WHAT IS TRAINING WITH POWER? Most training systems allow you only to measure your body’s response to the work. The actual amount of work you do remains somewhat of a mystery, and this can result in injury or overtraining if you are doing too much work, and not getting the maximum benefits of training if you are doing too little. With the ability to measure cycling power, your training becomes much more effective.
POWER (watts) = TORQUE (how hard your pedal/how much resistance) x CADENCE (how fast you pedal)
HOW DO I FIND OUT HOW MUCH POWER I HAVE? By doing a Wattage Test to establish your Functional Threshold Power (FTP).
WHAT DOES A WATTAGE TEST INVOLVE? Coach SBR utilizes the Wahoo KICKR to perform testing. Bring your own bike to the “Cottage of Wattage” and a benchmark test is performed utilizing state-of-the-art technology. The entire workout/test takes 60 minutes, focusing on a 20 minute threshold test after a deep warm-up. Your average wattage is measured in order to determine your Functional Threshold Power (FTP). Your Heart Rate is also measured throughout to calculate your Lactate Threshold Heart Rate (LTHR). This information is used to establish cycling training zones using both wattage and heart rate. Even if you don’t train with a power measuring device on your bike, this information is very useful because you can use the Heart Rate Training Zones for cycling indoor and outdoors. If you do indoor cycling on bikes which measure wattage, you will have goal wattage zones and numbers. If you don’t have wattage on indoor cycles, you’ll have Heart Rate zones which you are trying to hit throughout the class. Knowing your power & heart rate zones takes your training to a whole new level!!
INDOOR CYCLING SESSIONS: When you ride your own bike on in the Cottage of Wattage, you’re given workouts that focus on cadence, muscular endurance, power, lactate threshold, aerobic and anaerobic conditioning, and race-specific preparation under the watchful eye of Coach Sherry. Utilizing power in your training takes the guesswork out of it. The workouts are challenging and tough, but you will see solid results!!
Contact Coach Sherry at coachsbr@gmail or (949) 274-3890 to schedule your session on the Wahoo KICKR and take your training to the next level.
WHAT ARE THE BENEFITS OF HAVING A CONSTANT MEASURE OF POWER?
- Establishes baseline fitness through threshold testing.
- Accurately measures fitness gains.
- Quantifies intensity, duration and frequency – there’s no guessing!
- Prevents over-training or under-training.
- Accurately measures energy use and heart rate for nutrition planning.
- Allows proper pacing for time trials or to be optimally prepared for a successful run off the bike
HOW MUCH DOES IT COST?
Consultation, schedule planning, coached KICKR workouts and wattage testing:
$60/hour new athletes, $40/hour Team Elite alumni
Wattage-based Workout Sessions on KICKR (60-90 minutes):
$12/session for 2 athletes simultaneously
$150/10 session package ($15/session)
$100/10 session package for 2 athletes simultaneously ($10/session)
*Does not include training plan/schedule or coaching while on bike*
**Subject to availability**
To see more information about pricing and payment information, visit the PAYMENT OPTIONS page.