Triathalon training in the UK. Training Bible.

Friday 26 February 2010

What is Critical Power?

What is Critical Power?
Nick de Meyer TBCUK Master Coach


This is a question I have been asked many times as a coach I hope this posting helps to simplify what it is and how it relates to other, better known measures, like heart rate.

Let’s backtrack a bit and answer the question: What is power? Power is an excellent method of measuring exercise effort or intensity and has become the most important measure with professional cyclists in particular. It is favoured by the pros because it is seen as a more accurate measure of performance. It is normally measured in Watts and, like heart rate, can be used in percentages of its maximum output to define training zones. Power measurement is immediate and doesn’t have the delays associated with heart rate. No sooner you push harder on the pedals it registers wattage, where as heart rate does not respond instantly to effort, it usually is delayed for 15 to 20 seconds.

To measure power you need to fit a power meter to your bike, there are now a number of these devices around and are becoming much more accessible. In the next few years you will see almost every road bike fitted with a power meter as the technology is refined. (You heard it here folks!)

In essence, Critical Power (CP) is a method to measure your power output. It’s basically the highest average power you can hold for a particular period of time. Just like training at different heart rate levels can improve your overall fitness; training at different CP levels will do the same. Dr Andy Coggan the brains behind the methodology developed CP zones from 1 minute to 360 minutes (seen in blue on the attached table). As you adapt and get stronger and fitter from following your training programme, these numbers will improve, relative to the goal of your training plan, and dependent on which phase of training you are in.

CP 60 and Lactate Threshold
This is the wattage number that triathletes find most useful. Most of us involved in competitive Triathlon or Cycling will have heard about Lactate Threshold (LT), no doubt we will have all felt it on a tough ride. This is the point when we are riding when there is a rapid rise in the blood lactate level. It’s when the body's rate of lactate production exceeds the rate of lactate clearance. This causes that burning feeling in the muscles and can cause a slowing of our pace. This level of intensity can be maintained in a typical standard distance triathlon race or 25 mile cycling time trial and in some cases a bit longer. For this reason, and the fact that it is very sensitive to training status, LT is a very valuable piece of information for planning training intensities and race pacing strategies. This Lactate threshold level represents critical power for 60 minutes or Functional Threshold Power as it sometimes known. All our training zones are then based on % of this number.

How can I use this?
To establish your baseline “Functional Threshold Power” (FTP) you need a power meter or turbo with wattage. Warm up well and then start a 10 mile or 30 minute time trial. Hit your lap button after 10 mins and record your highest average wattage. Then subtract 5% from that total. The reason that we are subtracting 5% of the watts from your 20 minute test is that FTP is defined as the highest average wattage or power that you can maintain for 60 minutes. Most athletes have a hard time focusing for 60 minutes on a maximal effort and those that can, learn very quickly that a 60 minutes time trial is not that much fun! Testing at 20 minutes is more realistic in terms of getting athletes to do more regular and higher quality tests. Use it every 4 weeks or so to chart your improvements. Use the % in red seen in chart below to calculate your training zones as a % of your FTP:

Wednesday 24 February 2010

ED's Exploits - Feb 2010


Eamonn Deane, TrainingBibleUK's very own cycling legend shares his thoughts...


The Times they are a changing…

A couple of surefire signs that spring is round the corner: Firstly the advent of the Bournemouth Jubilee 100 mile reliability trial, the final ride in a series of four (the others being the 50mile, the 100km and the 75mile). From November through to February these tourist trials are very popular, with 121 riders signing on for the 50 back in November. The numbers drop off a little as the distances increase but with the recent addition of a 100km option, on the same roads as the 100 mile, the turnout is still high and there is always someone to ride with if you crave some company! Take each ride on its own and they are simple enough, however, to do all four over one winter always proves a challenge. There is an engraved medal for anyone who manages it. Sickness, punctures, mechanicals all take there toll. The ice this year broke more than a few riders’ hearts and dreams of that medal were put off for another year. Having been riding these reliability trials for quite a few years now, it always amazes me how unreliable some people are: not carrying enough fuel, only one spare tube and having no idea of the route seem to be the most common “crimes”.

Another sign of the changing season is the club dinners and prize presentations come to and end. I have been invited to a few over the years and was a guest at one recently but there is no such thing as a free lunch, a speech being required or even having to “sing for me supper”. I like the formality of these occasions, with the saying of grace and toasting Her Majesty, it is also an opportunity not just to congratulate those who have won trophies but to thank all those people who work behind the scenes, be it promoting events, marshalling or making the tea - without these people there simply would be no sport.

It has proved to be a challenging winter on the bike, with more than a few road rides turned into turbo sessions. Not sure what I prefer, the turbo session takes less time but you know it is going to be hard - there is no chance to skive like you can out on the road! Freewheeling is cheating!! I am lucky enough to have my turbo permanently set up in the garage with an old racing bike, ready to go. I have no excuse really. However sometimes this winter it has been so cold out there I have started my sessions with hat and gloves on. Love em’ or hate em’ turbo training works.

There are no short cuts in training for endurance sports, however lots of hard work will bring rewards, look for consistency, quality, and commitment and when the going gets tough just dig in and get on with it. Your training will work, it just won’t happen overnight!

One of my athletes, who’s training for London, came for his weekly massage having clocked up 131 miles in training. After he left I went out on the bike… well, I couldn’t have him running more than I’d cycled!

See you up the road,

E D



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