As Ironman athletes, we constantly seek ways to optimize our performance and push our limits. As an example of this, I am an athlete in the process of transitioning back to Ironman triathlon. As part of this process I am in week 10 of my 10-week ‘Transition to triathlon training program’, and this week is dedicated to testing my progress. This testing week is crucial as it helps set a baseline for my upcoming 24-week training program for Ironman Cairns next year. So far, I've completed a CSS test for swimming efficiency and a 5km time trial run to determine my VDOT using the Jack Daniels methodology. In terms of cycling the most effective tools in our training arsenal is the Functional Threshold Power (FTP) test. This test not only provides a clear measure of our current fitness level but also helps us tailor our training to achieve peak performance. In this article, we'll delve into the 20-minute FTP test, a practical and insightful method to gauge your cycling prowess.

What is FTP?

FTP, or Functional Threshold Power, is the highest average power you can sustain for an hour, measured in watts. It's a critical metric for endurance athletes as it reflects your ability to maintain a high level of effort over a prolonged period. For Ironman athletes, understanding and improving your FTP can make a significant difference in your cycling leg performance.

The 20-Minute FTP Test

While the gold standard for measuring FTP is a 60-minute all-out effort. I chose to complete the 20-minute test as it offered a more accessible and less daunting alternative as I am in the beginning stages of my ironman training. The following will show you how I used the Fulgaz Kinglake FTP test to see how I arrived at my early season 186 watt FTP number. Here's how it works:

Warm-Up: Start with a thorough warm-up to prepare your body. This should include 10-15 minutes of easy spinning, followed by a few short, high-intensity efforts to get your heart rate up.
The Test: Ride as hard as you can for 20 minutes. It's crucial to pace yourself—start strong but sustainable, and aim to maintain a consistent effort throughout.
Calculation: Take 95% of your average power over the 20 minutes to estimate your FTP. This adjustment accounts for the shorter duration of the test compared to the full hour.

My Recent FTP Test Experience

On Christmas Day, I decided to put myself to the test. After a solid warm-up, I embarked on the 20-minute challenge. The result? An FTP of 186 watts, down from 201 watts when I last did the test seven years ago. While it's natural to feel a bit disheartened by a drop in numbers, it's also a valuable reminder of the importance of consistent training and the impact of time. I will do the test again in 6 weeks and I will look for a 10% improvement as I work on improving my training consistency.

Why FTP Matters for Ironman Athletes

For Ironman athletes, FTP is more than just a number—it's a cornerstone of effective training. Here's why:

Training Zones: FTP helps establish your training zones, which are essential for structuring your workouts. These zones guide you on when to push hard and when to recover, ensuring balanced and effective training.
Performance Benchmark: Regular FTP testing allows you to track your progress and adjust your training plan accordingly. It's a tangible measure of improvement and a motivator to keep pushing forward.
Race Strategy: Knowing your FTP helps you pace yourself during the race. It ensures you don't burn out too early on the bike leg, leaving enough energy for the run.

Improving Your FTP

As I said I am looking to do the test again in 6 weeks. I am timing this to coincide with the end of my first macrocycle of my 24 week Ironman training program. During the next six weeks I am hoping to boost my FTP by incorporate a mix of cycling specific high-intensity interval training (HIIT), steady-state endurance rides, and adequate recovery into my training regimen. I can’t recommend enough that consistency will be the key—as regular, structured training will lead to gradual improvements in your power output.

Conclusion

While the pain of the FTP test is real there is no doubt in my mind that this test is the most powerful cycling tool for Ironman athletes, providing valuable insights into your cycling fitness and helping you tailor your training for maximum performance. Whether you're a seasoned competitor or new to the sport, understanding and improving your FTP can unlock new levels of potential. So, gear up, take the test, and embrace the journey towards becoming a stronger, faster, and more resilient athlete.

Thanks for reading,

Sean

Click on the following link to see me explaining the FTP test on my Mind Over Matter YouTube channel.