E-Coach Training Tips
Here is this week’s E-coaching tip….
This week’s tip is part 2 of the series on how we monitor our training efforts. Last week I talked about using pace and heart rate. The following will briefly describe the most accurate methods.
Training with power (watts) is the most accurate method to train and monitor efforts and gains in fitness. Power responds immediately to a riders input without the lag associated with Heart Rate monitors (HRM). For example, after a hard interval, your heart rate takes some time to recover, with power, once you drop the intensity, it comes down instantly. It is easier to train within the specified power zones vs. HR zones due to the larger range; i.e. tempo HR may have an 8-10bpm range, but for power may be 20watts so it’s easier for athletes to stay within their range. Last big feature is that ones power zones can change dramatically as fitness increases while HR zones stay fairly constant. It is much easier to monitor fitness gains and power output at a given HR too.
Lastly and probably most important…Perceived Exertion (RPE). This can be broken down on a Borg Scale of 6-20 with 6 being recovery/rest zone and 20 being the highest intensity. This can be modified to a 1-10 scale for simplicity. The athlete, over time, should get a feel for their intensity at a given power or HR zone. Learn your body to know what you feel like in each of your training zones; how you feel on the steepest climbs or fast TT tempo/threshold intensity. This will help to close the gap on the other variables that can affect all of the previous mentioned data.
Train hard and smart…Get a coach to help you reach the next level. See you out there!!!!