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Power meter data from races are the most important!

"What we want in the race with a Power Meter?"

This question was recently put in a cycling forum ( tour of the Forum magazine ). This question is common. It suggests, in the race to play the power measurement not matter anyway because you can only drive what you own on the performance ago was able.

This last statement is true, of course. In most races you go for tactical reasons, as long as possible with as little effort as possible and when it is needed, is driven with as much pressure as necessary, for example, to remain on the mountain in the field or go with a breakaway .

However, it is recognized that the performance in the race to the most important of all are:

• DC, first a small counter to the top: to power data be useful to start such as time trials not too strong in the race. The pacing in the time trial is usually a problem, since one is fully motivated at the start, rested and therefore is not noticed in the first kilometers, that one actually goes about his relationship, which regularly takes revenge on the second half line.
  Correspondingly, the same applies on long hills.
  The power meter, therefore, also race in its place, however, have particularly in those with the longer sections with uniform, high performance.
• But more important is the fact that, thanks to the power-data's own driving style, your own weaknesses and strengths may also, as well as the requirements that are placed on a race can be traced in detail.
• This may be myths about these weaknesses and strengths identified. These weaknesses can be eliminated specifically in the following training and strengths.
• example
  the criterion you will usually not suspended, because it is easily strong enough. It will be suspended, because the various sprints have tired and recovery ability was not strong enough. In plain language this means that the endurance is poor. So training for the improvement of FTP are announced. The following offer themselves:
• Classic 20-minute intervals, such as 2x20 minutes with 100% FTP (10 minutes easy drive between them), maybe even 3x10 minutes with 105% FTP (5 to 10 minutes, stirring Ride in between).
  This bread-and-butter-FTP-training will be positive in all bicycle races is longer than three minutes.
• order to train for something specific criteria are also training possible:
• 45 minutes with 90% FTP, all of five minutes maximum sprint over 10 seconds, try for the sprint to find the 90% pace too quickly.
• switching training - for example, 30 seconds on - 30 seconds off each with about 130 to 160% for on FTP, \u0026lt;50% off, all for 20 minutes and two blocks total of 20 minutes 10 minutes break in between:
• enter 10 minutes
• 20 by 30 "on, 30 off (= 20 minutes)
• exit 10 minute break
• 20 by 30" on, 30 off (= 20 minutes)
• 10 minutes total 70 minutes
• Other weaknesses in races can be identified similar, for example, the weakness of being able to keep up with rapidly driven increases of about 3 minutes. In the case would force themselves on the L5-intervals. This maybe later more.

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winter - sickness or training time?

from the Gesundsheitskolummnen of journals and magazines us make noise in the Guide to behave responsibly and to spend even physically. It is indeed fall and the cold, wet and cold season had us under control. With the cold come the risk of catching a cold or even really sick. You should eat healthy, lots of sleep and for heaven's sake, not intellectual or physical stress suspend.

So much for the condition.

What does that now for the brave athletes who do not want to lose the shape of the summer completely and prepare for next season?

It says a lot, but it does not mean you can not train. If one considers a few basic things, you can, despite - or perhaps because! - Regular training healthy get through the winter.

In my personal experience to me the following practices to largely healthy winters have helped with plenty of practice time:

• Enough sleep
  need my opinion, not the insane to be much. For that he should be regular, so be 6 to 8 hours every night. In addition, the bed-not to change dramatically. Weekdays 11-6 in bed and on weekends from 4 bis 11 clock tends to be tricky.
• Lots of vegetables, salad and fruit
  There's not much to flesh. Again, of course, that regularity is more important than enormous, and sometimes for days afterwards but little.
  My tip: daily one to three tomatoes (such as steamed or in salads) and every other day for an avocado.
• Outdoor sports also regularly
  It is advisable to make no big break in the fall and step by step to get used to the increasingly colder temperatures. Of course, reduces to unusually cold days, the intensity.
• on the bike you have to also be more cautious than, for example when training because you get cold more easily because of the higher temperatures and dress must therefore warmer. The hill is slowly driven out, this can lead to excessive sweating. In the subsequent departure is a risk of hypothermia. On a longer climb So you open the jacket or pull them out and binds to the waist or arm.
  It is also useful to warm but generally less likely to wear on cool slopes and the accompanying wind, respectively. to wear protective rain or wind jacket. In order to avoid
• cooling down by the wind are, cross or mountain bike training. In the woods and on cross-sections typically much slower you go, always has a bit of warmth and intensity, at least on cross-sections no longer runs.
• exactly - right route choice!
  In cold weather you drive routes that do not contain long runs. Thus, preventing at least the cooling because of the departure.
• Length
  If you have already used to the cold, it is useful in cold weather a little more intense and much shorter train. In the post The winter time driver Paradis
I described a few suitable forms of training.
• Finally: no unnecessary stress! Dear
  can sometimes turn out for a training and at work, at school or in private life without feeling guilty the obligations.
  In this issue, the usual guide undoubtedly right. ;-)

Have fun winter training!

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technical illusion

Warning: The following is a rant. But a seriously intentioned.

bring What other wheels? What brings a lighter road bike? What other tires?

A lighter road bike!
general answer to these and similar questions: nothing. Yes, just nothing. Thanks to a racing bike weighs just one kilogram runs a 70 kg man is about 40 seconds faster a fairly steep slope at 1000 meters high. But he will need about one hour. So it was just 1.1% savings. And on a track that you got a few minutes faster, go for a few minutes slower. A full, hard-won kilograms and a mere 1.1%. For heavier riders or less. Who in Mountain time trial in the pros or serious amateurs mitfährt for the win, going to see of course different. But these are only a few people.

aerodynamic wheels!
Sure, aero is always good. Finally brings the most, because the main resistance happens to the air resistance. But this is really? How much aero wheels actually bring?

According to the test on Roues artisanales are the best front wheels twice as aerodynamic as the worst. Wow! And why do I write because that can get nothing (in the sense of not much or not enough)? was

1. In comparing the very worst: For the following reasons The Mavic R-Sys, with the very best, compared to the Zipp 808. No one is seriously one against the others want to play. Handelüblichere front wheels, and affordable, as Aksium Mavic, Fulcrum Racing 5 Shimano WH-R560 lie somewhere in the middle.
2. The absolute difference is small. At 50 km / h, for the time trial to make no special equipment at an average height and weight and seating position w has more than 550, the Zipp 808 saves over the R-Sys, only 18 w. The difference of Zipp 808 for Shimano WH-R560 is only 9 w. The rear wheel does indeed add more, but generally it is believed that this gain is lower, because there the air clean in any case not more important.
3. If we take the 9 w (808 vs.. R560) and proposes a penalty of 6 w's for the rear wheel, then the difference is a proud 50 km / h down to 15 w / 550 w = 3%. The first sounds like a lot, but according to Analytic Cycling 15 additional watts shown at 50 km / h only 0.5 km / h.
   And that is one of x thousand euros?

Here: deciding time trial specialist, where seconds or fractions for victory or defeat, will come to a different conclusion.

Lighter tires!
same again the same song: the differences are too small and when commercially available from a good tire (Conti GP4000S, Veloflex Black and similar) proceeds, then about rolling resistance and cornering grip is to gain very little (I'll spare us the bill at this point), but the frequency will increase margins by "faster" tire.

is of course in racing the puncture play a minor role, but even the racer benefited little from super-fast tire, but maybe from weak puncture, respectively. the consequences of slowed down.

offer of reconciliation
A light bike is fun, high-profile wheels look good and light tires, style Veloflex Record with latex tubes, feel great about the trip. It is a pleasure to such things and have to drive too. Rational needs the to be unfounded.

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The winter as a time trialist Paradis

The article winter blues - or sprint training for all I emphasized that one could work in the winter specifically to his weaknesses, such as the ability to sprint. 20 or above at the time mileage minutes.

threshold training?
Can we really work out in the winter in the threshold? Is this not detrimental to the shape of the next season, which is only in a good half year really matter?

If one considers a few aspects, then in my view, a focused FTP Training (Or time trials) in winter are no obstacles. But it is important that you consider the following:

• No full exertion training at short intervals.
  It makes sense, sometimes even train for example, about 20 minutes on very slightly below the maximum power over this period. It should be noted, however, that the usually not even in the summer on three successive days does.
  And in winter's hold is colder, so the risk of a cold faster. Frequent fatigue is taboo!
• at all - cold protection: hard training should be carried out only in winter when you are rested and really healthy and fully and has no higher or professional relationship stress.
  pubs and disco-club with a hard winter training trips are also not very compatible - the common cold risk in my opinion (and experience ...) according to size.
• And eat healthy, and above all enough. Cold, hard training and deficient diet are a pretty good recipe for burn out or just stupid sustainable and in case of chronic colds.

Training!
Schwelltrainingsformen are numerous. This ranges from the simple duration of which method to Tabata protocols and variants. So what is most useful? This question can not be answered in general, However, the following types of training can be in the wöchtlichen or monthly training schedule fit:

training form	Description	Outdoor	Indoor	frequency
sustained method	trip about 45 to 90 minutes with some degree of constant intensity, about 90% intensity, which would be over this period maximum possible. This can be controlled with a power meter is relatively simple, it must be noted that it typically begins too hard and too weak to stop without a power meter. This training is called in English-speaking world as a sweet spot training.		yes, yes, but boring	often several times a week, several days in a row
Long intervals	So are intervals of length 20 to 30 minutes in common. Pro Training will be completed 40 to 60 minutes net training, ie 2x20 ', 2x30' or 3x20 '. The intensity is also approximately 90% over this period of maximum intensity (ie threshold power or FTP)		yes yes 2x20 well suited	2 to 3 times a week
short intervals	short, relatively intense intervals of about 5 minutes. net training time is 30 minutes, then 6 intervals with 5 minutes. There are 5 à 6 minutes possible. Here the intensity is about 90% over this period of maximum intensity. If you can not beat 30 minutes, then the intensity was too high, if intervals are relatively easy 4 and 5, then the intensity was too low.	yes, but only in relatively warm air temperatures (colds risk)	yes, very hard, however, subjective	2 to 3 times per month Similarly
duration method sprints	as the normal duration method (see above) but at somewhat reduced intensity. For every 5 minutes maximum sprint over 10 to 15 seconds down.	yes	so, helps the monotony of indoor training reduce	2 to 3 times a week
Tabataprotokolle	SPRINT 20 seconds maximum, 10 seconds rest 8 reps result in a four-minute block it 2-3 blocks down, the remaining complete training time of one hour more light, more high-frequency carrier	yes, but only in relatively warm air temperatures (colds risk)	so, subjectively hard, but helps the monotony of indoor training reduce	2 to 3 times per month no recommendation on my part excellent for the winter -the top form-training in the summer

recommendation

• compile the above training so that every month about two occur until three training with short intervals.
• On days before and after short intervals should be no hard training druchgeführt. perform
• Per Week three, not more than four of the above mentioned training.
• The remaining days depending on the subjective feeling of fatigue with a holiday, casual rides or drives in the upper GA1, GA2 lower complement.
• Who has a power meter can keep the fatigue at Golden-Cheetah or WKO + in the PMC in the eye. It is recommended that the CTL can not increase by more than 3 to 5 points per week.
• is too much stress on the body can be prevented with this approach.
• The duration training may partly runs through the forest or alpine be replaced.
• youth is recommended, classical balance training (circuit, jogging path) once a week and perform for a week to perform only two or three of the training.

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winter blues - or sprint training for all

Winter is the best time for training! Finally you can, but does not. Each exit, each country run, every hour in the gym is good. One would indeed fall or winter break can make.

my view, the winter training has other advantages: Because the

• Volumes are reduced inevitably increases automatically the intensity in the short time range. The peakedness, which had decreased during the season, increasingly, is returning slowly.
• same can finally be carried out specifically to the weaknesses, without the other, prevent a general training goals in it. For example, one can in the fall or winter finally tackle the vexed Sprint weakness. Or working on the time trial performance over 20 minutes.

Yes, the time trial performance over 20 minutes ... So intense we must not work out in the autumn, especially not for so long! But, one may. In the fall of each train, compared to the rest of the year less (the three possible exceptions prove the rule). This is enough for recreation and diversion, if you have not just a full Pro Tour season in the legs.


example of a sprint training for road users (drivers or tourists)
three times per week the following training courses combine freely as you wish:

• jogging for about 40 to 80 minutes
  Low base rate ("jogging") and install approximately every five minutes, a sprint of 10 to 15 seconds - maximum acceleration and try to sprint to get the knee typically relatively high, be as explosive as possible.
• jogging for about 30 to perform 45 minutes
  Low base rate ("jogging") and about every five minutes 12-15 yield jumps, taking as far down into the squat, the knee angle on the back of the legs is slightly less than 90 degrees - down not too far!
• train on the bike standing starts. This large gears (50/12 or similar) use. Once in a gentle incline, not too steep, just so that the transition does not reply within four or five turns can be leveraged. It is enough to total about 15 rotations were run. Here, too, maximum explosive power is required.
  In about 75 minutes with a cozy basic tempo can be installed in just 10 starts. Ca. 10 to 15 minutes and then go enter every 6 minutes a start, then about 10 minutes drive out. In gently sloping terrain
• relatively easy pedaling and replace the one gear is reached in which, by the easy pedaling a rotational speed of about 90 to 95 per minute. Then out of the saddle going up to speed for 15 seconds and possibly bottoming within the 15 seconds one or two courses. go
• from a descent on a surface and try to reach the exit rate (eg 60 km / h) at high cadence (130 to 145 per minute) to hold for 20 seconds.

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dog or pig


Current brings variety and fun to explore the area. However, if every training plan is an abomination. For I must stop so constantly high mountains or rocks hike. And take pictures. What the heck. I'm just 'ne lame duck and can not specify the office.

This funny animal is a pig wool and lives right in the valley far from the road with his comrades in a spacious area with a nice mud pits .....

Is not it pretty?

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chain lubricant

Despite over 30 years experience in cycling I could convince so far no chain lubricants properly:

• bearing grease is too thick and prevents dust, sand and dirt too well, so that there is a short time a great Schmirgelpaste. The drive is becoming increasingly louder and really good is the sand in the sprockets and chainrings do not.
• also dedicated chain oils, such as the Peter of Cycling Plus, the nasty chain similar in defiance of advertising slogans such as bearing grease.
• Light liquid lubricant Teflon-based short worked pretty well lubricated, to pollute without the chain. However, goods by about 100 km increasingly louder noise will sound as the chain was now relatively dry. So it was not enough permanent.
• The best I found until recently sewing machine oil, applied sparingly and wipe off after a few Kettenumläufen with a cloth, the excess oil. But here, too, sooner or later with either dirty (if not sufficiently wiped chain) or a dry run to be expected.

Last week I used the first time Innotech 105 so far and am thrilled. From the already relatively old chain of cross bikes that ran for some time rather loud, I wore the 105 very generous without nachzuwischen on. The short training on Friday evening and the race on Saturday has put away easily and that the chain to develop without noise or pollute.

I'm thrilled! Since I am not yet in league with Innotech with a drum shop and get no commissions, I'll leave it to post a link. Those who are curious place, thanks to Google, a dealer himself, he can sell it. ;-)

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The round kick

a myth, but one to keep the damn good:

The "rounded step" in cycling - myth or reality

from a biomechanical point of view sensible train movement from a physiological point of view can not be regarded as optimal in some circumstances. For an active pulling movement, the use of hip and knee bend the muscles is necessary. This additional effort can lead to negative on the biochemical side effects.

It takes into account the scientific careful wording. In plain language this means that the train movement on the bike does not make sense for service performance.

A smooth passage, I believe is highly desirable - so no sudden movements, no lateral "ups and downs" of the upper body or the like. But things really, in terms of possible during 360 degrees evenly tangentially connect, is not only not effective but obviously counterproductive.

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Good training

"Typically, there's a group that thinks good training is doing as much as you can. Another view point is that good training is doing the minimum to 'get the job done'. When deciding what to do in training it's helpful to realize Which idea you are going with. "
[Ron Jenkins on 6 October 2010 on the wattage list]

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crank length

In the previous post, I scrub, the SRM was repaired with SRM (* g *). This is only partially correct. Among other things, the cranks were swapped from 172.5 mm to 170 mm.

In the summer, my bike path was due to two working rim brakes finally roadworthy. Already the very first climb was like coming home one. The 170 cranks had convinced me instantly. So I asked SRM to fit shorter cranks. In the meantime, I went with Ultegra 170ern on the road bike and there's was an instant home feeling. The force appears to steep climbs, where you might think, crank length and thus the lever arm would have an impact, not reduced. On the contrary, with the shorter cranks it runs just as well as the passage seems smooth. And in Sprint's already seems to be an issue, the world's best track sprinters usually go 165er.

Frank Day is pretty controversial and decoupled from each other Power cranks I'm not convinced. The following video of Frank creates this belief on the other hand already:



are up some 25 years ago almost anything other than 170 specialists only run. I can only guess, of trying times shorter cranks. Apart from the fact that they probably "faster" are the shorter cranks will also cause less joint problems.

The adjustment to 145 mm may be a reason for me Power cranks try, even if I would drive it but only coupled with cranks. ;-)

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fun and exercise benefits

Often I am confronted with the question of whether I was doing bikes more fun if I train as a goal-oriented and often very structured.

This question can only be answered with an emphatic yes ! On the one hand, the training prepares himself, despite the sometimes huge focus itself a great joy. On the other hand, is found in every training possible to enjoy the beauty of nature in which the training take place.

Just this morning gave me the ride with the just-arrived from the repair SRM effective relaxation possible by the work. In itself, the training was unstructured ('m still recovering from the persistent cold). However, I wanted to include a couple of fierce sprint. These sprints held me but not prevent them from enjoying the beautiful warm evening.

Sometimes multiple targets easily be brought under one umbrella. ;-)

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Fall training

Autumn is here. The racing season or to others not directly racing-related targets are behind us. Nevertheless, it still takes about six months until the spring (April) promises to meet again regularly reasonably warm and dry weather conditions. What does that mean for the ambitious cyclist?

The following options are basically to:

• can simply coasts the season, not more specifically and only as the mood takes
• train again targeted work on the weaknesses, such as hard to L4/FTP-Training go with the highest possible value to the inevitable workout Diaspora (November to January)
• within the cycling of other things - for example
• some nice rides around for the sometimes very focused periods (mainly intervals) simply to enjoy cycling in the beautiful autumn
• cross-training and may also participate in a few cross races; who does not hold cross equipment can also mountain bike essentially the same goals advise
• cross training, running, hiking, swimming, climbing, strength training, ...

To be honest, there is a general answer is not good. Much depends on what you did during the season, how much have sapped the last eight months on the reserves of power and not least, how the head is still free.

Under the assumption that, while certain amount of wear has (physically and mentally), but not entirely KO, recommends, in my view

• either a combination of cross-training (or mountain) and cross training
• or the repeated focus on the elimination of specific weaknesses

It is in any case, note that no increased stress is established. Autumn is always too cold today and how we preach the medical advisory for years is a major stress factor for disease and especially the common cold.

in mind: enjoying the free fall time, but let the legs do not hang as possible!

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commission.

flap, the second ...
completion of the "jungle wall" St. Andrew's Kindergarten, Pfaffenhofen.
has its benefits, painting a picture twice.
And work always a highlight for the true connoisseur, as it can be just kids.

(click the image)