How to Improve Power-to-Weight Ratio as a Time-Crunched Cyclist

Key topics in this episode:

• Focus on fitness and power side of the equation first
• Train for increasing Functional Threshold Power (FTP) and increased Time to Exhaustion (TTE)
• Extensive (training to extend efforts) vs. Intensive (training to increase power at an intensity) training
• Example Workouts
  • ClimbingRepeats: 3x8min with 4 minutes spinning between them. ClimbingRepeats are top end of threshold range, bordering on VO2 max intensity, RPE of 9/10.
  • HillAccelerations: 3 x 8min. Efforts start at SteadyState intensity (RPE of 7/10) for 7 minutes and then accelerate to  RPE 10/10 for final minute.
  • SteadyState Intervals: 2 x 20min at 91-105% of FTP. For these longer ones, aim for the lower end of the range (91% of FTP)
• When you focus on fitness and good habits (sleep, recovery, reducing stress), body weight and body composition often take care of themselves.
• If you need proactive weight loss, aim to reduce caloric intake by about 500 calories per day through portion control. 

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Host
Adam Pulford has been a CTS Coach for more than 13 years and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.

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