FTP Doesn't Matter. This Does

Summary

This video delves into the concept of durability in cycling, challenging the traditional emphasis on FTP (Functional Threshold Power) as the ultimate measure of a rider's strength. While FTP tests are useful, they often overestimate a rider's sustained power, especially when fatigued. Durability, the ability to maintain performance under fatigue, is argued to be more critical for success in races. The video explores research showing how a rider's power declines with fatigue, highlighting the importance of training for endurance. It also discusses how nutrition, training volume, and even strength training contribute to improving a cyclist's durability for better race performance.

Takeaways

• 😀 FTP has become the cycling equivalent of 'What do you bench?' and is commonly inflated or exaggerated during group rides.
• 😀 FTP is meant to represent the highest power you can sustain for 1 hour, but it is measured under fresh conditions, which doesn't necessarily reflect race performance.
• 😀 Durability is the key to performance in long races, as it's more important than fresh FTP numbers when fatigued.
• 😀 FTP tests, such as the 20-minute test, often overestimate the actual 60-minute power and may not be accurate due to fatigue or testing methods.
• 😀 Despite FTP being a common measurement, its usefulness as a race predictor is questionable, as many factors affect race outcomes beyond fresh power.
• 😀 Durability refers to how well a rider performs when fatigued, and it significantly influences race outcomes more than FTP alone.
• 😀 Studies show that professional cyclists' power decays less under fatigue compared to lower-level riders, highlighting the importance of durability.
• 😀 Durability can be measured by comparing power output after prolonged effort (e.g., a 20-minute test after hours of racing) or by observing heart rate drift over long rides.
• 😀 Training for durability involves consistent, polarized training, focusing on long, steady efforts (Zone 2), over multiple years to build endurance under fatigue.
• 😀 Nutrition plays a crucial role in durability, with modern fueling strategies focusing on high carbohydrate intake during training and racing to improve endurance and delay fatigue.

Q & A

What is FTP in cycling, and how is it typically measured?

FTP, or Functional Threshold Power, is the highest power output a cyclist can sustain for an hour. It is commonly measured by performing a 20-minute all-out effort, taking 95% of the average power from that effort, and using that as an estimate of what could be sustained for 60 minutes.

Why is FTP considered an imperfect measure of cycling strength?

FTP is often overestimated when using the 20-minute test. Research shows that it can overestimate the power at lactate threshold by around 7%, and some studies suggest that it might not accurately predict 60-minute power. This makes FTP a less reliable measure of actual race performance.

What is durability in cycling, and why is it important?

Durability refers to a rider's ability to maintain power over prolonged periods, particularly when fatigued. It is crucial in races, where performance often declines due to accumulated fatigue. Riders with high durability can perform better in the latter stages of a race compared to those with higher FTP but lower durability.

How does fatigue impact cycling performance in races?

Fatigue causes a decline in power output over time. Riders with good durability experience less power decay as they fatigue, enabling them to maintain higher outputs during critical moments of the race, unlike those whose power declines more significantly.

What does research suggest about the relationship between FTP and race performance?

Research suggests that while FTP is a useful measure of fresh power, it does not always correlate with race outcomes. In long races, factors like durability, which measure how a rider handles fatigue, play a more significant role in determining success.

What are some methods to measure durability in cycling?

There is no standardized test for durability, but some approaches include performing a 20-minute test after accumulated fatigue, tracking heart rate drift over a ride, or assessing power output after extended periods of riding at lower intensities. These methods provide insights into how a rider performs under fatigue.

How can cyclists train to improve their durability?

Cyclists can improve durability through long, consistent training, particularly with a focus on Zone 2 efforts. Polarized training, which includes both high-intensity intervals and extended low-intensity rides, has been shown to enhance fatigued power output. Additionally, incorporating fatigued interval sessions can specifically target durability.

What is the difference between repeatability and durability in cycling performance?

Repeatability refers to a cyclist's ability to perform efforts multiple times in quick succession, while durability is the ability to perform efforts under significant fatigue. Durability is considered more critical for race success, as races often require maintaining high power outputs despite accumulating fatigue.

What role does strength training play in improving durability?

Strength training can help improve durability by enhancing neuromuscular efficiency and converting fast-twitch muscle fibers into more fatigue-resistant fibers. This allows riders to save energy for later in the race and delay fatigue, ultimately improving their performance under extended efforts.

How has nutrition contributed to improvements in cycling durability?

Nutrition, especially carbohydrate intake, has become a major factor in enhancing durability. Modern fueling strategies, involving up to 90-100 grams of carbohydrates per hour, provide more sustained energy throughout a race. This increased intake helps delay fatigue, enabling riders to maintain power during the latter stages of races.