02/14/2011

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What's your #1 complaint about your body skin? What do you wish you could change? One of the first things people encounter when using PowerTap technology is the fact that as they ride the wattage goes up and<br/> <br/> down. Simple and direct; the best measure of performance is performance itself (clichéd, I know, but easy to forget). The<br/> <br/> first step towards achieving the best pedal stroke possible is to make sure you are set up properly. These data gives you a<br/> <br/> great opportunity to optimize your training and analyze your race performance. Knowledge is that key element.<br/> <br/> Once you are dialed in and have gained some experience in the saddle, you will notice your wattage output will be become<br/> <br/> increasingly consistent and stable through the range of riding positions.<br/> <br/> I am finding the CyclingPeaks software the best programme to analyse my data. Power is therate of work being performed on the<br/> <br/> bike. As you ride, you may also notice that you have a dominant side, just like you have a dominant hand. If you look at the<br/> <br/> formula, you will notice that there are two ways you could produce more power: pedal harder or pedal faster.<br/> <br/> In many years SRM was the only provider of power meters, but only professionals (or rather their sponsors) were willing to<br/> <br/> pay the price of these power meter cranks. The shorter the effort the more important the peak power while for the more<br/> <br/> aerobic efforts the ave power is more important.<br/> <br/> One quick way to check your efficiency is to fill in the following chart. Start with a steady warm up to optimize recruitment<br/> <br/> patterns and get the lungs, leg and cranium ready to ride. The beginner doesn’t know his/her own limits, starting point, or<br/> <br/> potential target and using a PowerTap is going to help measure true performance based on the body’s limits. From this I can<br/> <br/> try and add 5 watts every subsequent time I do an effort.<br/> <br/> To use a PowerTap is as simple as putting the rear wheel in your bike, the computer on your handlebars and starting to ride.<br/> <br/> Various sources have suggested 80-85% is a good figure to start at. For example, for a given ride you perform 1500 KJ, so<br/> <br/> based on the information discussed above you can estimate that your caloric expenditure for the workout is 1500 Kcals.I did<br/> <br/> use lactate testing to determine HR training zones but can now see the high variability with HR and how many factors affect<br/> <br/> HR in comparison to power.<br/> <br/> Also I have concerns with the variability in results when doing lactate testing. . Ideally, you should see some of the<br/> <br/> following:<br/> <br/> Less variance in wattage output over time.<br/> Steadier rpm ranges.<br/> <br/> One could do a 60min TT, or take the average power from a 60min road race as other ways to determine this point.<br/> Decrease in working HR.<br/> <br/> Finally, look at your data objectively to decide what you want to work on.<br/> <br/> The meter can also be used to track ones progress on various courses. It is only when we identify our opportunities can we<br/> <br/> create positive change, adaptation, and greater fitness with less effort.<br/>