Today's elite cyclist are turning to Power
output (wattage) to help prepare for competition. Measuring Power is
a tool most useful in analyzing training or racing data after a
ride. Instantaneous Power readings will vary throughout the pedal
stroke due to the inconsistent cadence of most cyclists. Because of
these variations, the best use of the Power measurement is in the
analysis that is done once you are off your bike.
The key to using Power is in two areas. For short,
maximum efforts such as a 20 second sprint over 1000 watts. Or
longer rides where the Power average over the course of the ride, in
conjunction with heart rate, will provide the telling details. Pete
Pensyres, past winner of RAAM (Race Across America), uses his 720i
and Power unit to analyze rides over 1 hour. He combines that data
with his heart rate average for a look at what type of ride he had.
Power is a direct reflection of the exercise
intensity, whereas heart rate responds to changes in Power. Power
will therefore change rapidly with each pedal stroke. Heart rate, on
the other hand is relatively stable and will not fluctuate because
it takes heart rate longer to adapt to the intensity change. The
combination of the two provides the full analysis.
The left and right feature on the Polar system is
a valuable tool to help develop your pedal stroke. It measures the
Power put out by each leg independently, and can then tell how
evenly you pedal with both legs. If you can distribute the power
evenly between each leg, you will generate a more consistent power
output and delay fatigue. I recommend paying attention to this as
much as you can during a ride. While working out on an indoor
trainer, you can really focus on your pedal stroke and concentrate
on improving your efficiency.
The Pedaling Index was another interesting feature
designed to improve efficiency. It measures the Power output during
the downward stroke, between the 1 and 5 o'clock positions. The
higher the number, the more efficient you are at applying power over
the positive stroke (downward). This will train you to maintain more
consistency over the whole circular pedal stroke and develop a fluid
motion.
The tools are changing, but the same old principle
of hard work and smart training apply. Put in smart miles and you'll
see the improvements you're looking for.
By Dr. Edmund Burke
Power Output Set
How it works