๐๐ก๐๐ญ ๐ฌ๐ก๐จ๐ฎ๐ฅ๐ ๐ ๐ฌ๐ก๐จ๐ฐ ๐จ๐ง ๐ฆ๐ฒ ๐ฐ๐๐ญ๐๐ก? This is a common question for runners new to power. Thereโs no correct answer โ you should set up your watch to show the metrics you want to monitor while running. But personal experience and Facebook conversations suggest many runners work through something similar to the following. ๐๐จ๐ฐ๐๐ซ…
๐๐๐ฑ ๐๐๐๐จ๐ซ๐ญ ๐ซ๐ฎ๐ง๐ฌ ๐๐ซ๐ ๐ก๐๐ซ๐ โ ๐ข๐ฌ ๐ญ๐ก๐๐ซ๐ ๐๐ง๐ฒ ๐๐ฅ๐ญ๐๐ซ๐ง๐๐ญ๐ข๐ฏ๐? This is a common experience for runners new to power. A Maximum Effort run is a run at the maximum (average) power you can maintain for a specific duration. For example, your 3-minute max is the highest average power you can maintain over a 3-minute…
How do I set a goal time? This is a common question that runners new to power ask. You can aim for a goal time โ for example, โfinish the half in under 2 hoursโ. But there are some good reasons why you shouldnโt. ๐๐จ๐๐ฅ ๐ญ๐ข๐ฆ๐ ๐๐ฅ๐ฎ๐๐ฌ Why not set a goal time?โ Your goal…
๐๐จ๐ฐ ๐๐๐ง ๐ ๐ซ๐ฎ๐ง ๐๐๐ฌ๐ญ๐๐ซ? This is a common question that many runners ask, and not just runners using power. There are three ways that you can run faster:โ Improve your fitness. If youโre fitter, you should be able to maintain a higher effort, which should mean a higher pace and a quicker finish time.โ …
๐๐ฌ ๐ข๐ญ ๐จ๐ง๐ฅ๐ฒ ๐๐๐จ๐ฎ๐ญ ๐ญ๐ก๐ ๐ง๐ฎ๐ฆ๐๐๐ซ๐ฌ? This is a common question that runners new to power ask. Itโs not only about the numbers. Training is more than actions driven by numbers. When planning, you should consider your training goals, your specifics (age, ability, injury history), supplemental training (strength, mobility, plyometrics, drills) and other exercise activities…
๐๐๐๐๐ฌ & ๐๐ฏ๐๐ง๐ญ๐ฌ โ ๐๐ก๐ ๐๐ฏ๐๐ง๐ญ Power can help you perform your personal best on the day. How? By:โก identifying a single target you can maintain throughout the eventโก helping you ๐๐๐ก go out too fastโก reducing anxiety associated with trying to achieve a goal time ๐๐ฏ๐๐ง๐ญ ๐ญ๐๐ซ๐ ๐๐ญ๐ฌ Before the event, power race calculators use…
๐๐๐๐๐ฌ ๐๐ง๐ ๐๐ฏ๐๐ง๐ญ๐ฌ โ ๐๐๐๐๐ฒ, ๐ฌ๐๐ญ, ๐ ๐จ! Youโve trained, youโve tapered, and the event is just about here. Using power, whatโs important?โ Your watch setup, so that you donโt get distracted during the event๐ชซ Your equipment, so that itโs fully chargedโก Your warm-up, so that youโre primed for the event ๐๐๐ญ๐๐ก ๐ฌ๐๐ญ๐ฎ๐ฉ Iโve arrived at…
๐๐๐๐๐ฌ & ๐๐ฏ๐๐ง๐ญ๐ฌ โ ๐๐๐ฉ๐๐ซ๐ข๐ง๐ Tapering aims to achieve a controlled reduction in your training so that your body has time to recover from training fatigue without losing too much fitness. It aims to deliver you to the start line with maximum fitness and ‘on fresh legs’. Itโs a balance. Start the taper too soon,…
๐๐๐๐๐ฌ & ๐๐ฏ๐๐ง๐ญ๐ฌ โ ๐๐๐๐ ๐๐๐ซ๐ ๐๐ญ๐ฌ If youโre like I was (before power), your race target is a goal time: โIโd love to break 1 hour for the 10kโ, or โโฆ 2 hours for a halfโ. You may have used online calculators to put in a 5k time (or an 800m time) to see what…
๐๐๐๐๐ฌ & ๐๐ฏ๐๐ง๐ญ๐ฌ โ ๐ฐ๐ข๐ญ๐ก ๐๐จ๐ฐ๐๐ซ Races & Events are a little different when Running with Power. The next few posts will dig into the detail, but in summary (and as a taster):โก Your race-day power target is based on your fitness and capabilitiesโก Tapering uses power-based metrics to determine when and how to taperโก…
๐๐ก๐ฒ ๐๐จ๐๐ฌ ๐๐ญ๐๐ฏ๐, ๐ ๐๐-๐๐๐ฌ๐๐ ๐ซ๐ฎ๐ง๐ง๐๐ซ ๐๐ง๐ ๐๐จ๐๐๐ก, ๐ฎ๐ฌ๐ ๐ฉ๐จ๐ฐ๐๐ซ? There are two reasons:โก The numbers match how hard youโre working โฆ they just โfeel rightโ๐ฏ Targets (for training and racing) are based on you โฆ power is personal Let me unpack those. ๐๐ก๐ ๐ง๐ฎ๐ฆ๐๐๐ซ๐ฌ ๐ฆ๐๐ญ๐๐ก ๐ก๐จ๐ฐ ๐ก๐๐ซ๐ ๐ฒ๐จ๐ฎโ๐ซ๐ ๐ฐ๐จ๐ซ๐ค๐ข๐ง๐ Power provides numbers representing how…
๐๐ก๐ฒ ๐๐จ๐๐ฌ ๐๐ฌ๐ฒ๐ ๐ซ๐ฎ๐ง ๐ฐ๐ข๐ญ๐ก ๐ฉ๐จ๐ฐ๐๐ซ? โ Initially, I wanted accurate pace and distance I did not get a power meter to run with power (initially). Mainly, I was frustrated by terrible GPS distance and pace tracking in NYC where I live and run. I knew from past experiences that a foot pod with an…
๐๐ก๐ฒ ๐๐จ๐๐ฌ ๐๐ข๐ซ๐ค๐ ๐ซ๐ฎ๐ง ๐ฐ๐ข๐ญ๐ก ๐ฉ๐จ๐ฐ๐๐ซ? โ Power is an objective and consistent measure of effort. Power is an estimate of your overall metabolic energy expenditure rate. It doesn’t care about your motivation (or lack of motivation) for a given effort. It isn’t fooled by the surge of adrenaline at the start of a race….
๐๐ก๐ฒ ๐๐จ๐๐ฌ ๐ ๐ซ๐๐, ๐ ๐ญ๐ซ๐๐ข๐ฅ ๐ซ๐ฎ๐ง๐ง๐ข๐ง๐ ๐๐จ๐๐๐ก ๐ข๐ง ๐๐จ๐ฎ๐ญ๐ก ๐๐๐ซ๐ข๐๐, ๐ฎ๐ฌ๐ ๐ฉ๐จ๐ฐ๐๐ซ? โ Itโs an objective, instant measure of effort Power gives my athletes objective data that pace and heart rate canโt. It reacts instantly and uniformly, no matter the terrain, temperature, or excitement of the moment. On technical trails and hills where pace is…
๐๐ก๐ฒ ๐๐จ๐๐ฌ ๐๐ง๐ง๐จ ๐ซ๐ฎ๐ง ๐ฐ๐ข๐ญ๐ก ๐ฉ๐จ๐ฐ๐๐ซ? โ Stop chasing faster paces or comparing to others When I started running a couple of years ago, I found myself chasing faster paces during training and comparing myself to others. Which felt good for a single session or two, but inevitably led to issues down the road: fatigue,…
๐๐๐ญ๐ญ๐ข๐ง๐ ๐๐ญ๐๐ซ๐ญ๐๐ Power is a complete system using effort as its fundamental metric. So how do you get started? ๐๐ช๐ฎ๐ข๐ฉ๐ฆ๐๐ง๐ญ & ๐๐ฉ๐ฉ๐ฅ๐ข๐๐๐ญ๐ข๐จ๐ง๐ฌ (๐๐ฉ๐ฉ๐ฌ) At a minimum you’ll need a power meter, but there are a few other choices you’ll need to make and the options are not independent. Making a choice in one area almost…
๐๐๐๐ข๐ง๐ ๐ฒ๐จ๐ฎ๐ซ ๐ฉ๐๐ซ๐ฌ๐จ๐ง๐๐ฅ ๐๐๐ฌ๐ญ A truth: power isnโt a guarantee that youโll run a Personal Best (PB) at every race. So what does ‘racing your personal best’ mean? ๐๐จ๐ฐ๐๐ซ ๐ข๐ฌ ๐ฉ๐๐ซ๐ฌ๐จ๐ง๐๐ฅ Itโs a system of metrics based on you as you are right now โ your ability, your current fitness, your current form. Your power…
๐๐๐ฑ๐ข๐ฆ๐ข๐ฌ๐ข๐ง๐ ๐ฒ๐จ๐ฎ๐ซ ๐ญ๐ซ๐๐ข๐ง๐ข๐ง๐ Your training begins with a goal. Your goal should translate into a plan for the workouts youโll run, including target intensities and durations for each. And then while executing your plan, you should:๐น monitor your fitness โ to confirm improvements๐น monitor your training load โ to ensure you maximise training benefits and…
๐๐ก๐๐ซ๐โ๐ฌ ๐ฆ๐๐ ๐ข๐ ๐ข๐ง ๐ญ๐ก๐ ๐ง๐ฎ๐ฆ๐๐๐ซ๐ฌ โก Second-by-second as you run, power provides numbers representing your effort. Whyโs that important? Once you can measure your effort, you can answer all sorts of questions. Hereโs a sample โฆ โฆ ๐ก๐จ๐ฐ ๐๐ข๐ญ ๐๐ฆ ๐? Your Threshold Power is a key measure of your current running fitness. Itโs used…
๐๐จ๐ฐ๐๐ซ ๐ข๐ฌ ๐ ๐๐จ๐ฆ๐ฉ๐ฅ๐๐ญ๐ ๐ฌ๐ฒ๐ฌ๐ญ๐๐ฆ Itโs a system built on your individual capabilities. And it has five fundamental concepts that work together to enable you to run your personal best. ๐๐จ๐ฐ๐๐ซ = ๐๐๐๐จ๐ซ๐ญ Power represents your effort, so you can see how hard you’re working while running and how that changes as you run (whether…
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