CatEye PW-TR100 Power Unit - Manual (Page 61)

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PW-TR100 : POWER UNIT
Reference Guide
Session Zones
Duration &
Intervals
Recovery Topography
Approximate
Cadence
Benefits
Flats Hills Flats Hills
Endurance
Training
Threshold
Tolerance
Intervals
Aerobic
Power
Intervals
Flat Sprints
Endurance
Training Z2 Z4/6 1.25 to 4+
hours N/A Rolling roads,
short hills *1 85 –
100
70 –
90+
70 –
90+ Core endurance,
weight loss,
quality training
Threshold
Tolerance
Intervals
Aerobic
Power
Intervals
Flat Sprints
Z4 Z4
Z5 Z5
>Z7 N/A
One to four
blocks of 15
to 30 mins.
60 mins
maximum
3 – 8 x 4
mins
5 to 15 x 15
secs
1 to 5
mins
4-mins
10 to 15
mins
Flat roads,
trainer, or long
steady climb
Flat roads,
trainer, or
short climb
Flat / rolling
roads *2
85 –
95
95 –
105
100+
80+
Increase lactate
threshold,
TT power, MAP
Increased TT
power, MAP
Increased peak
power
The Cateye as your coach
As well as using the power meter for data collection (e.g. within a race), or for training purposes, you can
also use it to provide instantaneous feedback.
Because the Cateye provides instantaneous feedback, it forces you to think about what you are doing, and
whether you are riding at the prescribed intensity. Similar to having a coach with you all the time, the
Cateye will tell you to get a move on, or to ease up.
We all have off day(s) – there are multiple reasons for this (e.g., not recovered from previous training,
carbohydrate depleted, lifestyle stress, etc.) – accordingly, the Cateye will instantly tell you if you are in the
correct training zone. If you’re supposed to be riding at ~ 200 W and all you can do is ride at 100 W then
you know that you’re way off target – this is the time to make a decision and possibly cut the training
session short. By purely examining heart rate you just can’t see this, as HR can vary for many reasons, and
is therefore only a vague indicator of power output.
Frequently, racers go too hard, when it would be beneficial to actually ride at a lower intensity, but a
greater average power output. Pacing, is an important aspect of training and racing, and the benefits of
good pacing cannot be underestimated for endurance events. In very short, and very long events HR is a
poor indicator for pacing. Power pacing can be used to increase your performance.
Starting at too high a power output results in an increase in blood lactate, which ultimately forces power to
decrease. A more reasoned approach to time trials is a steadier start, aiming to maintain a steady power
output to the finish of the event. This (can) result in a lower average HR, but a higher average power output.
Don’t forget when you use your Cateye Power meter outdoors; you’ll notice at first that the data can be very
jumpy. This is because power reacts at a much faster rate to changes in intensity, compared to e.g., HR.
Table 3 Example of training sessions
*1 Generally, flat, rolling roads for your locale. Try to avoid grades over 4 – 5%, generally less than 5-
minutes in duration
*2 Start each sprint from normal riding speed. First 5-secs out of the saddle accelerating, then return to
saddle and keep the effort up for the remaining 10-secs. Sprint is ‘all out’