Tri Coach Tuesday: Training with Power

By Tim Cusick, TrainingPeaks

 

For cyclists and triathletes, training with power is likely the most effective way to maximize results. Why? Power meters and the data they provide remove a lot of the guesswork from training by supplying precise, accurate information for accurate measurement of training intensity and load, unlike heart rate training or rate of perceived exertion (RPE) training.

Even when athletes recognize that power training offers significant benefits, many of them are apprehensive about jumping into the power-training game because they’ve heard it’s complex and they aren’t sure they have the knowledge or technical skills to get the most out of it.

I’d like to make it easier. Here are a few simple steps to get started with power training and how to better understand the entire power training process.

 

Step 1: Ride with power

The first thing your should do after you buy a new power meter is set up your head unit with some key metrics to track. I suggest setting power, heart rate, and speed to display on the screen.

And then just ride, observe and record. That’s all you should do for two to four weeks. Don’t change anything about your riding or training yet. Simply observe and begin to quantify your efforts.

Be sure to record all your workouts, no matter how small. It’s pretty simple to automate the recording and uploading process, and these records will become your data diary and will be highly useful in the future.

This first step gives you time to get a feeling for the relationship between power and effort, along with a basic understanding of the quantification of training. If you went up a short hill, did it feel hard? Your power meter now gives a number for “hard.” Hard for you might be 450 watts or 600 watts. Soft pedal down the other side of the hill and watch how many watts that generates.

 

Original post here

When is it Legal to Ride Bikes Two Abreast?

Golden’s Cyclist-Lawyer Megan Hottman explains the often-confusing question, When is it OK for cyclists to ride side-by-side and when is it advised to ride single file?

Originally published in Road Bike Review

 

Drivers get mad when cyclists ride side-by-side, but what does the law say

A friendly bike educator sent me the following inquiry:

“Hi, Megan: We have been teaching the Bicycle Friendly Driver course to hundreds of people in Northern Colorado and it has been really well received. A student in a class the other day brought up a point about side-by-side riding. He went away and did some research and then wrote the following to me. I’m hoping you might be able to provide some clarification so that we are providing accurate information.

Here’s what the student wrote:
-One of the behaviors cyclists do that upsets car drivers the most is riding side-by-side. I felt the way this was conveyed in the class was a bit confusing and might fuel the contention.

-What I heard you say was that if cyclists are being overtaken by faster traffic, they need to ride single-file.

– What I learned was that if cyclists were impeding the flow of traffic from behind by riding side-by-side, they needed to merge into single-file. In other words, if there is a clear view ahead to allow cars to stray out of their lane to give a pair of cyclists a minimum of three feet, then it was okay to ride side-by-side.

-In reading the Colorado statute it says, “Persons riding bicycles or electrical assisted bicycles two abreast shall not impede the normal and reasonable movement of traffic and, on a laned roadway, shall ride within a single lane.”

I’m not sure what that means. If one cyclist is on the shoulder and their buddy riding next to them is just inside the traffic lane, are they riding within a single lane? When is it okay to ride side-by-side?

First let’s start with an analysis of Colorado’s statute and its actual language. We don’t get to question why the legislature does what it does, we have to live with the actual words contained in the law. Often, a strict reading of the law can provide answers, but not always.

C.R.S. 42-4-1412(6) addresses when cyclists may ride two abreast:

(a) Persons riding bicycles or electrical assisted bicycles upon a roadway shall not ride more than two abreast except on paths or parts of roadways set aside for the exclusive use of bicycles.

(b) Persons riding bicycles or electrical assisted bicycles two abreast shall not impede the normal and reasonable movement of traffic and, on a laned roadway, shall ride within a single lane.

Reading the two sections together, I conclude the following:

-Cyclists may not ride MORE than 2 abreast, unless they are somewhere exclusively for bikes, which would really only be a bike lane. Anywhere else, two-wide is the absolute legal max.

-Cyclists may only ride two abreast IF they are not impeding the normal/reasonable movement of traffic. If the cyclists riding two abreast ARE impeding traffic, the implication here is that they ride single file.

Read the full article

2018 KHMTT Series

Cherry Creek State Park

 

Since 1991, the KHMTT has taken place Wednesday evenings in Cherry Creek State Park during April and May. The COBRAS are planning on a seven-week series starting on April 4th with a makeup date in case of a cancellation due to unforeseen weather conditions.

The weather is a bit unpredictable (this is Colorado!), but that is what makes the KHMTT unique and challenging! We are planning on a seven-week series with a make up date in case of a cancellation due to unsafe weather conditions.

The KHMTT series is a fundraiser for BRAC and the Cancer Fitness Institute in memory of Karen Hornbostel, a four-time master’s national road champion.

The course begins at the edge of the Cherry Creek Reservoir, winds through the wetlands southeast of the reservoir, and crosses back and forth the small creeks that supply the water for the reservoir.

The 2018 Karen Hornbostel Memorial Time Trial Series is sponsored and presented by the COBRAS.

 

Event details and registration here

2018 KHMTT Series

Cherry Creek State Park

 

Since 1991, the KHMTT has taken place Wednesday evenings in Cherry Creek State Park during April and May. The COBRAS are planning on a seven-week series starting on April 4th with a makeup date in case of a cancellation due to unforeseen weather conditions.

The weather is a bit unpredictable (this is Colorado!), but that is what makes the KHMTT unique and challenging! We are planning on a seven-week series with a make up date in case of a cancellation due to unsafe weather conditions.

The KHMTT series is a fundraiser for BRAC and the Cancer Fitness Institute in memory of Karen Hornbostel, a four-time master’s national road champion.

The course begins at the edge of the Cherry Creek Reservoir, winds through the wetlands southeast of the reservoir, and crosses back and forth the small creeks that supply the water for the reservoir.

The 2018 Karen Hornbostel Memorial Time Trial Series is sponsored and presented by the COBRAS.

 

Event details and registration here

2018 KHMTT Series

Cherry Creek State Park

 

Since 1991, the KHMTT has taken place Wednesday evenings in Cherry Creek State Park during April and May. The COBRAS are planning on a seven-week series starting on April 4th with a makeup date in case of a cancellation due to unforeseen weather conditions.

The weather is a bit unpredictable (this is Colorado!), but that is what makes the KHMTT unique and challenging! We are planning on a seven-week series with a make up date in case of a cancellation due to unsafe weather conditions.

The KHMTT series is a fundraiser for BRAC and the Cancer Fitness Institute in memory of Karen Hornbostel, a four-time master’s national road champion.

The course begins at the edge of the Cherry Creek Reservoir, winds through the wetlands southeast of the reservoir, and crosses back and forth the small creeks that supply the water for the reservoir.

The 2018 Karen Hornbostel Memorial Time Trial Series is sponsored and presented by the COBRAS.

 

Event details and registration here

2018 KHMTT Series

Cherry Creek State Park

 

Since 1991, the KHMTT has taken place Wednesday evenings in Cherry Creek State Park during April and May. The COBRAS are planning on a seven-week series starting on April 4th with a makeup date in case of a cancellation due to unforeseen weather conditions.

The weather is a bit unpredictable (this is Colorado!), but that is what makes the KHMTT unique and challenging! We are planning on a seven-week series with a make up date in case of a cancellation due to unsafe weather conditions.

The KHMTT series is a fundraiser for BRAC and the Cancer Fitness Institute in memory of Karen Hornbostel, a four-time master’s national road champion.

The course begins at the edge of the Cherry Creek Reservoir, winds through the wetlands southeast of the reservoir, and crosses back and forth the small creeks that supply the water for the reservoir.

The 2018 Karen Hornbostel Memorial Time Trial Series is sponsored and presented by the COBRAS.

 

Event details and registration here

2018 KHMTT Series

Cherry Creek State Park

 

Since 1991, the KHMTT has taken place Wednesday evenings in Cherry Creek State Park during April and May. The COBRAS are planning on a seven-week series starting on April 4th with a makeup date in case of a cancellation due to unforeseen weather conditions.

The weather is a bit unpredictable (this is Colorado!), but that is what makes the KHMTT unique and challenging! We are planning on a seven-week series with a make up date in case of a cancellation due to unsafe weather conditions.

The KHMTT series is a fundraiser for BRAC and the Cancer Fitness Institute in memory of Karen Hornbostel, a four-time master’s national road champion.

The course begins at the edge of the Cherry Creek Reservoir, winds through the wetlands southeast of the reservoir, and crosses back and forth the small creeks that supply the water for the reservoir.

The 2018 Karen Hornbostel Memorial Time Trial Series is sponsored and presented by the COBRAS.

 

Event details and registration here

2018 KHMTT Series

Cherry Creek State Park

 

Since 1991, the KHMTT has taken place Wednesday evenings in Cherry Creek State Park during April and May. The COBRAS are planning on a seven-week series starting on April 4th with a makeup date in case of a cancellation due to unforeseen weather conditions.

The weather is a bit unpredictable (this is Colorado!), but that is what makes the KHMTT unique and challenging! We are planning on a seven-week series with a make up date in case of a cancellation due to unsafe weather conditions.

The KHMTT series is a fundraiser for BRAC and the Cancer Fitness Institute in memory of Karen Hornbostel, a four-time master’s national road champion.

The course begins at the edge of the Cherry Creek Reservoir, winds through the wetlands southeast of the reservoir, and crosses back and forth the small creeks that supply the water for the reservoir.

The 2018 Karen Hornbostel Memorial Time Trial Series is sponsored and presented by the COBRAS.

 

Event details and registration here

2018 KHMTT Series

Cherry Creek State Park

 

Since 1991, the KHMTT has taken place Wednesday evenings in Cherry Creek State Park during April and May. The COBRAS are planning on a seven-week series starting on April 4th with a makeup date in case of a cancellation due to unforeseen weather conditions.

The weather is a bit unpredictable (this is Colorado!), but that is what makes the KHMTT unique and challenging! We are planning on a seven-week series with a make up date in case of a cancellation due to unsafe weather conditions.

The KHMTT series is a fundraiser for BRAC and the Cancer Fitness Institute in memory of Karen Hornbostel, a four-time master’s national road champion.

The course begins at the edge of the Cherry Creek Reservoir, winds through the wetlands southeast of the reservoir, and crosses back and forth the small creeks that supply the water for the reservoir.

The 2018 Karen Hornbostel Memorial Time Trial Series is sponsored and presented by the COBRAS.

 

Event details and registration here