Training to Increase FTP: Why It May Not Be the Only Goal for Cyclists

When it comes to cycling performance, many riders obsess over increasing their FTP (Functional Threshold Power). While FTP is a useful metric, focusing solely on improving it might not always be the best approach. In this article, we’ll explore why training to increase FTP isn’t the be-all and end-all for cyclists and what other aspects of training deserve your attention.

What is FTP and Why Does It Matter?

FTP, or Functional Threshold Power, is a measure of the maximum average power a cyclist can sustain for one hour. It’s commonly used as a benchmark for overall cycling fitness and helps set training intensities in platforms like Zwift, TrainingPeaks, and FullGaz. Cyclists often perform a 20-minute test and apply a percentage to estimate their FTP, as riding all-out for 60 minutes is grueling.

While FTP provides valuable insights, it doesn’t paint the full picture of cycling performance. It’s a static number that doesn’t account for other critical skills like managing surges or sustaining power over ultra-endurance events.

Why FTP Isn’t Everything

1. FTP Ignores Endurance Capacity Cycling events like the Peaks Challenge Falls Creek demand more than just a high FTP. These endurance rides, which can last eight to thirteen hours, require sustained moderate power output and energy conservation. For example, one rider with an FTP of 300 watts completed the event with an average power of just 180 watts over eight hours. The ability to pace yourself effectively over long durations is as vital as peak fitness levels.

2. FTP Overlooks Surge Management In fast-paced group rides or races, power data often shows frequent spikes and drops. These surges—short bursts of high-intensity effort—are critical to staying with the pack. Cyclists with high FTPs can still struggle if they lack the ability to punch above threshold power repeatedly. For instance, a rider with an FTP of 250 watts might need to hit 750 watts for brief moments to stay competitive. Developing anaerobic capacity and repeated high-intensity efforts can often make a bigger difference than chasing a higher FTP.

Training Beyond FTP: What to Focus On

Building Endurance Instead of focusing solely on FTP, incorporate long rides at lower intensities to improve your endurance base. These sessions help you sustain power over extended durations and maintain energy reserves for the final climbs or decisive moments in long events.

Improving Anaerobic Capacity To handle surges in group rides and races, include high-intensity interval training (HIIT) in your program. Short efforts at 150-200% of your FTP followed by recovery periods can help you adapt to the demands of rapid power spikes.

Pacing and Recovery Mastering pacing strategies and optimizing recovery during training are crucial for maintaining consistency in events. Practicing even pacing and ensuring adequate rest between sessions can significantly improve your performance.

Conclusion

While training to increase FTP is beneficial, it’s essential to take a holistic approach to cycling performance. By focusing on endurance, anaerobic capacity, and effective pacing, you’ll become a more well-rounded cyclist. FTP is just one piece of the puzzle—make sure you’re training for the demands of your specific events and goals.

Ready to take your cycling to the next level? Start training smarter today and see the difference on your next ride. Book a free call with me to discuss whether you are a good fit for my coaching program and how I can create a personalised coaching plan to help you achieve your goals.