Cycling
FTP testing, sweet-spot work, climbing, smart-trainer methodology.
8 articles · sorted by most recent
How Long Should You Wait to Retest FTP After a Bike Fit?
A new FTP number after a bike fit can be real or just noise. Wait roughly 2-3 weeks, and don't trust any swing smaller than about 5-10W on a 300W FTP.
Cyclocross Off-Season Training for Roadies: How to Structure a CX Block Without Losing Road Fitness
A cyclocross season isn't automatic detraining. Cyclists held VO2max on just 3 sessions a week for 21 days, as long as intensity didn't drop.
14-Day Concentration Blocks for Cyclists: The Block Periodization Model That Pros Use and Age-Groupers Ignore
Block periodization improved VO2max by 8.8% vs 3.7% for traditional training (Rønnestad, 2014) — same volume, better organization. Here's the exact 14-day sequence.
Indoor vs Outdoor Cycling: Which Actually Builds More Fitness?
Outdoor cyclists produce 27% more power at the same effort — but structured indoor training beats unstructured outdoor riding for FTP gains. Here's what the data says.
How to Take Your First FTP Test: 20-Minute, Ramp, or 8-Minute — Which Is Right for You
Ramp test for most beginners, 20-minute test once you can pace hard efforts. Here's the correction factor behind each protocol and exactly how to execute it.
Sweet Spot vs Threshold Training: Which Builds More Watts in Less Time?
Sweet spot (88-94% FTP) and threshold (95-105% FTP) carry identical autonomic recovery costs per Seiler 2007 — but sweet spot lets you accumulate more total minutes before that bill comes due.
FTP in Cycling: What It Is, How to Test It, and Why It Matters
Functional Threshold Power anchors every cycling training zone and training stress calculation. Learn the testing protocols, benchmarks by athlete category, and how to use FTP to train smarter.
What Is a Good FTP for Cycling? Benchmarks by Athlete Category
Is your 280W FTP impressive or mediocre? It depends entirely on your body weight, training history, and racing category. Here are the definitive W/kg benchmarks every cyclist needs to know.