How To Train With A Power Meter | Cycle Faster With Power
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- čas přidán 21. 05. 2019
- Power meters are one of the best cycling training tools of the modern age, but knowing how to use one in your training takes a bit of patience. In this video James and Chris discuss discuss all you need to know about getting started with a power meter.
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Do you train with power? Let us know in the comments below 👇
I do, and this video has been a good reminder to plan my workouts better and not always push myself all the way all the time
Not yet! Not sure if I like this video or not.
On the one hand it's really great information about effective use of a power meter. On the other hand, if I remained ignorant I'd save money by not buying one.
Darn you, GCN!
I am fairly new to cycling. Got into it as an out of shape 37 year old. I just did an average long ride with a power meter. I averaged 110 over 3 hours for 72 km. Do these numbers seem right?
@@sundayfundaywithscarlett1522 Yes, for the length of time that you rode and how far you went.
Been training with power for a few years, but only started doing the zone 6 efforts this year with a training plan in the form of tabata intervals. Can confirm these are the absolute worst! 😂
Opies pain face is great!
Speaking in anaerobic... Such a dedication to presenting deserves respect.
Oh yes! 💪
Global Cycling Network If you can talk you’re not pushing hard enough.The only thing coming out your mouth should be your breakfast 😂
As I’m getting older (50 next year) I see my power numbers slowly deteriorate, especially peak power. I tend to look more around me and less at the screen and still enjoy the ride.
Opening line: "Maybe you've just bought yourself a power meter..." Me: Yep. I bought a pedal based system. My personal experience is that I tend to ride in the threshold and higher zones when I go outside. I have a heart rate monitor, but that wasn't enough for me to keep myself in check (and there are delays in response relative to power). Long story short is that I've been training (riding) too much in the Zones 3, 4 and 5...my training hasn't been polarized enough and I'm constantly tired and showing up to events and races flat, physically and mentally. Obviously, my performances have suffered and I've been more irritable at home and at work. In other words, I've decided I've been over training despite trying to follow an indoor program because I couldn't take this outdoors without a power meter. I am the type to push myself no matter how bad I feel. I actually bought a power meter to SLOW myself down in training and better follow an appropriate plan. As the video mentions, most of the volume of training should be in Zone 2 (endurance), which I was not able to do on my own. There were other reasons I bought a power meter, but these are some of the ones related to training.
Your experience is describing my own. I am doing the same now, slowing down.
I started checking blood pressure and heart rate in the morning (those machines are pretty cheap) to avoid that situation. If your BP and HR are elevated on your daily check; you need to back off in training. First thing in the morning is good for consistency.
Same here. No matter how hard I've tried, I always wound up falling into the "no pain no gain" training plan. I bought a HR monitor and that got me into the data. Recently I purchased a power meter. Too bad it took me 60 years to learn but better late than never!?
it's likely you guys aren't getting enough carbs in for recovery
Can you monitor both heart rate and power meter zones? I’ve been told that I’m too fast when I begin my ride and this is why I suffer/ slow down above 40miles.
Love you guys! 🚴🏽♀️🚴🏽♀️ Everything you’ve said matches my Power Zone training sessions with Mat Wilpers on my Peloton. Thanks for a great video
Chris, that face... love it. Great video guys. I’m wanting to start training with a power meter this year and this info was priceless. Keep up the great work.
Man I freaking love Chris since his 30 Min session vid keep sprinting Chris
Haha, thank you!! Glad you enjoyed that session!
Wow very well narrated with explicit knowledge.👏🏻👏🏻👏🏻
I've been using a power meter to better pace myself on climbs.. which has been really great for the short climbs, but I learned a new lesson the first time the climb was over an hour.... and to also give myself more accurate numbers for my commute home since I'm often fighting a 10-20mph headwind and I want some credit for all the extra work that goes into that.
Excellent video guys!
Improve midichlorian growth by riding in zone 2? Sweet, I can become a Jedi from cycling!
...blast it, you said mitochondrial, didn't you...?
The information about Zone 3 'Tempo' being a dead zone that you can fall into without a structured plan is really spot on. I don't yet have a power meter, but I used calories burned on a stationary bike at the gym as a proxy for my FTP. I rode for three hours last week on the bike and I was at about 80% of FTP.
It's an easy place to naturally be on a 2-4 hour ride that still feels hard.
You guys messed up the greater and less than signs on zone one and six lol had to point it out
Good one, boys.
I have been ridding for 10+ years with a power meter . Now my wahoo bolt will only display WATTS, cadence, speed and hart rate. and the climbing page Watts, heart rate, temperate and cadence and the profile of the climb . For the rest the more interesting part is back on the computer to analyze the ride.
Beyond training for me it is mainly a pacing tool knowing how hard I can push it and stop just before the punishment comes in, recover and push again. Over and over on hills I let people go just to overtake the a few km later. I no longer know the length of my ride. I keep track of average watts for the ride and total ascend meters
keeping the hard work!!!
Great effort guys. Fantastic info too.
Cheers Tyler, hope it helps!
Quite weird watching you two riding along all my cycling routes. Keep recognising road markers and signs. See you out and about around Tetbury/Malmesbury on Sunday?
Just starting to train with power to improve my Time Trials races.
They're cycling where I used to cycle all of time! Where I developed my love for road biking. Basically it's all the lanes surrounding Sherston, Luckington and Alderton. Weird how your brain can automatically know a location from green fields, trees and cow sheds only haha.
I know, right! Started watching the video and then completely lost track because my brain was thinking "oh, there's that white bridge thing on the Fosse Way"..."oh, and there's that gate on the A433 I sprint to from the 50 sign"..."and that's the road I normally warm down on as I head back to Tetbury"...
Awesome & Thanks :)
After the first five seconds: yes! I have just bought a power meter! Thanks for the video, guys!!
Perfect timing!
Training video’s are always 👌👌
Cheers JohnBoy!
Hey he's got a good sprint on him ;p. Good video guys. Cheers from BC Canada, come ride anytime.
Another video idea: how do you use the power meter to granite et val training session? Memorize durations and levels and use the computer as a stopwatch and for output monitoring only? Upload a training programme and get the computer to ping/flash starts, stops and target achievement? New to power meter training but coming from Zwift + erg which makes this dead simple.
Chris' Sprint Face would make some metal guitar players jealous! It looks as though he is exorcising a demon or 7....
yes! It should be turned into an iilustration for a metal album cover
Does anyone else see the similarity between suarez's bite face and chris opie's sprint face?
Wow!
Cool
I love the structured workouts on TrainerRoad but riding at threshold feels waaaay harder indoors than it does outdoors
Yep, that's pretty normal. It all helps though!
I must be an outlier. I find it far easier to ride at Threshold inside than out. Outside there are too many variables so I find myself floating above or below the set wattage.
Thanks for the info! I have a question about the zones: You say zone 4 is at 95%-105% of your FTP. But in your video about HR-training from 2019, you say that zone 4 is at 94%-99% of your LTHR, which translates to staying slightly below your FTP, right? So is zone 4 around or slightly below an FTP-effort?
So if there is a discrepancy indoor v outdoor does that mean the numbers are harder to hit indoor?
Should you use your indoor numbers outdoors
Nice and informative video, but I wish you could get your mathematical symbols correct. For zone 1 You put >55% which means greater than so you should have put
I just got myself a pair of power meters, I am new to PM and i am having trouble setting up my FTP, I live in a non-flat area. how can I get my FTP (if possible) in a hilly area lot of up and down
I was expecting other thing, I know a few basics about zones, but a power metter is more than zone training, there is the use of wattage and also the diference of indoor sessions doing series of watts and zones and cadence, or just making watts... bbut there is a flip side that is going out doors and going unleashed and learning how to train with a power meter... making the best of it on a coffe ride to a really hard session
Motivation indeed to get in front of the Gonzo pain face ;-)
at 3:45 you mention interval for 10 min. How much break in between? and does that mean 3x10 min? thx great video for beginning with power meter.
I'd be interested in a deep dive comparing heart rate based training vs power meter training. With heart rate training you're taking into account your fatigue. I'd like to understand how to change my training when my watts/heartbeat is higher (fresh) vs lower. Is it better to run maximal efforts after a few hard endurance days or after some rest days? What does your gut say vs what does the science say?
I think they already did one on this topic.
@@ooldmka I just looked for it but couldn't find anything.
You can see on Chris' face how high the effort is needed. I feel your pain chaps!
Thanks Chad! The things we do for our viewers eh?!
@@gcn that's the reason we love watching your videos! Cheers!
will my sprints max power be accurate if i only have left side power meter but my dominant foot is right?
Just perfect timing bought a powermeter 5 days ago
What did you buy and why?
@@sammiller8588 I bought Favero Assiomia Duo and I bought it because they are as acurate as the garmin and powertap pedals, but 200€ cheaper. I chose power meter pedals, because it's very easy to swap them between bikes. But I wouldn't recommend a dual sided powermeter, if you are on a very tight budget just sve the 300€.
@@stephankuhlmann4869 Thanks for that. Not a brand / make I've come across, so will do some investigating. Thanks
Can you do the same video but with FTHR and PE?
Powameta! :)
Hi guys. I’m just getting back on the bike after almost a decade of not riding seriously. Will any of the new gps cycling computers work with my old wireless powertap SL hubs? Or do I need to invest in a new power meter if I want to use the new gen computers? Please help. I think my hubs use the “2.4” wireless protocol.
Hi.. i use left power meter too, if i use left only, is my garmin edge will read half of my power? Cause i compare my edge and my fenix, my fenix is read my power value is 2x my value at garmin edge..
Is James’s wahoo tilted side ways at the beginning?
I’ve become the worst type of Annoying viewer possible hahahaha
This video BTW comes perfect for me, I’ve started riding with power for the first time with a Favero Assioma Duo this month!
Miguel Sáez I got a set of the Duo as well and love them
Me too, lovely rides for now
same here!
You boys were flying
Power has been the ultimate training tool for me. It's cracking for climbing and endurance rides.
Nice! How long have you been using it for?
@@gcn Around 5 months. I have a stages crank power meter. I found my FTP and working in my power zone 2 really valid climbing Mt. Tiede where I felt fresh at the top. Keeps you disciplined with pacing and gives instant data for efforts. I now only have my power zone /avg power and grade showing on my Wahoo Element 👍
@@LUCYDIAMONDBOXER1 Those are other big reasons I just bought one for myself. I live in Colorado and I wanted this data to keep me disciplined/on track when doing hill climbs and/or just riding around the mountains. I use Bikecalculator.com to estimate what kind of power I need to average up a certain climb to get a certain time, given all the variables (my weight, % grade, length, etc.). I'm also going to use this in July for the 200 mile Seattle to Portland ride (I'm doing it over 2 days). It will be very valuable to make sure I stay in zone 2 so that I can complete the ride appropriately.
@@sudduthjonathan It's a wise investment and and a valuable training tool for those kind of distances. You do have to stay disciplined with staying in the zone 2 for climbing as its tempting to get out the saddle and climb harder but ultimately blow out. Good luck with your 200 miler 👍
Can you do a video about how to train with a heart rate meter. I dont have a power meter but i do have a heart rate meter.
czcams.com/video/TUhi1YdcYMw/video.html there ya go mate
My rest series are supposed to be in Zone 1 or Zone 2?
Sprint efforts, how long? And do I even bother trying to remember to breathe correctly?
Idea for a future video: why do we make a face under physical exertion?
Haha good one!
@@gcn Serious question, if maybe also idiotic. Is there a benefit? Surely it isn't just an attempt to bring in more air. Is it nothing more than an involuntary rection to pain, like crying is, or is there some muscle mobilization of some sort going on? Certainly feels - and maybe looks - like facial and neck muscle contraction for a purpose. We need Prof Passfield to put Chris Opie through repeated tests in the lab.
So if my FTP is 202 in my home trainer what is my real FTP when i ride outside? How many watt or % should i add to that 202 to train in the right Zone when i'am outside?
using power only indoors at this stage. Has definitely made a difference. However Ive found zwift sessions don't really incorporate rest weeks.. isn't a rule of thumb often 3 weeks on 1 week off in order to avoid over training?
Their Build Me Up training plan incorporates a light workload during every 4th week, but I don't think the others do the same.
My power meter calibrates automatically :-)
I think each of power zone can find a corresponding heart rate zone, am I correct?
Opies sprint face on level with Lastys suffer face....that’s really something 😀
What grip tape do the guys use on the top of their aero bars? Been looking to get some but not sure what to look for.
I think it's called skateboard tape. Or sth like that
surely there is an algorithm to convert calories into watts, write it into the cycling computer code. you could see watts displayed that way without having to buy all these gizmos and achieve the same results, no? a metric is a metric, after all, and in this case, would it not be close enough to gauge power, effort etc? it could be called the Watts-C standard if that makes anyone feel better ( i jest )
I’m just going out for a ride 😂
I've been looking for a power meter for a while now that this video has only further made me want to get one. Any suggestions as I am having a hard time finding one that I like.
Assimo Favero, check DC Rainmaker's review. Been riding on them for 3months. Rock solid.
1:25 you were cross-chaining .. lol !!
I struggle to complete workouts on back to back days- my threshold might vary day to day by 50 watts making it really tricky to work out just what wattage to go for. This is why training to power can be disheartening for some.
Anyone know what James' sunnies are?
How do you add data fields to a Wahoo roam?
Excellent video, I think I am going to invest in a Power meter. On another subject where can I get a like crotch lifter? Every time I ride over 45 minutes my lower section(balls) are sore and numb. I notice you guys are wearing something that holds your privates in like a pocket....My privates get crambed and are uncomfortable.
The zones are based on FTP, but how do I know if I've calculated my FTP correctly? I've done the ZWIFT FTP test and I think I pushed it too hard and now my estimates seem to be off - I can't hold training at 100% of the power. When doing FTP test do I push it to the max or just ride at a pace I think I can sustain for an hour (it's a 20 minute test)?
I believe you should try and manage an even power output but be virtually unable to turn the pedals after you finish. I must admit to keeping a bucket near the trainer when I do an FTP test. The average power over the 20 minutes x 0.95 is your FTP. It takes a couple of goes to get the pacing right. My outside FTP is about 10% higher than my Zwift FTP
Read A. Coggan's answer:
marktallonphd.com/the-myth-of-functional-threshold-power-ftp/
FTP doesn't mean 20min-5% and 1 hour
I train with HR zones, because a Powermeter is way to expensive. What are the main differences of training with one or an other? #TorqueBack
out of curiosity I check recently on eBay and even used they way to expensive. I like to cycle, but £200 for a Pwr-Meter is just not worth it...
I find that for most zones my heart rate takes quite a long time to settle to a steady value. So using HR for long intervals in the lower zones may be ok. However for shorter zone 4+ efforts using HR I end up pushing really hard early on, to get the desired HR, then have to back off to stop the HR going too high. With a power meter you can just hit the power number from the start of the interval then hold the effort steady to the end of the interval.
A big difference is that HR lags your effort. It's not as useful on short, hard efforts because of this. Also, do a warm up to get your HR up before starting your session.
Just curious. Is the gap between leggings and socks a marginal gain or a great way of avoiding the whole socks over/socks under debate?
This is just the correct way to wear knee warmers... In my opinion, at least.
The results of my rides with a power meter almost always shows that I am in Zone 6-7 for about 80% of my ride. Does this mean that the FTP i’ve set is too low? And if so, can i just adjust it without doing an ftp test again until I feel it is more correct?
Adrian Morada yes do a test and let’s see
You really need to do another FTP test. Go on it's only an hour of your life :-)
Failing that you can use software to analyse the power meter data from your rides to give you a closer FTP number. I use the free Golden Cheetah software, although I find that the FTP it reports is lower than when I do a test - I think because I seldom ride quite so hard out on the road.
marktallonphd.com/the-myth-of-functional-threshold-power-ftp/
FTP doesn't mean 20min-5% and 1 hour
this is < less than, this is > greater than - your Zone 7 should be the other way round.
just like Zone 1
some power meters autozero whenever you are coasting and not pedaling
It most have to wait until the cranks are at 6 and 12 o'clock before doing it. Otherwise a great way to have an inaccurate power reading.
@@Ed.R there are many kinds of power meters. Hub power meters measure at the hub of the rear wheel and don't depend on pedal position
@@ChrisCapoccia That's very true, somehow completely forgot other types of power meter exist.
Been so focused on making my latest crank based power meter.
How do the power zones relate to the heart rate zones?
J B might be meaningless in the highest zones because the efforts are so short that there is lag in the HR rise, so much so that your rest intervals will average a higher HR than the work interval, particularly on Z5 45/15 type efforts
i love how theres never a video with James without Chris...or is it a video with Chris without James?
They're a great team!
Is that sandpaper on his handlebar?
I want to give this video a tongue's out :P
So basically a heart attack will determine your FTP for professional training. LOL
And more seriously, what is mitochondrial growth supposed to do and help with in regards to cycling?
Everything, they're the cells power stations, the more you have , well I'm sure you can work that out.
I think they can see it James😂
Make a "How to afford a power meter" next
First, apply for medical school.....or just opt not to purchase those fancy carbon wheels. Instead, try some high-end alloy wheels and a power meter for less money. Or consider going Ultegra rather than Dura-Ace on your bike (or 105 rather than Ultegra). Good power meters are now available in the $400-$500USD range.
A serious answer is if you are cycling to get fitter and not win races: Spend $500 less on bike bling and put that into a power meter. Buy an aluminum bike with Tiagra components instead of a carbon bike with 105/Ultegra components. You can save $1000, buy a power meter, and still have $500 left over.
Your time has come. 4iiii single-sided power meter for $335 on their website
@@donwasinger6654 Idk where you live but it goes on sale for 200-250€ every couple of months, so 335$ does not sound like a sale at all, if it's without tax I would even call it expensive.
But thanks for bringing me back to 5 year old comment😄
Looking forward to getting a power meter but I am not sure about wanting to waste 15 minutes each time I want to ride calibrating it. Need one that you do not have to calibrate due to laziness and time savings.
15 minutes?! Usually takes a few seconds!
@@gcn That is good to know! Thanks for correcting me about zeroing. I still have to wait until it acclimatizes though. Precious minutes of my life I could be using to watch more GCN videos.
Opie is a good rabid dog in zone 7
That face 😂
John Travolta's sprint-face is really really scary. but is it aero?
Am i the only one getting stressed over how wonky James's Bolt is?
All this time, I didn't know I could calibrate my power meter from the head unit.
Anyone got a working power beat they don't need?
7 th
1,600 Watts==160 kgf. Assuming cyclist+bike==80 kg, then they have a constant TWR==160/80==2 Correct??
^ is a beginner. Looks at price of powermeters: NOPE. Maybe in the future :)
100% deliberate leaving the 1500w max power on the screen just to show off!
1588... just saying.
I'd love to ride a road bike. But I think I'm too heavy. Is that even a thing? Can you be too heavy?
There's bikes made for all shapes and sizes - best checking in with the manufacturer 👌
In theory, yes, in that manufacturers have stated weight limits. In practice, I'd suspect bikes can handle more weight than stated. Also, remember that there are bikes built for touring and carrying more than just the rider that might have weight limits of around 150 kg (300 lbs).
Get a bike, follow a training plan, and watch your weight fall! Quality Zone 2 training of 2-4 hours and I've lost 5 kg/10 lbs in the last 6 weeks!
I had the power from short interval sessions at the gym, but finally buying road bike made me want to ride, ride, ride outside.
If you're in it for fitness, remember that you don't need a super expensive bike. The effort you put in is the same irrespective of the bike's cost.
@@jasonmcgrody9472 Thanks for the reply. Currently I'm riding a trekking bike so it isn't ideal. I haven cycled for almost 25 years. So I went to the gym for few months before hopping on a bike, and have been riding for few months. The reason why I'm thinking to get a road bike is because I finally feel like I've built up enough stamina to be able to actually ride and train, and for that, this trekking bike cannot do.
What about 90-95?
Anyone noticed John's computer isn't mounted straight?
For the Poor among us: same thing for Training with a Heart Rate Monitor maybe?
Bring back Opie
IF of 2.2 on a 275 NP? I think Chris has his FTP wrong on that wahoo
Haha, yes! I hadn't finished setting that up...
Why isn’t James’ wahoo straight?
Zone 4 (F.T.P. 95-105 % Aerobic Engine Marker 60 min. Workload):
One's F.T.P. is an 100 percent maximum power effort for 1 hour measured. If one's hard effort should be up to 105 percent of one's F.T.P. -- how can one maintain an 105 percent power effort for 1 hour? If one can sustain a 105 percent power effort for up to 1 hour -- that clearly means that your base power effort of 100 percent -- isn't your correct base power effort (F.T.P.) then. Fact! I may agree upon (maybe) as much as a 95 percent power effort; but even that is almost impossible to maintain for 1 full hour within a Zones 4 (''Threshold Training' Effort'). Zone 4 ('Threshold Training Effort') should clearly be between 85 to 95 percent at the most; actually really -- between 85 to 90 percent in my opinion. If one does their Zone 4 ('Threshold Training Effort') at up to 105 percent, & maintains it for 1 hour -- that is now longer a Zone 4 ('Threshold Training Effort') in my opinion. It is now actually a full real F.T.P. (Functional Threshold Power) test if one does it for 1 full hour. That is common sense. I would agree, & do agree on doing it for (up to) 10 minute interval efforts; & doing it -- for up to 3 intervals at your 95 to 105 percent of your F.T.P. effort.
@ Mark Dierker : Agreed.
marktallonphd.com/the-myth-of-functional-threshold-power-ftp/
FTP doesn't mean 20min-5% and 1 hour
@@@ShwarcArnold: Thanks for sharing the myths about F.T.P. training with us. I appreciate that. I agree with the article for the most part. I work in the bicycle industry, & I am a professional certified bike fitter too. I personally don't agree with power training. I personally own 4 road bikes, 1 cyclocross bike, & 1 gravel bike (without counting my leisure bikes, & mountain bikes); & not 1 of them has any type of power meter on it. I question full F.T.P. training all the time.
Yes, Coggan's comments are the most interesting and they are the best explanation of FTP, because it isn't av power 1 hour and 20 min - 5%. FTP=Critucal power
@ Shwarc A. : Thank you, for reply back (once again). I appreciate that (once again). 👍🏼 . Agreed, Dr Andrew Coggan's comments on this topic is one of the most interesting comments I have ever read on this topic.