General Discussion Triathlon Talk » Raising bike FTP with tempo rides Rss Feed  
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2014-03-07 7:44 AM

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Subject: Raising bike FTP with tempo rides
Just wondering what other people thought about raising your FTP with mostly tempo rides (80-90% FTP). If 75% of your bike riding is 80%-90%, would your FTP go up? Would it be slower than doing 1-2 workouts at FTP(95-100%)? I find that I can get a higher Tss when doing mostly 80-90% vs the 2x 95-100% workouts. The recovery is harder with these so my total Tss ends up being lower.


2014-03-07 10:09 AM
in reply to: MRDAVIDALEXANDER

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Subject: RE: Raising bike FTP with tempo rides

If you do enough work, you can raise your FTP.  Generally, you want a variety of intensities for the best and most efficient effect (though individuals may respond slightly differently to different mixes of stimulii).  You don't necessarily have to do the 95-100% rides every week, but doing them now & then is likely to be beneficial.  As will be doing some work at well over 100% in your mix.  Not all TSS are equal for every goal.

2014-03-09 10:22 AM
in reply to: MRDAVIDALEXANDER

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Subject: RE: Raising bike FTP with tempo rides
I typically do a lot of interval sets indoors over the winter (20 minute @ 95%, 4 minutes at 115%, etc), and my FTP rises as long as I do enough of them (2-3 x per week). But I also notice that in the Spring when I cut back on the intervals to 1x per week, and add long climbs (about 2 hours at 80-85% in the middle of a 4-5 hour ride), my FTP again rises. I go back and forth between the two approaches during the season because I plateau (and get bored) after a month or two.
2014-03-09 1:13 PM
in reply to: MRDAVIDALEXANDER

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Subject: RE: Raising bike FTP with tempo rides
kept it simple.... mix of workout intensity

if you want to rise your FTP....you will have to ride above your FTP in some intervals...

you dont get faster at running by walking.
2014-03-09 2:55 PM
in reply to: MRDAVIDALEXANDER

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Subject: RE: Raising bike FTP with tempo rides

Yes, no, maybe. It's both any and all of those. Have you considered a coach yet? Questions like this keep coming where it's a comparison of one thing vs whatever new idea you've come across and asking which one is "best" or "better". It's not any one thing, but putting together more of a system to achieve results as there are multiple aspects that work in balance. Something that you should be starting to see more of by now. Looking towards that would be more beneficial than continuing to ask essentially the same question which has a tendency to seem like wanting to find the magic workout.

2014-03-10 1:16 AM
in reply to: MRDAVIDALEXANDER

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Subject: RE: Raising bike FTP with tempo rides
You can also work at riding closer to your FTP for racing then raising it.


2014-03-10 7:24 AM
in reply to: brigby1

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Subject: RE: Raising bike FTP with tempo rides
Originally posted by brigby1

Yes, no, maybe. It's both any and all of those. Have you considered a coach yet? Questions like this keep coming where it's a comparison of one thing vs whatever new idea you've come across and asking which one is "best" or "better". It's not any one thing, but putting together more of a system to achieve results as there are multiple aspects that work in balance. Something that you should be starting to see more of by now. Looking towards that would be more beneficial than continuing to ask essentially the same question which has a tendency to seem like wanting to find the magic workout.




Thanks...no coach yet. I've been doing some rides with 90-95% intervals (10-12 mins x3-4) and on easier days throwing in some 1min intervals at 110-120% FTP with 1 min rest. Today I did 5 of these. I find it easier to recover for these short bursts and hoping it will raise my FTP a little. I asked this question because I'm just curious to know if my FTP will go up when training for an IM.
2014-03-10 8:46 AM
in reply to: MRDAVIDALEXANDER

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Subject: RE: Raising bike FTP with tempo rides

Originally posted by MRDAVIDALEXANDER  I asked this question because I'm just curious to know if my FTP will go up when training for an IM.

Why wouldn't you train at different intensities (including at and above FTP) when training for an IM?

2014-03-11 7:43 AM
in reply to: JohnnyKay

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Subject: RE: Raising bike FTP with tempo rides

Originally posted by JohnnyKay

Originally posted by MRDAVIDALEXANDER  I asked this question because I'm just curious to know if my FTP will go up when training for an IM.

Why wouldn't you train at different intensities (including at and above FTP) when training for an IM?

Still wondering along this thought process as well.

2014-03-11 9:57 AM
in reply to: brigby1

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Subject: RE: Raising bike FTP with tempo rides
perhaps the OP refer to the specific phase of training for a ironman. in the last 8-10 weeks leading up to a ironman, you wont pass much time at FTP... and training at effort above FTP is one way to waste your resource in my opinion.

There is no douth...when starting your specific preparation for a ironman, the FTP work needs to be already done....
2014-03-11 11:04 AM
in reply to: jonnyo

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Subject: RE: Raising bike FTP with tempo rides
Originally posted by jonnyo

perhaps the OP refer to the specific phase of training for a ironman. in the last 8-10 weeks leading up to a ironman, you wont pass much time at FTP... and training at effort above FTP is one way to waste your resource in my opinion.

There is no douth...when starting your specific preparation for a ironman, the FTP work needs to be already done....


This is what I was referring too. Thanks. If I'm putting 10-15 hrs on the bike in the 8-10 weeks leading up to the IM would I gain FTP. Most of my riding will below FTP.


2014-03-11 11:48 AM
in reply to: MRDAVIDALEXANDER

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Subject: RE: Raising bike FTP with tempo rides

Originally posted by MRDAVIDALEXANDER
Originally posted by jonnyo perhaps the OP refer to the specific phase of training for a ironman. in the last 8-10 weeks leading up to a ironman, you wont pass much time at FTP... and training at effort above FTP is one way to waste your resource in my opinion. There is no douth...when starting your specific preparation for a ironman, the FTP work needs to be already done....
This is what I was referring too. Thanks. If I'm putting 10-15 hrs on the bike in the 8-10 weeks leading up to the IM would I gain FTP. Most of my riding will below FTP.

Maybe.  Probably not by much (certainly not if you have trained well going into those last 8-10 weeks).

2014-03-11 11:50 AM
in reply to: MRDAVIDALEXANDER

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Subject: RE: Raising bike FTP with tempo rides
no, not much anyway

your goal should not be to Gain FTP when in ironman specific training 8-10 weeks out. it should be on getting yourself ready to sustain a high % of your FTP for the duration of the race. That is what the non specific season is for....rising your FTP now so you dont have to worries about this in the summer when it s racing time.

2014-03-11 3:33 PM
in reply to: MRDAVIDALEXANDER

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Subject: RE: Raising bike FTP with tempo rides

Originally posted by MRDAVIDALEXANDER
Originally posted by jonnyo perhaps the OP refer to the specific phase of training for a ironman. in the last 8-10 weeks leading up to a ironman, you wont pass much time at FTP... and training at effort above FTP is one way to waste your resource in my opinion. There is no douth...when starting your specific preparation for a ironman, the FTP work needs to be already done....
This is what I was referring too. Thanks. If I'm putting 10-15 hrs on the bike in the 8-10 weeks leading up to the IM would I gain FTP. Most of my riding will below FTP.

If your plan is to ride this much for IM training, I would first take a hard look at what kind of TSS you would be building up, and how that compares to what you have done in the past.  10-15 hours per week on the bike...for 8-10 weeks, along with IM swim and run volume, leads me to believe that you'll be doing most of your riding at or below 70% of FTP.  Or you'll burn out.  

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