Using a power meter is a great tool for optimizing of your training, but having a good structure on your training is even more important. I have listed some good examples of how a training program can be built:

12 week pre-season training program

12, 14, 16 and 18 hours per week training program

If you think it is cold outside (or if it really is cold outside…) then try one of these indoor cycling programs:

Aerobic and anaerobic programs and more effective aerobic programs.

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It seems like there are two values when people discuss power outputs: Watts and watts per kilogram. The first one is an absolute value that predicts performance in flat races while the second one is often used to predict performance on hills. Watts per kilogram is often used as a more sophisticated way to present physical performance because it represents a power output that is relative to your body weight. Experienced riders already know that when you climb, body weight matters. Thus, additional fat stores are more expensive to carry on mountain stages than on flat stages.

Watts per kilogram is often a better indicator of overall performance than absolute watts. But it is not as precise predictor of performance as it could be. With some simple adjustments it would give you a better picture of how you will perform. What I am talking about is making some values that give the body weight slightly less impact when you predict climbing performance and add some impact to your body weight when you predict time trial performance.

The reason for these modifications is because climbing results cannot be predicted by watts per kilogram only. The problem appears when small riders achieve greater values in watts per kilogram, but don’t win the mountain stages. This can be explained by the fact that the external weight of the bike is carried by the rider independently of body size and several other factors that influence on overall performance e.g. gradient, wind resistance and tactics. Thus, it is not possible to simplify the prediction of performance by using the metric watts per kilogram. Yes, that is definitively one of the best predictors we have, but it can be optimized with some modification and other factors should also be at least considered.

Watts per kilogram^X would possible be a better predictor of performance because there are no events that can be predicted accurately by watts or watts per kilogram only. Body weight will always play a role and normally play the biggest role in the mountains (X closer to 1). Also it is worth to remember that body weight influences on time trial performance even though it is not very important in flat time trials with a constant high race velocity (X closer to 0).

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During the following 3½months I will try to collect as many power meter profiles as possible. Afterwards I will present the data so you can compare your power outputs to people spending more or less time on training than you. I hope that a lot of riders will participate in this project, because I believe we all can benefit from this knowledge. You can read more about the project here and maybe enter the project if you already know your numbers. I will strongly recommend that you spread the words to riders who use SRM, PowerTaps, Ergomo or similar products. Thank you.

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Heart rate monitors have been used by all kind of endurance athletes for the last 20 years. Since there is a strong correlation between oxygen consumption and heart rate, knowing your current heart rate is a great indicator of your current oxygen uptake, thus how hard you work. When you’ve used your monitor a couple of times, you will start to notice that you ride with a low heart rate the pace can be maintained for hours. Riding with a heart rate close to your maximum heart rate can be maintained for a limited time only. This is a very short description of why it can be useful to know your heart rate during bike ride. Read the 5 steps for better heart rate monitor training

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There have been some delay of the final tests in the Power Meter Project, but I have received some test results and race reports that indicate improvements. I’m really impressed by the participants because I know that they have been through some really tough interval workouts during the last 12 weeks.Wattage controlled intervals are a great way to control pace and secures that the rider trains exactly the physiological skill he is interested in.

Until now I have received the incredible results from Paul Skiba and Gonzalo Vilaseca. I will post some comments on these results soon, but you are welcome to take a closer look at them now. I have not seen how many watts Marc Moeller was able to do in the final week, but I know that he has made some great results in a couple of cycling races. Please consider that podium places are more important than watts on your PowerTap anyway…

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