Power versus Heart Rate Training...
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Training with HR is IMO, misunderstood and incorrectly promulgated as a training method by many writers in the sports world. When you train with HR, you are really training by RPE while using HR to assess your current physical condition. Much of the time HR will give a reliable indication of aerobic/anaerobic stress. But it contains a lot more information than that which may cause some to characterize it as unreliable. That's a feature, not a bug. If I had to choose one, I would rather ride an event by HR than by power. HR reports on how you are doing and that's critical information. You want to know if it's going right or if something is going wrong, and if so what is it and what do you need to do to fix it. Power and HR together would be the best.
As a little for-instance, I do some long intervals on my rollers (with resistance). So I'm doing them essentially by power, because I hold speed and therefore power constant. I also watch HR. From HR I can tell if what I'm doing is a good idea given my current training state. If my HR is running way low, I will normally back it off and do the workout at a lower effort. If my HR is running high, I know to go for it. I can also assess my training state by watching HR drift, the object being to have little or no HR drift, etc.
HR is a great tool, but it's not the same as power.
As a little for-instance, I do some long intervals on my rollers (with resistance). So I'm doing them essentially by power, because I hold speed and therefore power constant. I also watch HR. From HR I can tell if what I'm doing is a good idea given my current training state. If my HR is running way low, I will normally back it off and do the workout at a lower effort. If my HR is running high, I know to go for it. I can also assess my training state by watching HR drift, the object being to have little or no HR drift, etc.
HR is a great tool, but it's not the same as power.
Can you explain the dynamic of backing off on power if your HR is low relative to the watts you are training to? It seems somewhat counter intuitive. Isn't the goal of improved fitness to lower HR for a given wattage and therefore if your HR is tracking low for a given wattage, why wouldn't there be more room to run and go for it under this circumstance?
Also can you describe what is the difference between little/no HR drift and what you consider too much HR drift?
Thanks
Last edited by Campag4life; 05-15-14 at 04:46 AM.
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Can you explain the dynamic of backing off on power if your HR is low relative to the watts you are training to? It seems somewhat counter intuitive. Isn't the goal of improved fitness to lower HR for a given wattage and therefore if your HR is tracking low for a given wattage, why wouldn't there be more room to run and go for it under this circumstance?
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Who trains with power but without HR? "Training with power" means using HR; it's not proper any other way. The discussion cannot be framed as either heart rate or power. You can ask the question whether HR or power guides your training regimen and goals, but HR is never off the table. It's a critical element of power based training.
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Who trains with power but without HR? "Training with power" means using HR; it's not proper any other way. The discussion cannot be framed as either heart rate or power. You can ask the question whether HR or power guides your training regimen and goals, but HR is never off the table. It's a critical element of power based training.
Last edited by Campag4life; 05-15-14 at 07:20 AM.
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For me it depends on the type of training/riding. For threshold intervals and beyond, I prefer to train to power level. HR just doesn't respond fast enough. For Zone 2 work, I'll use either (HR on the road, power on the trainer). For Zone 3 I don't use either. Those are usually my group rides and I just ride with the group and have fun. On those rides my goal is to average Zone 3, but I'm not the least bit worried about spending some of the time at a higher or lower zone. Does that cost me some training efficiency? Perhaps. But if it's all structured training it starts to feel a lot like "work" and that's not why most of us got into cycling
Another thing I wanted to mention - you don't need an expensive power meter to train with power. Many stationary trainers have a reasonably consistent speed : power curve. Kurt Kinetic is one of the better in this regard, but others have stepped up their game and have this data available for their trainers as well. If you do your interval training on a stationary trainer, you can just compute the speed(s) that will get you the power outputs you want. Yes, there are all kinds of error/uncertainty factors, but it's still an improvement over using HR alone.
Another thing I wanted to mention - you don't need an expensive power meter to train with power. Many stationary trainers have a reasonably consistent speed : power curve. Kurt Kinetic is one of the better in this regard, but others have stepped up their game and have this data available for their trainers as well. If you do your interval training on a stationary trainer, you can just compute the speed(s) that will get you the power outputs you want. Yes, there are all kinds of error/uncertainty factors, but it's still an improvement over using HR alone.
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For me it depends on the type of training/riding. For threshold intervals and beyond, I prefer to train to power level. HR just doesn't respond fast enough. For Zone 2 work, I'll use either (HR on the road, power on the trainer). For Zone 3 I don't use either. Those are usually my group rides and I just ride with the group and have fun. On those rides my goal is to average Zone 3, but I'm not the least bit worried about spending some of the time at a higher or lower zone. Does that cost me some training efficiency? Perhaps. But if it's all structured training it starts to feel a lot like "work" and that's not why most of us got into cycling
Another thing I wanted to mention - you don't need an expensive power meter to train with power. Many stationary trainers have a reasonably consistent speed : power curve. Kurt Kinetic is one of the better in this regard, but others have stepped up their game and have this data available for their trainers as well. If you do your interval training on a stationary trainer, you can just compute the speed(s) that will get you the power outputs you want. Yes, there are all kinds of error/uncertainty factors, but it's still an improvement over using HR alone.
Another thing I wanted to mention - you don't need an expensive power meter to train with power. Many stationary trainers have a reasonably consistent speed : power curve. Kurt Kinetic is one of the better in this regard, but others have stepped up their game and have this data available for their trainers as well. If you do your interval training on a stationary trainer, you can just compute the speed(s) that will get you the power outputs you want. Yes, there are all kinds of error/uncertainty factors, but it's still an improvement over using HR alone.
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Actually chad, you frame my question perfectly. Who trains with power and without a companion HRM? Probably a very small sample of riders because of reasons stated. But conversely, how many train with HRM and without power? I would say the vast majority. Part of it is economics but believe the core reason is training still comes full circle to how much stress you are applying to your heart. That was the basis for my question and you answered it implicitly. Not to diminish the good feedback of power as others have stated...but what I am hearing is training to power without HR can be perhaps detrimental because a low HR relative to give power output is a telltale that the rider is fatigued and continuing on this path is perhaps counterproductive to improvement.
Therefore, for me, HR has no impact on my training regimen, by which I mean either I, or my coach, pick the workout based on other factors, never HR. Whatever my HR is in the midst of the workout, that's what it is, and I nonetheless try to hit my power goals. If, in reviewing the ride data, I missed my goals, we look at HR for clues as to why. If I'm consistently overachieving, we look at HR to see if fitness suggests it's time to move up FTP.
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I suppose that raises the question if HR is the only to tell if one's fatigued. Me? I know how I feel, and go by that, but often, once I get into the workout, I put out a harder effort (i.e. more power) than I might have thought was possible at the outset.
Therefore, for me, HR has no impact on my training regimen, by which I mean either I, or my coach, pick the workout based on other factors, never HR. Whatever my HR is in the midst of the workout, that's what it is, and I nonetheless try to hit my power goals. If, in reviewing the ride data, I missed my goals, we look at HR for clues as to why. If I'm consistently overachieving, we look at HR to see if fitness suggests it's time to move up FTP.
Therefore, for me, HR has no impact on my training regimen, by which I mean either I, or my coach, pick the workout based on other factors, never HR. Whatever my HR is in the midst of the workout, that's what it is, and I nonetheless try to hit my power goals. If, in reviewing the ride data, I missed my goals, we look at HR for clues as to why. If I'm consistently overachieving, we look at HR to see if fitness suggests it's time to move up FTP.
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I think you captured my counterpoint. Its clear more information is better and that would include training with both power and heart rate to assess this symbiotic relationship. I understand the good points that Drew made but also believe the flip side of training say with power without HR is perhaps as equally misleading.
Can you explain the dynamic of backing off on power if your HR is low relative to the watts you are training to? It seems somewhat counter intuitive. Isn't the goal of improved fitness to lower HR for a given wattage and therefore if your HR is tracking low for a given wattage, why wouldn't there be more room to run and go for it under this circumstance?
Also can you describe what is the difference between little/no HR drift and what you consider too much HR drift?
Thanks
Can you explain the dynamic of backing off on power if your HR is low relative to the watts you are training to? It seems somewhat counter intuitive. Isn't the goal of improved fitness to lower HR for a given wattage and therefore if your HR is tracking low for a given wattage, why wouldn't there be more room to run and go for it under this circumstance?
Also can you describe what is the difference between little/no HR drift and what you consider too much HR drift?
Thanks
I also do recovery rides on my rollers by HR. Sometimes after a couple of hard days, even though it feels easy, I know I'm going too fast. I haven't really suddenly gotten way stronger. My HR is just a little depressed. No harm done. Recovery rides can be done in quite a wide power band.
Say I do two 20' constant speed (power) Tempo intervals in my rollers. I like to see only 2-3 beats HR drift on the second interval. Or I do an hour of steady zone 2. When I'm in good form, I might not see any HR drift. That's once I've warmed up and my tires have warmed up, which takes about 20 minutes.
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As others have already pointed out, depressed HR means tired, so I don't "go for it." This is how many riders new to HR training get screwed up. They keep trying to train to HR even though they have more and more trouble hitting their numbers. Before they realize what's going on, they're way overcooked. Same thing happens to PM users who don't understand HR.
I also do recovery rides on my rollers by HR. Sometimes after a couple of hard days, even though it feels easy, I know I'm going too fast. I haven't really suddenly gotten way stronger. My HR is just a little depressed. No harm done. Recovery rides can be done in quite a wide power band.
Say I do two 20' constant speed (power) Tempo intervals in my rollers. I like to see only 2-3 beats HR drift on the second interval. Or I do an hour of steady zone 2. When I'm in good form, I might not see any HR drift. That's once I've warmed up and my tires have warmed up, which takes about 20 minutes.
I also do recovery rides on my rollers by HR. Sometimes after a couple of hard days, even though it feels easy, I know I'm going too fast. I haven't really suddenly gotten way stronger. My HR is just a little depressed. No harm done. Recovery rides can be done in quite a wide power band.
Say I do two 20' constant speed (power) Tempo intervals in my rollers. I like to see only 2-3 beats HR drift on the second interval. Or I do an hour of steady zone 2. When I'm in good form, I might not see any HR drift. That's once I've warmed up and my tires have warmed up, which takes about 20 minutes.
For example. Comparing your approach CFB to that of Chad...you iterate/revamp your Power training target on the spot as you monitor HR and if your HR is unusually low for a given power output, you reduce your power for that given training session because you are overcooked. Not what I hear from Chad. Chad only references HR after the fact and not during. He trains to power only and if power targets aren't met, he and his trainer will then look at HR as root cause after the fact. This is a philosophical difference. Two riders...both with access to power and HR metrics and a different approach.
One of the reasons I asked about the relationship between power and HR training is I suspected there to be a difference in technique employed between different riders which only stands to reason as no doubt there are not only different strategies to train but of course different power and HR targets for each of us based upon different fitness levels.
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In your other thread, you indicate that you like to ride hard. Power measurement will enable that personality trait. As cyclists, we decide how hard we want to train on any given day. The data generated by a power meter is very cool and interesting and provides a great record of fitness over time.
And I would not give pro riders too much credit per se. Sure they train hard and take risks but IMO, it is all about genetics. They are genetically predisposed to generate those power levels with the right kind of training. Without the genetics, it is not possible but it is definitely fun to watch and inspiring.
And I would not give pro riders too much credit per se. Sure they train hard and take risks but IMO, it is all about genetics. They are genetically predisposed to generate those power levels with the right kind of training. Without the genetics, it is not possible but it is definitely fun to watch and inspiring.
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Not sure if it's all about genetics. I read mark Cavendish books & he states that he's not genetically blessed like other riders (kittel, gripel,etc) hence efficiency & preparedness is his armor. Guy hates power meters and produces the least power as compared to other riders in TDF.
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Yap. In his books he states that, of all the riders in his team, he produces the least amount of power per stage. This is form his own admission in the book, just what i read.
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You might be right but the guy insists how he hates powermeters because he always has the lowest power output even during training. Has had numerous fights/disagreement with coaches who would insist his power output was pathetic and he needed to produce more power.
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One of the things learned by discussion is how different training sessions are crafted. I suppose it is like trying to apply science which turns out to be part art or philosophy difference between coaches or even riders.
For example. Comparing your approach CFB to that of Chad...you iterate/revamp your Power training target on the spot as you monitor HR and if your HR is unusually low for a given power output, you reduce your power for that given training session because you are overcooked. Not what I hear from Chad. Chad only references HR after the fact and not during. He trains to power only and if power targets aren't met, he and his trainer will then look at HR as root cause after the fact. This is a philosophical difference. Two riders...both with access to power and HR metrics and a different approach.
One of the reasons I asked about the relationship between power and HR training is I suspected there to be a difference in technique employed between different riders which only stands to reason as no doubt there are not only different strategies to train but of course different power and HR targets for each of us based upon different fitness levels.
For example. Comparing your approach CFB to that of Chad...you iterate/revamp your Power training target on the spot as you monitor HR and if your HR is unusually low for a given power output, you reduce your power for that given training session because you are overcooked. Not what I hear from Chad. Chad only references HR after the fact and not during. He trains to power only and if power targets aren't met, he and his trainer will then look at HR as root cause after the fact. This is a philosophical difference. Two riders...both with access to power and HR metrics and a different approach.
One of the reasons I asked about the relationship between power and HR training is I suspected there to be a difference in technique employed between different riders which only stands to reason as no doubt there are not only different strategies to train but of course different power and HR targets for each of us based upon different fitness levels.
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He certainly seems to be bragging about his 1580W number in this interview...Mark Cavendish Interview: Obsessive compulsive marauder - Cycle Sport
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"The attention to detail which goes into Cavendish’s sprints is quite incredible. He is well known for his scepticism of judging riders purely by their power outputs, and when he talks about his own methods of racing, it’s not surprising. Wattages are only a small part of a very long equation, although Cavendish’s reputed low numbers don’t look that low to us"
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Not sure if it's all about genetics. I read mark Cavendish books & he states that he's not genetically blessed like other riders (kittel, gripel,etc) hence efficiency & preparedness is his armor. Guy hates power meters and produces the least power as compared to other riders in TDF.
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It seems to be like people don't do enough to block his team from setting up a leadout. I watched stage 1 of tour of Cali and he had no resistance in front of him. Another team should sprint ahead and just try to clog up the lanes to give their own team a chance. It must be annoying for other teams to watch Cavendish sit in the peleton for 119.9 miles and then spring for 0.1 miles and win.
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Who trains with power but without HR? "Training with power" means using HR; it's not proper any other way. The discussion cannot be framed as either heart rate or power. You can ask the question whether HR or power guides your training regimen and goals, but HR is never off the table. It's a critical element of power based training.
I agree with this. Most people don't exploit the full potential of a power meter and use it almost like they would use a HRM. It shouldn't then be surprising that if they use it this way, the training effect won't be much different than using a HRM. This is why, for most people, accuracy and precision in a power meter really don't matter much, and you can pretty much get the same effect out of a Stages or iBike as you could a PT or SRM. Most people just train to raise their FTP and this is perhaps the least demanding use of a power meter. If all you are interested in doing is raising your FTP, you can probably do that pretty well with just a HRM, or just a wristwatch and a speedometer. It's when you start trying to focus in on specific goals or physiological systems then the precision and accuracy of a power meter matter. If you don't need or want to do those things then I think a HRM (or a wristwatch and speedometer) are probably fine.
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Because as a sprinter, he hides in the pack til they're ready for him, then unleashes an outrageous speed for the final stretch of the race.
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