Trainen met een SRAM Powermeter: Hoe haal je het meeste uit je wattage-data?

Training with a SRAM Powermeter: How to get the most out of your wattage data?

Do you want to take your cycling performance to the next level? Then training by feel or heart rate is often no longer enough. The real gains come from measuring your pure power: your wattage. With a SRAM power meter(such as the popular SRAM Force XPLR power meter or the innovative SRAM AirWiz integrations), you get an incredibly accurate instrument. But how do you translate all those numbers on your bike computer into faster splits and more efficient training sessions? In this blog, we explain how to get the most out of your wattage data.

Why train with a SRAM power meter?

Unlike heart rate, which is influenced by factors such as stress, caffeine, temperature, and fatigue, wattage is a direct and objective representationof the effort you are putting in. If you're producing 250 watts, it's always 250 watts, regardless of whether you have a tailwind, are cycling uphill, or had a bad night's sleep.

SRAM is known for its flawless integration of power meters directly into the crankset. Whether you choose an advanced road cycling setup or a specific gravel setup with a SRAM Force XPLR variant, data transmission is now seamless and lightning-fast via Bluetooth and ANT+. This gives you real-time insight into your form and wattage data.

SRAM Force PM Crankset E1 48/35

SRAM Force PM Crankset E1 48/35

€855,00€649,95
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Step 1: Determine your FTP (Functional Threshold Power)

Before your wattage data is of any use, you need to know where you stand. You do this by determining your FTP (Functional Threshold Power). This is the maximum power (in watts) you can theoretically sustain for one hour.

The most accessible way to test this is the well-known 20-minute test on a quiet bike path or on a bike trainer.

  • Warm up thoroughly.
  • Cycle as hard as you can for 20 minutes (pace yourself well!).
  • Take 95% of the average wattage from those 20 minutes. Voilà, this is your FTP.

Based on this value, your training software (such as TrainingPeaks or Strava) calculates your personal training zones. From Zone 1 (active recovery) to Zone 7 (neuromuscular power).

SRAM AXS Powermeter Spider

SRAM AXS Powermeter Spider

€494,00€299,00
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Step 2: Analyze your data (and avoid overtraining)

When you head out with your SRAM power meter, you'll collect a wealth of data. It's tempting to only look at the 'average wattage' after a ride, but also consider the Normalized Power (NP). This figure takes into account changes in pace and gives a more realistic picture of how strenuous the training actually was for your body.

Do you also have SRAM AirWiz sensors on your bike? Then combine the data from your tire and suspension pressure with your wattage data. After all, too low tire pressure unnecessarily costs watts on the road, while too high pressure costs you power on a rough gravel section. By comparing this data, you optimize not only your legs, but your entire setup.

SRAM SRAM RED AXS POWER METER KIT

SRAM SRAM RED AXS POWER METER KIT

€895,00€699,95
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Step 3: Goal-oriented training and pacing

A power meter is your best friend during both intervals and long rides.

  • Targeted intervals:Does your coach want you to ride 4 x 5 minutes in zone 4 (VO2 max)? Your power meter doesn't (like a heart rate monitor) lag. You immediately see if you're pedaling in the right zone, making your intervals much more effective.
  • Perfect pacing:Are you going on a long sportive or tackling a challenging climb? Agree with yourself on a maximum wattage for the climbs. This prevents you from exceeding your limit (lactic acid build-up) at the beginning and grinding to a halt halfway through the ride.

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