Wattage and Heart rate

[TimAckley]

A question for the experts.. I am looking to improve my times on my run and ride for Olympic and Half course tri's to try and be more competitive....

Would it be important to start to train using either Heart Rate or Wattage to gauge Training to really make a break thru?

[m gorris]

Tim,

Simple answer, BOTH!

The real issue, though, is much more complex. You need to figure out what wattages correspond to what hr zones. The way to figure this out is through testing. To dive head first into a training plan without this information is going to lead to either over or under training....unless you get really lucky and guess correctly [fat chance]!

The good news is you are thinking outside the box on ways to improve your bike split and using power is one of the best. So if you want to gain a little more insight, I might be able to help. Then again, you can always just go out and ride, as this training method is time-tested and will always work ;D. Shoot me an e-mail if you want more info!

Don't know if you peruse slowtwitch, but there is a gentleman on the site who has written a series of articles of the physics of moving a bike. His name is Rick Ashburn and he, along with Michael McCormack, have helped me gain a better understanding of how to use power in training. More importantly, regarding long course racing, they have helped me understand just how easy it is to "go too hard" on the bike, thus trashing your run.

It is ironic that you posted this message as here is a small excerpt of a recent e-mail communication Rick and I have been having. He is helping me gain a greater knowledge of bike pacing and how it relates to power...check it out below-

Pacing is a function of how long you're going to be on the course -- a point that gets lost on many people. Then, within that range, you have to decide what kind of runner you are. You're a strong runner, so you could be riding slightly harder than someone like me. To use these tables requires understanding (1) your FTP; (2) the profile of the course, including hills (more hills = slower) and how crowded it will be (crowded = faster); and (3) your own aerodynamics. I tend to finish courses a lot faster than other guys with the same power as me, so I can ride at a slightly higher % of FTP.

Early in an long-course ride, it is very easy to go over goal power. If I plan to ride 200w in a half IM, 225 feels really easy for the first half hour. Dumb idea, though. The penalty in increased TSS points is big. We have learned that an athlete going even 3-4 watts over goal power will implode on the run. Run success is more sensitive to bike effort+time than people realize.

[karming]

Mark,

Can I pick your brain re: wattage and HR. Can you shoot me a email so I can ask you quite a few questions? As you might remember I also used M2 for a couple of years. Now am going on my own.

Kar-Ming
[e-mail]

[Jack Carney]

I finally got my butt out to Akron Saturday and did Pete Gladdens bike workout. He is starting a Computrainer Class this Sunday and will do some of the testing Mark is talking about. I am planning on going hoping the time doesnt interfere with tri swimming.

Here is the blurb from his website www.excelincycling.com/index.html

* 1/25/08 The 5-person CompuTrainer training center will officially open at our Moe Ave. facility on Sunday, February 3rd with a 10-mile to 20K Time Trial. More details next week on time and fee. You will be able to compete against 4 other riders simultaneously, while at the same time obtaining some hard data with respect to heart rate at lactate threshold, average power output and average speed. Riders of similar ability levels will be seeded accordingly. If you're a club, team, or just a group of friends who would like to race, train, or just do a world famous course together, please feel free to contact me about leasing the facility - CompuTrainers, Sound System, and Video System - for your own private workout. Rental and leasing information will be posted on the Indoor Cycling page next week via a CompuTrainer Training Center link..............Pete

[m gorris]

Jack

Very cool to hear!

Thought I'd pass along a few pointers to get the most out of your computrainer session. You may be aware of these, so my apologies in advance if this happens to be the case.

1. Make sure you are WELL rested. If you plan on using the info gathered for future training, this will be a very important workout for you so arrive "fresh!"

2. I am guessing you are using your own bike for the testing. While you can use any bike, best to use the bike you are set-up for racing on. This will give you the most "real world racing" value.

3. When using said bike, make sure tires are properly inflated [duh] as well, it is best to use a worn/older tire on the computrainer. Prior to setting up your bike, wipe down the back tire with rubbing alcohol and a rag, as a clean tire is the best way to ensure the most accurate tracking of power

4. Ensure proper press on force and calibration...don't worry, your instructor will help you with this.

5. Have fun, enjoy the moment, embrace the agony - ha ha!

[Jack Carney]

Mark, thanks for all the pointers. I use a Computrainer at home but don't have the knowledge you and Dave Miceli and Brooks Modie and some others do on it so I like all the help I can get.

I do have a separate tire for my bike on the trainer and wipe it down regularly with alcohol.

I will let you know how it went. We can also work on getting a group out there if anyone is interested.