training with power

Coach Al Lyman, CSCS, FMS, HKC

© PURSUIT ATHLETIC PERFORMANCE© PURSUIT ATHLETIC PERFORMANCE

TEAM Pursuit Athletic Performance

Training with Power

May 22, 2013

Why This Spreecast? Why Train With Power?

Let’s Review Some Basics Testing and Your Zones

Practical Training ApplicationsFour Training “Take Homes”

Questions?



Our Goals For This Evening:

“Power at lactate threshold is the most important physiological determinant of endurance cycling performance….” – Andrew Coggan, Ph.D

Accurately test current ability and track progress over time Accurately testing current physical response to riding (setting

training zones)

Accurately capping z2 (aerobic) intensity, and decoupling also

Ability to accurately establish goal race intensity zones and allow for accurate training in those zones

As a carrot to chase (motivation); improved focus (mindfulness)

Power is constant. A watt is a watt is a watt. Heart rate and RPE aren’t.

More fun?



Why Train With Power?

Functional Threshold Power (FTP) = 1 hour best powerNormalized Power (NP) = average of the averages of a ride;

weighs “harder” efforts more heavily; is a more accurate representation of the physiological cost (work) of a ride

Training Stress Score (TSS) = Qualifies workout load based upon duration and intensity of the training

Intensity Factor (IF) = workout NP / current FTP; equal to a percent of FTP, e.g. .85IF = 85% of FTP

Variability Index (VI) = NP divided by AP; how variable your ride is

Coupling/Decoupling = a measure showing how heart rate and power relate to each other as a ride progresses



Some Basics

Functional Threshold Power TEST: 20min, 30min, 60min? Other options: Race data (Olym or Sprint); Data collected over time in TP/CP

Take your results and plug them into Coggan’s Training Zones calculator (see next slide)

Zones are zones for a reason

See the “AJ example” in the TWP guide



Testing And Your Zones

“Testing is training and training is testing” – Andrew Coggan, Ph.D.



Andrew Coggan`s Power Training Zones

FTP watts (.95 of test) 260 TT wattage estimate tool TT heart rate 175 Average watts 265 Average Pulse 150 Estimated TT wattage ##### A Coggan`s Levels Wattage Range Heart Rate Range z1 Active recovery less than 143 watts less than 119 bpm z2 Endurance 146 195 watts 121 145 bpm z3 Tempo 198 234 watts 147 165 bpm z4 Threshold 237 273 watts 166 184 bpm z5 Aerobic Power 276 312 watts more than 184 bpm z6 Anaerobic capacity more than 315 watts na na bpm

See the next slide for a basic layout of the six training zones



Coggan’s Power Training Zones

Zone 1: Active Recovery

Average power: <50% of FTP

Zone 2: Endurance

Average power: 56-75% of FTP

Zone 3: Tempo


Zone 4: Threshold (lactate and/or functional)


Zone 5: VO2 Max


Zone 6: Anaerobic Capacity

Average power: >121% of LTP

Cycling is hugely “stochastic,” e.g. variable Learn how subtle changes in pedal pressure result in

large changes in wattage output What gear you choose, and what cadence you choose

to ride at, determines your power output. The choices are yours!

With power, you’ll have a new relationship with hills and the wind

Understand the “aerobic” threshold and what it means to avoid the “gray zone.”

Flattening the course on the bike (riding smarter), will not only lead to a faster bike split, it will make you a faster runner!



What’s Next? Practical Training Applications

First, remember these important concepts….



What about “Aerobic” Threshold?

(Endurance is not just about what and how you eat, its also about how you train! )

FACT: to develop true aerobic endurance, we should train in the middle to upper range of our aerobic zone for as long as possible (and still be able to routinely recover).

Fat burning vs. sugar burning Requires focus, concentration, mindfulness

Want to be able to go faster for longer duration? Seek to raise your aerobic threshold

When you cross over the “aerobic” threshold, you are slightly anaerobic, e.g. this is the “gray” zone. Avoid crossing this threshold during aerobic training!






What Is An Ideal Lactate Curve?

Practically speaking: the upper range of z2/low z3 for experienced mid to upper z2 for less experienced mid z2 for novice

Makes differentiating intensity,” a key concept central to training smart, sometimes more challenging

This is slightly harder than “JRA” – more “steady”

It is easier than you think!

Very easy to accomplish for 1 hour or less. MUCH harder to do for many hours in a row!!




Heart rate is a reflection of work, not a measure of it It is not the best tool for measuring intensity on the bike Do not use Coggan HR zones as your guide unless no

other tool exists to gauge intensity Heart rate is best used:

To review and assess training response after the fact As a tool to assess appropriate hydration, fueling, etc.,

e.g. normal cardiovascular stress

Be aware at what HRs various power/wattage levels “happen,” and correlate these numbers with RPE. Correlation of all of the available tools = experience =

improved intuition, decision making in training and on the race course



What about Heart Rate?

Are you training to “train,” or training to “race?” Two examples:

1. A moderate length group ride in early spring with training partners, or a “how you feel” ride….

2. A long ride three weeks out from your goal race, with some sets in the ride AT YOUR race intensity.

Should you? Push hard at the base of the hill? Push over the crest of the hill? Build into the hill? Or blast it and hang on as long as you can!

What is the right approach?



What About Hills?

“The faster you go, the faster you go” Long hills vs. short hills Rollers vs. an isolated hill

The right approach: Hold back early, build into the hill gradually. Picking the right intensity will allow you to get up the hill

quickly without causing undo fatigue.

Takes practice (it’s a skill!)

Being familiar with the hill helps! Know the course.



What About Hills?

Variable courses, by nature, encourage a variable approach to riding (pushing harder on the ups, relaxing and coasting on the flats and downs)

Could you ride faster if you held BACK on the up-hills but pushed HARDER on the flats and down-hills?

Ride faster in those valleys and carry more speed into the next hill, which in turn means you’re riding faster through the entire section



Flattening The Course

Did you keep to the “spirit” of the workout?

Did you do the appropriate (correct) number of intervals?

Were you close to your zones? At the lower end or the upper end of those ranges?

Did you do the correct overall volume of work?

Did you see appropriate “coupling” of HR and power, for aerobic or race specific sessions?



Training Review

Purposeful training: training to improve or training to race? • Different approaches on different days is smart training• Recovery is your primary dictator

Training with Power teaches discipline and patience

Take time to study and learn what the numbers mean…

Don’t suffer from paralysis by analysis – keep the spirit of the training and you’ll be doing great!



Four Training “Take Homes”:

“When RPE is low, power is high; when RPE rises, power drops. They are inversely related”

– Coach Al

training with power

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