Power Training for Triathlon

beyond CP20

Tim PigottPhysio Retül fitter Coach

@HP3_Tim

Why use power?HR is variable: dependent on rest / recovery /

sickness / hydration / caffeine

HR lag can be problematic when targeting specific short intervals

RPE – still useful for experienced athletes, but less accurate in novice athletes.

Why use power?Precision and feedback

Real time power

Important feedback for intervals

Data recording for post training / racing analysis (TP / WKO)

Address limiters (force, endurance, technique)

Measure and Monitor

Spin or Mash?

Watts per KgWhat is required for each event?

Hilly vs Flat coursesCompetition

Threshold power

Training zones1. Active recovery <55%

2. Endurance 56-75%

3. Tempo 76-90%

4. Lactate threshold 91-105%

5. VO2 Max 106-120%

6. Anaerobic Capacity >121%

7. Neuromuscular Power - MAXIMAL

Hunter Allen’s FTP test15-minute endurance paced warm-up

Then do 3 x 1 minute fast pedaling drills of at least 100 rpm with 1-minute recoveries in between each.

Then perform a 20-minute time trial

Your average power for that 20 minutes, less 5%, is an approximation of your FTP

Non-drafting racing

Draft legal power zones

The AIS Power Profile test protocol

6 sec. (standing)     54 sec. recovery

6 sec.  (rolling)         174 sec. recovery

15 sec.                         225 sec. recovery

30 sec                           330 sec. recovery

60 sec   (1 min)         480 sec. recovery

240 sec (4mins)         600 sec. recovery

600 sec (10 mins)     Cool down

All rolling @70-80rpm (except for first interval)

Power Profile Test

Power Profile Test

Time Description %FTP % of FTHR

Warm up10 – 45min Easy riding 65 <70

3x 1min (1min RI)

Fast pedaling, 110rpm 80 – 90 80-90

Main Set

5min (3-5min RI) FTP effort 100 >106

1min (3-5min RI) All out effort >150 >106

10min Easy riding 70 – 80 <68

5min (10min RI)

Out of the saddle, all out

effort >115 – 120 >106

1min (5min RI)

Out of the saddle, all out

effort>150 >106

1min (5min RI) All out effort >150 >106

2x 15sec (2min RI)

Out of the saddle Max N/A

Cool down 15min Easy riding 60 – 70 <68

For recovery intervals (RI) keep power at 60 – 70 % of FTP

Racing with powerBetter pacing

Avoid burning matches

Weather independent

Post race analysis

Racing with powerEstablish precise power zones based off

threshold testingSprint – eyeballs out!Olympic – 89-94%70.3 – 82-87% Ironman – 68-72%

Avoid spikes

Draft legalStay within abilities

Breakaway pacing

Finding the best draft

Planning attacks (know what can hold for 30sec / 1min / 3min / etc)

DisadvantagesPotential to become overly reliant on power and

forget about RPE

Technical glitches – race panic

Weight?

Accuracy between systems?

Further readingHunter Allen and Dr. Andrew Coggan, co-authors

of Training and Racing with a Power Meter

Joe Friel, author of The Power Meter Handbook, The Cyclist’s Training Bible, and The Triathlete’s Training Bible.

ContactAthleteMatters

Worsely Physio and Sports Injuries Clinic Preston Physio and Sports Injuries Clinic South Manchester Sports Injury Clinic

@preston_physio

@hp3_Tim

www.athletematters.com

www.prestonphysioclinic.com

www.hp-3.co.uk Retül bike fitting