Cycling Power Training: A Beginner's Guide

Cycling power training is an essential component of improving performance for cyclists of all levels. Understanding how to harness and optimise your power output can lead to significant gains in speed and endurance, making your cycling experience more enjoyable and rewarding. This beginner's guide will explore the fundamentals of cycling power training, providing insights on how to get started and maximise your potential on the bike.

Power training in cycling refers to the systematic approach of developing your ability to generate power while pedalling. This is often measured in watts and reflects how hard you are working during your ride. Power training focuses on improving both aerobic and anaerobic capacities, allowing you to sustain higher intensities over longer periods.

By incorporating power training into your routine, you can enhance your cycling efficiency, which translates to better performance in races or recreational rides. Power output is particularly important during climbs, sprints, and breakaways, where every watt counts.

To effectively engage in power training, cyclists need to understand power metrics. This typically involves using a power metre, a device that measures the force applied to the pedals. A power metre can be integrated into your bike's crankset, pedals, or hub, providing real-time feedback on your power output.

Key power metrics to monitor include:

• Functional Threshold Power (FTP): the maximum power you can sustain for one hour. FTP is a crucial benchmark for designing training zones and tracking progress.
• Peak Power Output (PPO): the maximum power you can produce during short bursts, typically measured over 5 to 30 seconds.
• Watt-to-Weight Ratio: this metric indicates how much power you can produce relative to your body weight, helping to assess climbing ability.

Before diving into power training, it’s essential to establish your baseline power metrics. This involves conducting an FTP test, which can be done indoors on a trainer or outdoors on a flat course. The most common method is a 20-minute all-out effort, where you ride as hard as possible for 20 minutes and then calculate your FTP by taking 95% of your average power during that time.

Once you have your FTP, you can determine your training zones:

• Zone 1: active recovery (less than 55% of FTP)
• Zone 2: endurance (56-75% of FTP)
• Zone 3: tempo (76-90% of FTP)
• Zone 4: lactate threshold (91-105% of FTP)
• Zone 5: VO2 Max (106-120% of FTP)
• Zone 6: anaerobic (greater than 120% of FTP)

Understanding these zones allows you to tailor your training sessions to target specific aspects of your cycling performance.

A well-structured power training programme should incorporate a mix of endurance rides, interval training, and recovery days. Here’s a basic framework to get you started:

Spend time in Zone 2 during your long rides to build aerobic capacity. Aim for at least one long ride per week, gradually increasing your distance as your fitness improves.

Integrate structured intervals into your weekly training. For example, you might perform 5 x 5-minute efforts in Zone 4 with 2 minutes of rest in between. This type of training develops your lactate threshold and increases your ability to sustain higher power outputs.

Incorporate short, intense bursts of effort, such as 30 seconds to 1 minute in Zone 6. This can be done in a training session or during a group ride. These efforts enhance your PPO and prepare you for race scenarios.

Recovery is just as important as training. Schedule at least one recovery day per week to allow your body to repair and adapt. Consider light spinning or rest to facilitate recovery.

To gauge your improvement, periodically re-test your FTP every 4-6 weeks. This will help you adjust your training zones and ensure you’re continually challenging yourself. Tracking your power data can also provide insights into your strengths and weaknesses, allowing you to fine-tune your training focus.

Cycling power training can seem daunting at first, but with a structured approach and a willingness to learn, you can significantly improve your cycling performance. By establishing your baseline metrics, understanding your power zones, and designing a balanced training programme, you’ll be well on your way to becoming a stronger, more efficient cyclist. 

Remember, consistency is key, and celebrating small victories along the way will keep you motivated on your journey to cycling success. If you want an extra helping hand to push you in the right direction, check out our range of cycling coaching packages.