FAQ's - FTP Training

I am not a racer will a FTP Training program still be good for me? Absolutely, a structured and specific training program with the support of qualified sports scientists and coaches will get you into the best condition for any challenge or event. Use the experience of our coaches to stop you falling into bad training habits and making mistakes you could have avoided.

Does the coach look at my data every day? The amount of time your FTP coach spends looking at and analysing your data depends upon the level of service you have signed up for. Please check out the FTP Training terms and conditions for each level of service for more detail.

Why should I use a power meter? Used properly in a structured training program, tailored to power, it is an excellent tool for scientifically improving any rider’s performance and measuring those performance gains. Power is not affected by multiple factors that affect HR, so, they provide the athlete and coach with the best means of quantifying load and improvements over time.

What happens when I get sick? Simply mark the ride incomplete and make a note of what is wrong and how you are feeling. Your FTP coach will be informed and can then make an informed decision on what is the best way to proceed. This is the best and quickest way of letting your FTP coach know that something is wrong.

Can I call, text of use social media to contact my coach at any time? Sometimes you need to contact your coach and discuss very important matters regarding your training. If this is a pre-booked call then you can discuss issues then. If it is outside normal working hours then the best way to contact is still through the Training Peaks note system. By streamlining the methods of contact to your coach it becomes easier to manage and more efficient, giving you quicker access and faster replies and decision making. Using social media, texts, viber, watts app, mobile would be the last port of call.

Can I change my program levels? Yes after your first 3 month commitment you are able to change down the levels depending upon what level of service you are looking for. You can change up at any time if you require more interaction with your coach. If you have any questions about which program level is right for you, head to our contact page & we can discuss what level may be right for you to reach your goals.

What is the minimum time commitment for a 1:1 Coaching FTP Training program? The minimum commitment for a 1:1 Coaching FTP Training program is 3 months. This is to ensure you and your coach have enough time to compile a highly personalised training plan and see the results from your training.

What are the threshold tests & how are they done? Threshold/FTP tests Threshold/FTP tests are conducted in a number of ways depending upon the clients location. If a 20 minute climb is close by then this is the best option. If there is no climb of this length we may prescribe a shorter climb that is repeated and then the anaerobic contribution of this assessed in the data and threshold prescribed. Alternatively the athlete can conduct a threshold test on a indoor ergo. Although we sometimes observe lower threshold tests indoors compared to outside on a climb, it is a very repeatable way to test improvements. If we tested indoors we would then use this along with the clients data to set levels for riding outside. I am not now such a big fan of regular testing as it is invasive and requires the athlete to be recovered sufficiently. This often means reducing load again and again and slows the potential build and development of an athlete. Using the data produced by the athlete can without a doubt give equally good estimates of threshold power.

How is Training Peaks used? Workouts are loaded into Training Peaks and each day you will receive an email outlining the workout for the following day. It will give precise details to follow. This can also be accessed on a smartphone when travelling using the Training Peaks app.

How do the alterations to the training program work? Depending upon the level of service you opt for alterations and changes to the prescribed workouts can be monthly, weekly or even daily where needed for the highest level of service. We write detailed training plans for World tour riders, doctors, overseas business men and women and FIFO workers and each plan is tailored to meet the specific time restraints and shift patterns of the individual.

What is FTP? Functional Threshold Power is the highest mean average power you can maintain for one hour. This intensity level correlates well with anaerobic threshold, lactate threshold and ventilatory threshold, but, can be measured in the field without the need of a laboratory and qualified sports scientists. It is also often impractical and mentally challenging to calculate threshold power via a 60 minute test, so we use a 20 minute test and scale the value down by 5%. This value is then used to set all your power training zone intervals.

What does THR mean? Threshold Heart Rate is the highest mean average heart rate you can maintain for 20 minutes. This intensity level correlates well with anaerobic threshold, lactate threshold and ventilatory threshold, but can be measured in the field without the need of a laboratory and qualified sports scientists. This value is then used to set all your heart rate training zone intervals.

What is T-Score? This value is a calculated score used to objectively measure rides completed with power data. The formula takes into account both the ride intensity and duration. If you are working to a plan, then a session will have a target T-Score – in which case you need to ride to both the specified duration and intensity to reach the desired goal. Generally speaking, a T-Score of 30 would be an easy hour recovery ride, 120 would be a solid 2 hour training ride, and 300 would be a massive Sunday epic.

What is CTL? Chronic Training Load is a way of objectively measuring your general fitness. It is the long term, daily T-Score average of your rides. i.e., your daily T-Score average over a long period of time. To increase your CTL you are doing (on average) rides with a higher T-Score – this can be performed through either longer rides or more intense rides. CTL is a great way of tracking your overall fitness.

What is ATL? Acute Training Load is a way of objectively gauging your current training load. It is the short term, daily T-Score average of your rides ie your daily T-Score average over a short period of time. When compared with your CTL, you can see if you are currently riding above or below your long term average. By comparing your ATL and CTL you can track if you are building or recovering, and the comparison between the two values gives your TSB or freshness score.

What is TSB? The Training Stress Balance is really a freshness score. It is calculated simply by comparing your CTL to your ATL. A negative number will indicate you have been doing “harder” rides then your long term average. Harder could be either in duration or intensity. When your freshness score is negative you will likely feel tired and fatigued. In contrast a positive score indicates you are doing a lower load than your long term average. This is what you want for a taper or recovery period. In these periods you should start to feel refreshed and ready to knock out a personal best.

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