More Is Better Debunked
Power meters have changed the way we train and have brought pretty much all the traditional beliefs about riding a bike into question by providing the ability to objectively analyze performance. If increasing training load made you better, then the axiom “more is better” would be a universal principle. It contradicts a considerable body of real-world data and research.
Quality Over Quantity
It is not exactly the volume of training that works, but the quality of every single session. E.g. a cyclist getting ready to do a time trial. Some data might suggest that short, intense intervals result in greater long-term increases in power output than longer, gentler rides A study on elite cyclists showed that adding two HIIT sessions per week gained a 5% increase in outputs compared to a 20% output increase in controls who trained only with low-intensity, long-duration rides.
Individualized training load
Every athlete will respond differently to their training load, and that is one of the biggest reasons power meters are useful. Cyclists can track workouts using power output and heart rate, and add crashes and recovery to the criteria in order to ensure they are performing at training levels that best match their bodies responses. Hazrul likened it to the ability to handle volume, whereby one rider may only be able to cope with 2 high-intensity sessions per week, while another may be able to do 3 without falling into over-training and to provide adequate time for recovery.
Overtraining
A cyclist who increased their training volume by 30% over four weeks and anticipated their performance to improve. Their power data didn’t, it showed a loss of performance – indicative of early fatigue and overtraining. This will take place first by having them rest more frequently and minimie other high intensity work in their weekly schedules which was only allowing them to rest only 1x a week.
Peaking with Data
Peaking for key events – A must for any competitive cyclist Bora-Argon 18Setting a smart taper plan can be made easier with a power meter. One way to prevent an overstressed recovery is by decreasing training load (thereby preventing fatigue) while maintaining intensity. Power meter data can help with this, to ensure they turn up at the start line fully synced up.
High Intensity Vs. Volume
The high intensity vs. high volume training debate is affirmatively the most important debate in cycling, and both get backed up by scientific reasoning. As a tool that measures the physical output a rider is capable of, it can provide the ability to see what is the most effective method for increasing performance, guided by data as opposed to tradition and theory.
Impact on Performance
It takes volume training too long to significantly increase both aerobic and anaerobic capacities, while high intensity training (HIT) does so in a mere sliver of the time. A study among competitive cyclists detected an increase power output for 20 min of about 6% in HIT group; the same type of participant showed no change in power output in traditional high-volume group.
Prep Periods
HIT in The Wild: A Cyclist Switching from a Volume-Based Program to HIT we have recently touched upon the topic of HIT in the world of real performance and injury prevention. Though their initial performance in long-distance events dropped slightly, within six weeks, they noticed faster recovery times, higher peak power in short sprints and a higher overall percentage improvement in their race results. This underscores the variation in adaptation periods, coupled with the favorable results from HIT adaptations.
Quantitative Metrics
They offer more detailed ride measurement for a cyclist through the use of a power meter. Performance gains – metrics such as Functional Threshold Power (FTP) and VO2 max. The 14 is an average, and the balance between time on and off the bike would shift to more off-the-bike time with the most aggressive block, but because you are working at a much higher intensity, the point of the study here is not just to say “more is better”, but that it might be able to get you more performance gain per minute invested compared to traditional periodized training.
Event Preparation with a Strategic Plan
Race day prep is a formulaic process that ensures athletes will peak at just the precise moment. For example, a cyclist could lower overall training volume by sixty percent two weeks before an event and add short, sharp intervals to ensure continuity without succumbing to fatigue. This is highly effective for peaking as it keeps the neuromuscular system firing BUT with full recovery as a result you can perform at your absolute best.
The Role Of Active Recovery
Active recovery is an essential element in cycling training that involves low intensity exercise for recovery and improved performance. In order to recover from high-intensity efforts (zone 5 & 6), these need to be done in the correct intensity and these power meters are great to gauge exactly that, avoiding overtraining without losing all the gains from your higher intensity workouts.
Understanding Active Recovery
Active recovery: low intensity exercise perfomed to increase blood flow and nutrient delivery to muscles. Meaning for a cyclist cycling lightly on a bike at a power output way low than typical training intensities. Cyclists may do a 30-minute, low-intensity ride at 50% of their race power output the day after grueling race days or training sessions.
Evidence-Based Benefits
Active recovery has been demonstrated by a previous research, that can decrease lactate levels significantly faster than full rest. Cyclists who undertook active recovery sessions at 40% VO2 max in a controlled trial experienced lower perceived fatigue and faster lactate clearance than those who rested passively.
Practical Application
When a professional cyclist uses a power meter to ride at 100 watts during a 45-minute active recovery session. This approach helped to keep the muscles and cardio engaged, while not pounding at the upper power ranges, and thereby allowing for a faster recovery for the athlete.
Strategies to Enhance Recovery
When used correctly, cyclists can use their power meters to confirm they are in the ‘recovery zone’. This zone is usually around 55-65% of their FTP. Remaining at this end stops you from making one of the biggest mistakes in recovery rides that is turning a recovery ride into serious work out, which can prevent your recovery and performance.
Importance Of Off-Season Training
The off season is an important time for cyclists because it gives you the chance to work on your base and improve your weaknesses without needing to worry about puuting it all on the line in competition. During any off-season training, using a power meter is beneficial, as it helps cyclists to stay on task, gauge improvement and to prepare to be at their best in the season to come.
Building Aerobic Base
This should be your main objective when training in the off-season, as it saves you lots of time over the long haul in doing so. Purposeful, moderate intensity rides that are at or below zone 2 are much less stressful on the mind and body and typically sit around 56-75% of a cycling’s FTP in terms of power. By measuring power outputs, athletes can ensure they are operating within this target area to increase endurance without overtraining.
Skill Enhancement
During the off-season it is also a good practice to work on your technical skills- bike handling, pedaling efficiency, your position on the bike. A power meter can give you info on how changes in technique or position impact your power numbers and power efficiency. While most of us have an idea that saddle height is an essential aspect of bike fit, a prescription that helps determine optimal saddle height, while perhaps not able to project peak power output, can provide tangible information on sustained performance over the course of a 60-minute ride.
Strength Training Integration
Another off-season strategy is to combine strength training with cycling workouts. Cyclists are likely doing gym work to improve muscular strength and correct muscle imbalance. They help to track how this newfound strength improves your power on the bike, a key element of success in sprinting and climbing.
Cross-Training
Off-season is also a time to regain mental sanity and participation in sports and exercise quantified to cross-training specific power based metrics, like swimming, running or anything else you love! This variation not only avoids burnout also improves overall physical fitness.
Balancing Indoor And Outdoor Rides
One of the key challenges for cyclists is balancing indoor and outdoor rides, and maximizing effectiveness of their training sessions. The arrival of power meters has enabled riders to undertake training of similar intensity and quality in all environments This mix is important for general fitness, skill development, and mental toughness.
Advantages of Indoor Training
Indoor sessions, can be controlled and focused, it is great for greater intensity workouts such as an interval sessions. On training rides a power meter would help cyclists hit precise power outputs – something which is more difficult outdoors because of varying conditions, wind and gradient. For example, an accurate 2×20 session at 90% FTP is more easily attainable (and repeatable) indoors than on rollers, allowing a cyclist to nail their workout.
Outdoor Rides Supplemental
Real world experience can only be gained through outdoor rides, and is important if you want to develop skills like descending and cornering, which cannot be simulated indoors. An example of this is a power meter for outdoor use, which allows cyclists to take the data unleashed inside and carry it into the real world with few strings attached. The classic example of this is a long weekend ride, where a cyclist utilizes their power meter to ride in the endurance zone (60-70% of FTP) for longer than three hours.
Structuring Weekly Training
3 indoor (power and interval sessions) rides per week alongside 2 outdoor (endurance and skill rides) per week would be a balanced weekly schedule. It covers all aspects of cycling fitness with this mix. For example, you may schedule your high-intensity indoor sessions on Tuesday and Thursday, and plan your longer outdoor weekend rides for Wednesday, Saturday, and Sunday.
Switching Environments
Developing ride types specific to the demands of the training environment will enable for a smooth transition from indoors to outdoors cycling. They have power meters so that cyclists can keep their indoor watt matches their outdoor watt. If a rider is hitting certain power numbers indoors they should shoot to replicate those in the real world, allowing for longer durations and external forces like terrain.
