The Self-Coached Cyclist - Training with Power

If the complexity of power-based training leaves you feeling lost, you are not alone. The Self-Coached Cyclist - Training with Power is designed to demystify the world of power training for amateur and recreational cyclists who are serious about improving performance.

Written by a seasoned cyclist with over 30 years of experience and 5 years focused on training with a power meter, this guide cuts through the noise and delivers practical, straightforward advice. You will learn how to use tools like Garmin, Wahoo, and Intervals.icu to track your performance and plan effective workouts, all without dedicating endless hours to research.

This book empowers you to take control of your training with confidence. Whether you are new to power meters or looking to refine your approach, you’ll find the tools and strategies needed to succeed. Embrace consistency, adapt to your body’s responses, and enjoy the ride as you push your limits and achieve your goals.

Ready to transform your cycling experience? Get your copy of The Self-Coached Cyclist - Training with Power today!

Table of Contents

Introduction

Part 1. Training and Fitness Concepts

• Energy Systems and Threshold
• Training Zones Above and Below Threshold
• Laboratory Tests and Estimation Models
• Overload Principle
• Key Components of the Overload Principle
• Application of the Overload Principle
• Benefits of the Overload Principle
• Guidelines for Safe Overloading
• Periodization
• Phases of Periodization
• Types of Periodization
• Application in Cycling
• Adjusting for Individual Needs
• Monitoring and Adaptation
• Factors to improve Physical Fitness
• Measuring Intensity
• Measuring Heart Rate Based Intensity and Load
• TRIMP Example
• Measuring Power Based Intensity
• The Power Duration Curve – Power Curve
• The FTP Method
• The Critical Power and W Prime Method
• The CTS Method
• Other FTP Determination Methods: Garmin Autodetect, Xert and eFTP
• Power Based Activity Load - TSS
• The Performance Management Chart - PMC
• Decoupling
• Understanding Decoupling
• Measuring Decoupling
• Joe Friel´s Decoupling Formula for Cycling
• The Cyclist’s Abilities

Part 2. Training Plans Concepts

• Set Your training goals
• Training Plan Principles
• The Training Plan Structure
• Training Cycling Abilities with Power

Part 3. Devices & Tools to Train with Power

• Bike Computer
• Power Meter
• Heart Rate Monitor
• Indoor Trainer
• Training Platforms

Part 4: Getting Set up to Train with Power.

• Pair your Bike Computer, Power Meter and Heart Rate Monitor
• Set up Initial Data Fields to Get your First FTP Test
• Get your FTP/CP – Testing Protocols
• The 20 Minute Field Test Protocol
• The CP/W Prime Testing Protocol
• The CTS 8 Minute Field Test Protocol
• The Xert Whats my FTP Testing Protocol
• Set Up Training Zones in your Device
• Setting up the Garmin Edge 1040
• Setting up the Wahoo Elemnt Bike Computers
• Set Up the Intervals.icu Training Platform
• Key Features
• Benefits
• Create an Account
• Interface Overview
• Settings
• General Information
• Sports
• Power Settings
• Heart Rate Settings
• Add Gear
• Connections
• Seasons
• Testing the Set up

Part 5. Self-Coach your Cycling Training

• Planning
• Define Goals and Objectives
• Creating a Plan
• Training Plan Example
• Creating Structured Planned Workouts
• Unstructured Training Workouts TSS/Load Calculation
• Ride your Plan
• Set your Bike Computer’s Screens and Data Fields
• Track Data Fields in your Workout Rides
• FIT Files
• W Prime Real Time Tracking with Garmin Bike Computers

Part 6. Performance Control

• View and Analyze Ride Data in Activities
• Activity Data in the Calendar View
• Detailed Activity Data
• Activity Data List View
• The Fitness Chart
• Fitness, Fatigue and Form
• The Fitness Chart
• Tracking Performance with the Fitness Chart
• Weekly Load Tracking with the Fitness Chart
• The Power Chart and Using W Prime with eFTP

Final Words

References

• Books
• Intervals.icu Forum References
• Other References

About the Author