Physical abilities to improve to win

Anaerobic Capacity and Max Power: The Keys to Gaining Beyond FTP

A high FTP isn't enough to win races. It's high anaerobic capacity and maximum power that make the difference. Here's why and how to improve them.

By Guillaume Judas – Photos: depositphotos.com

In the world of competitive cycling, functional threshold power (FTP) is often seen as the key to performance.It represents your ability to maintain a sustained effort for a long period of time, and it takes you far – all the way to the final phase of the race. But if you want to cross the finish line first, a high FTP isn't always enough.Unless you're soloing up the slopes of Alpe d'Huez or in a long time trial, victory depends on something else. Something extra.

Why? Because 99 times out of 100, you don't end up alone.. You do not can't Finish alone. The overall level of competition is increasing in all categories. Most competitors train regularly. And even if you've significantly increased your FTP through long training sessions at an average of 35 km/h or repeated virtual climbs on Zwift, you can't let go of almost anyone glued to your wheel on the flat. To finish a race victoriously, you must necessarily finish neck and neck with one or more opponents. In these decisive moments, it is not the one with the highest threshold who wins.

So what makes the difference in a final duel? Two fundamental elements: anaerobic capacity and maximum sprint powerThese two qualities, often underestimated compared to FTP, are the weapons that allow you to widen the gap, win the final sprint or seize the decisive opportunity.

Understanding Anaerobic Capacity and Maximum Power: Your Assets for Victory

• What is anaerobic capacity (AFC)?
  The FRC, or Functional Reserve Capacity, represents your anaerobic reserve. This is the amount of work you can produce above your FTP before you break down. Think of this as your energy reservoir for explosive and intense efforts : sudden attacks, closing a gap, responding to acceleration or holding firm during repeated restarts in a nervous race.
  A well-developed FRC allows you to go deep into the red without blowing up. This is what separates those who follow the peloton from those who create the selection.If your FRC is low, you may find yourself running out of steam too soon, unable to keep up with surges or stay on top of things during critical moments.
• What is maximum power (pMax)?
  pMax is your maximum power output in one second—the absolute peak of what you can produce. It's the brute force that fuels your final sprint, your explosive leap to catch a wheelie, or your decisive acceleration to drop an opponent. In a sprint finish or a tight breakaway, a high pMax can mean the difference between first and second place.
  Without a trained pMax, even an impressive FTP won't save you from a rider capable of unleashing a burst of power at the crucial moment. This is the quality that turns a good performance into a memorable victory.

Why FTP is not enough

FTP is essential to get you to the finish, to keep up with the peloton or to climb without weakening. It is also a fundamental quality to develop for cyclosportives who aim for a good performance in a race of mytagIncreasing your FTP will save you time on all climbs.

But in a race, decisive moments often come down to seconds or minutes of intense effort.Whether responding to an attack on a climb, building a gap in a breakaway or sprinting to the line, FTP alone will not give you the edge.tage. This is where FRC and pMax come in. They are the tools that allow you to shine when it all comes down to it.

If you neglect these qualities, you may find yourself in a frustrating situation. : you are in the leading group, but unable to make a difference. You survive, but you don't win. To go from competitor to winner, you need to specifically train your FRC and your pMax.

How to develop FRC and pMax: targeted training

• Train your anaerobic capacity (FRC)
  To boost your HRF, the goal is to work on your ability to produce short, intense efforts above your FTP, while repeating these efforts to deplete and replenish your anaerobic reserves. Here are two effective approaches:
  - Exercise : 6 x 1 minute at maximum power, with complete recovery (5 to 8 minutes) between each effort. The goal : push your anaerobic system to its maximum to increase your capacity to withstand intense efforts. Trick : Make sure each rep is all out – if you can chain together without full recovery, you're not riding hard enough.
  - Exercise : Alternate 30 seconds at the maximum power you can maintain for 5 to 10 minutes total, followed by 30 seconds of active recovery. Repeat for 5 to 10 minutes. The goal : simulate the repeated restarts of a race, improving your ability to recover quickly between efforts. Trick : aim for the highest possible average power over all intervals.
  These sessions should be demanding and push you to your limits. The idea is to completely empty your anaerobic tank, then let it recharge to increase its capacity over time.
• Train your maximum power (pMax)
  Developing your pMax involves working on your neuromuscular power—your muscles' ability to produce maximum effort in a very short time. This involves short sprints and specific exercises, both on and off the bike. Here's how:
  - Exercise : 6 to 10 sprints of 5 to 10 seconds at full speed, with a complete recovery (3 to 5 minutes) between each effort. Variations: Alternate between high cadence sprints (110-120 RPM) for speed and low cadence sprints (50-60 RPM) for strength. The goal : stimulate maximum recruitment of fast muscle fibers and improve your explosiveness. Trick : choose flat or slightly uphill terrain to maximize power without technical constraints.
  - Work in the room : Incorporate movements like heavy squats, deadlifts, or plyometric exercises (explosive jumps) to strengthen force production and motor unit recruitment. The goal : improve the muscular strength base that fuels your sprints. Trick : work with heavy loads (80-90% of your maximum) for 3 to 5 repetitions, ensuring perfect execution.

Train to win, not to survive

The FTP is your ticket to staying in the race, but it's the FRC and pMax that propel you to the top step of the podiumToo many cyclists focus solely on endurance and threshold, forgetting that races are often won in explosive moments. By incorporating specific sessions to develop your anaerobic capacity and maximum power, you will transform your approach to competition.

Plan your workouts to include dedicated blocks for FRC and pMax, in addition to your FTP work. For example, set aside one to two sessions per week for these qualities, alternating between anaerobic intervals and sprints. Make sure to maintain full recovery periods to maximize the effectiveness of these intense efforts.

Cycling is a sport where preparation makes the difference. Train for the moments that matter: the attacks, the sprints, the moments when everything changes.Don't just survive to the end of the race, train to win it.

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