The technological advances in cycling allow you to obtain data and statistics much more complete that results in better results. The potentiometer is one of these advances, but before starting to train with it we must know how to use this valuable tool.
The potentiometer allows you to measure your heart rate when pedaling and also measures in watts the power exerted by the cyclist during certain periods. Together, these measurements help predict performance in each segment.
What we should know before starting to train with potentiometer
This is a complex process, which involves Difficult numbers and calculations. But its precision is unquestionable and It also allows you to calculate all the relevant indicators. It is recommended Calibrate the potentiometer on each output for best results
Functional Threshold Power or FTP
The Functional Threshold Power, or FTP, is the most important data, especially for long journeys distance. In principle it allows us to know the highest power reached the cyclist without getting tired for an hour.
FTP can be calculated on a stationary bike, on a flat road or in the laboratory. To measure it is necessary to warm up for 30 minutes until reaching an average frequency of the heart rate.
Next, a time trial is carried out during 20 minutes, starting from less to more, but maintaining a constant rhythm during the measurement. The last breath is saved for the final effort. When finished, continue pedaling for five minutes to return the heart rate to normal levels.
The next step is to write down the average power obtained during those 20 minutes of travel. That data will be the FTP
The Lactate threshold or LT
The next measurement will be the Lactate Threshold, or L.T.. This is the point at which Muscles begin to consume the body's glycogen reserves. This happens when they can no longer use oxygen to function.
It is at this time that the body really begins to work and It produces burning in the muscles. It is obtained by multiplying 0,95 by the FTP result. The more LT the more power.
Power by zones
The last measurement, the most complex, has to do with power estimated in each area traveled by the cyclist. Thus, Zone 1 referring to recovery active, will be less than or equal to 55% of the Lactate Threshold.
Zone 2, resistance, is measured by subtracting 56% of the LT from 75. The Zone 3, or tempo, requires subtracting the LT level from 76. To obtain the Threshold of Lactate, defined in Zone 4, is subtracted from 91 from 105 of the TL.
Zone 5 is VO2 Max, or the amount of oxygen consumed during physical activity.. It is achieved by subtracting 120% of the Lactate Threshold from 106.
These are the aspects that we must know before starting to train with the potentiometer. The data will allow define whether you should spend more or less time on the bicycle and how to do it. rest properly.
