Endurance Nation | Online Triathlon Coaching & Community

photo credit: mitsukuni

Ed Note: This post is about the broader concept of training with power, and doesn’t include specifics on the application of power to triathlon training. If you’d like to learn more about how we have pushed the limits of powermeters in the triathlon space, you can either purchase the second edition of Andy Coggan’s book “Training and Racing with a Power Meter” and refer to our chapter on triathlon or for more detailed information, purchase the “EN Power Webinar” which includes over four hours of audio + written guidance on how to use your powermeter.

Affordable powermeters are the most impactful piece of equipment to dominate the triathlon space since the advent of the aerobars. Period. Now triathletes everywhere can train and race with almost laser-like precision, achieving new levels of fitness and performance that were once out of reach. But you don’t have to own a powermeter in order to reap the training and racing benefits of a coaching methodology built on using power.

Question: “Do I need to have a powermeter in order to be able to train with Team EN or to use one of your training plans?”

This is one of the top questions we get inside Endurance Nation. And the answer is always the same: Not at all. Having a power meter will help you follow the training plan, but know that all of our training plans also include heart rate and perceived exertion guidance. The difference is that every single one of our training plans is written from the perspective of power.

Answer: “You’ll be training like you have power whether you own a PM or not!”

As one of the earliest adopters of training with power in the triathlon space, our entire coaching methodology is built upon what we have learned from training and racing with power. We quickly realized that training with power afforded the opportunity to quantify the work done in each workout. We used that information to create training plans that (A) use fitness benchmarking to drive workout levels and race performance and (B) leverage intensity to make manageable, effective plans that fit the age-group triathlete’s busy lifestyle.

“Work…WORKS!”
You might not feel like a powermeter athlete, but you are doing the same interval workouts and build up that a regular power user does. While you don’t have that fancy computer on your handlebars, your muscles don’t know the difference — they are just working really hard and getting stronger.

Here are a few of our key concepts

• Fitness is defined as your ability to do work (i.e. Move your bike).
• The fitter you become, the more work you can do (i.e. Move your bike faster).
• Working harder, in shorter training sessions, builds equivalent fitness to training long hours (i.e. You save time).

At the end of the day, whether you train with power or not is not really a function of how much disposable income you have. It’s what’s between your ears that matters. If you’re ready to commit to a power-training approach, and to apply that knowledge to direct your training and racing, then you’ll be well on your way to achieving your potential on race day.

To learn more about our unique training approach feel free to browse our FREE online training manual. If you are interested in a training plan, you can view all the options in our online store here. If you have further questions, please ask us on Facebook!

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We get email and Twitter questions regarding our training plans all the time. We strive to answer each one, and it occurred to us that maybe sharing this information could be good for other self-coached triathletes out there. Enjoy!

Rich and Patrick

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Looking for info on pedal stroke technique. ½ iron athlete and have always kept an even down/up power stroke and sliding across top/bottom of the stroke. Trying to keep circles but seems something is missing. Seems that there would be a hole in the power in  the top/bottom…Any references / thoughts/ suggestions ???
Thanks!
Ron

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Ron, there are tons of great resources out there on proper pedaling techniques and drills. A quick search of YouTube should give you more than enough fodder. The particular deadspot you are talking of is pretty common for triathletes, especially in the aero position. Good on you for noting it’s top and bottom…most only notice it on the bottom side. These folks are forgetting that the cranks are fixed, and that your ability to pull through the bottom of the stroke is only as good as your ability to push the other foot over the top of the other side!

This could be a flexibility or strength related issue (or a combination). I suggest two approaches.

#1, work on hip flexor flexibility. Consider doing some lunge stretches, where you really push your hips forward to open them up. Perhaps even consider arching backwards to really do a number on your hips. You can also do this as you stretch your quad on that side. Holding your heel to your butt, stand erect and push that hip forward as you hold the stretch. You’ll feel it!

#2, work on strengthening the area. The hip flexors and psoas muscles can be a bit weak and fatigue easily, especially if they are tight. Once you have started stretching, consider adding in some cycling-specific strength work. I prefer to do single leg pedaling while on a trainer at about 60-70 rpms. Load the wheel up to the point where you really need to slow down – but not so hard so as to put undue strain on your body. Work on a smooth transition from 10 o’clock to 2 o’clock. As you build up confidence and skill, add more speed (less resistance). Do this each leg for 45-60 seconds, alternating sides. So six minutes of that plus 4 minutes of regular pedaling with both legs as recovery, done a few times a week, should help you out!

Keep us posted!

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Theme of the Day: Eye of the Tiger

Summary: We left the city of Grass Valley at about 8am, off to find the KOM on the other side of Auburn and then “cruise” downhill to just outside Sacramento. What looked like a simple stage turned out to be quite difficult…but we all made the most of it and had fun despite the pain!

All new photos available here.

The Full Run Down

We split into two groups, the A and the B. The killer B’s left first and were on the course with a 30 minute head start. Despite the fact that the B group split up, they all managed to stay ahead of the A group. On their side, the A’s had some mechanical issues (thanks Coach P) but worked well together to have a solid day.

We hit a 12% climb almost out of the gate that didn’t even make it onto the profile sheet…which should have been the first inkling that things were amiss. The first sprint was open and fast, and sprint #2 in Auburn was twisty and uphill…ouch! The KOM was just over the second largest suspension bridge in the US and lined with fans…just awesome. The last 30 plus miles weren’t too exciting as we left the wooded forest for open flat lands and some solid wind. The sun beat down on us most of the day, but graciously receded for the last hour.

After the Ride: With a short transfer to Davis on the agenda, we were able to dash into Sacramento to grab some food and catch the circuit finish. We watched the peloton fly by, saw Boonen crash, and even caught HTC off the front taking Cavendish to a Stage One victory.

Stats: Here are the details…

• 5,100 feet of climbing
• 80-ish miles
• 1 Cat Three climb and 2 Sprints
• Most folks close to or over 300 TSS on the day.

Stage 1 Map and Profile

Stage 1 in Pictures

Video: Stage 1 Descent

Video: the pro peleton enters the circuit in Sacramento

The Endurance Nation Tour of California is a members-only event. Please join our waiting list to receive an invitation to join TeamEN as space becomes available.

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Get Fit, Get Fast!

I recently did a presentation about Training and Racing Power at the TriFitLab run by TTBikeFit.com It was a good presentation (I’ve done better), but what always interests me is not what I do or whom I’m speaking with but the questions that come from the audience. Instead of leaving those answers information at the clinic with the 35 folks who attended, I want to post answers here in a space where everyone can learn from them.

1. What power training software do I recommend? The standard software that comes with each powermeter is pretty budget. I recommend that people use WKO Plus by TrainingPeaks.com. It’s simply the industry standard and a great place to start. If you are looking for a more predictive tool, you can refer to RaceDay software. Finally, if you want a robust free software package, you can consider using SportTracks.

Depending on the software you choose, it can cost money, but most are under $100. I view it simply as the cost of doing business and using your powermeter. A powermeter is nothing more than very expensive cadence sensor unless you actually take the data, analyze it and put it into practice. So, absolutely use that software, so important.

2. Does 30 minutes of hard riding equal 3 hours of easy riding? People really asked a lot of questions about my statement where I said that if I can earn the same training stress in an hour-long hard ride < ?> that I could learn in two hours in an easy ride…then why would I ever chose to ride those two hours. For busy athletes on a fixed schedule, intensity is the biggest tool in your arsenal. While there’s no one “best way” to build fitness, there are certain ways that are better for your life.

There was a specific question one gentleman had around adaptation, development of capillaries, the ability in the body to transport oxygen and so on, as all of those development happen at lower aerobic levels — and aren’t you essentially short-changing yourself by training at a higher intensity. At the end of the day, all of the work that we do below our functional threshold is really aerobic, and it’s just a function of how many of your slow-twitch and fast-twitch fibers you’re recruiting to get the work done.

The work that you do in zone three versus zone two or zone one, which are easier, simply recruits more muscles to get that work done. That doesn’t mean that there’s less capillaries developed and that there’s less oxygen being transported. The plumbing is the same. Doing more work you get those same aerobic benefits out of it. Of course, any good training program will have variety. Variety in training will induce adaptation. You also need to explore all of your options, but for the age group triathlete or age group cyclist a plan is only as good as your ability to implement it.

3. Will a powermeter help me on race day? Finally, people asked a lot of questions about using a powermeter as a race execution device, and whether or not triathletes could potentially use a device and use the information gathered to race.

The answer is yes, triathletes absolutely can race off the numbers you generate on a test. On race day, everything that you do is really a percentage of that functional threshold number. And having power in the race can help you eliminate so many of the external environmental things that can only distract you from executing the optimal steady race: competition, hills, etc. The best race is a steady one, and a powermeter can help you do that.

For the roadies, I think that a powermeter is very different on race day. While you should record and review your performance later, in the race itself I think you can use the numbers on the dial as a means to add more depth, more color, more dimensions to the race right now. Traditionally, when you’re in a group or a breakaway, you’ve got to make decisions based on how you feel, and based on the perceived fitness of those around you. That guy looks strong; this guy is not so strong, etc.

With a powermeter, you can see how much in work you’re doing right now, and you can begin to see what the power numbers look on each key section of the course, measuring that number against what you know you can sustain from your training. All of a sudden you can make informed decisions: Can I handle the effort I need to put out on this hill? How much harder do I need to work to separate myself from this group? What does the effort look like when guy number one gets the front versus guy number two? How much harder or how much less harder are we working? Am I getting more of a benefit here, siting second wheel, or do I have more of a benefit here sitting third or four wheel? All of that changes over time, and the power meter gives you the ability to really make quality decisions that can really effect the race and your placing.

Conclusion
While a powermeter is certainly not a cure-all for everything that you do as a triathlete or roadies, it certainly is very specific and detailed tool that can transform the way you approach your training, the way that you build your fitness; both within a given training cycle, but also across the year across multiple years, and ultimately, turn you into a phenomenal racer, helping you leapfrog way ahead on the learning curve, much further than you would have had you not had a powermeter.

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photo credit: nDevilTV
Using metrics to measure your fitness is a double-edged sword. No more is this true than in the OutSeason, when the fitness you have right now is competing with the fitness you had during the season. Don’t be depressed by the disparity; instead find a deeper meaning in what the numbers are telling you.

Using metrics to measure your fitness is a double-edged sword. No more is this true than in the OutSeason, when the fitness you have right now is competing with the fitness you had during the season. Don’t be depressed by the disparity; instead find a deeper meaning in what the numbers are telling you.

Let’s say I have a “friend” whose FTP was 325 last season. He’s a big doode, so it’s actually not that impressive. For 9 months he thought of himself as Mr 325; that’s what he tested, that’s what he rode…it was just a huge part of his being. Enter the OutSeason. After a few weeks off, my “friend” starts training again only now indoors. The first test is a debacle; so hard it’s a slap to the face…the net outcome is 305 watts. It’s humble pie, it’s a bit of a knock-down, some might even say a step back.

But my friend isn’t phased one bit.

After all, it’s the OutSeason and while he hoped for higher numbers, he didn’t expect to see them after not training for a solid month. Instead, he’s excited about his results!

• First off, he survived the test and has added another layer of toughness to his mental six-pack.
• He now has a new target for his immediate training, one that’s “just” challenging enough instead of making him over-reach.
• He has a “gap” goal, or a target to attain last season’s fitness — he can strive to be as fit as last year before this next season even starts!

Our mutual friends knows that taking a step back is an important part of being able to leap forward. It’s not easy eating some humble pie, but learning to do so, developing the ability to effectively self-assess, is a really important part of achieving your potential as an athlete. Learn more about the OutSeason and how you can improve in our FREE Virtual Seminar by clicking here.

Do yourself a favor and put last season away. Live in the now. Do the test. Get the numbers. Own them. Be them. Get fitter and beat them.

Next season won’t know what hit it when you emerge from the pain cave.

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