How to Improve Power-to-Weight Ratio as a Time-Crunched Cyclist

Key topics in this episode:Focus on fitness and power side of the equation firstTrain for increasing Functional Threshold Power (FTP) and increased Time to Exhaustion (TTE)Extensive (training to extend efforts) vs. Intensive (training to increase power at an intensity) trainingExample WorkoutsClimbingRepeats: 3x8min with 4 minutes spinning between them. ClimbingRepeats are top end of threshold range, bordering on VO2 max intensity, RPE of 9/10.HillAccelerations: 3 x 8min. Efforts start at SteadyState intensity (RPE of 7/10) for 7 minutes and then accelerate to  RPE 10/10 for final minute.SteadyState Intervals: 2 x 20min at 91-105% of FTP. For these longer ones, aim for the lower end of the range (91% of FTP)When you focus on fitness and good habits (sleep, recovery, reducing stress), body weight and body composition often take care of themselves.If you need proactive weight loss, aim to reduce caloric intake by about 500 calories per day through portion control. ASK A QUESTION FOR A FUTURE PODCASTHostAdam Pulford has been a CTS Coach for more than 13 years and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platformGET FREE TRAINING CONTENTJoin our weekly newsletterCONNECT WITH CTSWebsite: trainright.comInstagram: @cts_trainrightTwitter: @trainrightFacebook: @CTSAthlete