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 cycling resources do more than mention 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 soon-to-be indispensable devices.
Training and Racing with a Power Meter, 2nd Ed.
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Book Description
Editorial Reviews
Review
"Training and Racing with a Power Meter is the ultimate guide to training with power. Hunter Allen and Andrew Coggan are, without a doubt, the most knowledgeable people on the planet when it comes to power meters.” — Joe Friel, world-recognized endurance sports coach and author of The Cyclist's Training Bible
"Training and Racing with a Power Meter is a comprehensive look at the technological and physical aspects of power and fatigue-based testing. It also includes coaching and training sessions to target weaknesses highlighted by the data. It’s essential reading.” — BikeRadar.com
"Training and Racing with a Power Meter presents useful information on how to delve deeper into the numbers and recognize patterns that surface over a season. Every triathlete can benefit from the book’s in-depth info and detailed graphs showing the numbers you need to kill the competition.” — Triathlete magazine
"By far the best instruction manual I’ve seen is Training and Racing with a Power Meter. The book has enough scientific detail and analysis to satisfy even the most demanding numbers junkie, while remaining readable and useful to even the casual power enthusiast.” — Stephen Cheung, PhD, PezCyclingNews.com
"Training and Racing with a Power Meter has enough scientific detail and analysis to satisfy even the most demanding numbers junkie while remaining readable and useful to even the casual power enthusiast.” — Canadian Cycling magazine
"Once mastered, Training and Racing with a Power Meter could help provide any cyclist with the kind of information usually available only to elite pro riders.” — Competitor magazine
"Better make sure you have the ultimate “instruction manual” for all things power.” — DailyPeloton.com
"Training and Racing with a Power Meter is the most logically structured and comprehensive manual in print on how a rider can get maximum performance improvement from this device.” — Active.com
From the Back Cover
Power meters are not just for the pros. As equipment has improved, cyclists and triathletes at all levels are using power meters to unlock speed and endurance. But in order to get the most from the technology, you need to know how to read the feedback.
Training and Racing with a Power Meter shows you how to identify your strengths and target your weaknesses with unbelievable precision. By explaining the universal concepts behind the power graphs, authors Hunter Allen and Andrew Coggan will revolutionize the way you train. Begin by determining your power profile, which describes your strengths as a cyclist. Next, assess your fatigue profile to learn how you resist fatigue at 12 different exercise
durations. Finally, identify the workouts that will help you build power across the board while eliminating the flat spots that are holding you back.
Allen and Coggan explain how to interpret power, cadence, speed, and heart rate so that you can train optimally for road racing, mountain biking, cyclocross, triathlon, track, or BMX. Knowing how to analyze your power-meter data will enable you to create a seasonlong race schedule that plays to your strengths. Understanding your numbers will also allow you to monitor changes in fitness and precisely time your peak performance.
With more than 65 power-based workouts; case studies of professional, masters, and amateur athletes; and hundreds of charts and graphs, Training and Racing with a Power Meter is the definitive guide you need to get up to speed on cycling’s most important technology.
Hunter Allen is an elite-level cycling coach, former professional cyclist, and owner of the Peaks Coaching Group.
Andrew Coggan, PhD, is an exercise physiologist and author of countless articles on effective application of power-meter data.
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Customer Reviews
Most Helpful Customer Reviews
95 of 98 people found the following review helpful
By James Turner
Format:Paperback
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.
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.
39 of 43 people found the following review helpful
Format:Paperback
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.
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.
13 of 13 people found the following review helpful
Format:Paperback
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.
Most Recent Customer Reviews
4.0 out of 5 stars
Great book for someone who wants to understand the many ways to use a...
I have been using a power-meter for about a year now. But, until reading this book was missing out on a lot of the information available to me. Read more
Published 17 days ago by I. Searle
4.0 out of 5 stars
Training with power
If you are training with a power you need this book. Unless you say you use power to be cool.
Published 1 month ago by Ted J ODowd
5.0 out of 5 stars
Excellent Book
For all the cyclist who want to get faster on the pedals. Thank you for sharing your knowledge. Well done.
Published 1 month ago by Anna
5.0 out of 5 stars
Value from the start
I am only about 60 pages in and I have already learned so much about the value of training with power. Read more
Published 4 months ago by Kenneth R. Trueman
5.0 out of 5 stars
Very good book!
This book has been very helpful in my training. Easy to read, objective, practical. If you are a professional or not, I recommend it.
Published 4 months ago by Humberto Guerra
5.0 out of 5 stars
Must have if training with power!
Must have if training with power! Learned so much by reading this book. Can get a little technical at times but its not a one time read. This is one you will refer to as you train.
Published 4 months ago by SCOTT
5.0 out of 5 stars
THE book to read about Power
I refer back to this book again and again. I am coached by a professional, and reading this book helped me to understand the 'why' behind everything he tells me. Read more
Published 5 months ago by joey
4.0 out of 5 stars
Detailed intro for powermeter users
The book is contain a lot of details for new users of the power meter, but it gives a organized intro to the the use of the power meter, and the tools nescessary to analyze to... Read more
Published 5 months ago by Jřrgen Nielsen
5.0 out of 5 stars
Great book, bad UPS
Book arrived in perfect condition and it is quite useful to any cyclist that is investing in training with power. Read more
Published 5 months ago by dnuzz
5.0 out of 5 stars
awesome!
top notch info on using a power meter. It's a must have for any triathlete looking to improve cycling performance.
Published 5 months ago by Joe Miller
Citations (learn more)
This book cites 1
book:
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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