瞎密吼最訓練(翻譯中, 附上英文, 如果有翻譯上的建議請 pm給我)
By Hunter Allen
呵呵, 終於收到了你夢寐以求的功率計了! 你興高采烈小心翼翼地把它裝到你的腳踏車上, 然後費盡心力在你的電腦上安裝 CyclingPeaks 軟體. 更了不起的是還學會了如何以 40 公里的速度騎車, 還能抽出一隻手來在碼表上按來按去切換數不完的畫面! 你有沒有想過買這個功率計是要做什麼用的!?
做什麼用? 當然是把自己訓練成無敵鐵金鋼了. 讓我們先把目標一一分解說明, 免得你一開始就覺得了大本了.
首先, 當你一拿到功率計後, 你需要先用它做些正式的測試. 你第一個該做的測試就是看看它怎麼使用, 並且找出你的 '體適能基準線'. 我把這個測試稱為 "每月測試", 因為你應該每個月做一次這個測試, 以追蹤你體適能的變化, 並依據測試的結果評估與更改你的訓練計畫.
每月測試: 先做20分鐘的暖身, 也就是以中等速度, 差不多最大心跳率的 65% 來騎車. 然後(做3趟)以 100rpm的轉速快速踩踏1分鐘, 輕鬆踩(?)1分鐘. 接下來輕鬆騎3分鐘. 接著(做1趟)5分鐘全力衝刺. 咬緊牙關用力踩! 記住一開始就要奮力踩踏, 不要慢慢加速, 不過也不要用力到在終點掛掉就是了. 你應該保留點體力能掙扎地龜進終點線. 然後10分鐘輕鬆踩喘口氣, 接著(做3趟)30秒的 "抽車衝刺", 站起來狂抽猛插30秒. 中間休息3分鐘. 有沒有很簡單! 然後計算下面的時間, (做3趟)1分鐘的全力衝刺. 每趟至少休息間隔4-5分鐘. 結束測試並緩和身子. 強調一下, 你現在所做的就是試圖在測試過程產生最大的平均瓦數. 不要操得太誇張, 如果你拼到爆肝然後跛著腳回家, 那這個測試就不算是好測試…沖個涼, 然後把資料下載到電腦裡!(註: 我是邊翻遍自己照著做, 滿複雜的咧, 最好做個紙條粘在龍頭上, 不然錯過了任何時段就 ... 不準確了吧? 很操喔, 會累翻的)
你需要另外找一點做個 20 分鐘的計時測試, 也是一樣要盡全力去騎. 先跟上面一樣做暖身, 以高轉速踩踏騎完 20 分鐘.
這些測試主要就是收集你在不同騎乘時間的體適能資訊. 因為, 儘管你自己以為可以在即將到來的計時賽中有不錯的表現, 但以5分鐘計時所測得的成績來比較, 你20分計時的成績可能不是那麼理想. 所以, 依據這些資訊你可以修改自己的訓練內容, 這點容後再述. 同時這個測試也是你第一次使用功率計來進行測試, 會有一點學習曲線要克服, 因此我們會挑選不那麼複雜的測試程序, 你也可以藉此熟悉測試的過程與內容, 好應付後續的幾種測試.
得到各個時間區間的測試資料後, 記得把這些資料從軟體裡抓到 Excel 中存檔. 這個資料就是以後每月測試後拿來比對的體個人適能基準線.
O.k. 做完 "每月測試" 後, 你就可以開始利用功率計來訓練, 你可以漸漸不再使用心跳表了. 依據你的 20 分鐘計時測試, 你應該很清楚自己的乳酸閾瓦特數, 你可以利用這個
simple calculator on the web試算公式來推算出自己的每個功率區域(power zones)
. 建立最佳的迴轉數
我們要做許多測試來幫你找出在不同時間區間裡, 你最佳的踩踏頻率. 你要知道, 不是每個人都有辦法ㄆㄤ得跟 Lance 一樣快. 我們有些人以 85-90 rpm 來踩會比較有效率, 也能有最大的功率輸出. 有些人在 95-100 rpm 這個範圍最有效率. 你自己呢? 這就是我們接下來要進行的工作.
整個測試包含三項測試. 第一個測試是 自選迴轉數測試, 這個你已經做過了! 你在前面的每月測試中已經選用自己覺得最恰當的踩踏頻率, 而這也是最重要的. 你選用能把力氣用出來的齒比與踩踏頻率, 因此到自己最佳的表現. 這個踩踏頻率就是你的基準線.
先確認一下測試前一天有好好地休息過. 如果你覺得身體不舒服, 疲憊, 甚至前一晚熬夜打麻將通宵飲酒作樂, 那這樣做測試就有點呆到. 所以說, 在測試前把生理心理都調整到 "馬上好"!
現在依據第一個測試所得到的結果, 你需要檢視每個不同間歇時段與其平均踩踏頻率. 進入 CyclingPeaks 軟體, Mark 住要檢視的測試時段,到 Journal 這頁, 然後把 Summary視窗裡的資料摳出來. 這就是現階段最重要的事情了.
有了每個不同間歇時段的平均踩踏頻率後, 你就可以依此來決定下一個測試所要使用的 '限制踩踏頻率'. 如果自選的踩踏頻率為 85rpm, 那下一個測試就應該用較低踩踏頻率來測試, 每個間歇限制在 70rpm (含)以下. 換句話說, 你要挑個 70rpm時, 自己腿力能負擔, 又能騎最快的齒比來騎車. This will then give you a comparison to the self-selected cadence. Did you produce more power for some time intervals for the lower cadence? What about Heart rate? Was your heart rate lower per watt for the self-selected? What was the power/hr ratio for this compared to your self-selected? These are things you'll need to be asking yourself.
Now, the final test. This needs to be a high cadence test. So, go 15 rpm's above the self-selected to get high cadence. Once completing this test, you can compare all three together and see at which time interval you are the most efficient. Efficiency incorporates the max watts you produced, the average watts you produced, your max heart rate and average heart rate for each time interval. For the 1-minute test, was your max HR higher for the high cadence as compared to self-selected, but the average watts were lower? So, you need to look at the whole picture when comparing the 3 tests side by side. And guess what? Some of them will be so similar that it's a toss-up to which is better. If Average watts and average HR are very similar, than I look to the Max watts for a tiebreaker. If that is similar (within 15watts), then I look to actual distance covered and see which is greater. If all are still the same, then go with what you think, but be prepared to test this time interval again in 4-6 weeks.
So, now you should a clear picture (or spreadsheet) ;-) of your cadence, power and heart rate for each time interval. You should be able to now see which cadence is more efficient for 1 minute and all of the rest of the time periods. Now, you ask, why is this important? It's important because there will be many times in a race or training ride, in which you will have a good ballpark idea of how long an interval will be. This way you can select the correct gear for the upcoming effort and know that you are maximizing your effort. Know that there is a 30 second out of the saddle burst you have to do on every lap? Know you are going to attack 100 meters before a corner and then accelerate hard for the next 2 minutes? Know you have a little rise in the road that you have to pop over? Got a 40k TT coming up? Now, you can select the right gear for each situation.
The other side of this is that you find out what your weaknesses are regarding cadence also. If your watts fall by 30-40 watts when riding in a bigger gear, than you might want to start incorporating some low cadence/high force workouts into your routine. If your watts fall by 20-30 when spinning a smaller gear, or if you know you have trouble with little accelerations, then maybe you want to incorporate some fast pedaling intervals into the equation.
By Testing your cadence you now have a baseline and a place to go. Time to start working on those weaknesses. Testing your optimal cadence now allows you to really figure out where you can improve your power output at different time levels.
How to use your power meter in training
Make sure to set your power meter on the smallest sampling interval you can do in order to get the greatest accuracy in recording your ride. For some power meters, this limits the total time that it can record your ride, so be sure to set the recording rate on a higher rate if you are doing a longer ride. For the PowerTap™, set it on one second recording intervals if you are doing a 3 hour ride or shorter. For anything longer, set it on 2 seconds, so that you can get up to a 7 hour recording memory.
When you have your wheel circumference measured, and make sure to measure it exactly with your weight on the bike and correct tire pressure in the tire, then you are ready to go training.
The first thing you'll notice is that your power is highly fluctuating. Andy Coggan, Ph'd, has coined the usage of the word "stochastic" to describe cycling. This means that cycling is highly variable and not quite random, but darn close. So, you spend plenty of time not pedaling, pedaling a whole lot, pedaling with a huge wattage and also just kinda noodling along. Lots of things will affect your power: wind, hills, type of rider(s) you are riding with and many more things.
So, if your power output is highly variable, then how are you going to train in some certain range of power?
Well, a lot of times, you're not. You simply just won't be able to hold a steady range of power on the terrain that you are riding. There will be too many external influences that won't allow you to ride in a specified range.
However there will be plenty of times that you will be able to. In order to do this, you'll have to plan for that and really get yourself psyched to go out and do a workout based on power. Other times, you are going to use your power meter as a retro tool, a way to view the info on your ride after the ride is over. Both are valid and should be used. Sometimes, you think you are pedaling 90rpm, but when you downloaded the data from the power meter you find that you were only pedaling 85rpm. The power meter download allows you have this retro-look.
More information on download analysis can be found here!
Training Opportunities in which to train using your power meter.
- Trainer- Easy to regulate your wattage as there are no external influences.
- Flat Roads- utilizing a specific wattage protocol
- Time Trials -Pacing tool and to select the best cadence.
- Hill Climbs-Pacing tool and to select the best cadence.
- Specific Intervals and training protocols.
- "Race Winning Intervals"
Each of these have many ways in which you can use your power meter.
For a time trial, you will use it as a pacing tool, and make sure you are not exceeding a certain wattage during your time trial and therefore blowing up and losing valuable time.
For a hill climb, you will be able to push a certain number of watts in order to maintain the highest pace you can sustain in the climb. You will also be able to adjust you cadence in order to see you power go up and then also see your HR go down.
What to look at in your Downloads. First things first, take off as much smoothing as possible in the software program. You really need to look at the true data and not smoothed data. Get used to seeing the real data and tell all your friends how many watts you really produce and not some guesstimate based on your smoothed data.
Look at:
- Periods of significant efforts. For example: A 15 minute interval that you did at Sub LT HR.
- Significant fluctuations in power and count them.
- Cadence when you have time periods of high power output.
- How many kilojoules of energy did you put out?
- MAX wattage, and average wattage for selected duration of interest.
- Heart Rate at significant time periods.
- Try to pinpoint areas of a race that have significance and look at them to see what made or broke that part of the race.
- Look at the area of time that you got dropped and see what happened. Maybe your cadence was too low for 10 minutes before. Maybe your pedaling stroke became sloppy as you got more fatigued and your torque got too high compared to the power output.
Once again, more information on download analysis
can be found here!
