Thursday, August 23, 2007

Trust your power meter, trust yourself

The other day, riding in the rain, my Powertap head unit went a little crazy on me (as you can see from this picture). It occurred to me that many athletes may feel a bit lost when something like this happens.

Some riders dread the power meter. They see it only as a burden, a device that only serves to punish them. They would love to just throw the thing away and ride how they feel. There are also those that become too attached to their power meter. Without the feedback, they are lost. Some may not even do the workout. If there isn't a power file, what's the use?
Though everyone uses their power meter in a different capacity, what I would really like to see from my athletes is something in between the two extremes. A power meter is a very powerful tool. It can help you make sure that you do the workout correctly, help you pace yourself, give you quantitative data on how you improve, and measure the difficulty of your rides or races. Not to mention, it is a great way to show your coach what is really going on with your training. However, it is important to remember that it is only a tool. Even without the power meter, the power is still there. One of the most important reasons to have a power meter is to fine tune your own sense of perceived exertion. In other words, after a while, you should pretty much know what doing your workouts correctly feels like, with or without the power meter. Below is a list of comments that I would not like to hear from athletes regarding the use of their power meters...
Bad: "My power meter stopped working half way through my ride, so I just rode how I felt"
Should be: "My power meter stopped working half way through my ride, so I tried to do the workout appropriately based on feel"
Bad: "I was in this race and I looked down and saw that I was putting out 700 watts going up the hill. I can't sustain that kind of wattage, so I dropped out"
Should be: "Although I wasn't looking at my power during the race, when I downloaded the file afterwards, I saw that I was putting out 700 watts every time going up the hill. No wonder so many people didn't finish"
Bad: "I felt really good today on my endurance ride, so I went really hard and tried to average the highest wattage I could"
Should be: "I felt really good today on my endurance ride, so I had to use the power meter to hold myself back a bit"
Bad: "I want to be a Cat. 2, and I saw a chart that said that Cat. 2s have an LT power to weight ratio of 4.44 watts/kilo, so I do all my LT intervals at that level"
Should be: "On my last LT test, my power-to-weight ratio was 4.00 watts/kilo. While this is above average for a Cat.3, it is below average for a Cat. 2, so I know that if I upgrade I will need to work on sustained power."

Wednesday, August 22, 2007

NOTES* Rolling Resistance

Rolling resistance shall be defined as the resistance to steady forward motion due to frictional losses between the surface of the wheel and the surface on which it rolls.

Rolling resistance coefficients range from 0.002 to 0.010 while rolling on smooth surface

Next to aerodynamics, rolling resistance is the next biggest contributor to forward motion on level road cycling

There is less energy loss with a 700c wheel vs. 650c wheel due to less tire deformation as it rolls over a smooth surface

Reducing tire size from 27 inches to 16 inches increases rolling resistance by 40%

Skinnier tires (<19mm)>19mm) at similar tire pressures

A solid tire would have the lowest rolling resistance of any air filled tire on a perfectly smooth surface

Thinner tire fabrics made with higher threads per inch (TPI) bend and deform easier than thicker ones.

Thinner tires have less material to deform and thus less energy is lost as the tire rolls.

Thicker inner tubes create higher rolling resistance.

The greater the TPI, the less rubber needed and the better the rolling resistance.

Generally speaking, the best tire pressure for the least amount of rolling resistance on a typical road surface is around 100-120 PSI.

Different rubber compositions have different resistances. In general, replacing carbon black with silica-silane reduces rolling resistance, but also increases tire wear.

No, you think about it...

Which riders tires will last longer, a sprinter or a time-trialist?

Which tire wears the fastest, the front or the rear?

Monday, August 13, 2007

Eye of the Tiger

Bike racing here in the NYC area is quite different than a typical road race or circuit race elsewhere. The generally shorter park races and familiar faces make tactics and race dynamics interesting, not bad, but interesting. The addition of a few new riders can change the whole dynamic of the race. However, the principles here are the same as any other criterium or circuit race. The training and racing are specific but just as important to success is your tactical ability and tenacity. There is no doubt these races are hard but do to the relatively non selective courses and big fields there are often group sprint finishes. So why do the same people always seem to be in the top 10? We have all told ourselves that if the field is together on the last lap we must be top 10 and if you are passed by one person you must pass two in return to maintain your position. But the difference between those that consistently finish top ten and those that don’t is they actually do it. Forget fitness and sprinting ability for a moment. A rider that is good tactically and can see the dynamics of the finish, almost before they happen, will always have an edge. Of course, you can also be good at this and never capitalize on it and still finish poorly. Those that consistently do well can see the finish unfold, and capitalize on the openings. It is not enough to see it. Many riders hesitate and the moment you realize it you are too late. You must be aggressive and move into the gap without even thinking about it. We all know what we should do and where we should be in order to finish well, those that finish well actually do it.

Thursday, August 2, 2007

Fatigue and the Endurance Athlete

If you are an endurance cyclist you have probably experienced fatigue. Although some fatigue is ok, and even desirable, severe fatigue can be very detrimental to your fitness and your goals. As an athlete or coach you must be able to differentiate between fatigue that will yield performance enhancements and that which will hamper growth and recovery.

An athlete who is unable to produce the same performance they did just a week ago is fatigued. Put simply, fatigue is the inability to perform at a level that was once possible in recent history (excluding illness or injury).

Athletes can perceive fatigue differently. Some athletes avoid fatigue at all cost while others never slow down. If training becomes excessive enough and poor recovery habits are taken persistent fatigue can follow which will ultimately interfere with performance.

One of the difficult aspects of training and coaching is determining how much training and stress will fatigue an individual athlete and if how this fatigue will impact their training prescription.
Power meters and heart rate monitoring have made the diagnosis of fatigue and the ability to track the amount of training stress easier and more accurate. Frequent fitness testing with a power meter or field test allows cyclists to document the effects of training on particular aspects of performance. For an athlete, a range of performance and perceptions may follow a rigorous training block;

1. The athlete feels good and performance is improved
2. The athlete feels good but performance is poor
3. The athlete feels tired and performance is poor
4. The athlete feels tired but performance is excellent

Depending on the training and recovery prior to the test, all responses are possible and all results indicate something different. With the use of power meters, every cycling effort can be compared to a personal best clearly indicating when a cyclist is tired and when they are fresh. Patterns between training and performance will emerge providing insight into managing fatigue.
There are four main classifications of fatigue and they are described below.

There is little denying the perception of fatigue but oftentimes once you get going you are feeling great and beating the locals feeling full of energy. Experienced athletes know that it usually takes exercise to evaluate whether fatigue is severe enough or not to cancel a training session. Perceptual fatigue can be very persuasive so don't give up without trying. You may be capable of much more than you imagined. If you have finished a sufficient warm-up and you are struggling to reach and hold the given power levels then it is advisable to listen to what your body is saying and take a break!

Every daily training session results in short-term fatigue. As you become tired, heart rate and the perception of effort increases for a given workload or power output. Fatigue may increase to the point that a desired workload is not achievable. However, after a good meal and sleep most athletes will be ready for more abuse the next day. If the training bout is severe enough, two to three days may be required to regain previous form. This is considered short-term fatigue and is productive because the performance outcome is positive, increasing your performance, after sufficient recovery.

What happens when you train hard for six days in a row? As you would expect, you are probably tired. Many times a fatigued cyclist can find it difficult to cope with a hard training session for up to a week after this effort. There are often complaints about heavy legs and heart rate suppression during hard efforts. The training which leads to this sustained fatigue is termed 'overreaching'. Fortunately for those suffering from this type of fatigue, performance rebounds to desirable levels following 7-12 days of quality recovery. However, many athletes mismanage this fatigue and start training or competing well before they are fully recovered. Ironically, it is the athlete that feels the best that is most at risk for this type of fatigue. Athletes experiencing great form feel like superman, neglecting the proper nutrition and recovery habits needed. But eventually the fatigue will accumulate. Often the most severe fatigue comes following a week or two of incredible form. Be very careful when power production reaches an all-time high. With appropriate management - particularly the inclusion of recovery days in your training program - it's possible to maintain top form for weeks, if not months.

This type of fatigue is commonly known as overtraining. Many athletes are extremely motivated, very fit, and also living a very stressful lifestyle. These situations often cause a loss in fitness before fatigue dissipates. Thus, despite rigorous training and following weeks of recovery, performance never rebounds. Lifestyle stress, poor nutrition and disturbed sleep all contribute to the extremely heavy fatigue experienced by athletes.

Despite numerous attempts by sport scientists, there is no one physiological marker that can be used to identify the magnitude of fatigue or that when it has reached some critical level. Although resting heart rate can be a useful indicator of training stress there is little solid scientific data to support using this marker as a guide to training.

It's important not to confuse overtraining with non-specific training. It is possible that a lack of specific training for a certain event is responsible for the poor performance. Lots of cycling on the flat is unlikely to promote a rider's climbing capacity. So when evaluating your performance also think about the amount of specific training you've been doing for your event. Again, if a cyclist is using a power meter and recording training sessions it becomes fairly easy to retrospectively examine the time spent at a power output and cadence that is sport specific. Unfortunately, an athlete with persistent fatigue may need to stop training and focus on a good diet and adequate rest.

When it comes to cycling and endurance sports, fatigue is almost always present and can develop in many different forms. Most types are easy to deal with and fairly short lived. However, the perception of fatigue is not always associated with performance. Athletes should try out their legs and start a training session before making the conclusion that they are too tired to train. General or short-term fatigue is characterized by an increased perception of effort for a given power output, but the ability to produce power is generally maintained. More severe or long-term fatigue is associated with a decrease in performance and possibly a suppressed heart rate and elevated perception of effort for a given power output. Although excessive training can lead to persistent fatigue, this condition is very rare. When endurance athletes are unusually tired for a long time there are usually other environmental variables contributing to it.

Fortunately, power meters can now be used to track training volume and quantify whether performance is really compromised. This type of feedback combined with frequent performance testing can be used by cyclists to better understand the effects of fatiguing bouts of training and racing.