How To Get Fit Fast Using A Power Meter
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- Опубліковано 15 вер 2024
- I've signed up for a hilly event in the summer so I need some urgent help to get fit and in shape so is a power meter the way to succeed? I speak to a professional cycling coach to find out how a power meter can benefit my fitness and training
Thanks to James Spragg www.digdeepcoa...
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Been on the fence for years. Love power on the trainer but I worry I’ll spend too much time worrying about it riding outdoors and forget to just enjoy riding. I know it’s the right call for serious training.
I've been training indoors with power for quite a while on Zwift which has been very useful but have recently bought a pair of Favero Assioma Duo power pedals for the real World. They have been nothing short of amazing for making me realise that I have been riding in the "dead zone" for far too long. What I mean by that is I have been riding pretty hard most of the time, too hard really on longer rides but not hard enough for short training rides like hill repeats.
I'm currently training for my third Marmotte in July and I bought the power meter to enable me to pace myself up the long, alpine climbs better. Looking back at my last Marmotte in 2014 where I had only a HRM, I realised that I went way too hard on the first climb of the Glandon and paid for it later even though I just about got round. I'm currently using my new power meter to get used to finding a comfortable power level that I can sustain for 2 hours at a time on a 7-8% climb.
The first tip I'd give to someone that just got a power meter is: expect to see crazy numbers going up and down in your bike computer (3 sec average helps with that) and learn to hold steady power. Before doing any intervals right away, it is crucial to be able to do steady wattages by practicing round and smooth pedal strokes, left/right leg balance, steady cadence, etc.
Let’s be honest we all chase figures from time to time 🤣 great video David. I do love the Cotswolds. Rode around there a few times as my Granny lived her whole life in Chipping Norton. Keep the great content coming David 👍👍
Thanks Dave, definitely the clearest conceptual explanation I've experienced weaving power measurement together with heart rate and perceived exertion. I'm absorbing the upgrade cost of a direct drive trainer, so there won't be any power meters on my bikes anytime soon, but it's good to know I can count on trainer accuracy when needed. Good luck with your training plan. Be sure to let us know how it's going! #goals #enjoymore #sufferless
I bought a lightly used 4iiii ultegra powermeter for $200, such a great investment
Very informative! Good luck on your training.
Good information and good luck
I have been riding a standard route with a nice big long hill for the last year. No question, speed and endurance on that hill and any other hill have improved. My goal was improve hill climbing so I climbed hills.
Interesting, thanks. A couple of questions:
1. For those that cycle only outdoors, where best to do a 20 min test? A gentle/moderate hill (without any dips) ideally but hard here to find one more than 15 min climbing (I can't generate much power on meaningful descents and most climbs lead rapidly to a descent!) Flat roads 20 min long will involve junctions, traffic light stops and other disruptions.
2. On a suitable road/climb what is best metric to focus on? Garmin offers current power (too variable), 3s, 10s, 30s averages. I'm thinking 10s is best compromise between responsiveness and smoothing. Would be nice if it could display average for ride to date excl. freewheeling (as for cadence average) but it doesn't.
3. Zero offset calibration. Is this primarily for temperature? If so, surely pointless to do this immediately after taking the bike outside - perhaps wait 10 mins for the PM temperature to settle?
4. Minor point: I can't see any logical reason why a PM would take several days to settle down? Just maybe a pedal-based PM will tighten in the cranks over time but I'd imagine the first ride should suffice and the Assiomas at least say they're not sensitive to installation torque (perhaps unlike some earlier PM pedals).
I just did my first outdoor crit race on Sunday just gone and having a power meter was pretty useful. I knew how much I could roughly do for 1 hour (in reality you struggle to reach FTP set from your 20 min test) and used that as target. I had 5 sec avg power showing along with the ride average as well the race duration so I could figure out pacing and know when I was going too hard.
How the Hell did Merckx .. get so fast on the bike .. without all that 1st world gear ...
You can do so much for your fitness without any measurement. If you're super rich then by all means buy the gear, it does help.
I am starting to think that power meter has been highly overrated.
@@urwahmunir5334 over-rated perhaps, it's definitely not the magic bullet it's often sold as. You have to pair it with a lot of experience, either your own training history, or the experience of a coach.
@@urwahmunir5334 it's overrated if your not an active racer. Have a co-worker whose an ex pro and he just told me to ride and ride alot...condition the body to get used to long rides and speed builds up. He's best advice was to commute to work. Make your weekdays as training and weekend your race day with friends.
Great vid, wished this came out when I got my first power meter.
You wanna come try the cambrian sportive in September. They have a big dog route that is 104 miles and 10,000ft elevation including bwlch y groes
8:00 Dave is growing wings (look at the shadow) 😉
Hi David. Very interesting video. It would be nice a video about the specifically training in order to improve the FTP (series or similar). Regards.
Hilly event! Try the Death ride in California it's BRUTAL!
I wonder how runners assess their improvement in performance without a powermeter 😐
Stryd
Same as cycling, there are powermeters for running. The difference is they don't cost thousands of dollars. Garmin run pod can be had for 50 usd. Cycling is a money pit.
Thanks. Really helpful. I’m mid sixties. My HR average seems high averaging 140bpm and peaking in the low 170bmp. Though I feel ok at this level. I’ve been thinking about either a power meter or a Kickr, I already use a Roam. I’m leaning towards the Kickr at the moment. To help understand more about me, but to use for consistent training. Any thoughts would be helpful thanks. On a good day, I’d average around 30kph on the mixed elevation of Richmond Park. Which is probs ok for my age.
Very well explained! Because of the calibration: Can I also calibrate the powermeter indoors (21° C) when it is much colder outside (at the moment here in Bavaria approx. 5-10° C)? Or do I have to repeat it outside?
I do not need a powermeter to improve . I am listening into my body . To improve my speed, i ride faster. Ride 80% Slow and 20% fast . Thats all
Because getting faster is all that matters.
I'm also doing the Fred Whitton this year, David, so hopefully see you there! Any recommendations on a plan to follow without spending much money? Cheers.
The Fred Whitton website has a plan to follow. It's quite basic but has all the right ingredients to get you prepared.
Honestly, I'd rather buy another bike for the price of a power meter
so true!
I know that helmet is great but how many "IBEX 2.0"´s do you have??? Just joking! Cheers!
Just the one!
A power meter has not made me faster. It just tells me that I'm slow. Riding your bike more and pushing yourself to the brink of passing out is what will make you faster. Then do it again the next day.
That's not how you get faster; that's how you get slower. Doing that will exhaust your muscles and the fatigue will harm you the next time you go for a ride. Measured training with an adequate amount of rest days between harder efforts is the better way to go
😄