It’s the power output in watts that you can sustain for one hour. Functional Threshold Power (FTP)įunctional Threshold Power (FTP) is an important benchmark, sort of like Lactate Threshold Heart Rate (LTHR.)īut rather than the heart rate you can sustain at threshold, it’s the power output you produce at threshold. In this article I’ll be referencing those levels developed by Hunter Allen and Andy Coggan, who literally wrote the book on power based training.įirst, you need to establish a baseline to understand where you currently stand. The only difference is that, instead of heart rate zones, we’ll be using power levels. You’re going to need to set up your own training levels. It gives your coach insight almost like they were there with you. See, a power meter nearly paints a picture of your ride. To a certain extent, you can use power output to help pace yourself during a time trial. You’ll know for sure you’re at the right intensity level the workout calls for. So you can use it for recovery rides, long endurance rides, intense intervals, and even sprints. Whatever amount of power you are producing at any given second, that’s what’s going to be shown. Perhaps best of all, power is shown in real time.
And it’s not affected by riding into the wind, riding a heavier bike, that type of stuff. Power measures your actual output and is not influenced by external factors like weather, hydration, your mental or emotional state, etc. It’s not so much that power training offers so many new advantages, it’s that it removes all the drawbacks of heart rate training! With heart rate, you know how hard your heart had to work to handle the amount of work you did, but you don’t actually know how much work you did. Instead of creating training zones around Lactate Threshold Heart Rate (LTHR), you’re creating training levels based on Functional Threshold Power (FTP).Īdvantages of Power-Based Training over Heart Rate Training with power is going to follow most of the same guidelines as anything else, but with a different measurement. It combines that with data about your velocity (speed and movement), then transmits that data to a display unit on your handlebar, where you get a real-time power readout in watts. The sensor in this case is a strain gauge, and it measures the actual force you’re applying to the pedals. It could be in the pedals, on one of (or both) the crank arms or chain rings, or inside the rear hub. Sort of like how a heart rate monitor goes against your chest (where your heart is), a power meter is located on the bike where it’s subject to your power output.Ī sensor, or sensors, are placed in the drivetrain somewhere. You can’t increase power by getting excited or by installing aero bars! How a Power Meter Works It’s the great equalizer when comparing training or results.
There’s more output from a 100w light bulb than from a 60w bulb, just like if you produce 100 watts when riding, you’ll go faster than if you were to produce 60 watts in the same situation. In cycling terms, it’s the amount of work your body outputs during a ride. Can’t get enough about training and racing with a power meter?.Advantages of Power-Based Training over Heart Rate.
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