benefits of powermeter in cycling

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benefits of powermeter in cycling

Post  kumagako on Fri Jun 17, 2011 10:09 pm

this will be one of the many illustrations in the benefits of using a powermeter

*but still I do not recommend buying a powermeter for it is overhyped.
A HRM is good enough or a simple speedometer can be used for effective training.

1. TRACKING IMPROVEMENT


Above is a graph of the maximal power juiced out by my legs over a duration of time.
The yellow line indicates this season and the dotted line are all before this season.
As you can see around the 2hour mark, this season's power was greater than the last indicating some improvement.

2. QUANTIFYING TRAINING LOAD


The chart above shows my workouts lately and displays the TSS (training stress score) of each workout.
This figure can indicate if you had too much or too low for the day or even for the week.
You can use this figure to strategically increase the load to produce a training effect.
Even more you can plan the training load in preparation for you next "A" priority race.

3. PACING


Pacing on a course while using a powermeter is child's play.
So we will attune this pacing topic as what strategic pace is chosen for a particular course.
Given the mean maximal chart above that indicates my best 30min effort,
I can safely assume that my ideal pace should be around 250w
in a course (probably an ITT course) that I estimate can finish in 30mins.

4. RIDE ANALYSIS


The histogram above shows the power I juiced out in percentages of time for the whole ride.
This is the ride of ToF Stage 2 which was generally flat.
Noticing the ZERO watt bin... I was not pedalling much for 14% of the time.
This can indicate that I was riding somehow smartly and conserving my energy for the endgame.
Which is indicated by the power bins grouping most around 120w.
This histogram can also indicate that this ride has considerable amount of surges @340w.

POP QUIZ: It is observed that successful racers do not pedal at least 15% of the time.

5. FTP PINPOINTING
FTP - functional threshold power or simply your best 60min power.


Above is a histogram of my power time percentages for 28days before ToF.
It can be seen that there is a huge dropoff in the power bins at the 255w to 270w.
Although I didnt do any field test to get my best 60min power,
I can safely assume that my FTP is somewhere in the 255w to 270w range.
If your feeling good then you can assume its 270w.
But practically, it would be safe to assume that it is 260w or probably 255w.

The reason behind this principle is that during a spirited ride.
One will spend most of his time below the FTP (redline).




Last edited by kumagako on Sun Jun 19, 2011 12:14 pm; edited 6 times in total
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Re: benefits of powermeter in cycling

Post  Original_Sigbin on Sat Jun 18, 2011 9:34 am

puweding maghiram ng power meter mo! wehehehe
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Re: benefits of powermeter in cycling

Post  kumagako on Sun Jun 19, 2011 11:31 am

6. IDENTIFYING YOUR BIG GUN


Back to my mean maximal power chart,
It can be noticed that there is a big drop in power around the 20second mark having an average power of 800w.

This can be identified as my big gun indicating that I can sprint at 800w for ~20seconds.
Knowing this and using this strategically in the race may give me an edge.
A 20sec 800w sprint on the flat is minimal threat to the sprinters but on a uphill climb,
it is a great advantage especially if your light enough.

7. IDENTIFYING WEAKNESS


Above is my power profile plot (in maximum average watts/kg) over 4 specified time duration (5sec, 1 minute, 5 minutes and 60minutes)
A quick glance can indicates that I am weak on short efforts 1minutes and below thus identifying my weakness.

This chart can also show how far are you from the professional level cyclists.

8. TRACKING IMPROVEMENT AGAIN


Again back to tracking improvement.
On the same power plot. I can see that for the last 365days till now vs. >365days before
that I am much stronger in terms of watts/kg.
I have considerably improved my 5sec to 1minutes power and so is my 60minute.
My 5 minute power improved but not too much.

5sec improved by 9%
1min improved by 5%
5min improved by 4%
60min improved by 16%

One can conclude that my recent training is more targetted for very short and very long duration improvements.

9. TRACKING RIDE QUALITY


The distribution chart above is one of the RTI rides last March where I emphasized more on tempo workouts.
By looking at this chart, I can conclude that I was on the right track in that training ride.
I was spending most of the time in the tempo zone.

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Re: benefits of powermeter in cycling

Post  kumagako on Mon Jun 27, 2011 10:46 am

10. TYPE OF CYCLIST

There are 4 types of cyclist according to Coggan's book as identified in the power profile chart.

1. ALL-ROUNDER. Characterized by a flat power profile curve
2. TIME TRIALIST. Identified with a power profile curve sloping up when the event duration increases.
3. PURSUITER. Track specialist or probably designated chasers. Power profile is an inverted V.
4. SPRINTER. Recognized with a sloping downward curve.



According to the chart, I am none of the above except for a sprinter in the CAT5 level. :D
I am rendered somehow not useful in the CAT3 or CAT4 (in a team perspective) except as a sacrificial lamb.

This indicates as a red flag that I must change my training plan to what I would prefer.
I plan to flatten out the power profile this season but the problem is that I have to sacrifice the >5minute efforts.
Sacrifice some time trial training because of the training time I dont have trabaho Lets see what happens.

CAVEAT: As for a novice cyclist, what you train is what defines you. You can still change your cyclist type till you hit your genetic limit. If your world-class then your genes will most probably define what type of cyclist you are.


Last edited by kumagako on Tue Jun 28, 2011 12:45 pm; edited 1 time in total
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Re: benefits of powermeter in cycling

Post  Original_Sigbin on Mon Jun 27, 2011 11:51 am

isa lng ang alam ko kng anong kasi kang cyclist. Isa kang kadilang SIGBIN cyclist.. nagkamali
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Re: benefits of powermeter in cycling

Post  Kiko on Mon Jun 27, 2011 12:00 pm

Original_Sigbin wrote:isa lng ang alam ko kng anong kasi kang cyclist. Isa kang kadilang SIGBIN cyclist.. nagkamali

kadilang meaning "masarap dilaan"? or balistad ng dakila? nagkamali
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