Here is everything you need to perform two FTP tests with confidence: the ramp (MAP) test and the 20-minute test, including how to coach and motivate your riders to stay committed and how to add the most motivating and energetic music possible. You’ll learn not just the theory but also the practical skills to leading these two important functional assessments. If you have a bike, you can ride along with the two videos and test your own FTP. If you don’t have a bike, that’s OK; just imagine yourself at a conference session and view them with pen and paper in hand.
Have you ever subbed a class where the riders didn’t know what to do with the console? Have you had a mixed class with some who understand watts and others who have no idea? Izabela inspires you to use the great tools you have at your disposal and provides you with some of her favorite ways for dealing with these scenarios, including a great way to help riders to understand watts even if they’ve never done an FTP test.
The benefits of utilizing FTP to create individualized training zones for indoor riders are increasingly becoming understood by instructors who teach with power. This, and the tests to determine FTP, have been discussed in other articles on ICA. But is just knowing “how to” put your riders through an FTP test enough? Is there really a need to perform one on yourself in order to teach it?
Without question, music is an essential component of what makes indoor cycling so successful and fun. FTP field tests have a unique requirement and require high-energy, rhythmic tempos that help you turn the pedals in the range of the mid-80s to mid-90s rpm. We’ve got two Spotify playlists with over 200 songs—one with electronic genres and the other with rock, alternative, indie, and hip-hop tracks. There is a playlist with high-energy songs for shorter 3-minute FTP tests. Plus, we provide three full Spotify playlists for your FTP tests. We’ve got you covered!
Training with power is the best way to set benchmarks, determine workout intensities, and measure improvement. When you are ready to start leading 20-minute FTP tests, we’ve got everything you need in this Coaching Play by Play. It contains information on how to prepare your riders for FTP tests, what elements you should control during the test so it is reliably repeatable, the protocol to follow, and minute-by-minute motivational cues to coach your riders through this challenging event.
While putting the finishing touches on a power profile for ICA, I put myself through the workout so I can experience the entire training session at the desired intensity. The two times I’ve taught it I obviously couldn’t be at that effort and teach it effectively, and I can attest that it’s a good one! I uploaded the training file here and challenge everyone to analyze—or guess—the training objective.
Profile objective: To vehemently defy the cycling cardio gods with a dance of strength. Think of performing 1260 single leg squats; this profile requires no imagination.
The mention of “dance of strength” was not just a fun euphemism; get ready to bring your bike and legs on the dance floor with some powerful EDM (electronic dance music).
Measuring power in cycling has been all the rage for a number of years. Many of the athletes I train as a coach are enamored with the amount of watts they generate. The ability to measure power output for a given effort is an excellent representation of the amount of work being produced, but does it tell the entire story?
Over the past three weeks, we have provided three alternative methods of introducing and using power in your indoor cycling classes—Power CTW. We look forward to feedback on the methods you tried and how your riders responded. To keep track of all of those powerful efforts, we have created a form that your riders can use. Download it here. Two versions of the form are included: one using power-to-weight in pounds, and the other in kilograms.