Free The Power Meter Handbook: A User’s Guide for Cyclists and Triathletes by Joe Friel Page B

If you’re anxious to start serious training now, you can skip ahead to the chapter in Part III that applies to your sport. There you will find the details of how to design your training program in order to be fit and fast for your next A-priority race. Should you decide to skip ahead, return to Chapter 5 later; when you do, you will learn how a few more ideas on power can help make your training even more effective so that you race faster.

5
Riding with Intensity
    NOW THAT YOU HAVE YOUR TRAINING ZONES set up, you are ready to begin doing workouts based on power. In this chapter, I will take you to the next level of understanding power, which really means understanding intensity.
    For the experienced cyclist, intensity must be the focus of training. That doesn’t mean that the length of rides is unimportant, only that intensity is more so. If I had to put a number on it, I’d say that intensity accounts for roughly 60 percent of your race fitness, with the remaining 40 percent coming from the length of your rides. How “hard” you train is critical to race performance.
    We will examine four ways of better understanding intensity as it relates to power: Intensity Factor, peak power profiles, pacing, and matches. Let’s get started by considering how hard your workouts are.
HOW HARD DO YOU RIDE?
    For the advanced athlete, the most important element of any training program is intensity. It’s not how long the ride is, which is what most athletes rely on as a marker of progress toward greater fitness. How many miles or hours you do in a week has much less impact on your fitness than does the intensity of your individual workouts. Getting the intensity right is much more likely to result in fast racing than simply putting in a lot of “junk” miles.
    The reason athletes focus so much on duration as a marker of progress is probably because it’s so easily measured; all you need is an odometer or a stopwatch on your bike. Athletes are much less inclined to talk about intensity as a measure of fitness progress as it is far more difficult to measure and define. Here I will show you how you can use power to easily describe intensity so that you can rely on it as a gauge of how your training is going.
Intensity Factor
    What if I told you that I did a 90-minute ride at an average power of 200 watts? Would that mean anything to you? Would you know whether that was an easy or a hard ride for me? No, you would not. Without knowing what I am capable of doing, you would not be able to make sense of 200 watts. You would need to compare that number to something else. With a power meter, the standard reference point is Functional Threshold Power. By comparing 200 watts to my FTP, you would know how easy or hard the ride was. And the resulting number would be my Intensity Factor.
    Here’s how it works. To compare FTP to my 200-watt workout, I could divide the ride’s average power by my FTP to find the percentage of FTP at which I rode. For example, let’s say my FTP is 350 watts. If I divide 200 by 350, I get 0.571. That means I was riding at 57 percent of my FTP, and 57percent would be my IF for that session. It was therefore not a particularly hard ride. But if my FTP is 227 watts, the ride was done at 88 percent of FTP (200 ÷ 227 = 0.881). That’s a tough workout.
    Using IF, you can compare the intensities of workouts or races that you’ve done, or you can compare them to another rider’s. What you will know then is how hard you were riding.
    Intensity Factor can also be used in the design of racelike workouts matched to the expected intensity of your A-priority races. Table 5.1 helps you with this by suggesting typical Intensity Factors for common race types. In the 12 weeks before such a race, you should increasingly focus your workouts on the expected race intensity in order to be prepared. Be aware that not all these races are steady-state events in which the IF remains relatively stable throughout. Whereas time trials