How To Get Faster On Your Bike By Training With Power | Power Meters Explained
Powermeters can be used by cyclists to show how much power they're producing when pedalling. But how can you use a powermeter? Is it tech that's not necessary for any other than the best of the best? Or, in fact, are powermeters something anyone can use to get faster and fitter on the bike? Join Ollie as he dives into this very subject!
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Do you use a powermeter? How does it help you with your riding? Let us know in the comments 👇
get some good readings, measure or at least accurately estimate your FTP and start doing sweet spot training. If you're new to structured training it will do wonders in relatively short time and without straining you too much.
my smart trainer has it, and helps me a lot training for ultra distances ;) hopefully will set one on my bike soon
Got it month ago. Hugely motivational and gives a lot more structured approach to my rides. Hilly terrain has alot more offer to me now than it previously had. Been riding year and a half, and main issue has been lack of reliable data and i have had no glue how i've improved over the time because conditions are almost never the same. Getting my watts helps hugely to put everything into perspective, both short and long term. As a strength athlete i consider power meter to be almost the same thing as knowing how much my plates weight on my barbell. Which is pretty basic information.
Just started 1 year ago and realized I should've done it as soon as I could afford one. But I think that availability of information (i.e. internet) is what really makes power meters useful tools. With no knowledge on how to train with power then is just another number to look at.
Absolutely! I find they're particularly useful in helping me rein myself back when doing hill repeats. I finish in less overall time, with less maximum wattage, and feel better, as well. Worth every penny (I use Assioma Duo pedals so I can swap them easily between bikes).
Love Ollie's *subtle* hour record attempt reference... "an hour full gas... Who wants to do that?". :P
Oh, I missed that. NOT!
You need a power meter, heartrate monitor, and a cadence sensor. I got each of these a year apart and while it provided good information, when you see all 3 working together and how it all effects the other, it felt like entering the matrix. You know what gear and cadence to be at a certain watt so your heartrate stabilizes in the aerobic zone so you can build up for a big anaerobic effort when required.
I come from the world of trail/fell running. I was using a heart rate monitor for a few years but at some point I realized that too much information is just stressing you out. ( I remember switching off my watch when the alarm set for 180 BPM was constantly ringing during a 119km race in the Alps. ) So while gadgets could be a useful tool if you are a beginner the more experience you get the less dependent you are on equipment and gadgets.
Agreed! It seems like a waste of money to gather data that just tells me to ride harder ride longer. So effin what?
Loved this. Ollie is so good at going in-depth and explaining in a really relatable way. Everything you really need to know! Let this man loose on all cycling subjects!
I really enjoy watching all Ollie’s videos. He’s very informative and entertaining. This is probably one of my favorite videos!
Glad you enjoyed it!
this was such a great overview of training with power. thank you for putting this together!
@GCN Ollie seems to be pretty happy riding out after a long lockdown! Great video as always
I was about to refer to the specifics of power while seated or standing & then tight at 14:50 of the video you addressed the topic head on. Well done mate ✔️
Planning to have Powermeters on my coming Gravel bike so big big thanks for that input...had some of it in mind but definitely not all. 😎👍
Very informative and useful video. Thanks Ollie and GCN
Great intro to power meters. Yes, please do another video on how to choose one according to your needs, budget etc. Thanks Ollie
I got a power metre for my birthday on friday. Love it
Great Video! Good explanations and you are focusing on the right aspects of training with power!
Probably the best explanation of the power meter I've seen. Well done and entertaining as well.
Excellent video. Really well explained, thank you. I may be an ageing leisure cyclist, but I am off to look at power meters to work out my numbers and get better!
I borrowed a friends bike which had a power meter fitted, and after zeroing it, I went for a 1 hour steady ride to see what I thought of the bike. Whilst out, I decided on the spur of the moment to go full gas up a 10% incline for around 100m. The power meter came back with approx 780 Watts for that effort - it was about 35kmh but by the time I got to the top, I was done. It's still the highest wattage I've ever pulled. I've just bought a power meter myself, and can't wait to fit it and get out on the bike.
Thank you Ollie that was really helpful!!,
Thank u . Like your channel 👌👌👌👌👌👍👍👍👍👍
The Castelli GCN jersey looks so clean!
I love GCN presenter's bike😍
Nice content GCN..Ollie!
My mum loves power chat.. she's in charge, I sit and listen.. Nice one Ollie.. really handy intro and some useful examples of data too 🚴👍🏻👊🏻✊🏻
Why yes Olie I did enjoy your video. Really!!
you guys should make a behind the scenes video. it would be interesting to see how you film it all
I was thinking that too...
Si and Dan did one a while ago. kzhead.info/sun/gpWMgtpobHmVe6M/bejne.html Bit of an advert for some airline but still interesting.
I'd be up for seeing that.
Good idea! More of brother-in-law Nigel 👍
Love seeing the Chew Valley!
Fantastic video guys!!!
Game changer when I stated using them in combination with Training Peaks!
Best explanation of power meter and how to train with it....
Great vid as always. Any insight on any up and coming, cheap brands who are causing a stir as an alternative to the big hitters? Power meters are hugely beneficial but extremely expensive!
One of the best vids on GCN.
Very timely. Just started using my Faveros just a day ago. I'm lovin' it and indeed very useful especially for someone like me who goes to work by bike.
Great to hear!
Best pm by far.
Throughout the video we see clips of Ollie riding his red/black Orbea but if you look closely, at 20:24 there's a shot of Hank riding a red/black Dogma. This clip just so happens to come after a cheeky comment about how everyone will be so excited to hear all about your 5 watt gain. Very subtle - keep up the good work mates!
Learned a new word, specitivity, nice
19:02 you got the divides and multiplies mixed up. I learned the typical human efficiency is 20-25%
Great video, Ollie
You explained it all well!! I have 3 different types of power meters on my 3 road bikes for at least 7 years and I love training to power training programs. I become stronger and focused for the season when I do.
That's quite the investment in equipment! I have one power meter, which is usable on only one of the 4 bikes I ride, as it's a hub type. I would love to have power metering on our tandem, but the only option is pedals since tandem cranks and hubs are special types.
Great explanation of power meters thank you
Glad it was helpful!
I'd love a video on how to buy a power meter. Seems to cost a million quid for the power meter, bike computer, and then you've gotta replace the either your pedals or crankset. Totally lost and feeling very poor having googled em
Hang around on eBay patiently. But even then they aren't cheap. I got a 2-sided vector 2 for £350 after about a month of bidding. It's a good Investment if you want to improve and you can get the money together.
247MS1 luckily prices are coming down a bit, I guess it’s all relative! Decide: do you need a two sided (helps you spot asymmetries) or is one sided sufficient? What kind of bottom bracket & groupset do you have ? What’s your max budget? With those questions answered you should be able to pick amongst the main brands/models easily. Quark, 4iii, Stages, Power2max, SRM.
Check out dc rainmaker buying comparison tool
Then GPLama is your guy. Check his channel on youtube and also this list: gplama.com/powermeter-guide/ But if you don't already have a bike computer then get that first as well as a heart rate strap and cadence sensor and worry about power later. See what Garmin and Wahoo have.
Yeah - I picked up a Garmin watch with heart rate monitor so I could use it cycling and cross country skiing. Picked up a new fancy bike. Now I'm adding speed/cadence/heart rate sensors (heart sensor so I can put the Garmin watch on the bars as bike computer). Start of next season I'm going for a Garmin Edge. Maybe, if I save really hard, I can get the power meter by the end of next summer. I thought cycling was going to be a cheap hobby. Oops.
Well done Ollie
Putting out some great videos Ollie.
Glad you like them!
That ORBEA Orca looks slick!
I liked the video very much👏🏻👏🏻however you didn’t get into detail where to get one and what kinds of meters and options one may have🤔
Great vid....sweet.
Targeted/specific training sounds great, what training program improves everything? :)
the guy with the mullet just told you to throw your ego away 👌🏽👌🏽
Chew Valley. Some hills round there mind!
I think that you guys could develop a great series of videos focused on how to continue to ride at a high level as you get "older" (read more experienced). I am talking about 50+ riders. We of that vintage still love to hoover up the county line sprints from the young bucks out there so I am sure it would be a very popular series. Get folks like Ned Overend to chime in.
Ollie-enjoyed v much-thank you. I think it has been picked up in different ways in the other comments but it is worth correcting the stated maths-once calculating the work done you don’t multiply it by your efficiency you multiply by 1/efficiency , so 1/0.25 = 4 getting us close to 1 kJ = 1kCal
You're absolutely right. Nice informative video, but it is a shame that the math is off. Also due to the this error yous should assume an efficiency of 25% instead of the 20% to be on the conservative side for weight loss, but who is counting calories anyways.
Is this Ollie's best video so far? Clearly he loves this topic. And he didn't directly mention the hour record 🤣
After many, many years of happily riding without a PM I finally kinda fell into one on a new bike and I have to say I am surprised how much I like using it to guide my efforts. I suppose most cyclists are data hounds on some level right? I mean, I am no where near the athlete I used to be, but it is still fun to apply some of the modern training logic that is so much more available out there and understandable than in years gone by when it was all mysterious whispers and secrets...
recently got myself Favero Assioma pedals... Why I didnt make a power meter purchase earlier in my cycling career i have no idea... could have helped me so much in my training and fitness
Love mine. Worth every penny.
Same here, back in the day the power I put into the pedals was astronomical so I can only guess and would have loved all the tech back then...
Best bike purchase I've ever made! That's no lie.
Best PM on the market, period.
Really helpful Ollie! 🏔🏔🚵🏻♀️🚵🏻♀️
You haven't even watched it!
Thanks!
sputniktrilobite haha ik😂
I'd be really interested in tips about how to carry out tests outdoors - in finding a route to ride, what am I looking for, how far from home to get in a warm up? Also, these often ask for a target FTP ahead of the test. Some tips on how to select that number would be good!
Separately, some tips on how to ride to set power would be great. 1s or 3s average, what screens to set up, how best to hold a certain power, etc.
Torque is a good field to have on your computer and % of FTP which reads like a potentiometer whilst riding is really handy, forget the numbers/WATTS, they jump around like a spring.. Once you get an FTP it'll only vary if you're MEGA FIT so it'll generally be the same. Trainings a combination of Power initially, cadence then HR...measuring and pacing to a ride.
Ollie, you’re awesome
Powermeters are great for keeping you in check at the start of really long rides and for showing you the error of your ways. In one 400km ride, I couldn't figure out why I was so stuffed - until i looked at the data afterwards and saw that getting out of the saddle to keep the speed going up all the little bridges and overpasses (of which there was around 70) made it a 400km ride with 70 intervals thrown in. Not ideal.
19:50 I think you have things the wrong way around. You should assume 25% metabolic efficiency so that you do not over estimate calories used. If you assume 20% efficiency you would calculate a larger number of calories used. Apart from that it was a good video.
No, do the math. Metabolic efficiency does not correlate directly to gas mileage in Ollie’s John Wick example. (418.4kj/4.184) x 0.2= 20 calories,
(418.4kj/4.184) x 0.25 = 25 calories
Andrew is correct. There's an error in the formula - you need to divide by the efficiency, not multiply. 418Kj measured by the power meter is approximately 418 Kcal burned by the body.
@@melembree8112 kcal, not calories. anyway, as Andrew pointed out, you have to divide by the efficiency: energy input = useful work / efficiency, as the definition of efficiency is like: efficiency = useful work / energy input acc. to the laws of thermodynamics energy input >= useful work, otherwise you've invented the perpetuum mobile ;)
It is interesting to note that gasoline engines typically 20-25% efficient much like a human cyclist! Just imagine the VO2 max of a 500 BHP engine.
Thanks. I enjoyed the video and the enthusiasm. OK, so you've convinced me. I now want to get a power meter. But which one, or at least which type. The prices (absolute & relative) are not pocket money so it'd be nice to home in on the ones that offer better value for money
There is one interesting PM that is cheaper and can easily be switched between bikes. The Velocomp V3 PM. It will be very interesting to see a video comparing it to a regular PM
Very good
Ollie can be a professor of thermodynamics!! well done Mate!
well, no: he messed up the definition of the efficiency .... but I agree - rest of the content was really explained very good
There's a mis-spoke in 19:55, if you want to get a more conservative number of calories, you should use the higher number, that is 25% not 20%. If you use 20%, let's say, you worked 20Kcal on your power meter, you burned 20/0.2=100Kcal, use 25% you burned 20/0.25=80Kcal. The commonly used equation video mentioned, 1KJ=1Calorie, actually comes from the 25% efficiency assumption. Actually from KJoule to Kcal, you divide by 4.06, but the gross efficiency is 25%, you then multiply by 4. That's also what your Garmin uses. The divide and multiply roughly negate each other, so that it's roughly the same figure on the numbers.
I'm not sure why I'm watching this, I don't even train, nevermind own a power meter.
But at least we learn something everyday, even if its useless for the time being
oddly enough all the people I know that have them and are always training never ever show up at local races so not sure what they are doing all that training for.
That's correct, if you're not into training (and I wasn't for most of my cycling life) then you don't need one
@@nickw6175 Getting themselves fitter? Following their progression? Liking data?
@@eXorikos nothing wrong with that I just like to see folks try and push themselves I always think competing is the best way
Hi Ollie, I have an Ebike, would it be worthwhile getting a power metre for it, as I often do climb hills, and I'd like to know my cadance and power levels with the climbs
Would be good to get a follow-up on this perhaps coupled with The 1000 watt challenge on setting the typical 6-7 power zones seen on devices with your max effort results for 5 s, 1 min, 5 min etc instead of their usual % FTP based zone. Asking because my FTP is ~200 but my 5 s is 1200 and 1 min is 400+ so zone 7 120% FTP of 320 doesn’t seem right?!
It would be interesting to do this kind of video with a cheaper power meter, most of the people that use this top-end gear already know how it works and how to train, this crank set/powermeter combo alone cost more than what the average ful bike setup do.
Great timing! My Wahoo cadence sensor just arrived today and as of tomorrow, its been a full month since my last ride. It's just so disgusting here in Houston, TX, that between the humidity, heat & Saharan dust, I've just stuck to working out at OrangeTheroy. We'll see if the time on the spin bike has helped 🤞
A cadence sensor isn't a power meter.
@@MrBJPitt True, but it at least shows a piece of the data a power meter would provide. I feel there was a solid 30s of this video that pertained to me, lol. I'm just excited for all the boxes to be active on my Wahoo app during my next ride. Sure, it's totally unnecessary, but the geek side of me is pumped.
I like the fact that you differentiated between doing a FTP test on the flats compared to doing them on a hill. I dont think doing them on a hill is as real world as opposed to doing them on the flats. Cadence I think is another factor that should be considered as well. If you typically spin then your test should reflect a good rpm otherwise if you grind it out for the bigger numbers than those are not likely numbers you will hold for an hour.
Will a ..speed /cadence/hr monitor combination get the same results as a specific power meter? Thanks in advance love the vids
I don't think so. Others talk about Strava using the info to estimate power, but I've not heard how accurate that is.
Can you do a video on multi-day ultra endurance ride like Paris Brest Paris or London Edinburgh London?
Does this shimano power meter fit to any shamino crank set?
I bought a good bike. I picked up a Garmin watch with heart rate monitor. I'm adding Garmin speed and cadence sensors this month (oh, and heart rate monitor, so I can put the watch on the bars). I plan to add a Garmin edge for the start of next season. I'm thinking that by the end of next season I can add some sort of power meter. This is what I can afford, and when. When I bought my first bike, I thought I was going to be saving a lot of money by driving my car less. Why didn't you tell me!?
Most power meters cost more than my bike
Can anyone please tell me if Stages/4iiii 105 power meter fit fsa gossamer mega 52/36 on my Merida Reacto 400? Thank you
Love the juxtaposition of talking weight loss whilst sitting outside Bristol’s best chip shop...
Hahaha. If you know, you know.
I’ll argue that for non-competitive cyclists seeking to get fitter, a heart rate monitor is the better tool. You want to pace your effort depending on whether you have a better or worse day, how much you’ve had for sleep etc., and your heart rate reflects all of that, so it is a better indication of how your body is doing. Also as you get fitter over time, you will be able to exert more power at the same heart rate, and you can maintain a training effort relative to your own condition by maintaining your heart rate. For objective numbers, and comparing your performance to others, of course a power meter is better.
Nice pain face shots!!
Hi Ollie, you may want to check that formula on screen. You take the measured KJ and convert to Kilocalories by dividing by 4.2 divide by efficiency (not multiply) to gross up to actual work done by the body. Sorry the mathematician in me couldn’t bear to see that and not comment
Yes, the video was wrong and both operations need to be a division: First divide by 4.1868, then divide by efficiency (usually 0.2 to 0.25). But the end result isn't "work done by the body," it's "calories consumed." The work done by the body is the original KJ figure. For anyone who is at 23.88% biomechanical efficiency, the figures for KJ and calories consumed will be the same (using "dietary" calories which are technically kilocal). Most well-trained cyclists fall into the 23-24% range. For less-fit persons who are at about 22%, the calorie figure will be 8-9% higher than the KJ figure, and for sedentary or untrained folks at about 20% efficiency, the calorie figure will be 19-20% higher than the KJ figure. But studies have shown that efficiency can be as low as 16% when obesity is present, even in youths. That is fortunate, as it means seriously overweight persons can burn more calories at the same power output.
When we have power meter, should we buy speed and cadence sensor too?
Is there anything that I can use for 1x drivetrain?
I love this channel!
WOuld like to know more about how power meters work and the different variations. Would also like to know the difference in accuracy between actual power meters and power estimates used by Strava and Peloton.
@10:40 Ollie says he can produce a better 5 min power on a climb than on a flat, I find the same thing with my climbing power way above what I can do on flat. Can anyone explain why this would be?
That orbea is stunning! Want one!
Can i use power meter on my polar beat app?
I guess my ftp is 300 so I do 375W unstructured intervals i.e. I add up my time riding at 375W e.g. 30 minutes. So I ride up and down a dual carriage way for 90 minutes until I get a total of 30 minutes. I hardly ever go to failure. Then one day I decided to test my 20 minute power for the first time. So I guessed at 330 - 350W as something to keep nudging. I managed 337 W for 30 minutes and I always felt I had to keep holding back (Hr 160) I was always scared to test my self as sometimes it felt hard to do 2 minutes at 300W But this type of training seemed to do the trick. I am 60 yo 83Kg I do 3 X 29 miles fast commuting per week. One thing I have noticed, it's quite hard to go that little faster. My goal this year is to do 400W for 5 minutes I can do 375 quite easily but getting that extra 25W seems impossible. I think it's just a question of keeping the power at 400 as I tend to aim for 430W to average 400W keeping power low but CONSISTENT seems to be key to getting a high average power and hence a good average speed. Just my experience as a numbers nerd with no life. Hope this helps someone. Hope to get into chainganging soon then it repeated accelerations of 750W uuugh!!!
great
I had a power meter for 3 years, it was certainly useful but not necessary. That's why I sold it!
For cycling you just need legs pushing down the pedals, obviusly it is not necessary. It can help to improve faster, nothing more
Are there any power meters out there which will give you something similar to Wattbike’s polar view???
You never explained the advantages/disadvantages of different locations for power meters. Any chance in the near future? Thank a lot!
Heart rate is a measure of the effort you are making. Power is a measure of the results of such effort.
the Formula at 19:00 must be kJ/4.164/0.2 or 0.25 = kcal expenditure and not kJ/4.164x0.2 or 0.25 kcal expenditure SNCR
what is drafting? i'm newbie at bike
Is that a bike path next to the road at 2:30?
Yes, by all means, talk about your power numbers. Then watch as your friends put those numbers to the test by trying to ride away from you as quickly as possible. Makes for some great interval training.
Having a power meter is the epitome of a love hate relationship
Good video 👍 but can I just say that is a fantastic looking bike 👌
We agree!
Short shorts and socks...kicking it old school
Hey Vegeta, what does the pedal say about his power levels?
It says he’s the prince of all sayians
Interesting that you cite that power meters are more accurate than HR in terms of cals burnt but how does a power meter take into account the weight of the rider that the HR would account for?
I'm relatively new to power meters, and loving using my Assioma power pedals. However, whenever I go out for a ride I just can't help going flat out. I really need to resist the urge and discipline myself for riding in lower power zones. How can you ride up a hill in zone 1? Please help!!
Get a bigger cassette