TeamEN Webinar Series: Power 101 Overview with Tom Glynn
Hi All:
I will be hosting the second in a series of webinars this year on February 16, 2012 @ 5:30 PM PST. Here are the deets.
Topic: Power 101 Overview
Host: Tom Glynn - Long time EN member, Kona qualifier, dad, son, husband, volunteer, Cub Scout leader, and data geek
What Will Be Covered: A 10,000 foot overview of what power is, how to use WKO, Data Tool, and how it all fits together in your training plan leading up to race day.
LIMITED TO 15 PEOPLE. We will be recording this call.
Plan on 20-30 minutes for the overview followed by your questions. Tom is also familiar with Golden Cheetah, TrainerRoad (and how to sync with your trainer if you don't have power), and more. So ask away!
If you have a specific topic you would like covered, please post it here and we will add it to the agenda.
Call Details:
1. Please join my meeting, Feb 16, 2012 at 5:30 PM PST.
https://www1.gotomeeting.com/join/587923009
2. Use your microphone and speakers (VoIP) - a headset is recommended. Or, call in using your telephone.
Dial +1 (773) 897-3002
Access Code: 587-923-009
Meeting Password: workworks
*****************************************
Tom and his family
Comments
I have added the call deets in the original post and will do so here:
Call Details: 1. Please join my meeting, Feb 16, 2012 at 5:30 PM PST.
https://www1.gotomeeting.com/join/587923009
2. Use your microphone and speakers (VoIP) - a headset is recommended. Or, call in using your telephone.
Dial +1 (773) 897-3002
Access Code: 587-923-009
Meeting Password: workworks
This is happening tonight!
The recorded video can be downloaded here: https://www.box.com/s/4oo42c0e1tt2pssich8v A bit longer than anticipated, but great info.
Thanks again, Tom!
First, I had a slide of additional resources for training and racing with a power meter. They are:
http://home.trainingpeaks.com/power411.aspx
Training and Racing With a Power Meter by Allen & Coggan
Endurance Nation Power Forum
Patrick McCrann file analysis for long course triathlons (search “Crucible” in EN)
Google Wattage Forum
Me
Warm up for about 20 minutes riding approximately 65% of your estimated or previous FT
3 x 1 minute fast pedaling >100 rpm with 1 minute rest in between
ride easy for 5 minutes at about 65% of known or estimated FT
5 minutes all out as hard as you can without fading at the end
10 minutes easy - again 65%
20 minute time trial - strong very steady effort trying to maintain effort throughout
10 -15 @ 65%
10-15 minutes of cool down.
Your estimated FT is 95% of the 20 minute time trial.
Remember it's important to do all the steps, especially the first 5 minute all out effort.
The Endurance Nation method for estimating FT is:
10-15 minutes of warm up, then
20 minutes strong steady pace
2 minutes of recovery at approximately 60 % of estimated FT
20 minutes strong steady pace
Your estimated FT is the Normalized power over the entire 42 minutes
@John, Tom, thanks for recording i liked it a lot, you should include this webinar into the wiki and new member welcome thing. very very valuable.
See here a spreadsheet which allows to "simulate" a workout and to with play around how FTP/NP/TSS/IF are connected.
You can do things like
- how to need to ride a 20x2 test to get a 5% FTP bump
)
- which watts do need ride in each segement (e.g 30min) in a race to keep my TSS below e.g. 200.
(found this in via google
Should be part of our EN power "bento"/tool box
@Kai,
Thanks for the spreadsheet! Hadn't seen that before. Just threw in some inputs to model the 2 x 20(2) EN Functional Threshold test. A 5% bump doesn't seem so hard in a spreadsheet!
tom
Lets assume you're trying to hold 350 watts for 30 seconds on each interval. In WKO "Cntrl F" brings up the fast find window. For the range, select the entire workout. For the leading edge pick 5 samples greater than 300 watts. For the trailing edge, pick 5 samples below 200 watts. Minimum duration, pick 25 seconds, maximum duration, 35 seconds. Click "Find" at the bottom and WKO will create ranges for all the intervals it finds using this criteria. If it misses a few, tinker with the input criteria.
This is also a great tool for finding "burning matches" when racing. With IM and Half IMs you never want to be hammering up hills or pushing too hard - it's all about riding consistently. Using the Fast Find function you can look for sections of a race that you spent more than a certain amount of time over threshold or other level.
Golden Cheetah also has a similar tool.
Kai - that spreadsheet is not available, can you re-post it someplace?
Look here:
http://members.endurancenation.us/Resources/Wiki/tabid/108/topic/Calculators/Default.aspx
Has the Race Calc for FTP/TSS/IF and the Heat Pace Calc for the run
I the sheet does the same.