Training, power and cycling

Miguel Angel Saez

Bachelor of
Physical EducationMaster in High Performance Sports

training
GycteOps (•)
 POWER ""e=

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 Training, power and cycling

Power = Knowledge

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 Know/control
•Quantitative parameter
the effort
•It tells us how much we have trained, but not how we have done it

•Qualitative parameter
•It can be associated with the intensity of the effort,
not necessarily

•Quantitative aspect
•How many kilometers have we accumulated while
training?
•It doesn't inform us about how we have tried.

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 Know/control the effort
•The number of meters climbed that we have accumulated
•Partially reflects the intensity or degree of effort
•The greater the slope, the greater the physical
demands can be assumed

•The average meters climbed in one hour

•Indicator that estimates the intensity of the effort more
accurately than the gradient
•Only uphill, not valid for flat terrain

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 Know/control the effort
•Cardiovascular response/reaction to a given effort
•Modulated, basically, by the System
Autonomic Nervous System
•Reflects intensity and adaptation to
effort
•Qualitative

•Variable response; Does not always react

the same to the same effort
•Time lag
•It is not purchasable between individuals
•Does not measure performance

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 Know/control the
^ Attenuated reaction
effort
• Chronic fatigue (second phase)
• Low cadence
• Cardiovascular adaptation
^ Accentuated reaction • Medication
• Extreme altitude
• Heat
• Altitude (moderate)
• Detraining
• Dehydration
• High cadence
• Acute fatigue (first phase)
• Stress

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 Know/control the effort
- Force applied on the pedal (Nm) by speed, angle, cadence (rpm).

- Power = work done

- Power = direct manifestation of work capacity,

performance, fitness level

•Direct and qualitative measurement

- The most precise parameter of all those used to

determine intensity and performance

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Comparison between power and
fc

+ Direct measurement - Indirect measurement

+ Work done - Cardiac reaction to work performed

+ It manifests itself instantly - It manifests itself with a time lag

+ Hardly any external variables - Significant variability

- Technical complexity + Practicality

- High price + Relatively low price

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 Power, practical issues

Power, measured in Horsepower x second 1

Horsepower (HP) = 746 watts/s (w/s)

André
Greipel
140 hp 1,500 watts
106,960 watts

_üET
3 hp Lance Armstrong 450
2,292 watts watts

Shane
Perkins
training 2,200 watts
Power, practical issues

Alpe d'Huez climb (TDF)

1995 Miguel 2001
Indurain 38'10'' Lance
500 w 78 kg Armstrong
6.41 w/kg 38'01''
450 w
70 kg
6.43 w/kg

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 Power, practical issues

Power to weight ratio, true

comparable performance André
Greipel 1,500
w 75 kg 20
140 hp w/kg
104,440 w
1300 kg
80.3 w/kg Lance
Armstrong 450
w 70 kg 6.42
3 hp w/kg
2.238 w
75 kg
29.84 w/kg
Shane
75 + 70 kg* Perkins
15.43 w/kg 2.200 w
89 kg
24.7 w/kg
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 Power, practical issues

• The average power generated by trying our hardest for one hour

• Ability to maintain peak performance in a sustained effort

• Critical power point or level

• It is the reference point for establishing training bands.

• Determination by UPF test

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 Power, practical issues

UPF Test

•20' of constant
effort at
the maximum of
our capacity

•Average
power obtainedx
0.92-0.95

390 w average (20')

/ 390 x 0.92 = 358 w
Power threshold 358 w / Relative power threshold (70 kg) 5.1 w/kg

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 Power, practical issues

Area Concept Description

7 Power
“To death.” Sprints, starts lasting very few seconds. Maximum
power.
6 Acidosis

1
“Taste of blood.” Maximum efforts from 30'' to 3'. MTB
departure, road starts.
5 Vo2Max
“Out of point.” Maximum efforts of 3-8'. Very high effort. Can't
talk
4 Threshold
“Go with the hook.” You can't speak comfortably, choppy.
Heavy effort.
3 Rhythm/Tempo
Fast pace, but bearable. Concentration. I don't feel like talking,
but it's still possible.
2 Background

1
Long distance. “Marcheta”. You can talk without too many
problems

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 Power, practical issues

1 Regeneration Easy shooting. Release your legs. Normal conversation

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Power, practical issues

Triathlon Bike
Modality distance % Average UPF in
competition

Sprint 10 km 100-105%

Olympic 40 km 95-100%

Half Ironman 90 km 80-85%

Ironman 180 km 68-78%

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Power, practical issues

Double Ironman 361 km 56-70%

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 Power, practical issues

Power is time dependent

Performance (power generated) over

certain periods of time defines our
power profile, our profile as a cyclist.
Wat

Simple way to know if you are a

sprinter, time trialist, criterium racer,
roller or climber. If you are a long-
distance or power cyclist.

Allows you to know the effects and

adaptations to training

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Power, practical issues

Values in W/kg for 5'' (Peak power)

Male Female
Pro International 22 w - 23.9 w 18 w - 19.4 w
Cyclist
Pro Cyclist 20 w - 21.9 w 16.5 w - 17.9 w
Excellent 18.5 w - 19.9 w 15 w - 16.4 w
Very good 17 w - 18.4 w 14 w - 14.9 w
Well 15 w - 16.9 w 12 w - 13.9 w
Moderate 13.5 w - 14.9 w 11 w - 11.9 w
Fair 12 w - 13.4 w 10 w - 10.9 w
Untrained < 11.9 w < 9.9 w

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Power, practical issues

Values in W/kg for UPF (average in 1h)

Male
Female
Pro Cyclist Int 5.75 w - 6.50 w 5.00 w - 5.70 w
Pro Cyclist 4.50 w - 4.99 w
Excellent 4.60 w - 5.14 w
5.15 w - 5.74 w
4.00 w - 4.49 w

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Power, practical issues

Very good 3.50 w - 3.99 w

Good w - 3.49 3.50 w - 4.09 w 3.00
4.10 w - 4.59 w
w Moderate
Fair w - 2.49 2.50 w - 2.99 w
w Untrained
2.90 w - 3.492.40
w w - 2.89 w 2.00
< 1.99 w
< 2.39 w

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Power, practical issues

Sprinter, power Criterium, launcher Time trialist,

Short distances Medium distance long distance

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 Power, practical issues

Concept that corrects average power upwards to provide a more accurate

measure of physiological load. It contemplates, among other aspects, the
oscillations

15'57'' / 371w avg / 388w norm 17'31'' / 326w avg / 402w norm
173pm / 25.8 km/h 160pm / 22.9 km/h

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Power, practical issues

• It allows for much

more precise
knowledge and
analysis, especially
in non-continuous
efforts.

• Not very interesting

in constant pace
tests (flat time trial)

• It can be taken as a
“target” training figure

training
 Power, practical issues

High force Low High strength

speed Starts, High speed
climbs of Attacks, sprints
considerable slope Energetic
pedaling above
the threshold

Agile pedaling.
“Social” pedaling. Competitions or
Little effect on the training on
body Low wheels
strength Low Low strength
speed High speed

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 Power, practical issues

• Allows to analyze the neuromuscular impact

• Analyze the relationship between strength and speed of each individual

• Identify the optimal cadence for each cyclist (identify the trend in fiber composition
and distribution)
muscular)
• Explains the reasons for “individualized cadences”

• Allows you to train in the ideal strength-speed ratio ranges for certain events

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Power, practical issues

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Power, practical issues

Tdf

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Power, practical issues

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Power, practical issues

MTB

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Power, practical issues

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Power, practical issues

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Power, practical issues

1'x1
'
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Power, practical issues

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Power, practical issues

30''x1'

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Power, practical issues

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Power, practical issues

CCAT CRI

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 Power, practical issues

° • • style । rpm kph c Graph

_ Entire Workout (0:31:08

+ 0:00:00, •• m, 43.7 kph (01:22 min/km), 346 Watts. 98 RPM, 533 m, •• C

Peak 2 sec (813 Watts)

Peak 5 sec (651 Watts)

70-4

693 Peak 10 sec (565 Watts;

682

671
Peak 12 sec (561 Watts;
660
Peak 20 sec (550 Watts;
649
538 Entire Workout
627
Duration 0:31:07(0:31:08)
616 Distance 22.66 km 646 kJ
605 Work TSS 59.3 (1.078)
NP 350
VI 1.01
6 70
572 He. Gain 212 m -208 m
26 El. Loss 0.0%
561
Grade
550

539
VAM 408 meters/hr
W/Kg 5.18 Watts/kg

506
Mln Medla Max
495
Power 0 346 98 894
Cadence 43.70 177
Speed 0.00 01:22 70.5?
0:03 0:04 0:08 0:09 0:10 Step 00:5:
533
646
Elevation 474 26
28
Temperature 25

C
training C
A
T
 Power, practical issues

ENEKO
LLANO 700 watts
S 9.72 Eneko Llanos Kona
MAX watts/kg
WATTS 2008
270 watts
Av WATTS 3.75 watts/kg
TURNAROUND
AT HAWI

TIME IN DISTANCE
SADDLE COVERED

KJ OF TOTAL
WORK

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 Power, practical issues

1 U/1 3/07 U8:UU-1 3:02 WoltgeyRace 5:UEh 49bEK- 1 81 km C Wolfgang I euchner 823

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Power, practical issues

powerarop or
stor

Vk M

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Power, practical issues

Selection Selection
0:00:00 - 4:37:54 0:00:00 - 4:35:03
Tool Time: 4:37:54 Total Time: 4:35:03
Moving Time: 4:3717 Moving Time: 4:34:21
Distance 111.69 mi Distance' 111.54 mi
Energy: 4409 KJ Energy 4626 kJ
TSS: 282 (0.78) TSS. 285 (0.79)
NP: 281 MP: 292
V 1 06 V 1.04
Gain 3162 ft Gain. 3054 ft
Loss: - 3076 ft Loss: - 3035 ft
Grade 0.09 Grade 00%
VAL: 209 VAM 204
WiKg: 37 WnKg: 4.0

Ma To ML- M- Avo MAK

Power (Watts): 0 265 627 Power : Watts l: 0 281 645
Speed (mph): 75 242 48.8 Speed ■ mph 00 24.4 47.0
Pace (minimum): 08:03 02.29 01 14 Pace (min/mi): 99.99 02.28 01.17
Cadence (rpm) 20 74 132 Cadence (rpm) 9 91 128
Elev(m: -16 188 578 He (m: -5i 162 580
Temp (F) 73 80 86 Temp (F): 77 87 99

Luke McKenzie Pete Jacobs

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 Power, practical issues

• » » ! style rpm
Jncheck All
4- 0:00:00, - m, 39.8 kph (01:30 min/km), 266 Watts, 96 RPM, 54 m, - C
□ Lap#l (2:07:50)

1 Full Workout (2:07:52)

□ Peak 2 sec (1075 Watts:

| | Peak 5 sec (1007 Watts;

| | Peak 10 sec (935 Watts;

| I Peak 12 sec (916 Watts;

| | Peak 20 sec (833 Watts;

Entire Workout
Duration 2:07:46(2:07:52)
Distance 84.70 km
Work 2039 kJ

TSS213.8 (1.004)
NP326
VI1.23
B. Gain764 m
B. Loss-780 m
Grade-0.0%
VAM359 meters/hr
w/Kg3.98 watts/kg

Min Avera Max

Power 0 24 ge 266 1148
Cadence 96 196
Speed 0.00 39.78 61.08

GC Les Corts
Bike
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 Power, practical issues

Store Forums | Help Miguel

Bike training
Archive IN THE PELOTON, WITHOUT Mayor
IN THE PLATOON, CONSTANT ATTEMPTS IN PLATOON, CHASE OPTIONS TO CATCH THE
User acted ON A GETAWAY levationESCAPE "A BLOCK" BREAK, "ON WHEEL"
ReporterUNCONTROLLED RHYTHM, "WHIP"
1222 watts average —261
276 watts average 352 watts 301 watts average watts normalized
normalized 321 watts normalized 93 rpm SFuw TI YD:
93 rpm 95 rpm :k All

IH
| Peak 5 sec

I Peak 10
yes

Distance
2035

326

764
-780

3.98

Cadencio 24
DOO

Elcvaclon 36
23

TSS

■rvi

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Power, practical issues

AND. Galr
He. Loss
Grade
VAM
WVFKE

GC
Les
Cor
ts

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Power, practical issues

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Power, practical issues

Mont Ventoux

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Power, practical issues
Power, practical issues

QH

Bike training
 Power, practical issues

Books
“Training and Racing with a powermeter”
Hunter Allen & Andrew Coogan
Ed Velopress

“The Power Meter Handbook: User's guide for Cyclists and Triathletes”
Joel Friel
Ed Velopress

Internet forums
Spanish Power:
http://groups.google.com/group/spanishpower/topics?hl=es&pli=1
Wattage:
http://groups.google.com/group/wattage
Power, practical issues

Bike training
 Power, practical issues

PowerTap (CycleOps)
• 1998, USA

• Located on the rear hub

• Lightest meter on the market (January-2012)

ANT+ OycieOos 0

• From €899

training
 Power, practical issues

Team Triatló Calella:

(exclusive for clinic attendees) (For one
week)
20% off, G3 hub wheels
15% discount
Hubs, PRO hub wheels

training
 Power, practical issues

2.499 euros
1,999 euros

3.149 euros

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2.519 euros

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 Power, practical issues
Training, power
and cycling

Thank you for your attention,

www.biketraining.es
[email protected]

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