servicesTrainingPower Lab

Winter Power Lab - 2017-2018 Season

The Power lab @ Livermore Cyclery is a unique feature of our store in Dublin and a training environment that is focused on power based interval training using software controlled smart trainers (Racermate Computrainers, CycleOps Hammer's, Tacx Neos & Wahoo Kicker's) and power meters on the bike. The Power Lab sessions are specifically targeted in a periodic pattern to develop the necessary physiological systems for the upcoming cycling season and to address current weaknesses in an athlete's cycling power curve and fitness. The athlete will be riding their own road or tri bike and must be comfortable with high intensity interval training.

The Use of Power to Train Efficiently

In assessing how much work was completed, or how difficult a cycling training session or ride actually is, can only be accurately and truthly provided by the measurement and recording of power output of the rider on the bike. Power is the most accurate currency to administer training load and to measure the physiological and training effect of an interval workout, ride or race, and to track the changes in fitness over time.

The success of power based training depends upon carefully controlled dosing and application of training load. In the Power Lab @ Livermore Cyclery we are tracking the progress and change in the athletes performance and fitness over time, to know when fitness is peaking and when perhaps training dose should be changed. Thereby, allowing training to get the most out of limited or rationed training time. A reality for most of us. This will help prevent over-training or too much fatigue going into an event, race or subsequent training period.

To achieve results in a timely manner the athlete must be doing workouts at an adequate intensity and duration, at the pertinent time, in pre/post or in season. This will lead to adaptation of the targeted energy systems within the context of the needs and demands of the season, the athlete's individual events, and the available training time per week or month. In addition, certain aspects can be trained to incorporate improvement, or make adjustments, in elements such as biomechanical or functional efficiency during training. Thereby increasing the athlete's ability to ride stronger for longer as their training volume increases.

In the Power Lab sessions we will emphasize power based interval training to enable the cyclist to generate increased power utilizing all the body's energy systems during the various demands of a wide range of cycling events and competition, or just general riding.

I am a recreational rider. Would I benefit from power training?

The benefit of training with power impacts all levels of cycling, as power based performance measurement is a direct unbiased measure of the effort and the resulting work that a cyclist produces, whether a beginner or an experienced endurance cyclist or racer. All cyclists will benefit from the specific training that will exploit power based training zones.

The true goal of cycling training with power is to provide efficient and targeted improvement, less wasted time riding and not improving or getting stronger. Used to it's full potential, power can help you better understand how your energy is being transferred to moving the bike forward, and by exploiting the data produced provide insight into your individual strengths and weaknesses. If you currently train with power on the bike, this is your chance to find out how it can work for you to get stronger and faster on the bike and to find out just what type of athlete you are. Then you will truly be getting value from that expensive new tool.

I do not ride with a power meter on my bike. Should I?

Riding with power means riding with power each and every time you ride. Simply adding a power meter to the bike is only a portion of the process to exploiting power on the bike to it's full potential. The second step is recording power with each and every ride, training or otherwise. Finally, the analysis, extraction of training metrics and measurement of changes in fitness and your power profile and applying this data to construct a plan and workouts is the final part of the power game.