Good article on why power is the way forward…

9 06 2009

from

http://www.pezcyclingnews.com/?pg=fullstory&id=7141&status=True&catname=Latest%20News

Toolbox: Coaching with Power
Tuesday, June 09, 2009  5:52:40 AM PT

  The majority of athletes who train with power recognize the benefits of using a power meter as a guide during workouts. What most cyclists likely do not recognize are the many benefits that training with power has for their coach. In this article, I will give you a glimpse through my eyes as a coach, regarding how your power meter helps me to better coach you.

By: Matt Larson, USAC Level 2 coach

First, let me briefly describe what I see as the primary advantages of power training:
1) Power allows you to train with great specificity.
2) Power responds immediately to rider input.
3) Power training zones can change dramatically over time with both improvements in fitness and as a result of detraining (losing fitness either planned or accidently).

Each of these advantages have “behind the scenes” benefits for your coach, so let’s review each of these in some detail from a coaching perspective:

Power allows you to train with great specificity
In our training methodology at AthletiCamps, we utilize 7 heart rate and/or wattage training zones based on an athlete’s lactate threshold heart rate and wattage. Each of these zones has fairly sizeable and therefore real-life practical, range, for example, our Medium Endurance (Tempo) zone can have about a 10 bpm range (e.g., 150-160 bpm) for HR, and a 20 watt range (e.g., 225-245w) for power training. While I will frequently assign an athlete a workout that asks them to do multiple intervals in this zone, I’ve found it much easier for athletes to stay at a given wattage than it is to stay at a given HR, partly because HR is less accurate of an indicator of effort than is power.

With power, there’s a greater ability to fine tune workouts in a way that’s very difficult to do with HR. For example, I can ask my athletes to ride at 275w for 10 minutes, while the best I can do with HR is to ask that they stay within a 10 bpm range. While it is true that moment-to-moment wattage varies much more than with HR, I find that at the end of a block of time, riders will average within 5 watts of what I’d specified, a level of precision that’s much harder with HR.

For our “progressive intervals” where we incrementally increase the difficulty of the interval every minute (as an example), or “over/under” intervals where we have the athlete spend blocks of time immediately above and below their lactate threshold, prescribing a wattage target for these workouts is generally much more successful than prescribing HR ranges because of significant heart rate lag (by the time you’ve recovered from your “over” lactate block, your “under” lactate block can be ended.)

Power responds immediately to rider input
As anyone who has used a power meter knows, the watts we see displayed on our bike computers have an almost immediate relationship with the amount of force and/or cadence we’re putting into the pedals. With HR, there is potential for various lag times between effort and change in HR. Imagine climbing a hill at either 170 bpm or 300 watts. Once you crest the hill, your HR takes quite a while (depending on fitness) to return to recovery levels. With wattage, the moment you crest the hill and start soft-pedaling your wattage drops to zero. 

From a coaching perspective, this allows me to tailor workouts in a much more delineated way. If I ask my athlete to spend 5 minutes at 300 watts and then recover at 100 watts for one minute, I know that their power output can be altered almost immediately. With HR, it is much harder for the coach to really know how much time an athlete is spending in a given zone because of this lag between rider input and HR. 

Power training zones can change dramatically over time with improvements in fitness
Once an athlete is relatively fit, their HR zones change little or none over time regardless of changes in fitness. However, if an athlete continues to get fit, their power zones will continue to improve (i.e., more power at a given HR). Thus, after a relatively short period of time, it is extremely difficult for a coach to utilize an athlete’s HR to track changes in fitness.

With power, however, changes in fitness are easy for the coach to see. In looking at an athlete’s power files over time, the coach can notice whether the athlete is producing more power at a given HR. If this is the case (and we all certainly hope this happens for a long time!) the coach can modify the wattage training zones and thus easily recalibrate the athlete’s training.

With HR this is literally impossible. Every athlete has a functional maximum HR (usually seen during racing). For younger athletes, that max HR won’t change for many years. For much older athletes, that max HR will slowly drift lower over time. Similarly, Lactate Threshold HR stays fairly stable in fit athletes. Whether the training program prescribes workouts based on threshold or maximal HR, either way, there’s no reason to alter those zones once an athlete is fit. Thus, the only way to see improvement is in race results (where a lot of external variables are present aside from fitness), field testing (where there are also external variables that can influence performance) or lab testing (which can be relatively expensive or inconvenient to do with regularity). 

Riding with power yields more and better data for the coach to analyze
Most coaches whose athletes use power, also use software to help them analyze the data. There are several terrific programs out on the market, but a review of the software itself is beyond the scope of this article. Suffice it to say, if the coach wishes to do so, they can perform a pedal-stroke by pedal-stroke analysis of their athlete’s ride data. While this level of detailed analysis is rarely needed, having the option to really drill down into the ride is a very powerful tool for coaching. There’s much a coach can learn simply from looking at a basic summary of the ride: whether the athlete followed the workout, whether they were able to “hit their numbers”, whether there’s an overall trend towards improvement in wattages, and whether the athlete is in danger of overtraining. 

A critical side-note: athlete files are useful to the coach only to the degree that the athlete “marks-up” their ride file. While not every software program allows this to happen, every athlete can, at minimum, create a new “lap” or “interval” when they switch from one portion of the workout to the next (e.g., from hill intervals to recovery mode). 

Riding with power creates a greater opportunity to expand the coach-athlete relationship
This point is directly related to the previous one in that being able to analyze power files gives the coach much more information with which to help guide their athlete. It also opens the door to having significantly more detailed conversations about training. For example, in reviewing a power file, I noticed that one of my athlete’s wattage dropped when they were above and below a certain cadence range. Having made this observation and pointed it out to the athlete, we were able to get into a conversation about natural cadence. The athlete had been trying to stay within my prescribed cadence ranges in the workout, but these were not successful for him. After a review of the data and discussion with the athlete, we were able to revise his use of cadence and increase his overall wattage production.

Summary
There are several notable benefits for your coach when you use a power meter as a training tool. Almost all of these benefits are related to the immediacy of changes in wattage as related to pedal force. From a coaching perspective, while HR is a tried and true means to train (and one I still use along with power), the specificity of training with power cannot be beaten. Of course, all of these benefits are moot if the athlete doesn’t send power files to their coach on a very consistent basis. In fact, the way to maximize what your coach can offer you in terms of power training is to make sure that your coach has all of your power files!

Bike coaching is unique amongst sports coaching endeavors primarily because of the availability of power. While this article is not meant to discourage anyone from using HR as a training tool, from a coaching perspective, power is the way to go!

May you produce ever more watts!

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Is testing harder than racing?!

4 06 2009

Taken from http://home.trainingpeaks.com/articles/cycling/training-explained.aspx

This is the monthly text i have to do to see how im going and set my markers. You get most of these from racing etc but its still neccesary to do them alone. I am considering doing these tonight instead of racing. 

The Monthly Test: 20minute warm-up, which is just riding along at a moderate pace, about 65% of your max HR. Then do (3) fast pedaling efforts for 100rpm for one minute each with one minute between each. Then 3 minutes easy.. Then Go for it – (1) 5minute all out. Punch it and hold it! Make sure that you start at a high pace, but not soo high that you die at the end. You should have a little in reserve to kick it to the finish line in the last minute. Then 10minutes easy, then (3) 30 seconds “Super Sprints”. Jump as hard as you can and then Sprint like a crazy for 30 seconds. REST 3minutes between each. WAY EASY! Then time for (3) 1 minute all out efforts. REST for at least 4-5 minutes between each. Finish the Ride and cool down. Again, you are trying to produce the most average watts over the entire period. It’s not a good test, if you go out too hard and then just explode and limp home…Cool down, and then download the computer!

You need to do a separate test on another day for a solid 20-minute effort as hard as you can go. Same warm-up as above, including the fast pedaling intervals, but now just do the 20 minute Time Trial.

What these tests do is that they gather some information about your fitness in different time periods. Because, although you may think you are fit for that upcoming time trial, you may test very poorly in the 20 minute test, in relation to the 5 minute test. So, from that info, you can change and tailor your workouts, but more about that later. This test also is your first test with a power meter and there is a little learning curve, so it’s nice to have a test from the beginning that isn’t too involved and you can get an idea of how to pace yourself better for upcoming future tests.

Example of power file from net.





Nice little session

3 06 2009

I was up early today alone for a 20min threshold session. It was nice outside and at first the legs were pretty sore. I realised that i will need a leg loosener on Friday before the weekends activities. I think i need to re test my threshold power as i did 20mins at 282watts which is 99% of threshold and i was pretty fine doing it.

Its funny how you try to get into a rythem pedalling and if you look down your watts drop so easily. You really need to keep working all the time to keep it at FT power. 

Id say i could raise it by a bit when i test again but i really hate them tests. I guess your only hurting when your going hard and your only improving when your going hard. Im going to look for a chance when i can do those tests but its difficult with legs being sore after racing etc. I guess il just have to man up! 

Tomorrow club race…





Training with Power

28 05 2009

So im heading out for my second race with the PowerTap today and im looking forward to it. Training with Power keeps things exciting as you always have something to look forward to looking at when you get back. Its kinda like getting results back after doing one of those expensive lactate tests. 

Im gonna be mostly focusing on the positives of my findings but so far here are my inital downsides of training with Power

1 you have to pay alot for it!!

2 you need to do alot of reading to know what your doing.

3 you need to download your data and examine it after each ride

4you have to actually train hard as the number dont lie!!!

 

Overall the first week has been good. I have been reading alot and examing my 4 files so far. My inital FTP is 285 at 66.5kgs.

I think i can do another test hopefully in the next 2 weeks to get more accurate readings then set out a training plan.

Il keep you posted

Second video on training with power Joe Friel

http://www.trainingbible.com/video_TrainingWithPower2.aspx





Basically confidence ruined ha

13 05 2009

It says i have the power of a poor C category sprinter… Back to the training ground!

950watts / 66.3kg

http://cozybeehive.blogspot.com/2008/02/power-to-weight-ratio.html





Buying POWER

11 05 2009

Im looking at buying the Powertap Sl but am finding it hard to get any decent discount off it apart from Ebay. Would liek to get the SL over the cheaper Pro version but dont really know why!?!?! Also i either get it built into a wheel or buy the already built version. I wouldnt know where to get the wheel built in ireland so il have to decide on that too. HELP….

 





Im thinking about it…

6 05 2009

If i win the lottery in the next few weeks i am thinking about buying a SRM power meter. I have seen the benefits for people who have used them and i think i would get better focused training from my limited time. BUT the cost is almost prohibitave!? Anyone know of any “fallen off back of trucks” SRMs???

read this interesting article. Would it convince you?

SRM power meter. Worth the money?

SRM power meter. Worth the money?

 

 

http://www.trainingbible.com/pdf/Should_You_Buy_a_Power_Meter.pdf