Improvement with Power Metering

Peka

Thanks for that. My best up Mt Gravatt so far is about 8:03. I'm 73kg but my bike with water etc is 16kg (MTB) and I've only been riding again since early August.

jeff828

Yes this my max sustainable power

frenchyge

Agree with Rapdaddyo here, your paper is more than that to me. Specifically, it also explains and quantifies the benefits of training in the different zones, and the time cost associated with each. In my mind, that cost v. benefit explanation is paramount to an individual deciding how he will spend his limited training time, which leads directly into determining how many level-X workouts to put into the training plan.

Possibly I'm reading more into your paper than what you intended, or using a "Sample Diagram" as a "Map," but I think reading your paper has helped me structure my training plan more than any other thing I can think of. Thank you.

frenchyge

Both total time in zone and the duration of each excursion into the zone affect the degree of adaptation.

Are you saying that 250w is your best 12-min power for a "one-time" effort? If so, then you wouldn't be able to do 12min @ 250w, multiple (3-5) times with short recoveries in between. The reason for the "10% below highest ever power at that duration" is to ensure that you're able to complete the entire workout without having to drop the power on each subsequent interval.

The idea for intervals (w/ rests between) is to extend the number of total minutes spent in-zone, so it's important to be able to complete the entire set in the target zone.

jeff828

Thanks french, that is what I thought I just needed someone to confirm that I was thinking correct.

RapDaddyo

Jeff, I'm working up a chart that connects the dots between power, FT and training zones. It might help you understand the connection. I'll post it in a few hours.

jeff828

Thanks alot, sometimes I have trouble comprehending all this input

RapDaddyo

I don't think my chart is quite ready for prime time, but it is attached below nonetheless. I looked for a graphic that combined the power/duration curve and Andy Coggan's training zones. I couldn't find one, so I made my own. The horizontal axis is duration in minutes, from 0-60. The vertical axis is power as a percentage of FT. The blue diamond markers represent the power/duration markers at 5s, 1min, 5min and 60min (FT). The red bar represents the L4 training level (91%-105%), the green bar represents the L5 training level (106%-120%) and the purple line to the left of the green bar represents the L6 training level (121%+). So, the training levels increase slightly as you move left on the duration scale, but the top of the range is always less than or equal to the MP at that duration. Actually, for levels 4 & 5, the range is fairly wide. Take the L4 intervals you are interested in. The range (91%-105%) is actually pretty huge when you think about it. Based on the data you posted, your FT looks to be ~213w. So, your L4 range would be 194w-224w. I think you would find a huge difference between doing intervals at 194w vs. 224w. As to doing L4 intervals at 250w, clearly you can do them because that is your MP. But, to what advantage and at what cost? I'm not sure there is much if any advantage but there is definitely a cost. The cost is recovery time and therefore how much time you will need to complete a set of intervals. If you do your L4 intervals at 250w, your recovery duration ratio is ~1:1, so you need about 12 mins of recovery for a 12 min interval. If you do your L4 intervals at 225w, your recovery duration ratio is ~0.30:1, so you need less than 4 mins of recovery for a 12 min interval. So, if you do 4 repeats of your 12 min intervals, you can complete the set in 64 mins at 225w and you need 96 mins to complete the set at 250w. If you have unlimited time available, maybe it's not a problem to do the set in 96 mins. But, what's the advantage? You attain the desired adaptation at 194w+ and definitely at 225w (the top end of the range). So, why do them at 250w? I can think of no argument for that. I hope this is helpful.

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mises

Amazon has a February release date, and yes you are listed as MD on the pic of the cover.