How do I improve my FTP in road cycling?
FTP (Functional Threshold Power) is a key metric for road cyclists, as it represents the highest average power you can sustain for an hour. Improving your FTP can lead to better performance in races, time trials, and long rides.
Here are some tips on how to improve your FTP:
- Increase your training volume: One of the best ways to improve your FTP is to simply ride more. Aim to gradually increase your weekly mileage by 5-10% each week.
- Ride at a high intensity: Most of your training should be done at a moderate intensity, but it's also important to include some high-intensity intervals. These intervals will help you to develop the ability to sustain a higher power output for longer periods.
- Do specific FTP training: There are a number of specific FTP training workouts that you can do to improve your FTP. These workouts typically involve riding at a high intensity for 20-30 minutes, followed by a short rest.
- Get enough rest: It's important to get enough rest so that your body can recover from your training. Aim to get at least 7-8 hours of sleep each night.
- Eat a healthy diet: Eating a healthy diet will help you to fuel your training and recovery. Make sure to eat plenty of fruits, vegetables, and whole grains.
Related Questions:
- What does FTP stand for? Functional Threshold Power
- How long should an FTP test be? 20-30 minutes
- What is a good FTP for a beginner? 2.5-3.0 watts per kilogram of body weight
- How often should I do FTP training? Once or twice a week
- What are the benefits of improving my FTP? Better performance in races, time trials, and long rides
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