"The 33"-Road Bike Racing - how might i benefit from having a power meter?

I'm a Cat 5, just a few races in, but it's been suggested to me that i get a power meter to improve my training.
I'm not looking to fred out here; if it's the kind of thing i should wait on, that's all good.

What do you think?

A PM can be a tremendous training tool. If used properly. Hiring a coach who is experienced would help you maximize the tool. ymmv.

to answer your question, ceratinly you could benefit in every way.

It's not critical. Just like it isn't critical to have a HRM or even a cyclocomputer. It helps though, esp if you use the data you collect in a constructive way.

My teammate, a 3 who beats me regularly in very hard training races, has just HR/speed/cadence. He's considering a PM but he's made it pretty far without one.

PMs give you power data, which is kind of useful if you're doing time trials, road races, or if you're doing marginal in sprints.

It can also deceive you. A lot of riders I know throw around FTP numbers in the 300-350 range. Mine is in the low 200 range, which is in the untrained or Cat 5 area. My peak is in 1200 range, which is not a very high number. In hard races I'll average 200 watts. In more manageable races I'm doing 160-170 watts, which, if I did that just on my own, would net me about 16-17 mph. Coincidentally that's about my average speed in training.

Last year I stopped going for races because I didn't want to get forcibly upgraded from 3 to 2, and then, at the end of the season, got my upgrade. I'm no Cat 2 monster now, and in fact I'm weaker and heavier than I was last year. I can still be Cat 2 pack fodder; I haven't really gone for a real sprint yet.

If you can time trial at 22 mph for an hour, 32 mph for 40 seconds, and sprint up to about 40 mph, you can be a Cat 2. You don't need a power meter to test those numbers. After that it's all about racing smart, and that you can't measure easily with any kind of meter.

If understood and coupled with structured training and good software it's the best training tool out there.

Benefits include tighter parameters for training, tracking of training loads, tracking of improvements or regression, race review (particularly helpful in time trials), and a greater safety net against over training.

If not understood and coupled with structured training and good software it's a really expensive cyclocomputer and brag-o-meter.

It can also deceive you. A lot of riders I know throw around FTP numbers in the 300-350 range. Mine is in the low 200 range, which is in the untrained or Cat 5 area.


100% agreed. I always wonder why I'm "faster" and do better in races than my competitiors who give an FTP# 50-70 watts above me.

Part of that (assuming the number is truthful to the person giving it) is people who can test well, or test under ideal circumstances, or IMO use the 20min x .95 FTP tester (inaccurate).

So the Powermeter's greatest value is in the interpretation of the data in a manner that is useful for performance improvement. Which is where a good coach comes in. One thing I like about my coach is that my FTP is not set from tests, but from actual racing - my best hour of racing this year is my FTP. I had to earn progress in FTP by actually doing it in a live environment.

There's also a lot to be said for stronger guys who can get away with racing like boneheads because they're strong. If you're a one trick pony, you have to learn to be patient and play your cards right.

Thanks for the responses.

My situation - I thinking could be pretty decent, but I'm really in need of more challenging solo training. I'm in starting with a coach, but Most of it I do myself. If this could help me with solo race training, that would be interesting.

Also, how do you use the data during a race?

For all the power geeks.
Chris Horner's power data from Tour of California http://www.srm.de/index.php/de/srm-blog/strasse/639

or in English here http://translate.google.com/translate?js=n&prev=_t&hl=en&ie=UTF-8&layout=2&eotf=1&sl=de&tl=en&u=http%3A%2F%2Fwww.srm.de%2Findex.php%2Fde%2Fsrm-blog%2Fstrasse%2F639

Stage 1 TDF

http://s3.amazonaws.com/twitpic/photos/full/336251554.png?AWSAccessKeyId=AKIAJF3XCCKACR3QDMOA&Expires=1309636807&Signature=wONta63%2F6izglzMVMKA6ovNwEio%3D

It can also deceive you.

You only deceive yourself. Or delude. The number is what the number is. It's like using a tape measure to find you're seven foot tall then saying it deceived you because you're not in the NBA. It's a power meter. It's not a racing meter.

As for using data during the race, I mostly use it to gauge efforts during a TT or occasionally during a solo OTF or chase. Otherwise it's a black box.

Otherwise it's a black box.

+1

I rarely look at the SRM when I'm racing. I may glance down, to see if there are numbers registering (if not the pick up might have been nudged a bit), and sometimes to see if my HR is as high as I think it is.

I never do aerobic power efforts so the power reading is useless for me.

For curiosity I'll look at the speed.

I look a bit closer afterward, to see where I made the biggest efforts, and to see what happened before I got shelled (or placed).

But overall the PM is like a tach on an engine (for example). 5000 rpm. The number doesn't mean anything by itself. I never look at the PM and think "I can't do this, I have to stop". If I see a really high number I think "Oh, wow, so that's my true potential". So training at 166-168 bpm before blowing up meant that's what I expected, but then when I consistently saw 172-174 during a race, I didn't freak out and stop pedaling. I just raised my "max HR I will see" to the new number.

Hold on...I thought the purpose of the power meter was to brag about your numbers on the internet?

100% agreed. I always wonder why I'm "faster" and do better in races than my competitiors who give an FTP# 50-70 watts above me.



FTP is just one measurement (although it seems like the most common number to brag about). I ride/train with a guy who is roughly the same weight as me and his FTP is probably 40-50 watts lower, but he's got much better short-term power. He can always get a gap on me, but I can reel him back in pretty quick if he's by himself. On the other hand, I can't get a gap on him if he's paying attention (which he does because he won't catch me if I get away). We race together in crits sometimes and I wouldn't say either of us is much better than the other, just different.

To the OP's question, I think a PM is a great training tool and can be used strictly for motivation during solo training or can be the basis for a very structured program (or anything in between). If you like numbers, measurement, structure, goals, analysis, etc. as part of your training, it's hard to beat training with a PM.

I think the greatest asset of a powermeter is for solo training. You learn to pace your effort for the appropriate time. You learn to keep effort up when the terrain gets easier. You also see quantifiable gains.

And a coach is a good idea, but most coaches are just reading the same books that are available to you and me. If you're seriously considering a PM, you should also consider reading Allen & Coggan and Friel's books.

Allen & Coggan: http://www.google.com/products/catalog?q=training+and+racing+with+a+power+meter&hl=en&safe=off&client=firefox-a&hs=OGo&rls=org.mozilla:en-US:official&prmd=ivnsb&bav=on.2,or.r_gc.r_pw.&biw=1581&bih=881&um=1&ie=UTF-8&tbm=shop&cid=9059313144675509203&sa=X&ei=Z5EPTr6HHeiCsgKkm9m3Cg&ved=0CE8Q8wIwAA

Friel: http://www.google.com/products/catalog?q=cyclists+training+bible&hl=en&um=1&ie=UTF-8&tbm=shop&cid=14151227611690537430&sa=X&ei=nZEPTt6cHrSjsQKb3uCGCg&ved=0CFYQ8wIwAA

Ditto on what RacerX said about info during races. I don't use the PM during mass start races because I use a Powertap and would rather race my fancy wheels than have power data. In a TT, however, the powermeter (+ plastic wheel cover) is very valuable for pacing.

You'll learn quickly with a PM that how you feel and what you're doing aren't nearly as in sync as you think they are. This info is most useful in solo training and time trialing.

Tons of good info above.

The simplest and shortest answer I can give: It helps you learn WAAAAY faster (how to train and how to determine your strengths).

I do use mine in races - it helps me interpret what happened. I don't pay attention to it during a race though unless it's a TT situation.

I like being able to look at rides / races more objectively. It is just a matter of looking at the numbers to know if I had a good day or if others were just not going hard.

Other than TT's I don't look at it much while riding.

PMs are only going to be useful if you use it for solo training, and are interested in stats of things, such as cycling. If you were interested in HR data for instance, then you will also be interested in PM information and data. It's expensive so make sure you are going to be able to utilize the data to improve your cycling.

It really is useful for a bunch of little things, but there are three major reasons I'm glad I have a power meter: 1) You can look at your training schedule in a whole new way, utilizing TSS to see exactly how hard your ride was and how your fitness/form is improving/sucking. 2) Endurance/aerobic rides are actually that now. I used to struggle a bit on long rides solo going in the 3-4hour+ range. With the power meter I am able to stick in the range of 150w-200w (for my weight/threshold) and be able to last all day. Before, I'm sure I went way over that and was burning up and therefore struggling. 3) Intervals are actually done in the current power range now and increasing fitness to the max. No longer are you doing intervals where you THINK you are improving a certain aspect of your fitness, you KNOW you are. You can focus on the places that you are weak (find your weaknesses from power profile testing) or improve your best places even further.

Hope that helps some.

I use my PM to compare myself to myself .

I think my favorite use of it is pacing up a good hill for training 2x25's and dialing it into to an exact wattage and of course, seeing gains in power over time.
Also with vo2max efforts... even more difficult to dial that in by feel.

I use my PM on every race though. It is real interesting to see the numbers afterwards and you may get some "bests" from races.

I think the greatest asset of a powermeter is for solo training. You learn to pace your effort for the appropriate time. You learn to keep effort up when the terrain gets easier. You also see quantifiable gains.



+1

My power meter helped me train better, and in turn get better results. (then again so did Friel's book) Data during races was interesting, but never helped me during a race.

Ever since my pm pooped out a few months ago I've learned to live without it, and won a cat 3 crit with no data at all - sometimes the only data you need is where the rest of the pack is.

If you do get one, just remember to think in terms of watts/kg, not pure wattage.. A 220w ftp can be awesome if you don't weigh that much.

I might fix my pm at some point and do some tests to see where I'm at, but I've stopped missing it on ever ride.

All the above; plus, measuring aero and rolling resistance.

For all the power geeks. Chris Horner's power data from Tour of California

"Up to the mountain top finish on the Sierra Road Chris got together with Levi recent runaway Ryder Hesjedal (Garmin Team Cervélo) 3.2 km in front of the goal. Unfortunately, the data rate and thus the distance is not correct because of the speed sensor was not working properly. But this had no effect on the performance and which are remarkable: 434 watts (6.68 W / kg), cadence 74 U / min for 17 minutes are absolutely world class. It is not surprising that no one could follow him. This performance was enough not only to the stage win but was also the basis for the overall victory."

No faking that... hope he does well at the Tour.

Been using a PM for just over a year and I'm happy I got it!

It was the first step in becoming a stronger racer. The second step was finding a coach I could work with. Actually the PM really helped with the selection of a coach since it allowed me to expand my search beyond my immediate area, which can be a good thing. Around here a lot of the coaches use very similar methods and plans that are great for elite racers and people that have 15-20hrs a week to dedicate to the sport...Those of us that have limited time are screwed. I was able to connect with a guy out of Sacramento and the PM is an invaluable tool for our communication. He gives me a workout, I do it...There's no hiding, no faking, if I hit a number I hit it, if I don't, I don't...He knows...It's all motivation for me as I know I have no where to hide...

I race on the PM as well so that we have data to review. That data is also used to set future training plans.

I find the PM most valuable during the winter while I am on the trainer, during TT's and on training rides that involve long steady state efforts...

There's also a lot to be said for stronger guys who can get away with racing like boneheads because they're strong. If you're a one trick pony, you have to learn to be patient and play your cards right.

Seriously! I've known and watched a bunch of very talented people who are strong enough to win, so they never have to *learn* how to win. So once they get up to where they're actually racing with peers, they struggle mightily.

I can't help but wonder if there's a similar effect that can happen with low-level amateurs and power meters. Sure, they're helpful, but if you start by focusing too much on power and not on everything else that you ought to learn in Cat 5 and 4 - positioning, handling, basic tactics, how to ride through discomfort, etc - then you're missing out.

There's that, and there's the fact that for many at Cat 5, 4, and 3, some basic structured training will pay off so much. A power meter can provide lots of data and assist with very targeted, specific training, but you might not need that until you're a bit higher on the food chain.

Seriously! I've known and watched a bunch of very talented people who are strong enough to win, so they never have to *learn* how to win. So once they get up to where they're actually racing with peers, they struggle mightily.

I can't help but wonder if there's a similar effect that can happen with low-level amateurs and power meters. Sure, they're helpful, but if you start by focusing too much on power and not on everything else that you ought to learn in Cat 5 and 4 - positioning, handling, basic tactics, how to ride through discomfort, etc - then you're missing out.

There's that, and there's the fact that for many at Cat 5, 4, and 3, some basic structured training will pay off so much. A power meter can provide lots of data and assist with very targeted, specific training, but you might not need that until you're a bit higher on the food chain.

I think you're probably right - i think i'm going to wait until i upgrade out of Cat5 to get the meter. In my races I've been focusing on reading the race, staying upright, putting efforts in at the right time, etc. I've noticed that my fitness is improving anyway, so my results have been getting better without needing to be swimming in data. I imagine this will plateau pretty soon, and a more structured plan will be necessary.

Also: i use a Garmin 705. If i'm using a power meter, will the "calories burned" become accurate? As i understand it, you can do the math to get from watts --> calories.

Also: i use a Garmin 705. If i'm using a power meter, will the "calories burned" become accurate? As i understand it, you can do the math to get from watts --> calories.

With a powermeter, it calculates work done in kilojoules, which is an almost 1:1 ratio with calories, and therefore a very accurate source of calories burned in a ride.

With a powermeter, it calculates work done in kilojoules, which is an almost 1:1 ratio with calories, and therefore a very accurate source of calories burned in a ride.

very interesting, considering the Garmin vastly overestimates calories as it is.
i was talking about this with my fiancee, and she suggested that i set an alert for the number of calories in a cheeseburger, and track my workouts by cheeseburgers earned. pretty brilliant.

I've been using a PowerTap for more than three years now. I got it when I was a struggling Cat 5 who was getting lapped regularly. It's taken a long time, but I'm not competitive in 3/4 races and am amassing my Cat 3 upgrade points.

For me, a PM forced me to train more effectively. With HR, my HR would jump up and not come down, so I was not effectively hitting my training zones. But with power, I cannot fudge the numbers. A watt is a watt no matter how tired I am, what I had for breakfast or how recently I took my asthma medication, which sometimes makes my heart race. So, for me, the PM has been a great tool to make sure I am getting 100 percent out of my intervals.

As for the other comments about racing and handling and tactics, I generally cover the PM on group rides or switch to average power and speed, so I don't know exactly what I am doing, and I no longer race with my PM as I have nice race wheels now.

agreed with the poster above. that said, a watt is not just a watt as far as stress goes, even when you use power-based stress scores.

Doing a long Z2 ride in April and in July may net you similar training adaptations, but the stress on the body can be quite a bit more for the latter