sunnuntai 20. tammikuuta 2019

Power meter based indoor training

Me and my avatar in virtual Innsbruck.
Cycling indoors at +14 °C (57F) riding on Zwift is currently way more pleasant than riding outside at -14 °C (6F).  As I've got a power meter only on my trainer, the other major advantage is know how I am riding.

It makes a world's difference to ride when you can access live power data. When the going gets tough, my mind tends to tell I'm trying push too hard. As I can check the current and average wattage and heart rate, I know whether I'm giving it all or it is just mental weakness.

Riding up Alpe du Zwift yesterday felt difficult with tired legs. Nevertheless, I believed I can sustain my FTP level (300W) and told my legs to do some more. Every time when my power output was dropping below 300, I knew to push harder. Without the exact numbers I would have given in and settled for less.

299 W average - exactly my FTP.
With the help of Strava and Cycling Analytics I've learned to read the output and understand my strengths and weaknesses. The next example is from Cycling Analytics.

Below are two graphs. The upper is a few weeks old, the lower is fresh.

Both show that I am weaker than the average Joe on short bursts (less than 5 seconds), and around 1-5 minutes. I'm about average for 10-20 second bursts and around an hour (FTP equivalent).

There's a difference between these two graphs. On the right hand side the line turns higher on the lower graph. It means that the power level sustained over one hour is above average now. It's a visual proof that my winter training has paid off.

When Tour de Zwift will be over, it's time to start some interval based training plan, most likely Crit Crusher. I expect to get the line higher, away from the blue area altogether.

Ei kommentteja: