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Best Running With Power Book

Tom GlynnTom Glynn
in General Training Discussions

Any suggestions for the best book or other resource for becoming a running with power guru? The Jim Vance book seems to be the big seller on Amazon. It was published a while ago and I was wondering if there is something newer/better out there.

I've had the Stryd for a while, have been collecting and looking at data and did the CP test a while ago. Time for the next steps!

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  • Amulya ParthasarathyAmulya Parthasarathy

    Just got Stryd a few weeks ago. I'm intersted in this topic as well.

  • Brian HaganBrian Hagan

    I tread "Run with Power" from Jim Vance and found it very helpful

  • scott dinhoferscott dinhofer

    @Tom Glynn where does one find the protocol for the CP test?

  • Patrick HaydenPatrick Hayden
    • Warm up for 15 minutes, preparing for a hard effort.
    • Run a 3-minute interval at maximal effort.
    • Recover for 30 minutes with a 5-minute walk, 10-minute easy jog, 5-minute walk, 5-minute easy jog, and 5-minute walk.
    • Run a 9-minute interval at maximal effort.
    • Cool down 10-15 minutes with easy running.
    • After you have complete this test, take the average power for the 3 mins and the 9 mins, and average the two values. For example, if you did 350 watts for the 3 mins, and 300 watts for the 9 mins, you would get a 325 watt average of the two.
    • After this, take 90% of that averaged value. This number is your estimated rFTPw and it should be within +/-3% of your actual value if your interval pacing was good.

    http://members.endurancenation.us/TrainingPlan/MyZones/RunTest.aspx#runpower

  • Tom GlynnTom Glynn

    Book ordered - thanks!

    Also, got this interesting email and picture claiming Stryd is more accurate than gps. I've been using the Stryd pace to override treadmill measurements based on this.


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  • Mike WestoverMike Westover

    I think the Jim Vance book is the best (only?) one out so far. Which is too bad, because after reading it I really was left wanting more on how I should change my training and racing using the rich data that running power meters are making available. I also lean more toward the Andy Coggan method of measuring running effectiveness ((m/s)/(w/kg)) than Vance's efficiency index ((m/min)/w). If you are starting from scratch though, the Vance book is a helpful introduction.

    On accuracy Stryd is much better than GPS, particularly for current pace. I do recommend checking the calibration of your Stryd on a track, and re-checking it periodically. When I first got mine it needed no calibration, but after a couple of years I have the calibration factor at about 0.95. Once calibrated Stryd has been very consistent. I would definitely trust Stryd over a treadmill since even calibrated treadmills speed up and slow down with each stride (as Stryd found in testing).

  • Tom GlynnTom Glynn

    Thanks everyone - info apprecited!

  • Robert SaboRobert Sabo

    @mikewestover Where or how do you follow running effectiveness?

  • Mike WestoverMike Westover

    @Robert Sabo When I started running with power I tried WKO4, which has libraries for running effectiveness and related metrics. I ended up not buying WKO4 after the trial, because I just found it too clunky to use and not intuitive for simple things like getting an average efficiency for a selected part of a workout.

    Now if I want to see running effectiveness I just calculate it from the Coggan formula, but I haven't been looking at it much since it wasn't affecting my training or racing decisions.

  • robin sarnerrobin sarner

    test for Robin.

  • Robert SaboRobert Sabo

    Another book that I have read most that is very scientific and math heavy is an Ebook I got thru Stryd

    The Secret of Running by Hans Van Dijik and Ron Van Megan

    a bunch of chapters on Power

  • Tom GlynnTom Glynn

    Thanks @Robert Sabo I have ordered the book through Amazon.

    Question for those that have read the books and are Stryd power users: Is there actionable data that you use either while running or in analysis after? I currently use my Stryd to set pace on treadmills but that is about it. I collect lots of data, look at it, but I'm not quite sure what to do with it. I run and race on fairly flat courses so I look at my watch and it says 8:00 minute mile / 250 watts as a typical run. Run pace just seems more intuitive to me now but I totally get cycling power. Trying to make the leap!

  • Mike WestoverMike Westover

    @Tom Glynn I mainly use it for more accurate pacing on the flats, and to hit the right effort level on hills (really easy to go way over target power uphill without feeling it for a while).

    Otherwise I haven’t found a lot of ways to act on the data. I did take a look at the various metrics after a marathon; here is that race report: https://endurancenation.vanillacommunities.com/discussion/22287/mike-w-seattle-marathon-rr-with-stryd-power-data

  • Alicia ChaseAlicia Chase

    Steve Palladino has a lot of very good articles specific to using a Stryd power meter:

    https://docs.google.com/document/u/1/d/e/2PACX-1vRwRFiXs6hJgygdwyzT33sDis7a70bICb2kymTs12GhhtkZi_vO5bJdzu-RUTR6953uKPbHSeR2H1yy/pub

  • Tom GlynnTom Glynn

    @Alicia Chase wow! That's a lot of information - thanks. I recently started to follow him on Facebook (Palladino Power Project) but hadn't see your treasure trove.

    Could you prioritize them for me :)

  • Alicia ChaseAlicia Chase

    @Tom Glynn Definitely read Understanding Powermeter Metrics Part 1: Basic Stryd Metrics first (there doesn’t seem to be a Part 2). That’s going to be a lot to digest. Then read Understanding Running Effectiveness and it’s Uses. If there are any data geeks here, I’m working on a Google sheet that would let you input your numbers from the Stryd Powercenter and have it calculate your Running Effectiveness, Form Power Ratio, etc, numbers that Palladino thinks are important but the Stryd Powercenter doesn’t calculate for you. After that, just go with what piques your interest. I think the ones on Leg Spring Stiffness are really interesting.

  • scott dinhoferscott dinhofer

    @Alicia Chase - definitely going to jump on that. what are the best blogs, FB groups, etc where we should be reading and learning?

  • Alicia ChaseAlicia Chase

    @scott dinhofer For FB: Palladino Power Project for sure—Andrew Coggins himself comments on posts...Stryd Community is another.

    VeloPress has a very good blog on all things power:

    https://www.velopress.com/category/power-meters/

    Here’s another good resource. Explains the terms associated with running with power and provides links:

    https://docs.google.com/spreadsheets/d/1WyMJN2mbTLFti0YFQlEpahray5F7DrLh-DxqGVcDetM

  • Alicia ChaseAlicia Chase

    Here’s another one. Not sure where I got this, PPP FB page maybe:

    http://runningbynumbers.com/index.html

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