How to Train on a Bicycle With a Power Meter

Power meters measure power output created by a bicycle rider. Unlike heart rate monitors that measure effort expended by exercise, power meters measure the amount of power output. Power is defined as exerted force multiplied by distance traveled divided by the time to produce it. It is measured in watts. There are many factors that affect how much wattage you produce, and how efficiently you do so. Train with both a power meter and a heart rate monitor to increase your output efficiency.

Things You'll Need

  • Racing bicycle
  • Cycling power meter
  • Heart rate monitor
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Instructions

    • 1

      Measure your maximum wattage output by riding as fast as you possibly can for five minutes. After this all-out test, use the average wattage output recorded by your power meter as a training baseline. According to Dr. Jesper Bondo Medhus, an exercise physiology researcher at Denmark's University of Aarhus, power meter training enables you to use analysis, interval training and aerodynamic improvements to increase your wattage output, and ultimately speed.

    • 2

      Calculate the ideal wattage output for your training intervals based on your maximum wattage output.

      A Level 1, or recovery interval, should be at less than 60 percent of your maximum wattage. Recovery intervals allow you to use your bike without straining tired muscles after hard training.

      Level 2, or endurance intervals, should be done at 60 percent to 75 percent of your maximum wattage. Endurance intervals are all about slowly building muscle and body fat-fuel use efficiency over time.

      Level 3, or tempo intervals, should be done at 75 percent to 90 percent of your maximum wattage. Tempo intervals increase your aerobic capacity by pushing you right up to, but not over, your lactate threshold.

      Level 4, or lactate threshold, intervals should be done at 90 percent to 105 percent of your maximum wattage. These intervals push you past your lactate threshold, causing your body to use its limited carbohydrate resources. By training past this limit, you can gradually increase it over time.

      Level 5, or anaerobic intervals, should be done at 105 percent of your maximum wattage. These intervals increase your ability to sprint.

    • 3

      Collect both heart rate and power output data while training and competing. Compare effort graphs to power output graphs to identify trends caused by changing your cadence, your position relative to other riders and your level of expended effort. Many power meters come with software that can be used to analyze these trends.

    • 4

      Improve your power output by making slight changes to your form and position on your bike. Measure your lap times or times for specified distances and power output to determine which changes improve your wattage while exerting the same level of effort.

    • 5

      Control your pacing with a power meter by measuring your wattage while racing. By setting a baseline for your output, you can conserve your energy throughout a longer race. Adjust your wattage to maintain a constant speed and work efficiently. By controlling your pacing, you ensure that you won't expend valuable energy reserves early and inefficiently.