Watt's Up in Indoor Cycling?

In the 90’s, indoor stationary cycling classes became a popular group exercise class of choice at health clubs and fitness studios. Lead by motivating instructors, participants simulate an actual outdoor bike ride of infinite flat roads and undulating hills. While group indoor cycling sessions have proven to be an excellent cardiovascular workout, there has not been an accurate and reliable way to measure the actual work load. Outdoors, cyclists use Power Tap technology to quantify their training load. While some indoor cycles gauge cadence (how fast you’re pedaling) or monitor heart rate (how fast your heart is beating), they do not measure power output (actual work). Therefore, applying the principles of training load has been a matter of guesswork for instructors, trainers and participants.

Those days are over. The arrival of Power Tap technology is now available on the tricked out CycleOps 300PT Indoor Cycle. Now indoor cycling participants can measure power output, while monitoring the physiological heart rate response and gauging cadence. Plus, participants can collect their training session data and download it to a PC, to interpret and analyze. This will ensure you get the most out of your training.

Some may think power training is advanced and complicated, since it is the choice of elite athletes. However, it is quite the opposite. Training with power is very simple and the most accurate way to measure training load, as it is based on the basic training principles of exercise, i.e. overload + rest = adaptation. Just like weight lifters know how much weight they lift, indoor cyclists can know how much power (work, load) they generate. Basically, to achieve weight loss, a new level of fitness or peak performance, simply increase the amount of work you do, over periods of time. Check out how easy it is to train with power.

For an example, to increase the amount of work you do at threshold; progressively overload your power output at threshold over time. It is reasonable to increase power by 2-3% per week. Therefore properly manipulating your threshold power with overload and rest may look like the following:

Example: 20 Min Performance Test – Average 150 Watts

• To increase the average watts in 20 minutes, progressively increase power output (+3%) in 20 minutes, over time, followed by a recovery week (-3%). You would perform one to three 20 min intervals, at the following power output, 2-3 times per week. After the recovery week, begin the progression again, starting with the watts used in week 2 or based on the results of a new threshold performance test. (*average watts or a range at/above suggested watts)

• If you want to focus on speed, the power output would be achieved with a quick cadence.
• If you want to focus on strength, achieve the work with a hill-like resistance.
• Incorporate pedal stroke drills, to enhance pedaling technique and efficiency.
• To include some anaerobic training, slip in a sprint at the end of the 20 minute effort.

Next Month: Power & Weight Loss

Belinda's Bio

• Name: Belinda Granger
• Occupation: Professional Triathlete
• Location: Waverley, NSW