I'm a big time advocate of power meters in cycling.
Of any upgrade I believe they give you such helpful data for training, training without one is like cycling blindfolded.
There is a lot of talk about FTP, does it really matter?
What is FTP
FTP or Functional Threshold Power is a measure in watts of the force you can push through the pedals.
You do a test to work out your FTP, from that you can work out training zones, from those training zones you can follow structured work out programs to improve that figure and become a stronger cyclist.
What do I need
First you need a power meter, I wrote a blog on that already take a look here if you need some help on that https://steemit.com/cycling/@formynextjourney/guide-to-which-power-meters-for-your-bike .
Doing the FTP test
The test is a horrible thing, it requires you to cycle as hard as you can for 20 minutes.
This is best done on a long flat road, with no interruptions. The more ideal place is on a turbo trainer. You can follow the below to do the test:
- 10 minute warm up
- 3 x 1 min efforts at a high cadence
- 5 min hard effort
- 20 minute all out effort so you have nothing left (the test) (use the lap button to get a snapshot)
- 5 min warm down
From this you will have a figure in watts you held for the 20 minutes, multiply that number by 0.95 and there is your FTP.
Is mine bigger than his?
The issue with FTP, people get wrapped up in who has the biggest. With FTP while a bigger number is better, power to weight is equally/more important. Cycling is all about power to weight.
Let’s say you have an FTP of 300 and you weigh 78 KGs that means you push 3.8 watts per kilo. Now let’s say you have an FTP of 265 but you weigh 67 KG you would have an FTP of 4 watt per kilo. The rider with the lower FTP would go faster, as the mass they have to move versus the power they have to put out is lower.
Training zones
Like with heart rate training, once you know your FTP, you can calculate how you ride based on effort.
If you want to go out and do a 12 hour ride, you need to be cycling mostly in zone 2, so if your FTP is 300 you probably want to be cycling around 200 watts. If you go much higher you are likely to crack at some point.
If you are going all out on a 5 min climb to do a pb, you probably want to be doing about 330 watts. You know if you are chasing wheels at 380 watts you are unlikely to hold it and use to much energy too early.
Power meters are all about pacing.
Improving
Now you can test your FTP once every 4 -6 weeks and as your power improves adjust your zones.
Through following specific training plans you can improve your FTP and hence you sprinting or climbing ability.
Conclusion
Does FTP matter, only when looking within. Power is specific to you, and helps you improve yourself, its not a tool to compare you to others.