Run with Power by Jim Vance

Author:Jim Vance
Language: eng
Format: epub
Publisher: VeloPress

6 Power Zones

The previous chapter discussed efficiency, the factors that contribute to efficiency, and how to monitor it. That chapter had to come before this one, on power zones, because I believe it is most important for runners to focus on efficiency first and foremost. Maximizing your speed per watt is critical. But as you will see, training according to zones can be very helpful both for your targeted races or goals and also for your yearly planning.

Power Zones for Running

If you use technology, or if you’ve taken your training seriously, you likely have some experience with heart rate (HR) zones and training according to HR. It’s a simple and effective method for training that provides a guide to intensities in different sessions according to your goals. You might even have some experience using a GPS watch and training according to pace zones, wherein the pace the athlete runs is tied to intensities that correspond to different physiological energy systems.

If you’re active in cycling or triathlon, you may have used a cycling power meter and trained according to power zones. If so, you’re likely eager to begin using your running power meter in the same way. Training by power zones on the bike allows you to adjust or dial in your intensities to simulate race demands and helps you make sure you are maximizing your training time by focusing specifically on what you want to improve. Zones are a great tool for that, and power zones on the bike have helped make it almost too easy. Simply watch the power meter, and if you’re not pushing enough, dial up your power. If you’re going too hard, decrease the watts.

But I want you to pause on the idea of jumping right into training by run power zones for a moment, as it is not as simple as that. Power meters for running are much more complex than for cycling because, as we’ve noted before, we are dealing with different planes of movement in running. Unlike in cycling, where we simply measure the force applied to the crankarm, in running we do not isolate the power reading solely to what is actually making you run at your pace. We have productive work (horizontal mostly) that we are measuring, and unproductive work (vertical and lateral) that we are also measuring.

If I hop on a bicycle that doesn’t fit me, and I don’t have the seat height right, or I am leaning too far forward or back on the seat, the power meter on the bike cannot tell me that I am not in a good position. It can’t tell me how much power I am wasting, nor that I could get more watts with a better position. It can only give me the numbers that I apply to the bike’s drivetrain. This is what makes a power meter on the bike a great and simple tool. Raise the watts, and you know you’re doing better.

With a running power meter, though, I receive the power data for factors that do help me, along with the data for factors that do not help me.

Download

Copyright Disclaimer:
This site does not store any files on its server. We only index and link to content provided by other sites. Please contact the content providers to delete copyright contents if any and email us, we'll remove relevant links or contents immediately.