Business Plan FTP Training Plan
This training plan is designed for busy individuals who want to boost their functional threshold power (FTP) but only have a limited time during the week. It is a 6-week plan that includes a variety of workouts to help you build your endurance, strength, and power.
Prerequisites
You should have some level of previous fitness and experience cycling and using an indoor trainer.
You should be able to ride for at least 45 minutes at a moderate intensity.
Training Plan
The training plan is divided into three phases:
Build Phase (weeks 1-4): This phase is designed to build your endurance and strength. You will focus on longer rides at a moderate intensity.
Peak Phase (weeks 5-6): This phase is designed to help you peak for your FTP test. You will focus on shorter, more intense rides while pushing up your volume.
Taper Phase (week 7): This phase is designed to help you recover from your training and prepare for your FTP test. You will reduce your training volume and keep your intensity constant.
Workouts
The workouts in this plan are designed to help you improve your cycling performance in all areas. They include:
Endurance rides: These rides are designed to build your aerobic fitness. You will ride at a moderate intensity for a long period of time.
Tempo rides: These rides are designed to help you improve your lactate threshold. You will ride at a hard intensity for a moderate period of time.
Intervals: These rides are designed to help you improve your power and speed. You will ride at a very hard intensity for a short period of time.
Recovery
It is important to recover properly from your training in order to avoid injury and improve your performance. You should allow yourself at least one rest day per week. You should also listen to your body and take additional rest days if needed.
Nutrition
Proper nutrition is essential for optimal performance. You should eat a balanced diet that includes plenty of fruits, fats, and whole grains.
Hydration
It is important to stay hydrated during your training and racing. You should drink plenty of fluids, especially water. You should also drink sports drinks if you are sweating a lot.
Mental Preparation
Mental preparation is just as important as physical preparation for an FTP test. You should visualize yourself achieving your goal and believe in yourself. You should also be prepared for the challenges of the test and have a positive attitude.
FTP Test
The FTP test is a 20-minute test that measures your maximum sustainable power output. It is a good way to track your progress and see how you are improving. To perform the test, you will need a power meter or smart trainer.
Instructions
Warm up for 15 minutes at a moderate intensity.
Ride at your maximum sustainable power for 20 minutes.
Cool down for 10 minutes at a moderate intensity.
Expected Results
You can expect to improve your FTP by 2-5% after completing this training plan. However, your results may vary depending on your individual fitness level and effort.
Conclusion
This training plan will help you improve your FTP and become a faster cyclist. However, it is important to remember that everyone is different and you may need to adjust the plan to fit your individual needs. If you have any questions or concerns, please consult with a qualified coach or trainer.
Please visit www.pure-sci.com for more information.
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