Technological advancements in cycling allow for much more comprehensive data and statistics , leading to improved results. The power meter is one such advancement, but before starting to train with it, we need to know how to use this valuable tool.
The power meter measures heart rate while pedaling and also measures the power the cyclist exerts in watts during specific periods. Together, these measurements help predict performance in each segment.
What we should know before starting to train with potentiometer
It's a complex process involving numbers and calculations that are difficult to handle. However, its accuracy is unquestionable, and it also allows for the calculation of all relevant indicators. Calibrating the potentiometer at each output is recommended for optimal results.
Functional Threshold Power or FTP
Functional Threshold Power, or FTP, is the most important metric, especially for long-distance rides. Essentially, it indicates the highest power output a cyclist can achieve without getting tired for an hour.
FTP can be calculated on a stationary bike, on a flat road, or in a laboratory. To measure it, you need to warm up for 30 minutes until you reach your average heart rate.
Next, a 20-minute time trial is performed, starting slowly and gradually increasing the pace, but maintaining a constant rhythm throughout the measurement . The last bit of energy is saved for the final effort. Afterward, pedaling continues for five minutes to return the heart rate to normal levels.
The next step is to record the average power output achieved during those 20 minutes of riding . That data will be your FTP (Faster Tract Power).
The Lactate threshold or LT
The next measurement will be the Lactate Threshold, or LT . This is the point at which the muscles begin to use up the body's glycogen stores. This occurs when they can no longer use oxygen to function.
This is when the body really starts working and the muscle burn occurs. It is obtained by multiplying 0,95 by the FTP result. The higher the LT, the more power.
Power by zones
The final and most complex measurement relates to the estimated power output in each zone traversed by the cyclist. Thus , Zone 1, referring to active recovery, 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 the VO2 Max zone, or the amount of oxygen consumed during physical activity . It is obtained 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.
