Introduction
Power—measured in watts—is the ultimate determinant of cycling performance. The more watts you can produce over time, the faster you go. Here are scientifically validated methods to develop your power.
Understanding Power
Power is the product of force and cadence. To increase your power, you can increase force (push harder on the pedals) or cadence (pedal faster)—or both.
Method 1: Threshold (FTP) Intervals
FTP (Functional Threshold Power) is the maximum power you can sustain for 1 hour. Training at 90-105% of FTP develops threshold power.
Example Session: 2x20 min at 95% FTP, 5 min recovery between efforts.
Method 2: VO2max Intervals
Short, intense efforts (3-8 min) at 110-120% of FTP develop maximum aerobic power.
Example Session: 5x5 min at 115% FTP, 5 min recovery between each.
Method 3: Sprints
Maximal efforts of 10-30 seconds develop anaerobic and neuromuscular power.
Example Session: 8x15 sec maximal sprint, 3 min recovery between each.
Method 4: Strength Training
Squats, lunges, and bench presses develop muscle strength that translates into power on the bike.
Measuring Your Progress
Perform an FTP test every 6-8 weeks to measure your progress. The standard test: 20 min at maximal effort, multiply by 0.95.
Conclusion
Power is developed with method and consistency. And a bike neatly stored on its David & Clément stand awaits you for each session.