{"id":67407,"date":"2021-01-07T12:22:35","date_gmt":"2021-01-07T20:22:35","guid":{"rendered":"https:\/\/www.trainerroad.com\/blog\/?p=67407"},"modified":"2021-01-11T17:39:36","modified_gmt":"2021-01-12T01:39:36","slug":"how-your-cycling-power-curve-can-help-you-get-faster-and-win-races","status":"publish","type":"post","link":"https:\/\/www.trainerroad.com\/blog\/how-your-cycling-power-curve-can-help-you-get-faster-and-win-races\/","title":{"rendered":"How Your Cycling Power Curve Can Help You Get Faster And Win Races"},"content":{"rendered":"\n<p class=\"lead\">Every cyclist knows time and intensity are intertwined. For example, It\u2019s almost impossible to sprint for more than a few seconds, but easy endurance riding can be sustained for many hours with proper fueling. This connection is called a power curve, and examining it can offer important insights into your relative strengths and weaknesses. But like other cycling metrics, it can also be misleading if not considered with the proper context. Let\u2019s examine what a power curve can (and can\u2019t) reveal.&nbsp;<\/p>\n\n\n\n<p>For more training and cycling related tips check out&nbsp;<a href=\"https:\/\/youtu.be\/65AN91HJWJ8\" target=\"_blank\" rel=\"noreferrer noopener\">Ask a Cycling Coach Podcast Episode 291<\/a>.<\/p>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"Cycling Power Curves: How to Analyze Yours (Ask a Cycling Coach 291)\" width=\"500\" height=\"281\" data-src=\"https:\/\/www.youtube.com\/embed\/2hA7yB0djZY?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" class=\"lazyload\" data-load-mode=\"1\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">What is a Cycling Power Curve?<\/h2>\n\n\n\n<p>A power curve is a visual depiction of the maximum power a cyclist has generated over time, represented as a line graph. The graph\u2019s X axis is time, and the Y axis shows cycling power in watts. Since hard efforts can only be sustained for short periods, power curves generally slope downwards to the right.&nbsp;<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"1024\" height=\"447\" data-src=\"https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2021\/01\/curve-1024x447.png\" alt=\"A cycling power curve from TrainerRoad's Personal Records chart.\" class=\"wp-image-67409 lazyload\" data-srcset=\"https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2021\/01\/curve-1024x447.png 1024w, https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2021\/01\/curve-300x131.png 300w, https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2021\/01\/curve-768x335.png 768w, https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2021\/01\/curve-1600x698.png 1600w, https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2021\/01\/curve-1536x670.png 1536w, https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2021\/01\/curve-2048x894.png 2048w\" data-sizes=\"(max-width: 1024px) 100vw, 1024px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 1024px; --smush-placeholder-aspect-ratio: 1024\/447;\" \/><figcaption>A season-long cycling power curve from TrainerRoad&#8217;s Personal Records chart<\/figcaption><\/figure>\n\n\n\n<p>Power curves can be created for individual workouts, or they can aggregate the best efforts from multiple rides or even entire seasons. Since it\u2019s hard to do more than a few truly maximal efforts during a single workout, long-term power curves can be an accurate way to capture your overall capabilities, since they combine best efforts from multiple rides. Long-term power curves tend to look a bit like a hockey stick, with a steep downward slope over the first few minutes and a much flatter line over the course of several hours.<\/p>\n\n\n\n<p>In TrainerRoad, power curves are displayed as <a href=\"https:\/\/www.trainerroad.com\/blog\/personal-records-chart\/\" target=\"_blank\" rel=\"noreferrer noopener\">Personal Records<\/a> charts. These graphs are available individually for each completed workout in the <a href=\"https:\/\/www.trainerroad.com\/blog\/how-to-plan-train-and-analyze-with-calendar\/\" target=\"_blank\" rel=\"noreferrer noopener\">Calendar<\/a>, as well as for longer time durations under the Career menu.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">What Can You Learn From Your Power Curve?<\/h2>\n\n\n\n<p>The simplest use of your power curve is to suggest how long you can sustain a given intensity. This can be useful in any situation requiring pacing, such as a time trial, Strava segment, or mid-race climb. By comparing the expected duration of the effort with your recent capabilities for that length of time, you can quickly develop a pacing strategy that keeps you from going too hard in the heat of the moment.<\/p>\n\n\n\n<p>Power curves are also very useful for watching your abilities change over time. By comparing power curves from successive seasons, for instance, you can see a visual representation of how your capabilities measure up to your previous best performances.&nbsp;<\/p>\n\n\n\n<p>Finally, power curves can also help you identify your relative <a href=\"https:\/\/www.trainerroad.com\/blog\/how-to-use-your-power-curve-to-find-your-strengths-and-weaknesses\/\" target=\"_blank\" rel=\"noreferrer noopener\">strengths and weaknesses<\/a>. Steady, sustained power curves can indicate a natural affinity for time-trialing, while very high sustained power for 15 or 30 seconds suggests a gift for sprinting. Knowing what type of efforts you are best at can help you identify opportunities to win races, and knowing your weaknesses can help you target your training.<\/p>\n\n\n\n<div class=\"wp-block-group key-takeaway\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<h2 class=\"wp-block-heading\">Further Reading on Power Curves and Personal Records Analysis<\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><a href=\"https:\/\/www.trainerroad.com\/blog\/how-to-use-your-power-curve-to-find-your-strengths-and-weaknesses\/\" target=\"_blank\" rel=\"noreferrer noopener\">How to use your power curve to find your strengths and weaknesses<\/a><\/li><li><a href=\"https:\/\/www.trainerroad.com\/blog\/why-you-should-measure-your-power-prs\/\" target=\"_blank\" rel=\"noreferrer noopener\">Why you should measure your power PRs<\/a><\/li><li><a href=\"https:\/\/www.trainerroad.com\/blog\/how-to-use-seasonmatch-to-compare-prs\/\" target=\"_blank\" rel=\"noreferrer noopener\">How to use SeasonMatch to compare PRs<\/a><\/li><\/ul>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">What your Power Curve Can\u2019t Tell you<\/h2>\n\n\n\n<p>While your power curve can help guide your racing strategy, many cyclists overinterpret their power curves as a sort of cycling destiny, anointing themselves sprinters or climbers and allowing these self-imposed labels to dictate their riding. Don\u2019t fall into this common trap! At the professional level, this type of specialization is useful, but for most amateur racers power curves don\u2019t predict your potential as an athlete. You don\u2019t have to be a \u201csprinter\u201d to win a sprint.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Limited to What You\u2019ve Done<\/h4>\n\n\n\n<p>Crucially, your power curve is limited in that it only reflects riding you\u2019ve actually done. Power curves make no assumptions about what you could do, given the chance. This means that very often, your power curve may not accurately reflect or predict your actual potential.&nbsp;<\/p>\n\n\n\n<p>One reason has to do with the composition of your recent workouts. If you haven\u2019t done any maximal efforts in the timeframe your power curve depicts, it\u2019s safe to assume that almost any point on the curve is an underestimation of your abilities. This is particularly true during early season <a href=\"https:\/\/www.trainerroad.com\/training-base-phase\" target=\"_blank\" rel=\"noreferrer noopener\">Base Training<\/a>. Since these training plans include few high-intensity workouts, a power curve from this period won\u2019t reflect any maximal efforts.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Not the Whole Picture&nbsp;<\/h4>\n\n\n\n<p>It\u2019s best to think of a power curve as a \u201cgreatest hits\u201d collection of your personal bests. Power curves are most useful and accurate when they include a variety of indoor and <a href=\"https:\/\/www.trainerroad.com\/blog\/take-your-training-outside-introducing-outside-workouts\/\" target=\"_blank\" rel=\"noreferrer noopener\">outdoor workouts<\/a>, and especially if they include recent races and maximal efforts. But even then, they fail to account for other important factors such as repeatability, <a href=\"https:\/\/www.trainerroad.com\/blog\/how-to-improve-your-technical-mtb-skills\/\" target=\"_blank\" rel=\"noreferrer noopener\">technical skills<\/a>, confidence, and <a href=\"https:\/\/www.trainerroad.com\/blog\/criterium-strategy-with-legion-of-las-justin-williams\/\" data-type=\"URL\" data-id=\"https:\/\/www.trainerroad.com\/blog\/criterium-strategy-with-legion-of-las-justin-williams\/\" target=\"_blank\" rel=\"noreferrer noopener\">racecraft<\/a>. Most disciplines of cycling are more than simple power contests, so while your power curve can reveal a lot about your ability to turn pedals, it rarely captures your true potential as a competitor.<\/p>\n\n\n\n<div id=\"at-cta\" class=\"cta\">\n    <div class=\"adaptive-training-cta-image\">\n    <\/div>\n    <div class=\"cta__copy\">\n        <p class=\"cta-title\">Adaptive Training<\/p>\n        <p><strong>Get the right workout, every time<\/strong>\n        with training that adapts to&nbsp;you.<\/p>\n        <a href=\"https:\/\/www.trainerroad.com\/adaptive-training\/\" target=\"_blank\" rel=\"noopener\" class=\"btn btn-primary\">Check Out TrainerRoad<\/a>\n    <\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\">Using your Power Curve to Get Faster and Win Races<\/h2>\n\n\n\n<p>Now that we\u2019ve established what your power curve can and can\u2019t reveal, let\u2019s take a look at a few specific ways that you can use it to your advantage in training and in competition.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Tracking Personal Records with SeasonMatch<\/h4>\n\n\n\n<p><a href=\"https:\/\/www.trainerroad.com\/blog\/how-to-use-seasonmatch-to-compare-prs\/\" target=\"_blank\" rel=\"noreferrer noopener\">SeasonMatch<\/a> is a powerful tool included in TrainerRoad\u2019s Personal records chart, allowing you to compare power curves from the same point in multiple seasons. Comparing the same calendar dates from year to year often doesn\u2019t tell the entire story, since training may begin at a different time each year; SeasonMatch allows for fairer comparisons of your progress over time as you follow a structured training plan. Click <a href=\"https:\/\/www.trainerroad.com\/blog\/how-to-use-seasonmatch-to-compare-prs\/\" target=\"_blank\" rel=\"noreferrer noopener\">here<\/a> for instructions on how to use SeasonMatch.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"1024\" height=\"593\" data-src=\"https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2021\/01\/seasonmatch-1024x593.png\" alt=\"Comparing week 8 of three training seasons with SeasonMatch.\" class=\"wp-image-67410 lazyload\" data-srcset=\"https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2021\/01\/seasonmatch-1024x593.png 1024w, https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2021\/01\/seasonmatch-300x174.png 300w, https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2021\/01\/seasonmatch-768x445.png 768w, https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2021\/01\/seasonmatch-1600x927.png 1600w, https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2021\/01\/seasonmatch-1536x890.png 1536w, https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2021\/01\/seasonmatch-2048x1186.png 2048w\" data-sizes=\"(max-width: 1024px) 100vw, 1024px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 1024px; --smush-placeholder-aspect-ratio: 1024\/593;\" \/><figcaption>Comparing week 8 of three training seasons with SeasonMatch.<\/figcaption><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">Target Race Demands in Training<\/h4>\n\n\n\n<p>Some race courses and disciplines require sustained power for specific lengths of time. For example, a 15 minute climb in the middle of an otherwise flat road race is likely to be a deciding factor in the fight for the podium. If research into your event reveals such a specific obstacle, you can use your power curve to help train for it. Practice efforts of an equivalent length and intensity, and use your power curve to monitor your progress. Keep in mind that on race day, the cumulative effect of hard efforts before and after the key terrain feature can be decisive too, so use your power curve to monitor your endurance for longer than only what the individual challenge requires.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Identify Opportunities<\/h4>\n\n\n\n<p>Watching your power curve over time will likely reveal natural strengths and weaknesses, and you can use this knowledge to find opportunities to make a race work in your favor. If your power curve reveals a superior 5 minute power, attack on a 5-minute climb. If you\u2019re a strong sprinter, work to keep the breakaway from sticking so the race comes down to a bunch finish. By making the race fit your power curve, you can increase your odds for success, while keeping your options open if things don\u2019t go your way.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>The relationship between time and intensity in cycling is called a power curve, and charting it can offer important insights. But like other cycling metrics, it can also be misleading if not considered in the proper context. How can you use your power curve to get faster and win races?<\/p>\n","protected":false},"author":42,"featured_media":67411,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"wds_primary_category":0,"footnotes":""},"categories":[5],"tags":[3681,1516,3666,3683,3684,1616,3682,1972],"class_list":["post-67407","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-training","tag-cycling-power-curve","tag-personal-records","tag-power-curve","tag-race-strategies","tag-racing-opportunities","tag-seasonmatch","tag-strengths-and-weaknesses","tag-sustained-power"],"cc_featured_image_caption":{"caption_text":"","source_text":"P.C. Alonso Tal, M.C. @trilla_e","source_url":""},"_links":{"self":[{"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/posts\/67407","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/users\/42"}],"replies":[{"embeddable":true,"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/comments?post=67407"}],"version-history":[{"count":0,"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/posts\/67407\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/media\/67411"}],"wp:attachment":[{"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/media?parent=67407"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/categories?post=67407"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/tags?post=67407"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}