Strengthen us with Your Power
A Symphony of Strength: Discover Your Power to Come Back Stronger
Inner strength is a powerful and intelligent force of calmness, emotional composure, and focus. It is not a harsh or abrasive energy that hits out at life’s cuts and curveballs, but runs gently a river of resilience through our veins.
Our inner strength is sculpted from the ashes of every struggle and painful arrow to our hearts.
We augment our inner strength by trusting in everything that we have stored within: a karmic bind to the strength of our soul which rises ever beautiful from the flames of failure and the darkness of despair.
Inner strength says, I do not fear the fall, for I know I shall rise, I do not deny the failure, for I know I can overcome, I do not pray for an easy tide of life, for I know I have been built to rise above each tumultuous wave. Inner strength speaks an eloquence that burns through the fire with a deeper vision that sees far beyond the flames.
In the midst of winter, I found there was, within me, an invincible summer. And that makes me happy. For it says that no matter how hard the world pushes against me, within me, there’s something stronger – something better, pushing right back.
– Albert Camus
We are all uniquely carved with every inner tool and measure of fortitude we will need to accelerate past challenges and become stronger. We all have our own internal symphony of strength — a great rhapsody of hope and endurance.
The mountains before us are meant to be climbed, and our winters of woe inspire the wellsprings of renewal that allow us to surmount the arduous hills.What resides within is our inner power to advance with resolve, embracing our strength of patience and adaptability to charge a way forward when all may seem lost.
Inner strength writes the story of our strategy, with pages of courage that outweigh the force, depth or gravity of anything extrinsic.
When we dig deep to the threshold of our inner strength we begin to unravel the might of our mental, emotional, and spiritual dynamism, valor and nerve.
Our hero within says that no matter what goes on around us, what we have inside is far more rugged, cognizant and impermeable. A hero knows how to hold on a little while longer to come back that much stronger.
Acceptance and accountability
Acceptance looks a passive state, but in reality it brings something entirely new into this world. That peace, a subtle energy vibration, is consciousness.
– Eckhart Tolle
Acceptance of any situation places the power to change it in our own hands. When we act, we do so from a place of acceptance and accountability, with a door opened wide to engage in new perspectives and purpose. The humility to accept rests on the bed of our deeper intelligence.
It takes great bravery and grit to embrace and yield to a tough circumstance in order to shape a way through it. Acceptance surveys and quantifies a situation with emotional insight and mental clarity.
It releases us from the grip of an external hold, to bring us back in touch with our inner sensitivity and strength.
Through acceptance we can seek the conscious calm away from the storm. We arm ourselves with the potential to stretch out our thoughts and feelings and to be supremely guided by the power and persuasion of our intuition and higher thinking. Understanding our propensity to adapt initiates us to make good and gain from impactful trials and challenges.
When we wrestle with life’s hits, greater obstacles are erected on our path and we make poor decisions as we fight from fear rather than from faith. Yet when we accept our struggles, we claim back our innate capacity to surpass them.
In doing so, we navigate to a place of humility; we expand our heart-space as we implicitly trust our infinite resources to see us through.
A symphony of strength
The successful warrior is the average man, with laser- focus.
– Bruce Lee
Obstacles and challenges allow us to feed into our visceral strength. We often get stuck in the rigidity of circumstance and lose sight of our lionhearted poise and the sound of our inner voice. Yet when we move away from our perceived limits and fears, we can transcend them.
Nothing is ever fixed or set in stone; failures and dark times are garnered by the same tokens of nature’s impermanence. Just as we transition from the cold nights of winter to welcome in the warmer hues of spring, we are gifted to trace a new trajectory to evolve through tough times.
We can remember that a self-assured warrior sits within us all — we hear the wise echoes that resound in the vitality of our strong and stubborn hearts.When we focus on that energy that we have forged within, we materialize a higher vision of hope and steady self-belief. We can use every circumstance to inspire an inner engine of perseverance and passion.
We should not allow the voice of fear to breed mistrust — trust compels our hearts to kindle so we become our own worthy heroes.
Coming back stronger
If you’re an underdog, if you don’t fit in, if you’re not as pretty as the others, you can still be a hero.
– Steve Guttenberg
Stories of underdogs that win against all odds nourish our hearts with hope.
These are the people that no one believed in; the ones who were betrayed and bruised yet never gave in to naysayers or dark intentions.
Underdogs teach us that the comeback is far greater than the setback, and that what hits us can also bless us with an electric artillery of muscle and stamina that allows us to go the distance.
The push of anything external cannot contend with the weight of what lives within. The shape of the underdog, the dark horse, or the total long-shot is conjured by their own design of persistence and endurance.
a pane of unbreakable glass they withstand life’s biggest knocks, utilizing every bet against them as a chance to reinforce their steel- will.
We can learn so much from the beauty of the underdog, but most of all we can learn to trust ourselves to come back stronger — no matter what.
Believe in your symphony of strength
A hero is an ordinary individual who finds the strength to persevere and endure in spite of overwhelming obstacles.
– Christopher Reeve
Life is never meant to break us. For much of the time we only scratch the surface of our inner resources. There is so much more to delve into. We can indulge in rather than deny our challenges, knowing that we always have the amplitude to gather our greatness through them. The symphony of our strength is as loud as a lion’s roar, yet as subtle as the purr of a pussycat.
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10 Simple Exercises That Will Strengthen Your Willpower!
When testing if willpower could be strengthened, researchers asked a group of participants to work on their posture for a 2-week period. Every time they caught themselves slouching, they were to correct themselves by sitting up straight. This simple practice vastly improved their perseverance on various willpower tests this one. 
To get started, simply correct your posture every time you catch yourself slouching at work or at home. It sounds extremely simple, but it takes willpower to sit up straight. Every time you do, you’re essentially doing “one rep” with your willpower muscle.
3. Keep a Food Diary
The same study also found that those who kept a food diary improved their willpower. Most of us don’t log all of the food we eat, so it takes willpower to keep track of it all. Any similar logging of information will also work, but I recommend a food diary because of all of its benefits listed here. 
To get started, I recommend downloading the MyFitnessPal App. It’s a simple food diary app that has a huge database of foods and nutrition information. Just keep the diary for 2 weeks, and it will increase your ability to resist temptations!
4. Use Your Opposite Hand
Using the same methodology as with posture, researchers conducted further studies that tested other corrective actions. One that worked particularly well was to use your opposite hand. Your brain is wired to use your dominant hand, so it takes willpower to use the opposite. 
To get started, select a chunk of the day to use your opposite hand. It doesn’t need to be any more than an hour in order to get results. And from personal experience, if you aim for more than an hour, you will unnecessarily tire out your willpower muscle.
5. Correct Your Speech
Another test that the researchers conducted was to change subjects’ natural speech. This includes resisting the urge to use swear words, or to say “hello” instead of “hey”. Again, it takes willpower to consciously go against your instincts. It doesn’t matter how you correct your speech, as long as you change your natural speech habits. 
To get started, select a chunk of the day to practice and choose the words you will change. Personally, I tried not using contractions (using “do not” instead of “don’t”, etc.) during work hours and it worked very well. all exercises listed above, doing this for just 2 weeks can vastly improve your willpower!
6. Create and Meet Self-imposed Deadlines
Anyone who remembers their college days, remembers what it was cramming for a test or doing a last minute paper. Your willpower gets taxed as you try to tune out distractions and become hyper-productive. Using this same principle, researchers found that by creating self-imposed deadlines you can work your willpower in the same way.
To get started, simply pick a task on your to-do list that you may have been putting off. Set a deadline for accomplishing it, and make sure you adhere to it. The participants who followed this process for 2 weeks not only got their old to-dos done, but also improved their diets, exercised more, and cut back on cigarettes and alcohol. 
7. Keep Track of Your Spending
In the same way most of us don’t track the food that we eat, many of us don’t track our spending either. Even if you don’t cut back on spending – which would also be a willpower workout – researchers found that simply keeping track of where your money went will improve your willpower. 
To get stated, check out this budgeting 101 guide which will help you get on top of your finances. You can also try using a budgeting app Mint. Mint can connect to your bank account, credit cards, etc. and automatically track your purchases. By simply reviewing this on a regular basis, you will see increases in your focus and ability to resist unrelated temptations sweets.
8. Squeeze a Handgrip
For the truly determined who want to increase their perseverance, you can squeeze a handgrip until exhaustion. If you’ve ever squeezed one before, you know that it gives you a deep forearm burn. So it takes willpower to keep squeezing. 
To get started, simply get a handgrip this one, and squeeze it with each hand until you’re exhausted. Willing yourself to continue squeezing even when it hurts will increase your perseverance on other challenging tasks.
9. Carry Around Something Tempting
Again, for the truly determined out there, you can increase your ability to say “no” by carrying around something tempting with you all day.
Researchers tried this with participants by teaching them how to resist cravings, then giving them a Hershey’s Kiss to carry around with them.
Those who resisted the Kiss were much more capable of resisting other temptations in their lives as well! 
To get started, first learn how to resist a craving. This will be hard, so your will want to know how to deal with the craving. Then carry something small but tempting with you. It doesn’t need to be for an entire day, but for long enough that you will be truly tempted. By consistently saying “no”, you will increase your ability to resist other temptations and ignore distractions!
10. Be More Mindful of Your Automatic Decisions
A final exercise is to simply be more mindful of your decisions throughout the day. We are often so lost in thought, that our actions become automatic. Taking time to think about why you are making your daily decisions will increase your ability to focus and resist temptations. 
Bible Verses About Strength- 25 Encouraging Scripture Quotes
Bible Verses about strength must start and end with God. It is the power and strength that comes from God that carries us on. As Christians we need to surrender to the strength that God provides and His strength is made perfect in our weakness.
As you read through these scripture quotes about strength be encouraged in that it is not your strength that is needed but the strength that God willingly supplies. Feel free to use this study for a devotional, topical Bible study or Sunday School lesson.
Check out the video to the right of a song about strength: “You Are My Strength” by Hillsong or check it out directly through You Tube
All Strength Comes From God
It is so refreshing to know that we can rest in the strength and comfort that God will provide when facing troubles of many kinds. Let Him have the glory and show himself strong.
Listen to this Bible verse: 2Chronicles 16:9 For the eyes of the LORD run to and fro throughout the whole earth, to show Himself strong on behalf of those whose heart is loyal to Him. In this you have done foolishly; therefore from now on you shall have wars.” God wants to show Himself strong on your behalf.
Surrender to Him today and let the peace that He gives you take over. We cannot fully serve God without full surrender to his Strength.
Strength Comes From God Bible Verses
Isaiah 40:28-31 Have you not known? Have you not heard? The LORD is the everlasting God, the Creator of the ends of the earth. He does not faint or grow weary; his understanding is unsearchable.
He gives power to the faint, and to him who has no might he increases strength.
Even youths shall faint and be weary,and young men shall fall exhausted; but they who wait for the LORD shall renew their strength; they shall mount up with wings eagles; they shall run and not be weary; they shall walk and not faint.
Isaiah 41:10 fear not, for I am with you; be not dismayed, for I am your God; I will strengthen you, I will help you, I will uphold you with my righteous right hand.
1 Chronicles 16:11 Seek the LORD and his strength; seek his presence continually!
Exodus 15:2 The LORD is my strength and my song, and he has become my salvation; this is my God, and I will praise him, my father’s God, and I will exalt him.
Philippians 4:13 I can do all things through him who strengthens me.
Psalm 18:32-34 the God who equipped me with strength and made my way blameless. He made my feet the feet of a deer and set me secure on the heights. He trains my hands for war, so that my arms can bend a bow of bronze.
1 Corinthians 10:13 No temptation has overtaken you that is not common to man. God is faithful, and he will not let you be tempted beyond your ability, but with the temptation he will also provide the way of escape, that you may be able to endure it.
Psalm 119:23 Even though princes sit plotting against me, your servant will meditate on your statutes.
Examples of Showing Strength in the Bible
The following Bible verses on being strong show us biblical examples of strength and the faith it takes to trust in God so completely that He is your strength. Imagine how much faith it took for Abraham to be willing to sacrifice his long awaited son Isaac.
1 Samuel 30:6 And David was greatly distressed, for the people spoke of stoning him, because all the people were bitter in soul, each for his sons and daughters. But David strengthened himself in the LORD his God.
2 Timothy 4:17 But the Lord stood by me and strengthened me, so that through me the message might be fully proclaimed and all the Gentiles might hear it. So I was rescued from the lion’s mouth.
1 Peter 4:11 whoever speaks, as one who speaks oracles of God; whoever serves, as one who serves by the strength that God supplies—in order that in everything God may be glorified through Jesus Christ. To him belong glory and dominion forever and ever. Amen.
Joshua 1:9-11 Have I not commanded you? Be strong and courageous. Do not be frightened, and do not be dismayed, for the LORD your God is with you wherever you go.
”And Joshua commanded the officers of the people, “Pass through the midst of the camp and command the people, ‘Prepare your provisions, for within three days you are to pass over this Jordan to go in to take possession of the land that the LORD your God is giving you to possess.'”
Genesis 22:1-3 After these things God tested Abraham and said to him, “Abraham!” And he said, “Here am I.
” He said, “Take your son, your only son Isaac, whom you love, and go to the land of Moriah, and offer him there as a burnt offering on one of the mountains of which I shall tell you.
” So Abraham rose early in the morning, saddled his donkey, and took two of his young men with him, and his son Isaac. And he cut the wood for the burnt offering and arose and went to the place of which God had told him.
Bible Verses Showing Strength Comes From Faith Not From Fear
Are you struggling through a situation today and are grasping for answers? How should you respond? Respond with faith and not fear, knowing the promises of God and His mighty hand will hold you through any situation!
Psalm 27:1 The LORD is my light and my salvation; whom shall I fear? The LORD is the stronghold of my life; of whom shall I be afraid?
Matthew 17:20 He said to them, “Because of your little faith. For truly, I say to you, if you have faith a grain of mustard seed, you will say to this mountain, ‘Move from here to there,’ and it will move, and nothing will be impossible for you.”
Mark 10:52 And Jesus said to him, “Go your way; your faith has made you well.” And immediately he recovered his sight and followed him on the way.
Matthew 21:21 And Jesus answered them, “Truly, I say to you, if you have faith anddo not doubt, you will not only do what has been done to the fig tree, but even if you say to this mountain, ‘Be taken up and thrown into the sea,’ it will happen.
Bible Scripture Quotes About Strength as Related to Courage
Jesus has truly overcome the world the day he gave His life for all on the cross. Take peace and be encouraged knowing it is Him who is mighty to save. He will not leave you or forsake you.
Deuteronomy 31:6 Be strong and courageous. Do not fear or be in dread of them, for it is the LORD your God who goes with you. He will not leave you or forsake you.”
John 16:33 I have said these things to you, that in me you may have peace. In the world you will have tribulation. But take heart; I have overcome the world.”
Psalm 23:4 Even though I walk through the valley of the shadow of death, I will fear no evil, for you are with me; your rod and your staff, they comfort me.
Strength Bible Verses- Because of the Hope and Love we have In Jesus Christ
Do not lose heart or become discouraged as we have the Hope of Jesus Christ and eternal life to carry us through. Stay in the Bible and pray continually seeking the face of God and He will be with you. I pray these Bible verses fill your heart with hope from the truth of God’s mighty word.
Zephaniah 3:17 The LORD your God is in your midst, a mighty one who will save; he will rejoice over you with gladness; he will quiet you by his love; he will exult over you with loud singing.
2 Corinthians 4:16-18 So we do not lose heart. Though our outer self is wasting away, our inner self is being renewed day by day.
For this light momentary affliction is preparing for us an eternal weight of glory beyond all comparison, as we look not to the things that are seen but to the things that are unseen.
For the things that are seen are transient, but the things that are unseen are eternal.
2 Timothy 1:7 for God gave us a spirit not of fear but of power and love and self-control.
Job 13:15 Though he slay me, I will hope in him; yet I will argue my ways to his face.
Romans 5:5 and hope does not put us to shame, because God’s love has been poured into our hearts through the Holy Spirit who has been given to us.
Christian Quote About Strength
“Those who serve God must serve Him in His own way, and in His strength, or He will never accept their service. That which man doth, unaided by divine strength, God can never own.
The mere fruits of the earth He casteth away; He will only reap that corn, the seed of which was sown from heaven, watered by grace, and ripened by the sun of divine love.
God will empty out all that thou hast before He will put His own into thee; He will first clean out thy granaries before He will fill them with the finest of the wheat. The river of God is full of water; but not one drop of it flows from earthly springs.
God will have no strength used in His battles but the strength which He Himself imparts. Are you mourning over your own weakness? Take courage, for there must be a consciousness of weakness before the Lord will give thee victory. Your emptiness is but the preparation for your being filled, and your casting down is but the making ready for your lifting up.” – Charles SpurgeonD.L. Moody once said that “If you partner with God, Make your plans big!” I encourage you today to make God your partner. Whatever your burden is that caused you to search for strength, give it up to him now.
Do not let another minute go by without completely surrendering your burdens to Him. God wants to be your strength. Surrender to Him in your weakness and let Him show Himself strong.
Remember if God brings you to it, He will bring you through it!
15 Quotes from Jesus in the Bible
The Holy Bible, English Standard Version
“Scripture quotations are from The Holy Bible, English Standard Version® (ESV®), copyright © 2001 by Crossway, a publishing ministry of Good News Publishers. Used by permission. All rights reserved.”
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The Strength and Power of Prayer
“God’s purpose may be thwarted or it may be accomplished depending, to one degree or another, on the obedience of His people and their willingness to use the weapons of spiritual warfare that He has provided.
God is powerful enough to win any battle, but He has designed things so that the release of His power at a given moment of time often is contingent upon the decisions and the actions of His people. A principle weapon of spiritual warfare is prayer. Not just routine or mediocre prayer, but prayer powerful enough to move God’s hand in order to determine the destiny of a whole nation.
” C. Peter Wagner
Do we realize the power we have available to us when we take our authority in prayer? Most of us don’t realize our authority because if we did, we would be praying far more. We would be sacrificing everything else in order to pray.
Instead of worrying about the increase in evil in our land, we would be on our faces before God crying out for His intervention. Unfortunately in many churches prayer is the weakest link. It should be the strongest one because it is the key to God’s blessing in the spirit realm.
Authoritative intercession and heartfelt repentance is key to breakthrough in America. By exercising our authority in prayer and standing strong in God’s truth, we are working together with Him to determine the future of our nation.
We have authority in prayer to actually see our personal lives and the lives of others change. We can pray authoritative prayers for our neighborhoods and cities. Certain things in history will happen through our intercession if we pray the way God wants us to pray.
We can change nations through prayer if we choose to use this mighty weapon.
The power of prayer is waiting for you to ask and receive
Imagine being at a dinner buffet where there are many tables loaded with different foods. The foods are the best. They are mouth-watering and absolutely delicious. Guests help themselves to the different kinds of food, as they desire.
The host walks around among his friends to see if everyone has enough to eat, while the servers keep loading the table with fresh food. You can take as many trips as you to the tables as long as you have enough to eat. The host doesn’t care as long as you are full.
In a similar way, God has provided everything for us if we pray.
We can have all we need. Most of us have not realized the power there is in prayer. We are not asking. All we have to do is reach out by faith and ask Him to touch our lives, our cities, and our nations. When we tap into his resources by faith and pray, miracles happen.
When we exercise our authority in prayer, God answers in a powerful way. There is a strength and power in prayer that the Church has not yet known or realized.
My husband is a very practical man. He can fix almost anything. In our garage he has all kinds of tools. Once he decided to remodel our bathroom and tile the floor. To do an excellent job, he needed a good tile cutter.
Whenever he fixes something in our home, he needs the right tools. Lately he has been working on our car. He needed a jack to lift the car up in order to work underneath. He couldn’t fix a problem underneath the car without that tool.
It would be impossible.
The body of Christ also has a task.
We want to change the world for Christ. It’s a huge task for all of us, but we do it one life at a time. Some are reaching people in their workplace or in another country. Some are reaching people in the hospitals or in the schools. We are all in this together.
We want to see people’s lives changed all over the world before Jesus’ return to earth but the task is huge, and we need the right tools to do it. The most essential tool is prayer. Only through prayer can we get the job done.
There is strength and power in prayer that can change the world.
God remembers every prayer we pray, and every one of them prayed through the power of the Holy Spirit has effect on earth. Not one prayer is forgotten. When I was in a particular city in the country of Turkey, I remembered a prayer I had prayed in that very same city several years before.
It was as if at that moment God showed me that He had remembered my prayers from several years before, and that it was extremely important and would have a powerful effect in that city one day. My prayer influenced God.
When we realize the authority we have in prayer, mighty things will happen all over the earth that brings victory to the powerful name of Jesus. Well-known prayer author and intercessor, E. M.
Bounds, wrote about the power of prayer:
“Prayer is power and strength, a power and strength that influences God, and is most salutary, widespread, and marvelous in its gracious benefits to man. Prayer influences God. The ability of God to do for man is the measure of the possibility of prayer.”
He remembers every single one of them. You may be thinking, “You don’t know me – My prayers seem so feeble and weak – God doesn’t seem to answer me.” Do not ever think that God hasn’t heard you or that your prayers do not matter.
The enemy is trying very hard to discourage people in prayer in these days because he is afraid of prayer. He knows it’s strength and potential, and he is trying to keep this hidden from the Church. Prayer takes time. We have to learn to wait and believe.
One day you will see that your prayers have had a mighty effect in the spiritual realm. Do not give up or ever think it is not important to pray today. If ever there was a need for intercession for America, it is now. We are in a key (kairos) time in all of history.
The Greek word “kairos” in the New Testament means the appointed or opportune time that God has set for something to occur. During a kairos time, we must respond in prayer and press through in intercession in order to see God’s plan fulfilled. We are in a time of urgency, and we must seize it in prayer.
This is the appointed season for change and for intercession to increase.
We must not fear the future or believe the lies of the enemy, but we must stand strong in authoritative prayer.
Fear weakens us and gives us an unsound mind – the power of prayer gives us strength & wisdom
Instead, we must know our authority in prayer to see mighty changes on earth, in our own personal lives, and in our nation. We can pray God’s future plan into being through our intercession. If we pray strategic, authoritative, and prophetic prayers then we will be praying the future into being. Authority is the key to strength and power. We have awesome responsibility.
We rarely grasp the full potential of the strength and power of prayer that is available to us. We often go about our daily activities and forget that we are united with Christ.
We are connected with Him as our head, and we are His Church designed to express the fullness of His power on earth. Carefully meditate on the Apostle Paul’s prayer in Ephesians 1:18-23 to get the full picture.
God has incomparably great power, Christ is seated at God’s right hand, Jesus defeated Satan at the cross, and we are called to enforce Jesus authority on earth through prayer.
I remember when I was on my way to a prayer meeting in a nearby church on a beautiful Saturday afternoon. I was not very familiar with that church even though it was not far from my house. Therefore I wasn’t paying attention to where I was going.
Having thought I passed it, I turned around and drove into the parking lot of a building. Going up to the door and finding it was locked, I knocked and asked a gentleman if this was the church. The man turned to me and said with a tiny laugh, “No, this is the fire department.
” I realized suddenly what an incredible mistake I had made. I was at the fire department! God spoke to my heart through that experience. We are in an emergency situation. The house is on fire! Cities are on fire! There is an emergency in the nations. Right now we are in a battle for America.
The harvest is ripe, and Satan knows that his time is short. He is doing everything he can to steal, kill and destroy. We must pray – We must encourage everyone around us to pray – We must shake awake those who are asleep – We must become radical and passionate in prayer.
The cities and nation are on fire! Prayer is the answer. When we pray, we are empowered to reach the lost. Then we take action with the power of God.
God rules through His body, the praying Church!
“Of what infinite importance is the place the intercessor holds in the Kingdom of God! Is it not indeed a matter of wonder that God should give men such power? Yet there are so few who know what it is to take hold of His strength and pray down His blessing on the world.” E. M. BoundsDebbie Przybylski Intercessors Arise International International House of Prayer Kansas City (IHOPKC)
How to Master Training with Power in 6 Easy Steps
For cyclists and triathletes, training with power is ly the most effective way to maximize results. Why? Power meters and the data they provide remove a lot of the guesswork from training by supplying precise, accurate information for accurate measurement of training intensity and load, un heart rate training or rate of perceived exertion (RPE) training.
Even when athletes recognize that power training offers significant benefits, many of them are apprehensive about jumping into the power-training game because they’ve heard it’s complex and they aren’t sure they have the knowledge or technical skills to get the most it.
I’d to make it easier. Here are a few simple steps to get started with power training and how to better understand the entire power training process.
Step 1: Ride with power
The first thing your should do after you buy a new power meter is set up your head unit with some key metrics to track. I suggest setting power, heart rate, and speed to display on the screen.
And then just ride, observe and record. That’s all you should do for two to four weeks. Don’t change anything about your riding or training yet. Simply observe and begin to quantify your efforts.
Be sure to record all your workouts, no matter how small. It’s pretty simple to automate the recording and uploading process, and these records will become your data diary and will be highly useful in the future.
This first step gives you time to get a feeling for the relationship between power and effort, along with a basic understanding of the quantification of training. If you went up a short hill, did it feel hard? Your power meter now gives a number for “hard.” Hard for you might be 450 watts or 600 watts. Soft pedal down the other side of the hill and watch how many watts that generates.
Step 2: Test your Power
Once you’ve ridden with your power meter for a few weeks, the next step is testing. Power training focuses a lot on FTP testing, but it’s also important (especially when starting out) to test a range of targets that align with different areas of your physiology.
I recommend the following four tests:
- five-second max: This test gives us an idea of your Neuromuscular (sprint) Power.
- one-minute test: This tests your Anaerobic Capacity (AC), which is how hard and how long you can go over threshold without resting.
- five-minute test: This test gives insight into your VO2max, which is the maximal amount of oxygen your body can transport and absorb (your “maximal aerobic capacity”).
- 20-minute test: This provides an estimate of your Functional threshold Power (FTP), which is the highest power you can maintain in a quasi-steady state without fatiguing. To estimate your FTP, use 95 percent of your average power for the 20-minute test. As you become more familiar with power training in the future, I suggest you complete a full 40km race-pace test.
When getting started, keep the testing protocol simple. I recommend a two-day testing format this:
Day 1: Complete a good warm-up of 15 to 30 minutes, with a few one-minute, fast pedaling efforts to wake everything up. Once you’re warm, complete two x 10-second maximal sprints (we will use the peak five seconds from the sprint).
This is best done in the small chainring and mid-cassette gear, so maybe 39-16 or 36-14. Rest for a full five to seven minutes between sprint efforts. Once you complete these efforts, ride casually for 10 to 15 minutes, then find a slight hill with no interruption and complete a maximum effort one-minute test.Go as hard as you can from the start and push all the way to one full minute. Finish up with a cool-down period of 10 to 15 minutes of easy riding.
Day 2: Complete a good warm-up of 15 to 30 minutes with a few one-minute fast pedaling efforts to wake everything up. Once you’re fully warmed up, find a slight hill with no interruption and do a maximal five-minute test, starting hard, but not too hard.
Once this effort is done, recover by riding 15 minutes of easy pedaling, then start your 20-minute maximal test. Terrain is a challenge for most of us, but try to find a road (preferably a climb) that allows you to go hard for 20 minutes with minimal interruptions. Don’t start too hard, and pace yourself. Cool down for 10 to 15 minutes when done.
Once both days of testing are done, load all your data into your TrainingPeaks account for analysis.
Step 3: Build a Power Profile
Each athlete is unique and therefore generates a unique power profile. Your personal power profile gives insight into your training needs by identifying your comparative strengths and limiters.
Take a look at the Power Profile Chart in your TrainingPeaks account to see areas where you compare better or worse against the database of riders.
This comparison gives insight into your strengths and limiters, revealing potential areas of training focus. The old adage “Train your weakness, race your strengths” is a pretty good place to start as you begin to think about training to improve your performance.
For an even more detailed power profile, use TrainingPeaks’ WKO4 software to review your entire power-duration curve.
Step 4: Set your Training Zones
Once you’ve estimated your FTP as 95 percent of your 20-minute maximal test, you can set your training levels in TrainingPeaks. Log into your account, click on your name, select Settings, click “Zones” at the left, and scroll down to Power.
In the auto calculation section, choose Threshold Power in the first dropdown and Andy Coggan (6) in the second, and then click “Calculate.” Your new training zones are set up and targeted. Make sure you save the changes before you close the window.Dr. Andrew Coggan designed a set of training zones (or levels) to identify different areas of an athlete’s physiology, allowing us to plan specific time and intensity into workouts to gain the improvements we want in those specific physiological demands. These zones are now referred to as the Coggan Classic Zones.
Take a look the diagram below and notice the relationship between intensity and time. For most people starting out with power, it takes a bit of trial and error to figure this out, but efficient training is all about the right intensity for the right length of time.
Step 5: Plan your Training
Not having a plan is a plan to fail! Now that you’ve got the basics down, you need to build a plan. All good training plans have this equation at their core: “Ability of the rider vs. demands of the event.”
Now that you have power data and a power profile, you already have a good idea of your ability as a rider and how you compare to the world, so you can move on to consider the demands of your event. Each event has unique demands, as you can imagine; there’s a dramatically different demand for a road race compared to an IRONMAN, and each one needs a specific training plan for success.
Hiring a good coach or investing in a quality training plan are great ways to jump start this process, but you can also try to plan your own training using one of these two parameters:
Ability of the rider: A simple starting point is to use your power profile and focus on your limiters. At the core off all good training is the development of your aerobic engine, but adding two to four days of limiter focus in each training microcycle (typically 21 to 28 days) can really help you improve.
Demands of the event: This is easier than you think! Do your research first and know the details of the event. How long is it? What’s the terrain ? Are there any big climbs? What are the technical demands?
The answers to these questions and any additional data you can find will help you plan your training.
If your big event features a steady climb that typically takes about 15 minutes, you need to make sure you’re doing workouts to improve your steady-state climbing for that time range.Similarly, if your event includes a series of rolling power climbs, build your training to prepare you to power over those climbs.
TrainingPeaks.com has an excellent Annual Training Plan feature that is a great tool to use if you chose to create your own plan.
Step 6: Track and Test
Track all your data and review it at least once per week. Look for insights such as improving numbers, better performance and/or decline. Learn to cross reference your data in areas of training load and performance; this will add deeper insight into how your training is affecting your performance.
Testing is one of the most important things for an athlete new to power. I recommend that you repeat the test protocol every four to six weeks and track your results. If you’re training correctly, you should see improvements, specifically in the targeted areas.
These steps are a simple outline of the process and should be a great roadmap for any beginner. I recommend that you read Training and Racing with a Power Meter by Dr. Andy Coggan and Hunter Allen, as well as Joe Friel’s The Power Meter Handbook.
If you’re interested in digging even deeper into power training knowledge, TrainingPeaks offers a full online education and certification program that teaches both the fundamentals and some advanced techniques of power training.
Interested in learning more about WKO4 software? Download your free 14-day trial here.