{"id":13174,"date":"2022-04-14T00:00:00","date_gmt":"2022-04-13T22:00:00","guid":{"rendered":"https:\/\/c01.purpledshub.com\/220triathlon\/?post_type=purple_issue&p=13174"},"modified":"2022-04-19T15:10:22","modified_gmt":"2022-04-19T13:10:22","slug":"masterclass-power-training","status":"publish","type":"post","link":"https:\/\/c01.purpledshub.com\/220triathlon\/2022\/04\/14\/masterclass-power-training\/","title":{"rendered":"Masterclass: Power training"},"content":{"rendered":"\n
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POWER TRAINING MASTERCLASS<\/h1>\n\n

IF YOU\u2019RE SERIOUS ABOUT MAKING EVERY BIKE SESSION COUNT, A POWER METER\u2019S A MUST-HAVE. HERE\u2019S HOW TO EXTRACT THE MOST FROM YOUR WATTAGE ANALYSER\u2026<\/strong><\/p>\n\n

WORDS: <\/strong>JAMES WITTS IMAGE: <\/strong>GETTY IMAGES<\/p>\n\n

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Riding by power\u2019s arguably the greatest training evolution of recent times. Why? Well, it\u2019s down to a power meter eliminating variables and calculating exact work done, and so delivering data that\u2019s standardised whether you\u2019re facing a headwind, riding downhill or simply cruising on the flat. This differs to training by heart rate, which essentially tells you how hard you\u2019re working but not how much work is done.<\/p>\n\n

As our sister website BikeRadar reveals, \u201cIt\u2019s also faster to respond than heart rate. That\u2019s down to the delay associated with heart-rate response. This is particularly pronounced with repeated, short, highintensity efforts that often elicit only a small change in heart rate despite the workload being comparatively high.\u201d<\/p>\n\n

As you\u2019ll discover, power meters come into their own when prescribing training sessions and zones for physiological and performance adaptation. Which is all well and good, you might ask, but they\u2019re not cheap. You\u2019re right \u2013 they are another expense. But as the market\u2019s broadened, they have become more affordable, with power meters starting from under \u00a3300. That said, the gold standard remains the original from SRM, which comes in at nearly two grand. Strain gauges within the spider of the crankset measure wattage. As the market\u2019s matured, you also now have a multitude of further ways to calculate power, including pedal-based and hub systems. Across the board, accuracy\u2019s key and, as usual, the more you pay, the more precise the data.<\/p>\n\n

For power afficionados, you can of course run by power, too. This is an increasingly ubiquitous feature on top-end multisport watches, although accuracy\u2019s not yet up there with their bike brethren.<\/p>\n\n

Right, now it\u2019s time to get onto helping you weave your magic with wattage\u2026<\/p>\n\n

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10 TIPS TO MAKE EVERY BIKE SESSION COUNT<\/h2>\n\n

The following tips and sessions (p73) are designed to give you the tools and knowledge you need to optimise your two-wheel tri performance… <\/strong><\/em><\/p>\n\n

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01 ANALYSE YOUR POWE<\/span><\/strong>R<\/span>
A power meter\u2019s near redundant <\/span>without a proven piece of software like Training Peaks. For little more than a tenner each month, you\u2019re given access to a range of online analysis tools that\u2019ll help you to manage fatigue and peak at the right time. The software\u2019s Training Stress Score (TSS) is a particularly useful metric to gauge how hard or not you should train after your ride.<\/p>\n\n

02 F<\/span>IND YOUR FTP<\/strong>
Key to training by power is u nderstanding your functional <\/span>threshold power (FTP). This is the max power output you can hold for an hour. How do you calculate your FTP? You can ride all out for an hour and gauge your average watts. Or you can do what the pro triathletes do and ride at your maximum for 20mins before reducing this figure by 5%. Once you\u2019ve found your FTP, you can establish your training zones (see p72) as you would when training by heart rate.<\/p>\n\n

03 T<\/span>EST INSIDE AND OUT<\/strong>
Many of us have become a ccustomed to using a power <\/span>meter on the road and inside on our smart trainers. \u201cBut beware as there\u2019s often a discrepancy between the triathlete\u2019s turbo trainer and their actual bike power meter,\u201d warns Craig Lane of Performance Coaching. \u201cRecord both to figure out the difference, and adjust your indoor and outdoor training zones to suit. In fact, it\u2019s a good idea to undertake an FTP test indoors and out, in your race position, and then compare the data.\u201d<\/p>\n\n

04 CALCULATEYOURCADENCE<\/span><\/strong>
Bristol-based Andy Wadsworth is a former Xterra world champion. \u201cI recommend using your power meter to work out what cadence suits you best,\u201d says Wadsworth. \u201cRide 10min blocks at the same power but using different cadence to see what works for you and how it affects your run off the bike. Keep the run off the bike identical, time it and note how you feel. Replicate the same conditions for the bike and run each time you do it.\u201d<\/p>\n\n

05 R<\/span>ACE WITH IT<\/strong>
Some triathletes train by power b ut prefer to race by feel. This,<\/span>according to two-time third-place finisher at Kona, David McNamee, is a mistake. \u201cRacing with a power meter is a great way to make sure you execute a great race,\u201d explains the Scotsman. \u201cAt the start of the bike with all the adrenaline, it\u2019s easy to push too hard and pay for it badly later on. It\u2019s okay to push a bit harder than your target pace at the start, but you want to quickly settle into your target race power to ensure you can keep pushing hard.\u201d<\/p>\n\n

06 N<\/span>ORMALISE ACCURACY<\/strong>
You\u2019ll hear a lot about Normalised Power. This is an <\/span>adjusted power figure that more accurately reflects the metabolic cost of a ride by discounting periods of cruising. It\u2019s particularly beneficial during highly variable sessions like hilly rides.<\/p>\n\n

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07 P<\/span>EAK ON THE PEAKS<\/strong>
A regular FTP test on Zwift is a so lid way to measure progress. But you can\u2019t beat riding outdoors for more realistic results. \u201cMeasure your power on a hill near home that lasts 4-6mins long,\u201d says Wadsworth. \u201cStart with a good 10min progressive warm-up with some 10-20sec efforts and then attack the hill. Note the average power you can hold on the climb and use this same climb to test yourself again in the future to gauge your (hopeful) improvement. Undertake a 10min cool-down to finish.\u201d<\/span><\/p>\n\n

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08 DOUBLE UP<\/strong>
\u201cA power meter combined w ith a heart rate monitorhelps to identify whether you\u2019re overtraining or starting to get ill,\u201d says McNamee. \u201cA higher or lower heart rate than normal for the same wattage is a good indication that something may be wrong. Triathletes are usually very driven people so we can easily not listen enough to our body\u2019s subjective feelings. Having an objective measure using heart rate <\/span>and <\/em>power can help us make smarter choices.\u201d<\/p>\n\n

09 D<\/span>ON\u2019T NEGLECT INTENSITY<\/strong>
\u201cRemember, a power meter is a tool, so ensure you look after, <\/span>recharge and recalibrate it when needed,\u201d recommends the Triathlon Coaching Company\u2019s Chris Wallace. \u201cAnd learn to use a metric called Intensity Factor [if using Training Peaks]. This is the fraction of an athlete\u2019s threshold they maintain for a session or part of a session. We generally see an IF ranging from 0.60-0.80. These figures are individual but, in general, the fitter you are, the higher you can go. A simple way to check this is to ride at a chosen IF for your long rides and see how you run off these sessions to see if it\u2019s manageable and adjust from there.\u201d<\/p>\n\n

10 GAUGE YOUR PACE<\/strong>
Your power meter\u2019s two modus op erandi are delivering you <\/span>wattage and energy, the latter of which gives you the ability to calculate the number of calories you\u2019re burning. How is this useful? Your workload for the bike leg of an Olympic-distance triathlon might be 1,500 kilojoules (kj) in 1:30hrs. At some point, you must then do 1,500kj rides in training. You could complete an easier endurance ride and take 2:30hrs or go hard and aim to match the 1:30hr race ride. It\u2019ll give you a gauge of pacing, which is so important in triathlon.<\/p>\n\n

3 POWER SESSIONS<\/span><\/h3>\n\n
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CHRIS HYDE\/GETTY IMAGES <\/figcaption><\/figure>\n<\/div>\n\n\n\n
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ENDURANCE <\/strong>BUSTER<\/h4>\n\n\n\n

Coach <\/strong>Paul Jones<\/p>\n\n\n\n

Benefit <\/strong>This is an early-season Olympic-distance bike session that develops endurance at a sustainable pace, but also works at a higher intensity to develop power and lactate tolerance. This session should be done on the road to improve bike-handling skills but can be ticked off on the turbo in rubbish weather if need be. It lasts around 1:35rs. <\/strong><\/p>\n\n\n\n

Warm-up 10min <\/strong><\/strong>easy spin building up to 70% <\/strong>FTP <\/strong>(functional threshold power). Follow this with 5 <\/strong>x <\/strong>30sec <\/strong>pick-ups to \u2018speedwork\u2019 pace. Ride at a high cadence and leave the gears alone \u2013 just up the cadence.<\/p>\n\n\n\n

Main set 4x 7min <\/strong><\/strong>efforts at 85-95% <\/strong>FTP <\/strong>with 5min <\/strong>easy <\/strong>spin <\/strong>(60-70% <\/strong>FTP) <\/strong>recovery. Then 5 <\/strong>x <\/strong>90sec <\/strong>hard efforts (105-115% <\/strong>FTP) <\/strong>with 2min <\/strong>spin <\/strong>(60-70% <\/strong>FTP) <\/strong>recovery.<\/p>\n\n\n\n

Cool-down 10-20min easy (50-60% FTP) <\/strong><\/strong>spin.<\/p>\n<\/div>\n<\/div>\n\n

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CAMERON SPENCER\/GETTY IMAGES<\/figcaption><\/figure>\n<\/div>\n\n\n\n
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ANAEROBIC INTERVALS<\/strong><\/h4>\n\n\n\n

Coach <\/strong>Joe Friel<\/p>\n\n\n\n

Benefit <\/strong>This session is designed to raise your anaerobic threshold. This will crank up your capacity to ride at an intense, fast level for a longer period.<\/p>\n\n\n\n

Warm-up <\/strong>Undergo a progressive warm-up on a relatively flat course or on your indoor trainer. Around 10mins <\/strong>should be fine.<\/p>\n\n\n\n

Main set <\/strong>On a mostly flat course with no stop signs and light traffic, do five work intervals of around 3-6mins <\/strong>each. Build to zone <\/strong>five <\/strong>in each interval. Cadence should be at the high end of your comfort range. Recover to zone <\/strong>one <\/strong>for the same time as the preceding work interval.<\/p>\n\n\n\n

Cool-down 10-20min easy (50-60% FTP) <\/strong><\/strong>spin.<\/p>\n<\/div>\n<\/div>\n\n

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EDWIN TAN \/GETTY IMAGES<\/figcaption><\/figure>\n<\/div>\n\n\n\n
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CRUISE INTERVALS<\/strong><\/h4>\n\n\n\n

Coach <\/strong>Joe Friel<\/p>\n\n\n\n

Benefit <\/strong>A session that\u2019ll improve your muscular endurance. This will be a moderately fast speed and is the intensity at which many triathletes race.<\/p>\n\n\n\n

Warm-up <\/strong>Undergo a progressive warm-up on a relatively flat course or on your indoor trainer. Around 10mins <\/strong>should be fine.<\/p>\n\n\n\n

Main set <\/strong>On a relatively flat course, complete three <\/strong>to <\/strong>five <\/strong>intervals <\/strong>of 6-12mins. <\/strong>Build to zones <\/strong>four <\/strong>and <\/strong>five <\/strong>during each interval. Recover for 2-3mins <\/strong>after each interval. Recovery should nestle in zones <\/strong>one <\/strong>or <\/strong>two. <\/strong>Stay relaxed, aerodynamic and listen to your breathing. Cadence is at the low end of your comfort range.<\/p>\n\n\n\n

Cool-down 10-20min easy (50-60% FTP) <\/strong><\/strong>spin.<\/p>\n<\/div>\n<\/div>\n\n

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WANT MORE?<\/strong> Head to 220tri. com <\/strong>for a huge range of training plans and sessions to suit all abilities<\/span><\/p>\n<\/div><\/section>\n\n

Master Your Power Meter<\/h2>\n\n

American coaches Hunter Allen and Andrew Coggan developed this seven-zone method of training to help us get the most out of each and every ride\u2026<\/strong><\/em><\/p>\n\n

\"\"<\/figure>\n","protected":false},"excerpt":{"rendered":"

POWER TRAINING MASTERCLASS IF YOU\u2019RE SERIOUS ABOUT MAKING EVERY BIKE SESSION COUNT, A POWER METER\u2019S A MUST-HAVE. HERE\u2019S HOW TO EXTRACT THE MOST FROM YOUR WATTAGE ANALYSER\u2026 WORDS: JAMES WITTS IMAGE: GETTY IMAGES Riding by power\u2019s arguably the greatest training evolution of recent times. Why? Well, it\u2019s down to a power meter eliminating variables and […]<\/p>\n","protected":false},"author":24,"featured_media":13581,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"ub_ctt_via":"","purple_page_number":"68","purple_custom_meta_purple_page_number":"68","purple_seq_number":"1","purple_custom_meta_purple_seq_number":"1","purple_source_article":"article_68-1.xml","purple_custom_meta_purple_source_article":"article_68-1.xml","purple_source_issue":"May-2022","purple_custom_meta_purple_source_issue":"May-2022","purple_external_id":"May-2022-68-1","purple_custom_meta_purple_external_id":"May-2022-68-1","purple_issue_code":"|0000083689||","purple_custom_meta_purple_issue_code":"|0000083689||","purple_android_product":"com.im.220mag.403","purple_custom_meta_purple_android_product":"com.im.220mag.403","purple_ios_product":"com.im.220mag.403","purple_custom_meta_purple_ios_product":"com.im.220mag.403","purple_web_product":"","purple_custom_meta_purple_web_product":"","purple_publication_id":"69718c89-6ce1-4a00-8e50-78dba8209b85","purple_migrated":"","kt_blocks_editor_width":"","apple_news_api_created_at":"2022-04-14T12:34:53Z","apple_news_article-theme":"","apple_news_api_id":"952108ba-18be-4393-b778-b49774eeb661","apple_news_api_modified_at":"2022-04-19T13:10:30Z","apple_news_api_revision":"AAAAAAAAAAAAAAAAAAAAAQ==","apple_news_api_share_url":"https:\/\/apple.news\/AlSEIuhi-Q5O3eLSXdO62YQ","apple_news_coverimage":0,"apple_news_coverimage_caption":"","apple_news_is_hidden":false,"apple_news_is_paid":true,"apple_news_is_preview":true,"apple_news_is_sponsored":false,"apple_news_maturity_rating":"","apple_news_pullquote":"","apple_news_pullquote_position":"","apple_news_article_theme":"","apple_news_sections":"[]"},"categories":[23],"tags":[63],"apple_news_notices":[],"featured_image_src":"https:\/\/c01.purpledshub.com\/uploads\/sites\/47\/2022\/04\/MASTERCLASS_Opener-scaled.jpg","author_info":{"display_name":"importmanagerhub@sprylab.com","author_link":"https:\/\/c01.purpledshub.com\/220triathlon\/author\/importmanagerhubsprylab-com\/"},"acf":{"readingTimeMinutes":"8","apple_news_title":""},"uagb_featured_image_src":{"full":["https:\/\/c01.purpledshub.com\/uploads\/sites\/47\/2022\/04\/MASTERCLASS_Opener-scaled.jpg",2560,1791,false],"thumbnail":["https:\/\/c01.purpledshub.com\/uploads\/sites\/47\/2022\/04\/MASTERCLASS_Opener-150x150.jpg",150,150,true],"medium":["https:\/\/c01.purpledshub.com\/uploads\/sites\/47\/2022\/04\/MASTERCLASS_Opener-300x210.jpg",300,210,true],"medium_large":["https:\/\/c01.purpledshub.com\/uploads\/sites\/47\/2022\/04\/MASTERCLASS_Opener-768x537.jpg",768,537,true],"large":["https:\/\/c01.purpledshub.com\/uploads\/sites\/47\/2022\/04\/MASTERCLASS_Opener-1024x717.jpg",800,560,true],"1536x1536":["https:\/\/c01.purpledshub.com\/uploads\/sites\/47\/2022\/04\/MASTERCLASS_Opener-1536x1075.jpg",1536,1075,true],"2048x2048":["https:\/\/c01.purpledshub.com\/uploads\/sites\/47\/2022\/04\/MASTERCLASS_Opener-2048x1433.jpg",2048,1433,true]},"uagb_author_info":{"display_name":"importmanagerhub@sprylab.com","author_link":"https:\/\/c01.purpledshub.com\/220triathlon\/author\/importmanagerhubsprylab-com\/"},"uagb_comment_info":0,"uagb_excerpt":"POWER TRAINING MASTERCLASS IF YOU\u2019RE SERIOUS ABOUT MAKING EVERY BIKE SESSION COUNT, A POWER METER\u2019S A MUST-HAVE. HERE\u2019S HOW TO EXTRACT THE MOST FROM YOUR WATTAGE ANALYSER\u2026 WORDS: JAMES WITTS IMAGE: GETTY IMAGES Riding by power\u2019s arguably the greatest training evolution of recent times. Why? Well, it\u2019s down to a power meter eliminating variables and…","_links":{"self":[{"href":"https:\/\/c01.purpledshub.com\/220triathlon\/wp-json\/wp\/v2\/posts\/13174"}],"collection":[{"href":"https:\/\/c01.purpledshub.com\/220triathlon\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/c01.purpledshub.com\/220triathlon\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/c01.purpledshub.com\/220triathlon\/wp-json\/wp\/v2\/users\/24"}],"replies":[{"embeddable":true,"href":"https:\/\/c01.purpledshub.com\/220triathlon\/wp-json\/wp\/v2\/comments?post=13174"}],"version-history":[{"count":11,"href":"https:\/\/c01.purpledshub.com\/220triathlon\/wp-json\/wp\/v2\/posts\/13174\/revisions"}],"predecessor-version":[{"id":13727,"href":"https:\/\/c01.purpledshub.com\/220triathlon\/wp-json\/wp\/v2\/posts\/13174\/revisions\/13727"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/c01.purpledshub.com\/220triathlon\/wp-json\/wp\/v2\/media\/13581"}],"wp:attachment":[{"href":"https:\/\/c01.purpledshub.com\/220triathlon\/wp-json\/wp\/v2\/media?parent=13174"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/c01.purpledshub.com\/220triathlon\/wp-json\/wp\/v2\/categories?post=13174"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/c01.purpledshub.com\/220triathlon\/wp-json\/wp\/v2\/tags?post=13174"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}