Move your per­for­mance for­ward by test­ing your fit­ness and gaug­ing your progress

220 Triathlon Magazine - - Contents - BIKE FIT­NESS SES­SION DU­RA­TION 1: 05HR COACH MATT BOTTRILL

Gauge your bike progress and have your best sea­son ever!

The start of a new year is the per­fect time to not only gauge the state of your fit­ness but also start track­ing it as you work towards your goals. One of the best ways to do this is by us­ing your func­tional thresh­old power (FTP).

FTP is the power you should be able to sus­tain for 60mins. To get this data, you need to do a 20min test then take 5% off your av­er­age power for that pe­riod. You can then use this fig­ure to gen­er­ate some train­ing lev­els.

Power is the fairest way of track­ing your fit­ness so if you don’t have a power me­ter I’d sug­gest bor­row­ing one from a friend or find­ing a lo­cal gym with a Wat­tbike. Retest your­self ev­ery 8-10 weeks us­ing the same pro­to­col to see if you’re adapt­ing to your train­ing.

The key to the test is not start­ing too hard; you want to get up to speed and then hold the high­est pos­si­ble wattage for the test pe­riod. But, you don’t want to just be­come strong for 20mins only, so en­sure you have lots of va­ri­ety across the rest of your train­ing.


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