Training and racing with a heart rate monitor or a power meter?

The ideal training program for any athlete is one that is challenging enough to result in continual improvement, but is not so taxing that it results in illness, injury, or overtraining.

Achieving this delicate balance can be difficult in any sport.

However, this is especially true in cycling, because the resistance to forward motion varies markedly depending on altitude, weather, terrain, road or trail surface, and/or the effects of drafting. Consequently, current or even average speed is often a poor indicator of training intensity, which can make it difficult to regulate the overall training load (which is also determined by training duration and frequency)

Monitoring heart rate (HR) provides one possible way around the above problem, since at least under carefully standardized conditions there is a close relationship between HR and the actual exercise intensity.

This method has therefore been widely adopted in cycling and to other sports, such as running.

However, while theoretically sound, the use of HR to quantify training intensity does have certain practical limitations.
One is that although HR is closely correlated with exercise intensity in a certain ideal settings, this relationship can be influenced by a wide variety of factors that can influence HR during exercise.
 
For example, altitude, heat, hypo hydration/dehydration, recent illness or infection, lack of sleep, and large fluctuations in power output (e.g., in a group ride setting, or in hilly terrain) all tend to increase HR during exercise at a given intensity, whereas acute overreaching has the opposite effect
Also when training in groups, any given individuals heart rate zone can differ in actual effort  between two moderately same age cyclists for the same given effort. Thus, ones cyclists Tempo zone becomes another’s Lactate threshold zone, and so forth. As a result of such factors, the actual demands imposed by training can differ considerably between workouts or between individuals even if HR or relative HR is kept the same.

Another disadvantage of training by HR is that HR responds relatively slowly to changes in exercise intensity, Thus, while HR monitoring can be useful for detecting training-induced changes in cardiovascular fitness (i.e., maximal oxygen uptake, or VO2max), it will generally be insensitive to changes in other key determinants of performance, most importantly the rider’s metabolic fitness, i.e; their lactate threshold (LT).

Training with a power meter, in comparison with measuring speed or HR, has the advantage of providing both a more direct and a more immediate answer to the question “What is my power output”? That is, an individual’s power output directly determines not only how fast they can pedal down the road or up a hill, but also their cardiovascular, metabolic, and perceptual responses to doing so. In essence, it is power output that matters, not only from the perspective of physics, but also from the perspective of physiology. Simply put, the Watt, the unit of measure used in training with power, stays the same whatever exterior or physiological conditions prevail. Furthermore, changes in power are detected quite rapidly, without the lag that’s occurs in HR, or even in velocity. Consequently, knowing ones constant and even average power output should make it possible to better regulate, or at the very least assess, the overall intensity of training. In addition, regularly measuring power in training and especially during races provides a direct indicator of the efficacy of training, and thus allows the training program to be fine-tuned to achieve maximum results. 

Training with a power meter, is no use if you do not understand the what, how and why you are doing it, and what to look for in the information gleaned from the power meter download. I have met some cyclists, (or maybe they were triathletes :)), that simply used it as measuring speed! Surprisingly more, I was told by one manufacturer, that one Pro European cycling team, sponsored by them, done exactly the same thing! And their coach branded the product as a gadget!

Learning how to best use your power meter is a learning curve, but a learning curve that is worth the while to take, as the data is a goldfield (as opposed to a minefield) of useful information. Analyzing data from races, training rides, intervals will pin point your weak areas on the pedal stroke, the wattage that you could sustain during a “pull” or break, over time you  will see at what cadence your are being more efficient, is the rear cassette configuration best suited to you and/or the terrain that you are training/racing. Other great advantages are found in the analysis of data gleaned form downloading the weekly inter-club crit or TT. Being able to see a true translation of at which points in the race you put out to much power for no gain, and where you could maybe put out more power and recover in a slight downhill to power up shortly after, is all possible… the advantages and possibilities are endless.

Monthly tests out on a same training ride, or measured course will indicate the improvement that you make, when training with a power meter. Controlled environment tests (with the bike on a home trainer, or better still, on a Computrainer), will accurately track your progress, allowing for any necessary changes to ones training program.

How to go about using your power meter:  First thing, is to get used to riding with it, seeing the average watts that you put out in one ride, and during rides, and intervals of  a weeks training, for example. Then after a week or so, it is time to get serious. Start thinking about finding out your Functional Threshold Power (F.T.P) This elementary power test is a protocol to determine your F.T.P. which is an indicator of your maximal sustainable output in power (watts). Now, if you are anything like me, and like a majority of meat head cyclists and triathletes, you probably just love setting new personal records. With the monthly F.T.P test, you will be in cycling heaven! In my experience, I have seen cyclists/traithletes improve immensely their sustainable power output in following an adapted training protocol. Every monthly test became a testing ground to set a new, higher F.T.P.   Basically, it means that you are training successfully if you are achieving a higher F.T.P each test. You would be hard pressed to find more exact data, bar intense complicate laboratory type testing.

Other forms of valuable testing with a power meter is called “power profiling” This protocol will define/confirm your strength and weaknesses in different forms of riding ; sprints, endurance, etc…

The F.T.P divides into zones, (similar to heart rate zones). With the power zones, one can train precisely in the zone desired to achieve maximum progress and results. Often progress of up to 10% is made in the first month of training in power zones, if the correct protocol and training regimen is adhered to.

Some Power meter software or programs also offer useful information such as Intensity Factor (I.F) and Training Stress Score (T.S.S). I.F offers information of the intensity of effort during a particular race or similar. Comparing the different I.F of same races, or purpose intense rides, will indicate if you are progressing. A lower I.F for the same ride, or race from the previous month, year, etc, will indicate a higher level of fitness and increase of power output. The T.S.S takes into account the I.F as well as the duration of the race/ride and will give you a score. The higher the score, indicates the need of more recovery, or active recovery before a intense workout or race of the same or higher type. This is an ideal way to track if it is your nutrition (or lack of proper nutrition), or if you consume enough (too much?) fuel during a race/ride, etc. T.S.S can be, properly used, the best way to watch out for eventual over training/ over reaching.

Here, we are just scratching the surface, however, just as heart rate monitors a few years back were the latest in accurate feedback and information for smarter training, the power meter, is a big step forward.

The cost of a power meter is still out of reach of most cyclists. For the more accurate and reliable units, such as SRM or Ergomo, prices start at over $2000 AUD. The investment made is a big outlay, however the results in training performance and consequent race results, is however, gratifying!
Computrainer is more affordable solution. The outlay in price is slightly higher, however, it includes the most reliable elaborate hometrainer, along with the possibility to train by power as a unit of measure in a controlled environment; something that a power meter does not. The accompanying software has multiple possibilities as well.

Training on the Computrainer of your certified Computrainer Racer mate coach is a viable alternative.

 I hold regular training sessions on a the Computrainer(s) allowing you to benefit from improved, precise power training sessions, doubled with good advice and help to succeed in your training goals. With regular training sessions, your strength and performance on the bike will increase and the advantage of having the edge over the rest of the “peleton” will be well worth the $80 or so dollars for a 90 minute session.

I am your Computrainer Racer Mate coach in N.S.W . Call on 0448 105 013,  or email me at This e-mail address is being protected from spam bots, you need JavaScript enabled to view it  and book a session either at the Sydney Studio or our new Canberra Studio. Alternativley, this can be carried out at your home.