Some thoughts on training...

The first time I heard about “power training”, or training with power meter/data it was to be from the “Lance Armstrong” story. At that time I was training for triathlons and using heart-rate as a reference for most of my training. Frankly speaking it was bit of a toy at the beginning but after few months of training and lots of advice from friends triathletes and runners I managed to actually take advantage of this “tool”.
我是從 Lance 阿姆斯壯 故事中得知有關功率訓練的資訊. 當時我在法國,是一位三鐵的運動員. 剛剛接觸這功率器 (我是用 power tap) 因為還不熟悉如何有效配合訓練, 有一點玩玩性質. 過了幾個月,加上得到很多三鐵前輩的指點後, 才慢慢的體會功率器要怎麼用.


Many people may think heart-rate monitor can do the job of a power meter. With time I realized that heart-rate does not reflect the true performance of your body …the most meaningful example for me is that heart-rate is linked to the body fatigue. Which means that at a same effort -like running 1km in 4min- your heart could either beats at 150pulse or 165 depending of your freshness. In another word, if I train with HR, it is very possible to be falsely satisfied with my training on the days that my heart rate is elevated due to fatigue.
有很多人會誤認心跳表能代替功率器. 事實上, 心跳表是沒法真實的顯現你身體的表現 (所謂 "表現"其實也就是真正所能做的工 ), 因為心率是會被身體的疲累影響. 也就是說如果同樣的在四分鐘內跑完一公里, 精神好時, 我的心跳也許平均 150 bpm, 比較累的時候, 平均甚至可高達 165 bpm. 也就是說如果我依心跳表訓練, 我很容易的會因爲不知道自己心跳異常的高而自滿, 但是實際做的工未達標準.


Once power meters became really popular and so many articles in magazines, training plans/tips and studies where published one thing was agreed and underlined pretty much everywhere :power meters was the Right tool for cyclists looking for performance. Main reason being that it would only give you a real, clear and instantly updated image of your fitness and what your body can offer and “feels”. No BS, it shows you exactly what you are putting on the cranks. 當越來越多的報章雜誌都開始報導功率器訓練常識, 時間也慢慢的證明了功率器的確是單車選手最好的訓練夥伴. 最主要的, 當你能清楚的看到你真做了多少的工, 你就再也不會被你的 "感覺"誤導.


The training is pretty much the same as with heart-rate: different zones are defined, and you train at their intensities (in Watts) for a time linked to each zone. For example “threshold” is supposedly the watts you can hold for 1hour. And to define those zones few test exist -as the MAP test.
功率器訓練其實跟心跳訓練的概念類同. 也有分不同的瓦數區塊. 這些區塊是尤 MAP 測試而定. 每一個區塊都有特定的訓練功效. 例如有一個區塊是叫做 "threshold". 如果你需要加強你一小時內能支撐的最高瓦數 (這決定是由比賽的性質及個人表現的缺失而定)你就需要專注在這區塊的訓練.


The goal of training with power meter is to either increase the wattage hold during a certain time ; or increase the time you can hold a certain power.
Both ways can be used to target and train for one specific event: for example a 40km TT (which can last approx 1 hour).
基本上, 當我們依功率來訓練, 依比賽的性質, 我們可設兩種目標. 要不就是以同一功率, 延長所能維持的時間, 或是在同一時間內提高所能輸出的功率.


During training of course the fatigues still exists, but you will witness it right away seeing your watts dropping. If that happens you know your body is just not able to accept the training load, and rest is necessary. In that view there is no waste with power training: you know how hard you have to train, you know your body can do it (thanks to the initial test as the MAP) ; so if somehow your body can not sustain that wattage your training is basically useless…rest and go hard the next day.
當然, 就算用功率器訓練, 身體的疲勞還是會產生的. 但是如果有這種情形, 你立即就會看出你的功率下降. 甚至如果下降情況嚴重, 也可以警訊你的休息及恢復時間可能不夠. 寧可硬著頭訓練下去, 造成反效果, 你可以選擇休息, 明天再來. 用心律表是沒法明確的告訴你這問題的.


Power training does not make a better cyclist, it just helps to train harder, smarter and with more consistency…at least it is what my little experience taught me.
最終, 功率器不是萬能的, 也不會一夜之間把你變的很強. 但是如果你是有意力的,功率訓能將你的成效透明化. 幫助你以更聰明的方式來激發你的淺能.