Powermeter zones.

ben@31

Hi, Im new to using a power meter. Ive just worked out my FTP (that was a horrible 20 minutes) and had experimented with it during a ride to see the different Watt readings over different scenarios... seeing the difference between taking it easy, tempo and an effort up a hill. As soon as I got on the hill my intensity naturally increased and the power output massively went up.
My questions are
- Now Ive got the FTP I can work out the different training zones such as endurance, tempo, threshold, etc. However on a long ride how can I maintain an endurance pace if there's hill climbs? Is it simply a case of slowing right down and spinning up the hill?

- Whats the difference between threshold and VO2 ? And when would they be used? Is threshold more sustainable and VO2 the maximum aerobic ?

Thanks.

imposter2.0

Far easier just to buy the book which everyone recommends on threads like this... https://www.amazon.co.uk/Training-Racin ... 1934030554

maryka

Or just go to the website, e.g. https://www.trainingpeaks.com/search/threshold%20power

sloppyschleckonds

Alex_Simmons/RST

Training levels are descriptive, not prescriptive.

IOW they describe the nature of adaptations that are emphasised with sufficient time spent at each level (on average), although in reality adaptations are on a continuum with intensity.

What they don't do is prescribe how you should ride/train. So when you get to a hill, there is no reason you can't lift the power at least so that you don't fall off from going too slow. Riding harder at times on an endurance ride doesn't mean it's no longer an endurance ride.

As to threshold and VO2max levels, well the same principle applies. It's just telling you about the primary adaptations riding a sufficient amount of time at these levels induces.

How you would go about such training is a matter of working out what training makes sense for you. That's what good coaches do for a living, and there is some solid science to help with that but unfortunately there is also a lot of nonsense and belief based myth.

Here's a chart I did a decade ago which summarised training level adaptations:
http://alex-cycle.blogspot.com.au/2008/ ... ining.html

john1967

Alex_Simmons/RST wrote:

Training levels are descriptive, not prescriptive.

IOW they describe the nature of adaptations that are emphasised with sufficient time spent at each level (on average), although in reality adaptations are on a continuum with intensity.

What they don't do is prescribe how you should ride/train. So when you get to a hill, there is no reason you can't lift the power at least so that you don't fall off from going too slow. Riding harder at times on an endurance ride doesn't mean it's no longer an endurance ride.

As to threshold and VO2max levels, well the same principle applies. It's just telling you about the primary adaptations riding a sufficient amount of time at these levels induces.

How you would go about such training is a matter of working out what training makes sense for you. That's what good coaches do for a living, and there is some solid science to help with that but unfortunately there is also a lot of nonsense and belief based myth.

Here's a chart I did a decade ago which summarised training level adaptations:
http://alex-cycle.blogspot.com.au/2008/ ... ining.html

Thanks Alex Thats a great chart that explains a lot in very simple terms.

milemuncher1

It's mostly voodoo, but as a guide, I find powwwwwerrrrrr zones ( formerly HR zones ) a bit useful, to avoid feeling like shite / running low on fuel, during my long rides. I've got actual numbers on a screen to work with, rather than, ' how wobbly do my legs feel'.

sloppyschleckonds

Milemuncher1 wrote:

It's mostly voodoo, but as a guide, I find powwwwwerrrrrr zones ( formerly HR zones ) a bit useful, to avoid feeling like shite / running low on fuel, during my long rides. I've got actual numbers on a screen to work with, rather than, ' how wobbly do my legs feel'.

Train with power, ride/race on feel

milemuncher1

SloppySchleckonds wrote:

Milemuncher1 wrote:

It's mostly voodoo, but as a guide, I find powwwwwerrrrrr zones ( formerly HR zones ) a bit useful, to avoid feeling like shite / running low on fuel, during my long rides. I've got actual numbers on a screen to work with, rather than, ' how wobbly do my legs feel'.

Train with power, ride/race on feel

Both with both.