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…
๐๐จ๐ฐ๐๐ซ ๐๐๐ง ๐ฆ๐๐๐ฌ๐ฎ๐ซ๐ ๐ซ๐ฎ๐ง๐ง๐ข๐ง๐ ๐๐จ๐ซ๐ฆ ๐ข๐ฆ๐ฉ๐ซ๐จ๐ฏ๐๐ฆ๐๐ง๐ญ๐ฌ Want to improve your finish times? You have two choices:โ Work on your fitness โ so you can run the event distance maintaining a higher effort than beforeโ Work on your form โ so you can run faster for the same effort, run at the same speed for less…
๐๐จ๐ฐ๐๐ซ ๐ฉ๐ซ๐จ๐ฏ๐ข๐๐๐ฌ ๐ฉ๐๐ซ๐ฌ๐จ๐ง๐๐ฅ ๐๐๐ฌ๐ญ ๐ซ๐๐๐-๐๐๐ฒ ๐ญ๐๐ซ๐ ๐๐ญ๐ฌ Does this mean a new Personal Best (PB) at every event? No. Instead, power can identify race-day targets that you can maintain throughout the event to achieve the best result youโre capable of on the day. How? ๐๐ก๐ ๐๐ญ๐ซ๐ฒ๐ ๐๐๐๐ ๐๐๐ฅ๐๐ฎ๐ฅ๐๐ญ๐จ๐ซ The Stryd Race Calculator uses your workouts from…
๐๐จ๐ฐ๐๐ซ ๐ฉ๐ซ๐จ๐ฏ๐ข๐๐๐ฌ ๐ฆ๐๐ญ๐ซ๐ข๐๐ฌ ๐ญ๐จ ๐ฆ๐๐ง๐๐ ๐ ๐ฒ๐จ๐ฎ๐ซ ๐ญ๐ซ๐๐ข๐ง๐ข๐ง๐ ๐ฅ๐จ๐๐ Your training load has two major components:๐น Your training balance โ balancing the shorter-term and longer-term effects of your training to ensure your training is productive (not too much, not too little)๐น Your training progression โ managing how you progress your training to avoid injury from adding…
๐๐จ๐ฐ๐๐ซ ๐ญ๐๐ซ๐ ๐๐ญ๐ฌ ๐๐ซ๐ ๐๐ฅ๐๐๐ซ๐๐ซ ๐ญ๐ก๐๐ง ๐ฉ๐๐๐ ๐จ๐ซ ๐ก๐๐๐ซ๐ญ ๐ซ๐๐ญ๐ ๐ญ๐๐ซ๐ ๐๐ญ๐ฌ Which is clearer?1. โ3x 15min at 15 secs/mile slower than 10k pace with 3min easy recoveryโ2. โ3x 15min zone 3 with 3min zone 2 recovery between setsโ3. โ3x 15min at 220W – 230W with 3min recovery below 200Wโ You may think theyโre all clear, but…
๐๐จ๐ฐ๐๐ซ ๐ ๐๐ญ๐ฌ ๐ฒ๐จ๐ฎ๐ซ ๐ญ๐ซ๐๐ข๐ง๐ข๐ง๐ ๐ญ๐๐ซ๐ ๐๐ญ๐ฌ ๐ซ๐ข๐ ๐ก๐ญ! Power identifies training targets, based on your fitness, that maximise training results without over-training and risking injury. Two questions:1. How does power identify your running fitness?2. How does power set training targets based on your fitness? ๐๐จ๐ฐ ๐๐จ๐๐ฌ ๐ฉ๐จ๐ฐ๐๐ซ ๐ข๐๐๐ง๐ญ๐ข๐๐ฒ ๐ฒ๐จ๐ฎ๐ซ ๐ซ๐ฎ๐ง๐ง๐ข๐ง๐ ๐๐ข๐ญ๐ง๐๐ฌ๐ฌ? Second-by-second as you run, power provides…
A practical, experience-based guide to Running with Power, using straightforward language and an easy-to-follow structure.
The 5-minute guide to running with power covers the basics of running with power, formatted as a series of questions and answers.
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