Understanding your Ride Reports and applying the data to your training
The Ride Reports allows convenient tracking of data from each and provides a powerful tool for analyzing the enormous amount of data gathered by training with a power meter. The results of such analyses can then serve as the springboard for improvements in training and, ultimately, race performance.
Compare ride reports of similar sessions over 4-8 weeks to track performance
Look at avg. Power and avg Heart Rate over both sessions. Ideally power will increase and HR will lower over the 4 – 8 weeks.
For those of you with a naturally low cadence, if your power doesn’t increase over the 4 – 8 weeks but your avg cadence increases to consistently sit around 95 -100 then you will likely be cycling more efficiently and this is still a great gain.
For power based interval sessions, speed and distance data is not relevant. These sessions will only register wheel speed which is determined by the gear you are in, but gear selection in these classes is irrelevant as the computer will adjust the resistance on the back wheel to compensate and get you to the correct power output. When doing the Real Ride courses based on gradient (where the resistance is fixed) gear selection and hence wheel speed more accurately reflects the open road.
Normalized Power (NP)
More accurate measurement of power intensity than ‘Average Power’. Average Power is taken over time, but NP is adjusted to remove any ‘flat spots’
Intensity Factor (IF)
Ratio of your NP to your FTP. Typical IF values for various training sessions or races are as follows: (TrainingPeaks.com)
- <0.75 – Recovery rides
- 0.75-0.85 – Endurance-paced training rides
- 0.85-0.95 – Tempo rides, aerobic and anaerobic interval workouts (work and rest periods combined), longer (>2.5 h) road races
- 0.95-1.05 - Lactate threshold intervals (work period only), shorter (<2.5 h) road races, criteriums, circuit races, longer (e.g., 40 km) TTs
- 1.05-1.15 – Shorter (e.g., 15 km) TTs, track points race
- >1.15 - Prologue TT, track pursuit, track miss-and-out
Maximum Wattage Thresholds
Analysis needs to be specific to different races/athletes/training – 5 secs up to 20 min threshold are useful for athletes doing shorter and harder events. Here’s an example, a rider with a high FTP could have a lower 60 second power, therefore would need to work on their 60 second power if they wanted to be good at the sprint element of Crit Races.
- Time spent in each zone over the entire session.
- On all ‘FTP-based’ (blue) sessions, the FTP is set so will not be as relevant. For Real-Rides or gradient based (orange) sessions this is more useful as you are controlling the power.
- Look for the zones that the session is aiming to improve Eg. ‘Power House’ 5x5min intervals at Zone 5.
Training Stress Score (TSS)
Takes into account both the Intensity factor and the duration of each training session, and is best viewed as a predictor of the amount of fatigue and likely recovery period. Thus, a very high TSS resulting from a single race or training session can be used as an indicator that one or more recovery days should be scheduled. TSS = (sec x NP x IF)/(FTP x 3600) x 100.
This chart shows how time and intensity formulates TSS.
TSS per Hour
Power House – HIIT
For example, a 1 hour ride with an RPE of 8/10 you get a TSS of 90 or a 1hr30 at 5/10 RPE gives you a TSS 90.
TSS less than 60 – low (recovery generally completed in 12 hours)
60 – 100 medium (some residual fatigue may be present the next day, but gone by 2nd day) 100 – 200 – high (some residual fatigue may be present even after 2 days)
Greater than 200 very high (residual fatigue up to 2 days)
Heart rate is a good way of measuring how the workout felt; it’s a proxy for effort. We can think of this as “input.” Power and pace tells us what was accomplished in the workout or race. This is “output.” When input and output are compared we have an excellent way of measuring changes in fitness. “Efficiency Factor” (EF) and “Decoupling” use this relationship to tell us how fitness is progressing.
To determine EF the software divides normalized power by average heart rate for the workout. If you are making good aerobic progress then your EF will rise over the course of a few weeks based on the same session. Ie, you are either pushing out more power at the same HR or you are pushing out the same NP at a lower HR. (NP/Avg HR).
Aerobic Decoupling Factor
What the software does here is compare the Efficiency Factors for the two halves of the workout. The difference between the EF for the first half and the EF for the second is divided by EF for the first half. This produces a percentage of increase or decrease in the second-half EF, 0% means HR has remained the same in 2nd half of session. More than 5% is not ideal but ok, 10% needs to work on! Negative % is great!
Heart Rate Zones
Time spent in each HR zone should be relative to time spent in each power zone.
- If considerably more time is spent in a higher HR zone than power zone, and you do not have genetically high HR then consider the reasons that may have caused an abnormally high heart rate; sickness, sleep deprivation, caffeine, fatigue or that your FTP is set too high. If you have a naturally high HR then, training in lower zones is recommended to improve aerobic capacity.
- Best results are achieved from using HR zones if they are based on LTHR (Lactate Threshold Heart Rate). This will be recorded and updated in the system after an FTP test.
- Most athletes are not training to power out on the road, so HR is the closest datapoint to track training progress and set your training zones to ensure the correct intensity of your sessions.
Only available from gradient (orange) workouts or FTP Tests. This can be analyzed on a ‘pedal efficiency test’ with video analysis.
- A score of 100 would be a machine turning a perfect circle. Anything between 75-80 is very good for a human. Most people scoring below 75 should work on their leg strength. Riding Super Strength Endurance classes and completing two Strength and Conditioning classes per week will improve your score.
- Spinscan is useful if recovering from an injury and there is imbalance between your left and right legs.
Any other questions?
Please ask any of our coaching team.