Training articles

Evaluate your cycling performance

Knowing how to measure your performance on top of the bike will help you to guide the training in search of improvement and remove doubts when the sensations are not optimal.

Before presenting the protocols you will have to familiarize yourself with a concept: the (FTPFunctional Threshold Power), in Spanish UPF (Functional Power Threshold), which refers to the maximum average power that you can develop in one hour. From this data you can you calculate the different training zones expressed in beats / minute and power zones.

20 minute FTP or UPF test

The original version of the FTP test includes perform 60 minutes, but due to the complexity involved, both logistically and physiologically, Allen and Coggan (2010) proposed a 20 minute adaptation.

Road version

To take the test outdoors you must dispose of potentiometer and locate a ccome with a constant slope around the 5-8%, that you can cover it in about 20 minutes without too many curves nor irregular terrain so that it does not make you vary the speed.

After performing a good warm-up, cStart the test by regulating your effort to its duration. Note that we evaluate the average powerTherefore the pace will be as demanding as you can keep during the 20 minutes duration.

Roller version

Another option is to do it on a roller, thus eliminating external influences of weather or unforeseen events on the road, and allowing you to give maximum effort during the test.

Many of today's rollers offer you the option of testing. But if this is not the case, once you have done a good warm-up, start the test regulating your effort to give the maximum during the 20 minutes duration thereof.

Analyze the data obtained

Since we have made the 20 minute version, you will have to apply a 0,95 correction coefficient to the watts obtained, for example if your test result has been 300 watts:

300 watts x 0,95 = 285 watts will be your maximum average power that you can maintain during an hour of effort.

Training areas

From this data you can calculate your training zones following the power zones proposed by Coggan:

Level

Name

Average power (% FTP)

% FC

RPE

1

Active recovery

<55

<68

<2

2

Resistance

56-75

69-83

2-3

3

Weather

76-90

84-94

3-4

4

Lactate or Anaerobic threshold

91-105

95-105

4-5

5

Aerobic power (VO2max)

106-120

> 106

6-7

6

Anaerobic capacity

121-150

N / A

> 7

7

Neuromuscular power

N / A

N / A

Maximum

You already have the instructions to evaluate your performance in the cycling sector, so evaluate your starting point at the start of the season, your improvements during the season and at the end to see the evolution of your pedaling.

References

Allen H, Coggan A. (2010) Training and racing with a power meter. Second edition. Boulder, Colorado. Velopress.

Coggan A. (2016). Power Training Zones for Cycling. www.trainingpeaks.com/blog/power-training-levels/?utm_source=TP&utm_medium=pdf&utm_campaign=powerebook

Nimmerichter A, Williams C, Bachl N, Eston R (2010) Evaluation of a field test to assess performance in elite cyclists. Int J Sports Med 31 (3): 160-166.

Laura García Cervantes

Dra. Sciences of Physical Activity and Sport

Technical Director of the Trikatlón Tres Cantos Club

Senior Triathlon and Swimming Trainer

Paratriathlon Specialist Coach

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