Panache Cycling Coaching

How to win a Zwift race – it’s all about FTP right?

I'll answer my own question later - but first an observation. Zwift and other similar platforms have placed the measurement of power while c*cling into the hands of tens of thousands of people. Not so long ago very few even knew of the term FTP and how it applied to their performance.

The fact that rides are classified on power per kilogram (standard unit for power is Watts, expressed relative to body mass as W.Kg), and that race categories are based on W.Kg and riders equate that with FTP (definition coming soon) has resulted in a confirmation bias where we assume FTP must be the reigning monarch of all performance measures. If only it were that simple......

Many define functional threshold power (FTP) as 95 percent of the average power from a 20-minute, steady-state, all-out time trial. However, depending on what type of c*clist you are this 95% figure may not give an indication of your true FTP - supposedly the power you can sustain for one hour. Discounting pacing strategy for now (typically start fast, end faster for a time trial!) those closer to the sprinter end of c*cling classification will typically have a lower actual FTP if using the 20 min guide than a time-trial specialist (or climber). So the measure itself is not perfect. The application of a non-perfect measure to explain performance on Zwift then magnifies that error.

Don't get me wrong - I am not saying FTP is not an important measure. It is a great way to measure an aspect of performance, and also prescribe training - especially interval work. For some races (races with long climbs or a summit finish, ITT, not TTT) then FTP will correlate pretty highly with performance. the underlying physiology of a higher FTP is also important. But for many races the importance of FTP for race performance is lower than most think.

A quick scrape of my own Zwiftpower results from over 100 Zwift races shows that my FTP is OK for an old bloke with a young family and limited training time (current average from recent 95% of 20 min data = 245 W or 3.56 W.Kg - hardly earth-shattering in B-grade. But my results are much better than my FTP would suggest. Out of around 100 races in past two years (actual races, not rides with mini-race etc) I have won 39 of them, and been on the podium in just under half of them (49% - arrrggghh - need to get above 50%...). I've even won some A-grade races against riders with MUCH higher FTPs.

How is winning with a modest FTP possible? Pretty simple answer - the FTP doesn't reflect what actually happens in a race! For those that have started a race on Zwift - you know that if you don't have the 30 second or 1-min power to go very hard and recover, you've already missed the front group - and its very very difficult to come back from there.

A critical component to Zwift racing is the capacity to accelerate - or change power quickly and repeatedly. Accelerate to hold the wheel (stay in the draft), or stick with the leaders up a short climb, and perhaps most importantly sprint at the end of the race.

Like all fitness qualities acceleration and sprinting need to be trained. you need to train components of these when you are both fresh, but also when fatigued. Use the optional sprints in group rides - don't be put off by not winning - use it as training. You need to build strength on the bike - for example big gear rolling start accelerations whilst seated. You need to build quickness on the pedals - high cadence, lower resistance accelerations. You need to build resilience to be able to go longer in a sprint, and you need to be able to do all of this when fatigued at the end of a race - multiple sprint efforts without full recovery. Whilst doing all of this sprinting - you need to factor in rest and recovery and building other fitness components too!

Happy Sprinting, and happier Zwifting

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