Gain 45 Watts on Your FTP with Less Training
Newsletter (#110)
Most cyclists think more training equals more power.
But what if you could add up to 45 watts to your FTP without riding more?
I used to think the same. Until I applied these strategies myself.
In just one week, I saw an increase of up to 40 watts in my power output during FTP efforts. No extra hours. No extra suffering. Just smarter, more efficient cycling.
I learned all of this during a workshop at Wattbike HQ. It was such an eye-opener to see how much-untapped potential was hidden in my pedal stroke. Honestly, the best way to get a handle on your PES is by hopping on a Wattbike in the gym – it gives you real-time feedback, so you can actually see what’s happening with your pedal stroke and make adjustments right away.
Here are three simple strategies to make it happen:
Focus on PES (Pedal Efficiency Score)
Power isn’t just about pushing harder. It’s about pushing smarter.
Your Pedal Efficiency Score (PES) shows how effectively you apply force throughout your pedal stroke. Improve this, and you’ll produce more power with the same effort.
Here’s how:
- Jump on a Wattbike and check out your PES score.
- Picture yourself “scraping mud off your shoes” at the bottom of each stroke.
- Try some single-leg pedalling drills – they’re magic for smoothing out your technique.
- Aim for 50/50 on each leg with a PES score of 75 or higher.
More efficiency = more watts. No extra training time required.
Eliminate Dead Spots in Your Pedal Stroke
Dead spots are the hidden watt-killers in your cycling.
These are the points where your power drops off – usually at the top and bottom of your stroke. And trust me, we all have them.
Fix it with these drills:
- Seated accelerations: Stay seated and practice a smooth push-pull motion.
- Kick & Pull drill: Exaggerate the upstroke to get your hamstrings and glutes more involved.
When you smooth out your stroke, you transfer more energy into forward motion. And your FTP climbs.
Strength Training for Muscle Imbalances
Most cyclists are quad-dominant – and yep, I was guilty of that too. But that imbalance limits your power potential.
Shift your focus to posterior chain strength to unlock untapped watts.
Key exercises:
- Romanian deadlifts & kettlebell swings to wake up those glutes.
- Single-leg squats & lunges to fix imbalances between legs.
- Planks & bird dogs to build a rock-solid core.
When your muscles work together efficiently, you ride stronger without extra miles.
Takeaway:
Focus on efficiency, fix your dead spots, and strengthen your weaknesses. That’s how you add watts without adding hours.
I’m thinking about organizing a weekend workshop with Wattbike for my members and subscribers – we’ll spend time breaking down PES, learning the drills, and wrapping up with an afternoon dedicated to weight training principles for cyclists.
If this sounds like something you’d be interested in, drop a comment on this newsletter with “Wattbike” so I can see who’s keen.
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