Mean Maximal Power vs CP vs FTP

“The best predictor for performance is performance itself” A. Coggan

That means if you want to know what your 60 minute maximal power or 60MP (aka functional power threshold - FTP) just go out there and ride as hard as you can for 60 min. Short of that you can estimate what you  ‘could’ do based on shorter maximal efforts.

FTP – the maximal effort you can sustain for 1 hr
MMP – is the maximal power output you can sustain for a given duration
Critical Power – is a Monod’s model based on anaerobic and aerobic energy systems used to predict your 60 minute power (and not what Friel suggests which is incorrect. i.e. ride 30 min and call it your 30CP, in fact that’s your 30MP. It sounds like nitpicking but it isn’t)

Due to misinformation or misunderstanding of coaches and athletes FTP has become synonym of performing short tests such as 20 min max power and taking 95% or 2x20 min with 2 min spin of that and calling it FTP when in fact is just an estimate of what your FTP could be. Sometimes we coaches use it interchangeably and we shouldn't as we create confusion. (I am guilty of this!)

Anyway, since many athletes lack the motivation, mental strength, location, experience or time to perform a 60 min all out test then the use of alternatives to estimate your FTP or CP are great sessions which can provide important information not only about FTP/CP but also address other important athlete’s strengths and weaknesses (i.e. high FTP but low power at VO2 max) 

Periodization – setting a plan with a progression from general to specific training.
Specificity – training the specific racing needs for your main event
Performance – anytime you beat a previous best that’s improvement; using a power meter allows you to know whether the improvement is a result of increase in fitness or was just a result of good conditions (i.e. riding TT with a tailwind)

Of course it is important to address the specific needs of your main event but it is also important to address your weaknesses as an endurance athlete. That means devote part of your general preparation phase improving in the areas you are weak (i.e. low FTP) which will not only allow you to improve on other aspects (i.e. going the distance faster) but also it can be use to estimate potential.

If you mix up your training and address non-specific training during the general preparation phase and then switch gears to target the particular needs for your main event during the specific preparation phase you’ general training fitness both cardiovascular and metabolic will be better which = better performance.

You can choose any path to increase your FTP/CP (or 60MMP); you can either “push” it from below (doing steady state, tempo or dub FTP sets, long rides etc.) you can choose to “pull” from above doing FTP, 20MP or VO2 max sets or you can choose a “mix” including both. Personally I think athletes in general will benefit from the latter but you always have to consider your particular needs and goals.

FYI – I’ve been helping an athlete with his cycling power; he is an Ironman addict and has raced long distance for the past 5 years chasing his KQ goals. He was all about training long, limit FTP and VO2 max training (following Allen/Friel approaches) and just ride lots for hours.

He is was strong cyclist (4.2 w/kg) but I was certain he had potential to become even stronger if we addressed his weaknesses. I had him on a diet of 20MP and FTP sets from December to end of Feb plus a long ride in the weekend. On 12 weeks he increased his FTP to 4.5 w/kg and now he is beating guys who used to smoke him on TT and still his ability to produce sustainable power hasn’t been affect at all, in fact it has increased. He is riding 10-20 watts higher of what he could last year on long rides on 4+ hrs at the same RPE.