5 Simple Steps for Performing Your First FTP Test on Hilly Terrain

Cycling FTP (Functional Threshold Power) tests are a crucial part of any cyclist’s training regimen, providing valuable data on your current fitness levels and helping you set achievable goals for future rides.

However, performing your first FTP test on hilly terrain can be intimidating, as the inclines add an extra level of challenge. Here are 5 simple steps to help you tackle your first FTP test on hilly terrain:

1. Choose the right route. The first step to a successful FTP test on hilly terrain is choosing a route that’s challenging but not overwhelming. Look for a route with a mix of long, steady climbs and shorter, steeper ones to test your endurance and power output. Avoid routes with too many sharp turns or other hazards that could throw off your rhythm.
2. Warm up properly. Before starting your FTP test, it’s important to warm up your muscles and get your heart rate up. A good warm up should include at least 10 minutes of easy pedaling, followed by a few short, intense intervals to get your body ready for the test.
3. Set a steady pace. During the FTP test, it’s important to maintain a steady pace that’s challenging but manageable. This means avoiding the temptation to start off too fast and burn out, as well as avoiding the urge to slow down on the climbs. Keep an eye on your power meter and try to maintain a consistent output throughout the test.
4. Push yourself on the climbs. While maintaining a steady pace is important, the FTP test is also a chance to push yourself and see what you’re capable of on the hills. On the steeper sections of the route, try to maintain a high power output and keep your pedals turning. This will help you develop the strength and endurance you need to tackle tough climbs in the future.
5. Cool down and review your data. After finishing the FTP test, take some time to cool down and stretch your muscles. Then, review your data to see how you did. Look for trends and areas where you can improve, and use the information to set new goals and plan your training.

By following these simple steps, you can successfully perform your first FTP test on hilly terrain and take your cycling to the next level. So grab your bike, hit the hills, and start pushing yourself today.