Cycling power, often expressed in watts, refers to how much output is being made at any particular time. Other cycling measurements, like speed, may be affected by how windy it is, how much you’re going uphill or downhill, or how rough the road is. Power is so vital primarily because it reflects the amount of effort you’re making for a ride at all times, regardless of other variables.
Knowing About Power Meters
A power meter can be rated as a device that helps to measure the force the rider is using to pedal, applied to the bike’s pedal, crank, or wheel hub. The primary components used alongside any power meter typically are strain gauges, which help calculate force, and cadence, which calculates the pedal frequency of the person riding. For example, it measures 300 watts if you have 250 Newtons of power going to an application or system and you are pushing at a rate of 90 revolutions per minute.
Watts and Cyclist Effort
Watts are a significant part of how a cyclist’s intensity is measured. An average professional may ride a one-hour time trial with an average power output of around 400 watts of power . A casual cyclist may ride between an average of 100 to 200 watts of power . The watt number allows a person to develop exercises that fit into the zones you need to improve endurance, strength, or speed.
Training and Tracking Power
Training with a specific value can be used when wanting the work to be done in one or another power energy system. To increase anaerobic capacity, it is essential to train at about 90% of the maximum power output for 3 to 5 minutes, repeated at least 3 to 5 times a week. Max and fitness watts correspond in most cases to about the same multiplied by 1.2 . In this way, it helps train for energy output in both strength and endurance.
Real-World Examples and Applications
In racing, for example, a person should always try to avoid much higher watts as it may impact or break down by the end of the race. At the same time, one should not allow himself to do less work if he can travel sustained kilometers. In the recovery period, reduced or lower watts are used to track to avoid any injuries to oneself or others in the area by riding too much power.
Measuring and Monitoring Power Output in Cycling
A cyclist’s performance is determined by the power output; thus, measuring and monitoring it to understand how cyclists can improve their indicators plays an important role in training and racing. This paper offers an overview of the tools used to measure cycling power, their accuracy, setup, and data analysis, as well as practical recommendations for using such devices in cycling training. It is shown that while some of the devices tend to be more accurate and easy to install, others are more affordable and easy to move from one bike to another.
Key Tools for Measuring Power Output: Installation and Accuracy
There are several tools used to measure cycling power, and the primary among them are power meters . They are typically attached to the crank, rear hub, or pedal . While crank-based meters offer great accuracy and are “unaffected by environmental conditions,” pedal-based tools are more affordable and easy to transfer from one bike to another . The cost of power meters ranges from $400 to over $1500, and it is often determined by the precision and placement of the tool .
Setting Up a Power Meter
In order to ensure accuracy, a power meter should be properly installed and calibrated . Typically, a cyclist is required to attach the device to the bike and pair it with the display unit before performing the zero-offset calibration. The latter should be done before each ride as there might be temperature and pressure changes that affect the readings. Finally, the data collected can be used by some analysis software or apps used to review power-measuring performance over time. Typically, the indicator will display average power, peak power, and power curves, which might include 5-second, 30-second, 1-minute, and 5-minute peak power numbers . For example, during a certain training block, a cyclist training for power and sprints might realize that his/her peak power increased from 700 watts to 800 watts during a 20-second period.
Optimizing Training with Power Metrics
Training with power metrics enables cyclists to focus and enhance their physical capacities by adapting their training load and intensity by a wide margin. This approach provides a clear model for short-term sessions and long-term training plans.
Setting Up an FTP
In order to start using power metrics, it is first necessary to correctly establish the Functional Threshold Power . It represents the average watts a cyclist can hold for an hour and provides a basis for determining training intensity. Normally, it is calculated as 95% of the average power a cyclist can hold during a 20-minute maximal effort test . As most power-based training is based on determining the right zones, taking this step is crucial.
Creating Training Sessions
Once these data are available, it becomes possible to create training sessions for each of the determined power zones. These zones range from very light efforts 50-60% of FTP for recovery to maximal efforts over 120% of FTP for anaerobic capacity . For example, in order to improve endurance, a cyclist can train at 70-80% for several longer intervals, such as twenty minutes . The workouts can be designed with microcycles that focus on a separate set of attributes, from base endurance to peak power outputs. Given the cyclical nature of exertion, emphasis is typically put on a multiple-week training plan that includes different types of workouts. Through learning of adaptations, it is possible to maximize the benefit of each of these approaches.
Including Additional Intervals and Recovery
In a similar manner, it has been demonstrated that short high-intensity efforts, such as several 2-5 minute pieces at 90-105% FTP, can enable improvements in VO2 max and anaerobic threshold . However, these should be alternated with easier recovery periods, during which the effort does not go above 60% of FTP, to promote the better clearance of metabolic byproducts and faster muscle recovery. These can be used in a targeted approach to improve deficient attributes – for example, improving the ability to maintain constant power output. For this purpose, adding longer one-hour intervals can be highly beneficial. Both types of programs must be accompanied by continuous progress tracking – gradual improvements in FTP and, especially, key workout power outputs over months would indicate improvement in the aerobic capacity and anaerobic capabilities.
Adjusting Efforts for Terrain and Conditions
To adjust your efforts for various terrains and conditions, you need to apply a certain strategy. Being able to adjust your power output will help you balance your energy expenditure and performance in various terrains and conditions.
Strategy for climbing: power adjustment on hills
For climbing, you need to change your power output as the resisting force, gravity, increases. Thus, you may need to increase the power output to 10-20% above your FTP for flat terrains to be able to maintain the same pace. However, on steeper climbs, your power output will still need to reach much higher levels. That said, it is crucial to manage your efforts not to go into the red zone prematurely. For instance, you can start with powering up to around 110% of your FTP, and gradually increase it as you gain elevation. However, can go for higher power output if you are conditioned for it.
Handle headwinds and crosswinds
Wind makes the ride more challenging, and its resisting force means that you will need to increase your power output even if you want to stay at the same pace. Thus, for headwinds, you may increase your power output by 30-50 watts above your baseline to sustain the same speed as in calm conditions. For crosswinds, it is essential to keep your bike stable and continue to ride a straight line and reduce your air resistance with, fluidity and slight tilt of the body. In these cases, you need to maintain a slightly increased power output.
Descents and technical terrain
When descending, your focus is not on tiring your muscles but on safety and handling the bike. Thus, no full stop is necessary, but some output has to remain to make the transition to a flat or uphill as fluid as possible. The same applies to technical terrains, like hairpin turns or rocky pathways. In these terrains, the paths concentrate on handling and momentum, and you will not have enough attention to deal with it if you try to manage your power output properly.
