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Last Updated: 3 Jul 2021 - 9:39:51 AM |
There is now another new method of training being espoused, and that is training with power. This is now possible by installing systems / equipment which are part of the cranks, rear hubs or chains of the bicycle that can measure your power output (which is measured in watts) when cycling.
IS IT REALLY NEW?
Not really, the Italian and East Europeans team time triallists of the 1980s and probably earlier were using power to prepare by training indoors on ergo meters at race specific loads (sometimes at altitude) to prepare them for the very high loads involved in the Team time trial and other disciplines.
In a sense riders have always trained with power, for example, this is what are you doing when you progressively use an increase in gear size and speed to improve your power output. However the difference is that the power output could not be precisely measured as it now can, if you have a power meter fitted to the bike
SO WHAT IS NEW ABOUT POWER METERS?
They are now becoming more accessible to every one as technology improves and the power measuring systems can now be integrated into the bicycle at a reasonable cost. The price will probably reduce further as technology improves
> It can give you feedback on the amount of power that you generate when training or racing.
> It can be used as a testing tool.
> You can control the training loads more precisely (and competition loads when appropriate,)
IMPORTANCE OF THE WORKLOAD VERSUS THE EFFECT OF THE WORKLOAD
When training with power it is very important to distinguish between measuring power output / workload and the effect of the workload on your body which will vary from day to day. What this means is that you still must assess your physical condition as you get into each session and decide whether the planned session is an appropriate session for that time or not.
In my opinion there is an increased danger of over training if riders blindly follow training plans based on power, particularly when they involve the more intensive sessions
This brings us back to the age-old training principle of the athlete listening to their body and being competent at picking up on the physiological changes from training and competitions. It is particularly important to note when you are fatigued and to allow recovery time.
Along with the heart rate response and perceived exertion, the power meter can be another tool, which will help you to make this decision.
Similar to training with heart monitors riders should not become a slave to the power meter but rather use it as another tool for feedback on control of training workloads and evaluation of training programmes and physical condition.
MY OWN EXPERIENCE OF USING A POWER METER
I have used a power meter during my limited cycling during the past six months or so and here is what I have found.
Trying to keep within a power out put range for a number of hours could be irritating and stressful.
For long aerobic training sessions (a number of hours) a heart monitor is probably sufficient to control the training loads.
Feedback from the power meter is very useful for evaluating the session
For more intensive sessions from a number of minutes to thirty minutes or so. Once I had gained some experience using it, I found the power meter useful for this type of effort
For sprints or very short efforts the feedback was the most useful part as it is too dangerous to look at the display when making this type of effort on the road. It may be possible to control these efforts better on the Turbo trainer
Some of these sessions may be best carried out on a turbo trainer, however feedback from another coach / rider suggests that there can be quite a difference in perceived effort and heart rates when cycling on the Turbo trainer compared to cycling on the road at the same workload. This probably depends on the Turbo trainer, and I think a turbo trainer with a good flywheel is essential to replicate how the wheels roll on the road.
IS TRAINING WITH POWER WORTHWHILE?
If you are an experienced rider who is already training very well and controlling your workloads through heart rates and perceived exertion and think that you are near the limits of your current potential and can afford a power meter, then working with power may give you an extra improvement in your performance.
For feed back on training and competition and setting training intensities it is very useful.
Testing for changes in performance or to determine training intensities can be easily carried out.
It could be a good educational tool for determining optimum cadences
If you are a young rider at an early stage of your development I consider it more important that you work with a coach or experienced mentor and learn the many things that you need to learn for a few years before you invest in a power meter. However using a power meter for limited periods of time for feedback on optimum training intensities could be useful in your development.
SUMMARY:
It is another tool, which if used properly will be of benefit to riders who are serious about their preparation
It could make a difference if you are already training very well and doing everything right, lifestyle, training principles etc.
It is essential to use it in conjunction with heart rate monitoring and perceived exertion or there may be an increased danger of over training problems.
Similar to all training and sport you will only get out of it what you put into it, so discipline and intelligence is required to get maximum benefits. They are not magic!
They are still a somewhat expensive for the average rider but should come down in price over the next few years.
Paddy Doran can be contacted at paddydoran@hotmail.com
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