KET Fitness

I attended a USATriathlon.org webinar on “cycling power and training” recently and the highlights are as follows:

An olympic distance tri bike stage(40k) is a good measure of threshold levels (AT). The elite triathletes avg 290-350 watts for males and 225-255 for females at the 40k distance. They peak at 900-1200 watts for men and 650-750 watts for females. the peaks assess how well you will climb hills.

Idea for training:  If we use 300watts, what % do you reach on avg at the 40k distance when compared to the elites?? Ex: avg 220/300=73.3%. Then lets do the same course or race next year and see how we compare.   Then expect a 8-10% decrease in wattage during a 70.3(56 miles) and a 20% drop during the IM distance(112 miles).

When working at a threshold level (constant wattage–a time trial on flat course) there is a fatigue rate. The last 5 min or last 10 min fatigue starts to decrease the wattage. If we can track fatigue rate using a power meter or computrainer we can assess progress. If you keep cadence up you can shorten fatigue rate.

“Power Tap” is an affordable power meter compared to the others out there. It is 1/3rd of price of others.

Looking at Power to Weight Ratio is a good tool.  Convert weight into kgs (divide wt by 2.2) and divide watts by wt. in kgs. This will improve if strength increases (watts), if wt. decreases or both.

You can have good threshold levels and not good peaks—means good on the flats
you can have good peaks and not good threshold levels—means good hill climber but not good on flats.