How to REALLY improve your ftp cycling? (Cycling FTP Beginners Guide)

[BulletproofCycling]

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[tra]

Thanks for that mate, going to do that and inject surges into my sweet spot blocks. Like the straight up talk/concise video, will be back for more.

[GingerWarriorCyclingClub]

That sounds right sensible. Will give it a go 👍🏼

[bmp]

There is endless debate about if training above or below threshold most increases threshold. I run out of breath far sooner than I ever feel muscles burning. While many feel burning muscles before running out of breath. It seems my limitation is more about my cardiovascular system not delivering enough oxygen rather than any strength limitation. I can easily hold 400 watts for 2 minutes before running out of breath, but struggle with even 200 watts for a 20 minute test.

Do you think the effectiveness of above or below threshold depends on whether your limitation is more peripheral or central?
What heart rate percent and cadence do you think most improves heart and cardiovascular adaptations?
Do you think increasing cadence, resistance, or distance would most improve my heart?

[stuartmclean]

Also as far as sub threshold intervals, am I better increasing power or increasing duration/time in zone? I retest ftp every 6 weeks but whilst I am in my training block is power or time in zone the best to increase? Or I guess both 😂

[paulobarrameda]

Is a one-sided (left crank arm) power meter good enough coach? Any drawbacks or accuracy issues with it?

[flexoMilaye]

Isn't this type of interval training known as "over under"? If not, what's the difference?

[stuartmclean]

So im currently doing x2 sub threshold sessions and x1 v02 max session a week with the other days being zone 2, would I be better doing x3 sub threshold sessions per week and leaving the v02 max or am I doing it correctly using the sub threshold to push up ftp and v02 max to pull it up?

[jmunyard]

Ok sounds interesting. So say 20 mins 80-85 % sweet spot do 5 110-120% 30 sec efforts, but follow that effort with 2-3 mins sweet spot 🤔.