Raise your FTP over 300!

Here are my top 3 tips for how I achieved an FTP of over 300 watts, and how I will continue to improve my cycling

[billscott]

I do about 15k miles per year ~21hrs/wk and have done years of training peaks elite plans, and racing, and zwift and the other apps you mentioned. But honestly the one thing that was most effective (and that I became obsessed with) was a weekly monster solo ride on the weekend. Watching world tour racing I started to be fascinated by these weekly long races and hearing pros mention how it was the biggest part of the training, the racing itself. My area is all short crit racing, so I started doing solo centuries. At first, I tried to get 100 miles in under 5hrs, that was harder than I expected and I already had a 321 ftp. But i kept doing that every weekend and was shocked at how much easier it got each time. That feeling of getting into peak "form", and seeing measurable improvements week over week was like a drug. It's nothing like a long group ride or race where you can sit in, you have to be pegged the entire time. It's a great way to build mental endurance, and I found myself learning to relax my jaw and neck and making adjustments with pacing and mindfluness that really helped. Long story for a comment, but this was really impactful. Be safe and have fun! Oh yeah, I'm 51 now and have been cycling and racing 43 years. Current ftp is 352 and I weigh 165lbs. Cheers

[WillPower]

I raised my FTP from 240 to 327 with Training Peaks and it honestly sucked all the joy and fun out of riding my bike.

[tristanm]

Eagerly awaiting the sequel video "Raise your FTP over 400!" ;)

[terjemyller]

Personally, I find it much more satisfying to hunt for PRs on a few selected outdoors Strava segments than doing FTP tests indoors. I ride with a power meter so I have a good idea of my progress and FTP without doing the test. Should also be noted that «real life FTP» usually is a bit higher that «trainer FTP» since core muscles are more involved in body movements.

[ChinCycling]

Great video, 4.2wkg is a really good level for a weekend warrior, Cycling is so much more fun the fitter you get

[neilclarke-smith]

One thing i added to my training/cycling was contacting my local university sports centre that offers lactate testing it really helped dial in my zone 2 numbers and also where my max Lactate zone where I can work accumulating and removing lactate. It's great for solo training but also being but in a group you can see when you're just cruising at LT1 and also when you're bouncing around at Lt2 - for example when we hit a hill and the group starts to split I start by trying to maintain my LT2 for as long as possible, knowing it will start to creep up - this really helps with pacing and pushing yourself.
Also finding a local uni to do it is great as they love the data and it's usually fairly cheap when compared to a private test.

[Power_Serge]

Congrats! Have recently brought my FTP up from 261 to 282. Hoping to break through 300 soon.

Safe and productive riding!

[paulwalker]

Totally concur with what you are saying. I joined a Zwift TTT and ZRL group that were both a level above my rating. The fear of letting the team down is real, and so you are having to go deep, you push yourself beyond your normal limits. My FTP went from 265 to 305 by the end of the season. Having since stopped doing both those, and having been mostly training on my own, my FTP has fallen again. So I can really see the benefits that period brought me. Great video thanks!

[Bazza]

The experiences you have "IRL" resonated with when years ago i used to run (talking 30 years ago eek!), I always ran by myself, I was 8min/mile all day every day. Joined a running club when I moved to a new town/job and one of my colleagues (20 years older) was in it... They did a club evening/non serious duathlon (run/bike) and I went in for that, and running with him and 3 others I did the 3.5 mile run part in 24:30, or a 7 min mile...I was amazed that just being with others could open up fitness that was there but I'd never been able to tap into because my brain was saying no, you go at this speed!
I'm considering now joining the local cycling club as I'm back at this stage- I live rurally now and usually cycle alone... I think keeping structured intervals going indoors is far more focussed, and probably safer without real life hazards, and gains can be made that can be taken outside. I know a few people I can bike with but as ever it's making time to meet up when everyone else has stuff to do (jobs, families etc)....I've also wondered what it would be like biking in a mini peloton or drafting/pace line, when I do 100km+ outside it's me versus the elements and nowhere to hide lol!!!

[Grunge_Cycling]

Don’t forget the importance of base training during the off season . Your FTP is only usable when you can bust out a 5-minute effort after 100km of rolling hills. This is not just for racers, but for anyone who want to keep riding.

[ewu]

good job getting to that ftp, I am targeting that for next year (about 330W).
I have a smart trainer for some time but did not do a lot of structured training, I just liked to ride on rouvy on famous climbs and that keeps me on my toes at about 240-255 W FTP. Now I started to add more Zone 2 training (lactate under 2 mmol) and I noticed a huge improvement in my ability to ride a lot of time without blowing up and recovering way faster than when I was doing only hard deep sessions. Also, this year I bought power meter pedals (garmin rally 200) and they provide me with great insight both in terms of power and how I pedal. This seems to allow me to also go for a group ride with friends, but I leave earlier, grind my 1 hour session, then do almost z2 or recovery with them. My ftp is not going up right now with this, but my ability to ride rather fast and recover is something I did not believe I could achieve.
Very nice video and good luck with your ftp going to pro levels :)

[yeyeTF]

tip for even more improvement: structured training is good and all, but typically the plans like “build me up” have pretty easy and random workouts that feel hard, but dont really provide much benefit. if your focus is improving your sustained power, i suggest doing threshold and vo2max workouts. 2x20, 3x15, 3x8, etc. avoid junk miles, ride at atleast 65% for endurance rides. save junk miles for outdoor fun imo if your focus is performance. 9/10 or 10/10 on your workouts in RPE. if you finish a workout and feel like you couldve done another interval, get back on and do it 😂
i do one threshold workout and one vo2 workout a week. also a long ride every 10-12 days or so
2 years ago my first ftp test landed me at around 250 at 70kg, now its 380 at 75kg

[tadziu]

Step 1: be born with >60vo2max
Step 2: ride your bike a lot

Done, over 300 FTP, you're welcome

[mlegrand]

Very searchable title here. Great video! Hope you keep making videos here on YT. 🙌

[andrewyawcontrol]

Hard to find faster groups for you mate. You’re always hella strong!! 💯

[Bazza]

I treated myself to a whole rig up- rocker plate, Kickr V5, 13th Gen Intel PC with GTX 1660 Super GPU and a 55" 4k TV, with a Vacmaster 54 fan for last winter as I was sick fed up of my fitness going down the shi**er every Bleak Scottish Dark Winter when even with the best intentions you NEVER get out like you'd want. I subscribed to Wahoo X for RGT, love it far better than Zwift for my needs, but it wasn't until January I discovered the SYSTM part of it...TOTAL GAMECHANGER !!! Did the 4DP test, found my weak areas (MAP/FTP...I'm a "sprinter" apparently) and put in a solid structured interval program, 2-3 intervals a week plus Z2(either SYSTM "Films" or RGT 100km rides) and in 8 weeks took my FTP (on their "Half Monty" test) from (yep a pathetic)190w to 254w.... I used to hate winter but now I'm not bothered one bit, will get on it sooner this year as out IRL I'm kinda stuck/plateaued without the intervals, but enjoying what weather we get....

[yarivyos]

Don't try and stay at your peak. As tempting as it seems to constantly be improving, you will need a break, whether that's a week or two off the bike, or just an off season with low lower intensity.

[jamesbowden]

i liked and subbed as you are awesome! thanks for talking about your FTP experience

[onlyonecjb]

Good, informative video. Thanks for sharing.

[MrAk]

Never underestimate the training effect of riding with cyclists that are much fitter than you. I trained for Tour de Cure a few weeks back with a group of absolute freaks where I was always the last one to reach the top of the climb. When I came to the tour, it quickly became obvious that whilst I still wasn't as fit as them, I was far fitter than the tour required of me and substantially fitter than what I was prior. Now time to get on the trainer!!!!