{"id":33819,"date":"2020-06-22T15:04:50","date_gmt":"2020-06-22T13:04:50","guid":{"rendered":"https:\/\/www.alpecincycling.com\/?p=33819"},"modified":"2020-06-24T14:59:32","modified_gmt":"2020-06-24T12:59:32","slug":"performance-measurement-training-with-a-power-meter","status":"publish","type":"post","link":"https:\/\/www.alpecincycling.com\/en\/training\/performance-measurement-training-with-a-power-meter\/","title":{"rendered":"Performance Measurement: Training with a Power Meter"},"content":{"rendered":"\n<figure data-wp-context=\"{&quot;imageId&quot;:&quot;69de8b5a594b9&quot;}\" data-wp-interactive=\"core\/image\" data-wp-key=\"69de8b5a594b9\" class=\"wp-block-image size-large wp-lightbox-container\"><img decoding=\"async\" width=\"1024\" height=\"768\" data-wp-class--hide=\"state.isContentHidden\" data-wp-class--show=\"state.isContentVisible\" data-wp-init=\"callbacks.setButtonStyles\" data-wp-on--click=\"actions.showLightbox\" data-wp-on--load=\"callbacks.setButtonStyles\" data-wp-on-window--resize=\"callbacks.setButtonStyles\" src=\"https:\/\/www.alpecincycling.com\/app\/uploads\/2020\/06\/training-leistungsmessung-powermeter-1024x768.jpg\" alt=\"\" class=\"wp-image-33081\" srcset=\"https:\/\/www.alpecincycling.com\/app\/uploads\/2020\/06\/training-leistungsmessung-powermeter-1024x768.jpg 1024w, https:\/\/www.alpecincycling.com\/app\/uploads\/2020\/06\/training-leistungsmessung-powermeter-300x225.jpg 300w, https:\/\/www.alpecincycling.com\/app\/uploads\/2020\/06\/training-leistungsmessung-powermeter-768x576.jpg 768w, https:\/\/www.alpecincycling.com\/app\/uploads\/2020\/06\/training-leistungsmessung-powermeter-1536x1152.jpg 1536w, https:\/\/www.alpecincycling.com\/app\/uploads\/2020\/06\/training-leistungsmessung-powermeter-2048x1536.jpg 2048w, https:\/\/www.alpecincycling.com\/app\/uploads\/2020\/06\/training-leistungsmessung-powermeter-1060x795.jpg 1060w, https:\/\/www.alpecincycling.com\/app\/uploads\/2020\/06\/training-leistungsmessung-powermeter-700x525.jpg 700w, https:\/\/www.alpecincycling.com\/app\/uploads\/2020\/06\/training-leistungsmessung-powermeter-325x244.jpg 325w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><button\n\t\t\tclass=\"lightbox-trigger\"\n\t\t\ttype=\"button\"\n\t\t\taria-haspopup=\"dialog\"\n\t\t\taria-label=\"Enlarge\"\n\t\t\tdata-wp-init=\"callbacks.initTriggerButton\"\n\t\t\tdata-wp-on--click=\"actions.showLightbox\"\n\t\t\tdata-wp-style--right=\"state.imageButtonRight\"\n\t\t\tdata-wp-style--top=\"state.imageButtonTop\"\n\t\t>\n\t\t\t<svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"12\" height=\"12\" fill=\"none\" viewBox=\"0 0 12 12\">\n\t\t\t\t<path fill=\"#fff\" d=\"M2 0a2 2 0 0 0-2 2v2h1.5V2a.5.5 0 0 1 .5-.5h2V0H2Zm2 10.5H2a.5.5 0 0 1-.5-.5V8H0v2a2 2 0 0 0 2 2h2v-1.5ZM8 12v-1.5h2a.5.5 0 0 0 .5-.5V8H12v2a2 2 0 0 1-2 2H8Zm2-12a2 2 0 0 1 2 2v2h-1.5V2a.5.5 0 0 0-.5-.5H8V0h2Z\" \/>\n\t\t\t<\/svg>\n\t\t<\/button><figcaption>Processed with VSCO with c6 preset<\/figcaption><\/figure>\n\n\n\n<p><strong>The technical edge: power-controlled riding takes road bike training to a new level. Because road cyclists can control their sessions perfectly with a power meter.<\/strong><\/p>\n\n\n\n<p>No cycling pro rides without a power meter &#8211; in training and in competition. Meanwhile, power meters have become affordable also for non-professional athletes. The cheapest devices are available for less than 500 Euros. But who benefits from buying one after all?<\/p>\n\n\n\n<p>For a goal-oriented training according to a plan, controlling intensities via power is extremely advantageous. Training becomes much more efficient, and the individual sessions can be evaluated better afterwards. But, if you train with a power meter, you really have to want it, i.e., you must develop a certain technical affinity for it and be a nerd with numbers to some extent.<\/p>\n\n\n\n<p>Power is a completely incorruptible and objective parameter. It translates the organism\u2019s metabolic processes into numbers, so to speak. In other words: a power meter measures the propulsion the muscle generates. The great advantage of this measuring method compared to heart rate is its objectivity. Not only external influences such as cold or heat, but also internal factors such as excitement, caffeine consumption and glycogen depletion are faded out. Only the (watt) number counts.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Power Meter: Professional Tool for Non-Professional Athletes<\/h2>\n\n\n\n<p>Many coaches recommend their athletes, whether professional or amateur, to use a power meter. The advantages of training with a power meter are the efficient control during a training session and the intelligent evaluation afterwards.<\/p>\n\n\n\n<p>On the one hand, a power meter helps athletes to correctly control the &#8220;prescribed&#8221; load during the interval; on the other hand, it afterwards also shows well the overall energy used as well as idle times &#8211; in this respect a power meter differs extremely from a heart rate monitor or a speed measurement device.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Less &#8220;Junk Miles&#8221; thanks to Power Meter Training<\/h2>\n\n\n\n<p>Depending on the type of rider and the course it is not unlikely that a quarter to a third of the miles are &#8220;standstill&#8221; or junk miles &#8211; i.e. metres without any effect. If you are conscious of this when evaluating your training sessions, you will most likely pay more attention to it next time.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Precise Load Control via Power Meter<\/h2>\n\n\n\n<p>Even an ambitious amateur athlete can precisely control the load intensities of the individual sessions with a power meter and, if the values are carefully observed, avoid under- and overloading. Prerequisite: The athlete must know what the goal of the session is.<\/p>\n\n\n\n<p>Especially for intervals, for mountain-, speed-, sprint- and all anaerobic training sessions the intensity control via power is very target-oriented, because in most cases the heart rate is not paid any attention to.<\/p>\n\n\n\n<p>At intensities at and above the individual anaerobic threshold, the heart rate initially always lags behind the load, because it responds somewhat delayed. Therefore, the athlete runs the risk to start rather too hard and maybe cannot maintain the initial performance level or even has to interrupt the interval.<\/p>\n\n\n\n<p>In case of shorter high-intensity intervals, the heart rate even increases only after the interval phase is over &#8211; and is therefore a completely unsuitable means of training control.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">FTP Test &amp; Co.: Self-Tests per Power Meter<\/h2>\n\n\n\n<p>In addition to training control, a power meter can also be used to check performance &#8211; in training as well as in competition. On the one hand, athletes can determine the training zones by means of a field test, such as an FTP test. With some know-how, also improvements in certain areas can be made visible on the other hand.<\/p>\n\n\n\n<figure data-wp-context=\"{&quot;imageId&quot;:&quot;69de8b5a5a321&quot;}\" data-wp-interactive=\"core\/image\" data-wp-key=\"69de8b5a5a321\" class=\"wp-block-image size-large wp-lightbox-container\"><img decoding=\"async\" width=\"1024\" height=\"683\" data-wp-class--hide=\"state.isContentHidden\" data-wp-class--show=\"state.isContentVisible\" data-wp-init=\"callbacks.setButtonStyles\" data-wp-on--click=\"actions.showLightbox\" data-wp-on--load=\"callbacks.setButtonStyles\" data-wp-on-window--resize=\"callbacks.setButtonStyles\" src=\"https:\/\/www.alpecincycling.com\/app\/uploads\/2020\/06\/training-lestungsmessung-powermeter-Shimano-1024x683.jpg\" alt=\"\" class=\"wp-image-33086\" srcset=\"https:\/\/www.alpecincycling.com\/app\/uploads\/2020\/06\/training-lestungsmessung-powermeter-Shimano-1024x683.jpg 1024w, https:\/\/www.alpecincycling.com\/app\/uploads\/2020\/06\/training-lestungsmessung-powermeter-Shimano-300x200.jpg 300w, https:\/\/www.alpecincycling.com\/app\/uploads\/2020\/06\/training-lestungsmessung-powermeter-Shimano-768x512.jpg 768w, https:\/\/www.alpecincycling.com\/app\/uploads\/2020\/06\/training-lestungsmessung-powermeter-Shimano-1536x1024.jpg 1536w, https:\/\/www.alpecincycling.com\/app\/uploads\/2020\/06\/training-lestungsmessung-powermeter-Shimano-2048x1365.jpg 2048w, https:\/\/www.alpecincycling.com\/app\/uploads\/2020\/06\/training-lestungsmessung-powermeter-Shimano-1060x707.jpg 1060w, https:\/\/www.alpecincycling.com\/app\/uploads\/2020\/06\/training-lestungsmessung-powermeter-Shimano-700x467.jpg 700w, https:\/\/www.alpecincycling.com\/app\/uploads\/2020\/06\/training-lestungsmessung-powermeter-Shimano-325x217.jpg 325w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><button\n\t\t\tclass=\"lightbox-trigger\"\n\t\t\ttype=\"button\"\n\t\t\taria-haspopup=\"dialog\"\n\t\t\taria-label=\"Enlarge\"\n\t\t\tdata-wp-init=\"callbacks.initTriggerButton\"\n\t\t\tdata-wp-on--click=\"actions.showLightbox\"\n\t\t\tdata-wp-style--right=\"state.imageButtonRight\"\n\t\t\tdata-wp-style--top=\"state.imageButtonTop\"\n\t\t>\n\t\t\t<svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"12\" height=\"12\" fill=\"none\" viewBox=\"0 0 12 12\">\n\t\t\t\t<path fill=\"#fff\" d=\"M2 0a2 2 0 0 0-2 2v2h1.5V2a.5.5 0 0 1 .5-.5h2V0H2Zm2 10.5H2a.5.5 0 0 1-.5-.5V8H0v2a2 2 0 0 0 2 2h2v-1.5ZM8 12v-1.5h2a.5.5 0 0 0 .5-.5V8H12v2a2 2 0 0 1-2 2H8Zm2-12a2 2 0 0 1 2 2v2h-1.5V2a.5.5 0 0 0-.5-.5H8V0h2Z\" \/>\n\t\t\t<\/svg>\n\t\t<\/button><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Pacing with a Power Meter<\/h2>\n\n\n\n<p>Riding by numbers can also help to avoid overpacing in competition. Especially amateur athletes can use a power meter for pacing on longer distances like marathons or Gran Fondos, because it also assigns energy consumption to the respective wattage.<\/p>\n\n\n\n<p>It is known that carbohydrates are a finite source of energy. To know at what power to ride in order to reduce the body\u2019s carbohydrate consumption and ride on fats instead can prevent hitting the wall.<\/p>\n\n\n\n<p>Despite this ode to power, athletes should not neglect heart rate and body sensation completely. Both of these subjective parameters should be put in relation to power. For example, if the heart rate rises sharply in threshold intervals, this may indicate that the interval was too hard for the respective athlete or that the rest period was too short.<\/p>\n\n\n\n<p>It can furthermore be a sign of fatigue or impending illness, if the heart rate changes despite riding training sessions of similar intensity.<\/p>\n\n\n\n<p>In spite of all the advantages a power meter offers, it does not replace training. A power meter supports it, makes it more efficient and improves its quality. However, successful power-controlled training also requires a training plan with well-coordinated sessions and rest phases as well as exact control and evaluation. Especially the latter requires time and know-how. This is where experienced coaches can help, as they understand the figures and &#8211; even more importantly &#8211; can put them into context.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>The technical edge: power-controlled riding takes road bike training to a new level. Because road cyclists can control their sessions perfectly with a power meter. No cycling pro rides without a power meter &#8211; in training and in competition. Meanwhile, power meters have become affordable also for non-professional athletes. The cheapest devices are available for [&hellip;]<\/p>\n","protected":false},"author":4,"featured_media":33081,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[92,87],"tags":[],"class_list":["post-33819","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-equipment","category-training"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.3 (Yoast SEO v27.3) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Power Meter Training for Road Cyclists - Tips for a higher Quality Training<\/title>\n<meta name=\"description\" content=\"Higher training quality thanks to performance measurement. Road cyclists can train more efficiently with a power meter. 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We explain what matters.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.alpecincycling.com\/en\/training\/performance-measurement-training-with-a-power-meter\/\" \/>\n<meta property=\"og:site_name\" content=\"Alpecin Cycling\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/facebook.com\/alpecincycling\" \/>\n<meta property=\"article:published_time\" content=\"2020-06-22T13:04:50+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2020-06-24T12:59:32+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.alpecincycling.com\/app\/uploads\/2020\/06\/training-leistungsmessung-powermeter-1024x768.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"768\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Steffen\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@alpecincycling\" \/>\n<meta name=\"twitter:site\" content=\"@alpecincycling\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Steffen\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"4 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/www.alpecincycling.com\\\/en\\\/training\\\/performance-measurement-training-with-a-power-meter\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.alpecincycling.com\\\/en\\\/training\\\/performance-measurement-training-with-a-power-meter\\\/\"},\"author\":{\"name\":\"Steffen\",\"@id\":\"https:\\\/\\\/www.alpecincycling.com\\\/en\\\/#\\\/schema\\\/person\\\/9ea85f043a832826d7bf54b693eb7809\"},\"headline\":\"Performance Measurement: Training with a Power Meter\",\"datePublished\":\"2020-06-22T13:04:50+00:00\",\"dateModified\":\"2020-06-24T12:59:32+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/www.alpecincycling.com\\\/en\\\/training\\\/performance-measurement-training-with-a-power-meter\\\/\"},\"wordCount\":848,\"publisher\":{\"@id\":\"https:\\\/\\\/www.alpecincycling.com\\\/en\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/www.alpecincycling.com\\\/en\\\/training\\\/performance-measurement-training-with-a-power-meter\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/www.alpecincycling.com\\\/app\\\/uploads\\\/2020\\\/06\\\/training-leistungsmessung-powermeter.jpg\",\"articleSection\":[\"Equipment\",\"Training\"],\"inLanguage\":\"en-US\"},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/www.alpecincycling.com\\\/en\\\/training\\\/performance-measurement-training-with-a-power-meter\\\/\",\"url\":\"https:\\\/\\\/www.alpecincycling.com\\\/en\\\/training\\\/performance-measurement-training-with-a-power-meter\\\/\",\"name\":\"Power Meter Training for Road Cyclists - Tips for a higher Quality Training\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.alpecincycling.com\\\/en\\\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\\\/\\\/www.alpecincycling.com\\\/en\\\/training\\\/performance-measurement-training-with-a-power-meter\\\/#primaryimage\"},\"image\":{\"@id\":\"https:\\\/\\\/www.alpecincycling.com\\\/en\\\/training\\\/performance-measurement-training-with-a-power-meter\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/www.alpecincycling.com\\\/app\\\/uploads\\\/2020\\\/06\\\/training-leistungsmessung-powermeter.jpg\",\"datePublished\":\"2020-06-22T13:04:50+00:00\",\"dateModified\":\"2020-06-24T12:59:32+00:00\",\"description\":\"Higher training quality thanks to performance measurement. 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