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Run with Power: The Complete Guide to Power Meters for Running, by Jim Vance
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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. In Run with Power, TrainingBible coach Jim Vance offers the comprehensive guide you need to find the speed you want.
Run with Power demystifies 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 Power will 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 Power introduces 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 in Run 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.
- Sales Rank: #111610 in Books
- Brand: Velo Press
- Published on: 2016-05-01
- Released on: 2016-05-01
- Original language: English
- Number of items: 1
- Dimensions: 8.00" h x 1.00" w x 6.00" l, .0 pounds
- Binding: Paperback
- 240 pages
Review
“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.” ― Triathlete magazine
“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
From the Back Cover
The Running Revolution Is Here!
Run with Power is the groundbreaking guide to power meters for running that you’ve been waiting for. From 5K to marathon, your power meter will make you faster, smoother, more competitive, and smarter―if you know how to use your data.
Coach Jim Vance will show you how to turn the numbers from your running power meter into amazing performances right now, this season. You’ll unlock incredibly powerful training secrets on your power zones, efficiency factor, work rate, and threshold power. You’ll discover how watts lead to speed, how to monitor your recovery, and how to train and taper precisely for your events.
Run with Power will eliminate uncertainty from your training. Instead of wondering whether your plan is working, you’ll use your power meter to make steady improvements in every aspect of your running fitness.
Complete with power-based workouts and cutting-edge performance analysis, Run with Power sets the standard for a whole new way to train.
Includes Power-Based Training Plans for 5K, 10K, Half-Marathon, and Marathon!
JIM VANCE is an elite coach for TrainingBible Coaching. He has coached national champions and world championship podium finishers, both amateur and elite. He is founder and team director of Formula Endurance.
About the Author
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 Iron�man Florida in a time of 8:37:09, running a 2:54 mar�athon in that race.
As the founder, team director, and head swim coach of Formula Endur�ance, 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 Training�Bible 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 triath�lon 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 Coro�nado High School and coaches a number of beginner and aspiring elite triath�letes, runners, and cyclists. His website is CoachVance.com.
Most helpful customer reviews
5 of 5 people found the following review helpful.
First comprehensive resource for use of power meters for running training
By Le Manchot
The use of power meters for training guidance and the development of personal metrics for monitoring training progression has, over the past 15 years, transformed all rigorous training approaches for cycling. I expect the same to take place in running with the recent advent of reliable, easy to use running power meters. Jim Vance, a former professional triathlete and current triathlon and duathalon coach, has jumped on the bandwagon and written the first comprehensive book on the use of power meter training for running.
This book is a great place to start to understand the reasons that one might want to use power data for training. The introductory chapters provide a compelling, sound basis from which a power-based training approach can be developed.
From the fundamentals (and Vance’s extensive experience in utilization of power data in cycling training) a detailed discourse on the application of power meter training to running is presented in clear language and informative graphics.
Central to any power meter-based training is the concept of parameterization of economy (net oxygen use per distance traveled) and efficiency (net pace per unit of power produced)- two critically important running metrics that, prior to the development of running power meters, could only be inferred from other, indirect, measurements. Experienced runners already have a sense of these parameters from their training but, just as with heart rate, having an analytic measure to confirm and reiterate what is felt or indirectly measured is yet another tool to get the most from one’s training. Although the author suggests that these data can be used in a positive feedback loop to adjust running technique and stride specifics, I have seen little in the peer-reviewed literature that supports the efficacy of stride and technique manipulation that results in increased performance at the competitive regional, national, or international level. Setting technique aside, the use of running economy and running efficiency metrics in training is, in theory, the ultimate goal of training for running where, given an individual’s specific and unique biomechanics, a training progression that optimizes economy and efficiency will yield a competitor who will likely perform to their greatest physical potential. The mental side is another story.
In a comprehensive way, Vance runs through the details of utilizing running power for training including how to get started, determining functional threshold power (FTP- the power meter equivalent of lactate threshold for HR training) and setting zones, and then using these data for training plan development and monitoring. Vance also provides the most concise, clearest and transparent guide that I have read pertaining to the use of the Training Peaks online software tool that has power metrics fully integrated into analysis algorithms. It is a good reference for anyone starting out with TP as their training tracking and analysis choice.
Also included in the book are some more advanced training approaches as well as some sample training plans for road running events from 5 km through the marathon.
This book does not address application of running power to trail and ultra running but it seems straightforward that the concepts are directly transferable with similar and appropriate modifications as is currently operative with heart rate training for trail runners and ultra runners. In fact, given the high variability in trail grades, and therefore in pace, the power meter is an even more valuable tool on trails than it is on roads. And for ultra runners, the power meter should substantially help in pacing during training and racing- a critical skill for success.
Provided that the current crop of power meters (e.g. Stryd) succeed in providing an accurate and easy to use method for obtaining reliable running power metrics, we should see a similar transformation of running training that has been experienced in cycling training and Vance’s book will be an important part of this transformation. If you are considering adding power to your running training, I highly recommend this book as a comprehensive, clearly written, and valuable resource.
Personally, I will not be adding power to my training metrics until Garmin transparently accommodates running power into their firmware and software for their high-end watches. Right now the integration is “clugey” at best for Garmin. Suunto high-end watch users already have a fully integrated running power capability and with direct download into Training Peaks, everything in this book can be applied to your training.
Boasts
First comprehensive resource for use of power meters for running training
clear, concise writing with informative graphics
nice introductory information on the use of Training Peaks for training with power for running
can also be used as a basic training guide and plan development tool
Beefs
no discussion on how running power meters work and which meters are currently providing reliable data
no specific discourse on application of running power measurement to trail and ultra running where the use of power may be most advantageous
7 of 7 people found the following review helpful.
First book about running with powermeters
By Bryan Hassin
This is a really good first effort in the nascent world of running by power. There are three potential audiences for this book:
1. Triathletes who are already accustomed to cycling by power - this book "translates" cycling power principles and training guidelines to the world of running.
2. Runners who are already accustomed to running by heart rate - this book "bridges" the zones and methodology of running by [laggy] heart rate to those of [instantaneous] power.
3. Neophytes who don't yet have experience with power or heart rate training - this book offers a "primer" on power training terms and methodologies.
The book feels a little rushed in its [successful] attempt to be first to market. That said, it ushers the great work of Dr. Andy Coggan and Joe Friel into the world of running by power, which is very valuable. It introduces some new metrics that are particular to running by power and, perhaps most usefully, it includes detailed training plans for runners of varying experience levels to train for races of varying distances.
This field is advancing rapidly and I expect there to be other books on the market soon (and probably a second edition of this one) but, for the time being, this is the definitive work on running by power and is a must-read for anyone looking to incorporate power in training, racing, and injury prevention.
1 of 1 people found the following review helpful.
A quick and easy read. Jim Vance takes the time in to ...
By Amazon Customer
A quick and easy read. Jim Vance takes the time in to not only explain how power functions in the running world, but also gives practical examples and concepts on how to use power to improve your running. As a bonus, I contacted Jim with some follow up questions and got a lightning quick response that was 100% helpful. Definitely worth a hard look.
See all 9 customer reviews...
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