Beyond FTP I: Cycling Performance Assessment Using Power Profiling

A few decades ago, we got our first big tech for monitoring intensity using a heart rate monitor. For the first time, athletes got to look under the hood to see how quickly their hearts were working and as a surrogate marker, intensity zones were created to target specific adaptations better.

Then we got power meters which allowed the work rate to be quantified. Dr Andy Coggan and Hunter Allen developed the (in)famous and ubiquitous 20-minute threshold test or FTP (functional threshold power).

Further, we now have tests that involve 8 minutes (Carmicheal), and the RAMP test attempts to extrapolate data points i.e. RAMP test is about 75% of a 60-minute sustained power test. Most athletes would struggle to regularly test 60mins all out every 6-8weeks, so a shorter test has its merits with sustainability.

Besides getting your threshold level which your training zones anchor around, what else exists in the field of coaching, sports science, and exercise physiology that gives further data feedback for whether a cyclist is improving and where their strengths and weaknesses are? Moving from a GENERIC approach to INDIVIDUALIZED.

Here are a few layers of complexity to add more value to your training program:

Power Profiling

Power Profile 5s, 1min, 5min, 20min and FTP

A power profile allows riders to figure out where they are to other riders. It is true that while this does answer curiosity around performance levels, true competitive ability however, is found in exactly that, a competitive race situation. That will reveal where the rider is in the pecking order of performance capability. Nonetheless, a power profile serves to give greater insight than the standard FTP test.

Power Profile Chart (Coggan, Allen and McGregor 2019)

The Power Profile Chart is a useful measure to determine key time duration power outputs and their relation to a rider's peers. It's a useful guide especially when the conversation begins to pivot around performance and potential future prospects. NOTE: power output does not determine success as a single artifact, as much as the rider's ability to race and understand group dynamics. A rider who can save energy in a peloton and can produce output at a key crucible moment in a race will ultimately achieve success. However aerobic ability (sustainable power output) is a gateway and cannot be ignored as much as racing ability, they are siblings.

Take this one step further: PHENOTYPES

The power profile further categorizes a rider into one of four Phenotypes. When finding the power outputs for 5s, 1min, 5min and FTP, a unique specific pattern will emerge that shows relative strengths and weaknesses. This is called phenotype.

Pursuiter

Pursuiter Phenotype — Pusuiter Phenotype Power Profile (Coggan, Allen, and McGregor 2019)

The Pursuiter profile tends to have an inverted V showing the rider's good anaerobic and aerobic ability. This pattern tends to exist in those riders who have not focused on building out a strong aerobic ability in the form of a high FTP level.

Time Trailist/Steady State/Climber

Time Trialist Phenotype — Steady State Phenotype Power Profile (Coggan, Allen, and McGregor 2019)

Time Trialist has an upward-sloping plot. It makes sense if one considers physiology as a very strong aerobic ability that tends to accompany a weaker neuromuscular/anaerobic ability. There is only so much space in a muscle for all the machinery if put another way.

Sprinter

Sprinter Phenotype Power Profile (Coggan, Allen, and McGregor 2019)

Sprinter has the opposite of a time trialist in that the plot is downward-sloping. Depending on training age, this type of rider could become more of an all-rounder where the plot is fairly balanced but if the individual has been involved in competitive riding for a couple of seasons already, then it is clear that their strength is neuromuscular expression and focusing on short duration events is the best approach.

Action Steps

Testing to determine Power Profile to determine 5s, 1min and 5min (helps to have TrainingPeaks). This would complement FTP testing (see previous blog posts).

	Time	Description	% of FTP	% of FTHR
Warm Up	45 mins	Easy Riding	40-70	<70
	3x 1min	Fast Pedal 110 RPM	80-90
	1 min ALL OUT	Get out the saddle hard for the first 15-20s and then another 15-20s are hard as you can…then hang on for dear life till 1min	>150
	10 mins	Easy Riding	40-70
Main Set	5 min ALL OUT	Try to keep a constant output with an increase for the last 30s	115% plus
	10 min	Easy Riding	40-70
	2x15 s ALL OUT	Out of the saddle…max power in the big chainring	MAX
Cool down	15 min	Easy Riding

Once you have your data metrics for 5s, 1min, 5min, and FTP, you can establish your ability, also considering what levels of cycling output there are ie Cat3 Vs Cat1 (see above). Your power profile then needs to match what your goal event limiters are for you to succeed e.g. if you are doing a grand fondo with lots of steady state climbing, then you need to make sure your FTP level is developed. An event like a Cycle Challenge requires a strong ability of 5 minutes to 20 minutes. An easy phrase to remember is "FTP is the King metric, Fatigue resistance is the King Maker". When in doubt, remember that it's an aerobic sport, so build your aerobic ability.

This is where a good coach can help and give direction.

In the next post, we examine Critical Power (CP). Stay Tuned!