Run with Power (eBook)

Jim Vance is a TrainingBible coach and former professional triathlete. He trained under the guidance of the national team coaching staff at the US Olympic Training Center. He recorded two world championship titles as an amateur in XTERRA and International Triathlon Union. His range of performances also stretches to Ironman; he finished third overall at the 2006 Iron­man Florida in a time of 8:37:09, running a 2:54 mar­athon in that race. As the founder, team director, and head swim coach of Formula Endur­ance, a USA Triathlon High Performance Team in San Diego, Jim focused on developing youth and junior elite triathletes. He is also a Level 2 and Youth & Junior Certified Coach for USA Triathlon as well as an elite coach for Training­Bible Coaching. He has coached national champions and world championship podium finishers, both amateurs and elites. Jim has twice been named the USA elite head coach at the duathlon world championships. Jim is the author of Triathlon 2.0: Data Driven Performance Training, which teaches athletes how to use technological training tools such as power meters, GPS, and heart rate monitors for Ironman triathlon racing based on their age, gender, and goals. In 2013, Jim coedited the book Triathlon Science with best-selling endurance training author Joe Friel. Jim holds a BS in physical and health education, K–12, from the University of Nebraska, where he ran track and cross country and won two academic scholarships. He was a schoolteacher for six years before committing to triath­lon full time in 2005. He retired from triathlon competition in 2010. Jim currently resides in San Diego with his wife and two young sons. He coaches high school swimming at Coro­nado High School and coaches a number of beginner and aspiring elite triath­letes, runners, and cyclists. His website is CoachVance.com.

Introduction: The Future Is Here1 Why Use a Power Meter for Running? Why Power? Training with Heart Rate and Power, Training with Power vs. Training by Feel2 Defining Power for Running: What Is Power? How Running Power Meters Work, Types of Power, Seeing Fitness with Power3 Getting Started: The First Steps; Key Data Metrics, Terms, and Concepts; Putting It All Together; Do You Need Power-Analysis Software? Should You Get a Coach?4 Running Intensity: How to Find Your Most Important Number: Functional Threshold Power (rFTPw), The Other Important Number: How to Find Your Functional Threshold Pace (rFTPa), Keeping Your rFTPw and rFTPa Current, Defining Intensity, Intensity Factor, Peak Power, Variability Index5 Power for Efficiency: How Watts Lead to Speed; Factors Affecting Efficiency; Metrics for Monitoring Efficiency, EI or w/kg? Monitoring Injury and Recovery6 Power Zones for Running: Defining Power Zones, Using Your Power Zones for Training, Continued Monitoring for Efficiency7 Planning Your Training: General Preparation, From Basic to Advanced Abilities, Specific Preparation, Tracking Season Progress8 Advanced Training for High Performance: Training Stress Concepts, Periodization with Power, Analysis and Performance Management9 Power for Racing: Race Preparation, Power Data for Racing, Post-Race AnalysisAppendix A: Power-Based Specific Phase Training PlansAppendix B: Power Meters and Analysis SoftwareGlossaryReferencesAcknowledgmentsIndexAbout the Author