Ask a Cycling Coach Podcast - Presented by TrainerRoad

Why Your FTP Isn’t Improving | Deep Dive Into a Real Athlete’s Training | Ask a Cycling Coach Podcast 506

Dec 19, 2024

Explore the intriguing case study of an athlete grappling with stagnating FTP. Dive into the balance of structured versus unstructured training and how this affects cycling performance. Learn about the role of strength training and recovery days in maximizing power outputs. Delve into nutrition strategies to fuel early morning workouts. Anticipate the Peaks Challenge, with insights on terrain challenges and the blend of racing experiences down under. Finally, unlock the secrets of strategic race preparation and gear selection.

01:10:35

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Quick takeaways

Integrating structured training is essential for athletes to overcome FTP stagnation and achieve meaningful fitness improvements.

Proper nutrition, including adequate carbohydrates, plays a crucial role in an athlete's recovery and performance during training sessions.

Balancing hard training days with recovery is vital to prevent fatigue and enable physiological adaptations for better athletic performance.

Deep dives

Addressing Stagnation in Performance

Many athletes experience stagnation in their Functional Threshold Power (FTP), which can stem from insufficient structured training. In examining a specific athlete's training data, it was revealed that while they maintained a high level of training volume, their workouts lacked intentionality and structure. This unstructured riding often resulted in fatigue without significant improvements in power output. To overcome stagnation, athletes are encouraged to integrate more targeted and structured workouts into their training regimen to ensure meaningful physiological adaptations.

Intro

2min

Optimizing Cycling Training: Metrics and Strategies

19min

Maximizing Cycling Performance Through Strength Training

9min

Boosting Morning Performance

5min

Optimizing Fueling and Hydration for Cycling Performance

2min

Reflections on Cycling Challenges and Upcoming Races

2min

Anticipating Peaks Challenge: A Cycling Adventure Down Under

4min

Racing in Extreme Conditions

13min

Athlete Training & Nutrition Strategies

15min

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// TOPICS COVERED

(00:00:00) Welcome!

(00:01:05) Case Study: Matthew's FTP Stagnation

(00:02:09) Analyzing Training Patterns

(00:02:49) Unstructured vs. Structured Training

(00:03:50) Weekly Training Breakdown

(00:07:22) Outdoor Training Insights

(00:16:23) Adjusting Training Plans

(00:18:14) Strength Training and Rest Days

(00:28:22) Early Morning Workouts and Nutrition

(00:36:57) Upcoming Podcast Challenge Race

(00:39:16) Discussing the Peaks Challenge

(00:39:44) Australian Wildlife and Cycling Culture

(00:40:43) Race Strategy and Preparation

(00:46:38) Training and Nutrition Plan

The podcast features a detailed case study of an athlete named Matthew, exploring his FTP stagnation, training habits, and how improvements can be made. The episode also includes discussions on nutrition, optimal training practices, and strategic adjustments to both training intensity and recovery routines. Additionally, Jonathan shares insights into his preparation for the upcoming Peaks Challenge in Falls Creek, Australia, including his training plan, bike setup, nutrition strategy, and overall goals.

// RESOURCES MENTIONED

- Strength Training Research Review Podcast: https://youtu.be/OCXIkWvBTZs?feature=shared

- Strength Training with Derek Teel: https://youtu.be/rq3YIA4FoPE?feature=shared

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