But for all the benefits, your power meter may be hurting your performance when the chips are down. \u00a0Click through the jump to see if you're guilty of any of these performance killing power meter faux pas:<\/p>\n
<\/p>\n
Preventing Power Meter Performance Loss<\/h2>\n
Power meters are supposed to help you improve your performance, not destroy it. \u00a0But overusing a power meter can ruing your training, racing and competing very quickly if you're not careful. \u00a0You have to use your power meter effectively and learn to ride with it, not by it, if you want to get the most out of it. \u00a0Many athletes (myself included) are victims of the following power meter pitfalls. \u00a0Figure out if you're guilty of one of these and make some changes to watch your fitness improve!<\/p>\n
![\"Quarq](\"https:\/\/tailwind-coaching.com\/wp-content\/uploads\/2013\/04\/IMG_1072-224x300.jpg\")
<\/a>Constantly comparing to your best<\/h3>\nPower meters are wonderful tools that allow us to track our fitness changes and improvements. \u00a0One thing I find\u00a0many athletes who are training with power make a huge mistake in comparing their daily intervals with their best benchmarks. \u00a0Here's a perfect example from an athlete I coached a while back:<\/p>\n
So I tried to do the 5×5 min VO2 intervals a couple times. \u00a0I've not been able to complete them at all! \u00a0From my power testing, I should be able to hold 310 watts for 5 minutes, but I can't do that during these intervals. \u00a0I do OK for the first one, then my power drops after the second one. \u00a0What am I doing wrong?<\/p><\/blockquote>\n
This was a perfect case of an athlete training too hard because they are comparing their interval work to their benchmark. \u00a0In most cases, I prescribe interval work at a percentage of functional threshold power. \u00a0This allows for proper recovery between intervals.\u00a0 Trying to perform your intervals at your benchmark power numbers is unrealistic and often counterproductive\u00a0since it is physiologically a difficult thing to accomplish.<\/p>\n
Benchmark intervals are designed to “empty the tank.”\u00a0 This type of interval testing is also generally performed from a fully rested state.\u00a0 During typical VO2 max interval training, full recovery is never truly achieved during the rest periods.\u00a0 Ideally, the rest period does not allow for sufficient time to replenish energy stores as detailed in my previous post about W'<\/a>.\u00a0 If your goal is to hit benchmark numbers, you need to have fully recovered prior to each interval.<\/p>\nIn theory, it is possible to train your VO2 max by performing benchmark level efforts.\u00a0 It will be grossly impractical, however.\u00a0 The amount of recovery time between each work interval would probably be between one and a half and two times the work interval.\u00a0 A simple set of 5×5 would take you nearly an hour and a half!\u00a0 There would also be a question of how much benefit would be gained by these intervals<\/a>\u00a0since you would be fully recovered instead of slightly fatigued at the start of each.<\/p>\nBy following the “percent of functional threshold power” rule, intervals are more time efficient and (likely) quite similar in terms of effectiveness.\u00a0 Over time, the suprathreshold stimulus will allow for adaptations in your VO2 max and aerobic capacity.\u00a0 That will translate into increased benchmark numbers when it comes time to test.\u00a0 It doesn't matter if you're at benchmark levels or 20% above functional threshold power: the point is you're there and you're working there.<\/p>\n
How to fix the problem<\/strong>: You can't match your benchmarks every time you train.\u00a0 Don't try to.\u00a0 Try to set new benchmarks during subsequent testing.<\/p>\nRelying on your power meter too much<\/h3>\n
Cyclists used to train by feel.\u00a0 They would ride into the hills and push hard, embracing the feeling of burning pain in their legs.\u00a0 Hard work was measured by getting to the top of a climb faster, by dropping your riding buddy or by winning the town line sprint on the Saturday throwdown.\u00a0 Today, power meters rule the roost with regards to evaluating your training.<\/p>\n
It's amazing that we have the ability to quantify our training and fitness so specifically, but it has downsides too.\u00a0 A cursory glance at Tour de France photos of Chris Froome will reveal him locked onto his computer.\u00a0 He's no different than many amateur cyclists.\u00a0 Many cyclists stare at their power numbers intently, fearful to drift from their prescribed zone.\u00a0 This may be the right course of action when it comes to following a training plan, but it robs a cyclist of learning how to listen to their bodies.<\/p>\n
You need to learn to listen to your body.\u00a0 You need to learn how to evaluate how hard an effort is without using a power meter.\u00a0 It's just as important to learn how to train WITH a power meter as it is to hit your interval intensities.\u00a0 Remember, you don't train BY power, you train with it.\u00a0 Post analysis of your power file<\/a> should confirm what your body feels.\u00a0 When you understand what a five minute VO2 effort feels like, you'll know when it occurs in a race or event.\u00a0 Don't become robotic and train only by the numbers or you'll miss the point of training.<\/p>\nHow to fix the problem:<\/strong> Don't be afraid to set your Garmin to display a single metric like cadence.\u00a0 (It's probably the most important metric to follow during an interval set anyway.)\u00a0 You can ride by feel and analyze the data after the workout.\u00a0 After analysis, you'll learn what the efforts were and what they felt like.<\/p>\n![\"Garmin](\"https:\/\/tailwind-coaching.com\/wp-content\/uploads\/2013\/11\/tom_danielson_cervelo_r5ca_computer_600-225x300.jpg\")
<\/a>Comparing yourself to others<\/h3>\nCyclists have a bit of an inferiority complex.\u00a0 They are constantly comparing their results to others around them.\u00a0 This includes other cyclists, other vehicles (for example, racing a car down a descent) and even pro cyclists.\u00a0 It's not necessarily a bad thing to compare yourself to others; it's what competition is built upon.\u00a0 But there are limits.<\/p>\n
So I tried to do the 5×5 min VO2 intervals a couple times. \u00a0I've not been able to complete them at all! \u00a0From my power testing, I should be able to hold 310 watts for 5 minutes, but I can't do that during these intervals. \u00a0I do OK for the first one, then my power drops after the second one. \u00a0What am I doing wrong?<\/p><\/blockquote>\n
This was a perfect case of an athlete training too hard because they are comparing their interval work to their benchmark. \u00a0In most cases, I prescribe interval work at a percentage of functional threshold power. \u00a0This allows for proper recovery between intervals.\u00a0 Trying to perform your intervals at your benchmark power numbers is unrealistic and often counterproductive\u00a0since it is physiologically a difficult thing to accomplish.<\/p>\n
Benchmark intervals are designed to “empty the tank.”\u00a0 This type of interval testing is also generally performed from a fully rested state.\u00a0 During typical VO2 max interval training, full recovery is never truly achieved during the rest periods.\u00a0 Ideally, the rest period does not allow for sufficient time to replenish energy stores as detailed in my previous post about W'<\/a>.\u00a0 If your goal is to hit benchmark numbers, you need to have fully recovered prior to each interval.<\/p>\n In theory, it is possible to train your VO2 max by performing benchmark level efforts.\u00a0 It will be grossly impractical, however.\u00a0 The amount of recovery time between each work interval would probably be between one and a half and two times the work interval.\u00a0 A simple set of 5×5 would take you nearly an hour and a half!\u00a0 There would also be a question of how much benefit would be gained by these intervals<\/a>\u00a0since you would be fully recovered instead of slightly fatigued at the start of each.<\/p>\n By following the “percent of functional threshold power” rule, intervals are more time efficient and (likely) quite similar in terms of effectiveness.\u00a0 Over time, the suprathreshold stimulus will allow for adaptations in your VO2 max and aerobic capacity.\u00a0 That will translate into increased benchmark numbers when it comes time to test.\u00a0 It doesn't matter if you're at benchmark levels or 20% above functional threshold power: the point is you're there and you're working there.<\/p>\n How to fix the problem<\/strong>: You can't match your benchmarks every time you train.\u00a0 Don't try to.\u00a0 Try to set new benchmarks during subsequent testing.<\/p>\n Cyclists used to train by feel.\u00a0 They would ride into the hills and push hard, embracing the feeling of burning pain in their legs.\u00a0 Hard work was measured by getting to the top of a climb faster, by dropping your riding buddy or by winning the town line sprint on the Saturday throwdown.\u00a0 Today, power meters rule the roost with regards to evaluating your training.<\/p>\n It's amazing that we have the ability to quantify our training and fitness so specifically, but it has downsides too.\u00a0 A cursory glance at Tour de France photos of Chris Froome will reveal him locked onto his computer.\u00a0 He's no different than many amateur cyclists.\u00a0 Many cyclists stare at their power numbers intently, fearful to drift from their prescribed zone.\u00a0 This may be the right course of action when it comes to following a training plan, but it robs a cyclist of learning how to listen to their bodies.<\/p>\n You need to learn to listen to your body.\u00a0 You need to learn how to evaluate how hard an effort is without using a power meter.\u00a0 It's just as important to learn how to train WITH a power meter as it is to hit your interval intensities.\u00a0 Remember, you don't train BY power, you train with it.\u00a0 Post analysis of your power file<\/a> should confirm what your body feels.\u00a0 When you understand what a five minute VO2 effort feels like, you'll know when it occurs in a race or event.\u00a0 Don't become robotic and train only by the numbers or you'll miss the point of training.<\/p>\n How to fix the problem:<\/strong> Don't be afraid to set your Garmin to display a single metric like cadence.\u00a0 (It's probably the most important metric to follow during an interval set anyway.)\u00a0 You can ride by feel and analyze the data after the workout.\u00a0 After analysis, you'll learn what the efforts were and what they felt like.<\/p>\n Cyclists have a bit of an inferiority complex.\u00a0 They are constantly comparing their results to others around them.\u00a0 This includes other cyclists, other vehicles (for example, racing a car down a descent) and even pro cyclists.\u00a0 It's not necessarily a bad thing to compare yourself to others; it's what competition is built upon.\u00a0 But there are limits.<\/p>\nRelying on your power meter too much<\/h3>\n
<\/a>Comparing yourself to others<\/h3>\n