Why train with a power meter?

Every recent top cycling performance has been aided by the use of power meter training technology, including Tour de France wins, one hour records, track records etc

While heart rate monitoring has certainly gone a long way towards improving the quality of cyclists’ training in recent years, a heart rate monitor does however only really tells you one thing accurately, that is, how hard your heart is working! There are therefore numerous limitations and unknowns associated with training with heart rate alone

Most top international cyclists are now realising the value of “power based” training and it is certainly going to be the next wave of technology to revolutionise cycle training here in South Africa.
Power based technology has definitely given cyclists a huge knowledge base about the unique functioning and recovery of their own bodies when subject to the stress of hard training and racing.

1. Training with a power meter gives you a complete record of your effort.
   A power meter records all data from a session or race, including your effort from a cardiovascular viewpoint (heart rate), and from a muscular viewpoint (watts). Some devices will also record cadence (leg rpm), speed etc
2. Add real meaning to your heart rate monitoring.
   A power meter measures your rate of work (power), and analyses your efficiency by allowing you to compare heart rate data to power output to your cadence and finally to your speed.
3. Monitor changes in Fitness.
   Know with certainty whether your fitness is improving and when you have reached a peak. Avoid over training and overreaching
4. Analyse your Race
   A power meter can help you better analyse your race. You can easily see when you used too much energy in parts of the race that weren't decisive. Did you make a tactical error in a race, but didn't realize it? By analysing your race data you can learn volumes about the way in which you can improve your racing and training
5. Enhance your indoor training.
   Indoor training is no longer a second rate substitute for “rainy day” training. Power meters fitted to your own bicycle allow you to execute identical sessions to those on the road. In fact many quality sessions (and testing in particular) are better executed away from variables like weather, traffic etc. Your indoor training gains new meaning when you can compare your intensity to on-road efforts.
6. Pinpoint your strengths and weaknesses.
   With a power meter, you can analyse your performances and training to find out what your natural talents and weaknesses are. You then have the knowledge of where to improve and the strengths that you can capitalise on
7. Accurate feedback to your Coach!
   A power meter doesn't lie!
8. Achieve your physical potential!
   A power meter will allow very accurate execution of intervals and training sessions, in particular, execution of short, intense intervals. There is no guesswork, the cyclist knows exactly what effort to put in eg 10 x 2min @ 450watt. Such a session is typically impossible to execute properly with heart rate feedback alone
9. Improving aerodynamics.
   Most of the energy expended by a cyclist (at speed) goes into overcoming wind resistance. Body position is the single greatest factor in determining your speed while riding at a specific power output. Why risk the disadvantage of a poor position when you can measure your aerodynamics and discover your fastest position!
10. Superior Pacing of efforts.
    A power meter allows you to calculate and pace your effort better in all of your interval workouts, hill climbs and time trials. When you know your threshold power, you are better equipped to race to win (rather than “blowing” while trying) or to avoid being dropped by the bunch.
11. Optimisation of cadence.
    All cyclists will have their own unique optimum cadence. Use a power meter to establish this.
12. Accurate and regular testing
    A power meter allows you to test on a monthly basis, so you can quantitatively see what areas you have improved on and what still needs work. By testing regularly, you can better understand your potential for improvement and better avoid overtraining
13. Record your training data every few seconds.
    It's the true diary of all information for every ride. You will know what you were doing almost every second of all races and training sessions!
14. Coordinate your sports nutrition for best performance.
    Knowing how much work (in kJ) you do in training allows you to plan your meals with accuracy! You will recover faster and be able to train harder sooner. You will also be able to plan to reach your ideal physique by eating enough to supplement or maintain your muscle mass.<
15. Highly efficient planning, control and execution of training.
    Train efficiently so that your peak at your goal events. Every top cycling performance has been aided in some way by the use of power meter training