{"id":8350,"date":"2023-03-13T12:21:29","date_gmt":"2023-03-13T12:21:29","guid":{"rendered":"https:\/\/ciclozone.com\/blog\/woensdagwijsheid-karyn-silenzi-inzicht-in-statistieken-gemiddelde-watt\/"},"modified":"2026-03-30T23:04:19","modified_gmt":"2026-03-30T22:04:19","slug":"woensdagwijsheid-karyn-silenzi-inzicht-in-statistieken-gemiddelde-watt","status":"publish","type":"post","link":"https:\/\/ciclozone.com\/nl\/blog\/woensdagwijsheid-karyn-silenzi-inzicht-in-statistieken-gemiddelde-watt\/","title":{"rendered":"Woensdagwijsheid: Karyn Silenzi \u2013 Inzicht in statistieken Gemiddelde watt"},"content":{"rendered":"

Schreeuw het uit naar Ryan, een enthousiaste indoorfietser die vroeg naar het gemiddelde wattage van een rit en waar dit zou moeten zijn ten opzichte van zijn FTP!Shout out to Ryan, an avid indoor cyclist who asked about the average watts of a ride and where it should be relative to his FTP<\/a>!<\/span><\/p>\n

Wat is de waarde van gegevens over het gemiddelde watt?What is the value of average watts data?<\/strong><\/span><\/p>\n

Het gemiddelde watt dat aan het einde van een rit wordt weergegeven, of dit nu op uw fietsconsole of op uw CicloZone-overzichtsscherm staat, verwijst naar het rekenkundig gemiddelde: de som van de getallen gedeeld door het aantal getallen dat gemiddeld wordt. Hoewel het gemiddelde watt een belangrijke maatstaf is, heeft deze een beperkte waarde.The average watts displayed at the end of a ride, whether it is on your bike console or your CicloZone summary screen, refers to the arithmetic mean – the sum of the numbers divided by how many numbers are being averaged. While the average watts is an important metric – it has limited value.<\/span><\/p>\n

Stel je twee heel verschillende ritten voor, elk eindigend met exact hetzelfde gemiddelde watt.Imagine two very different rides each ending with the exact same average watts.<\/span><\/p>\n

    \n
  1. The first ride is all about aerobic develpment. Mid blue, endurance trining zone, steady-state, holding 75% FTP for 60 minutes<\/span><\/li>\n
  2. The second ride is a HIIT style of ride, focused on VO2 Max development. The workout consists of 10 set of 3 minutes at 110% FTP, followed by 3 mintes of recovery at 40% FTP<\/span><\/li>\n<\/ol>\n

    De eerste rit staat in het teken van de aerobe ontwikkeling. Middenblauw, duurtrainingszone, steady-state, 75% FTP vasthoudend gedurende 60 minuten
    \nDe tweede rit is een HIIT-rijstijl, gericht op VO2 Max-ontwikkeling. De training bestaat uit 10 sets van 3 minuten bij 110% FTP, gevolgd door 3 minuten herstel bij 40% FTP
    \nBeide trainingen hebben gemiddeld 75% FTP, maar ze hebben drastisch verschillende fysiologische trainingsreacties. Stel je nu voor dat je maar 20 minuten van de makkelijke, stabiele rit hebt gedaan, maar toch de 60 minuten van 110% aan, 40% korting hebt gedaan. Je hebt NOG STEEDS twee ritten met hetzelfde gemiddelde watt.Both of these workouts average 75% FTP but they have drastically different physiological training responses. Now imagine if you only did 20 minutes of the easy-peasy steady-state ride but still did the 60 minutes of 110% on, 40% off. You STILL have two rides with the same average watts. <\/span><\/p>\n

    Ik heb goede hoop dat dit illustreert waarom het vergelijken van het gemiddelde wattage tussen twee verschillende trainingen geen voordeel heeft!I am hopeful this illustrates why comparing average watts between two different workouts has no benefit!<\/span><\/p>\n

    Trainingsprincipes \u2013 ook wel WETENSCHAP genoemdTraining Principles – aka SCIENCE<\/strong><\/span><\/p>\n

    Waar gemiddelde watts een enorme waarde hebben, is wanneer het wordt gebruikt om prestaties uit het verleden met het heden te vergelijken op hetzelfde ritprofiel of wanneer het halverwege de training wordt gebruikt als maatstaf voor intervallen.Where average watts does have immense value is when it is used to compare past to present performance on the same ride profile or when used mid workout as a benchmark for intervals. <\/span><\/p>\n

    Iedereen die regelmatig naar de sportschool gaat om gewichten te heffen, kent de sensatie van het moeten verhogen van uw gewicht, omdat wat u een paar weken geleden deed, u niet meer op hetzelfde niveau van falen brengt als ooit. Als je exact dezelfde training herhaalt en je kunt meer tillen, ben je sterker geworden.Anyone who goes to the gym regularly to lift weights knows the thrill of having to increase your weights because what you were doing a few weeks ago isn\u2019t taking you to the same level of failure it once did. If you repeat the exact same workout and you are able to lift more, you have gotten stronger.<\/span><\/p>\n

    Dit is het trainingsprincipe dat bekend staat als supercompensatie en dat van toepassing is op alle inspanningsfysiologie. This is the training principle known as Supercompensation and it applies in all exercise physiology. <\/span><\/p>\n

    Auteur Vern Gambetta legt het in zijn boek Athletic Development als volgt uit: “Supercompensatie is een proces in vier stappen. De eerste stap is het toepassen van een trainings- of belastingsstress en de daaropvolgende reactie van het lichaam op deze trainingsstress, namelijk vermoeidheid of vermoeiend. Er is een voorspelbare prestatievermindering vanwege die stress.Author Vern Gambetta<\/a> in his book Athletic Development<\/em> <\/a>explains it this way,\u00a0 <\/span>\u201cSupercompensation is a four-step process. The first step is the application of a training or loading stress and the body’s subsequent reaction to this training stress, which is fatigue or tiring. There is a predictable drop-off in performance because of that stress. <\/span><\/p>\n

    \u201cStap 2 is de herstelfase. Dit kan een lichtere trainingssessie, een herstelsessie of actieve rust zijn. Als resultaat van de herstelperiode zullen de energieopslag en de prestaties terugkeren naar de basislijn (staat van homeostase), vertegenwoordigd door het punt van toepassing van de oorspronkelijke trainingsstress.“Step 2 is the recovery phase. This can be a lighter training session, a recovery session, or active rest. As a result of the recovery period, the energy stores and performance will return to the baseline (state of homeostasis) represented by the point of the application of the original training stress. <\/span><\/p>\n

    “Stap 3 is de supercompensatiefase. Dit is de adaptieve rebound boven de basislijn; het wordt beschreven als een rebound-reactie omdat het lichaam in wezen herstelt vanaf het dieptepunt van de grootste vermoeidheid. Dit supercompensatie-effect is niet alleen een fysiologische reactie, maar ook een psychologische en technische reactie.“Step 3 is the supercompensation phase. This is the adaptive rebound above the baseline; it is described as a rebound response because the body is essentially rebounding from the low point of greatest fatigue. This supercompensation effect is not only a physiological response but also a psychological and technical response. <\/span><\/p>\n

    \u201cDe laatste stap in het proces is het verlies van het supercompensatie-effect. Deze daling is een natuurlijk gevolg van de toepassing van een nieuwe trainingsstress, die zou moeten optreden op het hoogtepunt van de supercompensatie. Als er geen trainingsstress wordt toegepast, zal er ook sprake zijn van achteruitgang. Dit is het zogenaamde detraining fenomeen.\u201d Weet je nog mijn laatste blog over herstel?“The last step in the process is the loss of the supercompensation effect. This decline is a natural result of the application of a new training stress, which should occur at the peak of supercompensation. If no training stress is applied, there will also be a decline. This is the so-called detraining phenomenon\u201d. <\/span>Remember my last blog about recovery? <\/span><\/p>\n

    De tweede situatie waarin gemiddeld watt nuttig is, is wanneer u herhaalde inspanningen doet.The second situation where average watts is useful is when you are doing repeated efforts. <\/span><\/p>\n

    Wanneer een intervaltrainingsrit goed is geprogrammeerd, \u2018moet\u2019 een renner alle intervallen met de opgegeven intensiteit en gedurende de opgegeven duur kunnen volbrengen. Het voorbehoud hier is dat als je nieuw bent met trainen of je een tijdje niet hebt gefocust op een bepaalde fysiologische reactie, het een paar ritten kan duren om je lichaam te conditioneren om daar te komen. Een collega-coach van mij noemt dit \u2018het scherp houden van al het gereedschap in de gereedschapsschuur\u2019. Als je de afgelopen zes weken hebt gefocust op sub-drempel- en drempelinspanningen, zullen die eerste paar supra-drempeltrainingen meer pijn doen dan normaal. Waarom? Omdat, zoals hierboven besproken, ons lichaam zich zal aanpassen aan de stress die we uitoefenen. Als we het niet consistent toepassen en het niet volgen met herstel, zul je hoogstwaarschijnlijk te maken krijgen met stagnerende prestaties of, waarschijnlijker, met detraining.When an interval training ride is programmed properly, a rider \u2018should\u2019 be able to complete all intervals at the specified intensity for the specified duration. The caveat here is that if you are new to training or have not focused on a particular physiological response for a while, it may take a few rides to condition your body to get there. A fellow coach of mine refers to this as keeping \u2018all the tools in the toolshed sharp\u2019. If you\u2019ve spent the last six weeks focused on sub threshold and threshold efforts, those first few supra threshold workouts are going to hurt more than usual. Why? Because as discussed above, our bodies will adapt to the stress we are applying. If we don\u2019t apply it consistently and follow it with recovery, you\u2019re more than likely going to see stagnant performance or, more likely, detraining.<\/span><\/p>\n

    Volgende week \u2013 Ik zal je alles vertellen over een getal waarvan je WEL op de hoogte wilt zijn, bij elke rit\u2026.Next week – I will tell you all about a number that you DO want to be aware of, each and every ride….<\/span><\/p>\n

    Elke CicloZone-training zorgt ervoor dat u met de juiste intensiteit voor u werkt, gedurende de optimale hoeveelheid tijd om resultaten te behalen. Download de app in de App Store of Google Play.Every CicloZone workout makes sure you work at the right intensity for you for the optimum amount of time to deliver results. Download the app at the\u00a0App Store<\/a>\u00a0or\u00a0Google Play.<\/a><\/strong><\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

    Schreeuw het uit naar Ryan, een enthousiaste indoorfietser die vroeg naar het gemiddelde wattage van een rit en waar dit zou moeten zijn ten opzichte van zijn FTP!<\/p>\n","protected":false},"author":3,"featured_media":8351,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center 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