The highest rating of any cycling training app. Over 16 million workouts completed and counting. All because we focus on one thing: helping you get faster. Want even more proof? Check out over 2, stories and FTP improvements for how TrainerRoad has helped athletes get faster and explore everything we have to make you a faster cyclist at TrainerRoad.
His background in the sport of motocross has translated into a passion for cycling, mountain biking and all things training. Your email address will not be published.
This site uses Akismet to reduce spam. Learn how your comment data is processed. Hey Peter! I updated this post to place more emphasis on the new or returning and injured aspect of many of these stories. TrainerRoad is an effective training system for many different types of cyclists, and I understand that I misrepresented the nature of these improvement stories in the initial post.
Thanks for the feedback! Sorry but I gotta say it. You were lazy in your first test. It is what it is. Let me try again: for the same exertion a Tacx trainer will report a higher wattage and therefore a higher FTP in TR when you use gearing that results in a higher wheel speed. Besides feel I also got the heart rate numbers showing that both tests were equal in exertion; definitely not being lazy in the first test!
Interesting point. I now test at a more typical cadence but am concerned that gearing selection can have an impact on the result.
Good point, Sammy! That requires a lot of speed with FTP of Hey Dennis! Those distances are very difficult for us mere mortals to fathom. Amazing what 97 more watts of ftp can do for someone over those many miles. Thanks for the clarification. Hey there — this is not so useful for folk like myself.
Hope this helps! HI Matt, I was similar numbers to you. I started at and with my event 9 months later was working towards Since then i went back to base and build and am now at I had 1 month off structured training prior to this years build.
Recover during the week is either outdoors or skipped. On the podcast they say not many people really benefit from more than 2 interval sessions a week. Nick, Nice blog post. We need more of these inspiring, real world stories.
You guys have so much data on athletes, it would seem to be pretty easy to anonymously do a study on TrainerRoad users who consistently follow a plan and repeat the same FTP test regularly, and see what improvements over a certain time people are seeing. I can offer my own experience with TrainerRoad: I am a full time surgeon with two young kids. I do the occasional triathlon to support friends, but the bike leg was always my weakest, relative to other people.
During my medical training, my fitness really took a bit hit. I have a friend who I would do the occasional weekend ride with.
He starting using TrainerRoad on a Kickr. He strongly espoused structured training, and using monitors. In general, swimmers hate technology — no watches, monitors, straps, hamster wheels. My first FTP test was in the range.
After six weeks of unstructured training i. Obviously, I was better at pacing the test and riding the trainer. Gearing probably helped as well. Seeing the number go up is nice and all, but to me, what was more important was my performance outside. Even my friends, who were formerly on the Stanford bike team in college, have been astonished at the improvement.
Again, clearly, structured, consistent, power-based training works, though not everyone will see the same magnitude of improvement. I think my FTP is a bit low and i like to raise it. I usually get dropped on the flats where my low FTP is showing.
This is information that is lacking crucial data needed to make this write up seem like more than a sales pitch for trainer road. Please provide more detail on how much time each athlete needed to accomplish their gains along with what training plans each individual used.
Trainer Road is a great tool but this write up makes them seem rushed and sloppy. Sorry if it came off that way Matt. Do keep in mind that not all of these athletes came from the same reference point either. You can obviously train other aspects of your cycling should you wish, but specificity is key; to improve your FTP, train at FTP. I'm on Twitter! Follow olake92 for updates on my racing, my team's performance and some generic tweets.
If you are concerned with increasing FTP then I suggest the following workout plan 3 times a week do 4x10 min intervals with 5 mins recovery between intervals. Do a longer ride days a week too. Boring as hell. Will really target FTP but not much else. NUFCrichard Posts: A jump to w sounds like a lot, if you're untrained it could be doable but there's no point setting targets or limits, just try and get it as high as you can!
Yes, it was a subtle reference to quite what a jump it would be Xav. I did 30 watts in 8 weeks, but I'm pretty sure that a significant proportion of that was down to being better at testing and the addition of a fan rather than actually being stronger. IE, your first ever 20 minute interval is always going to be less than your 2nd and 3rd ever intervals. I would not recommend that as a training strategy at all, you will stagnate and not improve as much as with a varied program.
NapoleonD wrote:. Whats the different on impact of FTP improvements on doing 8 x 5mins 4 x 10minutes 2 x 20mins or doing a 3 hour ride that, when you get home and upload, shows that you've spent 40 minutes in Z4?
On the turbo I would do those 40 minutes as 2 x 20min, but outside its hard to find a road that allows 20mins, but 10 minute sections are much more realistic. Is cumulative time in a zone equally as benefical, irrespective of the length of interval? Milese wrote:. I think I'm running about 40 - 50W higher than I was 8 weeks ago.
I need to retest as my last FTP test cocked up. All depends on your starting level though. It might not seem like FTP has much bearing on ability to sprint, but it very much does. FTP almost can be thought of as a sponge.
The higher this number is, the bigger their sponge is, and the more efforts they can absorb. Every time a race goes hard, it will take less out of the athlete with the higher FTP, and in return they will have more energy left in the tank for a big selection or for the sprint at the end.
Training FTP is important for all cyclists. Before you go out and start hammering away, you should perform a field test to learn what your current FTP is. There are a couple ways to establish your FTP: a blood lactate test, a sustained 60 minute effort, or a 20 minute field test. The most common and easily accessible is the 20 minute field test. There are a few different procedures, but the one I recommend goes as follows:. First, warm up for 20 to 30 minutes starting with easy pedaling and progressively building to more zone 2 endurance pressure on the pedals.
Then, on a stretch of road with no interruptions most often this is a sustained climb go for 20 minutes at your maximum pace. From this 20 minute test take 7. Do these efforts on a stretch of road without interruptions, and focus on maintaining a steady effort.
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