Empirical Cycling Podcast Ten Minute Tips #70: Fitness Beyond FTP
Jan 7, 2026
Discover how to elevate your cycling performance beyond just FTP. Coaches dive into the importance of role-specific workouts, durability techniques, and race-specific training. They emphasize the need for practice races and terrain-specific sessions. Unlocking mental readiness and pacing strategies is crucial. Learn about effective nutrition and strength training for ultra-endurance events. The discussion also covers improving sprinting techniques across different disciplines and using gap analysis to personalize training. Practical tips round out this insightful episode.
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Train Beyond FTP
- If FTP stalls, train other race-specific qualities like one-minute power, repeatability, and sprinting to improve results.
- Treat FTP as one pillar and deliberately program non-FTP workouts to close performance gaps.
Replicate Race Role Workouts
- Replicate your race role with specific intervals like 3-minute hard efforts then 7-minute sweet-spot to practice covering moves.
- Place those intervals inside longer rides so you can practice sustaining them when fatigued.
Build Durability Late-In-Ride
- Build durability by spreading threshold/tempo efforts across long rides and aiming to hit the same powers late in the session.
- If late efforts fall off, check fueling and reduce unrealistic target powers.