The Power Meter Handbook: A User’s Guide for Cyclists and Triathletes

Load (CTL), 127–128, 163–164
    Clincher tires, 169
    Coaches, 48
    Coggan, Andrew, 53, 96, 179
    Decoupling, 97–101, 98f., 99f., 100f., 157
    and road races, 157
    and time trials, 157
    and triathlons, 178
    Duration, 119–120
    Duration display (TIME, MILES, KM, KJ), 36–37
    Economy, 30–32
    and pedaling technique, 32
    Efficiency factor (EF), 92–93, 95t.
    and aerobic endurance workouts, 93–95, 95t.
    and decoupling, 98
    as normalized power divided by average heart rate, 94
    and sweet-spot workouts, 96–97, 97t.
    Fatigue, 128–130, 130f., 131f.
    as Acute Training Load (ATL), 129, 163
    Feel, 12–14
    50-40-30-20-10 Rule, 83–84, 83t., 145–146, 168, 195–196
    Fitness
    as Chronic Training Load (CTL), 129, 163–164
    defined, 125
    goal for race day, 135
    and TSS, 125–128, 127f.
    5 Percent Rule, 44–45
    Force
    calculation of, by power meter, 26
    and muscle types, 27–28
    Form, 131–135, 134f.
    derivation of term, 132
    formula, 133
    goal for race day, 135
    strong, 163
    as Training Stress Balance (TSB), 133
    weak, 163
    Frequency, 118–119
    FTP (Functional Threshold Power), 53
    calculating with LTHR, 57–58
    calculating with one-hour race, 54–55
    calculating with 30-minute test, 55–57
    calculating with workouts, 57
    continuing calculation, 60–61
    determining, 5460
    estimating, 58–60
    increasing by focusing on training aerobically active muscle, 64
    and lactate threshold heart rate (LTHR), 52–53
    monitoring changes in, 106
    and physiological changes, 64
    GPS display, 37–38, 39
    Head unit, 35–36
    altitude display (ALT FT, ALT MT, % GRADE, FT GAIN, MTR Gain), 37–38
    barometric pressure display, 37–38
    cadence display (RPM or CAD), 37
    duration display (TIME, MILES, KM, KJ), 36–37
    GPS display, 37–38, 39
    heart rate display (HR), 36
    intensity factor display (IF), 39
    kiloJoules per hour display (KJ/HR), 39
    left-right pedal balance display (L-R), 39
    minidisplay (wristwatch) technology, 36
    normalized power display (NORM PWR), 39
    power display (WATTS or PWR), 36
    power zone display (ZONE), 39
    speed display (MPH or KPH), 38
    temperature display (TEMP), 39
    training stress score display (TSS), 39
    vertical ascent in meters per hour display (VAM), 39
    watts per kilogram of body weight display (W/KG), 39
    Heart rate, 9, 10
    disconnection from performance (output), 11, 16–17
    display (HR), 36
    effect of hill climb on, 14–16, 15f.
    as measure of input, 16–17
    “outside” forces affecting, 11
    and power, 46–47
    Input, 93
    heart rate and RPE as measures of, 16–17
    Intensity, 72, 120, 155
    and warm-up, 155
    Intensity Factor (IF), 71, 72, 73–74
    and build period, 101
    and century rides, 192–193
    common ones, 73t.
    display, 39
    and FTP, 72–73
    and recovery workouts, 153–154
    and triathlons, 167–169
    and triathlon-specific workout, 103–105
    Ironman, and economy, 31
    KiloJoules, 40–41
    per hour, display (KJ/HR), 39
    Lactate Threshold (zone 4), 52, 63t. See also Anaerobic threshold
    Lactate threshold heart rate (LTHR), 52–53
    Left-right pedal balance display (L-R), 39
    Mashers, 32
    Matches, 71
    defined, 85–86, 88
    and steady-state races, 88–89, 88t., 146
    and training for road racing, 160
    using Fast Find in WKO+, 86, 87f.
    and variably paced races, 84–86
    Multisystem training, 14–16
    Muscles
    as focus of training, 10
    type 1 (slow-twitch), 27
    type 2 (fast-twitch), 27
    type 2a, 27–28
    type 2x, 28
    Muscular endurance workouts, 66–67, 150–151, 179
    Muscular force workouts, 65–66, 158, 179
    Normalized power, 42–44, 94, 96
    display (NORM PWR), 39
    Output, 93
    power as measure of, 16–17
    speed as measure of, 16–17
    Pacing, 71
    Pacing
    and acidosis, 78–79
    and 50-40-30-20-10 Rule, 83–84, 83t., 145–146, 168, 195–196
    and glycogen, 77–79
    in road races, 142–144, 144f., 145f.
    steadily paced races, 81–84
    in time trials, 145–146
    and triathlons, 167–169
    and Variability Index (VI), 79–81, 80f., 81f.
    Peak power, 74
    monitoring changes in, 110–112, 111f., 112f.
    profiling, 71, 74, 75–77, 75f., 76f.
    and road races, 141–142
    Peaking, 131
    Performance
    defined, 3
    increasing, 4
    Performance Management Chart, 126, 127f.
    and form, 131–135, 134f.
    in managing fitness and fatigue, 128–130, 130f., 131f.
    Power
    average, 41
    in cycling, 24–25
    display (WATTS or PWR), 36
    and duration, 74
    effect of hill climb on, 14–16, 15f.
    as force times distance divided by time, 23–24
    as force times velocity (key formula), 24
    and heart rate,