FTP Improvement and weight training at 50

Triathlon Forum
1

I have read several articles on improving FTP and the majority are interval based which I understand. I am hoping to hear from some masters aged folks that are trying to improve cycling performance. The question I have is how should these intervals be based. Some articles call for 20 minutes at 100% and others at 85%. I am wondering if being older, should I be doing intervals at 85% due to recovery times etc. as 100% for 20 minutes is very challenging and I am also concentrating on running too. My plan is to concentrate on FTP improvement until sping time when I would then hopefully convert that new found FTP into longer rides.

Secondly, I have never done any strength training and wondering if anyone could provide a program that is pretty basic that could be done a couple times a week and still show some improvement.

2

2 x 20 at 80-85% is the kind of thing you can do all winter and see growth over time. 100% is such a hard workout few people will do it very often. It’s better to get on the trainer and do the work than skip it or goof off on the trainer. I have been doing lots of 2x20’s at about 80% inside and out and my legs feel good, not so tired at all.

3

85 percent of what?

My one hour wattage is 212 today.

I do 2 x 20’s at 220-230, I.e. about 105 to 110% of one hour.

4

If you’re going at less than 90% or so of FTP, there’s really no need to do intervals. Just warm up and knock it out.

5

Hmmm really? I seem to recall some pretty good cyclists on this forum advocating doing lots of 85%-90% (sweet spot) intervals–the reason being that you could do them day after day and not have to take nearly as many easy days.

6

My plan is to concentrate on FTP improvement until sping time when I would then hopefully convert that new found FTP into longer rides.

*Racing and Training with a Power Meter *is a good resource which surveys the different types of interval workouts, and the role each type plays in training and performance. The good news is that you can get quite a lot of improvement at <100% of power output for the given time interval. In short, according to this book, there is no “single workout” that covers everything. Which makes sense.

Secondly, I have never done any strength training and wondering if anyone could provide a program that is pretty basic that could be done a couple times a week and still show some improvement.

I’ll outline the program my coach gave me, which is giving me good results so far.

You lift 2-3x per week. One session is “hard” the other two are “maintenance.”

Each session starts with a core workout, which is 5-6 core exercises (crunches, leg lifts, etc). This takes about 15 minutes.

Then, you do 4x20 (hard session) or 2x20 (maintenance session):

-squat
-deadlift
-leg extension
-lunges
-single leg squat (4x10 each leg)
-leg press
-leg curl

Only 10-15 seconds rest between sets, and no rest between exercises other than what’s needed to set up. The whole thing can be done in less than an hour.

It’s not huge weight. You don’t lift to failure (though my coach says that’s coming later in the season). For example, my 1x squat is around 275lb, but I do these at around 135lb.

For the squat, deadlift, and lunge (free weights) it’s important to know what you’re doing. If you’ve never done them, hire a competent personal trainer to teach you before doing any significant weight.

7

I agree with lots of sweet spot. There’s no need to break it in to 20 minute chunks though. 85% of FTP is a level that one should be able to sustain for 3-4 hours in a maximal effort. Just get on your bike and knock it out.

8

I have read several articles on improving FTP and the majority are interval based which I understand. I am hoping to hear from some masters aged folks that are trying to improve cycling performance. The question I have is how should these intervals be based. Some articles call for 20 minutes at 100% and others at 85%. I am wondering if being older, should I be doing intervals at 85% due to recovery times etc. as 100% for 20 minutes is very challenging and I am also concentrating on running too. My plan is to concentrate on FTP improvement until sping time when I would then hopefully convert that new found FTP into longer rides.

Secondly, I have never done any strength training and wondering if anyone could provide a program that is pretty basic that could be done a couple times a week and still show some improvement.

I think that intervals at 85% of your FTP is going to be a bit light. I would be shooting for 90% or better. I would start with shorter intervals (i.e., 6-7 intervals of 5 minutes with 3-4 minutes easy pedaling in between) and then gradually work my way up to 2 X 20 minutes with 5 minutes easy pedalling in between. It takes a while to build the mental toughness to do a proper 2 X 20 on the trainer, so start with shorter intervals and work up. By the time you are doing 2 X 20 you should be seeing a significant improvement.

The purpose of weight training is to get stronger. Focus on maybe 4-5 exercises max. You should be doing a whole body workout, not so much to go faster in triathlons but because you are 50 and you want to continue to live a vigorous life. I would do something like dips, pull ups (if you can, if not, work on it), squats, stiff legged deadlifts, and overhead press. That is it. If you have very little time, dips, pullups, deadlifts. Focus on good form and sets of 5-8 reps. 2 minutes or so in between sets. Try to go heavier when you can, while keeping good form. Do this twice per week.

9

This is a good thread on winter bike training.
http://forum.slowtwitch.com/gforum.cgi?post=4192805;sb=post_latest_reply;so=ASC;forum_view=forum_view_collapsed;;page=unread#unread

I haven’t tried this yet, but Brett was kind enough to email his program to those who asked.
http://forum.slowtwitch.com/gforum.cgi?do=post_view_flat;post=4180258;page=1;sb=post_latest_reply;so=ASC;mh=25;

10

I think you will get much better advice if you can share your current fitness status. Have you been doing tris for a while? Have you been riding for a while? Do you have a power meter or a trainer with a meter?

I am over 50 too. Started doing tris at 51, four years ago. Now, I just cycle.

There will be many here that will tell you not to waste your time on strength training. In general, that’s true for doing the time trial type rides that triathlons require. However, if your fitness is low and you are over 50, you probably need some strength training. Be very careful with your knees, though. If you do any damage, it will take forever to heal. I take glucosamine and have had no problems with my knees. Plan on 20-30 reps at a comfortable weight. Build the weight slowly over 6-8 weeks while you take the glucosamine. That’s about how long it takes for it to significantly improve the tissue in your joints.

FWIW<
Greg

11

I’ve got myself a PowerTap G3 power meter and started training with trainerroad.com site.
I did the 20-mins FTP test for the first time ever and man it kicked my ass and I’m sucking wind.
For me the only way is up on FTP. It can’t go any lower.