Power Training for Triathlon beyond CP20 Tim Pigott Physio Retül fitter

Why use power? HR is variable: dependent on rest / recovery / sickness / hydration / caffeine HR lag can be problematic when targeting specific short intervals RPE – still useful for experienced athletes, but less accurate in novice athletes.

Why use power? Precision and feedback Real time power Important feedback for intervals Data recording for post training / racing analysis (TP / WKO) Address limiters (force, endurance, technique) Measure and Monitor

Cadence / angular velocity (pedal faster) Torque (push harder) Power at the hub Spin or Mash?

Watts per Kg What is required for each event? Hilly vs Flat courses Competition

Threshold power

Training zones 1. Active recovery <55% 2. Endurance 56-75% 3. Tempo 76-90% 4. Lactate threshold % 5. VO2 Max % 6. Anaerobic Capacity >121% 7. Neuromuscular Power - MAXIMAL

Hunter Allen’s FTP test 15-minute endurance paced warm-up Then do 3 x 1 minute fast pedaling drills of at least 100 rpm with 1-minute recoveries in between each. Then perform a 20-minute time trial Your average power for that 20 minutes, less 5%, is an approximation of your FTP

Non-drafting racing

Draft legal power zones

The AIS Power Profile test protocol 6 sec. (standing) 54 sec. recovery 6 sec. (rolling) 174 sec. recovery 15 sec. 225 sec. recovery 30 sec 330 sec. recovery 60 sec (1 min) 480 sec. recovery 240 sec (4mins) 600 sec. recovery 600 sec (10 mins) Cool down All (except for first interval)

Power Profile Test TimeDescription%FTP% of FTHR Warm up 10 – 45minEasy riding65<70 3x 1min (1min RI) Fast pedaling, 110rpm 80 – Main Set 5min (3-5min RI) FTP effort100>106 1min (3-5min RI) All out effort>150>106 10minEasy riding70 – 80<68 5min (10min RI) Out of the saddle, all out effort >115 – 120>106 1min (5min RI) Out of the saddle, all out effort >150>106 1min (5min RI)All out effort>150>106 2x 15sec (2min RI) Out of the saddle MaxN/A Cool down15minEasy riding60 – 70<68 For recovery intervals (RI) keep power at 60 – 70 % of FTP

Racing with power Better pacing Avoid burning matches Weather independent Post race analysis

Racing with power Establish precise power zones based off threshold testing Sprint – eyeballs out! Olympic – 89-94% 70.3 – 82-87% Ironman – 68-72% Avoid spikes

Draft legal Stay within abilities Breakaway pacing Finding the best draft Planning attacks (know what can hold for 30sec / 1min / 3min / etc)

Disadvantages Potential to become overly reliant on power and forget about RPE Technical glitches – race panic Weight? Accuracy between systems?

Further reading Hunter Allen and Dr. Andrew Coggan, co-authors of Training and Racing with a Power Meter Joe Friel, author of The Power Meter Handbook, The Cyclist’s Training Bible, and The Triathlete’s Training Bible.

Contact AthleteMatters Worsely Physio and Sports Injuries Clinic Preston Physio and Sports Injuries Clinic South Manchester Sports Retül bike fitting