GLOSSARY.

The highest average power a cyclist can sustain for approximately one hour, measured in watts. All seven training zones are calculated as percentages of FTP.

The maximum rate at which the body can consume oxygen during intense exercise. A key determinant of endurance cycling performance, typically measured in ml/kg/min.

A training intensity distribution where approximately 80% of training time is spent at low intensity (Zone 1-2) and 20% at high intensity (Zone 4+), with minimal time in the moderate 'grey zone' (Zone 3).

Training at 88-94% of FTP. Delivers a high training stimulus with manageable fatigue — the 'sweet spot' between threshold work and tempo riding.

Training at 56-75% of FTP — a conversational pace where the body maximises fat oxidation and builds mitochondrial density without accumulating significant fatigue.

Power-to-weight ratio — FTP divided by body weight in kilograms. The primary predictor of climbing speed and overall cycling performance on hilly terrain.

The exercise intensity at which lactate begins to accumulate in the blood faster than it can be cleared. Closely related to FTP and a key determinant of sustainable race pace.

The systematic planning of training into phases (base, build, peak, taper) to achieve peak performance at a target date. Each phase emphasises different physiological adaptations.

The stored form of carbohydrate in muscles and liver. The primary fuel for high-intensity cycling. Typical stores last 60-90 minutes of hard riding before depletion ('bonking').

A planned reduction in training volume (typically 40-60%) in the 1-2 weeks before a target event, while maintaining some intensity. Allows accumulated fatigue to clear without losing fitness.

Training at 91-105% of FTP. The highest intensity a cyclist can sustain for approximately 40-60 minutes. The primary zone for building time-trial fitness.

The gradual rise in heart rate during steady-state exercise at constant power. Typically 10-15 bpm over 2-3 hours. Indicates increasing physiological cost even though watts remain stable.

A planned recovery week with 40-60% reduction in training volume. Allows accumulated fatigue to clear while maintaining fitness. Typically scheduled every 3-4 weeks.

A weighted average of power that accounts for the physiological cost of variable-intensity riding. Always higher than average power for non-steady-state efforts.

A syndrome caused by insufficient caloric intake relative to exercise energy expenditure. Impairs performance, bone health, hormonal function, immunity, and mental health.

Pedalling speed measured in revolutions per minute (RPM). Most cyclists are most efficient between 80-100 RPM, though optimal cadence varies by terrain, power output, and individual physiology.

A single number quantifying the training load of a session, based on duration and intensity relative to FTP. 100 TSS ≈ riding at FTP for one hour.

Increasing carbohydrate intake to 8-12g per kg of body weight in the 24-48 hours before an event to maximise muscle glycogen stores.

The air resistance a cyclist must overcome, proportional to the square of speed. Above 25 km/h, ~80% of a rider's power goes to overcoming drag. The dominant performance variable on flat and rolling terrain.

A training session combining two disciplines back-to-back, typically cycling immediately followed by running. Essential for triathletes to practise the bike-to-run transition.