Training and Racing with a Power Meter for Triathlonby Brad Jones – Level 1 Triathlon Coach the total amount of work done in a ride split Does not have the lag effect that heart rate does as intensity increases Watts is not affected by wind. and also as an average. temperature. More Watts = faster bike time Power is a combination of torque (pressure on the pedals) and cadence (pedalling speed) Provides immediate feedback on cycling effort. gradient.What is Power? • • • • • • Cycling Power = the amount of energy being applied by the body to the pedals in ‘Watts’. fatigue. hydration etc that other indicators like Speed and Heart Rate are An increase in watts over time provides accurate feedback on training adaptiation . Power Meters Crank Computers Garmin 500 Wheel Hub Garmin 910xt Pedal SRM Cycleops . experience etc All training and racing zones should be expressed as a % of your FTP FTP can be determined in a number of ways – 1 hour TT average power eg. and person to person. male to female. maximum power is largely irrelevant It is more important to be able output a consistent power over the bike leg FTP is defined as the average power that an athlete can maintain for a 1 hour effort. training load. Eg.05 eg. 260w – 20min TT average power ÷ 1. 260w FTP varies from within a season. weight. 273w over 20min = 260w for 1 hour – Should be retested every 4-6 weeks to recalibrate training zones .Functional Threshold Power (FTP) • • • • • • In triathlon. taking into account duration. Coggan based training zones Level Name Average Power Perceived Exertion Description 1 Active Recovery <55% <2 "Easy spinning" or "light pedal pressure" 56-75% 2-3 "All day" pace. jumps. current fitness. high intensity intervals designed to increase anaerobic capacity.Training Zones Power based training levels (zones) are developed based on your FTP. environmental conditions 5 VO2 Max 106-120% 6-7 Typical intensity of longer (3-8 min) intervals intended to increase VO2max. 2 Endurance 3 Tempo 76-90% 3-4 Typical intensity of fartlek workout.g. very high intensity efforts (e. 6 Anaerobic Capacity >121% >7 Short (30 s to 3 min). or classic long slow distance (LSD) training. 7 Neuromuscular Power N/A * (Maximal) Very short.. short sprints) Source: Training and Racing with a Power Meter 2nd Edition – Allen and Coggan 2010 . standing starts. or briskly moving paceline. 4 Lactate Threshold 91-105% 4-5 Just below to just above TT effort. 'spirited' group ride. Zones are used for targeted physiological and performance adaptations Zone 1 2 3 4 5 Increased plasma volume * ** *** Increased muscle mitochondrial enzymes ** *** Increased lactate threshold ** Increased muscle glycogen storage 6 7 **** * **** ** * *** **** ** * ** **** *** *** * Hypertrophy of slow twitch muscle fibers * ** ** *** * Increased muscle capillarization * ** ** ** * Interconversion of fast twitch muscle fibers (type IIb -> type IIa) ** *** *** **** * Increased stroke volume/maximal cardiac output * ** *** **** * Increased VO2 Max * ** *** **** * Increased muscle high engergy phosphate (ATP/PCr) Stores Increased anaerobic capacity ("lactate tolerance") * Hypertrophy of fast twitch fibers Increased neuromuscular power BOLD denotes adaptations important to triathlon racing Source: Training and Racing with a Power Meter 2nd * ** *** * * ** * *** Edition – Allen and Coggan 2010 . 5min @ 110% FTP 15min @ Zone 1 20min @ Zone 1 6 x 2min @ 130+%. 5min RI 20min @ Zone 1 Flat TT 20min @ Zone 1 3 x 20min TT @ 95-100% FTP. 3min recovery 20min @ Zone 1 Strength Peak Cycle this for 2-4 hours . 10min @ Zone 4 30min @ Zone 1 30min @ Zone 1 10 x 5min @ Zone 5 5min recovery 30min @ Zone 1 Hills 20min @ Zone 1 6-10 x 10min hills @ 100-110 % FTP. 20min @ Zone 3.Training Phase Typical workouts for power based training Base 1 15min @ Zone 1 90-120min @ Zone 2 15min @ Zone 1 30min @ Zone 1 20min @ Zone 2 10min @ Zone 3 Build 1 30min @ Zone 1 2-3 x 45min @ Zone 2. 10min recovery 20min @ Zone 1 15min @ Zone 1 4 x 25min @ Zone 2. 15min Zone 3 30min @ Zone 1 Hills 20-30min climbs @ 80% FTP 5-10min Zone 1 recovery Build 2 30min @ Zone 1 5-6 x 30min @ Zone 2. temperature and dehydration will increase HR compared to power Heart Rate – increases over session This change is called ‘decoupling’ Effective training will reduce the onset of decoupling Power – decreases toward end of session .Relationship of Power and Heart Rate Power and heart rate will not always track together over a session or race Fatigue. e. Pw:HR Power/HR relationship Represents the amount of decoupling in a session or lap . 100 x 60min @ FTP. 0. 1.05 or less is the goal.Important Data from the Power Meter Field Information Comment Power Instantaneous reading of power Very hard to hold steady therefore used as an ‘average ‘ target NP Normalized Power Average power taking into account physiological impacts of hard efforts and rest periods Zone Coggan training zones Same as those used in programs and ‘Training Peaks’ analysis software IF Intensity Factor Average power as a % of FTP (i. Useful to quantify training volume VI Variability Index Useful to quantify consistency of power output.75 = 75% of FTP) TSS Training Stress Score Representation of the training ‘dose’ of a workout. 05 • Aim for a Low decoupling ratio < 5% • Get a feeling of the level of fatigue for a given Training Stress Score (TSS) . < 1. 5% variance OK • Aim for a low Variability Index.Analysing the Data • Training Peaks software is recommended • Use lap splits on the bike computer to allow easier analysis of power outputs in a workout • Consistent Normalised Power (NP) from lap to lap. ride no more than 105% of goal wattage For a <3min hill. – OD: 90-95% FTP – HIM: 78-85% FTP – IM: 70-75% FTP • • • • • • • Expect high power at the start but try to keep it down – PACING! For an undulating course. ride at 110-120% Expect decoupling of power and HR due to fatigue Aim for each lap to be as close to target power as possible Avoid surges and power spikes when overtaking or climbing . aim to hold 95% of goal FTP on flats For a >3min hill.Racing with a Power Meter • Establish your goal race power.