Training with a power meter has recently become increasingly popular among
cyclists, runners, and triathletes. Power meters provide real-time, objective data that can be used to improve performance, monitor progress, and tailor training to individual needs. However, like any training tool, power meters have benefits and drawbacks that must be considered when deciding whether to use them. This post will explore the benefits and drawbacks of training with a power meter for cycling and running, provide training examples, and examine relevant literature and research.
Benefits of Training with a Power Meter:
1. Objective and Accurate Measurement of Effort:
One of the primary benefits of training with a power meter is the ability to measure effort objectively and accurately. Power meters provide real-time data on the amount of work being done, which can help athletes avoid overtraining, monitor fatigue levels, and adjust their training program as necessary.
2. Improved Efficiency and Performance:
Training with a power meter can also lead to improved efficiency and performance. By monitoring power output during workouts, athletes can identify areas where they are over or under-performing and make adjustments to improve their performance. For example, a cyclist may notice that they are producing too much power during a climb, wasting valuable energy that could be used later in the race.
3. Tailored Training:
Another benefit of training with a power meter is the ability to tailor training to individual needs. By analyzing power output data, athletes can identify their strengths and weaknesses and focus their training on areas where they need the most improvement. For example, a runner may notice that their power output is significantly lower during interval training sessions, indicating they need to focus more on speed work.
4. Motivation:
Finally, training with a power meter can be highly motivating. Seeing improvements in power output over time can provide athletes with a sense of accomplishment and help them stay motivated to continue their training. Additionally, the objective data provided by power meters can help athletes set specific goals and track their progress toward achieving them.
Drawbacks of Training with a Power Meter:
1. Cost:
One of the primary drawbacks of training with a power meter is the cost. Power meters can be expensive, and not all athletes may be able to afford them. Additionally, some athletes may not see the value in investing in a power meter, especially if they are not competing at a high level.
2. Technical Complexity:
Training with a power meter can also be technically complex. Athletes need to be able to interpret power output data and make adjustments to their training program based on that data. This can be challenging for athletes who are new to using power meters or who do not have a strong background in data analysis.
3. Overreliance on Data:
Another potential drawback of training with a power meter is the risk of overreliance on data. Athletes may become too focused on hitting specific power targets and lose sight of other important training factors, such as recovery and rest. Additionally, athletes may become overly dependent on their power meters and lose the ability to gauge their effort level based on feel alone.
4. Limited Usefulness for Some Athletes:
Finally, power meters may not be useful for all athletes. For example, runners who primarily train for longer distances may not benefit as much from using a power meter as runners who focus on shorter, more intense workouts.
Training Examples for Cycling:
1. FTP Test:
The FTP test is a popular training example for cyclists using a power meter. The FTP (Functional Threshold Power) test is a 20-minute time trial that is used to estimate an athlete's lactate threshold power (LTP), which is the highest power output that an athlete can sustain for an extended period of time without fatiguing. The LTP is an essential metric for cyclists, closely related to their overall endurance and performance.
2. Intervals:
Another typical training example for cyclists using a power meter is interval training. Cyclists can use power output data to determine optimal power zones and perform intervals at specific power targets. This type of training can help improve both endurance and power output.
Training Examples for Running:
1. Hill Repeats:
One training example for runners using a power meter is hill repeats. Runners can use power output data to determine their optimal power zones and perform hill repeats at specific power targets. This training can help improve both endurance and power output on hills.
2. Interval Training:
Another training example for runners using a power meter is interval training. Runners can use power output data to determine optimal power zones and perform intervals at specific power targets. This type of training can help improve both speed and endurance.
Final Thoughts
Training with a power meter can provide numerous benefits for both cyclists and runners. As such, Triathletes can optimize their training by tracking power output to improve endurance, power output, speed, and efficiency. However, there are also some drawbacks to training with a power meter, including equipment costs and the potential for overreliance on data. Ultimately, the decision to train with a power meter should be based on an athlete's individual goals, preferences, and budget. With proper use and interpretation, a power meter can be a valuable tool for athletes looking to take their performance to the next level.
References:
.Allen, H., & Coggan, A. (2010). Training and racing with a power meter. VeloPress
Baron, B., Moullan, F., Deruelle, F., & Noakes, T. D. (2011). The role of pacing strategies in the occurrence of fatigue, cramps and gastrointestinal distress during prolonged exercise: A hypothesis. Sports Medicine, 41(10), 857-878.
Fitzpatrick, M. A., & Federolf, P. A. (2017). The influence of power output on running mechanics and running economy in well-trained distance runners. European Journal of Sport Science, 17(3), 337-344.
Swart, J., & Lamberts, R. P. (2009). The usefulness of a power meter in training for endurance performance. Sports Medicine, 39(9), 731-745.
Tucker, R. (2016). The decline in maximal oxygen uptake with age in trained athletes: A review. Journal of Sports Sciences, 34(12), 1135-1141.