If you're a triathlete, you've probably heard the common advice: To get faster on the bike, focus on steady-state workouts to boost your FTP. But here's the truth—it’s not that straightforward. The bike portion of a triathlon requires more than just consistent power output. Relying solely on FTP-focused workouts could actually hinder your overall performance.
Before diving into why this approach might be flawed and how you should adjust your training strategy, let me introduce myself. With over 20 years of experience coaching professional cyclists and triathletes, I’ve had the privilege of guiding athletes like Rohan Dennis, Flora Duffy, and Cameron Dye to numerous world championships and Olympic medals. Through my work with these athletes and analyzing decades of performance data, I’ve learned something crucial:
The bike segment in a triathlon isn't just about maintaining a steady state; it's about adapting to varying intensities and demands. Let me break it down for you.
The bike leg is the most demanding part of the race, accounting for over 50% of the total energy expenditure and race time. Power output varies drastically throughout the ride, fluctuating from zero watts to well over 500 watts in mere seconds. Even on a flat, non-drafting 40km course, top athletes spend more than 28% of the time exceeding their FTP.
Take Cameron Dye’s performance in the 2018 St. Anthony’s Triathlon, where he placed third. His power output graph shows that over 20% of his bike leg was spent above FTP. Similarly, in a draft-legal ITU sprint race, less than a quarter of the bike leg was spent near FTP, with significant portions focused on higher intensity efforts. And in an Ironman event, athletes often push through multiple phases of high-intensity efforts to catch up or maintain position, only settling into a steady tempo later.
These examples highlight that triathlon biking isn't just about FTP. You need to train across a spectrum of intensities to prepare your body for real-world race conditions. Specific drills targeting neuromuscular power, maximal aerobic power (MAP), and anaerobic capacity (AC) are essential. These efforts teach your body to recruit fast-twitch muscle fibers efficiently, enabling quick acceleration and sustained power output when needed.
Now, let’s talk about MAP and FTP. Your FTP is essentially a reflection of your aerobic capabilities, while MAP acts as the ceiling that limits your FTP. Elite athletes typically have a MAP that’s over 20% higher than their FTP. So, if you want to raise your FTP, start by boosting your MAP. High-intensity interval training, such as nine-minute hammer sets, is key to achieving this.
But don’t forget variety. Monotony in training leads to burnout and overtraining. Adding shorter, high-intensity sessions can keep things fresh and exciting, making long rides more enjoyable. Plus, this approach allows you to pack more quality into your training without sacrificing recovery time. It also opens up opportunities to refine other aspects of your triathlon, like swimming technique.
In conclusion, focusing purely on steady-state FTP workouts isn’t the best way to shave time off your bike split. Triathlon biking demands all your energy systems. By increasing your MAP, you'll naturally boost your FTP. And by mixing up your training with high-intensity intervals, you’ll avoid burnout while improving your overall performance. So, embrace the challenge and push yourself harder—you’ll notice the difference on race day.
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