Numerous tools will help you monitor and plan your triathlon training, including stopwatches, heart rate monitors and power meters. A power meter is mounted on your bike to provide information on your workload. It records data throughout each ride you take and transmits it to a small computer. This information is useful for optimizing your workout progression leading up to a race.
Significance
When you turn your bike pedals you create work, which is measured by a power meter and recorded in watts. This measurement gives you a measure of your pure work output because it's not directly affected by environmental factors, including hydration, heat, weather, altitude and cardiac drift. Heart rate monitors and speedometers, on the other hand, are affected by such factors. For example, you may ride into the wind on one workout, which will slow you. Your power meter will tell you whether you are working at your maximum capability despite the slower time.
Use
When you start using a power meter you need to find your functional threshold power, or FTP. This is your average power output in watts at your highest sustainable effort for 20 minutes minus 5 percent. Use this number to set the pace for your workouts. For example, on a tempo ride if you perform too far below your FTP, you need to increase your pace. If your average watts are too high, you need to hold back a bit so you'll still have energy for your run. Working near your FTP is the best way to make gains in your power, which will translate to faster race times.
Expert Insight
Combine power meter use with a heart rate monitor to get an idea of how your body is doing internally and externally during your workouts. For example, if your heart rate goes way up and your power way down, this can indicate a problem such as dehydration or overtraining. Also use a meter to see how equipment changes or adjustments to your bike affect your power.
Progress
Measure gains in your power by periodically repeating the FTP test and readjust your workout goals based on the results. The goal of increasing your power output is a good one: When all things are equal, such as aerodynamics, weight and equipment, the cyclist who has the higher power output will win every time, notes "Triathlon Revolution," author Terri Schneider.
References
- USA Triathlon: Training With a Power Meter; Troy Jacobson
- TriFuel: Power Training; Matt Russ; March 23, 2010
- "Triathlete Magazine's Complete Triathlon Book"; Matt Fitzgerald; 2003
- "Triathlon Revolution"; Terri Schneider; 2008
- Beginner Triathlete: Should I Buy a Power Meter?; Matt Russ
- "Serious Cycling"; Edmund R. Burke; 2002
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