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How To Improve Your Triathlon Training | What Is FTP?

Thanks to Quarq for the products used in this video. All opinions expressed are the presenter's own. If you've spent a little time doing triathlon or cycling, you'll probably have heard the term "FTP." But what on earth is it? Well, in cycling terms, these three letter stand for "functional threshold power." And knowing your own FTP is a pretty powerful tool for determining your training zones, measuring your improvement, and setting your rate intensities. Simply put, your FTP is the highest average power you can sustain for an hour. But you will be pleased to hear you don't have to do a 60-minute time trial to get your FTP; there is a shorter test, the 20-minute FTP test. And the nice thing about this test, and probably the only nice thing, is that anyone can do this, more or less anywhere. There's no need to go into a special laboratory to be tested; you can easily do this yourself in your own time, meaning you can retest regularly from time to time. All you need for the test is a bike and a means of measuring the power, and that can be a power metre on your bike, a smart trainer or a static gym bike with integrated power. And from my experience, having a power metre on your bike is perhaps the ideal, because it not only allows you to do the test anywhere, it also allows you to utilise your power metre and your new FTP data on every ride. Before anything, we need to make sure we do a good warmup with a couple of hard efforts to really prepare the legs. And this isn't the sort of thing we can warm up for in five minutes, either. You should allow yourself a good 15 minutes or so to really make sure you're ready to nail the test. The test itself requires you to ride as hard as is sustainable for 20 minutes. Now, there are a few different FTP test variations, but the 20-minute test is a proven test used by many of the pros, and relates well to the style of riding we do in triathlon. Once you've completed your 20-minute effort, the number you want to be looking at is your average power. Now currently, that is only for 20 minutes, so we want to translate that to your 60-minute FTP. And to do that you want to take 95% of that average power and you can do that by multiplying it by 0.95, or you can input it into a number of online calculators. And once you have your new FTP, you can then calculate your training zones. And again, you can do this with a number of online calculators, or even some training software will do this for you. Subscribe to GTN: http://gtn.io/SubscribetoGTN Check out the GTN Shop: http://gtn.io/3C If you'd like to contribute captions and video info in your language, here's the link 👍 http://gtn.io/3D Music: Epidemic Sound CHRISTIAN NANZELL - YHELLO Watch more on GTN... 📹 What Is The Optimum Bike Cadence To Run Fast Off The Bike? - http://gtn.io/OptimalCadence 📹 5 Essential Bike Skills To Master - http://gtn.io/5BikeSkills The Global Triathlon Network (GTN) is the best triathlon YouTube channel, with videos for anyone who loves triathlon: from seasoned Ironman racers to first timers – and everyone in between. With the help of our pro and Olympic medal winning team, we’re here to inform, entertain and inspire you to become a better triathlete; including videos on: How to swim, bike, and run faster with expert knowledge Beat your PB with record-breaking expertise Get the best from your bike and gear with pro know-how In-depth, entertaining features from the heart of the sport Chat, opinion and interact with us across the channel and on social media every week Join us on YouTube’s best triathlon channel to get closer to the sport and to become a better, faster and fitter triathlete. Welcome to the Global Triathlon Network. Thanks to our sponsors: Cervelo bikes: http://gtn.io/cervelo ON Running: http://gtn.io/On-Running Assos of Switzerland clothing: http://gtn.io/Assos KASK helmets: http://gtn.io/kask Park Tool: http://gtn.io/parktool Profile Design: http://gtn.io/profiledesign Zipp wheels: http://gtn.io/zipp Quarq powermeters: http://gtn.io/quarq Polar: http://gtn.io/polar Vision wheels: http://gtn.io/vision Continental: http://gtn.io/continental Team Bath: http://gtn.io/TeamBath YouTube Channel - http://gtn.io/YouTube Facebook - http://gtn.io/Facebook Instagram - http://gtn.io/Instagram Twitter - http://gtn.io/Twitter Google+ - http://gtn.io/GooglePlus Strava Club - http://gtn.io/stravaclub