The document discusses the importance of training with power for cycling. It defines power as the amount of mechanical work done over time and how it is measured at the rear hub using strain gauges and speed. Training with power helps establish baselines, gauge efforts and improvements, quantify work, and determine training zones and needs. It discusses principles of training such as specificity, periodization, overload, and recovery which are key to seeing positive adaptations through gradual increases in workload and proper rest.

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

3. 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

5. 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

7. 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

9. 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

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

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

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

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

22. Questions?