Pedalling the Virtues of Power for Improving Fitness
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 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.
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.
Polar View - Point A - Both pedals are in a vertical line. Your left leg is at the highest point; your right leg is vertical at its lowest point.
- Point B - Both pedals are horizontal, the left leg on the drive phase – the right leg on the recovery phase
- Point C - Both pedals are vertical. Your left leg is at the bottom of the revolution and your right leg is at the top
- Point D - Both pedals are horizontal, the right leg on the drive phase – the left leg on the recovery phase
- Pushing down with the left leg results in a larger force shape on the left
The Figure eight, peanut and sausage
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.
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