Training by watts: the key to improving on mountain bikes and road bikes
Training by watts, or by power, has become a fundamental tool in cycling, both on mountain bikes and road bikes. It is no longer just a strategy reserved for professional cyclists, but more and more amateurs are using it to improve their performance in a precise and effective way.
Beyond being a trend, training with a power meter is the most reliable method for planning training sessions and evaluating the cyclist's physical progress. Whether on demanding mountain bike routes with steep climbs or in endurance events on road bikes, using power provides objective data to maximize performance.
To better understand its impact, we spoke with Laura Garrido, a coach specialized in cycling and founder of Laucycle. From her platform, she helps cyclists of all levels optimize their training.
Why has training by watts gained so much popularity?
“Power-based training allows you to accurately measure the real effort we make on the bike. While heart rate or perceived exertion can be affected by external factors such as temperature or accumulated fatigue, watts directly reflect the amount of force we apply to the pedal,” explains Laura.
This type of training is useful both for mountain bike cyclists looking to improve their performance on climbs and technical terrain, as well as for those who practice road cycling and need to maintain an efficient cadence over long distances.
Training zones and FTP
One of the key concepts of power-based training is FTP (Functional Threshold Power), which defines each cyclist's aerobic threshold. Identifying this point is crucial for efficient training, as it marks the highest intensity we can sustain without entering excessive fatigue.
For those who train with road bikes, knowing their FTP helps regulate effort in endurance events, avoiding premature blowups. On mountain bikes, this information is vital for managing long climbs and demanding descents without exceeding physical limits.
How to perform an FTP test?
“The ideal test is the one that most closely resembles the discipline in which you compete. For road cyclists, the best thing is to do it on a climb with a gradient between 4% and 6%. If you practice MTB, it is recommended to find a track or path similar to your usual routes,” suggests Laura.
Although there are options to perform the test on a trainer with virtual platforms like Zwift, training by power outdoors is essential to become familiar with the real conditions of competition, such as wind, rider’s weight, and terrain variations.
Advantages of training by power
- Accuracy in training load: allows you to know exactly how much effort you are making in each session.
- Better planning: ideal for mountain and road cyclists who seek to improve their endurance and power on different terrains.
- Effort regulation in competition: helps to avoid intensity spikes that can lead to premature fatigue.
- Fatigue monitoring: by knowing your normal values, you can detect if you are overtraining or if you need to adjust your workload.
Ultimately, training by watts has changed the way cyclists of all disciplines improve their performance. Whether you practice road cycling or mountain biking, having a power meter can make a difference in your athletic development.