Best Ways to Increase FTP: Threshold or Supra-threshold? (Ask a Cycling Coach 296)

What are the best ways to increase your FTP? Learn what type of training is more effective, base and threshold training, what suprathreshold is, and more in this Quick Clip from Episode 296 of The Ask a Cycling Coach Podcast.

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[markouellette]

Very interested in hearing your thoughts on what Dylan Johnson said about the Trainer Road training plans.

[anthonypietronave]

Thank God for quick clips and not having to sift through 2 hours of blab 👍

[dhldt]

Chad and the team explain this really well, and I've listened to this a few times on and off the past few years. Watching again to keep getting the message.

[davidparker]

Thanks guys! Super on point and interesting. I’m a rider who routinely doesn’t follow my coach’s program, often doing way more than prescribed. I just love riding. This video got to the point of why to follow a structured program, and it got my attention. Thank you ❤ David

[MS-unzq]

I do horrible on ramp I turned to racing as a means of raising my September 18, 2023 went from 140 to 147 on 12-31-23....

[edshanahan]

This was great up through Chad's comments that the goal is to do things that challenge your heart, lung and vascular system to approve aerobic endurance - that will translate into a higher FTP. Z2 does that over time with endurance. Intervals of any sort do that over the course of a workout. And to continue to push adaptation, you need to continue to change the type of stress you do plus the durations. Net-net you can get there many different ways by following these principals and listening to your body. After this point, I found that the group discussion muddied the water as it diverged from Chad's well stated points into "it depends" land which is not helpful.

[drewd]

Another great podcast. I think that something that kept getting alluded to all the time, but not fully explicitly stated, was that everything is about building with the structure related to that developmental building.
You put down the training foundation then you use that foundation as the stepping stone to training the next development on the ladder. It's not about turning things on their head, but upping elements of the training protocol, tweaking the effort type to the next variation level, then taking that improvement and plugging that development back into the training structure to make it more functional and so on, building facets of performance.
TSS is built up of three components: Skill, Intensity and Duration. All three need to be built. Training is adaptation to load. TSS is an overall stress measurement on how the load is constructed. They aren't separate components either - they interact and affect each other. This is why training structure and building upon that structure is so important. Leave one element of that triumvirate construction behind and you will have performance failure somewhere down the line. It is all about building the foundations to the next, higher form of training.
Again, nice podcast guys!

[BayouJosh]

I visit this discussion often. So insightful.

[clintellis]

Great episode. Dylan does some good videos for sure, but these guys are unbiased and deliver the goods and on point they are clear and there for anyone to understand and non judgemental of others they just state the facts.

[sillypuddystl]

Edmund Burke was a big believer in Z3. I don’t think anyone in the know would doubt his credentials.

[brianessex]

Loved this video...and length was very digestible. Thank you. Both y'all have hair that's better than mine...we'll leave it at that.

[Northwindbreeze]

What I get from this video is, if you think you can get fast and avoid burning out, go to polirized.
Seiler himself talked about his bike intervals on a video as well he acknowledged the principle of specificity. When it comes to physiology, the polirized training suits those that have 15+hours per week, since like even Nate made it clear, one can't just fill in those hours with high intensity (not even medium intensity).
Polirized is easier on your body but it won't take one into the racing specifics. Dylan is smarter than people think, he promoted his channel but he himself isn't a champ because of polirized. It is hard to believe that he has for always trained 80:20. Maybe he does it now at his level because he did something else before in his development time.
When it comes to too much intensity, it is up to the trainee to do what's he /she can do, meaning, skip a workout /change to endurance, if one feels too tired.

[itscliffvtr]

Interesting as I have been reading about polarised training yet I am limited in time, so what you said makes sense for a non pro. I mostly focus on tempo, sweetspot and 1 or 2 VO2Max interval sessions per week as they beat me up. The endurance level sessions I feel I could do all day.

[MorganBrown]

Nate is an engineery Phil Dunphy. with monster watts

[BRC]

Great video. Think the added context provided by Keegan was really helpful too.

[AndreGomes]

Does Chad drink coffee and if so, how much? Loved the video! It's extremely nice to be able to listen to all this great information. You guys really really rock! Both have better hair than I do :( I liked and commented :D

[dougbennett]

Gidday from Brisbane, Australia. I’m wondering when we’ll see the adaptive training come on line, or have I missed something?

[jameseaves]

Perhaps I’m a simpleton, but I found what Keegan said to be very contradictory to what Chad was saying. I honestly feel more confused on the topic after watching than before.

[jameseaton]

Spitting out my afternoon tea here - Nate sounds a little triggered himself...LOL

[andrewhall]

I breathe nasally and diaphragmlicly and I see my blood pressure goes down to around 115/65 It is reported that humming increases the body's production for nitrous oxide which relaxes the body and lungs