Common Myths in Power Training: The Correct Understanding That FTP Does Not Equal Average Race Power

Introduction

Power meters are becoming increasingly popular among cyclists in Taiwan, but along with this comes a host of plausible-sounding misconceptions. In training groups, ideas like “FTP equals race speed,” “higher power means better,” and “more training volume means faster progress” are widely circulated. These sound reasonable, but most are misunderstandings.

This article addresses the 7 most common power training myths among Taiwanese cyclists, providing correct answers based on sports science.

Myth 1: FTP Equals Average Race Power

The Myth: “My FTP is 250W, so I should ride at 250W during a race.”

The Correct Understanding: FTP is the highest power you can sustain for approximately one hour (a theoretical value under test conditions), but average race power is influenced by multiple factors:

• Race distance: The average power in a 40 km time trial may be 100% of FTP; the average power in a 120 km hilly race may only be 75–82% of FTP
• Group riding: In a peloton, aerodynamic shelter means average power may be 15–20% lower than riding solo
• Terrain undulation: Power variability (VI > 1.0) makes average power requirements higher than steady-state efforts
• Altitude: At high altitude, where oxygen is thinner, sustainable power may be 10–20% lower than at sea level

Myth 2: Higher Numbers Mean Better Performance

The Myth: “Someone else has an FTP of 300W, and I only have 260W, so I’m not as good as them.”

The Correct Understanding: Absolute power values are meaningless when comparing riders of different body weights. A rider weighing 80 kg producing 300W (3.75 W/kg) is far less effective on climbs than a 60 kg rider producing 260W (4.33 W/kg).

The only valid way to compare power is by W/kg, and even then, comparisons should be made under similar body weight conditions. Even W/kg has varying importance depending on race type:

• Pure climbing races: W/kg is the decisive metric
• Flat time trials: Absolute power (W) + CdA (aerodynamic drag area) matter more
• Mass-start races: Anaerobic capacity (5-minute peak power) often matters more than FTP

Myth 3: More Training Volume Means Faster Progress

The Myth: “Riding a few extra hours on the weekend will definitely help.”

The Correct Understanding: Training volume that exceeds your personal recovery capacity does not bring progress—it brings fatigue accumulation and increased injury risk. The formula for adaptation is:

Progress = Appropriate Stress + Adequate Recovery

Multiple studies show that for amateur cyclists, once weekly training hours exceed 12–15 hours, the marginal benefit of adding more volume drops sharply while injury risk rises significantly.

Myth 4: FTP Test Results Equal Current True Ability

The Myth: “If I measure an FTP of 280W, that means my current true fitness is 280W.”

The Correct Understanding: An FTP test result is “an estimated power value under specific test conditions,” influenced by daily form, test protocol, ambient temperature, and other factors. A single test has an error margin of approximately ±5–8%.

More importantly, FTP only measures capacity near the aerobic threshold and cannot reflect:

• Short-duration (1–5 minute) explosive power
• Sprint capacity (10–30 second peak power)
• Ultra-long endurance (3–4 hours)
• High-altitude adaptation ability

A complete picture of power training requires a “Power Duration Curve,” not a single FTP number.

Myth 5: Test FTP Every Week to Track Progress

The Myth: “I need to test FTP every week to know if I’m improving.”

The Correct Understanding: Testing FTP too frequently has two problems:

1. An FTP test is itself a high-intensity workout; testing weekly consumes precious training capacity
2. Weekly FTP fluctuations typically fall within the test’s error margin (±5%) and cannot reflect true fitness changes

It is recommended to test every 6–8 weeks, or after a training block ends (following a recovery week), when the supercompensation effect is most complete and the test results best reflect training outcomes.

Myth 6: Power Meters Are Better Than Heart Rate Monitors and Can Fully Replace Them

The Myth: “Once I have a power meter, my heart rate monitor is useless.”

The Correct Understanding: Power meters and heart rate monitors measure different dimensions of information:

Heart rate monitors provide information that power meters cannot replace:

• Heart rate drift: Heart rate continuously rising at the same power indicates fatigue or poor physical condition
• Morning resting heart rate: More than 5 bpm higher than the previous day is an early sign of overtraining
• Heart rate recovery speed: The drop in heart rate during the first minute after stopping exercise reflects cardiorespiratory fitness level

Myth 7: Indoor Trainer Power Equals Outdoor Power

The Myth: “If I can hold 290W FTP on Zwift, I should also be able to ride at 290W outdoors.”

The Correct Understanding: There are systematic differences between indoor trainer and outdoor riding:

• Cooling conditions: Outdoors, natural wind provides cooling; indoors, there is none, and high temperatures lead to higher heart rates and lower power output
• Balance and coordination: Outdoor riding requires more balance control, which diverts some energy
• Power meter accuracy: The trainer’s built-in power meter and your bike-mounted power meter may differ in precision and calibration standards
• Pedaling rhythm: Outdoor terrain variations create a more natural pedaling rhythm, and some riders actually produce higher power outdoors

Generally speaking, trainer power is 3–8% higher than outdoor power (due to poor indoor cooling causing power to drop earlier, or the trainer systematically overestimating). It is recommended to establish separate FTP baselines for each.

Building a Correct Power Training Framework

Several core principles for correctly understanding power data:

1. Power is a tool, not the goal: The FTP number serves the training plan, not the other way around
2. Long-term trends matter more than single numbers: Comparing your FTP from 6 months ago with today is far more meaningful than comparing today with last week
3. Power must be interpreted in context: The same power number has completely different meanings on flats, climbs, in races, and in training
4. Individualization is key: Other people’s training plans, training volumes, and FTP numbers have limited reference value for you—your body is the most important source of feedback

Practical Recommendations

1. Build your personal power curve: Use the Power Curve feature on Intervals.icu to understand your best power from 5 seconds to 1 hour—this is more comprehensive than a single FTP
2. Regularly compare average race power across different events: Track the “average race power / FTP” ratio; the stability of this ratio reflects your race execution ability
3. Consult coaches with power training experience: More and more coaches in Taiwan hold TrainingPeaks certifications in power training; a single consultation can help you avoid many common mistakes

Conclusion

The power of power training lies in quantification, but numbers require a correct interpretive framework. Breaking these seven myths not only makes your training more efficient but also gives you a more honest, multi-dimensional understanding of your own fitness. A power meter is your best training partner—provided you know what it’s telling you.

Related Reading

• Common Mistakes in Power Training: The Psychological Trap of Over-Reliance on Power Numbers
• Common Misconceptions in Power Training: Training Blind Spots Behind Over-Reliance on Numbers
• The Science Behind Power Training Zones: FTP and the Six Training Zones Explained
• Time Trial (TT) Power Pacing: Why TT Pacing Is Not FTP × 100%