Why Train with Why Train with Power?Power?

Bob McEnaneyBob McEnaneywww.totalcyclingperformance.comwww.totalcyclingperformance.com

Woodbury, MN Woodbury, MN

TopicsTopicsWhat is Power?How is it Measured?Cycling PhysiologyPower vs. Heart Rate Principles of Training with PowerWorkout Examples

ContributorsContributors

Allen Lim, PhDDirector of

Education-Saris Cycling Group,Coach-Garmin-

Slipstream

Angie SturtevantDirector of Fitness-

Saris Cycling Group,Owner-Specialists in Sports Performance

What is Power?What is Power?

Power is simply the amount of mechanical work you can do in a given time frame.

Cycling Power is DynamicCycling Power is Dynamic

Torque x Cadence or Angular Velocity

Push Harder Pedal Fasteror

Power at the Hub

All the ForcesResisting Movement

x VelocityFor Bike & Rider

Points of ReferencePoints of Reference1 horse power = 746 watts

A 68 kilogram (150 lb) rider with an 8.6 kg (19 lb) bike at 20 mph on flat ground with no wind requires about 177 watts

56.5 W are required to press a 20 lb dumbbell 25 inches overhead in one second

Tour de France winners can generate 465 watts for over 30 minutes

Points of ReferencePoints of Reference

For his World Hour Record in 1996, Chris Boardman averaged an estimated 442 W

In setting a new women’s record of 54 minutes 2 seconds at the 2002 Mt. Washington (NH) Hillclimb, Geneviève Jeanson averaged an estimated 278 W (5.56 W/kg)

Lance Armstong’s time of 38 minutes 1 second in climbing L’Alpe d’Huez during the 2001 Tour de France produced an estimate of 6.5 W/kg

The best male match sprinters have hit 23 W/kg, females ~20 W/kg

How is Power Measured? How is Power Measured? Measures amount of

force at rear hub, using strain gauges and speed of hub

Measures amount of torque exerted on pedals or rear hub multiplied by speed or angular velocity

Power is EnergyPower is Energy

1 Kcal = 4.186 Kjoules

Most humans are about 22-25% efficient on a bike, meaning only 22-25% of the kcals you burn actually goes into the bike, therefore:

4.186 Kjoules x .22 = 1 Kjoules

Video

Benefits of Training with PowerBenefits of Training with PowerEstablish baselinesGauge efforts and improvementsMake comparisonsQuantify workDetermine ‘individuality’Keep training historyWork with coachImplement stimulus/responseDetermine work required for event or

replenishment (KJ)

120:00 60:00 30:00 10:00 5:00 1:00 :30 :05

Power Chart

Power vs. Heart RatePower vs. Heart Rate

Holding Power

Avg 175w

Avg 150 HR

Holding HR

Avg 170w

Avg 155 HR

““The principles of The principles of training have not training have not

changedchanged.”.”

-Allen Lim-Allen Lim

Principles of TrainingPrinciples of TrainingSpecificityPeriodization

◦Overload◦Recovery

Individuality

Stimulus vs. ResponseStimulus vs. Response

Stimulus / CauseStimulus / Cause

Re

spo

nse

/Effe

ct

Training Load

Per

form

ance

Pow

er

Positive AdaptationPositive Adaptation• Training is a process of breaking down and rebuilding

• Gradually tax systems by working against load greater than used to •Proper rest & nutrition•Body programs systems to become stronger &

develop stamina• Negative Adaptation

• Too much load/not enough rest & nutrition• Not enough load/too much rest & nutrition

• Maximize Rate of Energy Production/Release Over Time without over-training

• The absolute way to know Measure & Monitor!• Everyone is an individual!

ProgressionProgressionProgression is the successive increase in

overloadCycles of increased work are followed by

reduced work◦Work can be increased by changing volume, intensity, or frequency

Increases in work should be small:◦10% rule◦Real life: performance goal vs. current performance vs. time frame

RecoveryRecoveryOverload phase ends with an acute drop in

performance, whereas the recovery phase ends with a restoration or increase in performance

Adaptive processes occur during the recovery phase (e.g., protein synthesis, restoration of homeostasis)

There is no such thing as overtraining, just under-resting

IndividualityIndividuality• Everyone is different

• Training should reflect individual’s physiological systems & muscle fiber recruitment

• Different responses take place at different intensities• Categorize and train these intensities (zones)

relative to measurable markers• By working zones, body responds to the specific

demands • Adjust Training Zones based on changes in

markers

Take the Power TestTake the Power Test Determines threshold power

◦ Starting point for getting fitter◦ Frame of reference for getting

faster◦ Measuring tool for going

further Sub-maximal

◦ Honest perception of ‘hard’

Training ApplicationTraining ApplicationClimbing

◦Warm Up◦Zone 4 (225-275 watts) , 2x15 min on, 10 min

off ◦Cool Down

Faster◦Warm Up◦Zone 5 (276-300 watts), 4x4 min on, 4 min off◦Cool Down

Endurance◦Zone 2 (150-180 watts), 2 hours, 1,000 KJ

Questions?Questions?