Glossary

This is a description of the terms, abbreviations and concepts that I use in the blog. There are better guides on the internet, but this is how I understand them in the context of this blog.

FTP - functional threshold power. This is the maximum power I can output for a 60 minute period. As I have never done a 60 minute test I use a 20 minute maximal test and subtract 5% from the result. For example, I recently completed a 20 minute power test at 322W, so I can calculate an FTP at 322x0.95 = 307W. The highest 60 minute figure I have ever recorded is 291W but I still use the 307W figure for planning workouts.

Bikescore or Training Stress Score (TSS). This is a measurement used to estimate the training stress of a workout. If I did a 1 hour workout at FTP I would record a TSS of 100. 30 mins at FTP is 50, and so on. I don't like this figure very much as I find it very blunt and it hides a multitude of information. For example, a 60 minute FTP ride gets 100. A 3 hour ride at 175W gets 100. The 1 hour ride would kill me and the 3 hour ride would bore me.

Lactate Threshold Heart Rate (LTHR). The exercise intensity at which blood lactate starts to accumulate faster than it can be cleared. The highest average HR I have recorded in a race was 174BPM which is taken as my LTHR (based on training industry norms). Since I got a power meter I use HR less but I always have an eye on where my HR is compared to LTHR. In steady state I start to feel uncomfortable at around 162BPM and I'm hating life at 174BPM. My HR on a turbo is different to my HR on the road or racing so there is difficulty using a race LTHR as a real guide on the turbo. Also, as HR varies from day to day, LTHR is really only a guide.

Interval. Basically an interval is a period of exercise where power output is at a certain level. For example, I may do a pair of 20 minute intervals at FTP or 5x5minutes at 120% FTP. The theory is that doing hard work for short periods allows you to stress your body more effectively. I'm lazy and sometimes mix the term Session with Interval when I really mean Interval.

Traditionally these are written as the 'number of intervals' x 'duration of intervals (usually in minutes)', for example 2x20 or 3x15. There is, by definition, a rest interval (RI) between the work intervals but this is not usually stated.

KiloJoules (kJ). A measure of the work done during an interval, session, ride etc. The greater the number the more work has been completed. It is often used as a proxy for calories (kCals) burned during exercise as there is a conversion rate of roughly 1:1 between them.

Powerzones. There are 7 power zones based around a rider's FTP.



Zone 1 - Active Recovery - 0-55% FTP

Zone 2 - Endurance - 55-75% FTP

Zone 3 - Tempo - 75-90% FTP

Zone 4 - Threshold - 90-105% FTP

Zone 5 - VO2 Max - 105-120% FTP

Zone 6 - Anaerobic - 120-150% FTP

Zone 7 - Neuromuscular - 150% FTP+

Sweetspot. To confuse things, the sweetspot is further defined as 88-94% of FTP. This is generally considered to be the most efficient region to train in if you're looking to improve FTP.

 

The Quits. During hard workouts I often get a dose of the quits or the weakness. It's the point where I pathetically want to give up and do something else. Usually accompanied by whimpering.