Run With Power: The Complete Guide To Power Meters For Running by Jim Vance

Run With Power: The Complete Guide To Power Meters For Running

byJim Vance

Paperback | May 1, 2016

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RUN WITH POWER is the groundbreaking guide you need to tap the true potential of your running power meter.From 5K to ultramarathon, a power meter can make you faster-but only if you know how to use it. Just viewing your numbers is not enough; you can only become a faster, stronger, more efficient runner when you know what your key numbers mean for your workouts, races, and your season-long training. InRun with Power, TrainingBible coach Jim Vance offers the comprehensive guide you need to find the speed you want.

Run with Powerdemystifies the data and vocabulary so you can find and understand your most important numbers. You'll set your Running Power Zones so you can begin training using 8 power-based training plans for 5K, 10K, half-marathon, and marathon. Vance shows you how you can compare wattage, heart rate, pace, and perceived exertion to gain the maximum insight into your performances, how you respond to training, and how you can train more effectively.

Run with Powerwill revolutionize how you train and race. Armed with Vance's guidance, you can train more specifically for races, smooth your running technique, accurately measure your fitness, predict a fitness plateau, monitor injuries, know exactly how hard you're training, get more fitness from every workout, recover fully, perfect your tapers, warm up without wasting energy, pace your race on any terrain, know when to open the throttle, and create an unprecedented picture of yourself as an athlete.

If you're just glancing at the number on your wrist or computer monitor, you've got a lot more speed potential. Knowledge is power and understanding your power numbers can open the gate to new methods and new PRs.Run with Powerintroduces the use of power meters to the sport of running and will show you how to break through to all-new levels of performance.

Key concepts explored inRun with Power:3/9 Test, 30-minute Time Trial Test, Running Functional Threshold Power (rFTPw), Running Functional Threshold Pace (rFTPa), Averaged and Normalized Power (NP), Intensity Factor (IF), Peak Power, Variability Index, Efficiency Index (EI), speed per watt, Vance's Power Zones for Running, Training Stress Score (TSS), and Periodization with Power. Includes 6 testing methods and 8 power-based training schedules and workouts for 5K, 10K, half-marathon, and marathon.

About The Author

Jim Vance is an elite coach for Joe Friel's TrainingBible Coaching and a professional triathlete. He is a USA Triathlon certified coach and head coach of Formula Endurance, the high-performance team collaboration between USA Swimming and USA Triathlon. Before becoming a professional triathlete, Vance was a K-12 Physical and Health Educ...
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Title:Run With Power: The Complete Guide To Power Meters For RunningFormat:PaperbackDimensions:240 pages, 8 × 6 × 1 inPublished:May 1, 2016Publisher:VeloPressLanguage:English

The following ISBNs are associated with this title:

ISBN - 10:1937715434

ISBN - 13:9781937715434

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Table of Contents

Introduction: The Future Is Here

1 Why Use a Power Meter for Running?Why Power? Training with Heart Rate and Power, Training with Power vs. Training by Feel

2 Defining Power for Running:What Is Power? How Running Power Meters Work, Types of Power, Seeing Fitness with Power

3 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 Index

5 Power for Efficiency:How Watts Lead to Speed; Factors Affecting Efficiency; Metrics for Monitoring Efficiency, EI or w/kg? Monitoring Injury and Recovery

6 Power Zones for Running:Defining Power Zones, Using Your Power Zones for Training, Continued Monitoring for Efficiency

7 Planning Your Training:General Preparation, From Basic to Advanced Abilities, Specific Preparation, Tracking Season Progress

8 Advanced Training for High Performance:Training Stress Concepts, Periodization with Power, Analysis and Performance Management

9 Power for Racing:Race Preparation, Power Data for Racing, Post-Race Analysis

Appendix A: Power-Based Specific Phase Training Plans

Appendix B: Power Meters and Analysis Software

Glossary

References

Acknowledgments

Index

About the Author

Editorial Reviews

Coaches and Athletes on Power Meters for Running and Run with Power by Jim Vance"As advanced technology becomes available for runners, the opportunity to get a step on the competition increases dramatically for the early adopters. The runner's power meter is the latest example of that. It's a complex tool, but one with great potential for enhancing performance. There's no one better to help you understand running with power than Jim Vance. I've worked closely with Jim for nearly a decade, and he's one the sharpest coaches I've ever known. I highly recommend his book Run with Power to runners who want to get an edge." - Joe Friel, founder of TrainingBible Coaching, cofounder of TrainingPeaks, and author of The Triathlete's Training Bible and The Power Meter Handbook"Power might be the ultimate training metric for runners. Power meters for running could be a game-changing breakthrough." - Competitor magazine"Chasing watts has been a revelation. Power is the only feedback.that's dead simple and actionable mid-gallop.The perfect recipe for improvement." - Wired"The power meter is the next evolution for running." - Craig Alexander, 5-time Ironman World Champion"Running power is a simple metric for all kinds of runners to understand every key aspect of running-performance, running form, and efficiency." - Danny Abshire, cofounder of Newton Running and author of Natural Running"The power meter changed the way cyclists train. It will do the same thing for running." - Allen Lim, elite cycling coach and cofounder of Skratch Labs"The art and science of using power for run training are still very much in their infancy, but coach Jim Vance spells it all out in the first detailed book on the subject.His 352-page book can give insights to unlocking performance breakthroughs for technically inclined runners of any ability level." - Competitor"I highly recommend reading Jim Vance's new book Run with Power. Knowledge is power, and power is going to revolutionize how we run." - Coach Jenny Hadfield, coauthor of Running for Mortals and Marathoning for Mortals"Run with Power was penned to explain what data you actually need when using a power and how to analyze it to get faster." - LAVA magazine"The first and only comprehensive guide to using wearable power meters. Vance explains the key numbers, what they mean, how to train and race with power, and how to improve efficiency.If you're power curious, Vance is ready to make you a full-on convert." - Triathlete magazine"This book will deliver on the promise of making you a faster runner." - Sporttracks.mobi"Training with power has been the key to my success in cycling. To have that in running is a total game changer." - Mary Beth Ellis, 8-time Ironman Champion"It looks like the future has arrived, a power meter for runners will advance training methods by decades." - Dirk Friel, cofounder of TrainingPeaks"The holy grail in running has been to discover such a factor - measuring power in running as a unit." - Bobby McGee, elite running coach and author of Run Workouts for Runners and Triathletes"Run with Power answers any question a triathlete could have with regard to power meters and running. He leaves no questions unanswered in this lengthy guide, which is worth the read for any triathlete looking to truly unlokc their potential in triathlon's final leg." - Triathlon Magazine Canada"There's no doubt the potential for running power data will be huge down the road. Anyone who thinks otherwise is just repeating the historical misbeliefs of people 15 years ago saying cycling power meters will never catch on." - DC Rainmaker"Cyclists have long used power meters to gauge their effort no matter what gear they wear or the terrain. But runners rely on pace, which doesn't tell you how hard you're working, just the final outcome. Runners also rely on heart rate, and this has its own set of problems with time lag and external variables like how much coffee you drank this morning." - Runner's World