The feel and the power
When it comes to optimising your cycling performance, having a structured training plan is key. But with multiple training methods available, how do you choose the right approach for you? In this blog post, we'll explore the differences between training by feel, heart rate, and power meters, highlighting the positives and negatives of each. Additionally, we'll discuss why combining these approaches can provide a comprehensive and effective training strategy.
Training by Feel
Training by feel is an intuitive approach that relies on your own perception of effort and exertion. It allows you to tune in to your body, taking into account factors such as fatigue, motivation, and overall sensations. This method can be a great starting point for beginners or those who prefer a less structured approach.
Riding to Feel offers simplicity, as it requires no additional equipment or gadgets, making it accessible to all cyclists. It encourages you to listen to your body and develop a deeper understanding of your limits and capabilities. Moreover, going by feel provides flexibility, allowing you to adapt your workouts based on external factors such as weather, terrain, or personal circumstances.
However, relying solely on feel can have its drawbacks. The lack of precision is a key concern, as it does not provide quantitative data to measure progress accurately. Without concrete metrics, it becomes challenging to track improvements and set measurable goals. Additionally, it can be challenging to gauge effort consistently, as perceptions of exertion may vary based on factors like mood, motivation, or distractions.
Training with Heart Rate
Training with a heart rate monitor involves monitoring your heart rate during exercise to gauge the intensity of your effort. It provides a more objective measure of your exertion level, enabling you to train within specific heart rate zones.
One of the major positives of heart rate training is individualised intensity. Heart rate training takes into account your unique cardiovascular fitness level, ensuring that you train at appropriate intensities for optimal results. It is also relatively affordable and widely available, making heart rate monitors a popular choice for many cyclists. Furthermore, heart rate monitoring allows you to track changes in your heart rate over time, enabling you to assess your fitness gains and adjust your training accordingly.
However, there are some limitations to consider when using heart rate as a sole training metric. There can be a lag time in heart rate response, meaning changes in heart rate may not be immediate, resulting in a delayed response to intensity changes during intervals or sprints. While heart rate monitoring can be a valuable tool for training, it is important to be aware of its limitations and the potential factors that can influence heart rate readings. External factors such as heat, dehydration, and fatigue can affect heart rate, potentially impacting the accuracy of training zones and making it a less reliable metric in certain circumstances.
Heat has a significant impact on heart rate during exercise. When the body is exposed to high temperatures, the heart has to work harder to regulate body temperature, resulting in an increased heart rate response. This means that even if the intensity of your workout remains the same, your heart rate may be elevated due to the additional strain of dissipating heat. Consequently, relying solely on heart rate to gauge intensity in hot conditions may lead to inaccurate measurements and potentially push you beyond your intended training zone.
Dehydration can also influence heart rate readings. When the body is dehydrated, blood volume decreases, causing the heart to work harder to deliver oxygen and nutrients to the working muscles. As a result, the heart rate may increase, even at a lower exercise intensity. It is essential to stay adequately hydrated before, during, and after your workouts to maintain accurate heart rate measurements and ensure optimal performance.
Fatigue is another factor that can impact heart rate responses during training. When the body is fatigued, the cardiovascular system may not function at its optimal level. This can lead to a higher heart rate for a given exercise intensity or a slower heart rate recovery after intense efforts. Fatigue can be caused by factors such as accumulated training load, inadequate recovery, or overall fatigue from other life stressors. Recognising the influence of fatigue on heart rate responses can help you adjust your training accordingly and prevent overexertion or potential injury.
It's important to note that while these factors can influence heart rate readings, they don't necessarily render heart rate monitoring ineffective. Rather, it highlights the need to take external factors into account when interpreting heart rate data. By being mindful of environmental conditions, staying hydrated, and considering your overall fatigue level, you can mitigate the impact of these factors on heart rate measurements and make more informed training decisions.
Training with Power Meters
Power meters measure the actual work you are doing by calculating the amount of power (watts) generated while cycling. This method provides the most precise and objective measurement of your effort, allowing for highly specific training zones and analysis.
The precision and objectivity offered by power meters are significant advantages. Power meters provide accurate and real-time data, enabling you to monitor effort levels with precision and make informed decisions about training intensity. Power data also offers valuable insights into your strengths, weaknesses, and energy distribution, allowing for targeted improvements and more efficient training sessions.
One of the primary concerns when it comes to power meters is the cost. Power meters tend to be more expensive compared to heart rate monitors or training by feel. This higher cost can be a barrier for some cyclists, especially those who are on a tight budget or just starting their cycling journey. However, it's worth noting that the prices of power meters have become more varied, with more affordable options available in recent years.
Technical complexity is another aspect to consider. Understanding and interpreting power data may require a learning curve, especially for those who are new to using power meters. There are various metrics and data points to understand, such as average power, normalized power, and functional threshold power (FTP). This complexity can be overwhelming initially, but with proper guidance and education, cyclists can acquire the knowledge and skills necessary to effectively use power meters as a training tool. Check our other blogs for more information on zone setting.
Lastly, some cyclists may become overly fixated on the numbers provided by power meters, leading to a potential loss of focus on the overall cycling experience. Constantly chasing specific power targets or obsessing over minute changes in wattage can detract from the joy and freedom that cycling can bring. It's crucial to balance utilising power data for training and enjoying the ride for its own sake.
It's important to understand that power output in cycling is highly individual and cannot be directly compared between individuals. Factors such as body composition, training history, genetics, and muscle fibre type contribute to variations in power capabilities. Therefore, comparing one person's power output to another's can lead to unfair assessments and diminish the joy of individual progress.
Instead of focusing on comparisons, viewing power as a personal metric is more productive and fulfilling. Each cyclist should use power data to gauge their performance, set realistic goals, and track their progress. By embracing power as a personal growth and improvement tool, cyclists can derive satisfaction from their achievements.
The beauty of cycling lies in the personal journey and the pursuit of individual goals. Rather than being fixated on external comparisons, cyclists should embrace the uniqueness of their power capabilities and harness them to shape their training plans and strive for personal excellence.
Despite these disadvantages, power meters remain a powerful tool for optimising training and performance. By understanding their limitations and combining power data with other training approaches, such as training by feel and heart rate monitoring, cyclists can mitigate these drawbacks and create a well-rounded and effective workout.
Combining Everything!
Combining the three training approaches of feel, power, and heart rate can create a comprehensive and balanced training strategy that harnesses the benefits of each method. By incorporating all three, you can better understand your performance, optimise your training, and achieve better results.
Training by feel forms the foundation of this approach, allowing you to connect with your body and listen to its cues. By paying attention to how you feel during your rides, you can tune into subtle changes in energy levels, fatigue, and muscle soreness. This self-awareness helps you adjust your training intensity and volume based on your body's signals, reducing the risk of overtraining or injury. When combined with power and heart rate data, training by feel provides a critical subjective perspective that complements the objective metrics.
With their precise measurement of work output, power meters offer an invaluable tool for tracking and analysing your performance. You can set specific wattage targets for various intervals and workouts by training with power. This allows for a more precise and quantifiable approach to training intensity, ensuring that you hit the desired power zones for optimal adaptations. Power data also enables you to monitor changes in your performance over time and identify areas for improvement. When combined with the subjective feedback from training by feel, power meters provide a comprehensive understanding of your effort and progress.
Heart rate monitoring adds another layer of information to your training. By training within specific heart rate zones, you can optimise the cardiovascular benefits of your workouts. Heart rate data helps you gauge the overall stress and strain on your cardiovascular system, ensuring that you train at appropriate intensities for your fitness level. By combining heart rate monitoring with power data, you can assess the relationship between effort and physiological response. This allows you to fine-tune your training zones and maximise cardiovascular fitness while considering factors like fatigue and recovery.
Combining feel, power, and heart rate training creates a more balanced approach to your cycling. While power meters and heart rate monitors provide objective data, training by feel helps you stay connected with your body and make adjustments based on its feedback. This balance allows you to tailor your training to your specific needs and goals, considering both the quantitative and qualitative aspects of your performance.
In summary, combining the training trifecta of feel, power, and heart rate provides a comprehensive and well-rounded approach to cycling training. It allows you to leverage the benefits of each method, optimising your efforts and achieving a more excellent balance in your performance. So saddle up, embrace this holistic approach, and unlock your full cycling potential.
