V-CLUB TRAINING CORNER
We’ve teamed up with Marilyn Trout, certified USA Cycling Elite Coach to answer V-Club members’ training questions. You can view her coach profile at: http://www.linkedin.com/in/mountainpedalscoaching80903
Send your cycling inquiries to Marilyn, and for a limited time, if yours is selected to be answered in our V-Club column, VeloWear will send you a $20 gift certificate that can be used towards any purchase on VeloWear.com. To submit your inquiry, e-mail her at trout_mic@msn.com, and type “V-Club Training Question” in the subject line of the e-mail.
Watt Do You Mean?
Dear Coach,
I read your article on weight control with a great deal of interest ("Take Aim... at the Right Target"). But can you please explain/clarify the following passage:
"Did you know that when you climb a 6-8% hill for every additional pound you carry, it will cost you three watts? Hmmmm...has your mind drifted towards buying your way out of lugging any extra weight up the climbs this season like purchasing the titanium bike or lighter wheels or how about taking off that extra waterbottle cage?"
I've done a lot of riding, but I'm kind of old-school, and now everyone is talking watts. Can you please quantify what three watts means? Isn't this relative to distance? What about the length of the climb? How does this factor in?
On another weight issue: What about people who are just plain big-boned, or otherwise built heavy? I'm 5’11”, with a long back and very large bones. Even at very minimal body fat, I'm still in the low 160s, and I begin to get noticeably weaker under 160 lbs, so there does seems to be a diminishing point of return.
I think it needs to pointed out that some guys are just natural climbers. It seems to me that strength/weight ratio is probably more important than measuring weight alone. Or perhaps more accurately a VO2max/weight ratio measurement would be a better gauge of performance.
My two cents.
“Old school”
Dear “Old School”,
I too have had to learn about the concept and use of power. I have been "old-school" for the greater portion of my cycling career but knowing what I know now about power and its contribution to a more effective training plan, I wouldn't go back. It helps to eliminate guesswork and overtraining with its specificity. However, saying all that, I have a number of successful athletes who have not been able to put out the expense of a powermeter and they continue to improve.
OK...on to your inquiries. The idea behind my quote that it takes "3 watts to carry every additional pound" refers to the energy/power it takes a rider to carry up the climb when the rider has extra weight above his ideal weight. The reference doesn't refer to body type...that is all relative. A tall lanky rider like Eddy Merckx at 6' naturally has to carry more weight up the climb than his shorter counterpart but it is all relative - strength/weight ratio. (FYI - weight measurements are part of the VO2 max numbers, ml/kg/min.)
A powermeter records your effort from a muscular viewpoint (watts). Distance is not a part of the equation.
Power = Speed (cadence) X Force (torque)
A heart rate monitor records from a cardiovascular point of view. The watts that you are able to produce are what drive the bicycle forward. It measures your true rate of work (power). Your heart rate is your body's response to the pressure you are exerting on the pedals. Whereas heart rate is affected by hydration, air temperature, core temperature, how well you slept the night before, level of stress and other factors, a powermeter measures your power output. It doesn't take into account life. That's why a smart coach looks like at all the factors in an athlete's life when designing a program that incorporates both the physiological and performance response measurements, if available.
I think it would be good to read a little about power. Joe Friel has written a good article about power that provides a basic understanding of power which I think you'll find helpful.
Here's the link to it: http://www.trainingpeaks.com/pdfdoc/trainwithpower.pdf
Keep on pedaling,
Marilyn
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