Maximising Your FTP Over Winter: Essential Tips for Cyclists
As winter sets in and cycling shifts indoors, it’s the perfect season to focus on boosting your Functional Threshold Power (FTP) in a controlled environment. Increasing your FTP over the colder months sets you up for a strong return to the road come spring. Here’s a PhD-level look at effective strategies and considerations for building FTP with winter-specific training, all designed with insights for cyclists looking to maximise power and performance.
1. Understand the FTP Baseline and Set Target Goals
An accurate FTP baseline provides the foundation for improvement. Testing your FTP at the beginning of winter allows you to benchmark where you are and monitor progress over time. Use structured FTP tests, such as a 20-minute or ramp test, to get a precise measurement of your current threshold.
Setting clear goals for FTP gain, such as a 5-10% increase over winter, is both motivating and helps keep training on track. Be realistic with the targets to allow your body to adapt gradually without risking injury or burnout.
2. Incorporate Structured Interval Training
Interval training, particularly in the form of high-intensity interval training (HIIT), is one of the most effective ways to increase FTP. Sessions like Sweet Spot, Over-Under, and VO2 max intervals train your body to sustain higher power outputs. Here’s a breakdown of some effective workouts:
Sweet Spot Training: Work at 88-94% of your FTP for extended periods (15-20 minutes), with brief recovery in between. Sweet Spot intervals strike a balance between endurance and intensity, helping build aerobic capacity without overly stressing the body.
Over-Under Intervals: Alternate between slightly below FTP and slightly above FTP every few minutes. This type of workout forces adaptation as your body learns to clear lactate more efficiently, which directly translates to sustained power.
VO2 Max Intervals: Short, high-intensity efforts (1-3 minutes) at 110-120% FTP followed by equal recovery periods. These intervals push the cardiovascular and muscular systems to their limits, increasing the power you can sustain.
3. Progressive Overload and Periodisation
Training programs that incorporate progressive overload and periodisation allow for gradual adaptation. Progressive overload involves incrementally increasing the intensity, volume, or frequency of workouts to continually challenge the body, while periodisation divides the training season into blocks to allow for specific focus areas, such as base-building, intensity, or recovery.
Using a periodised plan over the winter allows you to gradually ramp up intensity, focus on different areas, and prevent overtraining by integrating recovery weeks. Start with a base-building block focused on endurance and Sweet Spot work, then move to threshold and VO2 max blocks as you near the end of winter.
4. Emphasise Core Strength and Flexibility Training
Off-bike training plays a crucial role in supporting cycling performance. A strong core improves stability and power transfer, allowing you to maintain higher power outputs for longer. Incorporate exercises such as planks, Russian twists, and deadlifts into your routine.
Flexibility work, like dynamic stretching or yoga, helps prevent injury and improves comfort on the bike. Together, these off-bike efforts can significantly boost your on-bike FTP.
5. Fueling and Nutrition
Proper nutrition supports energy levels and recovery, both critical for high-performance training. A diet rich in carbohydrates, lean proteins, and healthy fats fuels muscles and aids recovery, while supplementing with key nutrients (like iron and magnesium) supports oxygen transport and muscle function.
Consider fueling during longer sessions with sports drinks or small snacks to keep energy levels steady. Recovery nutrition, including protein-rich meals or shakes, helps repair muscles, setting you up for a strong next session.
6. Leverage Technology for Performance Tracking
Tools like power meters, heart rate monitors, and cycling apps (e.g., TrainerRoad or Zwift) allow you to closely track performance metrics, analyse data, and adjust your training plan accordingly. For example, analysing heart rate variability (HRV) can give insights into recovery needs, while comparing power data across weeks shows how your FTP is improving.
Many cyclists find virtual training platforms a great motivator over winter, helping them stay consistent while training indoors.
7. Prioritise Rest and Recovery
One common mistake in winter training is overloading without adequate recovery. Rest days and sleep are essential for muscle repair and adaptation, key components in FTP gains. Aim for 7-9 hours of quality sleep per night and incorporate light recovery days in your program.
Putting It All Together
Combining structured interval training, progressive overload, nutrition, and rest into a balanced winter plan creates the optimal environment for FTP growth. Each component works synergistically to push your body to adapt and increase power sustainably.
Whether you’re an avid cyclist or just starting out, winter offers the ideal opportunity to boost FTP and make the most of every pedal stroke.
For more tailored advice, Raceline Coaching’s expert cycling coaching services help cyclists at all levels to achieve targeted FTP improvements through customised programs and in-depth performance analysis.