Training With Power, Part 1

I've been training with a power based program for about 6 seasons now. Quite a few people use power now. My first experience with "scientific" training was based on heart rate and heart rate ranges (zones). There are also quite a few cycling specific sports scientists/coaches etc, who have written good stories, columns and books about using power output. So what is it?

If you have been training with power I don't need to tell you. For those of you who have no idea of what it is, this may be helpful. If you are interested in reading this then you have already decided to work on getting the most from your potential and want to improve performance. The best way to measure performance objectively is by the amount of power you generate and are able to apply to the bicycle. But there is much more to it than simply improving your power output (which is huge). Minimizing the waste of power is the other side of the equation which in my way of thinking includes excess weight, aerodynamic drag and other power wasters.

By using a power meter, which itself can be a bit of a power waster because of weight issues, you are able to get immediate and objective feedback. I use a PowerTap Pro on a spoked wheel with an aero cover and seldom use it when riding with groups (because of the weight issue) but have used it enough with groups to be able to internalize the power demands of many different situations...climbs, fast flats, sprints, attacks, etc. Time trials and time trial training is where I use the PowerTap all of the time. You learn your power threshold for various times...whether 30 seconds, 2 minutes, 5 minutes, 10 minutes, 15 minutes, 30 minutes, an hour or more.

You can specifically tailor your training to maximize your performance relative to physiological potential for certain distances. Every person will fall somewhere on a spectrum of talents for different distances or topography. Everything from a sprinter to long distance endurance athlete. There are climbers, all-arounders, rouleurs, time trialists (long and short). You probably know what you are, but a PowerTap (or other power meter) can tell you if you don't.

Most pros now train with power meters and when you hear their numbers you realize why they are pros. I have seen some good charts that show what type of riders of different levels will be expected to generate. When people are over weight it can really confuse things however. There are some simple unchanging facts of life. When climbing it is your power to weight ratio that will determine where you are among the group in getting to the top. Either increase your power or reduce your weight to improve this ratio. The other is power to aerodynamic drag ratio. Increase power or reduce drag, it is that simple. There are some friction issues as well, i.e. rolling resistance.

Years ago one of my most influential cycling mentors once commented on my jacket and the jacket of another friend, "why the hell are you guys riding around with parachutes on?" He was so right (and always skin tight). If you are Mr. or Ms. Baggy in the wind you are wasting a lot of power. I could not believe how much until I was able to see with a power meter. You see how much power you waste by not being in a draft. It is amazing how fast you can go when you are not pushing the wind. The faster you go and the stiffer the headwind (and there is always a headwind) the bigger the difference aerodynamics makes. Frame, wheels, accessories, cable housings, clothing, helmet, position are among the most significant aspects of aerodynamics. Some things you can change, some you cannot.

My PowerTap has been one of my best friends through these last few seasons when overweight. I could (and can ) see that the power output is good and that the potential to do well is there, but the weight is holding me back. My lightest weight in this century was about 167 Lbs. Today at 189 Lbs is a 22 Lb difference or 10 kilos. That is huge.

More later.