Define your bike intensity zones

For your cycling training to be optimal, you must first of all have the right exercise intensities! GUTAI set them automatically. On what basis? What concept is used? We will tell you everything and explain everything… .. …

The cycling course of a cyclosportive, a Full or Half format triathlon is carried out over a long period, mostly at medium intensity. Traditionally the athlete performs only one test out of 5′ to determine his MAP and calculate his different intensities of effort, this is not the most efficient test in long duration disciplines because each person has his own relationship between intensity and time. While some athletes are capable of producing very high power over a short period of time, others have the ability to sustain high intensity over a long period of time, this is the case for endurance athletes. A performance over 5′ cannot therefore suggest the power that an athlete may be able to develop over a long period!

Therefore, the important parameter to know in long-term disciplines is not the maximum power you can develop during 5′ but your personal relationship between intensity and time. Simply put, the longer the time, the less power you develop, which is consistent, but this relationship is totally individual. Indeed, each athlete will have his own curve with a more or less marked decrease in power with the lengthening of the exercise time.

Example of a relationship curve between power and time

GUTAÏ uses critical power, an effective concept validated scientifically and used by a large number of professional cyclists, which consists in calculating your relationship between power and time from 2 maximum tests (5′ and 20′). GUTAI will calculate your power-time relationship between these 2 maximum tests to define your critical power (power that can be maintained ≈h). This will allow you to build your exercise intensities but also to predict your powers in competition according to the distance and the slope.

In GUTAÏ the critical power is calculated automatically in each condition :

  • Flat road (-1 to 1% gradient)
  • Road uphill (slope >1%)
  • Home-Trainer

Why is the power calculated in each condition?

In each realization condition your power is different, it is an important element to take into consideration. A badly determined power can be harmful to the realization of the session or to your progress.

Generally and according to the profile of the cyclist (climber vs rider), the power is higher on a traditional bike compared to the TT bike or the power is higher uphill compared to the flat. On Home-Trainer the power is often lower than on the road because the resistance to driving is lower. The critical power between the home-trainer and the uphill bike can be more than 50W apart. Realize, if you use the power determined in a climb during a session on home-trainer, you will literally overheat and well above the values. By using the wrong powers you will find it very difficult to perform a session or you will be demotivated and you will think you are in misfortune.

With GUTAI train effectively at the right intensities!

What tests do I need to perform?

2 major tests are to be carried out so that GUTAÏ can determine your personal zones of intensities:

  • Test 1 : 5′ @maximum power
  • Test 2 : 20′ @maximum power

Then let GUTAI do it, which will automatically calculate your relationship between intensity and time to define your critical power.

Of course, these tests must be performed under each condition :

  • On Home-Trainer
    • Test 1 : 5′ @maximum power
    • Test 2 : 20′ @maximum power
  • On uphill roads (>1%) 
    • Test 1 : 5′ @maximum power
    • Test 2 : 20′ @maximum power
  • On flat roads (-1 à 1%)
    • Test 1 : 5′ @maximum power
    • Test 2 : 20′ @maximum power
    • Small peculiarity : You can also perform a test on 60′ @maximum power. GUTAÏ compares your power over 60′ with the critical power defined by the 5′ & 20′ tests and then selects the best of the 2 powers. Why this 60′ test? Very often endurance athletes have the ability to maintain a high power over a long period above the calculated critical power calculated from the relationship slope between the 5′ and 20′. We are in detail but we consider that each athlete is unique.

Now you have all the keys in hand to train effectively 🙂