Men hvis du har en dårlig dag, og dermed lav puls, da klarer du jo ikke å ha produsere like mye watt som på en god dag hvor du i ditt tilfelle har høy puls. Hvis det hadde vært slik hadde jo ikke den dårlige dagen vært dårlig, men bra, fordi du klarte å produsere like mye watt ved lavere puls!
Sitat: Andrew R. Coggan, Ph.D.
Monitoring heart rate (HR) provides one possible way around the above problem, since at least under carefully standardized conditions there is a close relationship between HR and the actual exercise intensity (i.e., power output or rate of oxygen consumption (VO2)) (Fig. 1). This method has therefore been widely adopted in cycling and to a lesser degree in other sports (e.g., running). However, while theoretically sound the use of HR to quantify training intensity does have certain practical limitations. One is that although HR is closely correlated with exercise intensity in a laboratory-type setting, this relationship is not nearly as strong while cycling outdoors (Fig. 1). This is due to the wide variety of factors that can influence HR during exercise. For example, altitude, heat, hypohydration/dehydration, recent illness or infection, lack of sleep, and large fluctuations in power output (e.g., in a group ride setting, or in hilly terrain) all tend to increase HR during exercise at a given intensity, whereas acute overreaching has the opposite effect. In addition, the relationship of HR to power can differ between individuals, even if normalized in some manner, e.g., to the HR measured during a time trial (TT), or to maximal HR measured at the end of an incremental exercise test. As a result of such factors, the actual demands imposed by training can differ considerably between workouts or between individuals even if HR or relative HR is kept the same. Moreover, since HR responds relatively slowly (half-life = ~30 s) to changes in exercise intensity, HR monitoring cannot be used to regulate the intensity of shorter efforts, such as brief intervals aimed at enhancing anaerobic capacity or sprints designed to increase neuromuscular power. Finally, it must be kept in mind that HR is not a direct determinant of performance, but is simply a reflection of the strain imposed on the cardiovascular system by the exercise. (This last point is seemingly often overlooked, as demonstrated by the frequency with which coaches and athletes emphasize the need to minimize HR during exercise, when in fact the true goal is to maximize performance regardless of the “cost” in terms of HR.) Thus, while HR monitoring can be useful for detecting training-induced changes in cardiovascular fitness (i.e., maximal oxygen uptake, or VO2max), it will generally be insensitive to changes in other key determinants of performance, most importantly the rider’s metabolic fitness, i.e., their lactate threshold (LT). The above limitations can be avoided by directly measuring the rider’s actual power output, something that can be easily done now that commercial on-bike power meters are widely available. Compared to measuring speed or HR, measuring power has the advantage of providing both a more direct and a more immediate answer to the question “how hard am I working?” That is, an individual’s power output directly determines not only how fast they can pedal down the road or up a hill, but also their cardiovascular, metabolic, and perceptual responses to doing so. In other words, it is power output that matters, not only from the perspective of physics, but also from the perspective of physiology. Furthermore, changes in power are detected quite rapidly, without the lag inherent in HR, or even in velocity. Consequently, knowing the rider’s power should make it possible to better regulate, or at the very least assess, the overall intensity of training. In addition, regularly measuring power in training and especially during races provides a direct indicator of the efficacy of training, and thus allows the training program to be fine-tuned to achieve maximum results osv.
Jeg har wattmåler og har blitt frelst. Et eksempel fra forrige uke viser hvordan denne kan forbedre treningen.
Tirsdag kjørte jeg lange intervaller i sone 3 (1x8, 1x15, 2x20). Torsdag skulle jeg gå løs på 6x8 høy sone 3, for meg +-400 watt. 1. drag kjører jeg litt lettere for å komme i gang, og kjente at ikke alt var som det skulle, det gikk tungt fra første pedaltråkk. Drag 1 endte på 370 watt i snitt, noe som er i bunn av min wattbaserte sone 3. Resten av dragene ble kjørt på 380 - 400 watt og det var tungt som pokker, men pulsen min var faktisk lavere en hva den pleier å være på disse wattverdiene.
Antageligvis var jeg ikke helt restituert etter de lange intervallene to dager, så jeg tok meg derfor en ekstra dags pause før neste harde økt. Uten wattmåler hadde jeg tatt livet av meg selv for å komme opp i puls, vært skikkelig misfornøyd med en dårlig økt (som da antageligvis hadde blitt kjørt i wattsone 4 de første 3 dragene og deretter i sone 2-3), og gått løs på ny hard økt en dag for tidlig uten å være ordentlig restituert.
Denne økta gikk som en drøm, beina var kejmpegode og selvom den ble kjørt på terrengsykkelen uten wattmåler hadde jeg noen testbakker hvor det ble satt nye perser.
Jeg skjønner at det for de fleste vil være meningsløst å gå ut og bruke flere tusen kroner på wattmåler men man kan lære en del ting som så kan brukes når man bruker pulsmåler. 1. Hvis du kjører intervaller på konstant watt vil pulsen øke gjennom hele økta. 2. Det betyr at med pulsmåler skal det første draget ligge langt under den pulsmessige treningssonen som gjelder for dagens økt. 3. Til gjengjeld vil de siste dragene ligge godt opp i sonen over. 4. Noen dager reagerer ikke pulsen slik den "skal". Da er det svært viktig å lytte til kroppen.
Har sittet og fundert litt nå.. Kommet fram til denne hypotesen:
"Watt er muskulært", mao. watt-målinger viser hva musklene i beina (hovedsakelig, siden vi sykler) greier og ta ut. Stemmer dette?
PS. Er ingen stor fan av watt-basert trening. Polar er tingen!
Quote:
Power, as you learned in high school, is defined as force times distance over time, and is measured in watts. The point of measuring watts is to accurately quantify the force applied the pedals. And with that number, one can also determine energy spent, in kilojoules (kj). A joule is about 22% of a calorie, which, in terms of bike riding efficiency, means that one kj is roughly equal to one kcal (we generally associate 1kcal as 1 cal). With these two measures added to the usual array of collected data, modern on-bike powermeters make the bike they’re attached to a rolling laboratory, recording and storing data on power, speed, distance, time, cadence, and heart rate. osv.
