The cyclingtraining’s Podcast

FTP in cycling is the highest average power you can hold for about 60 minutes, and it’s the number most training plans use to set your zones. Critical Power (CP) is a related but more precise metric, built from several maximal efforts instead of one. For most riders, FTP is the practical day-to-day tool — CP is the deeper layer you reach for once FTP stops telling you enough. Deep dive article her...

Every cyclist faces the same tension: build the aerobic base needed for long rides without losing the top-end power required for hard efforts. Log too many easy miles and your ability to surge fades. Go too hard too often and you accumulate fatigue that undermines both goals. See the answer: 👇 https://pacelinebikes.com/balancing-endurance-and-intensity-the-cyclists-dilemma/ Take the Quiz and rece...

FTP testing measures your functional threshold power to set accurate training zones. Most cyclists should repeat FTP testing every 4-6 weeks during a focused training block, which gives the body time to adapt and show measurable gains. Testing more often risks fatigue masking real fitness improvements. Full Read 👇 https://pacelinebikes.com/ftp-testing-how-often-to-test-and-track-your-progress/ Ta...

Power zones are seven intensity ranges based on your Functional Threshold Power (FTP), from active recovery (under 55% of FTP) up to all-out neuromuscular sprints (above 150%). Training in the correct zone gives every ride a clear purpose — building aerobic endurance, raising your threshold, or sharpening top-end speed — so your time on the bike produces measurable, repeatable progress. Full Read...

Seasonal cycling training is a periodization approach that adjusts your ride volume, intensity, and focus across spring, summer, autumn, and winter. By aligning your training with the calendar, you build fitness progressively, reduce injury risk, and arrive at peak performance right when it matters most. Get the full read Here: 👇 https://pacelinebikes.com/seasonal-cycling-training-how-to-adjust-y...

After 40, your body recovers more slowly, loses VO2max capacity faster, and responds differently to high-intensity work. The training plan that made you faster at 35 now creates fatigue you can’t clear between sessions. The fix isn’t training less —  it’s training smarter with proper recovery spacing, more Zone 2, and targeted strength work  Full read ☕→ https://pacelinebikes.com/why-your-30s-cyc...

What is cycling nutrition periodization? Cycling nutrition periodization is the structured adjustment of carbohydrate, protein, and fat intake to match your current training phase — base, build, or peak. By aligning macronutrient targets with training load and intensity, you give your body the right fuel at the right time to adapt, recover, and perform.  Full Read ⬇️ https://pacelinebikes.com/cycl...

Understanding FTP benchmarks by age and experience level gives your numbers real meaning—and helps you set training goals that are challenging without being disconnected from your actual physiology. Read more: ⬇️ https://pacelinebikes.com/ftp-benchmarks-by-age-what-your-watts-really-mean/ FTP Testing ⬇️ https://functionalthresholdpower.com/ftp-testing/ NEXT: Set up your training zones with Watts a...

Wearable cycling technology — including power meters, heart rate monitors, and GPS sensors — gives riders objective, real-time data on power output, training zones, and recovery. This allows for precise FTP-based training that replaces guesswork with measurable, repeatable results.  See the full read at 👇 https://pacelinebikes.com/what-wearable-tech-actually-does-for-cyclists/

Let’s shine a light on the most stubborn cycling performance myths—with the latest science as our guide. Full read at: https://pacelinebikes.com/4-cycling-performance-myths-debunked/

Is polarized training better than sweet spot in 2026? The best training intensity distribution (TID) depends entirely on your weekly volume. Recent 2025-2026 research suggests that while Polarized training (80/20) excels for high-volume athletes (12+ hours), Pyramidal models utilizing Sweet Spot are often more effective for those training under 8 hours per week.  Full article 👇 https://www.paceli...

Functional Threshold Power, commonly abbreviated as FTP, represents the maximum average power output a cyclist can sustain for approximately one hour of continuous riding. Measured in watts, FTP serves as the cornerstone metric for structured cycling training, power-based workouts, and performance assessment. Learn more about FTP testing, training and nutrition at:  https://functionalthresholdpowe...

Overtraining shows up as persistent fatigue, declining power, elevated resting heart rate, and irritability that won't resolve with rest. Undertraining looks like plateaued fitness, easy recovery from every ride, and watts that never climb. Either way, the fix starts with honestly assessing your training load against your goals. Here's how to tell and what to do. ➡️ https://www.pacelinebikes.com/a...

Discover your personalized roadmap to improving your FTP. Take our 7-question quiz to get a custom training plan based on your experience, time, equipment, and goals. Whether you're hitting a plateau or just starting structured training, find out exactly what you need to boost your power. https://functionalthresholdpower.com/how-to-improve-ftp/ ☕️ Buy us A Coffee (Support the Channel) https://buy...

 Zone 2 training is low-intensity cycling at 55-75% FTP where you can maintain conversation easily. This intensity maximizes mitochondrial density, enhances fat oxidation, and builds aerobic capacity through sustained efforts lasting 2-6 hours. Zone 2 corresponds to 60-70% max heart rate. Read more here:  https://endurancetrainingprogram.com/zone-2/ To determine your heart rate or FTP zones, go he...

The Karvonen formula calculates your target heart rate zones using your Heart Rate Reserve (HRR). Unlike simpler percentage-of-max-HR methods, the Karvonen formula accounts for your individual cardiovascular fitness level, making it significantly more accurate. You won't find another calculator like this one. Shows BOTH HR and FTP zones. Try it now here!  https://endurancetrainingprogram.com/heart...

Training plans are structured programs using periodization to systematically progress from base building through race-specific fitness over 12-20 weeks. Effective plans incorporate progressive overload (gradual volume increases), recovery integration (rest weeks every 3-4 weeks), and specificity (matching training to event demands). Get the full plans here:    https://endurancetrainingprogram.com/...

 Endurance cycling nutrition requires 5-8g of carbohydrates per kg of bodyweight daily during training, 1.6-2.2g of protein per kg for recovery, and strategic in-ride fueling of 60-90g of carbohydrates per hour for rides exceeding 90 minutes. Proper nutrition timing—including carbohydrate periodization during base training, complete fueling before high-intensity sessions, and more. Read more at: ...

Base training is an 8-16 week training phase emphasizing low-intensity Zone 2 riding at 55-75% FTP to build aerobic capacity through mitochondrial development, capillarization, and enhanced fat oxidation. This foundational period prioritizes high-volume, low-intensity work (80-95% of total training time) over intervals, establishing the physiological platform that supports all subsequent threshold...

Increasing your Functional Threshold Power requires systematic training that stresses the physiological systems limiting performance at lactate threshold. Specific FTP-focused workouts incorporate threshold intervals, sweet spot sessions, and VO₂max efforts.  https://functionalthresholdpower.com/ftp-training/ To test for your FTP go here: https://functionalthresholdpower.com/ftp-testing/ ☕️Buy Me...

Understanding power zones transforms your cycling training from guesswork into precise, science-based workouts. Once you’ve established your FTP through testing, power zones provide the framework for structured training that optimizes adaptations. https://functionalthresholdpower.com/ftp-power-zones/

Your Functional Threshold Power (FTP) represents the  maximum average power you can sustain for approximately one hour, making it the cornerstone metric for structured cycling training and race preparation. Understanding how to accurately test your FTP establishes the foundation for setting training zones. https://functionalthresholdpower.com/ftp-testing/

What's the one number that unlocks faster cycling? FTP—your Functional Threshold Power. Learn how to test it accurately, calculate personalized training zones, and use power-based workouts to break through plateaus. Whether you're new to power meters or chasing watts, this guide transforms how you train. https://functionalthresholdpower.com/ftp-complete-guide/ Loving the podcast? Buy us a coffee—...

Training harder but getting slower? You're missing the secret weapon elite cyclists use to dominate: strategic rest. Discover why 2-4 weeks of recovery phase cycling makes you faster, not weaker. This episode changes everything about how you train. https://www.pacelinebikes.com/recovery-phase-cycling-low-performance-problem-active-rest-solution/ Loving the podcast? Buy us a coffee— Click Here! Eit...

Cross training for cyclists develops muscles cycling neglects. It maintains cardiovascular fitness while resting cycling-specific muscles.  Different activities challenge your body uniquely.  Top 8 Benefits of Cross Training: Prevents overuse injuries from repetitive motion 2. Maintains fitness during recovery periods. 3. Develops neglected muscle groups. 4. Improves overall athleticism. 5. Reduce...