Why FTP Isn’t Everything, Finding a Base Plan, Plyometrics and More – Ask a Cycling Coach 273

TL;DR

Can you increase your cycling performance even if your FTP (Functional Threshold Power) doesn't improve? Yes, by focusing on improving your aerobic capacity and ability to sustain high levels of output for longer durations.

Transcript

welcome to the podcast it's dedicated to making you a faster cyclist ask a cycling coach podcast presented by trainer road man this is episode 273 it's pretty cool these things are racking up huh um i'm coach jonathan lee and we have below me at least on the zoom video here we have trina road and cannondale's amber pierce hey everybody our head coa... Read More

Key Insights

• 🖐️ Aerobic capacity plays a crucial role in cycling performance, and it can be improved even if FTP remains unchanged.
• ✋ Long slow distance (LSD) training and high-intensity interval training (HIIT) are effective methods to enhance aerobic capacity.
• ✊ Fractional utilization, the oxygen cost of power, is a significant factor in aerobic efficiency and can be improved through training.

Questions & Answers

Q: Can I improve my aerobic capacity and sustain high levels of output without increasing my FTP?

Yes, it is possible to enhance your cycling performance by improving your aerobic capacity, which can result in the ability to ride harder for a longer duration. FTP is just one aspect of performance, and factors like aerobic efficiency and stamina also contribute significantly.

Q: How can I improve my aerobic capacity?

You can enhance your aerobic capacity through long slow distance training (LSD) or high-intensity interval training (HIIT). LSD focuses on low-intensity, long-duration rides to increase endurance, while HIIT involves short, intense intervals that stress your cardiovascular system.

Q: What is fractional utilization, and how does it affect aerobic efficiency?

Fractional utilization refers to the percentage of your vo2 max utilized for a specific power output. By improving fractional utilization, you can reduce the oxygen cost of each watt, which leads to increased aerobic efficiency and better overall performance.

Q: Should I focus on my strengths or weaknesses in training?

It is important to address both strengths and weaknesses in training, as they contribute to overall performance in different ways. While it's beneficial to build on strengths like sustaining high power output, it's equally important to work on weaknesses to avoid holding back your potential.

Summary & Key Takeaways

• The focus of the content is on improving cycling performance by increasing aerobic capacity and sustaining high levels of output.

• FTP may not always be an accurate representation of overall performance, as other factors like aerobic efficiency and stamina play a crucial role.

• Long slow distance (LSD) training and high-intensity interval training (HIIT) are two approaches to improve aerobic capacity.

• Improving fractional utilization, the oxygen cost of power, can enhance aerobic efficiency and reduce the oxygen cost of each watt.

• It is essential to focus on both strengths and weaknesses, as they contribute to overall performance in different ways.