In the world of cycling, Functional Threshold Power (FTP) has long been regarded as the gold standard for measuring a rider’s fitness and guiding their training. FTP is defined as the highest average power output (measured in watts) that a cyclist can sustain for an hour.
While FTP is undoubtedly a valuable metric, it doesn’t tell the whole story, especially when it comes to real-world performance. One key metric that often gets overlooked in favour of FTP is watts per kilogram (W/kg), which can offer a more comprehensive picture of a cyclist's abilities and potential.
In this blog, we’ll explore why watts per kilogram might be more important than FTP and why relying solely on FTP could limit your progress as a cyclist.
Understanding FTP and Its Limitations
FTP is a measure of the sustained power output that a cyclist can maintain for an hour. It’s often used to set training zones, monitor progress, and predict race performance. However, FTP has some limitations:
1. Lack of Context:
FTP is a raw measure of power output without considering the rider’s weight. Two cyclists with the same FTP but different body weights will perform very differently, especially in hilly or mountainous terrain.
2. Doesn’t Account for Different Racing Conditions:
FTP assumes steady-state efforts, which are rare in real-world racing. Most races involve varying intensities, including short, sharp climbs, sprints, and periods of recovery. FTP doesn’t reflect a cyclist’s ability to perform in these dynamic situations.
3. Overemphasis on One Metric:
Many cyclists focus exclusively on increasing their FTP, neglecting other important aspects of training such as anaerobic capacity, sprint power, and endurance. This one-dimensional approach can lead to imbalanced fitness and suboptimal race performance.
4. Not Always Predictive of Performance:
While FTP can be a good predictor of time trial performance on flat courses, it’s less predictive of performance in varied terrain, where the ability to produce high power relative to body weight (W/kg) becomes more important.
Why Watts per Kilogram (W/kg) Matters More
Watts per kilogram (W/kg) is a metric that combines power output with body weight. It’s calculated by dividing your power output (in watts) by your body weight (in kilograms). W/kg is a critical metric because it provides a more accurate reflection of your performance potential, particularly in climbing and acceleration.
1. Climbing Performance:
In cycling, power-to-weight ratio is crucial for climbing. The higher your W/kg, the faster you can ascend. This is why lighter riders with a high W/kg often excel in hilly or mountainous races, even if their absolute FTP is lower than heavier riders.
2. Acceleration and Surging:
W/kg is not only important for sustained climbs but also for short, intense efforts such as attacks, accelerations, and surges. A higher W/kg allows you to accelerate more quickly and maintain speed with less effort.
3. Overall Race Performance:
In races with varied terrain, a high W/kg gives you an advantage in more than just the climbs. It helps with managing surges in pace, responding to attacks, and even conserving energy by riding efficiently in the pack.
4. Tailored Training:
Training with W/kg in mind encourages a more balanced approach to cycling fitness. Instead of focusing solely on increasing FTP, you’ll pay attention to improving power across different intensities and maintaining or optimising body weight, leading to a more comprehensive fitness profile.
Training with Watts per Kilogram in Mind
To effectively use W/kg in your training, you need to focus on both components of the equation: increasing your power output and managing your body weight. Here’s how you can incorporate W/kg into your training strategy:
1. Focus on Weight Management:
Reducing excess body fat while maintaining muscle mass can significantly improve your W/kg. This doesn’t mean striving for an unnaturally low weight, but finding an optimal balance where you’re lean and strong. Proper nutrition and strength training play vital roles here.
2. Tailor Training to Specific Goals:
If you’re targeting a race with lots of climbing, prioritise workouts that boost your power output in the range that you’ll use during climbs. This might include long, steady climbs at a high percentage of your threshold power or shorter, more intense hill repeats.
3. Work on Anaerobic and Sprint Power:
Incorporate intervals that focus on short, high-intensity efforts. These workouts help improve your ability to handle surges in pace and respond to attacks, which are critical in racing situations.
4. Optimise Pacing Strategies:
Use W/kg to inform your pacing strategy, especially in races with significant elevation changes. Knowing your sustainable W/kg can help you pace yourself more effectively during climbs, avoiding the risk of blowing up mid-race.
5. Periodise Your Training:
Periodisation allows you to focus on different aspects of fitness throughout the season. For example, you might focus on increasing FTP during the base phase, then shift to improving your W/kg as race season approaches by fine-tuning both power output and weight.
6. Incorporate Strength Training:
Strength training is essential for improving muscle efficiency and power. Exercises that target the legs, core, and lower back can help increase power output without adding excessive muscle mass, thereby improving your W/kg.
Benefits of Prioritising W/kg Over FTP
1. Better Real-World Performance:
Focusing on W/kg rather than just FTP aligns your training with the demands of real-world cycling, where terrain and race dynamics are constantly changing. This approach helps you become a more versatile and resilient cyclist.
2. Improved Climbing Ability:
By optimising your W/kg, you’ll become a stronger climber, giving you a significant advantage in races with elevation gain. This can be the difference between staying with the lead group and getting dropped on a climb.
3. Balanced Fitness Development:
Training with W/kg in mind encourages a more well-rounded approach to fitness, ensuring that you’re not just increasing your FTP but also improving your ability to handle varying intensities and terrain.
4. Enhanced Energy Efficiency:
A higher W/kg means you’re using energy more efficiently, which can help you conserve energy during long races, allowing you to perform better in the final stages when others might be fading.
5. Mental Confidence:
Knowing that you have a strong W/kg ratio gives you confidence in your ability to handle climbs and accelerations, which can translate to better tactical decisions and a stronger mental approach during races.
While FTP is a valuable metric for understanding your cycling fitness, watts per kilogram offers a more complete picture of your performance potential, particularly in varied terrain.
By focusing on improving your W/kg, you can enhance your climbing ability, increase your versatility, and ultimately become a more competitive cyclist. Instead of fixating solely on raising your FTP, adopt a more balanced approach that includes optimising your power-to-weight ratio.
This will lead to better race results and a more sustainable, well-rounded training experience.
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