Watson's Workouts. Supercharge. Your Cycling. By Lance Watson. Photographs by Scott Draper. triathlete.com 93

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1 Watson's Workouts Supercharge Your Cycling By Lance Watson Photographs by Scott Draper triathlete.com 93

2 T he use of power meters in cycling workouts is becoming more more prevalent. Heart rate monitoring provides valuable information, but training with power gives you deeper insight into your cycling workouts. The more accurately you can evaluate your training intensity, the better you can push to your limits for increased adaptation. This plan will help to increase power output at lactate threshold targets improve your timetrialing ability. Prerequisites: For this challenging plan to work, you must have built up to completed several 2.5 to 3-hour base rides. Some bike interval training is also necessary prior to starting this plan. Six to eight prior higher intensity bike sessions with miles total combined intervals are recommended. Having already done one or two 1 2-hour races in your season ensures you are in a good place to be successful. Take note: The plan will provide specific cycling guidelines general indications for running swimming. If possible, do the workouts in the order listed for maximum effectiveness. Do all riding at Zone 3 above in the aero position, except for Power Starts. Pace key: Aerobic Base Endurance (Aer Base): Conversational pace to build your foundation, which will allow you to recover faster between intervals on speed days, from day to day in your regular training. Power: Zone 1 2 Recovery Pace (Rec y): Approximately the same as your endurance power output, but for shorter duration. Recovery pace encourages blood flow to repairing muscles, but is not hard enough or long enough to further tear you down. Power: Zone 1 2 Lactate Threshold (LT): Slightly above Olympic-distance race Threshold boost sessions are a way to increase oxygen-carrying capacity power output at threshold heart rate race cadence. Power: Zone 4 5 Over Gear (OG): Lower cadence, high-resistance work. This strength builder is optimally performed on the trainer with lots of tension, on a flat road into a headwind or on a moderategrade hill. Interval sessions at lower cadences with added resistance will recruit more muscle fibers, helping to increase power output to work on pedal stroke efficiency. Power: Zone 2 3 Choosing the right hardware Should you opt for a crank- or pedal-based power meter? Or perhaps a wheelset? Turn to page 100 follow our road map for selecting the right setup. Power Starts (PS): Above LT pace to build dynamic strength lactic acid tolerance. Starting from very low speed (less than 1 mph), st on the pedals accelerate as quickly as possible to maximum sprint speed in seconds. Note maximum average watts for each short interval. Building speed dynamic strength allows you to deal with shifting paces on race day if necessary, such as passing athletes on the bike or cresting a hill, improves your ability to dissipate lactic acid quickly. Power: Zone 5 94 triathlete August 2013

3 Get in the zone Having an accurate way of measuring intensity allows athletes to: Perform fitness tests to track progression Establish their precise training zones Since power at LT is one of the most important determinants of cycling performance, it makes sense to organize the trainingintensity zones based on a percentage of LT. You can get a good sense of your LT with a maximal, even-paced 25-mile time trial on the bike. Your lactate threshold will correspond with your average power output. Alternatively, you can determine LT by performing a 20-minute time trial then taking 95 percent of your average power output as your LT. For example, if your average power during the 20-minute time trial was 200 watts, then your lactate threshold is 190 watts. Once you know your power output at LT, you can establish your training zones. Zone 1 Workout Type Recovery/ Endurance Lactate Threshold less than 60% of LT power Zone 2 Endurance 60 75% of LT power Zone 3 Zone 4 Zone 5 Tempo Steady State Lactate Threshold An Capacity VO 2 max 75 90% of LT power % of LT power 105+% of LT power Key: = swim workout = bike workout =run workout =minutes =seconds RPM = revolutions per minute (cadence) (x') = recovery Zn = Zone (power zone) WU = warm-up CD = cool-down TT = time trial = performance pointer MON TUE WED THU FRI SAT SUN Week 1 WU, 4x30 PS (90 ) Zn 5 15 easy rec y. 15 (5 ) at 90 RPM Zn 4, 4x3 (3 ) at RPM Zn 5 on flat Allotting time for proper WU CD is critical for high-intensity riding, injury prevention optimizing recovery for the next day. 30 off the bike as 10 at pace, 20 Rec y OG. Include 3x10 (3 ) as 3 at 50 RPM, 3 at 60 RPM, 4 at 70 RPM. Stay in the same gear, starting in Zn 2, gradually let your heart rate power output rise as cadence rises. The harder you work, the greater the strength gains. You should be beats per minute watts higher from the start to finish of each interval. 2, , LT. After a long WU, 6x15 PS (105 ) Zn 5 on flat 15 easy rec y. 40 TT in Zn 4 5 at RPM on flat to rolling This 40 TT is a great chance to test (or retest) your LT. 30 off the bike as 2x4 (2 jog) at faster than pace, 20 Keep your transition less than ,200 with If shoulders are sore or you re new to pulling, be cautious by using small paddles (or none at all) , RPM on hilly Stay in your rolling to hilly Week 2 WU, 5x30 PS (90 ) Zn 5 15 easy rec y. 15 (4 ) at 90 RPM Zn 4, 3x4 (3 ) at 30 off the bike as 10 at pace, 20 3,000 include Rec y OG. Include 2x15 (5 ) as 3 at 50 RPM, 5 at 60 RPM, 7 at 70 RPM. Start in Zn 2. The second interval will feel harder than the first. View interval No. 2 as your greatest opportunity to improve fitness. 120, LT. After a long WU, 8x15 PS (105 ) Zn 5 on flat 15 easy rec y. 2x20 (10 ) TT. #1 in Zn 4 at RPM; #2 in Zn 4 5 at RPM on flat to rolling 30 off the bike as 2x5 (3 jog) at faster than pace, 17 Keep your transition less than ,200 with , endurance. 15 Zn 1, the balance is Zn 2 at RPM on rolling Stay in your aerobars as much as Practice descending on your aerobars for free speed. Visually track the straightest possible line through the turns to maintain speed increase safety. 60 endurance, flatter 96 triathlete August 2013

4 MON TUE WED THU FRI SAT SUN Week 3 Recovery Week Day off. rec y x 1 (1 ) at Zn 2. Flat Avoid the temptation to do extra during a recovery week. Your biggest fitness gains come after full recovery from hard training blocks ,200 30, rec y. 60, OG. Include 2x8 (4 ) as 3 at 50 RPM, 3 at 60 RPM, 2 at 70 RPM. Start in Zn 2. Day off , endurance. 15 Zn 1, RPM on rolling Stay in your 1,500 2,500, include with flatter Week 4 Day off. 120, LT. After a long WU, 6x30 PS (90 ) Zn 5 15 easy rec y. 10 (4 ) at 90 RPM Zn 4, 5x5 (5 ) at 30 off the bike as 15 at pace, 15 Regular short, fast runs off high-intensity rides quickly adapt your legs to transitioning. Maintain a smooth stride high cadence. rec y Zn 2. Flat OG. Include 30 as 5 at 50 RPM, 10 at 60 RPM, 15 at 70 RPM. Start in Zn , LT. After a long WU, 8x15 PS (105 ) Zn 5 on flat 15 easy rec y. 60 TT in Zn 4 5. Run off the TT effort. Mentally segment the TT into quarters. The first quarter, pedal with smooth rhythm; second, generate power from your cadence using quads, hamstrings glutes; third, keep desire high power steady; fourth, finish fast with guts tenacity! 30 off the bike as 3x4 (2 jog) at faster than pace, 16 Keep your transition less than 2. 1,200 1,800 with , RPM on hilly Stay in your rolling to hilly Week 5 WU, 8x30 PS (90 ) Zn 5 15 easy rec y. 8x4 (4 ) at With all Zn 5 intervals this week, this is a great chance to push your LT up another notch. 30 off the bike as 15 at pace, 15 rec y for CD. rec y OG. Include 3x10 (3 ) as 2 at 50 RPM, 3 at 60 RPM, 5 at 70 RPM. 150, LT. After a long WU, 8x15 PS (105 ) Zn 5 on flat 15 easy rec y. 4x15 (5 ) TT in Zn 4 5. Run off the last TT effort. If you can exceed last week s 60 TT average power by 4 8 watts, you have made significant gains. 40 off the bike as 3x6 (4 jog) at faster than pace, 14 rec y for CD. Keep your transition less than 2. 1,200 1,800 with , RPM on rolling Stay in your 60 endurance, flatter Why Train With Power? Wattage is a 1. definitive measure of the work you performed. It is the most accurate way to assess the quality of your session. You can learn 2. to hold an exact wattage, which is effective for pacing intervals, time trials especially races. It is a great 3. body education. Compare power output to other variables climate, fatigue level, heart rate, diet, hydration, terrain, etc. See how your body reacts learn how to maximize performances in different scenarios. Feedback is 4. immediate. You can see exactly what you are doing as you ride. You can track your 5. progress create precise training zones that are definitive despite the other variables above. Test yourself every four to six weeks see if your power output has increased. Subsequently, refine your training zones. 98 triathlete August 2013

5 Power Meter Road Map Find the best system for your training goals budget. By Aaron Hersh What s ANT+? A wireless communication stard used by many power meters that allows data to transmit between the power sensor the display computer. I'd like to see how my position affects my power output affordability Using power to guide your training racing is one of the best ways to become a more fit efficient cyclist. Once you ve decided to take the plunge invest in a power meter, the next step is choosing the best system for your needs. Follow this roadmap to find the best power meter for you. Do you ride Campy parts? yes accuracy no Start Hereê What's more important: precise power data or position testing capability? Do you value affordability over accuracy? Pick your priority: independent leg data or a better head unit? independent leg data I already own race wheels no carbon rims in my future better computer yes only one I want precise power data Are you planning on buying race wheels? getting wheels soon How many bikes do you regularly train on? more than one Are you mechanically inclined? no Screen shot Of all these power meters, only the ibike doubles as a data display, so you ll have to buy a separate computer to go with all the others. Data display options, size, battery life, compatibility with web-based training platforms GPS functions are some of the most important features. Other than Look s Keo Power, all the power meters use ANT+. Garmin s 510 is our current favorite. HEAD UNIT ibike Newton+ $495, Ibikesports.com Head unit options: ibike is its own Track steady pace workouts only help refine riding position Unlike every other unit in this review, the ibike Newton+ doesn t directly measure power. It calculates it using incline wind. Change your position on the bike its power estimation becomes almost unusable, but it is useful when riding in a consistent position. And by accounting for ambient wind, it becomes a powerful tool in estimating the aero efficiency of multiple positions or equipment changes. It can t replicate the capabilities of Stages but costs several hundred dollars less when including the price of the head unit. Stages Shimano 105 $700, Stagescycling.com The least expensive direct measurement power meter The affordable power meter has been mythology for years, Stages made it a reality. This is a bona fide crank-based power meter than can easily be swapped between bikes. One catch: It only measures left leg power. As a result, data lags during some sharp accelerations but is more than adequate for all but the most data-obsessed triathletes. If your objective is improving training quality, Stages does the job. If you want lab-grade information about your body, that will require a meter than can record from both legs. SRM Campagnolo Stard $3,995, Srm.de Outsting function reliability, with a crank to match any component group The maker of the original cycling power meter is still producing one of or arguably the best system in the world. It does basically everything an athlete could want from a power meter comes in a clean, compact package that requires very little maintenance. This Campagnolo-specific model is just one of 11 options, making SRM a perfect match for just about every drivetrain. The steep cost is the major drawback it s much more expensive than Quarq s crank-based units. PEDAL-BASED Look Keo Power $2,200, Lookcycle.com Head unit options: Polar CS 500 CS 600 computers only True two-leg power measurement Still the only pedal-based power meter, Look s system can be swapped between bikes but still requires a careful h to do so. Moving the pedals isn t substantially easier than switching one of the crank systems. Still, it offers true single-leg data, which can be beneficial for an athlete returning from injury or coping with major asymmetries, although it isn t a huge factor for most athletes. This unit is only compatible with certain Polar computers, which limits its capabilities outside of power measurement. Quarq Riken $1,595, Quarq.com Full function without the flash This may be the best value in the history of power meters. It lacks some fancy additional features included on more expensive crank-based power meters (many of which are of questionable value), but offers all the key attributes for anyone looking to train race with power. As a crank-based unit, it can be installed on a race bike left in place while swapping wheels on race day. Or, it can be moved between bikes with minimal mechanical hassle after a lesson from your local shop. WHEELSET Cycleops PowerTap G3 Enve SES 6.7 $3,500, Cycleops.com Do-it-all wheelset with power that can be easily swapped between bikes PowerTap s hub can be built into any rim, it becomes one of the best all-purpose wheelsets when paired with Enve SES 6.7 rims (pictured). The price is steeper, but the wheels combine phenomenal aerodynamic performance with incredible stability, brake power stiffness. The G3 hub is negligibly heavier than a typical one measures power with reported accuracy equal to other premier power meters. Its in-wheel design makes it easiest to swap between bikes. 100 triathlete August 2013 triathlete.com 101