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Deciphering Power Graphs

Old 05-19-08, 09:53 AM
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Mayonnaise
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Deciphering Power Graphs

Got my power tap, wko+, and "training and racing with power" book and am studying my efforts.

Lots of information; which is fun to get geeked out with.

Question for the people living with these for a season or two, what's the first thing(s) you look at after you download a race or training session? Do you find certain things more useful/insightful than others?
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Old 05-19-08, 10:36 AM
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It depends upon what the goal of the workout was.

For a sprint day, I'll analyze the bits in which I was sprinting, and disregard much of the rest.

For TT efforts I'll look at how well I paced myself, etc.

For now, I'd just keep working out like you were pre-power meter for a little while, and use the meter to analyze, post ride what you were able to do. If for example you wanted to do an L4 ride, but analysis of the data shows you had a stochastic ride and spent too much time doing L2 and L5 work, then maybe that's something to focus on.
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Old 05-19-08, 10:41 AM
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Originally Posted by Mayonnaise View Post
Got my power tap, wko+, and "training and racing with power" book and am studying my efforts.

Lots of information; which is fun to get geeked out with.

Question for the people living with these for a season or two,
what's the first thing(s) you look at after you download a race or training session? Do you find certain things more useful/insightful than others?
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Old 05-19-08, 10:58 AM
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Well, Coggan's book covers pretty well what you'll want to study. I always go through and drag-select intervals for certain efforts (intervals, a bridge during a race, a TT, a climb, etc.). Keep notes of everything interesting that happened during the ride -- especially if you got dropped. It might help to set a grid line at your FTP and look at all the fat spikes above it (those are possibly "matches" you burned). As you review files in this manner, you'll learn what to make of them.
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Old 05-19-08, 12:01 PM
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Originally Posted by waterrockets View Post
As you review files in this manner, you'll learn what to make of them.
There you go. Sometimes I don't look at anything, sometimes I spend half an hour looking at everything.
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Old 05-19-08, 02:47 PM
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Originally Posted by Mayonnaise View Post
Question for the people living with these for a season or two, what's the first thing(s) you look at after you download a race or training session? Do you find certain things more useful/insightful than others?
This is a very good question to ask. However, you should ask yourself this question BEFORE each training session, not after.

In other words, know what you're target for the workout is, and try to make the file look like you want it to. If you're doing sprints, shoot for max 5s, 10s, 20s power. If you're doing intervals, know your target power and shoot for steady power output for the interval. Make sure your power does not fade as intervals progress.

Train smart.

Races are completely different. Depends on what happened in the race.

Last edited by tyrade; 05-19-08 at 02:47 PM. Reason: typo
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Old 05-19-08, 03:00 PM
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Originally Posted by tyrade View Post
If you're doing intervals, know your target power and shoot for steady power output for the interval. Make sure your power does not fade as intervals progress.
Note that not all interval workouts are designed this way. Sometimes I try to have higher power on each interval until I'm done, and sometimes I essentially do an MMP test on the first interval, fade heavily for the 2nd, then go steadier after that.

Coggan says to stop the workout if your power for an interval drops below 90% of the 2nd interval, which would indicate some planned decline.
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Old 05-19-08, 03:01 PM
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I thought Coggan says XX% of third interval... No?
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Old 05-19-08, 03:04 PM
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I'll have to look it up. Could be.
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Old 05-19-08, 03:11 PM
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Originally Posted by ElJamoquio View Post
I thought Coggan says XX% of third interval... No?
I suspect it wasn't Coggan at all but Hunter. After all, it is Allen and Coggan.
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Old 05-19-08, 03:12 PM
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man, so I got the whole thing wrong?

Were they at least talking about intervals?
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Old 05-19-08, 03:18 PM
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What was who talking about? Where am I, and why am I in this handbasket?
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Old 05-19-08, 04:16 PM
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I look at either sprint bits (if I sprinted) or "plateau" bits if I did any sort of a steady effort. I like that I can select a few minutes of time and see avg HR, power, etc. This is for training since I only go out and do either sprints or efforts. Or go easy, in which case I see how ridiculously slow/easy I went (like 80w avg, 115 bpm avg).

After a race, I look for 20 min power (since someone asked me about that), avg/max power, and avg/max HR. Usually, based on looking at the power and HR numbers you can either confirm it really was a hard race or decide that, on that day, the legs just weren't working.

Racing numbers for me are just "gee I wonder how hard I went" but they're the ones I like looking at most.

cdr
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Old 05-19-08, 05:44 PM
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I check average wattage to make sure that I was where my pre workout target wanted me to be. I usually then look at the TSS to make sure that I got enough training stress. I will look at any intervals and make sure that I did not drop too much or if I did, at what point? Did I negative split the workout, pushing harder as I went through, or did I overextend? Was my cadence mostly in the 95-105 zone? How did my HR respond to intervals/recovery? How was my HR in comparison to similar workouts in the past? I actually look for quite a few things, but these are the basics.

Oh, and I always look for bad data (spikes of 2000 watts for one second or a HR of 240) and clip them from the workout.
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Old 05-19-08, 07:40 PM
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this is what the coach is paid to do. Every time I think of dropping my coach, I think, I'd have to actually worka t analyzing all this stuff.
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