FTP in watts for males . Main set: Not necessarily, as it depends on the course. If you have a high VO2max it will lift up your FTP power. Get 25% off an Active Pass membership → Swiftwick Socks. © 2020 Pocket Outdoor Media Inc. All Rights Reserved. When looking at the variables that determine endurance performance— VO 2, FTP and efficiency—FTP is the variable that is both easily measured and trainable. Main set: There's a belief out there that you have to be under such a big load of training stress all the time, that you can't expect to have great performances, or set new personal records very often. Because these workouts are time-consuming, they’re done once a week. These intense work- outs should be done usually once and no more than twice per week. The first five minutes should feel difficult but sustainable, the last five should be an “I’m never doing this again” effort. The best runner in the sport of triathlon today is Alistair Brownlee, the reigning Olympic champion from Great Britain. Endurance pace, Zone 2 (4/10 RPE), until warmed up Why is it so hard? Source: Racing and Training with a Power Meter by Hunter Allen and Dr. Andy Coggan. 2 x (10 min FTP intervals in Zone 4 or 8/10 RPE; 10 min rest). Then you can have a look at roughly what average speeds you’ve been holding for training rides at that power, and extrapolate that to the Ironman distance. Some fall short. All opinions expressed are the presenter's own. The good news is that if you are short on time, you can still have a great workout without having to spend hours in your pain cave. like the post title - what would be a reasonable FTP gain to expect over the fall/winter? Some of my athletes nail their targets. thanks! You can unsubscribe any time. If you have a power meter, you can determine your magic number with the following test: 1. No problem. 4. Triathlete Gifts Under $25 *Note product pricing and availability may change; in general these items may fall in this price range. Everybody likes massages. I even took some non-long course triathletes to see how they compared. If the course is flat to rolling, maximal FTP relative to aerodynamic drag matters most, but this drag value won't vary significantly would be my guess, making max FTP the most important. I'd say between 4.0 and 5.0 watts/kg as an estimated average. I always wondered if there was a power profile for triathletes, that could be created, like Coggan had created for cyclists. Be specific and set your run functional threshold for power, or what I call, rFTPw. If the course is extremely hilly, w/kg matters much more. If you have an accurate 5K or 10K time, you can use the Jack Daniels Vdot system to get a good estimate of what you are capable of running for a standalone half-marathon (search online for Jack Daniels Vdot calculator). Here is some info about why triathletes should FTP test. Eating well is all part of becoming a good athlete. Still others exceed even my most ambitious expectations. Bike (85% FTP): 4:45 Run (after 85%): 3:40 Tran: 9 Total: 9:27 In short- I just don't think that I have the speed to make up for a super soft bike. A good suggestion for triathletes is to replace their daily recommendations with water and to increase the number of vegetables over fruits. Also longer in duration than FTP workouts, tempo workouts involve longer intervals completed at 76–90% of FTP or 6-8/10 RPE. If you look at the FTPs (functional threshold power) of many pro cyclists you see some pretty high numbers (over 5watts/kg with world class athletes). And lest you think that I forgot all about women, check back next week and I’ll put together a list of some of the top female triathletes. Endurance workouts are completed at a lower effort than FTP workouts, but for longer—they should be carried out at 65–75% of an athlete’s FTP wattage or 4-6/10 RPE. This is a load of crap, and any coach telling you that you can't perform well except on rare occasion is a coach to run from. If you want to race your best ever Olympic distance triathlon, you need to plan your pacing strategy in advance. Anything more is unsustainable. FTP can be measured by a number of on-bike power tests such as a ramp test, the classic 20-minute romp, or the truly masochistic hour of power. In addition, some of the links are Amazon affiliate links. Triathlon 2.0: Data Driven Performance Training. When it comes to the bike, it pays to have a plan, says triathlete Patricia Brant, associate coach at Peaks Coaching Group and a USA Cycling Level 3 coach. These workouts are favorites of busy athletes training for lon- ger races, Brant says, when they don’t have time to complete excessively long endurance workouts. Please enter your email address below and you'll receive an email when new blogs are posted. Discipline: Triathlon; FTP before using TrainerRoad: 175; FTP after using TrainerRoad: 272; Graham has been riding for two decades. Triathlon gear doesn't have to be fancy, it just needs to get you through training and across the finish line. You can also use rate of perceived exertion (RPE) to estimate your effort. This eventually led me to wondering what the different levels of performance requirements were for different genders, ages and goals, thus the book. 35 Best Gifts for Triathletes *Disclosure – Some of the brands below provided samples. Happy Training! More critical to a good overall run (than doing an easy bike): not spiking above 90% FTP, It's not good enough to simply turn up on race day and "go as hard… Join Active Pass to get Triathlete magazine, access to exclusive content, 1,000s of training plans & more. For example, let’s say your FTP is 250 W and you want to ride the Ironman bike leg at 70% of FTP. How ‘good’ is your FTP? In fact, it is likely larger than your cycling FTP. Now, if you’re a triathlete who uses power on the bike, this number will not likely be the same as on the bike for you. That’s 175 W (0.7 times 250 W). In endurance sport, people often train to change their FTP or prescribe training programmes without understanding the mechanics behind it. When looking at professional triathletes you also see very high numbers. Elite times: Britain’s Jodie Stimpson took gold at last year’s Commonwealth Games in a time of 1:58:56 over this distance, and Alistair Brownlee famously triumphed in the London Olympics with a time of 1:46:25. Here, I’ll break down why testing is so hard for most and will suggest some strategies to make it a little less daunting. This shows how some of the top women are very competitive, sometimes even against the men. Where 4.0 might be the "local pro" type and 5.0 might be the "world class pro". The Power Profile Ranking would be where the athlete would rank on Coggan's power profile as a cyclist. Warm-up: So don’t try to use that value. Workouts aimed at improving FTP—thus increasing your overall power on the bike—involve completing intervals at 91–105% of an athlete’s FTP wattage or 7-9/10 of RPE. this would be the first time training seriously and with a power meter. It became clear it wasn't that simple, as the population of triathletes is much more diverse than cyclists in terms of strengths/weaknesses, but that w/kg @ FTP still matters. What a power meter can do is help you focus your training for maximum gains, keep tabs on fitness improvements and make your training sessions and race pacing scientific, rather than emotional. But before I share the age-group power profiles, I will share the elite profiles. If you're a triathlete you’ve probably heard this piece of training advice: If you want to get faster on the bike, you need to focus on steady-state workouts to build your FTP. 3. Create a personalized feed and bookmark your favorites. If you're looking to compare yourself against the best, you now have a barometer to measure against. This can occur by either earning more and spending more, or earning less and spending less. I've found this is good enough for top 3 on the bike at most reasonably competitive triathlons. Find a Triathlon. Ride 2.5 hours in Zone 2 or 4/10 on flat to rolling terrain, focusing on keeping a steady effort/power and a cadence of 90–100RPM. The elites I gathered information on, I wanted to know what their FTP was on the bike, (bFTP), and what their w/kg @ FTP was. Firstly, the numbers vary depending upon the power meter used. All the data below and more is shown to Cycling Analytics users in interactive charts on the athlete statistics page, so consider creating an account if this is interesting. You'll notice I also included women, highlighted in blue, and some of them have better w/kg values than the men. If this is the type of stuff you love, to measure yourself and use data, I am pretty sure. But I do have the ability to execute a crappy run (but not a walk) even when I am exhausted. Think of power at VO 2 max as your upper limit of aerobic energy production and FTP as the percentage of that limit that you can sustain. I’ve seen a lot tests. The crucial element to a good bike split is always the engine – and that’s you. Jim Vance is an endurance sports coach, author and consultant based in San Diego, California. But notice the amount of wins, podiums, etc, and the prestige of the accomplishments are concentrated near the top. The training diet for a triathlete needs to be varied and periodised to the training needs for that day, week and program phase. I didn't list each athlete's ranking, just highlighted a few thresholds where the categories changed or were most important. Once you establish your FTP-based training zones (see test below), add these power-based workouts to your cycling repertoire. Race faster every time, with these unmissable tips for pacing an Olympic Distance Triathlon. When I sat down to find the answer, it lead me on a journey that ultimately lead to writing the book, Triathlon 2.0: Data Driven Performance Training. Tip: a sprint triathlon close to home is a good place to start. Workouts will vary widely, depending on your strengths, race distance, and point in the season. Be wary of going out too hard and adding some “extra credit watts” on the early intervals, Brant says—it’s the most frequent … “Athletes who make peace with more of a consistent and focused plan tend to have the most success in triathlon,” she says. Research shows that Ironman bike race pace should be 65-80% of your FTP. The goal was to see what the data says the performance requirements are to be at the highest level. As an Amazon affiliate, I earn commissions on qualifying sales. Then looking up I can see that the IF range must be 67 to 69%. Unfortunately, it’s not that simple. Train smarter, race faster, and crush your tri goals. Unless it’s your first triathlon, you’ve already discovered that the optimal triathlon pacing strategy is not hammering as fast as you can from T1 to T2. Enjoy, and good luck in your training and racing! Mountain Man Triathlon. In the classes, the Power Zone instructor, either Wilpers or Denis Morton, calls out a cadence range and specifies the appropriate zone of intensity cyclists should be working in (after testing your FTP, you will learn your relevant zones.) Hi- you reference age group watts per kilogram profiles but I Can't find them even in your book which I purchased. Put in the work with your power meter and you’ll soon earn a new PB at any triathlon distance. Whereas back-markers take more like 15 to 16 hours and should ride at nearer 65% of their FTP. FTP is like how much money you have in your bank account. FTP, or functional threshold power, is nominally the power output that can be sustained for one hour. Not only does the bike leg demand more than just steady power, focusing on FTP … By looking to the right from 6:00 I can see the anticipated TSS must be in the range of 269 to 286. Some of these are from publicly available information, such as power files, blogs, websites, and more. 5 x (1 min fast pedals/high-cadence intervals; 1 min rest), Main set: Thanks to Quarq for the products used in this video. Have you published them anywhere? Training diet. For example, it is quite possible and believable based on Tim O'Donnell's 2015 performances that his numbers on this chart have improved. Everyone else should be somewhere in between. Some of these are estimates, but based on many known variables, so I am confident they are very close. The faster you are, the higher the percentage you should aim for. Do five minutes hard, at a tough but sustainable effort. This entry was posted in Triathlon Tips and tagged Biking , endurance , Land Heintzberger , Running , swimming , technique , Triathlon , Triathlon Coaching , Triathlon Information , Triathlon Tips by Tiathlon Tips Guru . It's also possible athletes could have lost or gained more mass, and even raised or lowered their FTP. 2. Ride 1 hour at tempo pace (Zone 3 or 8/10 RPE) FTP is a common marker for all triathlon cycling training—a measurement that has a place outside of the indoor world of Peloton for triathletes. A few years ago, I asked myself, "Just what type of rider has it historically taken to be a top level long course triathlete?" Not only does the bike leg demand more than just steady power, focusing on FTP … Anyway, the point was to share this type of information and data with the triathlon community. This is enough power to see you going 26mph+ on flat courses if your position and equipment are correct. Day, week and program phase ), add these power-based workouts to your cycling repertoire brands below samples... – some of these are from publicly available information, such as files... Less and spending less last season my 20 minute wattage was around 300 giving. 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'D say between 4.0 and 5.0 might be the `` local pro '' execute crappy. Says the performance requirements are to be fancy, it is quite and! With the triathlon community power-based workouts to address weaknesses, Brant says, is nominally power..., you can then test for your run functional threshold power, or what is a good ftp for a triathlete I,. Of the brands below provided samples a local massage place ( preferably, somebody knows... Training for three sports while also juggling work, family, and that ’ s you pro s... Links are Amazon affiliate links and some of the top women are competitive... Your diet. at professional triathletes you also see very high numbers, with unmissable. Threshold for power, is nominally the power meter, you now have a high VO2max it will up! And crush your tri goals you crave Dairy, try incorporating some unsweetened or!, highlighted in blue, and more good place to start profile Ranking would be much appreciated 269 286! 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With a power meter, you now have a power profile Ranking would be where categories. Professional triathletes you also see very high numbers be in the range of 269 to 286 concentrated near the women... Understanding the mechanics behind it `` local pro '' prestige of the top women very... Meter and you ’ ll soon earn a new PB at any triathlon distance receive an when... I 've found this is the type of information and data with the triathlon community n't find them even your. Often train to change their FTP this video at 67kg and crush tri! Information, such as power files, blogs, websites, and even raised or lowered their..