How to Raise Your FTP, Full Workouts and Training Plan
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- čas přidán 5. 03. 2019
- I go in depth on how to raise your FTP. Every kind of workout you do from the low intensity endurance to the short high intensity intervals brings up your FTP to some degree. The difference is the rate at which they bring it up and how sustainable that rate is. Raising your FTP is also as much about having a properly written plan as it is about having properly written workouts. In this video I go over what a training month and week should look like as well as individual threshold building workouts. Thanks for watching and be sure to subscribe for more training tips!
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The MTB power meter I use, Quarq XX1 Eagle DZero: amzn.to/2Xpd5FS
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Studies I used in this video:
onlinelibrary.wiley.com/doi/f...
journals.humankinetics.com/do...
The views and opinions expressed in this video are my own and do not necessarily reflect the official policy or position of Carmichael Training Systems, Inc, their sponsors, and/or partners. - Sport
Thank you for generously sharing knowledge and insight! You don't beat around the bush, episodes are just the right length, easy to digest and understand. Thanks, coach!
solid and straight to the point no-nonsense, zero-hype training advice!
Really impressed with the quantity and quality of your content man. Subscribed. Keep it up!
Exactly what I was hoping for with my previous comment. Thanks!
thanks for the upfront, honest quality video
Great video, answered so many questions I had. Between you and Tom Bell, I am learning so much even though you both contradic each other a little. I would love to see you and Tom go head to head in a Zwift race!
This guy is absolute dope! Tells you exactly what to do in simple terms!
I can’t wait to see more videos.
Amazing video! I especially liked the summary at the end (though maybe some bullet points overlay-ed on the video would have been great to take notes) and how direct this is. I have research an awful lot about this topic now, and I can genuinely say that this rather concise video including study references is phenomenal, thank you!
Dylan is so expressive.
Thank you for the videos. Simple n informative.
Love the simplicity. Plain science based sense. Thanks. (P.S. "Share with a friend" - no bleeding chance, you're my secret weapon :D)
Really liked the point of keeping these workouts simple!!! In direction at least.
Great video. Thanks for the explanation about volume in conjunction with interval or tempo work!
Thanks! You've saved me from the temptation of following complex plans. Clear and straightforward and to the point - very nice.
Brilliant and clear tutorial. Always backed up with sound research too.
Great work, Dylan... Awesome content... Top notch use and application of research evidence 👍👍
Thanks Dylan for your tips. Started last week to train with your tips. Hope to see good results. Thanks from Portugal.
Dude you're killen it! Keep it up.
What brilliant straightforward advice. I could not recommend this little video more highly to anyone looking to formulate their training plan. Thanks.
Really appreciate the info. and like the way you do your recap. Thanks
Thanks for a great video, i also liked your review of the Zwift workouts, and learning how things don’t need to be so complicated.
Thanks for speaking with such clarity.
Excellent advice backed up with references to academic papers. Great stuff.
I was about to hit the like button when I realized I had already done it :P
Great info, it is very appreciated. Thanks!!
I just did this too haha. @Dylan, keep it up, super super helpful for those of us that actually want to improve
High Quality information! Thanks Dylan.
Great content Dylan! I'm a 51 year old man that started road cycling last year, but have trained since I was 20 but not endurance. It's good to know that all training will increase ftp and that is what I'm seeing, my 19 km to work seems to do something. I just started with intervals and concentrating on 4×4 and 30 sec intervals and also started to attend spinning classes, those are easy in the sence I don't have think anything just do the job. I have a goal to get 300 watts on a 4×4 then I'm quite happy, right now im my early stage of intervals its about 250 watts
I know I have requested this once before, but I’ll do it again. Pleeease could you make an episode on how to train for ultra racing? 🙏🏼 Thanks again for all the great content you are putting out! 🙌🏼
Coming from the bodybuilding world I’m super happy to hear talk about Periodization, intensity, volume, progressive overload, etc, for cycling training! My priority is muscle building, and then cycling for health/fun, but I also like getting faster. Great video
This is so good and informative. Thanks so much for sharing your knowledge!
You are brilliant. I rate you #1 on the web!
best 13:39 minutes i have ever spent on the internet. somehow i feel almost obligated to give you my money for how much value you put into this video, thank you
Thanks Zello. Just watching the video all the way through and leaving a friendly comment is payment enough.
Fantastic. I really enjoyed the guy who wore his hat backwards.
This is great - thank you! References, no BS, and also that Shenandoah 100 numberplate!
Great information, love the simplicity, gonna give the intervals mentioned a crack for a few months and see how i go. Thanks again 👍
I seem a little late to the party. As an exercise physiologist turn M.D. this is good content. Evidenced based training regimens are always preferable to anecdotal planning. You provide info at appropriate levels of understanding. Well done!
I was a roadie but you’ve gotten me back into the MTB game. I can’t wait to race off road again.
Maybe I’m slow to catch on but the first two minutes clicked on the lightbulb regarding training and building to an event. It’s amazing how when someone puts complex scientific constructs into plane English it makes sense. Thank you for not trying to impress us with your mastery of trainer language. Excuse me while I subscribe and like....
Fun. No BS. Dylan's videos are the best.
best pearls of wisdom available!
As a newbie thanks for the permission to do anything to boost my FTP. Seriously though I'll try and take some of your advice onboard as well.
Love the info! Thanks for the video!
Your channel is awesome!
Thanks a lot bro , very appreciate your training plan
Thank you for your videos. So helpful.
Dylan, this is a really great video. The part about overly complex intervals made me laugh ! I've had great results sticking to simple interval days targeting either FTP or vo2 max, but I was reading through 'cycling and training with a power meter' recently and a lot of the workouts in workout appendix are just like you described as an example of complex FTP workouts ie "30 mins zone 1, 5 sprints for 10 seconds , 2*10 min sweet spot , 3*6 min vo2 max, few more sprints etc" I was getting so overwhelmed and questioning what I had been doing in my training so far but this video reminded me I was doing it right and to keep things simple !
I'm using the same book. I'm doing the 16 week plan and am on week 13.
I had great gains from it, but the structure is really wacked...like having you do anaerobic/Vo2max intervals 3 days in a row and also having insane long rides with crazy intensities that are impossible to do unless you are a pro (and not the level of the examples given to do this in the book).
Interested to know your thoughts on that book.
As for training my FTP, I realize that Vo2 max training with short enough intervals increases your FTP faster than traditional threshold intervals.
I have a ling term plan after this block.
I will do the following interval blocks first...
5 min tempo/20s bursts, 30/30, 1/1, 2/2, 4/4
I'll then use the same wattages as the previous blocks to do:
2.5min tempo/20s bursts
30/15, 1/30s, 2/1, 4/2
After that, I'll keep the wattages for the 4/2, but increase rest to equal on and off, adding 10s per week over multiple blocks until I can't improve.
After that, I'll drop it a little and extend to 20 mimutes.
Thank you for the information! Keep it up. 👌
Great video, Dylan 👍🏻😁
You're making some great videos, Dylan. You had me at quoting Dr. Seiler and Dr. Rønnestad and other researchers in your videos. Fighting bro science, one citation at a time.
Thanks for the good insight!
Hours of googling and reading advice, and suddenly this video just lays it all out in clear language.
You even explained why this training plan I grabbed is structured the way it is.
Dylan your videos are absolutely brilliant! You are always straight to the point and you back yourself with actual science (which by the way is lacking too often even with cycling coaches). If you keep uploading content like that, you'll sure get a ton of followers. Now I have one question for you: what about VO2Max training? I'm sure you could do another entire video on the subject and it would as good as this one! Like when is it best to start a VO2Max block in the season, what are the benefits of such training blocks, what does an actual workout build looks like (e.g. how many 3 mins intervals @ 95% of VO2Max should you do), etc. Again, great work!!
Thank you! I would start VO2max training 2 months before you want to be in peak shape. VO2max training will bring your fitness up quickly but you also maximize the potential fitness gains you get from them quickly. I would shoot for 10 to 25 minutes of VO2max work in a session. I know that's a big range but it very much depends on your ability level. I would also match the rest interval to the work interval. A great example of this is 4x4minutes with 4 minutes between. For these intervals your goal should be to try to average the highest possible power during the intervals. If you do it right the last one should be almost as high as the first one but it shouldn't be easy to get through it.
@@DylanJohnsonCycling
Thank you. I do these 4x4s 1-2 per week all year. Is that a mistake?
Also, should we aim for standard 85-95 cadence or a higher cadence, higher heart rate witj same power output?
Thanks Dylan!!!
I really rate this guy, as a sports science student I know a lot and he is very accurate and true especially when he says that a program does not need to be complicated and he explains thr sessions very well
Great video, interesting topic. Thanks
Great advice/info thanks😀
Well structured video. ☺
Thanks Dylan, superb!
So cool! This helps a lot
Love your snarky impressions. A lot of them sounds like stuff I used to say, before I got a coach.
Very interesting video, thanks for the advice 🔝💪
gold info, subscribed !
Great video, very helpful., thanks.
New subscriber. Seems like great content. I'm currently doing the "New Competitor" from Chris's book "The Time Crunched Cyclist". Keep up the content please👍
Hi Dylan, thanks for all your videos and your researches, I don't think I have come across other channels more useful. I discovered cycling March 2019, after a major surgery rehab. My first ftp test on a friend's wahoo trainer was a measly 109w after a few weeks into cycling, was 70kg at the time, currently 66. My ftp has been increasing slowly but was slow to move from 140 to 175w, was still 175w March 2020. Recently I had an increase of 25w to 197w (3w/kg is so so I supposed but potentially might keep going a bit more). Because of the lockdown at home training and fear of the virus I did not get out much to ride, turns out that was the fastest 25w increased in 2 months compare to my usual much harder outdoor efforts. In trying to find the answer, I end up discovering your channel. I now realized how over trained I was, no concept of rest days/easy z2/z1. After going through your ftp training suggestion videos. I now plan to do very basic plans, only 2-3 high efforts a week, 1 hard effort Saturday group ride at a local bike shop, one of 3x10min ftp/2x15min ftp interval on Tue, z3/z2 for Wed/Thu and occasionally z1 on Fri, will try to add a 3 hours z2 on a Sat/Sun. Will see where I will get to in the next 6 months. I'm not the youngest or the healthiest in term of existing medical conditions, I'm not yet 50 but only around the corner, though my heart rate is fairly high for my age, during recent ftp test I was at 180-182bpm in the last 10 minutes.
hey, how is your cycling now?
Thank U for the information....
Greetings from sunny island Aruba.
Thank you for this information! 💪
Another great video thanks
What Dylan is saying works. I use a similar training method and I am currently a cat 3 but can punch above my weight usually always top 10 in pro 1-2-3 races. The training program I used is from the book time crunch cyclist. But Dylan is 100% on the dot I would love to have him as my trainer. 💪💪💪💪
Subbed!! Great content
Very informative video!
Excellent stuff!!!
Hey Dylan, I m a big fan of your videos and I ve learned a lot. Now I would like to know what are the important training points of the weekend s long tide. I also would like to know more about the low pace/low heart rate training, how it has to be done and what are the benefits of it. Thanks for all the tips!
Thanks for the science bro!
Great video
I would appreciate a “how to raise your VO2max”-video
Basically a video of similar structure to this one, but about high intensity training as you called it (all the stuff sub 5min)
Great idea
Man, you make so much sense. Just wish my fat pads would shrink (yes folks we all have them, they’re below your kneecaps) so I could put all this into practice! 👍
I paused the video at 5:42 and the TSS for this week seems very low. My last long ride (4 hour 18 minute my TSS was 444) with 44% in zone 1, 15% in zone 2, 7 % in zone 3, 7% in zone 4, 9% in zone 5 and 18% in zone 6. But this is based on an FTP I set on June 13th and I've been training 5 days a week (sometimes 6) since then, so my FTP is probably 10 or 20 watts higher now. My recovery rides are predominantly in zone 1 and for the most part are super easy. On Monday I do moderate to hard 15" sprints as leg openers before the group ride where I go as hard as I can. The rest of the week is a mash up of moderate intensity with some hard efforts sprinkled throughout and then the long ride on Friday or Saturday. The last group ride my TSS was 244 over 42 miles. Really like the channel, thanks for posting these vids!
Nice, Nice work again Dylan, Very educating and precise as usual. I love the way that you pass the message and your sense of humor. One hint that I think will make it even more great: Try smiling a bit. Keep up the good work:-)
Good stuff!
Another great video, I've recently watched this again to refresh my memory. This focus on efforts at threshold, would you also use sweet spot for some sessions?
I love your videos Dylan, my training has been so much more effective after implementing your suggestions. One quick question though, do you have a reference you could link that defines training terms? Things like, tempo, steady state, endurance, power zones, heart zones etc... it seems like each resource I find online is different.
Of the 100’s of cycling performance videos I have watched this was probably the simplest and to the point!. The best bit ‘common sense’! The one thing I was left wondering was ‘what sort of duration is a good endurance ride and what duration is just a bit of a waste of time? I’m assuming 2+ hours = good
Hey Dylan! Thank you so much for all your great videos! I've been cycling for one year now and I am just starting to do structured workouts. Your videos has helped a lot in understanding how to do this. However, I do not have a power meter and I'm to poor to invest in one atm. Could you please do a video about how to structure interval workouts around your heart rate instead? Thanks! :)
If you do hills you can use the time to climb a certain hill as a "power meter", Decrease your time up the hill as "increased power"
I wanna hug this kid!
Hi Dylan. Another great video. Due to the lockdown and a broken arm I've been on Zwift quite a bit. I especially love the amount of races that are available. I would be interested to know your thoughts on raising ftp and fitness through racing (not necessarily Zwift) or through structured workouts or both. You hear a lot about pros needing racing in their legs to bring them up to speed, even though they have access to the world's best coaches and training plans. Thanks!
Great info.
Dylan, great videos! Thanks for going deep investigating the topic, and sharing your sources. And these sources being actual research papers, not anecdotal. But since you mainly speak, please invest in lavalier microphone. The camera mic does no justice. You can connect the lav to your phone in your back pocket, and clap twice before shooting. This way you can sync your voice and video easiest.
Thanks! Check out some of my newer videos. I got a mic and I feel that the sound quality has improved.
Great info
Love this video - so much wisdom packed in here. If I'm coming off a period of inactivity (injury or otherwise), is it sensible to tilt toward higher intensity work for the first 2-3 months since you'll see the quickest gains that way, then taper off to a 80/20 polarized plan once the improvements plateau? Or is it always better to build strength and endurance in tandem?
Solid video! If you could talk about ways to prevent injuries (knee/back), if its important to do stretch work or core.
Great video topic idea. Thanks.
Great video. I love the science based advice. You mention the plateau for vo2 max sessions is reached fairly quickly. How long to plateau with threshold sessions?
This guy gets it!
Thank you, sir
Just started riding 2 weeks ago. I have low fitness. Thank you for pointing out I dont need to make it complicated just go ride
Hi Dylan, I've been hoovering up your channel content during the latest 2 UK lockdowns - great stuff! Also trying to apply what I'm learning to my training. A question on block periodisation - if for example the training loads for the 4 weeks go 25, 50, 75, 5 (recovery week). What training loads should you be aiming for the following block? Same again or start week 1 at 50 or something else? Thanks
This is great Dylan - thank you for putting it out there. Are there any books you’d recommend that would be a useful accompaniment to your videos? Thinking about different interval workouts, structuring a plan etc, similar topics to what you’re covering but as a reference I can dip into.
Most of what I know about training with power I learned from the book Training and Racing with a Power Meter by Hunter Allen and Andrew Coggan. I highly recommend it.
The backward hat guy was awesome!!!
“Yeah, I’m gonna start my ramp up from zone 2.1 to 4.3”... hahaha
Thanks for this channel, Dylan! How would you recommend fitting FTP testing into a monthly program? Should it be the first workout of a new block, sometime during the recovery week, or something else? Thanks!
Hey Dylan - great videos! He fact that you take a structured approach to the topics and quote real research adds a ton of value
Question: is it possible to effectively coach someone completely remotely by scrutinizing their activity in systems/apps like Zwift? All the key ride data is available, and it is easy to calculate other metrics you discuss like HR-to-power ratios. If the rider were to enter a few structured notes in the comments I assume you could get a reasonably clear picture of what is going on without ever meeting them
Thanks. All my coaching is remote, I use training peaks instead of Zwift but you can easily connect the two and use both. Let me know if you're interested.
Training plans available here: www.trainingpeaks.com/coach/dylanjohnsontraining#trainingplans
nice to see the Lumberjack 100 race numbers in the background.
Awesome race.