by Coach Nicole Odell, NEO Endurance Sports & Fitness
I’ve had my Stryd power meter for a couple months now, have been training with it, and now have done a few races with it. Let’s take a look at the race data.
Race #1: Rescue Run, Jan 1, 2017
This is a 10k race that was partially paved and partially packed dirt trail. It was quite hilly – the first mile was pretty much all uphill on the park road, the next 4 are rolling, and the last mile is back down the asphalt hill.
My goal for this race was just to run it hard, knowing I had to be careful on the first hill. It was my first time running the race (but not my first time in that park), so I had an idea of the course, but wasn’t exactly sure what would come around each bend. I ran by feel to see what the power numbers would turn out to be.
What we see with that is my power increases on the uphill segments and decreases on the downhill, as is expected. My form power (running in place power) actually goes up when I’m on downhill segments, so I could probably work to make myself a little “lighter” on the downhills, as in those segments, my form power is a higher percentage of my total power.
I had Adam Heaney of Stryd take a look at this race data, and he was able to identify that I seemed to run with the terrain instead of by power (correct). I also was interested in how form power varies from total power, and he said typically in the range of 20-30%, and I was around 30%, so there is room for improvement there.
Race #2: Life Time Fitness Indoor Tri, Jan 8, 2017
This was a 20 minute treadmill run after a 10 minute swim and a 30 minute bike. While I was probably a little conservative to start, I gave it “a good run” and ramped up the pace across the duration. There are a couple interesting things here. First, my form power stays relatively steady across the whole effort once I get settled in. As expected, power gradually increases with increasing pace as well. But what’s interesting here is the little bit of undulation in my power towards the end… My only explanation at this time would be that I was changing up my stride a bit as the treadmill was getting faster, as I can see some variation in the ground contact time and vertical oscillation data there as well.
While I should have had a specific power target for pacing, as I’d done my critical power test on a treadmill, I was more focused on pace instead. Average power was 248W, and at the upper end of my Z4.
Read the full article and analysis here