Watt output

[Minion]

Take your average power reading for the 20 min.

 

You can now work out the different levels that you should be training at according to your power output.

 

Formulas are as follows:

 

Active recovery: your Average Power(AP)x0.55

Endurance: APx0.55- APx0.75

Tempo: APx0.76- APx0.9

Threshold: APx0.91- APx1.05

Aerobic Power: APx1.06- APx1.2

Anerobic Capacity: APx1.21 and above.

The power levels are based on the amount of power you can sustain over a 60min flat out time trial. Since it's difficult for most people to do that, the 20min TT is used as a convenient alternative. However, since you can usually ride harder over that 20min than over 60min, Coggan et al recommend using 95% of the 20min power to set the levels. They also suggest using normalised power; though for a constantly paced TT, that will be almost the same as average power.

 

Where you've used AP to set levels, you'd rather use 0.95AP.

[Guest Jarryd Haley]

The power levels are based on the amount of power you can sustain over a 60min flat out time trial. Since it's difficult for most people to do that, the 20min TT is used as a convenient alternative. However, since you can usually ride harder over that 20min than over 60min, Coggan et al recommend using 95% of the 20min power to set the levels. They also suggest using normalised power; though for a constantly paced TT, that will be almost the same as average power.

 

Where you've used AP to set levels, you'd rather use 0.95AP.

 

Ok, cool. Thanks for the correction. I was wandering why it was so difficult to reach my target power levels during training ... The formula for working out the power levels was taken for Coggans power training levels, so might already be using the formula you suggest? I did my mine about 2 weeks ago and was pleasantly surprised ...

Edited November 11, 2010 by rideabike

[Trubie]

Thanks,will put it on my Christmas wish list.By the way does some of you guys have graphs from the Ofm classic or Amashova you want to share?Would be interesting to compare.

 

I dont know how to post it here, but if you send me yr email address I will mail mine to you

[Willehond]

Not really, for the average rider HR is still the best way to go, for a Pro rider or Elite level then Power is the way to go.

 

Anychance we can see your famous power curve, weight and w/kg? (not the doctored version either) Considering it is the way to go so Im sure you using it arent you?

 

colonel, is that you??? Man, it's like I had this exact same discussion two years ago before the colonel got converted to powertraining.

 

Anyway, I have to agree with Edman that a power meter is for everyone. Just because it is expensive doesn't mean it only benefits the pro's. It keeps you honest, gives you a real baseline to measure your improvement in a way HR could never do. I can quote you loads of texts from experts (from aforementioned books), but do yourself a favour and read it yourself rather that trust my word because I know what a power curve is!

 

I can only speak from personal experience (and thanks to the guidance/coaching of people like Ronelle and BikeMax) that training and racing with power is hugely satisfying and massively motivating.

 

Your sincerely,

non-Elite, non-pro, subvet league racer.

 

(PS You will have to try much, much harder to see my power curve. It's mne to know, yours to guess )

[kennyg]

Some times my POLAR power meter lies,

[Minion]

Ok, cool. Thanks for the correction. I was wandering why it was so difficult to reach my target power levels during training ... The formula for working out the power levels was taken for Coggans power training levels, so might already be using the formula you suggest? I did my mine about 2 weeks ago and was pleasantly surprised ...

You've got the level formulas right, it's just the input power value that you're using that's off.

[Andyr249]

So since Power Training is so good, the next question is which power metre?

[Spinnekop]

So since Power Training is so good, the next question is which power metre?

 

Well.....I have had the privilege to ride them all except the one that fits inside the BB.....can't get hold of the name now.

 

Crank/BB

SRM - Works well. Accurate. Battery replacement done in Germany every +- 6 months. Expensive R20k

Quarq - Works well. Accurate. Replaces battery yourself. Expensive R15k

Other one in side BB - Don't have details.

 

Hub based:

Powertap - Works well. Don't know about battery replacement. You have to race and train with the same wheel to get data from both scenarios. Not so expensive. +-R6-8k

 

Chain

Polar - No accurate. VERY, VERY hard to setup. Values not always consistent. Any wheel, any crank,any pedal

 

Pedal:

Garmin/Metrigear

Look/ Polar

 

These are going to be a cheap option.....+- $1000. Limited to certain pedal. Battery life no one knows. Left, Right comparison will be possible. Will most likely be launched Q1 Q2 2011

 

I went with the Quarq.

Very acurate. I can change the battery myself and I can race any wheel or padal.

 

Hope that helps!

[KeithW]

There are 4 or 5 power meters available - each have pros and cons.

 

SRM or The "Rolls Royce" of power meter - it is fitted in the crank - expect to pay between 20 & 30K - biggest advantage is that you can change wheels and not effect the meter. Disadvantage is the price.

 

Power Tap - The most popular in my opinion of all power meters. Expect to pay new around 15K (I think)- the power meter sits in the rear hub. Disavantage if you have race wheels then you need two powertap hubs. Also limited to what wheels that are compatable with - my Bora dont work with a power tap.

 

Polar Power Meter - More affordable about 6K - but there are questions of how accurate the meter is and I know of a few people that cant get it to work at all or only works when it wants to. Sit on the back chain so wheels etc easy to change.

 

IBike Pro 3rd Gen - Works differently to other meters in that it measure the wind verlocity rather than the power out put. Again accuracy is a question - Price about 5K - I am currently trying the IBike out - have used it twice so its hard to give feed back.

Meter sits on the stem thus changing wheels etc is not a problem.

 

Ergomo - I have one in the cupboard if anyone wants to buy it. Great meter - sits in the BB but I changed from record 10 spd to 11 spd and wanted to ride compact crank. Cant do that with this meter. I am not sure if the company (German) is still around or not. For me the best "dash board" of all the power meters. Everything is available at all times EG IF, TSS, AVE Power ETC.

 

Hope this helps

[Andyr249]

Thanks Spinnekop and KiethW!

 

Great info in a concise way.

 

I am definitely looking at a power meter in the near future.

 

Would you say that it is more important to have it in training than in racing or equally important? (assuming one goes for a wheel based power meter)

[Willehond]

Thanks Spinnekop and KiethW!

 

Great info in a concise way.

 

I am definitely looking at a power meter in the near future.

 

Would you say that it is more important to have it in training than in racing or equally important? (assuming one goes for a wheel based power meter)

 

The Bible is called "Training and Racing with a Power Meter" for a reason!

[Willehond]

So since Power Training is so good, the next question is which power metre?

 

From personal experience: I've had two Polar power meters and threw them away after lots of frustration (after initially working). Switched to PowerTap and very happy, but I would love to have the pedal based ANT+ power meter when it comes out and links to Garmins so that I can use any wheel I want! That's the only down side with the PowerTap

[Andyr249]

The Bible is called "Training and Racing with a Power Meter" for a reason!

 

I get that but if one went for a Powertap and one could only afford one initially, is it better to put it on the training or race wheel? If one could afford two powertaps then it would be better to go for something like a quarq.

[Disylizzy]

I definitely agree that your average rider can greatly benefit from the use of a power meter. That would basically come down to quality vs. quantity training. That said, if you can incorporate HR training along with wattage rides, the improvements you will see are going to be tremendous! Basically this boils down to as your fitness level improves, you are able to sustain more power at a lower HR level.

 

If you look at your power curve vs. the terrain that you're riding, your power increases whenever you're climbing up hills or breaking away from the pack. If you can control how much power you're using going uphill or breaking away, you become a more efficient rider over the whole race/ride.

 

Some things that I use for training with wattage:

You have your average wattage that you can maintain over a TT, say that's 170 watts (we'll call this AT).

1. When you go out for a ride, then try to average 75-80% of your AT.

2. Do intervals of a percentage of your AT, I've attached a sketch that of a workout I just did.

3. Week 1 work at 170W, week 2 work at 175, and week 3 recover at 160W.

 

Check out the racermate website, aka computrainer website for the PIG (Performance Improvement Guarantee), it's a free workout that one of the coaches put together. It explains some of the information in more detail, and might give you an idea of how to train. Plus it's free! Here's the link: PIG

 

So just my 2 cents.

 

[Willehond]

I get that but if one went for a Powertap and one could only afford one initially, is it better to put it on the training or race wheel? If one could afford two powertaps then it would be better to go for something like a quarq.

 

Good question. I would go for training wheel because it helps you zone your intervals a lot better. Especially the intervals above lactate threshold or very short intervals where HR usually lags. So I would go for training wheels if you have to pick one.

[Minion]

Some other random power meter info:

 

Powertaps range from about R7k for the Elite+ hub to about R16k for the SLC+ rear hub. To that you'd need to add the cost of a rim, spokes and wheel building (though you could re-use an existing rim).

You can replace power tap batteries yourself and the local distributor in Woodmead can do a complete service.

 

Assuming you're already using a Garmin Edge or the like and using Zipp wheels and a Campag Record crank as a reference, then:

 

A PT Elite+ will add about 440g to your bike. The PT SLC+ will add about 220g.

 

The Quarq with SRAM S975 crank and BB will add 164g.

 

The SRM with SRAM S975 crank and BB will add 202g.

 

The world's lightest power meter weighs 622g will BB and chainrings (a 180mm Record crank with BB and rings weighs 719g).

Edited November 11, 2010 by Edman