s1/e17 Using Power as a Running Metric with Nathan Fenton of RunPowerCoach
May 4, 2021
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Nathan Fenton, running coach and founder of RunPowerCoach, discusses the concept of power as a running metric. He explains how power differs from pace and heart rate, how to measure it, and how it can be used to set goals and quantify training load. The podcast also explores using power on easy run days, converting training plans to use power, and using power on treadmills or with a peloton tread.
Power is a quantifiable and consistent metric that can be used instead of pace or heart rate for training intensity.
Using power during easy runs can help develop and improve aerobic capacity by setting specific power targets.
The power duration curve allows runners to identify their maximum efforts for different durations and plan workouts accordingly, aiding in goal setting and training progression.
Deep dives
Using Power as a Training Metric
Power meters are used in running to measure the intensity of workouts and races. Power is a measurement of intensity and can be a useful way to guide training. It is more quantifiable and consistent than metrics like pace or heart rate. By training with power, runners can maintain consistent effort levels even when facing variables like hills or wind. Power can also be used to accurately model and predict race times, making it a valuable tool for goal setting and training.
Benefits of Power for Aerobic Development
Power can be used to develop and improve aerobic capacity through easy runs. By setting power targets based on heart rate or energy systems, runners can ensure they stay within their desired training zones. Power provides a more accurate and consistent measure of effort than pace or heart rate alone. By monitoring metrics like decoupling or heart rate over normalized power, runners can assess and track improvements in aerobic capacity over time.
Power Duration Curve and Training Intensity
The power duration curve is a chart that shows the relationship between power output and duration. It allows runners to identify their maximum efforts for different durations and plan workouts accordingly. Power can be used to set specific targets for intervals and repetitions that align with race goals. While power can provide insights into predicted race times, it is important to note that longer distances may be more challenging to accurately predict using power. However, power provides a personalized and adaptable metric for training progression and goal setting.
Importance of Long-Term Analysis in Training
Long-term analysis is crucial in training as it provides a more accurate perspective of progress and performance. Rather than focusing on individual runs or workouts, looking at the overall trend and patterns reveals important insights. One should not overemphasize the significance of a single run or workout, as various factors like sleep quality or feeling off can influence performance on a particular day. Instead, analyzing metrics like power decoupling and the ability to maintain power during interval workouts can offer valuable intra-workout insights. However, a comprehensive assessment of multiple metrics over the long term is key for accurate evaluation and decision-making in training.
Using Power as a Training Metric
Power can be a valuable metric for monitoring training load and providing a complete picture of an athlete's progress. Establishing power zones through a threshold test helps determine appropriate targets for different types of workouts, such as aerobic, tempo, or VO2 max efforts. By measuring power output against these targets, athletes can gauge whether they are hitting desired levels and adjust accordingly. Power data, when combined with heart rate, can also indicate potential overreaching or sickness. Using platforms like TrainingPeaks allows athletes to analyze long-term chronic training load and short-term acute training load, ensuring appropriate training progression and recovery. While power meters like Stride are popular, various devices can be used to track power and guide training effectively.
What is power, do you ask? Well, this episode with Nathan Fenton of RunPowerCoach will teach you all about what "power" is, how you measure it, why it's useful, and then of course the conversation just gets nice and nerdy about training like all conversations between running coaches tend to do!! I learned some VERY cool stuff from Nathan in this conversation, so I know you'll learn some very cool things too!
What is power and how is it different from pace or heart rate?
How do you measure power?
Using power to set your goals and find your goal pace efforts (& modeling outcomes)
Converting training plans to use power
Using power on easy run days
How to quantify training load with power
Can you use "Power" on a treadmill or using the watts output on a peloton tread?
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Nathan is a lifelong endurance athlete and fascinated by the many different coaching methodologies. As an athlete, he has completed Ironman Triathlons in Australia, Europe and the UK, competed in running races from 5km to 100km and is a big proponent of heavy strength work for endurance athletes. As a coach he has taught running technique since 2014, written online training programs since 2016 and is always tinkering with principles from other sports to see how they can apply to endurance sport.
Get in touch with Nathan!
nathan@enferrunning.com.au
www.runpowercoach.com
www.instagram.com/runpowercoach
www.instagram.com/snowyfenton
www.facebook.com/runpowercoach
www.twitter.com/runpowercoach
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