Powertap Pro hub with Zipp wheel and SRM Powercrank rental for Patterson Training coaching clients
Why Train with Power
As we are dedicated to keeping our coaching and training methods and practices as current as possible, we are able to offer a power meter rental service to coaching clients. Why do you need a power meter to train I hear you ask? Well, when training with power you are able to see the actual work that your body is doing in watts, rather than watching how your body is responding to the demands of the training as is the case with heart rate. Heart rate will vary dependant upon temperature, altitude, hydration and so forth. This heart rate variation will be apparent when viewed as a relation of heart rate and power. When training in hot conditions power will be lower when compared with a given heart rate compared to cool conditions. Also when interval training anaerobically above the lactic threshold, using heart rate as your intensity guide, you would see a gradual drop in power as this type of training causes "cardiac creep" which is the gradual rising of heart rate at a fixed intensity, so you would actually be doing less work as the session goes on. The picture above shows how heart rate (Red crosses) rises although the intensity/power output (Green line) remains constant.
Training Applications
The uses of power meters within cycling is growing at a great rate with new methods and software for interpreting the data becoming more readily available, along with a large number of sport scientists lecturing on the subject and hosting coaching workshops. The power meter alone is of little use and can be a problem on the club run when every man and his dog wants to know what power your doing rather than concentrating on the road. It's the analysis of the data that will enable coaches and sport scientists to improve an athlete's performance.
Basic descriptions of some of the most useful analysis tools are as follows;
Quadrant Analysis and Power Distribution
Of all the data analysis tools available I find this tool one of the most useful for highlighting a fundamental area of cycle training that may in the past have been picked up only by a well trained eye. The quadrant analysis breaks down the power into force and pedal velocity and plots each set of data as a scatter plot. The graph on the right shows blue (25 mile TT) and red (muscular endurance training) data points. When training it is important to generate the desired power output that will be required in a specific event, but what is sometimes neglected is what cadence or rate of muscle contraction is required for the event. For example mountain bike power climbing up very short steep technical off road sections as seen in the 2006 Commonwealth Games course is usually tackled with very high power and low cadence (Low muscle velocity), whereas tempo climbs such long European mountain stages are ridden with a high power at a high cadence (High muscle velocity). This Graph enables me to see that the intervals in this riders training ride (Red markers) were done using a slightly lower cadence and force that was used during the event. This information can be fed back to the rider and incorporated into the next training plan.
Functional Threshold Power
The functional threshold power is very similar to the laboratory assessed lactic threshold 2 which is described as a non linear rise in lactic threshold greater than 1 mmol/L during an incremental exercise test, or in lay terms, the highest intensity that can be maintained for a long time - usually about 1 hour. Above this threshold there is an increasedreliance on non-mitochondrial ATP turnover, resulting in fatigue and a reduction in power output. Functional threshold power can be used to see if the lab-based lactic threshold 2 occurs at the same power output when the rider is in a real world racing situation. This functional threshold for this 25 mile time trial is seen as the sharp drop off on the right hand side of the power histogram (Green) corresponding to 260 watts.
SRM Race analysis
This diagram shows the SRM analysis of a whole race. There are 6 training zones from recovery to anaerobic energy systems on the X-axis marked with time and % indications. You can see how much time was spent in each of the phases. Almost the whole duration of this 25 mile time trial was ridden in the very highest aerobic threshold zone (Top of Zone 4) with little time spent in any of the lower aerobic zones. This curve shows clearly the importance of having a good aerobic power capacity and muscular endurance that is as high as possible in order to maintain the high anaerobic power required for this event. Long interval training is very helpful here to build that muscular endurance on a sound aerobic base. Different events over different terrain will require very different physiological demands that need to be considered in the rider's preparation.
The Powertap Pro hub
What you get is the Cycle ops power tap pro hub built into a Zipp 415 carbon road rim that is tough enough to take a good pounding during the high volume winter months and fast enough to use during pre season races to collect important race data. As the wheel is pre-built you just select and fit your desired cassette ratio, fit the pick up cables and off you go.
PowerTap Pro Features
576-gram hub.
130mm or 135mm Axle Spacing.
24, 28, 32 Hole Configurations.
Displays and records current and average Power, Heart Rate, Cadence, and Speed; Energy Expenditure, Ride Distance, and Ride Time.
CycleOps PowerTuned Software included.
Additional PowerTap Pro Features
Show power, heart rate and cadence simultaneously.
Download up to 15 hours at 1-second recording rates.
Records unlimited intervals.
Cadence sensor.
Functions as a downloadable heart rate monitor for multisport.
Computer also works as a cycle computer when not using PowerTap hub.
The SRM PowerCranks are in my mind the best cycling power measuring device available, easy to set up, faultless performance with a bomb proof software package that may be a little difficult to interpret for those who are not familiar with power analysis but one that provides some fantastic features that I can use to aid you on your way to improved performance. The ability to change the crank arms to your preferred length allows for correct bike set up and the variation in leg lengths from person to person. The large powercontrol display shows lap times and average power for laps, cadence, heart rate, speed temperature, distance and energy expenditure so no excuses for hitting the wall. For more details on the SRM Powercranks visit www.srm.de/englisch/prod_srmts_powerm.html
SRM Professional Powermeter Features
Measurement accuracy: The Professional model (4strain gauge strips) has an accuracy of ±2%.
Cranks: A choice of between 165mm and 180mm to fit the Shimano Octalink, Dura Ace (only up to the 2002 model), Ultegra (not 10-speed), Campagnolo or with SRM multi-length cranks.
Chainrings: 5-arm with a 130mm bolt circle. Small chainring available with 38 to 46 teeth, large chainring available with 50 to 61 teeth. The standard chainring size is 39/53. The chainrings are suitable for 9-or 10 gears.
Weight: The Professional Powermeter with 39/53 chainrings and a 175mm crank weighs between 773 g (square Shimano) and 843 g (round Campagnolo).
The SRM Powercontrol – view all data live on screen
In addition to power and cadence it also measures speed, heart rate (suitable for non coded transmitters, from 2006 on for coded transmitters also), temperature and others properties. All data measurements are displayed after each crank revolution and saved in intervals that you can set yourself. You can choose intervals of between 1/20 and 60 seconds. The memory capacity is sufficient for 72 hours of training with saving set at 10-second intervals.
The SRM Powercontrol is powered by a rechargeable NIMh battery which allows 40 hours of uninterrupted training. It is also equipped with an integrated serial interface via which the saved data can be downloaded onto an IBM compatible PC. It is slipped onto a holder – can therefore be removed easily.
A housing made of highly shock-resistant plastic has been to developed to ensure maximum life cycle.
The performance features have again been enhanced compared to the SRM Powercontrol IV:
- even lighter: 80g 80g - even bigger and improved display, more contrast - 20 intervals at a glance - faster download now possible - size: W 80xx L 14x D 50mm - memory capacity: 31 hours (5-second sampling) - settings can be also be changed without the need of a computer - capacity of the rechargeable battery: 29 hours - both hardware and software is 100% compatible with the PC IV, the Powermeter and the sensor cable.
Costing for Power Meter rental
This pricing is not just the use of the powermeter it includes fitting and orientation along with the detailed analysis of every training ride and the evaluation and feedback that will ensure measured progression towards your training aims and goals.
CycleOps Power Tap hub
Monthly rental £40 with a minimum six month coaching contract
SRM Power crank (Professional)
Monthly rental £50 with a minimum six month coaching contract
Patterson Training : Flat 9 St Lukes House : Pavillion Way : Macclesfield : Cheshire : SK10 3NE Tel No.07841118167
