Power distribution charts can give you an idea of how “smart” you are riding. \u00a0For a road race, you'll want to see a “V” shaped distribution chart. \u00a0This means you're spending proportionally more time coasting or soft pedaling and in zone 6\/7. \u00a0You're not wasting energy in the dead zone of Zone 3 and 4 during a road race. \u00a0Basically, you're making use of the “hide in the pack, save it for the attack” mentality. \u00a0Contrast this with a time trial where most of your time is in zone 4 or functional threshold power level. \u00a0This will create an “inverted V” shape of the distribution.<\/p>\n

Quadrant analysis is another useful “smart riding” metric. \u00a0It basically tells you how you made your power: did you mash it out with low cadence, high tension work or did you spin your way to big power. \u00a0In a road race, you'll want to see lots of activity in Q3, which is low speed, low force. \u00a0You'll see some activity in Q4 which is high speed, low force. \u00a0You'll see a few points in Q1, which would be sprints, attacks and covering attacks. \u00a0If you're spending a lot of time in Q2, you'll need to work on your neuromuscular capacity.<\/p>\n

There are a couple of other metrics you can use to evaluate your ride data. \u00a0One is the FTP bar. \u00a0This is simply a horizontal rule placed on the “power” graph of your ride data. \u00a0It gives you a visual representation of where your efforts were made and how much of your effort was above threshold. \u00a0This is particularly useful in a time trial situation so you can evaluate if your power production falls in line with your functional threshold power at a quick glance. \u00a0You can also use this tool to determine if you achieved the “negative split” that is so desirable for a time trial type effort.<\/p>\n

Cadence can be broken down to determine how much time was spent pedaling. \u00a0This varies dramatically between road races, crits and time trials. \u00a0In a TT, you'll be pedaling the whole time. \u00a0In a road race or crit, you should be coasting most of the time. \u00a0It's another indication, along with some self-reflection, of how smart your racing and training is.<\/p>\n

By looking at your CP curve, you can determine some areas that you may need to focus on in training. \u00a0By using an “extended CP” evaluation, you'll have an idea of what power numbers your body should<\/em> be capable of producing given your CP or functional threshold power. \u00a0You can see where your actual power numbers fall under this curve and where you need to train to improve to your “potential.”<\/p>\n

Beware: not everyone is able to match their predicted power numbers. \u00a0Some people have physiology that dictates a certain power curve, so don't panic if you just can't budge that 3-minute power number. \u00a0Your actual performance on the road is far more important.<\/p>\n