Power Training Presentation

Why Train with Power? Why Train with Power? Bob McEnaney www.totalcyclingperformance.com Woodbury, MN

Topics
What is Power?
How is it Measured?
Cycling Physiology
Power vs. Heart Rate
Principles of Training with Power
Workout Examples

Contributors Allen Lim, PhD Director of Education-Saris Cycling Group, Coach-Garmin-Slipstream Angie Sturtevant Director of Fitness-Saris Cycling Group, Owner-Specialists in Sports Performance

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

Cycling Power is Dynamic Torque x Cadence or Angular Velocity Push Harder Pedal Faster or Power at the Hub All the Forces Resisting Movement x Velocity For Bike & Rider

Points of Reference
1 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 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?
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 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 Power
Establish baselines
Gauge efforts and improvements
Make comparisons
Quantify work
Determine ‘individuality’
Keep training history
Work with coach
Implement stimulus/response
Determine work required for event or replenishment (KJ)

Power Chart BASE Aerobic Conditioning THRESHOLD ANAEROBIC CONDITIONING MAX NEUROMUSCULAR 120:00 60:00 30:00 10:00 5:00 1:00 :30 :05

Power vs. Heart Rate Holding Power Avg 175w Avg 150 HR Holding HR Avg 170w Avg 155 HR

“ The principles of training have not changed .” -Allen Lim

Principles of Training
Specificity
Periodization
Overload
Recovery
Individuality

Stimulus vs. Response Stimulus / Cause Response/Effect Training Load Performance Power

Positive 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!

Progression
Progression is the successive increase in overload
Cycles 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

Recovery
Overload 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

Individuality
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 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 Application
Climbing
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?

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Power Training Presentation

by Total Cycling Performance on Jan 21, 2010

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Power Training Presentation — Presentation Transcript