Normalized Power was covered in the previous post and it is a better measurement of intensity when compared to average power, however NP does not factor in changes in fitness in an individual over time or differences between individuals. It's also important to 'quantify' your performance relative to your own abilities. This is is exactly what the Intensity Factor (IF) doe.The calculation of IF is relatively simple: NP/FTP, where NP is 'normalized power' and FTP is functional threshold power. For an example, during a training ride, my normal power is 250 and my threshold power is 260. Then the IF is .96. However, if I do the same training ride later on in the season and my FTP increased to 290, then the IF .86. Training Peaks, as well as WKO+, will compute IF for you. Looking at my last three triathlons, my highest IF was 1.09 and my lowest was 1.07. The picture below is from Hunter Allen's book. It gives you an idea of how to interpret IF.
[...] you want to do that? The most important reason is to prevent overtraining. As you increase your intensity, the volume must come down (and vice-versa). TSS quantifies this workload so you know when it’s [...]
ReplyDelete[...] Intensity Factor (IF). This topic was covered in a previous post (click link). Removing IF from the graph is an option, which I normally do. Given the scale of the other numbers, IF doesn’t normally fit in well. [...]
ReplyDelete[...] always possible. The majority of my open water swims are to work on my sitting, not to do high intensity workouts. Nevertheless, here are the [...]
ReplyDelete[...] Training at same intensity [...]
ReplyDelete[...] The appointment lasted over an hour as she asked questions and checked things out. Given the intensity of racing, she spent a lot of time checking out my heart, which included hooking me up to a bunch [...]
ReplyDelete[...] will help with the anaerobic efforts. As the race get’s closer, I’ll probable add some high intensity swimming to prepare the cardio system for the race. I’d also really like to work on my [...]
ReplyDelete[...] Cut volume increase intensity [...]
ReplyDelete[...] Note: The codes for each day can be found here, however those codes are based on Friel’s Mountain Biking Training Bible. If you want the codes for cycling or triathlons, you should buy the book. Regardless, it still gives you an idea on what type of workout Friel is recommending. Another note, the light blue lines represent duration and the dark blue lines represent intensity. [...]
ReplyDelete[...] (just below or just above TT effort) 91-105% TP and 95-105% LTHR Zone 5: Vo2Max (high intensity 3-8 minute intervals) 103-120% and >106% LTHR Zone 6: Anaerobic Capacity (short 30 [...]
ReplyDelete[...] is still time to complete some race intensity workouts. Friel suggests a race intensity workout every 72 hours. These workouts should [...]
ReplyDelete[...] Base (9-12 Weeks) The base period is actually broken into three parts: Base 1, Base 2, Base 3, with each part serving a different purpose. Each base period lasts anywhere from 3-4 weeks. If you look at the figure to the right, you can see that there is more importance placed on volume than intensity. [...]
ReplyDelete[...] start wasn’t nearly as long nor as intense. Still fighting for position, but not at the same intensity that sport class riders do. In sport, it was balls out. I’d eventually move up simply through [...]
ReplyDelete[...] basically a way to measure training workload. Every workout has it’s own TSS based on intensity, duration, etc. Training Peaks software will calculate TSS for every workout and will keep [...]
ReplyDelete[...] in my training. If I want to compete at mountain bike races, I will need to more high intensity [...]
ReplyDelete[...] Intensity Factor [...]
ReplyDelete[...] focus is endurance not power. A consistent theme for my training has been to increase intensity and I’ve failed to do that. If I want to compete with other racers, this needs to be [...]
ReplyDelete[...] load. This past weekend I rode the Iceman Cometh route, although it wasn’t near the intensity of the race. I will say that Traverse City is not a very bike friendly area. In the [...]
ReplyDelete[...] (just below or just above TT effort) 91-105% TP and 95-105% LTHR Zone 5: Vo2Max (high intensity 3-8 minute intervals) 103-120% and >106% LTHR Zone 6: Anaerobic Capacity (short 30 second [...]
ReplyDelete[…] thus require longer recoveries. Otherwise the workouts are similar to sub-threshold, however the intensity is just increased a notch. The book gives some good examples of workouts, with these workouts […]
ReplyDelete[…] be a product of the hills being too short. When I do this route again, I will increase the intensity prior to the climb, with a goal of brining the HR into zone 3 or 4 prior to starting the […]
ReplyDelete[…] could be a product of the hills being too short. When I do this route again, I will increase the intensity prior to the climb, with a goal of brining the HR into zone 3 or 4 prior to starting the […]
ReplyDelete