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One of the first things training software programs will prompt you for is your FTP. Speaking of that bathroom scale, if your FTP is going up and your weight is going down, you are going to go faster. But the FTP number in and of itself is not a comparative metric - it is your personal number for specific training. The highest power-to-weight ratio will likely win a hill climb and the highest power-to-drag ratio will likely win a flat time trial. How your FTP compares to another rider’s is irrelevant.
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Moninger recommends testing your FTP every four to six weeks during the season. Measuring your FTP is similar to standing on a bathroom scale – that number ain’t gonna lie. Your buddy could have been under the weather and the TT might have had a screaming tailwind. These are useful, but not exactly scientific. How do you know if you’re getting fitter and faster? Because you beat your training buddy up a hill? Or because you bettered your time at your local time trial? Knowing your FTP is useful for creating a training plan and measuring improvements in your fitness. But you know what? He rode within his capabilities – and he’s won the Tour four times. Starting a 20-minute climb? Let your buddies blow themselves up going hard for the first couple of minutes while you carefully pace out your effort, riding at your FTP.Ĭhris Froome has received plenty of flack over the years for staring at his computer during critical Tour de France stages as he monitors his effort. The more you ride with a power meter, the more you will understand your abilities. This shows why it’s helpful to have a power meter quantify your power production instead of just relying on feel.
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The first time you do a 20-minute test, you will probably start out too hard and see your wattage number gradually fade – even if the effort feels the same, start to finish. What can you do with your FTP Learn what effort levels are sustainable for different durations Once you have your average 20-minute power, subtract 5 per cent and you have your FTP. You can also just use your Garmin, Wahoo or any other compatible bike computer – just remember to start and stop a lap for your 20-minute effort. You can use Garmin Connect, Strava, TrainingPeaks or Golden Cheetah to do this. Once home, go back and look at your average power for that 20-minute effort. “It’s the same with a trainer, and it’s the same reason power on a time-trial bike is lower, even for the best TT riders in the world.”
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“I see differences of between five and 15 watts, depending on the person,” Moninger says. Moninger recommends finding a road grade of anywhere between 2 and 4 per cent if possible because this will engage more of your glutes and back muscles and result in the best possible power. The key, however, is to make the test repeatable, so you have consistent results from one test to the next.Īfter a good warm-up, including one or two hard efforts of four to five minutes, ride as hard as is sustainable for 20 minutes. A bike with a power meter is ideal because you are generally able to generate more power outside than when you’re on a fixed bike inside. To measure your FTP, you need a bike with a power meter or a smart trainer with an integrated power meter. If you don't fancy getting to grips with FTP clients and you need to share your files ASAP, RightLoad offers a simple and straightforward solution.An all-out 20-minute is the benchmark test for finding your FTP. Uploads can be rather slow but you are constantly updated on the status of your file via a status bar. There's isn't much more to RightLoad than that although it does offer a few other hidden bonuses such as automatic thumbnail creation, lists of what you've uploaded and support for HTTP upload sites like ImageShack. Obviously, this doesn't make it the most secure FTP server or client that you'll ever use but it does mean that you won't have to wait long to share files and it requires no FTP knowledge at all. When done, RightLoad offers you various kinds of links to the file which can be posted onto message boards or sites. To upload a file to any FTP server, you just need to right click on a file, select a server and RightLoad will automatically start uploading.