Cycling Power Testing in Santa Cruz

Understanding the relationship between FTP and physiological threshold:

• What is FTP?
  • • Definition: Maximum power sustainable for ~1 hour
  • • Traditional Estimation: 95% of 20-minute max power test
  • • Practical Application: Foundation of power-based training zones
  • • Limitation: Estimate, not direct physiological measurement
• VT2 (Second Ventilatory Threshold / Lactate Threshold):
  • • Physiological Definition: Intensity where lactate accumulation exceeds clearance
  • • Measurement: Identified via breath-by-breath VO₂ analysis during ramp test
  • • Precision: Exact power at metabolic threshold
  • • Relationship to FTP: VT2 power typically equals or slightly exceeds FTP
• Why Test vs. Estimate FTP?
  • • Accuracy: 20-min test can over or underestimate true threshold by 10 to 20 watts
  • • Pacing Issues: Too conservative or too aggressive 20-min effort skews FTP
  • • Physiology Insight: Testing shows WHERE threshold occurs relative to VO₂ max
  • • VT1 Identification: Can't get aerobic threshold from 20-min test-need VO₂ testing
• Typical FTP/VT2 Values by Cyclist Level:
  • • Pro Men: 380 to 450+ watts (5.5 to 6.5+ W/kg)
  • • Pro Women: 280 to 350+ watts (5.0 to 6.0+ W/kg)
  • • Cat 1-2 Men: 300 to 380 watts (4.5 to 5.5 W/kg)
  • • Cat 1-2 Women: 220 to 280 watts (4.0 to 5.0 W/kg)
  • • Cat 3-4 Men: 250 to 320 watts (3.5 to 4.5 W/kg)
  • • Cat 3-4 Women: 180 to 240 watts (3.0 to 4.0 W/kg)
  • • Recreational Cyclists: 150 to 250 watts (2.0 to 3.5 W/kg)

Standard 7-zone power model based on physiological testing:

• Zone 1 (Active Recovery):
  • • Power: < 55% FTP
  • • Purpose: Recovery rides, warm-up, cool-down
  • • Duration: 30 to 90 minutes
  • • Feeling: Very easy, can hold conversation
• Zone 2 (Endurance):
  • • Power: 56 to 75% FTP (below VT1)
  • • Purpose: Aerobic base building, fat oxidation, mitochondrial development
  • • Duration: 1 to 6+ hours
  • • Feeling: Comfortable, sustainable for hours
  • • Training Time: 70 to 80% of total training volume
• Zone 3 (Tempo):
  • • Power: 76 to 90% FTP (between VT1 and VT2)
  • • Purpose: "Gray zone"-useful for race-specific work but avoid excessive time here
  • • Duration: 20 to 60 minutes
  • • Feeling: Moderately hard, "comfortably uncomfortable"
  • • Training Time: < 10% of weekly volume (polarized model)
• Zone 4 (Lactate Threshold / FTP):
  • • Power: 91 to 105% FTP (at VT2)
  • • Purpose: Raise FTP, improve lactate clearance
  • • Duration: 2 × 20 min or 3 × 15 min intervals
  • • Feeling: Hard, challenging to hold, heavy breathing
  • • Training Time: 10 to 15% of weekly volume
• Zone 5 (VO₂ Max):
  • • Power: 106 to 120% FTP
  • • Purpose: Improve VO₂ max, increase power ceiling
  • • Duration: 3 to 5 min intervals, 4 to 6 reps
  • • Feeling: Very hard, gasping for air
  • • Training Time: 5 to 10% of weekly volume
• Zone 6 (Anaerobic Capacity):
  • • Power: 121 to 150% FTP
  • • Purpose: Improve anaerobic capacity, race-winning efforts
  • • Duration: 30 seconds to 2 minutes
  • • Feeling: Extremely hard, burning legs
• Zone 7 (Neuromuscular Power):
  • • Power: > 150% FTP (maximum power)
  • • Purpose: Sprint power, neuromuscular recruitment
  • • Duration: < 30 seconds
  • • Feeling: All-out sprint

We offer two testing options for cyclists:

• Option 1: Wahoo KICKR Bike (Lab Bike):
  • • Advantages: Fully adjustable fit (height, reach, stack), integrated power measurement, instant resistance changes, no setup time
  • • Fit Customization: Matches your bike geometry perfectly
  • • Best For: Most cyclists, especially those without smart trainer
  • • Power Accuracy: ±1% (research-grade)
• Option 2: Your Bike + Your Trainer:
  • • Advantages: Test on exact equipment you train/race on, familiar bike feel
  • • Requirements: Smart trainer (controllable resistance), calibrated power meter recommended
  • • Setup: Bring bike and trainer, we'll set up metabolic cart
  • • Best For: Cyclists wanting equipment-specific data
• Power Meter Verification:
  • • Testing on both systems reveals power meter accuracy
  • • Compare your PM reading to lab bike measurement
  • • Many power meters read 5 to 15 watts off-important to know

Beyond power: Understanding metabolic efficiency on the bike:

• Gross Efficiency:
  • • Definition: (Mechanical power output / metabolic power input) × 100
  • • Typical Values: 18 to 23% for trained cyclists
  • • Elite Cyclists: 23 to 25%
  • • Meaning: Higher efficiency = less oxygen needed for given power
• Improving Cycling Efficiency:
  • • Bike Fit: Optimal position reduces wasted energy
  • • Pedaling Technique: Smooth, round pedal stroke
  • • Cadence: 85 to 95 rpm typically most efficient (individual variation)
  • • Training Volume: Years of riding improves neuromuscular efficiency

Power and heart rate provide complementary training information:

• Power Advantages:
  • • Instantaneous feedback (no lag)
  • • Not affected by stress, caffeine, sleep, heat
  • • Perfect for short intervals
  • • Allows precise pacing in races
• Heart Rate Advantages:
  • • Shows internal physiological response
  • • Indicates fatigue accumulation (HR drift)
  • • Reveals adaptation state
  • • Useful for long, steady efforts
• Combined Use:
  • • Training: Use power for intervals, HR confirms appropriate internal load
  • • Long Rides: Power sets pace, HR monitors fatigue (if HR climbs at same power = fatiguing)
  • • Heat/Altitude: HR will be higher at given power-adjust accordingly
  • • Overtraining Detection: Elevated resting HR + high HR at low power = need recovery

How different types of cyclists use power and VO₂ max testing:

• Road Racing / Criteriums:
  • • FTP critical for breakaway sustainability
  • • Zone 5 work for repeated accelerations
  • • High VO₂ max allows recovery between attacks
  • • Testing optimizes training for race demands
• Time Trialing:
  • • Race at 95 to 105% FTP depending on duration
  • • Testing identifies exact sustainable power
  • • Pacing strategy based on FTP and VO₂ max
  • • Retest to track FTP improvements
• Gran Fondos / Endurance Events:
  • • Ride at 60 to 75% FTP (Zone 2)
  • • VT1 from testing = upper limit for all-day sustainable pace
  • • Climbs: Briefly into Zone 3, recover in Zone 2 on flats
• Mountain Biking:
  • • High VO₂ max for repeated short climbs
  • • FTP for sustained climbs
  • • Training zones adapt to variable terrain demands
• Gravel Racing:
  • • Mix of endurance (Zone 2) and tempo (Zone 3)
  • • Testing ensures easy pace truly easy for 100+ mile events
  • • Power smooths pacing over varied surfaces

Professional cycling teams universally use polarized training distribution:

• The Model:
  • • 70 to 80% of training time: Below VT1 (Zone 1 to 2 power)
  • • Less than 10%: Between VT1 and VT2 (Zone 3)
  • • 10 to 20%: At/above VT2 (Zone 4 to 5 power)
• Why It Works:
  • • Easy volume builds massive aerobic base without fatigue
  • • Hard intervals maximally stress VO₂ max and FTP
  • • Avoiding Zone 3 prevents chronic moderate fatigue
  • • Allows very high weekly volume (15 to 25+ hours)
• Testing Enables Polarization:
  • • VT1 power = upper limit of Zone 2 (easy training)
  • • VT2 power = FTP = threshold interval target
  • • Without testing, riders often train too much in Zone 3

Local cycling terrain and how power zones apply:

• • Highway 1 (South to Watsonville): Flat, perfect for Zone 2 endurance rides at VT1 power. 2 to 4 hour rides
• • Highway 1 (North to Davenport): Rolling terrain, practice power smoothing. Hold Zone 2 average despite hills
• • Empire Grade: 8-mile climb, ideal for FTP intervals. Climb at Zone 4 power, descend easy
• • Bonny Doon: Mixed climbing, practice pacing with power meter. Avoid spiking watts on steep sections
• • Soquel-San Jose Road: Long steady climb, tempo or threshold efforts
• • Aptos Loop: Moderate hills, great for threshold work

Using serial testing to monitor training effectiveness:

• • Baseline Test: Establish initial FTP, VT1, VT2, VO₂ max
• • Retest Every 8 to 12 Weeks: After training block to measure adaptation
• • Expected Improvements: Beginners 10 to 15% in first year, experienced 3 to 5% per year
• • Update Zones: Adjust power zones based on new FTP
• • Verify Training Works: If no improvement, change approach

Cycling VO₂ Max Test: $250

What's Included:

• • Complete VO₂ max assessment on bike
• • FTP / VT2 identification (power at lactate threshold)
• • VT1 identification (aerobic threshold power)
• • Seven-zone power training zones
• • Heart rate zones correlated with power
• • Efficiency analysis
• • Same-day results with training recommendations

Equipment Options:

• • Test on our Wahoo KICKR Bike (fully adjustable)
• • OR bring your bike + smart trainer

Fit Evaluations
311 Soquel Ave
Santa Cruz, CA 95062

Behind Hindquarter restaurant (second entrance off Dakota St.)

Phone: 831-400-9227
Email: info@fitevals.com