Nowadays, there are so many options available to the amateur cyclist that help enhance the training experience. The Athlete Lab in Sydney is one such option I would recommend without hesitation after I was fortunate enough to experience four different training sessions in September and October before relocating to Europe.

The Athlete Lab opened its doors in Sydney and Singapore in 2012 by a group of triathletes who wanted a time-efficient training facility which was more technical and relevant than the spin studios that already existed. It was important for the studio to be conveniently located, and Circular Quay provides the perfect location as a transport hub for trains, buses and ferries. The bikes used are Adjustabikes, which feel like real bikes, accurately reflecting the feel of the road, a feeling that just is not possible from normal spin bikes. These bikes were originally developed for Olympic athletes and incorporate real gears and groupsets. The riding position is identical to a road bike and the same muscles (hip flexors and quadriceps) are used, unlike a spin bike, where the flywheel makes your hamstrings work harder to slow the pedals as they come around.

During a session, riders can watch accurate real-time data; power metrics, heart rate, cadence, Training Stress Score (TSS) and other key metrics on the screens in front of them and at the end of the ride all this data can be automatically updated to Strava or Trainingpeaks.

My first session was the Super Strength Endurance class, a class designed for riders training for events of over 2 hours duration. This was a perfect introduction for me as a long distance mountain biker and I felt comfortable working in Zone 4 (91-100% FTP). I came away with a very positive impression of the bikes, particularly of how realistic they are. I enjoyed the fact that there was so much useful data and the fact this data is on the screen for all to see which provided plenty of motivation for me to keep working hard throughout the session. The lab also has a stretch room, good shower and locker facilities, bike shoe hire and free towel hire.

The next time I visited the lab, James Lamb talked me into a Powerhouse session, sub-titled 'Attack the Breakaway', designed to improve overall speed over short distances. This proved a lot tougher than the previous session and I was reduced to a quivering mess at the end of the class. Undeterred, I returned a fortnight later to re-engage in the evenings Powerhouse class. This time I endeavoured to keep my cadence as high as the protocol allows; when you drop your cadence on these bikes, force increases in order to allow power to remain the same. If you let your RPM drop too much it becomes impossible to turn the pedals. With gritty determination, I succeeded - well almost...

I would strongly recommend trying out the Athlete Lab in Sydney. It is an excellent facility, with great equipment, scientifically proven training programmes, friendly staff and a varied timetable of activities. As for me, I am now keen to try out the Athlete Lab London, which made its debut at 110 Cannon Street in Spring 2014.

Success in sport is dependent on natural physical ability, mental strength and training. Training will bolster the first two attributes, but the nature of the training is key to the degree of improvement an athlete will experience. Apart from training on a mountain bike, I tend to incorporate road riding (including commuting), roller and wind trainer sessions and spin classes. This year, I have discovered the very latest tool in many serious cyclist's arsenal: the Watt Bike.

The Watt bike is designed to be the most effective method of incorporating science into cycling in order to allow the greatest increase in athletic potential. By combining the parameters of power output, cadence, heart rate and pedalling efficiency the athlete is armed with copious amounts of feedback which will allow for the greatest improvement in performance.

With so many other forms of training available, why would a cyclist choose to train indoors on a Watt Bike. The most obvious reason is the fact that you are training with power. For many years, heart rate has been the main determiner of training intensity. It certainly indicates how much stress is being placed on the cardiovascular system and, simply put, how hard you are working. But it doesn't show if you are improving. Power, on the other hand, measures the muscular force through the pedals - an increase in power will mean an increase in speed and, therefore, an increase in performance. Power instruments can be fitted to a road or mountain bike and this provides excellent feedback on performance, particularly in races. Unlike Europe and North America, in Sydney we are far more able to train outside all year round, making the most of the sunshine, fresh air and the scenery. Nevertheless, training indoors allows for absolute control, eliminating such variables as traffic, weather and changes in terrain. This permits the athlete to focus completely on performance variables such as power, cadence and pedal efficiency.

The Cycle Studio in Balgowlah provides the perfect environment for power training sessions. I have been fortunate enough to have been trained by James Lamb 'Chops', elite enduro mountain biker and all-round top guy. In order to establish the 7 power training zones, it is necessary to do a 3 minute Aerobic Test or, as I did, a 20 minute Anaerobic Threshold Test. My Maximum Minute Power (MMP) was found to be 394 watts. My average Power over the 20 minutes was 272 watts, averaging 41.4 km/h. Therefore, my Anaerobic Threshold Power (also known as Lactate Threshold or Critical Power) is 272, which is the power I can produce for an hour (adjusted by 3 to 5 percent or 258 to 264 watts) before the accumulation of lactate stops the muscles being able to match energy supply with energy demand. A number of interval training sessions are then carried out utilizing the power zones before re-testing 6-8 weeks later to establish the new MMP.

Interval Training on a Watt Bike is, without doubt, one of the most effective ways to train. Preparing in this way certainly emphasizes 'quality over quantity'. In the past, I have been guilty of training long miles, but often riding without focus. Last year, I built a solid endurance base but now I am better equipped to work on my intensity and technique.  Intervals of high intensity, with an associated rest period, can be tough but the shorter duration makes them do-able. Immediate feedback is provided by the Watt Bike, which allows the athlete to concentrate on maintaining the target power output. This would never happen on the road or track where the rider is often unaware of a drop in power and can usually only rely on heart rate or perceived effort. With power training, it doesn't take long before the cyclist feels fitter and stronger and power to weight ratio increases. Furthermore, I can testify that mental strength also increases as it becomes clearer exactly what the body's capabilities are. 

A further benefit of the Watt bike is the ability to improve pedalling technique through the polar view on the bike's computer display. The aim is to generate equal power through each leg but certainly to keep within the range of 48-52 percent. Secondly, the angle of peak force can to be analysed and modified through more efficient pedal technique with the aim to produce the same angle of peak force in each leg. Finally, the whole pedal stroke (shown below) can be monitored for weaknesses and training undertaken to iron out the areas in the shape where the stroke is less efficient.

My pedal stroke is similar to the 'Intermediate' polar view, but I am able to produce the 'elite' sausage shape with focus, which involves activating the hamstrings and glutes on the recovery phase. Obviously, cycling position and proper cleated cycle shoes are critical, with the key to think about scraping back / scraping mud off the sole of the foot at the bottom of the pedal stroke. Initially, changing the biomechanics of the pedalling action produces the feeling of working harder and going slower but, after a few weeks training, this will turn round and result in more speed and power with reduced effort.

One of the benefits of using a power meter is the fact that fatigue levels can be closely monitored. Intensive training produces increases in fitness but also an accompanying increase in fatigue. Without proper periods of rest in order to allow recovery, performance is compromised and can even lead to burnout. A power meter doesn't lie, and I recently noticed that I was struggling to 'hit my numbers' in training. It was clear that I needed to manage my training more carefully and to stop flogging myself on too many long rides. I have, therefore, adjusted my training as a result.

In summary, it is more than apparent that power training has a major role to play in a serious cyclist's training regime but it shouldn't be the only form of training. I recognise the massive benefits from training on a Watt Bike but the sessions are often tough because they hurt. During some sessions my legs burn and my lungs scream. Base fitness and motivation to push beyond the comfort zone are a pre-requisite. Of course, the Watt Bike can be used to train at lower intensities and my wife is one who really enjoys these 'spin' sessions. Watt Bike Australia recommend 2-3 sessions a week with at least a day's rest in between. Other forms of training complete my week, with races dominating weekends. It is in these races I am sure the rewards for my Watt Bike sessions are destined to surface.