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Power Training for Triathlon
beyond CP20
Tim PigottPhysio Retül fitter Coach
@HP3_Tim
Why use power?HR is variable: dependent on rest / recovery /
sickness / hydration / caffeine
HR lag can be problematic when targeting specific short intervals
RPE – still useful for experienced athletes, but less accurate in novice athletes.
Why use power?Precision and feedback
Real time power
Important feedback for intervals
Data recording for post training / racing analysis (TP / WKO)
Address limiters (force, endurance, technique)
Measure and Monitor
Spin or Mash?
Watts per KgWhat is required for each event?
Hilly vs Flat coursesCompetition
Threshold power
Training zones1. Active recovery <55%
2. Endurance 56-75%
3. Tempo 76-90%
4. Lactate threshold 91-105%
5. VO2 Max 106-120%
6. Anaerobic Capacity >121%
7. Neuromuscular Power - MAXIMAL
Hunter Allen’s FTP test15-minute endurance paced warm-up
Then do 3 x 1 minute fast pedaling drills of at least 100 rpm with 1-minute recoveries in between each.
Then perform a 20-minute time trial
Your average power for that 20 minutes, less 5%, is an approximation of your FTP
Non-drafting racing
Draft legal power zones
The AIS Power Profile test protocol
6 sec. (standing) 54 sec. recovery
6 sec. (rolling) 174 sec. recovery
15 sec. 225 sec. recovery
30 sec 330 sec. recovery
60 sec (1 min) 480 sec. recovery
240 sec (4mins) 600 sec. recovery
600 sec (10 mins) Cool down
All rolling @70-80rpm (except for first interval)
Power Profile Test
Power Profile Test
Time Description %FTP % of FTHR
Warm up10 – 45min Easy riding 65 <70
3x 1min (1min RI)
Fast pedaling, 110rpm 80 – 90 80-90
Main Set
5min (3-5min RI) FTP effort 100 >106
1min (3-5min RI) All out effort >150 >106
10min Easy riding 70 – 80 <68
5min (10min RI)
Out of the saddle, all out
effort >115 – 120 >106
1min (5min RI)
Out of the saddle, all out
effort>150 >106
1min (5min RI) All out effort >150 >106
2x 15sec (2min RI)
Out of the saddle Max N/A
Cool down 15min Easy riding 60 – 70 <68
For recovery intervals (RI) keep power at 60 – 70 % of FTP
Racing with powerBetter pacing
Avoid burning matches
Weather independent
Post race analysis
Racing with powerEstablish precise power zones based off
threshold testingSprint – eyeballs out!Olympic – 89-94%70.3 – 82-87% Ironman – 68-72%
Avoid spikes
Draft legalStay within abilities
Breakaway pacing
Finding the best draft
Planning attacks (know what can hold for 30sec / 1min / 3min / etc)
DisadvantagesPotential to become overly reliant on power and
forget about RPE
Technical glitches – race panic
Weight?
Accuracy between systems?
Further readingHunter Allen and Dr. Andrew Coggan, co-authors
of Training and Racing with a Power Meter
Joe Friel, author of The Power Meter Handbook, The Cyclist’s Training Bible, and The Triathlete’s Training Bible.
ContactAthleteMatters
Worsely Physio and Sports Injuries Clinic Preston Physio and Sports Injuries Clinic South Manchester Sports Injury Clinic
@preston_physio
@hp3_Tim
www.athletematters.com
www.prestonphysioclinic.com
www.hp-3.co.uk Retül bike fitting