INTRODUCTION TO POWER METRICS. Training and Analysis Joe Friel, MSc
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1 INTRODUCTION TO POWER METRICS Training and Analysis Joe Friel, MSc
2 That which is measured improves.
3 Overview Part 1: Advanced Metrics Part 2: Power-Based Planning Part 3: Analyzing Session Power Data
4 Part 1: Advanced Metrics
5 Part 1 Metric: Functional Threshold Power (FTP) How are power zones set? FTP Similar to Lactate/Anaerobic Threshold Most Important Metric.
6 Part 1 Determining FTP 20-Minute Time Trial Other Methods Data Points.
7 Part 1 Setting Power Zones Power Zones Based on Percentage of FTP (Training and Racing With a Power Meter, Allen & Coggan) Zone Name %FTP 1 Active recovery < Aerobic endurance Tempo Lactate threshold VO 2 max Anaerobic capacity Neuromuscular power >1.50
8 Part 1 Metric: Normalized Power (NP) Average Power (AP) Same Average Power What was the metabolic cost of the ride? Normalized Power (NP) NP Emphasizes Surges.
9 Part 1 Metric: Variability Index (VI) How steady/non-steady was the ride? Very Steady Non-steady (low variability) (high variability) TT Century rides MTB races Road races Crits.
10 Part 1 Metric: Variability Index (VI) A Comparison of NP and AP VI = NP AP VI = 1.0 = very steady VI > 1.0 = decreasing steady/increasing non-steady.
11 Part 1 Metric: Intensity Factor (IF) How intense was the ride? Compare NP and FTP NP FTP = IF Example: 188w 250w = 0.75.
12 Part 1 Metric: Efficiency Factor (EF)
13 Part 1 Metric: Efficiency Factor (EF) Output Input = Efficiency The degree to which something is done well or without wasted energy.
14 Part 1 Metric: Efficiency Factor (EF) How aerobically fit is the rider? Output Greater at Same Input = More Fit Input Lower at Same Output = More Fit NP HR = Efficiency Factor (EF) NOTE: HR & Environment.
15 Part 1 Metric: Efficiency Factor (EF) Cycling EF Example (same aerobic workout) Ride #1: 190w (NP) 125 bpm (avg) = 1.52 EF Ride #2 (x days later): 200w (NP) 122 bpm (avg) = 1.64 EF EF Improvement = 8%
16 Part 1 Efficiency Factor (EF) Analysis Power example: AeT (aerobic threshold) steady state low z2 HR) Nov Nov Dec Dec Dec Dec Jan Jan Jan Jan Plateau +15%
17 Part 1 Metric: Pw:HR (Decoupling) How was the rider s aerobic fitness today? Rate of fatigue Compares NP & HR (NPh1/HRh1) (NPh2/HRh2) / (NPh1/HRh1) Goal: <5% decoupling (aerobic) NOTE: HR & Environment.
18 Part 1 Pw:HR (Decoupling) Analysis TrainingPeaks.com 4% Decoupling
19 Part 1 Pw:HR (Decoupling) Analysis WKO+ 12% Decoupling
20 Part 1 Pw:HR (Decoupling) Analysis Decoupling - Intervals
21 Part 2: Power-Based Planning
22 Part 2 Training Stress Score (TSS) Training Is Stress (Hans Selye, Genl Adapt Synd) Duration x Intensity (& Rest) How is training stress measured?
23 Part 2 How TSS Is Calculated Duration & Intensity (sec x NP x IF) (FTP x 3600) x 100 = TSS Example for 2-hour Ride at 188w NP: (7200 x 188 x 0.75) (250 x 3600)x100 = OR- IF 2 x Hours x 100 = TSS (0.75 x 0.75) x 2 = 112.5
24 Part 2 Periodization and TSS Cumulative TSS -Related to Fitness -Related to Fatigue.
25 Part 2 Periodization and TSS Cumulative TSS Fitness Fatigue
26 Part 2 Periodization of TSS Volume of Training Timing of Key Sessions Periodization Modulation of Stress of TSS Progression of Key Sessions
27 Part 2 Periodization and TSS Macrocycles & TSS -
28 Part 2 Periodization and TSS Microcycles -TSS Dose -TSS Density.
29 Part 2 Periodization and TSS Microcycles & TSS - TSS by Day
30 Part 2 Periodization and TSS Designing a Workout Step 1: Determine TSS Step 2: Determine IF Step 3: Calculate Duration.
31 Part 2 Periodization and TSS Calculating Workout Duration Dur = TSS (IF 2 x 100) Dur = 150 ( x 100) Dur = 150 (0.490 x100) Dur = Dur = 3.06 hours.
32 Part 3: Analyzing Session Power Data
33 Part 3 Analyzing a Session TrainingPeaks.com
34 Part 3 Analyzing a Session TrainingPeaks.com
35 ADVANCED POWER METRICS Power Resources Websites Analyticcycling.com Groups.google.com/group/wattage Joefrielsblog.com Trainingandracingwithapowermeter.com Trainwithpower.net Books The Power Meter Handbook (Friel) The Triathlete s Guide to Training With Power (Skiba) Training and Racing With a Power Meter (Allen & Coggan) Watts per Kilogram (Wharton)
36 Thank You! USA Cycling Kevin Dessart Coaches
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