How I improved my cycling by 37% over my triathlon career, and you can too!
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- čas přidán 15. 08. 2024
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00:00 - Intro
00:17 - Measuring FTP
1:01 - My FTP Results
3:59 - My Coach's Approach
6:44 - My Cycling Training Plan
7:40 - FTP's Relationship with Race Results
10:10 - How to Improve Your FTP
12:06 - FTP Isn't Everything
13:34 - Outro
Thank you to my videographer and editor James Cooper!
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My current FTP is 300W and I can't wait to break 400W with these tips!
Yessir! That’d be epic 👍
Imagine pogacar watching this. He could reach 500watts FTP
@@drym3943 yes he’s amazing, definitely a much better cyclist than me!
@@drym3943 physiologically impossible with 67KG?
FTP and bike power is one of my favorite topics in the sport. I love it when athletes I look up to are so transparent about their numbers. I am 19 and my FTP is in the 270 range as well. My mission for this year is to get it up to 300W. I have never considered doing two quality sessions per week, always went with one. In the next block I might up that to two a week. Thank you Jackson for the insight, really appreciate that mate!
Glad you could get something out of it! I think a second quality session might help you get up to 300w quick.👍
Jackson, thanks for your transparency... this really is very informative and insightful!
My pleasure! Glad it can help!
Very interesting to get insight into your training! I started out with Zwift in April 2022 after about 10 years without much training. My first 20min ftp test on Zwift had me at 170ish watts FTP. Did several 20min test (about 1 every 8 weeks) to recalibrate my Trainerroad workouts and reached my goal of above 300w FTP in February 2023. After that i have been much less structured in my training and started to ride more outdoors, racing on Zwift etc. and have noticed quite a stagnation in my improvements. Currently my 20min FTP is estimated by trainerroad at 306W.
My first reading was 180 roughly last year, and after some form of structured training I’m starting to break 240 indoors.
Was kindda hoping to break the 4w/kg barrier this year, but with a progress of 1-2% improvement monthly, it’s looking unlikely at this point. Still, slow but constant progress is progress none the less, and I’ll take that anyway.
Any progress is good progress! Keep at it!
I like the tip about dropping weight a few kg to make the w/kg better, might try that sometime...
Try watching it 100 more times for the algorithm, then maybe you’ll interpret it the how I intended 😂.
Great video. Thanks for being transparent. 👍👍
That was a great explanation.
Super helpful advice - more of that please!!
Questions that I have as an age group athlete are e.g.
- How do you structure your run & swim week
- How do you get better at "running of the bike" as I also experienced that my run standalone is good, my bike standalone is good, but then combining both I bonked after a couple of k even in an olympic distance race
- How do you fuel during a workout and before?
you need to add the right way.... great video as always Jackson!!
Thank you!
Great video Jackson! Thought you might sneak in a training session at Guelph Lake 1 today! 😊 Cheers.
Jack I started with a 157 and got up to 287 in a year and a half, not at that but power curve looks a lot different now. getting to 350 or 300 for 2 hours is the long term goal. Got a huge bump when I went out to Tucson, so I think altitude can help get me there faster
Thanks incredible! Keep at it👍
Great video, thanks for sharing.
Great insight Jackson !
Awww baby Jackson on an old Guru at 0:37!!! 👶
2016 ish 👶
I really like your high level approach and not getting stuck in the weeds. You mention your threshold work is at or above FTP. If that is the case, I’m assuming you are doing sort of 8-15 minute efforts. Can you tell us what the workouts look like in weekly progression phase building FTP?
Thanks Tony! To be honest it’s a big mix, intervals will range anywhere from 30 seconds to long 20+ minute pieces. The majority of the interval workouts are 1-5 8 minute range I would say. I also like to mix in the odd zwift race for fun which ends up being more over/under threshold style. I’ll then do a long steady to tempo effort after the, race 20-50 minutes at 75-85% ftp depending how I’m feeling to make it a good hard workout, but I only do that once a month or so.
Hey bud I just did a max effort 10mile out of plateau frustration this morning. 305 for 24min 10miles. Max HR is 179 and I averaged 168 for this and hit max for a bit. I never ride like this, I ride 5 days a week at about 235watt at 153hr average in 40mile rides and max sprint is 1053. I almost never sprint, never rode a hill (Florida) and don’t do any other excercise. Did you do squats to improve leg power? I feel like I just don’t have the pushing force while my aerobic engine is good. Oh and everything I mentioned is in 80-85* and 80%+ humidity in the baking sun.
I do strength including squats twice a week, but I think the main thing for you might be to add some shorter intervals at high power with rest in between!
good video and advice, thanks!
Nice. Very insightful
what makes you care about FTP if you could just take your steady power lactate zones?
Lactate is complicated to measure and doesn’t really matter in my opinion, without a team of people to help measure it properly in a regular basis I don’t think it’s worth it for me. I’ve never tested lactate for this reason.
@@jacksonlaundrytri Thanks for your answer. It's an interesting topic. Some (high level) athletes don't do FTP and purely go steady pace lactate 3.5mmol with a time target of 2:20 hours or so (just to be sure you could push a bit harder on a 2 hour split). their vo2 intervals etc are then custom adjusted for those thresholds and works good for them. on a pure ramp test, they'll perform most likely poor as they simply don't touch those 140%+ zones (which is then towards failure in ramp tests).
whatever works for you 💪💪
can you test the Ftp in the indoor trainer ? or have to go to specific lab to test the FTP
You can definitely do it on the indoor trainer!
You recommend doing an ftp test in aero?
I always did mine in aero just because that’s the position I race in so it’s more relevant to me.
My ftp is 190 according tô zwift ramp test, Im pathetic loll
Absolutely not pathetic! Don’t forget that I train full time and have been for a long time. I admire anyone who can find time to train at all with other life commitments always being the priority.
@@jacksonlaundrytri 😀, enjoyed your insight about the importance to not care only about the number but how it translates to the race
Beauty
Awesome video with some excellent insight and suggestions. Great info from coach James @teamlpc
🔥🤘🏼👍🏼