New to Training with a Power Meter

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New to Training with a Power Meter

Postby RobRollin » Mon Feb 01, 2010 9:02 pm

Just read Training with a Power Meter by Andrew Cogan

Good book, good examples of training. After a few training rides this week, and a mid week TT on Wed, 12km, and a 20km TT on Sunday I should have some relative numbers.

Ive also started writing down everything I eat and what times over the next two weeks. I'm also off all alcohol.
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by BNA » Tue Feb 02, 2010 7:01 am

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Re: New to Training with a Power Meter

Postby twizzle » Tue Feb 02, 2010 7:01 am

Run away, run away! Another convert to the evil training aid!

:)
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Re: New to Training with a Power Meter

Postby toolonglegs » Tue Feb 02, 2010 6:30 pm

Look forward to hearing your numbers :wink: .
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Re: New to Training with a Power Meter

Postby RobRollin » Tue Feb 02, 2010 6:59 pm

I did a 20k TT this morning after a 20k ride. But some reason the 705 didn't record my numbers. Only my laps, so I only have my avg power over 20ks. The TT was over a undulating course so not a clear estimation of a 20k TT.
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Re: New to Training with a Power Meter

Postby toolonglegs » Tue Feb 02, 2010 7:58 pm

average power over 20km is good enough to go by for a starting point I would think...as long as it is only the average for the TT and not the warm up /down.Start at 95-97% of your TT av for a rough FTP until you can do it again.
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Re: New to Training with a Power Meter

Postby Zabriskie19 » Tue Feb 02, 2010 8:03 pm

Rob! when did you get back riding i thought you were pretty messed up from fall...... good to see you back :D .
dropping wheels.

I'm a rider not a bike mechanic
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Re: New to Training with a Power Meter

Postby Parrott » Wed Feb 03, 2010 8:58 am

Interested to see if it is much improvement over perceived effort. We had an A grader from Melb up here recently who has raced for the Drarac Porche squad and uses nothing now. no HR no power meter just PE.
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Re: New to Training with a Power Meter

Postby twizzle » Wed Feb 03, 2010 9:46 am

My PE was dreadful pre-PT. It's becoming more reliable, but even if I don't look at the PT as often while riding, it's still the best way of determining the value of a training session after the event.
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Re: New to Training with a Power Meter

Postby Parrott » Wed Feb 03, 2010 4:14 pm

Yeah this bloke probably can relate his PE to his output having had a power meter. I'm just jealous but PE and HR has to be good enough for me for the forseeable future.
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Re: New to Training with a Power Meter

Postby Alex Simmons/RST » Wed Feb 03, 2010 7:45 pm

Pithy Power Proverb:

"Power calibrates PE, PE modulates power." - Charles Howe
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Re: New to Training with a Power Meter

Postby twizzle » Wed Feb 03, 2010 8:13 pm

You make those up, don't you?

:P
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Re: New to Training with a Power Meter

Postby RobRollin » Wed Feb 03, 2010 8:26 pm

How do i grab the image from WKO and paste it in here?
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Re: New to Training with a Power Meter

Postby twizzle » Wed Feb 03, 2010 8:36 pm

Size appropriately on screen, alt + Print screen, open 'Paint', paste, select the bits you want to show, edit->'copy to' as a 24 bit image, open the saved file and save as a JPG, upload to your favourite location and link it.
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Re: New to Training with a Power Meter

Postby Alex Simmons/RST » Thu Feb 04, 2010 8:20 am

twizzle wrote:You make those up, don't you?

:P

No.
http://alex-cycle.blogspot.com/2008/03/ ... verbs.html

There's been a few more since, I haven't updated the list for a while.
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Re: New to Training with a Power Meter

Postby Parrott » Thu Feb 04, 2010 9:29 am

Alex Simmons/RST wrote:Pithy Power Proverb:

"Power calibrates PE, PE modulates power." - Charles Howe



I understand that power is a reliable measure of work. However for the same reasons HR is variable surely some days it is simply not as easy to achieve the same output as it is on other days and therefore is an allowance made for physiological variance?
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Re: New to Training with a Power Meter

Postby Alex Simmons/RST » Thu Feb 04, 2010 3:14 pm

Parrott wrote:
Alex Simmons/RST wrote:Pithy Power Proverb:

"Power calibrates PE, PE modulates power." - Charles Howe



I understand that power is a reliable measure of work. However for the same reasons HR is variable surely some days it is simply not as easy to achieve the same output as it is on other days and therefore is an allowance made for physiological variance?

Well the reasons why PE vs power varies will not necessarily be the same as those the see HR vary.

Of course our ability to generate power on a daily basis varies, mostly due to fitness and fatigue levels. Some days it feels easier, some days harder. But that why we talk about training levels, not specific wattages.

The best thing with power and PE is you get to know how your body is adapting to the training. It provides an objective indicator to your subjective sensations.
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Re: New to Training with a Power Meter

Postby Parrott » Thu Feb 04, 2010 9:40 pm

Alex Simmons/RST wrote:The best thing with power and PE is you get to know how your body is adapting to the training. It provides an objective indicator to your subjective sensations.



Thanks Alex, explained it for me well. Didn't manage to convince me I don't want a power meter though :x :)
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Re: New to Training with a Power Meter

Postby toolonglegs » Fri Feb 05, 2010 12:55 am

Parrott wrote:
Alex Simmons/RST wrote:The best thing with power and PE is you get to know how your body is adapting to the training. It provides an objective indicator to your subjective sensations.



Thanks Alex, explained it for me well. Didn't manage to convince me I don't want a power meter though :x :)


Well it does except when your bloomin expensive power meter turns out to be a bit of a lemon...I think I know my PE pretty well now...at least within 10-15%,thats why I am becoming convinced my PT torque is slipping again.
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Re: New to Training with a Power Meter

Postby RobRollin » Fri Feb 05, 2010 7:54 pm

Over a 12k TT on Wednesday night. 22mins. I cannot seem to print screen for some reason. I have a 20km TT on Sunday for a good test.

We had a 35km/h head wind on the out lap.

Lap 1 (0:22:36.86):
Duration: 22:36
Work: 395 kJ
TSS: 44.8 (intensity factor 1.103)
Norm Power: 307
VI: 1.05
Pw:HR: 18.47%
Pa:HR: 5.09%
Distance: 12.6kms
Elevation Gain: 0 ft
Elevation Loss: 0 ft
Grade: -0.0 % (-1 ft)

Min Max AVG
Power: 0 1030 292 watts
Heart Rate: 165 187 178 bpm
Cadence: 2 113 92 rpm
Speed: 1.2 56.3 33.4 kph
Pace 1:04 50:00 1:48 min/km
Altitude: 29 46 38 ft
Crank Torque: 0 1763 272 lb-in
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Re: New to Training with a Power Meter

Postby twizzle » Fri Feb 05, 2010 8:23 pm

Print screen key should by up next to PF12.

The number look fairly good. But how did you crack 1Kw in a time trial?
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Re: New to Training with a Power Meter

Postby RobRollin » Fri Feb 05, 2010 10:19 pm

Yeah my Print Screen key has 3 functions being a wireless MS keyboard.

Coming off the turn, sprinting to get up to speed I hit 56km/h. Looking at the graph I can see it was off a turn.

Here is the graph

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