FTP Increases

One of the most significant improvements that I made in 2008 was increasing my speed on the bike. Naturally, this didn't occur overnight and without a lot of work. One my goals for the year was to train with more intensity. This meant interval work at Columns, tempo rides and breaking out of the z2 cycle. For 2009, I switched from RPE and HR to power and kept the same goal...train with more intensity. In this case, intensity and improvement is defined as my functional threshold power (FTP). Ah...the joy of a powermeter. It simplifies things.

I played around the with powermeter in 2008. I took the time to learn more about how it measures power and how training with power is substantially different than HR. As a result of minimal training with power, I only completed one FTP test. That test established the baseline for the rest of my training and gives me a comparison point for the next year.

As I established my goals for 2009, increasing my FTP was high on the list. Post IM Florida, I took some considerable time off from training and therefore expected my power to take a similar hit. And it did. So when I began building my power for 2009 I was slightly behind where I left off. Nonetheless, I was still determined to reach an arbitrary FTP figure. I can't say there was a lot of science behind my goal...just something to strive to achieve.

This year I did a total of 4 FTP tests, not counting two time trials that served as additional data points. I didn't quite reach my goal, however, I did have a significant increase over the year. I don't quite know if my goal was attainable but had I not experienced mid-season fatigue, I think I might have reached it.

For the point of analysis, I don't state my FTP number. In the world of cycling, so many people are caught up with comparing and contrasting numbers. In the case of FTP, it really doesn't mean anything. I know plenty of people with a higher FTP that are slower. I know people with a lower FTP that are faster. What really matters is the FTP to weight ratio, or power/kg.

My weight fluctuates throughout the year but it is consistently around 164 pounds. Next year, I probably need to do a better job in noting my weight the morning of the test. However, I think for arguments sake, I can assume 164 lbs for the year.

I am happy to end the year on a high note. Overall, my FTP increased 14.6%. My ratio grew from 3.2 to nearly 3.7. If I use the Coggan and Allen Training and Racing with a Power Meter cycling ratio chart, that places me at the top of the Cat 3 division (if that means anything).


One of my goals for the offseason will be to maintain and attempt to increase these figures. I don't want to experience a drop off as I did last year. Of course, that means becoming friends the with trainer (rolls eyes).