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CoachingQUESTION

WHAT FTP DO I NEED FOR A SPORTIVE?

BEST FOR

Riders training for a specific sportive who want to know whether their current FTP is enough.

NOT FOR

Pure climbers chasing a Cat 4-2 race upgrade — sportive demands are about durability, not 1-minute power.

Most amateur cyclists overestimate the FTP they need to finish a sportive and underestimate the durability they need to enjoy it. A sportive isn't a 60-minute time trial — it's three to seven hours of sustained sub-threshold work, where the rider with the higher 4-hour power wins, not the rider with the higher 1-hour power.

The honest target ranges look like this. For a flat-to-rolling 100km sportive, 2.8-3.0 W/kg is enough to finish comfortably, 3.0-3.3 W/kg gets you a strong age-group finish. For a 160km sportive (Wicklow 200, Ride London 100), add another 0.2-0.3 W/kg to those numbers. For a serious mountain sportive — Étape du Tour, Marmotte, the bigger UK climbs — you want at least 3.5 W/kg before you commit, and 4.0 W/kg if you want to ride strongly through the back third rather than survive it.

But here's the thing the FTP number alone hides. A rider with 3.3 W/kg fresh FTP and good durability — meaning their power three hours in is 90%+ of fresh — will outride a 3.6 W/kg rider whose power collapses after two hours. Dan Lorang and the World Tour coaching world call this 'fatigue-resistance' or durability training, and it's increasingly the focus of serious amateur prep. Long zone 2 rides build it. Sweet spot at the back end of long rides accelerates it.

Two practical things. First, fuelling decides whether your FTP shows up on the day — 60-90g of carbs an hour from minute 30 is the floor for any ride over two hours. Second, pacing decides whether you finish strong or blow up at km 130. The Sportive Preparation guide on the site walks through both. If your FTP is in the right range but your durability isn't tested, it's the durability that needs work, not the threshold.

EVIDENCE

WHERE THIS COMES FROM

  • Dan Lorang — Roadman Podcast

    Lorang has discussed durability training and fatigue-resistance as the primary differentiator between competent amateurs and the riders who finish sportives strong.

  • Roadman — Sportive Preparation Guide

    Internal guide covering FTP targets, durability training, fuelling, and pacing strategy for the most common UK and European sportives.

  • Joe Friel — Cyclist's Training Bible

    Friel's published intensity-distribution recommendations for sportive prep emphasise long endurance volume over threshold density.

FAQ

COMMON FOLLOW-UPS

Can I do an Étape with a 3.2 W/kg FTP?

Finish, yes. Enjoy it, probably not. The Étape's main climbs reward 3.5+ W/kg for a comfortable pace and 4.0+ for a strong showing. Below 3.2 W/kg you're going to suffer disproportionately on the longer cols, even with perfect pacing and fuelling.

Is FTP all that matters for a sportive?

No. Durability, pacing, fuelling, and bike fit all matter more than the last 0.2 W/kg of FTP. A 3.0 W/kg rider who can sustain that power for 5 hours and fuels properly will finish ahead of a 3.4 W/kg rider who blows up at km 100.

How early should I peak my FTP for a sportive?

Most coached athletes target peak FTP 2-3 weeks before the event, then taper. The taper preserves the fitness while shedding accumulated fatigue. Trying to chase another 5W in the final 2 weeks almost always ends with arriving at the start line tired.

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