Date post: | 14-Jan-2015 |
Category: |
Sports |
Upload: | total-cycling-performance |
View: | 1,840 times |
Download: | 0 times |
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?