TRAINING WITH POWER ON THE BIKE
Jarrett Pflieger
By now, you have probably heard of training with power (watts) on the bike. The pros and elites of the sport have been doing it for a while, but in the past few years it has been growing in popularity with age-group competitors as well.
What exactly is power and why should you consider training with it?
Power, measured in watts, is basically how much force you are exerting on the pedals at any given time in the workout. So how does that help you?
Power is the most objective measure of exertion you can find on the bike. It is free from the effects of variables in training like sleep quality, supplementation, fatigue levels, training duration, etc. For years, the most popular method of measuring exertion levels on the bike, and in other events, has been heart rate. Heart rate is better than nothing, but it is constantly being affected by the aforementioned variables.100 watts today is the same as 100 watts tomorrow, whereas heart rate can change on a daily basis.
So power is an effective measure of exertion levels, so how does incorporating it into your training make you a better cyclist?
1. Marker sets
Marker sets are meant to gauge your current level of fitness to compare with previous and future results. They let you know how your training is changing your body, whether the results are positive or negative. Since heart rate is so volatile, having power readings during marker sets is an incredible way to accurately measure your cycling abilities.
For example, you do a 10-mile time-trial on a power measuring bike and it shows you produced an average of 200 watts during the course of the workout. The next time you do that exact same workout, you should aim to improve on that average power number. Higher average power means faster bike splits, plain and simple.
2. Efficient workouts
Have you ever done a workout and felt a little too fresh after, like maybe you could have pushed a bit harder? How about the opposite, where halfway into your workout you are already burned out. Knowing your body through training with power could prevent this. A good training zone test can show you how your body can handle different exertion levels over different time periods. Once you know these zones, you can make sure you are training in the appropriate zone for your goals without risking going to hard or too easy and wasting time.
If you have access to a power-measuring bike, whether an indoor cycle, CompuTrainer, or the bike you ride outside with, you can constantly monitor your workout to make sure you are in your correct zone. Eventually, your instinct will kick in and you will begin to feel how much power you are producing without even looking at a power meter.
3. Tangible goals
Having goals is key for any athlete planning to be successful. In order to be a good goal, it must be specific, measurable, attainable, realistic, and time based. Aiming to increase your average wattage is a great goal to have. It is very every simple as you only have to concentrate on one number.
When you start trying to calculate pacing, average speed, distance, etc. it gets a little complicated and you might lose sight of your objective. With a power-based goal, just hop on a power measuring cycle, do your time trial, and see what the number is. The numbers don’t lie.
Now that you have some ideas of how training with power can help you, the next step is to purchase equipment, or find a place you can train with power. CompuTrainers are great power measuring indoor trainers, but they can get pretty expensive. You can get a power meter on your own bike, but this can get pricey as well. If you can’t bring yourself to drop a few grand on some high-end equipment, your best bet is to find a gym, or a friend, that already has the equipment. Look around on the internet or ask around the local triathlon and cycling coaching community, you are bound to find something.
6-MONTH WINTER TRAINING MEMBERSHIP: LAST CHANCE!
By popular demand, we have decided to extend our 6-month winter training membership, for only $180, until the end of October. However, the six months still begins on October 1st, so every day you wait is another day you miss training on some of the best triathlon performance equipment in Orange County.
We know many people were very busy and didn’t get a chance to come in to sign up before the deadline. If you can’t find the time to stop in, just call us up. We can get you set up over the phone.
Don’t miss this opportunity to have a place to come when it gets cold, rainy, dark, and windy outside. Our thought is that with winter coming and daylight savings going, you’ll want to do more of your training indoors. And what better way than with our PowerTap spin bikes, CompuTrainers, an Endless Pool, and Landice treadmills, the smoothest and most quiet treadmills you will ever run on?
We have literally everything you need to get your workouts in, all in a cozy, air-conditioned facility. Don’t let the comfort fool you. Indoor training is the perfect way to focus on your workout and your workout alone. No worrying about cars, obstacles, visibility, flat tires, waiting for a lane, wearing a jacket, etc. Everything is in a controlled setting which helps you take your workouts to the next level. Dominate next year by staying in shape over the off-season.
Give us a call or come on in. 949.273.6223, Jarrett@triathica.com or 26475 Rancho Parkway South, Lake Forest
POWER UP! DVD
Jarrett Pfleiger
We’re extremely pleased to announce that we sold our very first workout DVD this week! This is an entirely new avenue for Triathica — one that we’re all very excited about.
Triathica is in the process of creating the Triathica Academy, which is basically “the school for triathlon.” This school, like many traditional schools, has a campus and will offer online and distance learning as well. Power Up! is our first distance-learning offer.
Our goal with our workout DVDs is to go beyond the traditional exercise DVD’s and help the athlete track their progress. For example, when you purchase Power Up! , you are encouraged to go to www.triathica.com to establish your training zones, and corresponding “watts” (if available).
The training zones are referenced throughout the workout and will allow you to gauge your effort and compare it to previous and subsequent workouts. If the athlete can establish their watts, the athlete’s progress gets even clearer.
So if you’re looking for a great workout you can do at home on your trainer or spin bike, look no further.
Check it out here:
BROOK BOYNTON – KILLED BY A DRUNK DRIVER
Ron Saetermoe
I received a text message from Larry Davidson at 4:23 this morning (Monday the 19th). The message said that Brook Boynton, a gifted triathlete in our age group, was killed in a car crash.
That kind of news is like a punch to the stomach. You simply can’t believe it’s true. In this case, it is true.
Brook was a member of the Orange County Triathlon Club and an amazing runner. We saw him frequently at the local races and watched his progress in the sport. Every time I saw him running in a triathlon I thought that he must be part of a relay because no one has legs that fresh after a long swim and bike ride.
Brook was killed on Friday, October 16th while driving south on the 73 toll-road. A drunk driver traveling in excess of 100 miles per hour hit his SUV from behind and caused it to roll and eject Brook. He was pronounced dead at the scene.
We dodge death every day. We know the stories. Three runners died last weekend at the Detroit Marathon. A runner died a couple years ago at the OC Marathon. Every year at least one swimmer dies during a triathlon. And of course we all know someone that was struck down in the prime of his or her life of cancer or some other infliction.
We try to remind ourselves to savor each day because it truly can be our last. Brook’s last day was last Friday. I hope he savored it. We’ll miss you Brook.
Cheers!
FREE GROUP WORKOUTS (Week of October 19th)
All of our group workouts are free to members and non-members, so come on out!
We want everyone to enjoy our group workouts but we should clarify the intent. The intent of the group workouts is to “workout.” Yes, it includes a social element. Yes, your Triathica host is happy to give you tips. But please be aware that everyone there is attempting to get a workout in at his or her own pace. If we all go at the slowest person’s pace many people won’t be getting in a proper workout. We will attempt to pair you up with another athlete so you’re not left alone.
Week of October 19th
Event: Group Swim
Place: Triathica flag at Big Corona near the lifeguard station next to the jetty
Day: Wednesday, October 21st
Time: 5:30 p.m.
Planned Workout: 1 – 3 loops around the buoys
Event: Group Ride
Place: Triathica HQ
Day: Saturday, October 24th
Time: 7:00 a.m.
Planned Workout: Santiago Canyon Loop
Event: Group Run
Place: Triathica HQ
Day: Sunday, October 25th
Time: 7:00 a.m.
Planned Workout: Whiting Ranch Loop
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Big Corona – Corona Del Mar From the 405 N take the Jamboree Road Exit Make a left at Jamboree Turn left at Macarthur Boulevard Turn left on to CA-1 Pacific Coast Highway Turn Right on Marguerite Turn right on Ocean Boulevard Park at the beach ($8.00) or on the street (free) |
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Triathica – Triathlon Training Center From the I-5 Freeway: Exit Bake Parkway and head east for about 4 miles Make a left on Rancho Parkway South Turn right at the 3rd driveway 2nd building on your right Triathica is in Suite B on the right side of the building (Automotive Associates’ building) |
