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Preparing for your FTP test

26/10/2023

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FTP tests are crucial for establishing accurate training zones, forming the foundation of all training programmes. These tests help determine training zones for heart rate and power output, providing clarity on an individual's training level and intensity for maximum performance. Here are some tips to prepare you for a successful FTP test:
  1. Do a test ride (or two, or three!) to understand and optimise your setup: make sure you've ridden the bike you're completing your test on so that you can optimise your bike setup. o a dry run with the shoes and clothing you're planning to wear - don't allow a surprise chafe to ruin your ride! When you come to do your test you'll be more comfortable and confident.
  2. Take a rest day: To achieve accurate results, it's essential to give your best effort during the 20-minute test. Avoid any exercise 24 hours before the test to ensure you are well-rested.
  3. Get hydrated: Proper hydration (and fuelling) is crucial for performance. Consume at least 500ml of water in the hour before testing and 1000-1500ml in the four hours prior if possible. Now's a good time to add electrolytes to your water. Additionally, have a well-balanced modest meal with complex carbohydrates 4 hours before testing, and perhaps a some carbs like a banana or crackers one hour before the test.
  4. Wear the right kit: ride wearing 'tried and tested kit'. Make sure your shoes are compatible with the bike - if you're wearing cycling shoes, make sure they have the correct cleats. Wear clothes you're comfortable in.
  5. Be prepared: ensure you bring with you what you'll need for the test; consider: water bottle, heart rate monitor if you usually wear one, towel, music source and ear buds if you need this, shower essentials if you're going to shower straight after (recommended!)
  6. Have something to aim for: Where ideally do you want your FTP to be? And what is the lowest power you'd be happy with? Keep this in mind when you ride your test.
  7. Don't forget to schedule your retest: Your FTP result is only useful when it's accurate. Don't leave it too long - the best way is to schedule your next one as soon as you've completed the one that's due. You've always got a focus for your training then.

An accurate FTP test is essential to establish a baseline for your fitness, and to train effectively and efficiently. Keep your FTP test up to date - aim to retest every 6-8 weeks.

Want to up your game as an indoor cycling instructor? If you're already an indoor cycling instructor, our Power Instructor: Indoor Cycling with Power course is for you - click the button below to get started today:
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    Categories

    All
    Advice For Venues
    Applied Physiology
    Basics
    Bike Setup
    Business Management And Development
    Cadence
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    CPD
    Cycling Technique
    Dictionary Of Intervals
    Diversity
    Equity
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    ICI Guides
    Inclusion
    Indoor Cycling Life
    Institute News
    Instructor Tips
    Kit
    Marketing
    Pedalling
    Power
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    Research
    Rider Care
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    Session Profiles
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  • Home
    • For Managers
    • Train to be an instructor
    • CPD training for Instructors
  • Courses
    • ONLINE indoor cycling instructor training course
    • ICI Indoor Cycling Instructor training course (1 day)
    • ICI indoor cycling instructor training course (2 day)
    • Indoor Cycling with Power
    • Studio Manager course
    • Indoor Cycling for the Older Adult
    • Upgrade your certificate to ICI standard
    • More CPD courses
  • Course dates
    • UK indoor cycling instructor training >
      • Aldershot, Hampshire
      • Bristol
      • Manchester
      • West Midlands (Aldridge)
    • International indoor cycling instructor training
  • Join ICI
  • Contact
    • About
  • Free resources
  • FTP training
  • Code of Conduct
  • Terms and conditions