Training and Racing with a Power Meter (Paperback)

~ (Author), M.D. Andrew Coggan (Author) "THIS BOOK is designed to help you learn the step-by-step process of using a power meter for performance improvement..." (more)
Key Phrases: power meter data, power distribution chart, threshold watts, Quadrant Analysis, Training Stress Score, Fast Find (more...)

Editorial Reviews

Product Description

Power meters are rapidly becoming an invaluable part of training and racing among professional cyclists and triathletes, amateurs looking for a competitive edge, and gear fiends. For coaches and athletes, these devices offer enormous potential for targeting and timing training to realize a rider's goals. Yet few athletes or coaches understand how to interpret the data for optimal results, and few do more than consider the possibility of wattage training. Training and Racing with a Power Meter decrypts the layers of information and explains how to begin a program that effectively integrates power. Hunter Allen and Andrew Coggan have conducted extensive research and consulted with manufacturers to deliver the most sophisticated and scientific approach to training on the market, allowing riders to tap every last watt of power. The book includes cogent case studies, sample power workouts, and a chapter on the future of training and racing with these indispensable devices.

About the Author

Hunter Allen has raced for 17 years worldwide, is a USA Cycling Elite Coach and power meter expert. He lives in Bedford, VA. Andrew Coggan, Ph.D., is a research associate at Washington University and renowned for his work on power. He lives outside St. Louis, MO.

--This text refers to an alternate Paperback edition.

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Product Details Paperback: 224 pages Publisher: VeloPress (January 24, 2006) Language: English ISBN-10: 1931382794 ISBN-13: 978-1931382793 Product Dimensions: 8.9 x 6 x 0.6 inches Shipping Weight: 14.4 ounces (View shipping rates and policies) Average Customer Review: 4.5 out of 5 stars  See all reviews (17 customer reviews) Amazon.com Sales Rank: #6,517 in Books (See Bestsellers in Books) Popular in these categories: (What's this?) #3 in  Books > Outdoors & Nature > Outdoor Recreation > Cycling > Bike Repair #5 in  Books > Health, Mind & Body > Exercise & Fitness > Triathlons #9 in  Books > Professional & Technical > Engineering > Mechanical

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Front Cover | Table of Contents | First Pages | Index | Back Cover | Surprise Me!

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Inside This Book (learn more)

First Sentence:
THIS BOOK is designed to help you learn the step-by-step process of using a power meter for performance improvement. Read the first page

Key Phrases - Statistically Improbable Phrases (SIPs): (learn more)
power meter data, power distribution chart, threshold watts, pedal velocity, two gear changes, neuromuscular power, pedaling efforts, average watts, meter files, meter software, easy pedaling, endurance pace, wattage range, easy spinning, threshold power, indoor trainer, anaerobic capacity, training load, fitness changes, pedal force, lactate threshold, power profile, power meters, training ride, high cadence

Key Phrases - Capitalized Phrases (CAPs): (learn more)
Quadrant Analysis, Training Stress Score, Fast Find, Masters Nationals, Tour de France, Pro Polar, Standard Same

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Citations (learn more)

This book cites 1 book:

• Over Time by Brian Hill; Dee Power on page 162

 

2 books cite this book:

• Heart Zones Cycling: The Avid Cyclist's Guide to Riding Faster and Farther (Heart Zones) by Sally Edwards on page 21
• Base Building for Cyclists: A New Foundation for Endurance and Performance by Thomas Chapple on page 59

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Books on Related Topics (learn more)

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Triathlete Magazine's Complete Triathlon Book by Matt Fitzgerald

Discusses:

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• lactate threshold

The Lance Armstrong Performance Program by Lance Armstrong

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Going Long by Joe Friel

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The Complete Book of Long-Distance Cycling by Edmund R. Burke

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• easy pedaling
• easy spinning
• indoor trainer

The Triathlete's Training Bible by Joe Friel Discusses: easy spinning threshold power indoor trainer The Cyclist's Training Bible by Joe Friel Discusses: average watts easy pedaling threshold power Triathlete Magazine's Complete Triathlon Book by Matt Fitzgerald Discusses: endurance pace indoor trainer lactate threshold The Lance Armstrong Performance Program by Lance Armstrong Discusses: easy pedaling easy spinning indoor trainer Loading...

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What Do Customers Ultimately Buy After Viewing This Item?

	86% buy the item featured on this page: Training and Racing with a Power Meter 4.5 out of 5 stars (17) $13.57
	7% buy The Cyclist's Training Bible 4.6 out of 5 stars (55) $16.47
	4% buy Weight Training for Cyclists: A Total Body Program for Power & Endurance 4.5 out of 5 stars (8) $12.89
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Customer Reviews

17 Reviews 5 star:  (11) 4 star:  (4) 3 star:  (1) 2 star:  (1) 1 star:    (0)           Average Customer Review 4.5 out of 5 stars (17 customer reviews)		Share your thoughts with other customers:
Most Helpful Customer Reviews 57 of 58 people found the following review helpful: 5.0 out of 5 stars Must-read book for power meter users, March 12, 2006 By  James Turner (Menlo Park, CA USA) - See all my reviews (REAL NAME)    If you presently train with a power meter on your bike or are thinking of getting one, this is a must-read book. Authors Hunter Allen and Dr. Andy Coggan are eminently qualified to write this book which is the first full-length book devoted solely to the subject of training (and racing) with an on-bike power meter. Hunter allen is a full time coach of cyclists and triathletes who uses the power meter as a key element in his training approach. Dr. Coggan is renowned as a widely published exercise physiologist and is also an avid master's cyclist. The authors have presented much of the material in the book at seminars around the country. I attended one of those in 2005 in Sacramento, CA, so I was already familiar with much of the material in the book even before reading it. Also, much of the material has been presented and discussed in the Wattage discussion list on topica (lists.topica.com/lists/wattage/). The beauty of the book is that it collects all this valuable information, and much more, and presents it in a well organized manner in one place. An early chapter describes each of the four major presently available commercial power meters (SRM, PowerTap, Polar and ergomo). It covers their relative advantages and disadvantages. The same chapter covers the software that is included with each power meter plus other standalone software offerings including CyclingPeaks which was developed by the coauthors along with Kevin Williams. Many examples from the book include screen shots and examples from CyclingPeaks but the ideas they convey are explained in the text so no prior knowledge of CyclingPeaks is necessary. If you are contemplating buying a power meter, this chapter alone is worth the price of the book. The starting point to train using a power meter is to determine your Functional Threshold Power (FTP). The book explains several alternative methods to do this. Once FTP is known, the authors present a system of seven defined training levels. The explanation of why seven levels are chosen, what the purpose of each is and power and heart rate ranges (where those are appropriate) for each level are given. The power ranges are expressed for each level as a percentage of FTP. For example, level 4 is the lactate threshold level with power range of 95-105% of FTP. The justification for selecting these seven levels (sometimes called "zones" in other books on training) is the clearest I've ever read on the subject. The rationale for and benefits of training at each of the levels would be valuable information even to a cyclist who wasn't training with a power meter. Many novel concepts are introduced in the book. The concept of "power profile" is one example. This involves measuring the maximum power that you can sustain for four selected time intervals - 5 seconds, 1 minute, 5 minutes and FTP. These are then converted to watts per kilogram. A table in the book (separate for men and women) allows you to see where you stand on a scale ranging from untrained to world class level. By determining your own profile and monitoring it over the course of time, you can see better your strengths and weaknesses as a cyclist. There is simply too much novel material in the book to do it justice in a review of reasonable length. Just to mention, in the most cursory way, other novel concepts introduced and covered in detail the book are Normalized Power (NP), Intensity Factor (IF), Training Stress Score (TSS), "sweet spot" training and Quadrant Analysis. NP and IF are introduced to define TSS. TSS is proposed as a method to quantify and monitor the total training load that a cyclist carries. Other chapters in the book tell how to develop a training plan based on power. Sample workouts and sample multi-week training blocks are given. If you've gone to the trouble and expense of putting a power meter on your bike, you owe it to yourself to get this book and read it. 26 of 27 people found the following review helpful: 5.0 out of 5 stars A Comprehensive Book on Cycling Training With Power - Finally!!, March 6, 2006 By  Cycling Coach (Utah USA) - See all my reviews To understand where I am coming from: I am a licensed cycling coach and serious cyclist. I've been using a bicycle power meter (PowerTap) for years, and training with an indoor power-based trainer for even longer. For full disclosure, I have also met both authors in-person, and I know one of the authors quite well. I highly recommend this book for any serious cyclist. I gobbled it down once, and I am now on my second reading. I have learned quite a bit on the subject by reading the book, despite my prior experience and training. I enjoyed and appreciated the book because: (1) COMPREHENSIVE!! This is perhaps the book's best feature--nothing seems to be missing. Every subject of which I am aware, as it relates to training with a power meter, is in there. Plus, I found information about which I was previously unaware. Joe Friel (renowned cycling coach and author) writes an introduction, and as he said, no other book even compares, at this time, in terms of content. (2) AUTHORITATIVE. The authors are recognized in cycling circles as two of the most knowledgeable persons in the United States on using a power meter for cycling training. The authors' combination of an experienced cycling coach and former professional cyclist (Allen) and an exercise physiologist / scientist (Coggan) is not available in any other cycling training book, to my knowledge. (3) EASY TO USE. The chapters are organized logically and, on my second reading, it has been easy to go back to subjects that interest me more than others. (4) NOT TOO COMPLEX. The authors touch every subject thoroughly and comprehensively, but do so in a way that is not too difficult to understand or grasp. Admittedly, I was already very familiar with the basic terminology of training with power prior to my first reading. Even so, it seems to me that someone with very little prior exposure to training with power would grasp, and benefit from, much of the content on first reading. Despite my five star rating (which I give without hesitation), I felt that the book had a couple of distractions: (1) The writing style is a bit choppy and sometimes lacks flow and sophistication. Occasionally, the style is a bit colloquial or informal. Then again, cycling coaches and scientists are not usually known for English professor type of writing, so the style was almost expected and happily tolerated. (2) The authors sometimes toot their own horns a bit too much. Besides writing this book, the authors developed one of the first (and in my view, one of the best) third-party software programs used to analyze power meter computer files. In the book, at times, the authors did not hesitate to give full accolades for their own software product, while giving not so generous treatment of other products. The bottom line, however, is that their products probably deserve such high treatment. But, it was a bit of a distraction. Overall, I felt that this type of book should have been published years ago. Now that it is here, I expect to refer to it again and again. It's one of those books that you can read several times and learn something new each time. But, I never seemed overwhelmed by it. I highly recommend this book for any serious cyclist. 9 of 9 people found the following review helpful: 5.0 out of 5 stars Take your training to the next level, January 9, 2007 By  D. D. Gabrielson "d2g" (USA - Navy) - See all my reviews (REAL NAME)    I am an experienced racer in triathlon and MTB ultra-distance events. This book, coupled with my new power measuring tools and my long-time use of a heart rate monitor, has taken my training to new levels. I am a detail-oriented, technical person, and the book satisfied my need for insights into how and why things are recommended or advocated. I found the advice and techniques to be absolutely useful in helping me improve my knowledge and my performance. I am wasting less time training wrong and getting more back from my sessions in the few months since I began reading this book-- but it will take me years to master the material inside, which tells me that I've got a real reference as opposed to an owner's manual here. If you're going to train with power, don't do it without this book.		Ad feedback   Most Recent Customer Reviews 2.0 out of 5 stars A Promotional book for a website I was expecting this book to help me learn about my power meter and it's usage. I read over half of the book before I droped it. Read more Published 1 month ago by NWA 4.0 out of 5 stars training and racing with a power meter It is a book with a lot of good information. Also a lot to digest the first time you read the book. You have everything you gain and nothing loses. Published 1 month ago by bikeman 5.0 out of 5 stars Great book This is great book for an introduction to training with a power meter. Discusses specific power meters and the pros/cons of each. Read more Published 2 months ago by A. Timkovich 4.0 out of 5 stars I would have rated this 5 stars but.......... This is a fantastic presentation about training with power with one exception. The Book/Font size does not support the detail in the charts. Read more Published 6 months ago by C. Parchem 5.0 out of 5 stars power meter explained really well thought out book, explaining the different training zones inherent in our physiology and how they relate to practical methods of utilizing them to train better and... Read more Published 19 months ago by Peter J. Thornton 5.0 out of 5 stars Power the only way to train If you have a power meter this book will make sense out of all the numbers, will give you real insight in the newest training way out there. Read more Published 20 months ago by R. tirado 3.0 out of 5 stars Good, but not great This is a fine book and tells some cool thing about bicycle powermeters. It introduces some usefull concepts, like the normalized power, TSS. Read more Published 21 months ago by Marcelo Iannini 5.0 out of 5 stars Cycling with power effectively Simply the most comprhensive book out there on the subject. A little biased in favor of "TrainingPeaks" software but still very, very good. Read more Published on November 4, 2007 by R. Torres 4.0 out of 5 stars Usful training guide for novis power meter owner This book clearly explains training based on power meter data & has been especially useful to me as a novis to power meter use in triathlon training. Read more Published on October 19, 2007 by Andrew Bruce 5.0 out of 5 stars The user's manual for training with power If you are looking for the rosetta stone to unlock the mystery of wattage data and what it can mean to your training then this is the book for you. Published on October 11, 2007 by S. Gilbert Search Customer Reviews Only search this product's reviews

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Product Details

• Paperback: 224 pages
• Publisher: VeloPress (January 24, 2006)
• Language: English
• ISBN-10: 1931382794
• ISBN-13: 978-1931382793
• Product Dimensions: 8.9 x 6 x 0.6 inches
• Shipping Weight: 14.4 ounces (View shipping rates and policies)
• Average Customer Review: 4.5 out of 5 stars  See all reviews (17 customer reviews)
• Amazon.com Sales Rank: #6,517 in Books (See Bestsellers in Books)

  Popular in these categories: (What's this?)

  #3 in	Books > Outdoors & Nature > Outdoor Recreation > Cycling > Bike Repair
  #5 in	Books > Health, Mind & Body > Exercise & Fitness > Triathlons
  #9 in	Books > Professional & Technical > Engineering > Mechanical

Customer Reviews

Most Helpful Customer Reviews

57 of 58 people found the following review helpful:

5.0 out of 5 stars Must-read book for power meter users, March 12, 2006

By	James Turner (Menlo Park, CA USA) - See all my reviews (REAL NAME)

If you presently train with a power meter on your bike or are thinking of getting one, this is a must-read book. Authors Hunter Allen and Dr. Andy Coggan are eminently qualified to write this book which is the first full-length book devoted solely to the subject of training (and racing) with an on-bike power meter. Hunter allen is a full time coach of cyclists and triathletes who uses the power meter as a key element in his training approach. Dr. Coggan is renowned as a widely published exercise physiologist and is also an avid master's cyclist.

The authors have presented much of the material in the book at seminars around the country. I attended one of those in 2005 in Sacramento, CA, so I was already familiar with much of the material in the book even before reading it. Also, much of the material has been presented and discussed in the Wattage discussion list on topica (lists.topica.com/lists/wattage/). The beauty of the book is that it collects all this valuable information, and much more, and presents it in a well organized manner in one place.

An early chapter describes each of the four major presently available commercial power meters (SRM, PowerTap, Polar and ergomo). It covers their relative advantages and disadvantages. The same chapter covers the software that is included with each power meter plus other standalone software offerings including CyclingPeaks which was developed by the coauthors along with Kevin Williams. Many examples from the book include screen shots and examples from CyclingPeaks but the ideas they convey are explained in the text so no prior knowledge of CyclingPeaks is necessary. If you are contemplating buying a power meter, this chapter alone is worth the price of the book.

The starting point to train using a power meter is to determine your Functional Threshold Power (FTP). The book explains several alternative methods to do this. Once FTP is known, the authors present a system of seven defined training levels. The explanation of why seven levels are chosen, what the purpose of each is and power and heart rate ranges (where those are appropriate) for each level are given. The power ranges are expressed for each level as a percentage of FTP. For example, level 4 is the lactate threshold level with power range of 95-105% of FTP. The justification for selecting these seven levels (sometimes called "zones" in other books on training) is the clearest I've ever read on the subject. The rationale for and benefits of training at each of the levels would be valuable information even to a cyclist who wasn't training with a power meter.

Many novel concepts are introduced in the book. The concept of "power profile" is one example. This involves measuring the maximum power that you can sustain for four selected time intervals - 5 seconds, 1 minute, 5 minutes and FTP. These are then converted to watts per kilogram. A table in the book (separate for men and women) allows you to see where you stand on a scale ranging from untrained to world class level. By determining your own profile and monitoring it over the course of time, you can see better your strengths and weaknesses as a cyclist.

There is simply too much novel material in the book to do it justice in a review of reasonable length. Just to mention, in the most cursory way, other novel concepts introduced and covered in detail the book are Normalized Power (NP), Intensity Factor (IF), Training Stress Score (TSS), "sweet spot" training and Quadrant Analysis. NP and IF are introduced to define TSS. TSS is proposed as a method to quantify and monitor the total training load that a cyclist carries.

Other chapters in the book tell how to develop a training plan based on power. Sample workouts and sample multi-week training blocks are given.

If you've gone to the trouble and expense of putting a power meter on your bike, you owe it to yourself to get this book and read it.

26 of 27 people found the following review helpful:

5.0 out of 5 stars A Comprehensive Book on Cycling Training With Power - Finally!!, March 6, 2006

By	Cycling Coach (Utah USA) - See all my reviews

To understand where I am coming from: I am a licensed cycling coach and serious cyclist. I've been using a bicycle power meter (PowerTap) for years, and training with an indoor power-based trainer for even longer. For full disclosure, I have also met both authors in-person, and I know one of the authors quite well.

I highly recommend this book for any serious cyclist. I gobbled it down once, and I am now on my second reading. I have learned quite a bit on the subject by reading the book, despite my prior experience and training.

I enjoyed and appreciated the book because:
(1) COMPREHENSIVE!! This is perhaps the book's best feature--nothing seems to be missing. Every subject of which I am aware, as it relates to training with a power meter, is in there. Plus, I found information about which I was previously unaware. Joe Friel (renowned cycling coach and author) writes an introduction, and as he said, no other book even compares, at this time, in terms of content.
(2) AUTHORITATIVE. The authors are recognized in cycling circles as two of the most knowledgeable persons in the United States on using a power meter for cycling training. The authors' combination of an experienced cycling coach and former professional cyclist (Allen) and an exercise physiologist / scientist (Coggan) is not available in any other cycling training book, to my knowledge.
(3) EASY TO USE. The chapters are organized logically and, on my second reading, it has been easy to go back to subjects that interest me more than others.
(4) NOT TOO COMPLEX. The authors touch every subject thoroughly and comprehensively, but do so in a way that is not too difficult to understand or grasp. Admittedly, I was already very familiar with the basic terminology of training with power prior to my first reading. Even so, it seems to me that someone with very little prior exposure to training with power would grasp, and benefit from, much of the content on first reading.

Despite my five star rating (which I give without hesitation), I felt that the book had a couple of distractions:
(1) The writing style is a bit choppy and sometimes lacks flow and sophistication. Occasionally, the style is a bit colloquial or informal. Then again, cycling coaches and scientists are not usually known for English professor type of writing, so the style was almost expected and happily tolerated.
(2) The authors sometimes toot their own horns a bit too much. Besides writing this book, the authors developed one of the first (and in my view, one of the best) third-party software programs used to analyze power meter computer files. In the book, at times, the authors did not hesitate to give full accolades for their own software product, while giving not so generous treatment of other products. The bottom line, however, is that their products probably deserve such high treatment. But, it was a bit of a distraction.

Overall, I felt that this type of book should have been published years ago. Now that it is here, I expect to refer to it again and again. It's one of those books that you can read several times and learn something new each time. But, I never seemed overwhelmed by it. I highly recommend this book for any serious cyclist.

9 of 9 people found the following review helpful:

5.0 out of 5 stars Take your training to the next level, January 9, 2007

By	D. D. Gabrielson "d2g" (USA - Navy) - See all my reviews (REAL NAME)

I am an experienced racer in triathlon and MTB ultra-distance events. This book, coupled with my new power measuring tools and my long-time use of a heart rate monitor, has taken my training to new levels. I am a detail-oriented, technical person, and the book satisfied my need for insights into how and why things are recommended or advocated. I found the advice and techniques to be absolutely useful in helping me improve my knowledge and my performance. I am wasting less time training wrong and getting more back from my sessions in the few months since I began reading this book-- but it will take me years to master the material inside, which tells me that I've got a real reference as opposed to an owner's manual here. If you're going to train with power, don't do it without this book.