Image Description: Always getting poor results in races? Try scientific power training!
Before diving into power training, let's familiarize ourselves with some common terminologies in power training:
FTP (Functional Threshold Power): The average power achieved during a 60-minute steady ride at maximum effort.
AP (Average Power): The average power from the start to the end of the ride.
NP (Normalized Power): The standardized power from the start to the end of the ride. Unlike AP, NP excludes some short-term high or low powers, calculating from longer and more stable figures, similar to the concept of a weighted average. If the output is fairly constant, then NP will not differ much from AP, but in situations requiring frequent intervals, NP is often higher than AP. Therefore, NP is often used as an intensity indicator instead of AP.
IF (Intensity Factor): The ratio of NP to FTP, commonly known as the intensity coefficient. If greater than 1, it indicates the intensity exceeds basic strength; if less than 1, it indicates manageable intensity. Therefore, IF is used as a training indicator: the higher the intensity, the higher the IF value; for recovery rides or endurance courses, the IF value will be lower. The following are commonly used intervals (for reference only):
IF < 0.75: Low-intensity recovery ride
IF 0.75 ~ 0.85: Medium-low intensity endurance ride
IF 0.85 ~ 0.95: Medium intensity long-distance ride or mixed high-low intensity interval training
IF 0.95 ~ 1.05: Medium-high intensity aerobic and anaerobic training, crit racing, time trials
IF 1.05 ~ 1.15: High-intensity short-distance racing, track racing
TSS (Training Stress Score): Training stress score, representing the load of each training session, derived through the formula (TSS = IF^2 * hours * 100). For example: if IF is 0.8 and training time is 3 hours, TSS is 192. The following are commonly used TSS reference intervals:
TSS < 150: Mild fatigue, can fully recover after resting the next day
TSS > 150 ~ 300: Moderate fatigue, requires 2-3 days of rest
TSS > 300: Severe fatigue, recommended to rest for several days or more, avoid high-intensity riding during this period
Power-to-weight ratio: Power divided by weight, indicating climbing speed. Sometimes "FTP/weight" is directly referred to as the power-to-weight ratio (also an indicator of a cyclist's climbing ability)
Intensity Zones:
| Intensity | Power | Perceived Effort (Author's Subjective Feelings) | Suggested Duration |
|---|
| Zone 1 | Active Recovery | 0-55% FTP | Very easy, not breathless | 30-60 minutes/extended time |
| Zone 2 | Aerobic Endurance | 55-75% FTP | Slightly breathless but still comfortable | 1-6 hours or longer |
| Zone 3 | Tempo Endurance | 75-90% FTP | Clearly breathless, requires effort but not painful | 1-3 hours |
| SST Sweet Spot | 88-94% FTP | - | 30-90 minutes |
| Zone 4 | Lactate Threshold | 90-105% FTP | Legs start to feel a slight burn | 15-60 minutes |
| Zone 5 | Maximum Oxygen Uptake | 105-120% FTP | Breathless to the point of not being able to speak in full sentences, legs quickly feel a burn | 3-30 minutes |
| Zone 6 | Anaerobic | 120-150% FTP | Painful after 10-20 seconds, quickly feeling weak | 30 seconds-3 minutes |
| Zone 7 | Neuromuscular | >150% FTP | All-out effort | 10-30 seconds |
Power Zones
Description: Find your FTP to allocate your energy more efficiently!
If you choose indoor training, watching shows at aerobic intensity is just right. Isn't it great to binge-watch while cycling? Or use online software, giving you a sense of playing a game, and you can also ride online with friends. Use Bone's Bike Tie Connect 2 or magnetic sport phone mount on the handlebars or stem to increase training convenience and fun!
Tie Connect 2 Magnetic
Magnetic Fitness Phone Mount
Image Description: Understand your condition through power training to improve your cycling ability! (Image source: Joule2max Training Center)
After finding your FTP, you can start planning your training. As the saying goes, 'a journey of a thousand miles begins with a single step.' Without a certain aerobic capacity, high intensity will often result in weak legs. Therefore, it is recommended that beginners start with the aerobic zone (Zone 2). After 2-4 weeks of aerobic training, you can gradually add tempo endurance (Zone 3) rides, gradually increasing distance and duration. You can also start incorporating different terrains. When first tackling climbing, it's best to start with gentle slopes (average gradient 3-5%), avoiding sudden steep slopes, aiming for sections that can be completed within half an hour (beginners may need 2-4 times that time).
After some time, allowing your body to adapt to long periods of steady output, consider progressing to the next stage, aiming to improve your FTP and high-intensity capacity. Essentially, this means enhancing your Zone 4-5 (threshold, VO2max) abilities.
SST Training:
As the lower limit of the threshold zone, SST intensity is not strong enough to be painful, allowing for longer rides and higher training effects.
You can use this zone for training in less disturbed areas (riversides or climbs), riding continuously for 30-60 minutes, or choosing to ride for 15 minutes (preferably on a climb that matches this duration), then easing off briefly before doing another 15 minutes, completing 2-3 sets.
VO2max Training:
While riding in this zone, heart rate often approaches maximum, making prolonged riding painful. Therefore, unless setting personal records or racing, it's generally not recommended to ride for too long in this zone.
Use the upper limit of Zone 5 for 3-5 minute rides, completing multiple sets, or use the lower limit of Zone 5 for 5-10 minute rides, completing 2-3 sets.
Note: Both indoor and outdoor training are possible!
However, the key point is, even at this stage, Zone 2 remains a major part of the training content. High-intensity training cannot neglect aerobic capacity, and proper rest is crucial, giving the body time to recover and repair. Lastly, it's important to remember that everyone's situation is different. Determining how many sets, what intensity and heart rate to use, and how to set a training plan for upcoming races should be done in consultation with a professional cycling coach, based on individual circumstances and past performances. Training isn't achieved overnight, and taking each step steadily will help you improve with each ride!
Image Description: Remember to do some stretching exercises after completing the training plan or workout to help the body recover. Rest is also an important part of training! (Image source: Joule2max Training Center)