5 Gründe mit „Power“ zu trainieren
Quantify effort, measure improvement, create the most fun!
Leistungsmessungen werden immer beliebter unter Cycling Enthusiasten. Und das zu einem guten Grund. Power Training ist das beste Tool um Leistung, Progression und mehr zu messen. Hier sind fünf Gründe warum du verschiedene Arten der Leistungsmessung nutzen solltest.
1. Kraftaufwand
Vergleiche die Leistungsmessung mal mit einer Gewichtswaage. Ein Bike zu nutzen, dass während deiner Aktivität deine Daten misst wird dich nicht schneller machen, aber es wird dir präzise Daten zu deinem aktuellen (Fitness-)Stand liefern. Ohne Leistungsmesser stehen dir meist lediglich RPM und Herzfrequenz zur Verfügung. Im Vergleich zum Laufen, wo die Pace eine besondere Rolle einnimmt, spielt Pacing beim Cycling eine eher untergeordnete Rolle weil es so viele Faktoren gibt, die deine Leistung beeinflussen. Leistungsmesser drücken die genaue Menge an Kraft in Form von Watt aus. 200 Watt werden immer 200 Watt sein, egal was deine RPM oder Herzfrequenz ist.
2. Progression mit Power Training
Wie weisst du ob du schneller oder langsamer, besser oder schlechter wirst? How do you know if you are getting faster or slower? Die Zeit nehmen, während du einen steilen Berg hinaufradelst ist eine ziemlich gute Methode, ist aber leider nicht idiotensicher. Wenn du dir Watt anzeigen lässt, hast du exakte Daten zu kurz und langfristigen Trends in deiner Performance. Zusätzlich musst du nicht die ganze Zeit auf einen Computer starren, sondern kannst dich auf das radfahren konzentrieren. Viele „easy to use“ Apps, wie zum Beispiel die Body Bike App zeigen dir den Leistungs-Output über eine Vielzahl von Perioden an. So wirst du schnell feststellen ob du stärker oder noch effizienter wirst.
3. Verbessere dich selbst
Wenn du einmal verstanden hast welche Kraft du generieren kannst für eine bestimmte Leistung, zum Beispiel über eine Zeitspanne von 20 Minuten, kannst du mit Intervallen starten. Heutzutage basieren die meisten Trainings auf „Functional Threshold Power“, kurz FTP. FTP meint die maximale Power die du für z.B. eine Stunde erbringen kannst. Möchtest du mehr über FTP (Functional Threshold Power Training) erfahren? Klicke this link.
4. Passe dein Training an
Einige Menschen sind großartige Kletterer, und dafür katastrophal wenn es um Sprints geht. Wenn du deine Leistung und Eigenarten misst und feststellst kannst du sehen wo du dich speziell verbessern musst. Wenn du zum Beispiel auf ein bestimmtes Ziel hin trainierst, kannst du dich komplett auf das fokussieren was du brauchst in dem du vorgefertigte Programme nutzt oder sie manuell zusammensetzt.
5. Messe deine Trainingsbeslastung
Du wirst wahrscheinlich Artikel gelesen haben in denen steht, dass du dein wöchentliches Training nicht ständig erhöhen solltest. Für Läufer ist das sehr unkompliziert: Messe deine Meilen und nutze die Mathematik. Und 10 Meilen auf einer Laufbahn sind nicht zu vergleichen mit 10 Meilen Trail Run, oder? Mit einem Leistungsmesser kannst du deine wöchentliche Belastung über Smartphone Apps tracken.
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