Newbie needs help w/power

ehanson

Hello,

I just got my Polar 720i w/Power installed on my bike and went out for a ride. Everything seemed to work ok and the graph is a nice collage of colors and lines. Unfortunately I am ignorant to what it all means and most of all how to improve my current condition (which is by most standards pretty piss poor).

I humbly request your assistance in helping me start off. I've got the time, dedication and the tools, I just need the knowledge and direction. I'll do my best to read as much as I can to help myself but was wondering if someone could kinda just give me the cribnotes so to speak.

A bit about me. I'm 38, 295 lbs, 6'4". I run 1-1/2 mile in 13:45 and can cycle 10 miles in 29.12.

The question I have besides comprehending the graph are:

1. How do I determine my power zones?
2. How do I most effectively use these power zones in training?
3. Based on the polar graph image, how bad off am I?

Here's the link to my polar graph and also the link to the exercise set

Polar Pic

HRM File

Thanks in advance.

RapDaddyo

You might want to read these 4 articles, in this order:
http://www.competitivecyclist.com/pdf/power_v1.pdf
http://www.peakscoachinggroup.com/P...ningChapter.pdf
http://www.cyclingnews.com/fitness/?id=powerstern
http://www.cyclingpeakssoftware.com/profile.html

The first article is an excellent overview of training with power. The second article will help you understand the physiological adaptation benefits of training at different intensities and will give you several ways of defining your training zones based on your maximum sustainable power at different durations. The third article will give you a different way of defining your training zones based on a ramp-up test to maximum power. The fourth article will help you figure out how your power compares with other cyclists.

Fundamentally, your new toy will enable you to define zones to guide your training and track your progress over time as a result of your training. If you race, it may help you pace yourself. If you ride a longer distance than normal (e.g., a century), it may help you pace yourself. It may help you manage your intensity of efforts on a week to week basis so that you don't inadvertently overtrain.

I strongly recommend the Cycling Peaks software. I can't comment on the Polar software, but the CP software is outstanding. Good luck.

frenchyge

I wonder if 1 of these types of threads should be stickied at some point to serve as a 'Newbie's Guide to Power Training' primer? A couple posts of the most recommended required reading and best tips might be a good start.