Another session in the continuing series of Teaching with Power Metrics by Brian Robitaille

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Valentine Buck Neal
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1 Another session in the continuing series of Teaching with Power Metrics by Brian Robitaille Use your FTP results from the previous workshop (Watt??? The Language of Metrics) or the 5-min estimate from this session to determine your clients Fitness Zones and to plan drills that thrill (and kill). Learn how to program a cycle fitness class to achieve a specific fitness objective. Suggested pre-requisite session: Watt??? The Language of Metrics by Kristy Kilcup

2 Preamble Who uses power/wattage in their classes on a regular basis? Who has experience on Keiser? Indoor bike with power display? Who is a Spinning instructor? Other certifications? This is nondenominational. Keep an open mind there are different schools of thought on everything in this world, so I might present stuff that you are not familiar with. So take from this workshop things you like, and ignore things that don t sit well with you This is not a real cycle fitness class lots of concepts but we ll still all get pretty sweaty, have no fear! As much brain power as leg power today OBJECTIVE: to learn the theories involved in training with power metrics and to get a really good feel for it in a practical way to really FEEL THE POWER!

3 Preamble Bike fit review (if required) Iliac crest Heel - knee lock out (15-30% bend in leg) Toe pointers seat higher Crank arm length (Kieser is 172.5mm) has an effect on max rpm for short people Seat fore and aft knee cap over axel of pedal? Handle bar height at or above seat height. Personal preference. Handle bar fore and aft knee must clear for standing Notice the aerobars! (Multiple hand positions) Kieser M3+ Belt drive (quiet, low maintenance) Magnetic resistance (no squeaks, wattage display, same on every bike) Light fly wheel (safer, more realistic), rear position avoids dripping sweat Bottle holder Q-factor Computer monitor display 8 sec wattage / 2 sec kcal Resets after 60 sec inactivity After 3 sec inactivity, ride averages are shown flashing. Toggle handle twice to clear No calibration required 10% Accuracy Get on the bikes!

Participant Experience v Training Experience You are experts at motivating your participants with music & personality. You understand already warm-up, working sets, cool down, and modifications.

4 Participant Experience v Training Experience You are experts at motivating your participants with music & personality. You understand already warm-up, working sets, cool down, and modifications. Slipping science into your class without losing your participants is your new challenge Must relate power to perceived exertion & heart rate You need to have a feel for the range of values to help your participants gauge their efforts Let s warm up while we chat!

5 Training Experience Watts Energy Systems Muscle fibers Adaptation Heart Rate Perceived Exertion

6 Adaptation

7 Training Experience Watts Energy System Fatigue Heart Rate Perceived Exertion

8 Frequency Intensity Volume fatigue leading to adaptation after recovery

9 Training Experience Watts Target energy system to produce desired adaptation Heart Rate Perceived Exertion

10 Perceived Exertion Scale Scale lacing up 3-4 warm-up 5-6 endurance 7 hard 8 very hard 9-10 racing Subjective Mood & motivation Properly recovered & fueled? Health (fighting a virus?) Climate TT race example Often first metric thrown away when developing a plan Calibration HR Power (watts) TSS Encourage selfcalibration R.P.E. on its own without calibration is often deceitful

11 Training Experience Watts Target energy system to produce desired adaptation Heart Rate Perceived Exertion

External influences Max=220-age 20 y/o 200bpm 50 y/o 170bpm individuals vary widely! E.g., Brian and Rebecca are spinning at 140bpm both are working equally hard, right? Nope!

12 Heart Rate Something missing? Heart Rate Zones Ranges Warm up/ Cool down Endurance Sprint/Race lab test field test % max Charts Latency (lag) It s all squeezed into the upper 20% of HR limit Cardiac drift Short intervals External influences Max=220-age 20 y/o 200bpm 50 y/o 170bpm individuals vary widely! E.g., Brian and Rebecca are spinning at 140bpm both are working equally hard, right? Nope! 55% - 65% of Max HR 20 y/o 110bpm- 130bpm 50 y/o 93bpm- 110bpm 55% - 70% of FPT HR More accurate! e.g. Brian: 90bpm - 107bpm 60% - 75% of Max HR 20 y/o 120bpm- 150bpm 50 y/o 102bpm- 128bpm 60% - 85% of FPT HR e.g. Brian: 92bpm - 131bpm 85% - 100% of Max HR 20 y/o 170bpm- 200bpm 50 y/o 145bpm- 170bpm 95%-110% of FPT HR e.g. Brian: 145bpm- 168bpm Max endurance HR = 180-Age e.g. Brian: 130bpm

13 Training Experience Watts Target energy system to produce desired adaptation Heart Rate Perceived Exertion

14 Watts (Power) Speed is distance over time measured in km/hr (klicks) or mile/hr (mph) (metric v. imperial) Power is work over time measured in joules/sec (watts) or horsepower (metric v. imperial) Power examples: iphone: 5w ipad: 40w Laptop computer: 80 w 100 w light bulb: 100w blender 300w vacuum cleaner: 500w microwave oven: 750w (1 horsepower) toaster: 700w-1000w lawn mower: 2000w (3 horsepower) small car: w (130 horsepower) Try to pedal the Kieser at these wattages

15 Watts (Power) Power Zones No industry standard definitions Commonly 5 to 7 zones, some with sub-zones Three most important power thresholds (power points of interests) Warm-up / cool-down wattage Endurance wattage (zone 1) Functional Power Threshold (FPT) (zone 3; lactate threshold; anaerobic threshold) Computer monitor display Display features 8 sec wattage / 2 sec kcal Resets after 60 sec inactivity After 3 sec inactivity, ride averages are shown flashing. Toggle handle twice to clear No calibration required accuracy no smoothing erratic power swings

Watts (Power) Power is calculated by Kieser as a function of metal passing through electric field. Faster it passes, and more of the field involved, more resistance which means more power required.

16 Watts (Power) Power is calculated by Kieser as a function of metal passing through electric field. Faster it passes, and more of the field involved, more resistance which means more power required. Unless you have a Compu-trainer level power meter (which requires calibration each time it is used), all indoor bikes that display power are estimations Another view: gear X rpm = wattage (note: can subtly change within a single gear itself, because the gears are not indexed) Constant gear, but increase rpm = higher power (wattage) Constant rpm, but increase gear = higher power Power replaces perceived exertion? The numbers don t lie. Common error: asking client to increase resistance, but they drop rpm and end up doing close to the same wattage, falsely thinking that they are working harder

17 Watts (Power) Drills! Drills! Drills! Drill: hold steady cadence (gear stays constant): how steady can you hold the power numbers? Drill: increase power by watts by only cadence - hold for a minute. Back to base pace Drill: increase power by watts by only gear - hold for a minute. Back to base pace.

18 Watts (Power) 3 Thresholds Warm-up/cool-down/ recovery Endurance/fat burning/zone 1/LSD Functional Power Threshold (FPT)/anaerobic threshold/lactate threshold/zone 3 aka FTP FPT Power you can sustain for 1 hour All other fitness zones can be calculated from this figure Can be determined in the lab or you can run a field test in your class Power:Weight ratio Watts per kilo (w/kg) Equalizers riders of different sizes helps you get a feel for the power a body can produce E.g., a 120lbs female rider making 165w can be compared to other riders of larger sizes 120lbs (55kg) makes 3.0 w/kg 145lbs (66kg) makes 2.5 w/kg 165lbs (75kg) makes 2.2 w/kg 205lbs (93kg) makes 1.7 w/kg 240lbs (109kg) makes 1.5 w/kg E.g., a 240lbs male rider making 2.0 w/kg can be compared to smaller rider 240lbs (109kg) making 218w 120lbs (55kg) making 110w FPTs Untrained: w/kg World class: 5.0+ w/kg

, someone s warm-up wattage can be greater than someone else s max power!

19 Watts (Power) Something missing? Power Zones Ranges Warm up/ Cool down Endurance Interval/Sprint lab test field test (power meter) Kieser! Immediately and instantaneous It s all squeezed into the upper 20% of power limit Completely individual e.g., someone s warm-up wattage can be greater than someone else s max power! Pro cyclist 400w 30% - 50% of FPT 20 y/o female with FPT of 150w: 45w- 75w 50 y/o male with FPT of 300w: 90w- 150w Recovery ride 50% - 75% of FPT 20 y/o with FPT of 150w: 75w-112w 50 y/o with FPT of 300w: 150w-225w 95% - 130% of FPT 20 y/o with FPT of 150w: 142w-195w 50 y/o with FPT of 300w: 285w-390w 10 min- 10 sec

20 Field Test Strategy Essentially a Time Trial Shorter version of the standard 1 hour (40km) time trial Perceived exertion 8-9 (very hard) Try to keep a steady pace/effort, but subtle increases/decreases can be done Warm-up minute warm-up The longer the better Include some revs Re-set computer Stop pedaling Throw lever back and forth three times to zero display Go Time! Pedal all out for 5 minutes (10 min even better) Stop pedaling, record flashing averages Continue to pedal as your cool-down FPT is roughly 90% of your 5 minute average (95% of your 10 minute average)

21 Training Experience Watts Target energy system to produce desired adaptation Heart Rate Perceived Exertion

22 Power v. Heart Rate v. Lactates FPT

23 Training Stress Score How hard was your class? That s difficult to answer, isn t it? One valid way is looking at total calories burned simple physics, right? Calories = Watts x Time Doesn t work when you compare two people. Same goes for average power. Another way is looking at average power (watts) as a ratio of your FPT this is called the intensity factor (IF). Time graphed against IF gives you a Training Stress Score (TSS). Too little training stress you don t get a training effect (you don t improve); too much training stress and you become over-trained

24 Training Stress Score 1 hour at your FPT gives training stress score of 100 Yes, that s very strenuous E.g., 2 hour ride that averages 50% FPT power, gives you a TSS of 100 Rider Brian (50 y/o 170lbs FPT of 300w) Rider Rebecca (25 y/o 120 lbs FPT of 200w) Both complete a cycle fit class together. He averaged 200w for the hour class (burned 600 cal). She averaged 180w for the hour class (burned 500 cal). Who trained harder? Rebecca did! Brian s TTS is 67, Rebecca s is 90. Age, gender, and weight is not a factor! How much power you generated as compared to your current capacity (fitness) is the only factor

25 0% Intensity 100% Training Stress Score Example #2 Slice of apple pie, anyone? Time went hard for a short period of time went easy for a longer period of time Who had more Training Stress? Did they train the same energy systems? Who can repeat that training over and over again?

26 Training Stress Bouts Recovery

27 Training Stress Bouts TSS Daily Weekly Monthly Seasonal TSS Serious athletes: TSS Risk of Overtraining Periodization

28 Frequency Intensity Volume Training Stress fatigue leading to adaptation

29 Another session in the continuing series of Teaching with Power Metrics by Brian Robitaille Use Fitness Zones to plan your next cycling class. Fitness Zones are the intensities required to produce a specific training effect (or adaptation). Learn how to program a cycle fitness classes to achieve a specific fitness objective.

30 Frequency Intensity Volume Training Stress fatigue leading to adaptation

31 Programming Your Class Training Stress is a product of Intensity and Volume. Since your classes are always a fixed time, and you can t control their frequency, you can only vary the Intensity 80% rule of fitness: 80% of your training should be done at endurance (fat burning) level. The other 20% is at higher intensities This means you should not be going HARD all the way thru the class. If you do, the next class should be mostly easy You can t control what your participants do outside of your class in reality, very few participants in a typical class are at risk of overtraining except the Instructor!

32 Programming Your Class You Client Start thinking about programming the class for you too, not just your client! Chances are, your participant will also like the class anyway (because, after all, you re awesome!)

33 Programming Your Class High Intensity No man s land Endurance Warm-up/cooldown/recovery between sets

Field Test Strategy Essentially a Time Trial Shorter version of the standard 1 hour (40km) time trial Perceived exertion 8-9 (very hard) Try to keep a steady pace/effort, but subtle

34 Field Test Strategy Essentially a Time Trial Shorter version of the standard 1 hour (40km) time trial Perceived exertion 8-9 (very hard) Try to keep a steady pace/effort, but subtle increases/decreases can be done Warm-up minute warm-up The longer the better Include some revs Re-set computer Stop pedaling Throw lever back and forth three times to zero display Go Time! Pedal all out for 5 minutes (10 min even better) Stop pedaling, record flashing averages Continue to pedal as your cool-down FPT is roughly 90% of your 5 minute average (95% of your 10 minute average)

35 Field Test Warm-up in usual manner sustain endurance zone in high end for 5 minutes (7 RPE or 75% max HR) reset power meter Ride 10 minutes at RPE 7 (75% max HR) Record average power. Divide average power by 0.70 E.g., 10 minute average wattage for high end endurance ride (RPE 7) is 100w. 100/0.70 = 143w

36 Programming Samples Time Trial % FPT 8-9 RPE % fpt HR 5 to 20 minutes Intervals 100% x 3m + 2m recovery repeat 3 130% x 20s + 70s recovery repeat 5 Criterium 150% x 10s + 50s recovery repeat 5 200% x 5s + 100% x 10s + 90s recovery repeat 4 Drafting % x 60s + 3m recovery repeat 5 Hills 50rpm x 45s + 45s recovery repeat 3 Ladder drills +20w +115% +40w +130% +60w +150% +40w +130% +20w +115%

37 Time Trial Can be used to calculate FPT (functional power threshold) perceived exertion 8-9 max effort that can be sustained for 10-40m (varies depending on conditioning) steady power (steady cadence and gear), but can slightly alter cadence/gear if absolutely necessary but while maintaining steady wattage FPT similar to AT (anaerobic threshold) and LT (lactate threshold). Technically it is 90-95% of short TT test ride at 50% FPT to warm-up / cool down suggested to re-calculate FPT every couple of months

38 Intervals This is where power can really become effective Max/peak output trial (600w? 1000w?) (Ring the bell three attempts) % + for anaerobic sprints (10s, 15s, etc) % for longer intervals (1-3 minutes) Can even set powers for recovery intervals (e.g., 50% of FPT) The shorter (presumably more intense) the power interval, the longer the rest period must be (proportionately speaking). E.g., a 200% FPT interval of 10sec may require up to 1-2 minutes recovery interval; whereas, a 1 minute interval might only require 2 minutes rest Can play with the interval recovery wattages to vary the workout. E.g., recover at steady state (aka base pace) instead of below zone 1 for a different interval/recovery session Drill: 130% x 5 with 30s rest intervals Help them with their math!

39 Criteriums Can simulate crit riding without the crashing! Drill: 2:30 laps, 4 corners 5 sec 200% FPT + 10 sec FPT + 30 warm up pace or soft pedaling (50% FPT) Repeat 4 times for each lap Real crits are often minutes

40 Drafting and Pulling Great for team work scenarios Can now do realistic pace line exercises great for team exercises 30% more effort to pull (depending on conditions, up to 100% more effort downhill example) Keep it simple: 30% pull, steady state (don t bother with minus 30% for drift back and on the back) Divide into teams to make the rotations to your liking E.g., four groups of 4 riders, each pulling for 30s at 30% more power than their cruising/endurance power (might be around their FPT or maybe higher) Help them with their math!

41 Hills Standing hill v. seated power output and HR: standing is less efficient, so 100 watts standing is more strenuous than 100 watts seated Whatever weight your seat supports, is what your legs have to power when standing That postural power is not reflected in the power display Light riders may not notice as easily as heavier riders Standing is good for generating high burst of power, not is not efficient in the long run Standing is good as a posture break all on its own because standing cadence is low (usual max 60-70), to maintain power output gearing must increase significantly Seated to standing drill Note that often power numbers drop in the typical spin class when moving from seated to standing HR and shift in perceived exertion. HR will rise slightly even though wattage is same. Perceived exertion increase in legs. drill: steady power output (results in usually slight increase in HR)

42 Gear Cadance Power Power Ladder e.g. up 10% for 20s, up another 10% for 15s, up 10% for 10s, up 10% for 5s, down 10% for 10s, down 10% for 15s, down 10% for 20s Assist clients with calculations before the drill e.g., 20s spaced rungs, add 20%, down 20%, add 20%, down 20%, etc w +20w +30w +40w +50w +40w +30w +20w +10w +10% +20% +30% +40% +50% +40% +30% +20% +10%

43 Fitness Measures Resting HR lowers (really?!) Max HR increases (really?!) HR recovery time (how to test? use power!) 90% FPT HR 70% FPT HR Interval recovery power (recovery phase in an interval at a higher power) Matches in your matchbook concept Higher peak power Higher average power Higher calorie output Higher FPT Average HR and Power stats from Kieser computer. Beware of some averages TT versus BYM example.

44 Fitness Measures Almost exclusively our cycle fitness classes focus on heart and lungs (HR monitoring and perceived exertion) Muscle fibre types and power (energy systems) can be addressed using power metrics. HR monitoring as a way of directly short intervals is highly inaccurate because of HR lag - see sample chart FPT (anaerobic threshold) can be determined via power metrics so that intervals can be prescribed precisely and effectively for short intervals (less than three minutes). At powers less than 120% of FPT, we mostly just recruit type I fibres (slow twitch). At 200% we are guaranteed to be recruiting our fast twitch fibres (type II)

45 Power v. Heart Rate v. Lactates FPT

46 Fitness Measures

47 Polar Concept High Intensity Hard No man s land Endurance Warm-up/cooldown/recovery between sets Easy What s hard? What s easy? It s all according to your fitness level (FPT)

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