Functional threshold power assessment and 4 week training programme
What do you get:
- Starts with Functional Threshold Power (FTP)test on Wattbike, set up against your usual bike measurements. 30 min paced maximum effort.
- From FTP you get your power training zones set up including recovery, Sweet Spot, Threshold and Vo2 Max. These will be loaded into a free Training Peaks account for you which is linked to your coach.
- Your Lactic Threshold HR and associated training zones
- Review of your current training/racing/performances
- An event profile for your chosen race, event or discipline. This looks at the requirements of the event and considers how you are currently prepared to meet the challenges. This gap analysis informs the areas of weaknesses and strengths which need to be addressed in your future training.
- An explanation as to how you use your power or HR zones in your training to target and measure improvements. This can include specific power zones for sprinting or hill climbing or more generally to lift your overall cycling fitness and efficiency to ride faster.
- Concepts such Intensity factor (IF), Efficiency Factor (EF Power v Hr), Critical Training Load (CTL or fitness will be explained so you can measure individual sessions or look across 4 weeks.
- A 4 week training programme will be developed with you, taking account of your training time and training facilities available to you. Where appropriate this will include off the bike work. All workouts will be down-loadable to be used with Garmin or other fitness devices.
- Note the training programme will be progressive which will mean training sets will be gradually increased to lift fitness and power. These will be adjusted to take account of changing physiology with age or by sex. This is particularly important for older riders. Clear guidance on recovery after individual sessions or intense training periods will also be included.
- After 4 weeks a meeting with your coach to review and understand your progress. This will include recommendations on how you should continue to train.
At the end of the 4 weeks you should have a greater understanding as to how you can use your power or HR zones to train, ride and race more efficiently and faster.