Episode 114 - Breaking Through FTP Plateau and Off-season HIIT

The Matchbox - A Cycling Podcast

Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I’m your host, Adam Saban, and on this week’s episode we’re discussing various ways to break through that dreaded FTP plateau and also sharing our thoughts on high intensity interval training during the off-season.

Today’s show is also brought to you by Flow Formulas. Head over to flowformulas.com today to check out their full suite of endurance nutrition offerings and make sure to use the discount code “Matchbox” when checking out.

As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at [e-mail] with email title The Matchbox Podcast or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alight let’s get into it!

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https://www.youtube.com/channel/UCnvEDN2A2ZjhNHb6uxh84PQ https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com

Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/

The following was generated using Riverside.fm AI technologies

Keywords

FTP, cycling, training volume, intensity, overtraining, goal setting, maintenance intensity, older athletes, VO2 max, endurance

Summary

In this conversation, Adam and Dylan discuss strategies for increasing Functional Threshold Power (FTP) in cycling, particularly for athletes who feel stuck at a plateau. They emphasize the importance of training volume, the need to change training intensity and structure, and the significance of setting realistic goals. The discussion also covers the risks of overtraining, the necessity of maximizing training time, and the role of maintenance intensity for older athletes during the off-season.

Takeaways

• Increasing FTP requires more training volume.
• Plateaus often result from insufficient training intensity.
• Changing training structure can help overcome stagnation.
• Realistic goal setting is crucial for motivation.
• Overtraining can lead to fatigue and stagnation.
• Maximizing training time can yield better results.
• Older athletes should maintain intensity to prevent decline.
• Maintenance intensity can be beneficial during off-season.
• VO2 max sessions should be included for maintenance.
• Training camps can help overload the system effectively.

Titles

• Avoiding Burnout in Training
• Breaking Through FTP Plateaus

Sound Bites

• "You need to be riding more."
• "You will never get to 400 watts doing less than 10 hours a week."
• "You can't just keep doing the same thing for five years."

Chapters

00:00

Understanding FTP and Training Goals

02:56

The Importance of Training Volume

06:09

Changing Training Intensity and Structure

09:01

Realistic Expectations and Goal Setting

11:47

Avoiding Overtraining and Fatigue

14:45

Maximizing Training Time and Efficiency

18:02

Exploring High-Intensity Work in Off-Season

30:07

Maintenance Intensity for Older Athletes