How To Improve Your Ftp | How I Went From 3.2 W/Kg To 4 W/Kg

The Weighty Matters: Shedding Pounds and Gaining Power

Ah, the perpetual quest to increase my Functional Threshold Power (FTP) – it's been a wild ride this year. From a humble 3.2 watts per kg, I'm aiming for the stars at over 4 watts per kg. How did I get here? Well, let's rewind a bit. Picture me, slightly heavier, not quite overweight, but with a little extra baggage post a broken leg saga almost a year ago. The remedy? Consistent training, my friend. Not to become an ethereal featherweight – I'm not planning a Tour de France stint – but shedding a bit of weight did wonders. Now, I'm cruising at a svelte 77 kg.

Decoding the FTP Test: Cadence, Strength, and the Art of Spin

The FTP test – a rite of passage for cyclists seeking improvement. My advice? Do it and dissect the results. After my initial test, the glaring issue was my hummingbird-like cadence. Swift and high, my legs were spinning like a turbocharged windmill. But fret not, friends, for evolution is in the air. Subsequent tests revealed a wondrous transformation – a slower, more deliberate cadence at equivalent wattages. The secret? Leg strength. Train those wheels of power with high wattages at a slightly lower cadence, say 80 to 85 RPM. It's like sculpting the Michelangelo of cycling muscles, specific and efficient.

Zone 2 Training: Where Mitochondria Thrive and Muscles Dance

Ah, the mystical world of Zone 2 training – where blood flows freely, and mitochondria throw a disco party in your muscles. It's the secret sauce for cycling prowess. I had a tête-à-tête with a mate knee-deep in a Masters program at St Mary's University. His revelation? Zone 2 training is the mitochondria's playground. More mitochondria mean more energy efficiency, translating to cycling supremacy. So, pump up those miles, add 20, 50 more per week if you dare. Let the blood flow, let the mitochondria multiply, and watch your cycling prowess bloom.

Repeatability and Cardio: A Symphony of Effort, Recovery, and Victory

Enter the realm of repeatability – the ability to unleash effort, bring it back down, and rise again like a phoenix. Cardio becomes the conductor, orchestrating a symphony of fitness. Take a gander at my heart rate during FTP tests. It's not just a pulsating beat; it's a saga of improvement. Zwift races, my newfound love, and the occasional heart-rate-spiking workout have been my allies. They push me to the brink, revealing a heart rate that defies the limits of the past five years. Improving cardio isn't just about reaching peaks; it's about holding on, pushing through, and triumphing over your own limits.

The Final Sprint: Consistency, Obsession, and Breaking the 4 Watts per kg Barrier

So, here I am, on the cusp of another FTP test, ready to breach the 4 watts per kg frontier. How did I turn 3.2 watts into a potential 4? It's a saga of consistency, focus, and a touch of obsession. Set the bar with an FTP test, dissect the nuances, and dive into targeted training. Sculpt your cadence, embrace Zone 2's magic, and conquer repeatability. Record, observe, obsess, and commit. It's not just about reaching the goal; it's about transforming into the cycling maestro you never knew you could be.

As I gear up for the next test, the wheels are turning, the cadence is dropping, and the watts are rising. The journey to 4 watts per kg is not just a physical feat; it's a symphony of strategy, a dance of perseverance, and a celebration of cycling evolution. Join me on this thrilling ride, where each pedal stroke takes us closer to the elusive 4 watts per kg dream. May your cadence be swift, your heart rate triumphant, and your journey, a relentless pursuit of cycling excellence. Onward, fellow riders, to the exhilarating pursuit of peak performance! 🚴‍♂️💨