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Power meter records how much force you are producing. It is measured in watts and sent wirelessly to your Garmin computer on your handlebars.

Wattage is the MOST effective unit of measurement. Its like measuring how much money you have in the bank. It

doesn't matter how many bank accounts you have or your average withdrawal, what matter is how much MONEY you have aka WATTAGE you are currently pushing. Adjust your wattage based on your goals for that day.

Basic tip Ive learned from the pro's and Dr Ferrari is have 3second power on your top screen and then right under it have cadence. These are the 2 most important stats. Use gears that let you sit between 80-110 cadence. For sprints it will be 110-130rpm.

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Go slog it up your favorite climb and don't even look at your power. Then upload that ride to Strava and you will see your average power for that climb. Then next time you hit it that climb, start at that wattage and try and hold it for the duration of the climb. Do this for various climbs around town and you will quickly learn what wattage you

can hold and for how long and what cadence works best for not blowing your legs up.

Example, Jane rides Mt Washington and records an average power of 150watts. Next time she does that climb, Jane is best to start at 150w with a cadence around 90rpm. It will feel easy at the start but by the end of her climb her wattage will be more sustainable and she can even pick it up 10-30w in the last quarter potentially.

When Im going for gold up a climb, I monitor my power at the start and keep my cadence over 90. Its easy to just flood the legs from lactate cos you don't feel anything for the first 2 mins of a climb but if you are riding over your wattage, excess lactate is coming by the time you hit the 3rd minute and then you are going backwards compared to the wattage you could sustain if you paced better from the start.

Most riders don't ride with a power meter so have no real idea what they are actually doing. Average speed means little as road surface, wind direction, tire pressure, jersey flap, bunch position etc can all affect that. HR is affected too much by stimulants, adrenaline and the change of pace in cycling means HR lag of a few minutes can lead to misleading data.

Watts per kg is the most accurate way to gauge real effort with your 3second wattage being the most helpful thing to

watch on your Garmin screen whilst riding. Combine that with a cadence around 90rpm and you are good to go!

Stages Cycling make the best power meter at the moment.

Light, cheap and good enough for Team Sky who can afford anything. Power tap is also a good product. If you already have a legit power meter, that will suffice for sure.

Get a 32 cassette or bigger if you really want to get your climbing legs out. Seek out climbs other riders fear.

You need to see your wattage if you want to avoid blowing up.

You need to see your wattage if you want to learn how to pace.

You need to see your wattage if you want to go long.

You need to see wattage if you want to finish strong.

You need to see wattage if you want to beat your mates or lessen the gap they put on you.

You need to measure wattage if you want to PR on Strava.

1-3w/kg for recovery/easy endurance building riding.

4-7w/kg if you want to put some sting in your mates legs or your own!

Example: On Freelee’s garmin screen she will focus on 3second average power and cadence. She weighs around 50kg so 1-3w/kg for her is 50w-150w. If she wants to do a time trial or go fast up a climb then she will sit on 200-250w.

It is EASIER to focus on 3second wattage when riding vs watts per kg. W/kg is more of a number to look at AFTER your ride. Focus just on 3second power and cadence during your ride as it is easier to focus on big triple digit numbers than small numbers that are hard to mentally compute whilst you are pushing hard.

PAY ATTENTION TO THE ROAD AT ALL TIMES! Before you look down at wattage, look up the road. One triathlete actually died looking at her power meter whilst riding 50kph into the back of a parked car!! Ive seen riders crash into the back of other riders going up a hill because they had their head down and not paying attention. Be aware of your wattage, cadence BUT MOST IMPORTANTLY the road ahead!!!!!

Also, wattage is just numbers, some idiots get obsessed and base their self worth on what they weigh, what their waist measurements are or what wattage they can hold today. Thats REALLY FUCKED UP and totally not what we are about. Use numbers like wattage to EMPOWER and understand how your body and mind work vs to

DISEMPOWER ones self. Wattage is like a knife - in the hands of a lunatic it can be self destructive. In the hands of someone logical and rational, it’s a helpful tool for cutting fruit and fabric.

Chapter 5