User Manual

Joule 3.0 User Guide page 44
Chapter 13: Definition of Terms
Watts
1. The basic unit of power equal to 1 joule per second. 2. 1 joule of energy release in 1 second. 3. A
common unit used to express effort or intensity amongst professional cyclists.
Watts per Kilogram of body weight (W/KG)
1. Calculation of watts generated divided by the weight of a cyclist and their bicycle. 2. Normaliza-
tion intended to provide a comparison between cyclists of differing body weights.
Training Zones
1. Discrete bins or intervals specific to a particular energy or physiological system. From short
maximal efforts to long maximal efforts these energy systems run along a continuum from an-
aerobic to aerobic metabolic pathways. Common reference points for this continuum include the
power at lactate threshold and power at VO2 max.
Zero Watts
1. Time on the bicycle when the athlete is not pedaling or transferring any measurable power
output to the pedals or rear hub. For the team captain or leader, accumulating a high percentage
of time at zero watts can be extremely important to their ability to conserve energy and maintain
reserves for a strong finish.
Recovery Zone
1. An easy exercise intensity where there is minimal stress or strain on the body. 2. On a 1 to 10 rat-
ing of perceived exertion scale, the recovery zone corresponds to a 1 to 2 or “really easy” to “easy”.
3. On a 6 to 20 rating of perceived exertion scale, the recovery zone corresponds to a 6 to 10 or
“very very light” to “very light.” 4. An exercise intensity dependent solely on aerobic metabolism
of primarily fat. 5. An exercise intensity that can be held for an indefinite time frame.
Endurance Zone
1. A moderate exercise intensity where there is some stress or strain on the body 2. On a 1 to 10
RPE scale, an intensity corresponding to 3 to 4 or “moderate” to “sort of hard”. 3. On a 6 to 20 RPE
scale, an intensity corresponding to a 10 to 13 or “fairly light” to “somewhat hard.” 4. An exercise
intensity depending on the aerobic metabolism of both fat and carbohydrate. 5. An exercise
intensity that can be held as long as the athlete were supplied with an influx of carbohydrate (i.e.,
allowed to eat).