset your bike computer
and start the test.
The test is riden progressively, that is: You ride hard but not harder
than you are able to increase your power output throughout the
test. You have to be totally exhausted at the end of the test.
When you’ve finished the test you can see your average power. For
example:
From the picture (Model 1, page 15) you can see that the test was
riden with 347 watts in average over the whole 20 minuttes.
To calculate the FTP-value the 347 is timed with a factor of 0.95.
The reason for this is that the number has to be correspond to as if
the test had lasted for an hour.
Therefore, the FTP-value is: 347 x 0.95 = 330 watts.
From this value you can calculate your other zones. In TP the
FTP-value is entered into the program and the program calculate
your zones from this.
The above test is conducted outdoors on a even gradient during a
trainingcamp prior to the 2016-season.
After you’ve finished the test you get your training zones and you
are able to train according to your fitness level.
It is recommended to conduct a FTP-test every fourth week. Thereby
you get a true measurement of your fysical fitness in the present
moment.
Models and illustrations can be found at www.triudstyr.dk
About the author
Morten Hibiscus Knudsen is a continuation school teacher, personal coach, introductory speaker, and triathlete. He is the main
person behind Hibiscus Performance and has, through the years trained many cyclists, runners, and triathletes. In the daily training
routine Morten has a focus on what works for the individual athlete in achieving his/her goals, instead of focussing on theories, so
that the triathlete can achieve his/her goal through an inspiring, varying, and motivating training program.