Coach Hunter Allen joins us to share the latest in training for cycling with power. This is a deep dive into cycling training and pulls from the new 3rd edition of Training and Racing with a Power Meter.
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TOPICS AND LINKS FROM TODAYS SHOW:
What is Hunter Up to?
- – Filming – the ICG indoor bike, the IC8.
- – cadence video with peter ->
- bmx racing when young then navigators (multi-sport and multi-discipline)
- New book 3rd edition of “Training and Racing with a Power Meter
- 7 Things you need to do ( first 4 chapters are HOW TO)
- What do these lines mean? (ie. graphs/charts)
- case studies and what people have done and training plans
New Power Metrics – Can you take us through a couple of the metrics? ( mFTP , FRC and TTE?)
good document for ‘new’ power metrics https://irp-cdn.multiscreensite.com/dc479d29/files/uploaded/Power-Duration-Overview-WKO4.pdf
- WKO+ = https://www.trainingpeaks.com/wko4/
- Coggan Power Levels ( zones ) over FTP not everyone the same
- Power Profile – Phenotype
- mFTP – power quasi steady state ~1hr
- FRC – Functional Reserve Capacity (anaerobic capacity, vo2, Pmax ) work above FTP (in kilojoules) *like a NOS button* 14.2 … move decimal for 1400 watts for 10 sec or 20sec for 700sec ***recharge back under FTP – understand depth into strengths and weaknesses — fatigue = lower
- Pmax – Neuromuscular power (ability to contract quikly and with most force) –> this is one pedal stroke (left/right) NOT 1 second (due to sampling error) – test 3 small/big ring sprints
- TTE –
The book has some new plans and workouts focused on raising FTP … any secrets you can tease?
- triathletes – swim and run
- masters – time constained = workouts sweet spot w. bursts – 2min sweet spot then burst at 120sec for 30sec (for 20-40min)
- how to peak
The Art of pacing – How can power meters be used more effectively to pace triathlons and steadier distance cycling endurance events?
- goal of bike leg to go as fast as you can and still run as fast as you can (not walk?)
- slow pedaling – force affect run
- quadrant analysis –
- Methods to test power duration and pinpoint weaknesses in a variety of race distances ( Do you find that many athletes end up with a TT profile?)
Hey Peter, excited to listen to the latest CA pod! My question revolves around having a powermeter on one bike (or an indoor trainer, as most folks do now). If you have a handful of bikes and only one with a PM, how does this play into logging trends in fitness over time? TSS will almost always “read” higher than hrTSS for anything but a TT-like effort. How do you consolidate both to make it useful information?
- use other factors as well (HRV)