Power Point slides from an Introduction to Training and Racing with Power workshop. Target audience is beginners. Includes power meter comparison.

1. Introduction to Training and Racing with PowerChris Sweet & Stan Watkins Racing With Power! What are the advantages? Are there disadvantages?

2. Power to the People Training and racing with power meters

4. Limitations of training with HR and RPE HR is variable. Dependent on many factors such as rest, recovery, sickness and hydration. HR lag can be problematic when a person is targeting a specific repeated effort (IE; intervals). This can throw off the precision sometimes needed in training. RPE – rated perceived exertion. Is still used today as a training tool. The challenge is for the athlete to make the “mental connection” between actual effort and how hard it feels.

5. Training With Power Two words – “precision & feedback”. Knowing what your “real time” power is allows you to be precise in your workouts. All important for training the athlete when doing interval work such as endurance, threshold, VO2 max. Data is recorded for analysis. Using software programs (TP / WKO / SRM / Power Agent) to analize the results and give the athlete critical feedback. Video:http://www.youtube.com/watch?v=hx3qzgv7Akw&feature=related

6. What is a KJ - Kcal The kilojoule (kJ) is equal to one thousand joules. Kilojoules and calories explainedWe eat food to fuel our bodies for energy, growth and repair. Carbohydrates, proteins and fats are broken down by the digestive system into their simplest components: simple sugars, amino acids and fatty acids. Carbohydrates are the body’s preferred fuel, although proteins and fats can also be converted into energy. Food energy is measured in kilojoules (kJ). The common term for this used to be ‘Calorie’, but ‘kilojoule’ is the term now accepted internationally. This unit of measurement allows us to talk about how much energy a food contains and how much energy is burned up during exercise.Energy valueA kilojoule is a unit of measure of energy, in the same way that kilometres measure distance. Food energy can also be measured in terms of the nutritional or ‘large’ Calorie. One Calorie (Cal) has the same energy value as 4.186 kilojoules (kJ). This should not be confused with the ‘small’ or gram calorie, which is used by scientists to measure the amount of energy required to heat water. There are 1,000 (small) calories in one (large) Calorie, which is why it is also sometimes known as a ‘kilocalorie’. The terms ‘calorie’ and ‘Calorie’ are often used interchangeably, which can be confusing.4.184 kilojoules = 4,184 joules = 1 Calorie = 1 kilocalorie = 1,000 calories

8. 4.1 kj’s x .25 = 1 KJ = approx. 1 Cal

9. Use kj burn rates to measure overall how hard the workout / race.

11. Power Files- Crit

12. Racing With Power! What are the advantages? Are there disadvantages?

13. Racing with Power There are a few differences between cyclists and triathletes when it comes to racing with power. What are the commonalities? Better pacing- helps counter adrenaline mistakes Matchbook analogy Weather independent (doesn’t matter if the day is perfect or a hurricane) Post-race analysis is invaluable. Can help identify your limiters (Force, Endurance, or Technique)

14. Racing with Power Advantages for Triathlon Races: You can establish precise power zones for races based off threshold testing. Sprint: everything ya got (minus big spikes) Olympic: 89-94% Half IM: 82-87% Ironman: 68-72% Superior hill management (up and down) Superior chick’d management Bottom line: helps you to race your race

15. Racing with Power Advantages for cycling races: Helps you stay within your abilities Breakaway pacing….to a degree Finding the best draft Planning an attack (ie, I know from interval training that I can handle 500w for 1 minute without imploding) Others?

16. Racing with Power What are the disadvantages to racing with power? Very slight weight penalty…if you are a weight weenie….this means you Phil. In a road race power is often irrelevant. You need enough power to stay with the peloton or breakaway and then enough to win a sprint. Potential to become overly reliant on power and forget about RPE, which should trump power in a race situation. Technical glitches –while rare- can cause athletes to panic (see above).

17. Power Meter Options What are my options? How much is it going to cost me? What are the pro/cons of each system? What to think about: Cost Product history / reliability Software supplied with system Customer support Accuracy Wired? Wireless? ANT+ Sport compatibility Ability to be used on multiple bikes or with multiple wheels

18. Power Meter Options What is ANT+ Sport and why would I want it? “ANT+ is based on ANT, a multi-channel adaptive wireless protocol ideally suited to environments where many people are simultaneously using wireless monitoring, such as cycle races or gyms. ANT’s highly efficient protocol minimizes power consumption and extends battery life (for periods up to years on a coin cell battery. depending on actual use case).” http://www.thisisant.com/ant/ant-in-sport Essentially an open protocol that allows mixing and matching of devices (example: using a Garmin Edge ANT+ headunit with an ANT+ Powertap or SRM)

19. I-Bike The I-bike uses wind speed measurements along with other bike data to calculate power output. Can be difficult to set-up / calibrate Wired or wireless versions available Works with any wheel or bike Can be erratic, questionable accuracy Some models are ANT+ Sport compatible Potentially the cheapest option List $199-$800

20. Polar CS600X Heartrate monitor and cycle computer with optional power monitoring add-on. Uses magnets and sensors to measure vibrations in the chain and estimate power output. Least accurate powermeter. GPS capable Wired Works with any wheel system, but additional (expensive) power sensors are needed to move between bikes. List: $709

21. Ergomo Buyer Beware! Company no longer exists! But, you can get a steal on a used one!

22. Vector by Metrigear NOT YET AVAILABLE! Speedplay based system ANT+ Sport Wireless Reliability? Software? Includes pedals, but no head unit! Price ?$1000?

23. QuarqCinQo Ant+ Sport Wireless Relatively new company Use with any wheel system Difficult to switch bet. Bikes Does not include headunit! $1500 (w/o cranks) to $1900

24. Powertap 1st mass market power meter Easy to switch bet. Bikes Built into a wheel Some ANT+ Sport Wireless except base model Good reliability and accuracy Good software & customer support $600-$2100 (not including wheel)

25. SRM Crank-based Works with any wheelset Difficult to move bet. bikes New models are all wireless ANT+ sport Good reliability and accuracy $2800-$3800 $1950 (w/o headunit)

26. Power Measuring Trainers Computrainer (load generator) Tacx (load generator) Cycleops Power Beam Pro (load generator) Others?

27. More Info! Some research resources: Very good current overview of power meter options from fitwerx. http://www.fitwerx.com/product-reviews/power-meters-electronics http://www.fitwerx.com/power-meter-overview 4-part power training series from Josh Horowitz on Active.com. http://www.active.com/cycling/Articles/Power_training_I__The_concept_of_power.htm (the next 3 parts are linked at the bottom) Should I buy a power meter? (Beginning Triathlete) http://www.beginnertriathlete.com/cms/article-detail.asp?articleid=1439

29. Cycleops- Introduction to Training with Power (very clear overview of training with power): http://www.saris.com/t-powerBasics.aspxBook: “Training and Racing with a Power Meter” by Hunter Allen and Andrew Coggan.

30. THANKS! A bit about VQ and Revolution Multisport stan.suewatkins@comcast.net http://www.visionquestcoaching.com/ christopherasweet@hotmail.com http://www.revolution-multisport.com Your questions? Power Points will be linked from www.Goalisthejourney.com Show and Tell!