My First Power Meter
Power meters, they’ve been around for a while and have pretty much revolutionised the way cycle training is monitored and structured. They are arguably, the most reliable form of monitoring physiological progress, providing immediate feedback during sessions and identifying strengths or weaknesses.
As cycling has become progressively more mainstream and technology has become smarter and more accessible, you’ll often find people training and racing with a power meter. Power meters enable you to ride to your specific level and accurately monitor your progress. So whether your goal is to smash ‘Jeff’ up a hill, improve your race performance or simply get faster, you will be able to get there in a more data driven and focused way.
So how do power meters affect the way we train? I thought I would use myself as an example and show you how my training progressed to the next level.
The Stone Age
So when I started cycling I was using Heart rate and RPE (rate perceived exertion) to quantify my training and efforts, I didn’t have a power meter so that’s the best I could do. But riding to HR and RPE in Northumberland is pretty difficult as there are a lot of hills and being competitive in nature I found it difficult to ‘cruise up’’ them. The measure of my progress was purely on race results and comparing times up the same hill. There are a few issues with this, mainly that I was at the mercy of confounding variables such as wind, temperature, time of day, traffic ect. Race results are reliant not only on physical prowess but race tactics and execution are a huge factor therefore attributing success to training is difficult.
Hello Power!
On getting a new job in London, my role enabled me to start training indoors and more specifically training to power. I knew all about training to power through studying applied sport science in university and continued to keep up to date with the latest science. Now I had access to it. Firstly though, I had to get used to it.
I got all my training zones from a functional threshold power test (FTP). This is a nasty little test that takes skill to execute. Initially my test data was all over the place, but I wasn’t disheartened as I knew it was just a case of learning how to execute the test for a fair reflection of my fitness. Once I had an accurate FTP result, I was able to set specific goals and targets. The quality work was predominantly done indoors using data from the power meters, but I still used HR driven training during longer, outdoor rides or with social clubs. By combining my training I was able to make sure that I found the balance between training and remembering why I ride in the first place.
How did my training change?
In a word, focus. Training to power, especially indoors, brings focus to every ride. Every training session has a purpose and I was able to check back and answer ‘Did I accomplish the objective of this session?’. Another thing power training brings is relating a wattage or output to an RPE or sensations of a ride. By putting a number to those sensations, when I took away the data, I was left with a far more reliable and relatable internal gauge of stress. Lastly is recovery, indoor and power based sessions are more intense, there isn’t ‘dead space’ or easy pedaling, this means they are far more taxing. So I started paying a lot more attention to my recovery. Stretching, nutrition and cool downs are brought into sharp focus, because if you get these things wrong, there's a risk of slipping into an overtrained mess.
How was my performance?
In terms of performance, I improved so much. My power went up as it was properly applied and stressed, my pedalling efficiency improved, my left to right balance and power distribution during pedaling evened out. Ultimately, I felt so much more in control of my progress which was shown in race results. Upon returning to old the familiar hills of Northumberland, without intending to, I would rip through my previous records with ease. In terms of time scale, we’re not talking years here, but mere months. Just a short time spent with focused power training gave significant results.
Are you tempted?
Are you interested in getting a power meter or have you just got one and don’t know where to start? My advice is give yourself a week of ‘playing’ around, firstly, ride as hard as you can for 5 minutes and see how many watts you put out. Pedal at an easy pace where you can hold a conversation and relate that to your wattage, this helps you to start associating numbers to sensations. Next do an FTP test and set some goals based on your results. Finally watch your numbers soar.
Your goal can be FTP related or simply smashing your favourite strava section. It’s important to make sure you’re working towards something. Without structure and proper application of the numbers, you’ll get to watch your fitness decline or stay the same. Power meters are great tools, if used properly. If not, you might as well take it off.
Thanks for taking the time to read this. If you have any questions, about power meters or training to power, feel free to drop me an email.
ENGINE
Working on holding our MIKKOS score calories for longer blocks of time.
GYMNASTICS
This week, we will focus on rope climbing, doubleunders, and handstand push-ups in gymnastics. We will focus on the skill elements to help you with these movements! Whether you have these movements down or not, this class will help you improve in all these movements so you're ready to attack classes!
HYROX
We start to put together the pieces and do a mini HYROX
MOBILITY
We will go over full-body flow routines focusing on flexibility for full-body alignment.
PURE STRENGTH
In Pure Strength, we start the week with some percentage work on the close grip bench press, followed by heavy rows and a shoulder pump to finish. Wednesday, we worked up to a heavy single on the deadlift, with some tough drop sets followed by some heavy single leg work.
WEIGHTLIFTING
Snatch Focus this week, and we get into over-head squats before working into some Snatch High Pulls and Hang Snatch and then finish with some heavy Snatch singles!
Track Tuesday
Week two of our over/unders block, this week we move to 1km efforts.
Start time: 05:59 am
Session Length: 1 hour
Wednesday Ride
Wednesday ride* 5.59am BOTS. << use links/details from a few months back
4 X 8min at your best effort, what have you got?
Start time: 05:59am
Session Length: 1 hour
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
The Coffee Run
Our classic builders set this week, 5min builds based on effort! A great tempo run.
Start time: 05:59 am
Session length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Ride
Back to a long ride today, 105km in the group with some structured intervals to follow.
Start time: 05:59am
Session Length: 1 hour
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
Sunday long run
Team IFE on Tour are 3 weeks out from the marathon in Munich, so they need to run long. Why not come along and support with some miles to? Message sh@innerfight.com to find out more.
Start time: 05:29am
Session Length: 1 hour
Location: From InnerFight
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Tempo
Today we will hold tempo for 2 long blocks and one shorter block. Keep asking yourself if you are running a 7/10 effort during this session.
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
This week our over/unders have increased from 800m to 1000m. Paces are the same as last week. This is your chance to run fast with the wider InnerFight Endurance Community and Coaches.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Intervals
We will be running our intervals around the Olivia apartments this week for 1 loop and then in the park for a shorter loop. Try and pick up the pace on the shorter park loops.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week our efforts will build from 4/10 to 7/10 over 3 blocks of builders. You therefore have 3 attempts to hit that 7/10 feeling. We recommend that you do not start off too fast on this one.
Sunday
Time: 5:29am
Location: InnerFight
Session: Long Run
We will be running from InnerFight this Sunday. There are various options from 15km to 35km depending on which races you have coming up. If you would rather run for time, that is also fine! Routes will be shared in WhatsApp and on TrainingPeaks.
We will kick the week off on Monday with heavy single-leg work and move on to a fast interval workout. Tuesday is about the sandbags with a tough set of EMOMs followed by a partner workout. Wednesday, we have more focus on our strict pull-ups and then a gymnastics and running-based workout. Thursday, we will hit some technical work on a clean complex and follow it up with some heavy clean singles, followed by a tough and fast-paced workout with rowing cleans and wall balls. Friday, we finish the week with some heavy Jerks in the skill and then a gruelling chipper.
Monday:
Strength:
Walking Dumbell Lunges
Conditioning:
In a 2 min window
25 KB Sumo deadlift (2x24/16)
Amrap DU
rest 2 mins
In a 2 min window
16 Weighted Box Step Ups 1 x KB 24/16
AMRAP Cals Bike
rest 2 mins
x3
Tuesday:
Strength:
Building Weight Sandbag To Shoulder
Conditioning:
In Pairs
100 sandbags to shoulder (80/50)
Every 4 mins
1 car park lap farmers carry 2 x 32/24
Wednesday:
Strength:
A) Strict Pull Ups
B) KB Push Press + Pull Ups + Side Plank
Conditioning:
16 min amrap
Pool Run
10 burpee pull-ups
3 wall walks
Thursday:
Strength:
A) Clean Pull + Hang Squat Clean + Front Squat
B) Squat Clean
Conditioning:
For time:
500/400m row
30 squat clean (60/40)
50 WallBalls
Friday:
Strength:
A) Push Jerk
Conditioning:
It's an awesome triplet to end the week! Therapyyyyy!
Power meters, they’ve been around for a while and have pretty much revolutionised the way cycle training is monitored and structured. They are arguably, the most reliable form of monitoring physiological progress, providing immediate feedback during sessions and identifying strengths or weaknesses.
As cycling has become progressively more mainstream and technology has become smarter and more accessible, you’ll often find people training and racing with a power meter. Power meters enable you to ride to your specific level and accurately monitor your progress. So whether your goal is to smash ‘Jeff’ up a hill, improve your race performance or simply get faster, you will be able to get there in a more data driven and focused way.
So how do power meters affect the way we train? I thought I would use myself as an example and show you how my training progressed to the next level.
The Stone Age
So when I started cycling I was using Heart rate and RPE (rate perceived exertion) to quantify my training and efforts, I didn’t have a power meter so that’s the best I could do. But riding to HR and RPE in Northumberland is pretty difficult as there are a lot of hills and being competitive in nature I found it difficult to ‘cruise up’’ them. The measure of my progress was purely on race results and comparing times up the same hill. There are a few issues with this, mainly that I was at the mercy of confounding variables such as wind, temperature, time of day, traffic ect. Race results are reliant not only on physical prowess but race tactics and execution are a huge factor therefore attributing success to training is difficult.
Hello Power!
On getting a new job in London, my role enabled me to start training indoors and more specifically training to power. I knew all about training to power through studying applied sport science in university and continued to keep up to date with the latest science. Now I had access to it. Firstly though, I had to get used to it.
I got all my training zones from a functional threshold power test (FTP). This is a nasty little test that takes skill to execute. Initially my test data was all over the place, but I wasn’t disheartened as I knew it was just a case of learning how to execute the test for a fair reflection of my fitness. Once I had an accurate FTP result, I was able to set specific goals and targets. The quality work was predominantly done indoors using data from the power meters, but I still used HR driven training during longer, outdoor rides or with social clubs. By combining my training I was able to make sure that I found the balance between training and remembering why I ride in the first place.
How did my training change?
In a word, focus. Training to power, especially indoors, brings focus to every ride. Every training session has a purpose and I was able to check back and answer ‘Did I accomplish the objective of this session?’. Another thing power training brings is relating a wattage or output to an RPE or sensations of a ride. By putting a number to those sensations, when I took away the data, I was left with a far more reliable and relatable internal gauge of stress. Lastly is recovery, indoor and power based sessions are more intense, there isn’t ‘dead space’ or easy pedaling, this means they are far more taxing. So I started paying a lot more attention to my recovery. Stretching, nutrition and cool downs are brought into sharp focus, because if you get these things wrong, there's a risk of slipping into an overtrained mess.
How was my performance?
In terms of performance, I improved so much. My power went up as it was properly applied and stressed, my pedalling efficiency improved, my left to right balance and power distribution during pedaling evened out. Ultimately, I felt so much more in control of my progress which was shown in race results. Upon returning to old the familiar hills of Northumberland, without intending to, I would rip through my previous records with ease. In terms of time scale, we’re not talking years here, but mere months. Just a short time spent with focused power training gave significant results.
Are you tempted?
Are you interested in getting a power meter or have you just got one and don’t know where to start? My advice is give yourself a week of ‘playing’ around, firstly, ride as hard as you can for 5 minutes and see how many watts you put out. Pedal at an easy pace where you can hold a conversation and relate that to your wattage, this helps you to start associating numbers to sensations. Next do an FTP test and set some goals based on your results. Finally watch your numbers soar.
Your goal can be FTP related or simply smashing your favourite strava section. It’s important to make sure you’re working towards something. Without structure and proper application of the numbers, you’ll get to watch your fitness decline or stay the same. Power meters are great tools, if used properly. If not, you might as well take it off.
Thanks for taking the time to read this. If you have any questions, about power meters or training to power, feel free to drop me an email.
Track Tuesday
Week two of our over/unders block, this week we move to 1km efforts.
Start time: 05:59 am
Session Length: 1 hour
Wednesday Ride
Wednesday ride* 5.59am BOTS. << use links/details from a few months back
4 X 8min at your best effort, what have you got?
Start time: 05:59am
Session Length: 1 hour
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
The Coffee Run
Our classic builders set this week, 5min builds based on effort! A great tempo run.
Start time: 05:59 am
Session length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Ride
Back to a long ride today, 105km in the group with some structured intervals to follow.
Start time: 05:59am
Session Length: 1 hour
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
Sunday long run
Team IFE on Tour are 3 weeks out from the marathon in Munich, so they need to run long. Why not come along and support with some miles to? Message sh@innerfight.com to find out more.
Start time: 05:29am
Session Length: 1 hour
Location: From InnerFight
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Tempo
Today we will hold tempo for 2 long blocks and one shorter block. Keep asking yourself if you are running a 7/10 effort during this session.
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
This week our over/unders have increased from 800m to 1000m. Paces are the same as last week. This is your chance to run fast with the wider InnerFight Endurance Community and Coaches.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Intervals
We will be running our intervals around the Olivia apartments this week for 1 loop and then in the park for a shorter loop. Try and pick up the pace on the shorter park loops.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week our efforts will build from 4/10 to 7/10 over 3 blocks of builders. You therefore have 3 attempts to hit that 7/10 feeling. We recommend that you do not start off too fast on this one.
Sunday
Time: 5:29am
Location: InnerFight
Session: Long Run
We will be running from InnerFight this Sunday. There are various options from 15km to 35km depending on which races you have coming up. If you would rather run for time, that is also fine! Routes will be shared in WhatsApp and on TrainingPeaks.
We will kick the week off on Monday with heavy single-leg work and move on to a fast interval workout. Tuesday is about the sandbags with a tough set of EMOMs followed by a partner workout. Wednesday, we have more focus on our strict pull-ups and then a gymnastics and running-based workout. Thursday, we will hit some technical work on a clean complex and follow it up with some heavy clean singles, followed by a tough and fast-paced workout with rowing cleans and wall balls. Friday, we finish the week with some heavy Jerks in the skill and then a gruelling chipper.
Monday:
Strength:
Walking Dumbell Lunges
Conditioning:
In a 2 min window
25 KB Sumo deadlift (2x24/16)
Amrap DU
rest 2 mins
In a 2 min window
16 Weighted Box Step Ups 1 x KB 24/16
AMRAP Cals Bike
rest 2 mins
x3
Tuesday:
Strength:
Building Weight Sandbag To Shoulder
Conditioning:
In Pairs
100 sandbags to shoulder (80/50)
Every 4 mins
1 car park lap farmers carry 2 x 32/24
Wednesday:
Strength:
A) Strict Pull Ups
B) KB Push Press + Pull Ups + Side Plank
Conditioning:
16 min amrap
Pool Run
10 burpee pull-ups
3 wall walks
Thursday:
Strength:
A) Clean Pull + Hang Squat Clean + Front Squat
B) Squat Clean
Conditioning:
For time:
500/400m row
30 squat clean (60/40)
50 WallBalls
Friday:
Strength:
A) Push Jerk
Conditioning:
It's an awesome triplet to end the week! Therapyyyyy!
ENGINE
Working on holding our MIKKOS score calories for longer blocks of time.
GYMNASTICS
This week, we will focus on rope climbing, doubleunders, and handstand push-ups in gymnastics. We will focus on the skill elements to help you with these movements! Whether you have these movements down or not, this class will help you improve in all these movements so you're ready to attack classes!
HYROX
We start to put together the pieces and do a mini HYROX
MOBILITY
We will go over full-body flow routines focusing on flexibility for full-body alignment.
PURE STRENGTH
In Pure Strength, we start the week with some percentage work on the close grip bench press, followed by heavy rows and a shoulder pump to finish. Wednesday, we worked up to a heavy single on the deadlift, with some tough drop sets followed by some heavy single leg work.
WEIGHTLIFTING
Snatch Focus this week, and we get into over-head squats before working into some Snatch High Pulls and Hang Snatch and then finish with some heavy Snatch singles!
Power meters, they’ve been around for a while and have pretty much revolutionised the way cycle training is monitored and structured. They are arguably, the most reliable form of monitoring physiological progress, providing immediate feedback during sessions and identifying strengths or weaknesses.
As cycling has become progressively more mainstream and technology has become smarter and more accessible, you’ll often find people training and racing with a power meter. Power meters enable you to ride to your specific level and accurately monitor your progress. So whether your goal is to smash ‘Jeff’ up a hill, improve your race performance or simply get faster, you will be able to get there in a more data driven and focused way.
So how do power meters affect the way we train? I thought I would use myself as an example and show you how my training progressed to the next level.
The Stone Age
So when I started cycling I was using Heart rate and RPE (rate perceived exertion) to quantify my training and efforts, I didn’t have a power meter so that’s the best I could do. But riding to HR and RPE in Northumberland is pretty difficult as there are a lot of hills and being competitive in nature I found it difficult to ‘cruise up’’ them. The measure of my progress was purely on race results and comparing times up the same hill. There are a few issues with this, mainly that I was at the mercy of confounding variables such as wind, temperature, time of day, traffic ect. Race results are reliant not only on physical prowess but race tactics and execution are a huge factor therefore attributing success to training is difficult.
Hello Power!
On getting a new job in London, my role enabled me to start training indoors and more specifically training to power. I knew all about training to power through studying applied sport science in university and continued to keep up to date with the latest science. Now I had access to it. Firstly though, I had to get used to it.
I got all my training zones from a functional threshold power test (FTP). This is a nasty little test that takes skill to execute. Initially my test data was all over the place, but I wasn’t disheartened as I knew it was just a case of learning how to execute the test for a fair reflection of my fitness. Once I had an accurate FTP result, I was able to set specific goals and targets. The quality work was predominantly done indoors using data from the power meters, but I still used HR driven training during longer, outdoor rides or with social clubs. By combining my training I was able to make sure that I found the balance between training and remembering why I ride in the first place.
How did my training change?
In a word, focus. Training to power, especially indoors, brings focus to every ride. Every training session has a purpose and I was able to check back and answer ‘Did I accomplish the objective of this session?’. Another thing power training brings is relating a wattage or output to an RPE or sensations of a ride. By putting a number to those sensations, when I took away the data, I was left with a far more reliable and relatable internal gauge of stress. Lastly is recovery, indoor and power based sessions are more intense, there isn’t ‘dead space’ or easy pedaling, this means they are far more taxing. So I started paying a lot more attention to my recovery. Stretching, nutrition and cool downs are brought into sharp focus, because if you get these things wrong, there's a risk of slipping into an overtrained mess.
How was my performance?
In terms of performance, I improved so much. My power went up as it was properly applied and stressed, my pedalling efficiency improved, my left to right balance and power distribution during pedaling evened out. Ultimately, I felt so much more in control of my progress which was shown in race results. Upon returning to old the familiar hills of Northumberland, without intending to, I would rip through my previous records with ease. In terms of time scale, we’re not talking years here, but mere months. Just a short time spent with focused power training gave significant results.
Are you tempted?
Are you interested in getting a power meter or have you just got one and don’t know where to start? My advice is give yourself a week of ‘playing’ around, firstly, ride as hard as you can for 5 minutes and see how many watts you put out. Pedal at an easy pace where you can hold a conversation and relate that to your wattage, this helps you to start associating numbers to sensations. Next do an FTP test and set some goals based on your results. Finally watch your numbers soar.
Your goal can be FTP related or simply smashing your favourite strava section. It’s important to make sure you’re working towards something. Without structure and proper application of the numbers, you’ll get to watch your fitness decline or stay the same. Power meters are great tools, if used properly. If not, you might as well take it off.
Thanks for taking the time to read this. If you have any questions, about power meters or training to power, feel free to drop me an email.
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Tempo
Today we will hold tempo for 2 long blocks and one shorter block. Keep asking yourself if you are running a 7/10 effort during this session.
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
This week our over/unders have increased from 800m to 1000m. Paces are the same as last week. This is your chance to run fast with the wider InnerFight Endurance Community and Coaches.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Intervals
We will be running our intervals around the Olivia apartments this week for 1 loop and then in the park for a shorter loop. Try and pick up the pace on the shorter park loops.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week our efforts will build from 4/10 to 7/10 over 3 blocks of builders. You therefore have 3 attempts to hit that 7/10 feeling. We recommend that you do not start off too fast on this one.
Sunday
Time: 5:29am
Location: InnerFight
Session: Long Run
We will be running from InnerFight this Sunday. There are various options from 15km to 35km depending on which races you have coming up. If you would rather run for time, that is also fine! Routes will be shared in WhatsApp and on TrainingPeaks.
We will kick the week off on Monday with heavy single-leg work and move on to a fast interval workout. Tuesday is about the sandbags with a tough set of EMOMs followed by a partner workout. Wednesday, we have more focus on our strict pull-ups and then a gymnastics and running-based workout. Thursday, we will hit some technical work on a clean complex and follow it up with some heavy clean singles, followed by a tough and fast-paced workout with rowing cleans and wall balls. Friday, we finish the week with some heavy Jerks in the skill and then a gruelling chipper.
Monday:
Strength:
Walking Dumbell Lunges
Conditioning:
In a 2 min window
25 KB Sumo deadlift (2x24/16)
Amrap DU
rest 2 mins
In a 2 min window
16 Weighted Box Step Ups 1 x KB 24/16
AMRAP Cals Bike
rest 2 mins
x3
Tuesday:
Strength:
Building Weight Sandbag To Shoulder
Conditioning:
In Pairs
100 sandbags to shoulder (80/50)
Every 4 mins
1 car park lap farmers carry 2 x 32/24
Wednesday:
Strength:
A) Strict Pull Ups
B) KB Push Press + Pull Ups + Side Plank
Conditioning:
16 min amrap
Pool Run
10 burpee pull-ups
3 wall walks
Thursday:
Strength:
A) Clean Pull + Hang Squat Clean + Front Squat
B) Squat Clean
Conditioning:
For time:
500/400m row
30 squat clean (60/40)
50 WallBalls
Friday:
Strength:
A) Push Jerk
Conditioning:
It's an awesome triplet to end the week! Therapyyyyy!
ENGINE
Working on holding our MIKKOS score calories for longer blocks of time.
GYMNASTICS
This week, we will focus on rope climbing, doubleunders, and handstand push-ups in gymnastics. We will focus on the skill elements to help you with these movements! Whether you have these movements down or not, this class will help you improve in all these movements so you're ready to attack classes!
HYROX
We start to put together the pieces and do a mini HYROX
MOBILITY
We will go over full-body flow routines focusing on flexibility for full-body alignment.
PURE STRENGTH
In Pure Strength, we start the week with some percentage work on the close grip bench press, followed by heavy rows and a shoulder pump to finish. Wednesday, we worked up to a heavy single on the deadlift, with some tough drop sets followed by some heavy single leg work.
WEIGHTLIFTING
Snatch Focus this week, and we get into over-head squats before working into some Snatch High Pulls and Hang Snatch and then finish with some heavy Snatch singles!
Track Tuesday
Week two of our over/unders block, this week we move to 1km efforts.
Start time: 05:59 am
Session Length: 1 hour
Wednesday Ride
Wednesday ride* 5.59am BOTS. << use links/details from a few months back
4 X 8min at your best effort, what have you got?
Start time: 05:59am
Session Length: 1 hour
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
The Coffee Run
Our classic builders set this week, 5min builds based on effort! A great tempo run.
Start time: 05:59 am
Session length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Ride
Back to a long ride today, 105km in the group with some structured intervals to follow.
Start time: 05:59am
Session Length: 1 hour
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
Sunday long run
Team IFE on Tour are 3 weeks out from the marathon in Munich, so they need to run long. Why not come along and support with some miles to? Message sh@innerfight.com to find out more.
Start time: 05:29am
Session Length: 1 hour
Location: From InnerFight
Power meters, they’ve been around for a while and have pretty much revolutionised the way cycle training is monitored and structured. They are arguably, the most reliable form of monitoring physiological progress, providing immediate feedback during sessions and identifying strengths or weaknesses.
As cycling has become progressively more mainstream and technology has become smarter and more accessible, you’ll often find people training and racing with a power meter. Power meters enable you to ride to your specific level and accurately monitor your progress. So whether your goal is to smash ‘Jeff’ up a hill, improve your race performance or simply get faster, you will be able to get there in a more data driven and focused way.
So how do power meters affect the way we train? I thought I would use myself as an example and show you how my training progressed to the next level.
The Stone Age
So when I started cycling I was using Heart rate and RPE (rate perceived exertion) to quantify my training and efforts, I didn’t have a power meter so that’s the best I could do. But riding to HR and RPE in Northumberland is pretty difficult as there are a lot of hills and being competitive in nature I found it difficult to ‘cruise up’’ them. The measure of my progress was purely on race results and comparing times up the same hill. There are a few issues with this, mainly that I was at the mercy of confounding variables such as wind, temperature, time of day, traffic ect. Race results are reliant not only on physical prowess but race tactics and execution are a huge factor therefore attributing success to training is difficult.
Hello Power!
On getting a new job in London, my role enabled me to start training indoors and more specifically training to power. I knew all about training to power through studying applied sport science in university and continued to keep up to date with the latest science. Now I had access to it. Firstly though, I had to get used to it.
I got all my training zones from a functional threshold power test (FTP). This is a nasty little test that takes skill to execute. Initially my test data was all over the place, but I wasn’t disheartened as I knew it was just a case of learning how to execute the test for a fair reflection of my fitness. Once I had an accurate FTP result, I was able to set specific goals and targets. The quality work was predominantly done indoors using data from the power meters, but I still used HR driven training during longer, outdoor rides or with social clubs. By combining my training I was able to make sure that I found the balance between training and remembering why I ride in the first place.
How did my training change?
In a word, focus. Training to power, especially indoors, brings focus to every ride. Every training session has a purpose and I was able to check back and answer ‘Did I accomplish the objective of this session?’. Another thing power training brings is relating a wattage or output to an RPE or sensations of a ride. By putting a number to those sensations, when I took away the data, I was left with a far more reliable and relatable internal gauge of stress. Lastly is recovery, indoor and power based sessions are more intense, there isn’t ‘dead space’ or easy pedaling, this means they are far more taxing. So I started paying a lot more attention to my recovery. Stretching, nutrition and cool downs are brought into sharp focus, because if you get these things wrong, there's a risk of slipping into an overtrained mess.
How was my performance?
In terms of performance, I improved so much. My power went up as it was properly applied and stressed, my pedalling efficiency improved, my left to right balance and power distribution during pedaling evened out. Ultimately, I felt so much more in control of my progress which was shown in race results. Upon returning to old the familiar hills of Northumberland, without intending to, I would rip through my previous records with ease. In terms of time scale, we’re not talking years here, but mere months. Just a short time spent with focused power training gave significant results.
Are you tempted?
Are you interested in getting a power meter or have you just got one and don’t know where to start? My advice is give yourself a week of ‘playing’ around, firstly, ride as hard as you can for 5 minutes and see how many watts you put out. Pedal at an easy pace where you can hold a conversation and relate that to your wattage, this helps you to start associating numbers to sensations. Next do an FTP test and set some goals based on your results. Finally watch your numbers soar.
Your goal can be FTP related or simply smashing your favourite strava section. It’s important to make sure you’re working towards something. Without structure and proper application of the numbers, you’ll get to watch your fitness decline or stay the same. Power meters are great tools, if used properly. If not, you might as well take it off.
Thanks for taking the time to read this. If you have any questions, about power meters or training to power, feel free to drop me an email.
Power meters, they’ve been around for a while and have pretty much revolutionised the way cycle training is monitored and structured. They are arguably, the most reliable form of monitoring physiological progress, providing immediate feedback during sessions and identifying strengths or weaknesses.
As cycling has become progressively more mainstream and technology has become smarter and more accessible, you’ll often find people training and racing with a power meter. Power meters enable you to ride to your specific level and accurately monitor your progress. So whether your goal is to smash ‘Jeff’ up a hill, improve your race performance or simply get faster, you will be able to get there in a more data driven and focused way.
So how do power meters affect the way we train? I thought I would use myself as an example and show you how my training progressed to the next level.
The Stone Age
So when I started cycling I was using Heart rate and RPE (rate perceived exertion) to quantify my training and efforts, I didn’t have a power meter so that’s the best I could do. But riding to HR and RPE in Northumberland is pretty difficult as there are a lot of hills and being competitive in nature I found it difficult to ‘cruise up’’ them. The measure of my progress was purely on race results and comparing times up the same hill. There are a few issues with this, mainly that I was at the mercy of confounding variables such as wind, temperature, time of day, traffic ect. Race results are reliant not only on physical prowess but race tactics and execution are a huge factor therefore attributing success to training is difficult.
Hello Power!
On getting a new job in London, my role enabled me to start training indoors and more specifically training to power. I knew all about training to power through studying applied sport science in university and continued to keep up to date with the latest science. Now I had access to it. Firstly though, I had to get used to it.
I got all my training zones from a functional threshold power test (FTP). This is a nasty little test that takes skill to execute. Initially my test data was all over the place, but I wasn’t disheartened as I knew it was just a case of learning how to execute the test for a fair reflection of my fitness. Once I had an accurate FTP result, I was able to set specific goals and targets. The quality work was predominantly done indoors using data from the power meters, but I still used HR driven training during longer, outdoor rides or with social clubs. By combining my training I was able to make sure that I found the balance between training and remembering why I ride in the first place.
How did my training change?
In a word, focus. Training to power, especially indoors, brings focus to every ride. Every training session has a purpose and I was able to check back and answer ‘Did I accomplish the objective of this session?’. Another thing power training brings is relating a wattage or output to an RPE or sensations of a ride. By putting a number to those sensations, when I took away the data, I was left with a far more reliable and relatable internal gauge of stress. Lastly is recovery, indoor and power based sessions are more intense, there isn’t ‘dead space’ or easy pedaling, this means they are far more taxing. So I started paying a lot more attention to my recovery. Stretching, nutrition and cool downs are brought into sharp focus, because if you get these things wrong, there's a risk of slipping into an overtrained mess.
How was my performance?
In terms of performance, I improved so much. My power went up as it was properly applied and stressed, my pedalling efficiency improved, my left to right balance and power distribution during pedaling evened out. Ultimately, I felt so much more in control of my progress which was shown in race results. Upon returning to old the familiar hills of Northumberland, without intending to, I would rip through my previous records with ease. In terms of time scale, we’re not talking years here, but mere months. Just a short time spent with focused power training gave significant results.
Are you tempted?
Are you interested in getting a power meter or have you just got one and don’t know where to start? My advice is give yourself a week of ‘playing’ around, firstly, ride as hard as you can for 5 minutes and see how many watts you put out. Pedal at an easy pace where you can hold a conversation and relate that to your wattage, this helps you to start associating numbers to sensations. Next do an FTP test and set some goals based on your results. Finally watch your numbers soar.
Your goal can be FTP related or simply smashing your favourite strava section. It’s important to make sure you’re working towards something. Without structure and proper application of the numbers, you’ll get to watch your fitness decline or stay the same. Power meters are great tools, if used properly. If not, you might as well take it off.
Thanks for taking the time to read this. If you have any questions, about power meters or training to power, feel free to drop me an email.