How To Use A Power Meter (Cycling Tips)

I know this is similar to the getting started video, but its a little more clear and concise about how to ACTUALLY use a power meter.
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[@desronclarke3919]

Dude I live and breathe cycling and I will be totally honest with you. I look at a lot of cycling videos on KZbin and my friend you are by far one of the most interesting guys out there making these vids. Your content is stop one and your spirit and vibe is really refreshing. Keep knocking out those videos man.

[@roxic1212]

+Desron Clarke Agreed.

[@danfish88]

I agree too, you're pretty much the best thing next to GCN

[@leedorney]

Yeh Mr VC got me to order those eyeglasses 😎 lol

[@adolfojaschack9569]

Absolutely agree! One of the best things around! Keep up the good job!!

[@herbsmanherbs]

"It's like going to the gym and having no numbers on the weights" This is the best way of putting it.

[@TerryChurchPR]

Great explanation, thank you. A lot of cycling channels assume you know the vernacular but you’ve helpfully translated the complexity into basic English.

[@123456bmx]

Haha! I was so shocked to see my comment up by the end about the caffeine.i feel so special.. Thanks for the great vid man,I'm about ready to jump on getting a quarq because I work at a shop,really nice to be able to competently use it the first time I go out. Keep up the good work!

[@dmbcourt]

Great video! Experienced swimmer with years of interval training experience, but beginning cyclist, new bike, getting power meter to help learn what's going on so as to make my rides useful training-wise. Great summary!

[@benjamindent4806]

Vegan Cyclist! I love your videos and all the knowledge you share. Thanks for the awesome KZbin channel. As for coaching, it is expensive. I do have a stages power meter on my bike and have goals I want to achieve but having a hard time getting started. What sort of programs do you use to analyze your data? Maybe you could do a video on that ? Maybe you already have one.

[@marcoantonioregiltv]

Great video! Thanks so much man!

[@Armenian]

awesome clip thank you for the input. i just picked up a stages crank for my roubaix and plan on doing my ftp test here in the next week.

[@matthewramage5573]

Love your videos! So well done. I was trying to find how you have your garmin data screen set up. I know I saw it somewhere but I can't remember. Thanks for the hard work!!

[@archielabb]

I'm new to Power Meters and this was fantastic! Very useful advice. Thanks

[@travisharper9047]

Nice video, yu make what i use to think was complicated so easily understood....thanks man keep them coming...

[@007StarKiller]

Great video! I love your channel and your content I think it's very unique and original. I have a question that's been on my mind since I got a power meter a couple of weeks ago. I know there isn't a right answer to this question, but there's have to be some general rule about it and hopefully you can clarify. What to expect after one, 2 and 3 years of structure training in term of FTP gaining? What was your actual experience? And maybe you can make a video about it since I know I am not the only one with this concern. Congrats on your Chico race result I think it's awesome to wear the yellow jersey.

[@matreive5917]

Great video! Thanks for posting it. I'm new to cycling and this video is very helpful.

[@bugwan1]

I wouldn't mind seeing your Garmin screens. It fascinates me how people set these up and what they focus on in a ride. Mine vary, depending on whether it's a ride or stationary trainer, but it's always good to get some insight from people who are high level and so invested in training smart.

[@dancanning6746]

enjoying the channel!(even purchased myself some foakleys similar to yours after your review, just waiting the 10 years they'll take to get shipped to me) Q:What was the turning point in your cycling? did you ride for a few years getting more and more into it and then start following a structured plan to take you to the next level? or have you been riding since you were real young? Thanks, keep up the good work!

[@vanchize1367]

Good timing new stages just arrived. How's the new team coming along?

[@unohoncho7727]

3:20 - lolcano! I subscribed just to hear more of these impressions - brilliant

[@ChristerJohansson]

Really good vids! It would be nice to see a video on your combo of nutrients/food with your training. Your thoughts on gluten etc. Keep it up!

[@TheVCAdventures]

I will try to do more food stuff here in the next month. Thanks for the support !

[@jasperrenema]

Thnx for the tips. I also use the powermeter as a pacing tool for climbs.

[@danfish88]

can you do a video on how to build a weekly/monthly training plan using power. or an example of what you do. ie rest days, tempo days, above threshold days ect.

[@GerardEncabo]

Yep! Same question here. Would be nice to know an example of structured program that you've followed and been proved as useful. Thanks man. Great inspiration from your channel :)

[@3DKiwi]

+Dan Fisher Check out the training plans at Trainerroad.com Their plans combined with doing your key workouts on a trainer in conjunction with the power profiles are an excellent way to progress.

[@jimjr4432]

Damn, I wish I had not watched this! Just bought a stages PM, $$$$ Now I've got to use it, so I'm going to be watching this video again and probably many times. Thanks for your effort. Jim

[@rotwart]

That doesn't make any sense.

[@Bayo106]

@@rotwart lol right!

[@roxic1212]

Dude! you rock! Thank you for this.

[@Raptors0524]

Hey! Thanks for making this video. Where do you find your training plans? I mainly use Zwift with a wahoo kicker snap for my structured workouts but I want to be able to take my training outside on the weekends. What do you recommend? I wish I had more time to train as I have two very small kids so the block of my training for now are done virtually. I am saving up for a power meter now. Thanks!

[@user-rc8eq9jq4f]

love your videos, i been cycling a long time and i just got my first PM Garmin pedals duel power, now i need to know how to use it.once i have my numbers do i just ride solo all the time because of my PM?

[@jordanwalker445]

How long have you been cycling for, and how long have you been in a team for?

[@leedorney]

Very true on the levels as over doing the Zones. I get phased out by looking at it: it puts me off if I'm racing etc.. same with the HR readout ! What do you suggest I can do to off-set this??

[@jeremylee6357]

Awesome vid man thanks!

[@alsayers]

Two days two excellent videos. You are putting out really useful information. Reading the comments below I would just recommend getting a coach if you can. They will put together a cohesive plan for you.

[@TheVCAdventures]

I have a coach, it makes everything so easy. Plus my coach is my friend so we ride and race together a lot so he knows how to make the perfect program for me.

[@alsayers]

+The Vegan Cyclist I wasn't suggesting you get a coach. I know you have one. I was offering my two cent advice to some of the commenters below.

[@TheVCAdventures]

Ah, gotcha. Yea, if you can afford it, it's really beneficial.

[@sdwrsdwr7380]

Could you recommend endurance a product during cycling ie. Ironman training and supplements. Cheers from Canada 🇨🇦

[@travischang2825]

I need a power meter to gauge my tank level so that I won't be dropped in a group ride, which happened. You're the best teacher there is, coach V. Tqtqtqtq

[@Camh1968]

great vid music at the end? i love it.. cameron

[@danfish88]

a question for your q+a would be. have you always been into fitness? have you ever drank, smoked, drugs ect? if so do you feel they have hindered your fitness as an adult?

[@TheVCAdventures]

+Dan Fisher Great Question! I hope I get more so I can make a pretty solid QnA vid. Thanks for taking the time to drop a Q bruh!

[@RepublicanJesusthe2nd]

Dan Fisher Yes alcohol drugs (legal and illegal)and smoking does hinder your performance as an adult. When I was 18 or so I had a very very large amount of fast twitch muscle fibers and was very lean.As time went on I smoked and drank,compromising my liver and lungs.I had the genes to be a world class sprinter but didn't know it.50 lbs and 31 years later and I screwed it up. There is a old saying, "youth is wasted on the youth."

[@user-yn5sk5ru5g]

I use a HRM and apparently in the netherlands we use very different zones, D0/recovery, D1-D2= endurance, D3 is TT effort and above threshold is D4/resistance. These are based on lactate threshold. How does that compare to your Z1-6?

[@dassa440]

You have a Wahoo bolt what is it like using it for HR zones. for those who can't afford a power meter. Do the lights work for the zones ?

[@TheBreakingthenorm]

What are your thoughts on doing an FTP on a trainer?

[@himpemarnix]

Q&A question: Can you tell what a recovery week looks like in detail? So what do you do on monday, tuesday, wednesday, .... Keep the awesome videos comming, they're really fun to watch! Cheers, A fellow cyclist from Belgium

[@TheVCAdventures]

I will touch on your question in the video, but here is a video i did on rest weeks and I show what I will typically do. kzbin.info/www/bejne/fnnQfalunMmeocU

[@himpemarnix]

+The Vegan Cyclist Oh I must have missed it! Thanks a lot!

[@TheRoyalCelt]

A question for the q&a, how long have you been cycling for? More specifically do you remember how long it has taken you to get through each cat?

[@stevemeis2]

Hi Vegan Cyclist. Love your videos! I'm a New subscriber but have a question for your Q&A video. When you do an easy/recovery ride, what power zone should you be in and what heart rate zone should you be getting into? Also how long of a ride should it be and how long in each zone? Maybe I'm over thinking things but am just curious. Thanks in advance!

[@TheVCAdventures]

+stevemeis2 I did a video here (kzbin.info/www/bejne/fnnQfalunMmeocU) , but a recovery ride should be about enjoying the ride. Dont worry to much about any metrics, just go out and have fun. Avoid sustained high intensity stuff, but its not an issue if you accelerate up a small pitch.

[@stevemeis2]

+The Vegan Cyclist Thanks!! I was just asking due to having to go on the trainer from winter cold weather. Just watched the video you recommended. Definitely missed that one. More good info as expected from you. Thanks again!

[@69TROLL4FUN69]

What would you say would the best age to start structured training/coaching

[@justinbutler3465]

What are your thoughts on Zwift FTP tests for setting power zones? Thanks!

[@pooyah666]

I am a triathlete doing ironman distance what do you think of 25-32hrs per week training 99% of it between 130-140bpm hr and a single 1hr effort like 170-180bpm on the bike or run per week as training going forward?

[@genemarinas7633]

What is the progression of your VO2 training over weeks. Let's say you do 2 VO2 session per week at 330 watts. How often do increase that number? Every 2 weeks or based on how you feel? The same question for your 20 mins zone 4 training.

[@TheRedster]

How long have you been cycling competitively?

[@jaycedufty]

great info on power meters thanks

[@Testconroler]

So as you mentioned it in the end - what is your program?

[@justinbutler3465]

Getting mine tomorrow! SRAM Red/force AXS Spider!

[@auroraborealis5030]

I ve been riding more than a year on MTB 3x10, no power meter no nothing. Had a big change but for some time i feel like i can do much more but dont know how, have not much success on speed and better time and i feel like I only gain little bit endurance but not enough speed( i am riding same speed from the beggining till the end which is 2-6). LOVE UPHILL climbs ride and it s a HUGE challenge for me to get stronger and faster as I can with this bike I have and with no equipment. So i beg you for advice.. My key goal is to be stronger and faster as I can be on a climb. Any advice you can give me to achieve that

[@cycleracer3112]

What kind of warmup/ramp up do you like to do before an FTP test? To a newbie....it almost sounds like you're saying to get on the bike and go full gas out from the gun. love your channel bruh

[@TheVCAdventures]

Haha, yea...don't do that. I do like 20 min easy, then maybe 5 min of an effort, then smash. My best 20 min power came actually immediately AFTER my best 20 min power . I did 320 for 20 min (my best ) then just kept going and did 330 for the next 20. It blew my mind.

[@cycleracer3112]

+The Vegan Cyclist I do a similar warmup...just curious since that detail seems important for consistent test results. A proper warmup was something I had to learn when I first started training.

[@vinnychoff]

Vegan cyclist do you ever use other means of training to help you like a motorcycle to get used to corner speed? or power lifting weights to improve your muscles?

[@TheVCAdventures]

+vinnychoff zi dont do any motor pacing, I get enough speed work from crits. And during my off season I hit the gym for about 2 months. But intervals is where I see the most benefit, so I spend more time there.

[@jordanwalker445]

Hey loving the vids!!! I don't have a power meter and I was wondering if you can still train good with just a heart rate monitor?

[@pooyah666]

Yes heart rate is just as useful imo but both together is really prime. I mostly use heart rate but make sure my power isn't all over the place with the power meter but if I only had heart rate that would be fine.

[@justinbutler3465]

I've been training with heart rate for a while now but find myself really wanting a power meter! Heart rate has been a great starting point for training, but I'm finding for me there are too many variables that affect the data. Caffeine, hydration, stress, enough sleep, outdoor temp can all have an affect on your heart rate. My heart rate even varies between one and two cups of coffee for the same effort. Also cardiac drift in warm weather as well as lower heart rates in cool weather I've also experienced enough results in under or overtraining.

[@PotatoBrahs]

What's your FTP watts per kg ? For 20 or 30 mins

[@grahammckinney5705]

Question. I know it's early days, but your thought on Garmin's auto FTP calibration? I'm new to using a power meter, and boy was I off the mark before!! Good videos 😀

[@TheVCAdventures]

+graham mckinney Try to stay away form auto anything, do your 20-30 min power test and calibrate your zones from there. Give it some time though, after a year of using a power meter, you will find that its almost impossible to ride without it.

[@grahammckinney5705]

+The Vegan Cyclist thanks for your reply. I'm looking forward to using the zones. Ok, it was after one ride, but 400 watts!!! Yeah keep dreaming 😂😀

[@wesleytoups1161]

Q: what are the downfalls of using a heart rate monitor exclusively? And if you only have a heart rate monitor how can you design workouts effectively?

[@SuperOCHomes]

biggest downfall is the lag time between a change in power and the time it takes for the heart rate to adjust to the effort. Also there are more variables to HR:, state of dehydration, stress & over training, etc

[@tothefinlandstation]

Any reason you recommend 30 minute ftp power test when most other places recommend a 20 minute? Any advice for pacing a first one besides "it should feel easy-ish at the beginning and hard at the end"?

[@marianneoelund2940]

Think of it as a 20-minute test, with a 10-minute warmup.

[@edupemail]

you should apply a correction factor, to 30 min avg power, in order to obtain an accurate FTP. This is thw value you need to enter in the data cranker zone calculator

[@TheVCAdventures]

+Eduardo Perez Yea, what I found was the 20min needed some math, but the 30 min not necessarily. I have always used the 20min test but I thought for this I would recommend the 30min with no math added.

[@edupemail]

+The Vegan Cyclist I understand your point, but as FTP is the power you can sustain for an hour, I think you could obtain a most accurate value if you apply a correction factor to your 30 min avg. In case you couldn't find a factor for 30 min, maybe better you should use the 20 min test applying its correction factor. Changing topic, I should let you know your video is an excellent summary of a lot of power concepts. Thumbs up!

[@iAmIronMan1506]

I enjoyed this, thanks

[@niggimatt]

Just got myself a power meter and been on a few rides already. I have a FTP of 265 but I find it really hard to sustain/find the right gear to a certain wattage when the terrain is constantly going up and down. Any tips?

[@James-zu1ij]

It is hard. You have to play tunes on your gears like you were playing a piano lol. Peddling down a hill is a difficult thing to do. You just need to keep attacking the pedals in an appropriate gear when you feel the bike is running away. It is natural to go hard up a hill then ease off on the flat. The best thing to do is learn to ignore this temptation. On a sportive I set off with a group of cyclist. We were going up for the first 5 miles I was putting out up to 350 to 450 watts just to stay with them. So eased back because I new I would be averaging 240 watts in a group like this so I aimed to keep between 250 270 which was very easy for me. I was slow up the hills being passed by everybody but once on the flat I was cutting through them all like they were stood still still doing 250 to 270. They were knackered because they kept dipping into anaerobic energy. The other thing I like is to use is instant power rather than a 3 second average. This figure will vary quite a bit; thats normal (for me at least i use powertap).

[@TRSWOODWORKING]

I like the hair cut bruh. I realize this is back a few years ago. Go back to it!

[@kidavokado]

Hey VC! Anyway you can describe what you have setup for your cycling computer layout? I.e power, cadence, time, etc. thank you :)

[@kidavokado]

Ooo actually nvm found em. The pages setup for the head unit can be found on his other vid: Understanding Your Power Meter Data (Cycling Tips)

[@SportsPunk1]

Hey, love ur videos! But tell me: What program do u use to make these nice graphs in ur videos, please? Keep on Sports.Punk

[@TheVCAdventures]

+Sports Punk I use photoshop and adobe premiere. Thanks for the support bro!

[@SportsPunk1]

+The Vegan Cyclist Thanks alot for the info! And go ahead with ur cool videos! Nice festive season!

[@n3rd_kram910]

that was helpful, thanks!

[@kwll100]

How do you hold a steady power output? My numbers are all over the place. For example, I'll be riding along at, say, 250 watts(give or take) and the reading will suddenly drop 30-50 watts for no apparent reason, then go back up again.

[@cipherion]

david wilkins set up your head unit to do a 3 second power average. The cyclical nature of pedaling combined with the instantaneous point to point interval reading of a power meter make the 3 second power average much more user friendly.

[@kwll100]

Jason Phillips thanks. I have 2 power readings on my headset at the moment, 3s and overall. I'll experiment with the 1st one. It won't ever be perfectly steady I suppose. Roads are not perfectly flat, and the surfaces vary. So many variables!

[@louismoore6570]

What indoor workouts do you usually do on turbo trainers/rollers?

[@TheVCAdventures]

Here is a video i did on the workouts i do on the rollers kzbin.info/www/bejne/ppWqZoOjl9Kse5Y

[@play4alley]

Questions : where do you live? how do get B12? thanks and more power to you.

[@TheVCAdventures]

+play4alley I live in Central California (Yosemite area) . I take an under the tongue b12 supplement but cant really tell if I stop taking it. I asked my Dr about shots but I have to be low to get them and I am not. I have had my blood work done twice and I am a pure stud muffin.

[@RobBastien]

What's better? Zone2(easy)+Zone5(very hard) intervals OR Zone3(hard) continuous

[@TheVCAdventures]

Both really, or depends on what your goals are. If you don't race or need high end fitness, working your endurance motor with zone 3 rides that are long would be good. But I need to be comfortable with eye bleeding, leg searing efforts followed by coasting. So intervals are important to my program but may not be for someone else.

[@James-zu1ij]

your body will adapt to any power you care to put it through. The major limiting factor is the pain you are willing to take. I f you want to cycle at 25mph then cycle at this speed for as long as you can i.e. in intervals until intervals are not necessary. The body follows the laws of physics and chemistry. Effectively, muscle adapt exactly to the tension you put on them so if you cycle at 24 mph you then begin a process of de training. So the maximum possible zone is best, use intervals to get there. Zones are an effective negotiation with ones self to stay on your bike as long as possible, nothing more. Ideally it is max power for max time then recover to stay healthy. Sounds daft but just cold facts and a lot of discomfort getting to you self negotiated goal. Eddy merkx tells us just to get on your bike and pedal. Technically speaking in a ride like this you will dip into your max zones periodically without thinking about it. Elite cyclist always come up with simple ideas like this. Its a bit patronising but good advice

[@jpmoncada5441]

Here's a question that's hard to Google search: Do recommend riding with your significant other or nah? ...Do you ride with your wife? Is she into it? By the way, so glad I stumbled upon your channel. I am currently trying to cut back on meat consumption so any quick nutrition tips, tricks & substitutions would be great (aka more episodes from your kitchen).

[@VSCHAIK141]

on your recovery rides yes

[@Bluesman2509]

Started using a Stages 3 power meter...caffeine def boosts power imo.

[@nagev7239]

#quality #keepemcoming

[@leedorney]

Q. Where in California do you live, it looks quiet...

[@stevendeckert6373]

Any reason to not do the 20 min or 30 minute test on an indoor trainer?

[@TheVCAdventures]

Yes, heart-rate drift. Indoors, you might not be able to cool yourself properly, so your HR will rise faster then normal and you will start to crack before you would have if not for overheating. Now if you have proper cooling, maybe not such an big deal, but standing, for me, can add a big boost to my power. The trainer doesnt seem to have the same effect.

[@stevendeckert6373]

Thanks. Just quit running marathons, discovered cycling, found your channel, bought a power meter, and signed up for my first road race, in that order; the latter two thanks to you! Love the race videos!

[@palicar]

word, son. I'm convinced

[@assaultedpeanut9]

What software do you use for all your analysis?

[@TheVCAdventures]

Training peaks

[@RobBastien]

OK, so my FTP is a pathetic 180. Do you have a SIMPLE 30 min. zone based program to increase it? Thanks. Rob.

[@pooyah666]

Bike a lot

[@RobBastien]

That doesn't work. My 10 min 10% climb is not getting any easier.

[@pooyah666]

+Rob Bastien yes it does or add more intensity

[@nathanwv222]

+Rob Bastien Keep riding, load up on healthy carbs. You'll get stronger. 180 is not too shabby.

[@gtrpimp76]

3x10 min @ (90-100ftp) or staying between 162-180 watts for 10 min. do 5 min of z1 (54-90 watts) easy spin recovery between efforts. of course warm up 5 min before and warm down 5 min after. itll be slightly more than 30 mi n but youll notice a rise in your ftp after a few weeks. you can manipulate this workout to meet your particular zones. you can do a full 30 min at sweet spot to ftp, 2x15s, 3x8s, etc. Just do them and be consistent. See Vegan cyclist's other vidz on working the other zones (tempo, power at VO2, recovery, etc).

[@30bananaguy]

do you do any online cycling coaching? You should

[@TheVCAdventures]

Thanks bro, but I am still very much a student of the game. I think I need a few more years of knowledge under my belt before I coach others. Also, I don't have any schooling or formal education to back me, so I'm not sure too many people would trust my judgment, I don't know though.

[@30bananaguy]

love the visuals in your video. Helps see what you are talking about.

[@anandachu3636]

Isn't the FTP test 20 minutes? Then you multiply your average power by 0.95 to get your 1hr FTP, right?

[@TheVCAdventures]

Yeah, that's what I thought to. That's how I've always done my tests, but on the TrainingPeaks website I guess this is the new way or something. I think it might be more accurate because of the type of place you would need to sustain for 30 minutes? I'm not really sure, I just thought that using this one would be easier for someone to understand. Like produce X and put it into the site and get Y.

[@DeanJohnson67]

+Ananda Chu I have found that 20 minutes for determining FTP is generally high...I prefer 1 hour because it's more likely to simulate real world in some of the races where the race is greater than 4 hours and when its 12 + hours the seemingly small small difference between my ftp @ 20 mins - 5% vs 60 minutes is still different enough that 5-10 watts can mean bonking at 10 hours or finishing at 12.....it can be tough to do a 60 minute ride for sure but it will get you a more accurate # .....

[@TheRoyalCelt]

+Ananda Chu I am pretty sure it can be tested either way. There would just be a slightly different multiplier for each since they are actually trying to predict what your one hour average would be.

[@gtrpimp76]

+Dean Johnson ok. so if you use the 1hr test, do you use avg pwr for 1hr or NP for 1hr. I would think the NP algorithm would be best since it is a deternination of power and physiological expenditure, if all things equal, should you pedal consistently for 1 hour and excludes downhills, coasting, etc.

[@tomaszsosnowski9279]

How Mercx was even able to ride a bike without power analysis?

[@lukelyons7255]

Tomasz Sosnowski He wasn't. He fooled us all into thinking he could.

[@AftershockPS3]

Can I beat mark cavendish if I'm practice with power meter in 1 month

[@TheVCAdventures]

Yes

[@69TROLL4FUN69]

Tips on staying motivated cycling by yourself

[@Burtsc]

I have been cycling for a few years now, but just used a power meter for the first time today. I thought I was a fair cyclist, but the power meter lets me know how absolutely mediocre I really am. Numbers don't lie.

[@DynamiteDB]

Great fucking video ❤️

[@mizzorian]

Best analogy I have heard among many who talked about power meters: it's like going to gym where weights don't have markings written on them