Train more efficiently and race smarter with power meters

Train efficienter en race slimmer met powermeters

Train more efficiently and race smarter with power meters

March 15 2021, by Dennis Florussen, 8 min reading time

Improve your results by training with power meters. How it works? We will tell you that in our new blog.

Do you want to pedal the same wattages as Van der Poel? Improve your results by training with power meters

Take all your Zwift or other Indoor POWER data outside and train more efficiently, race smarter and Wiiiin . TriathlonWorld.nl colleague Dennis gives tips about the world of Power when cycling and running.

In the sports world we often talk about POWER or POWER, both mean the same thing, we write here with POWER. When cycling, people talk about FTP (Functional Threshold Power), when running they often talk about ADV (Anaerobic Threshold Power).

In training theory, people often talk about 3 measurement methods to measure what you do:

RPE (Rate of Perceived Exertion) or how the training/competition feels, 0=light 10=maximum. This method is still used by many athletes. Purely by feeling.
HEART RATE measurement : this is still the most commonly used method for running and cycling, it is reliable, and your anaerobic threshold is relatively easy to determine.
POWER measurement : this is the most accurate measurement to determine what happens during your training/competition. This method is already a widely used method among cyclists and is also gaining more ground among runners compared to heart rate measurement.

Why train/race with Power:

Better racing. You can perfectly pedal the right value that you can handle. Look at Chris Froome, with every attack on a mountain flank he did what he had to do, kick his own POWER.
Better pacing. A power meter objectively measures how much energy you use while racing. If measurements or tests have shown that your FTP is 250 watts, you can perfectly build your race based on that value, regardless of the distance in front of the wheels.
Better training. With a power meter you can plan your training perfectly. A power meter gives you the objective measurement that helps you achieve your goals.
More fun! All 4iiii power meters communicate via ANT+ and Bluetooth protocols, so it can communicate with Zwift, Rouvy or coaching/training software such as TrainerRoad and The SufferFest.
And after cycling indoors all winter on your Indoorsmart trainer on Zwift or other indoor training programs, it is of course a shame that you do nothing with all that POWER data in the "outdoor season".

Why do we actually measure POWER?
Power measurement is the only objective parameter to measure your running or cycling performance. With all other measurements, such as RPE, HEART RATE measurement, SPEED measurement and so on, you have external influences.
With RPE, one day doesn't feel like the next. With HEART RATE measurement you have influences such as weather conditions (think of temperature), fatigue ( night's sleep ). And with SPEED measurement you can never compare (think of headwind or headwind, road surface, etc.).

POWER is the opposite objective, if your body can deliver 250 Watts at a time, it will also deliver 250 Watts regardless of the circumstances, so you can measure and compare effectively. You always speak in Watt/kg. So when two people pedal the same wattage, but one weighs 20kg lighter, they have a higher Watt/kg (so faster, stronger, of course posture and aerodynamics on the bike also influence this.)

How to use POWER?
When you train or race with POWER you need to know your FTP (Functional Threshold Power) / ADV (Anaerobic Threshold Power), in other words a value (FTP/ADV) that I can maintain for a maximum of 45 to 60 minutes.
This is your basis for all your training and racing, a coach/trainer will usually specify a value for your training or competition in: this much % of your FTP/ADV. It is logical that when you have a race of 90km that you do not pedal at your FTP, but lower and when you have a race of 30 minutes that you should pedal higher than your FTP. Of course, this also applies to running.

How do I measure my FTP? (misuse)
Naturally, your bicycle must be equipped with a power meter .

You can perform this test on an indoor trainer or outdoors. Keep in mind that you can get different values indoors than outdoors, so test where you will use it. When you test outside, make sure you have the “free space” to accelerate for 20 minutes. It is ideal to do this on a sloping road of 2 to 4%.

Start your test with a relaxed warm-up of 15 minutes, after this warm-up you will cycle 3 to 5 times for 30 seconds at a brisk to hard pace, with 2 minutes of recovery in between each time. “Let's spice things up.”
Afterwards, relax and pedal around for 5 to 10 minutes.
After this you will cycle at a high pace for 5 minutes. Once again providing a stimulus to the body. You can get a drop of sweat on your head here.
After this, take 5 minutes of leisurely recovery by pedaling around quietly, and mentally prepare yourself for 20 minutes of ……. to cycle out of your pants.
NOW the actual test begins. Drive for 20 minutes with the throttle fully open, with the understanding that you can keep this full for a maximum of 20 minutes, so hard, but be sensible and make sure that the tank is empty after 20 minutes and not after 25 minutes. After these 20 minutes, there should be two drops of sweat on your forehead. Don't forget to measure your test with your cycling computer that is linked to your Powermeter .. (Measure these 20 minutes separately from warming up and cooling down.)
Cycle home where you can enjoy a wonderful recovery and analyze your test.
Now your result: Your FTP is, multiply the average power of those 20 minutes by 0.95.
If your result from the 20 minute test is an average of 250 watts, then your FTP is 237.5 (250x0.95).

How do I measure my ADV? (to run)
To use the ADV meter, there must be a power meter on your shoes.

It is best to perform this test outside on a quiet stretch of track or athletics track. Make sure you have the “free space” to accelerate for 10 minutes.

Start your test with a warm-up for 10 to 20 minutes with some smooth acceleration, and mentally prepare yourself to push yourself to the limit for 10 minutes.
NOW your actual test starts and run for 10 minutes at full speed, full start, full middle section and full end. Here too, don't burn out after 5 minutes, but after 10 minutes. Don't forget to measure your test with your running watch or smart phone that is linked to you (Measure this 10 minutes separately from warming up and cooling down.)
Enjoy a nice walk home where you can enjoy a wonderful recovery and analyze your test.
Now your result: Your ADV is, divide the average power of those 10 minutes by 1.13.

If your result from the 10-minute test is an average of 250 watts, then your ADV is 221.2 (250/1.13).

What can the other athletes do?
It is always fun to compare with others, below are tables for cycling and running, of course this is approximate.

Type of cyclist	FTP Men	FTP Women
Recreational	Less than 2.5 watts per kilogram	Less than 2.2 watts per kilogram
Average amateur	2.5-3.5 watts per kilogram	2.2-3.2 watts per kilogram
Strong amateur	3.6-4.5 watts per kilogram	3.3-4.1 watts per kilogram
Elite rider	4.6-5.5 watts per kilogram	4.2-4.9 watts per kilogram
Professional cyclist	5.6-6.0 watts per kilogram	5.0-5.4 watts per kilogram
Top rider	More than 6.0 watts per kilogram	More than 5.4 watts per kilogram