For nearly all of us, as triathletes, we're constantly trying to improve how fast we are on the bike leg (as well as the other 2 disciplines, obviously). The only way we can make significant improvements to how fast we can go is to increase our power output and how long we can hold that for. This is called your Functional Threshold Power (FTP) and is the theoretical power that you can hold for 1 hour.
The only accurate way to measure how much power (Watts) we're producing is to use a power meter. However, not all of us can afford the cost of adding a power meter to our bikes. One solution is to use a "smart" turbo trainer, which will give a power readout. However, because this power is measured at the rear wheel, where it's in contact with the roller, this measurement will be different to a calibrated power meter on the cranks or pedals. A smart turbo is still a very good way of measuring your power during a training session, especially when used in conjunction with one of the many training platforms that are available now. eg. Zwift, TrainerRoad, Tacx, Bkool etc.
The only accurate way to measure how much power (Watts) we're producing is to use a power meter. However, not all of us can afford the cost of adding a power meter to our bikes. One solution is to use a "smart" turbo trainer, which will give a power readout. However, because this power is measured at the rear wheel, where it's in contact with the roller, this measurement will be different to a calibrated power meter on the cranks or pedals. A smart turbo is still a very good way of measuring your power during a training session, especially when used in conjunction with one of the many training platforms that are available now. eg. Zwift, TrainerRoad, Tacx, Bkool etc.
In order to establish our FTP we need to perform a relevant FTP test, which usually takes around an hour or so and often consists of a gradual warm up, followed by some harder sets and higher cadence pedalling before commencing the 20 minute test that will determine our FTP. There are a lot of online platforms that will allow us to do an FTP test with a smart turbo. Zwift, Sufferfest, TrainerRoad etc all have FTP tests on them.
Although having a power meter and being able to train and race to specific power ranges is widely considered to be, by far, the most effective training and indeed racing method on the bike, it isn't the be all and end all. We can also use the FTP test to establish specific heart rate zones, in a similar way to the ones that we establish for running. Again, as I mentioned in an earlier blog, training and racing to hr zones isn't infallible but will still give a good indicator of perceived effort.
If, by sticking to consistent training methods and pushing yourself during structured and progressive session plans you will definitely notice an increase in your FTP and how long you can ride for at an increased exertion.
If, by sticking to consistent training methods and pushing yourself during structured and progressive session plans you will definitely notice an increase in your FTP and how long you can ride for at an increased exertion.
I'm currently working on a training plan for one of our clients who is hoping to boost their own power output on the bike, but the link below will take you to a blog that offers some great, but very simple, tips on how to increase our power on the bike.
