Power Profile

below is a blog post from Moving Forward

If you are like us, we like to get out and Nordic ski during the winter to help build the base, work on some athleticism, and of course have some fun.  With that being said, indoor cycling is very effective in also making you a better cyclist.  The question is, how do you know what the optimal training loads are?  Power profile testing is a fantastic way to get your training on track.  This requires the use of a computrainer or other ergonomic trainer.  You, the athlete, performs a thorough warm up.  Then proceeds with a battery of tests at varying intensities to see what you have in the tank.  This is a great benchmark test to use no matter what time of year to assess your fitness levels.  There are multiple modalities to use, Moving Forward will help you with choosing the correct test protocol to use.

Results from the test will help you optimize your pacing for whatever you are training while on the bike, whether it be sprinting, threshold, or otherwise.  Typical percentages of power and sample intervals to use are:

Power output Training examples

Sprinting 200-?? %                          5×150m (complete rest)

Anaerobic endurance 100-130%   5x(1+6min)

VO2 max 90-105%                           3x(3+2min)

Threshold 85- 90%                          3x(8+4min)

Endurance 50-85%                          3 hours

Recovery 40-50%                             1 hour

Typical Wattages for Cyclists are:

Peak Power for Time


2 hours

1 hour

30 minutes

5 minutes

30  seconds

Average Joe






Cat 4 Rider






Domestic Pro






International Pro






taken from:

334-291 Vogt, S., Heinrich, L. et.al. “Power Output during Stage Racing in Professional Road Cycling,” Medicine and Science in Sports and Exercise, January, 2006. Volume 38:1 pp 147-151.

Sorry, we don’t have any ranges for females, however, during a recent review from the European Journal of Applied Physiology, those female World Cup athletes on a hilly course had maximal numbers of 800+Watts with and average of about 170 Watts.

Remember that training with power is nothing new, it has been around for quite some time.  If you don’t have a power meter, you can still reap benefits from the power profile test(s).  You’ll have a little more guess work, but it can still be associated with your rate of perceived exertion or heart rate.  Remember that regular testing will help you train optimally.  You can minimize your guesswork about your training zones.  Let us know if you have any questions.  Matthew at 406 580 7987.  Have an excellent day!

Prizemania! Bozeman Tritons Triathlon Raffle


Grand Prize – Ironman Adventure Package – ($750 Value)
Experience the multisport lifestyle by racing, volunteering or spectating at any global World Triathlon Corporation series race! Races include 5150 Olympic, 70.3 Half Ironman, and Full Ironman distances. Choose from nearly 100 worldwide travel destinations in the USA, Europe, Asia, Africa, Australia or North & South America. The Bozeman Triton Triathlon Club will cover $750 of your expenses. Expenses include entry fee, travel, accommodations, or related expenses, etc. Be creative and build your own personal dream Ironman Adventure Package. Get inspired and share your story with us!

Second Place Prize – Rudy Project Eyewear and Tri Package – ($500 Value)
Get technically cool his and her eyewear and assorted triathlon gear! Two pairs of Rudy Project Sunglasses (Wizaard and Ability), TriSwim shampoo, conditioner, body wash and lotion, 2 fast dry towels, TriSlide, Foggle wipes, Finis swim caps, Finis baseball hat, Camelback Hand Hydration, Bangtail Bike Shop water bottle, 10 pack of Chamois Butter, Montana Huckleberry flavored Hammer Nutrition Gel and Hammer flask, Bozeman Running Company Socks.

Third Place Prize – REI Camping Package – ($250 Value)
Let’s go camping! REI Half Dome 2 Plus 3-Season Tent, 2 REI travel pillows, 2 REI insulated mugs and, of course, s’mores.

Other Cool Prizes – (Over 30 Prizes, Totaling over $1000 Value)
1 Bozeman Triton Triathlon Long Course entry fee for 2012, plus one night accommodations at the Bozeman Holiday Inn ($255 – to be raffled on Saturday)
1 Bozeman Triton Triathlon Sprint Distance entry fee for 2012, plus one night accommodations at the Bozeman Holiday Inn ($175 – to be raffled on Sunday)
2 Lezyne floor bike pumps ($49 each)
2 REI camp tables ($24.50 each)
2 REI camp chairs ($29.99 each)
REI Weekend Cooler ($42.50)
REI hydration belt ($24.50)
Rocket Shower Jet Pack (Showerless Clean-up Kit) ($27.50)
10 pack of Chamois Butter ($10)
2 Black Diamond Gizmo headlamps ($19.95 each)
Topeak 9 Mini Tool ($16.95)
Innovator CO2 Inflator kit with 2 additional cartridges ($27)
REI Full Lode waist pack ($29.50)
2 Novara insulated water bottles ($10/$12)
2 Micha Archer metal water bottles ($18 each)
3 Finis baseball hat
Fuel Belt Palm Flask
3 Montana Huckleberry flavored Hammer Nutrition Gel with flask ($25 each)
“Love is Life” baseball hat ($20)
Get N’ Green.com tote bag and 4 Skoy sponges ($22)
Fox River All Sports Wick and Dry socks ($8.00)

 Bozeman Triton Triathlon racers and volunteers will receive one free raffle ticket.
 Additional raffle tickets are available for purchase by the racers, volunteers, and general public.
 The price of a single ticket is $1.
 Larger quantities of tickets may be purchased 6 for $5 and 25 for $20.
 Tickets will be on sale at the East Gallatin Recreation Area Friday, July 29th from 4-6pm, Saturday, July 30th from 7am-5pm, and Sunday, July 31st from 7-11am.

 The drawings for the Grand Prize, Second Place and Third Place Prizes will be held as part of the Sprint Triathlon awards ceremony on Sunday, July 31st (around 11:30 am).
 The winners of the Grand Prize, Second, and Third Place Prizes do not need to be in attendance to win these prizes.
 The drawings for the Other Cool Prizes will be held during both award ceremonies on Saturday and Sunday.
 Winners must be present to claim the Other Cool Prizes. If no one claims a prize, then another raffle ticket will be drawn.
 Bozeman Triton Triathlon Race Committee members are ineligible for prizes.

 The Ironman Adventure Package must be used by December 31, 2012.
 To receive the $750 Ironman Adventure Package award, the winner shall provide a brief description of their proposed Ironman Adventure and upon actually experiencing the Ironman Adventure share their story with the Club.


Thanks to all of the participants, sponsors, and volunteers. We deeply appreciate your support. The Bozeman Triathlon Club is fueling the multisport lifestyle here in Bozeman, Montana!

200 Athletes Competing in Bozeman Tritons Triathlon This Weekend

USA Triathlon Sanctioned Event Offers Races for All Ages, Abilities, Entire Family
During Fun-filled Weekend of July 30, 31 at East Gallatin Recreation Area

The Bozeman Triathlon Club is hosting approximately 200 triathletes this weekend at the East Gallatin Recreation Area for its inaugural Bozeman Tritons Triathlon.

The triathlon race series includes youth, junior and sprint races, and the first and only long course triathlon in Montana. Racers may compete as individuals or as a team.

The Long Course triathlon begins at 7:00 AM Saturday morning. Registration for this race ends Thursday at 11:59 PM.

The Sprint and Junior races start at 8:30 AM Sunday morning. Registration for these races ends Friday, 11:59 PM.

The Youth triathlon for ages 7-15 begins at 10:45 AM Sunday morning. Registration is 10:00 AM on race day at the East Gallatin Recreation Area.

The Club welcomes the entire community to experience the sport of triathlon and the multisport lifestyle this weekend at the Bozeman Tritons Triathlon.

Additional information, including participant registration, the 2011 Athlete’s Guide, Schedule of Events and Participants List, is available at www.bozemantritons.org/tritonstri and on the Club’s blog.

Over 50-members strong, the Bozeman Triathlon Club is an official USA Triathlon Club, a first for Bozeman and the Gallatin Valley region. Founded in 2007, the Club welcomes athletes of all ages and abilities to the growing sport of triathlon and a healthy lifestyle. The Tritons were the 2008 USA Triathlon Pacific Northwest Region Club Champions and runners up in 2009. The Club hosts several annual events and programs including the Powder Hound Winter Triathlon, USA Triathlon Pacific Northwest Region Winter Triathlon Championship, Women Who Tri, Bozeman Tritons Triathlon, and the Montana Special Olympics Unified Sports Triathlon. Additional information is available at www.bozemantritons.org.

USA Triathlon is proud to serve as the National Governing Body for triathlon – one of the fastest growing sports in the world – as well as duathlon, aquathlon and winter triathlon in the United States. USAT sanctions 3,100 races and connects with more than 133,000 members each year, making it the largest multisport organization in the world. In addition to its work with athletes, coaches, and race directors on the grassroots level, USAT provides leadership and support to elite athletes competing at international events, including World Championships, Pan American Games and the Summer Olympic Games. Additional information is available at www.usatriathlon.org.

Other Triton Contact Information:
Website: www.bozemantritons.org
Blog: www.bozemantritons.wordpress.com
Twitter: www.twitter.com/BozemanTritons
Facebook: Find Us @ Bozeman Triathlon Club
Email: bozemantritons@yahoo.com

Bozeman Tritons Triathlon Athlete’s Guide Now Available, Youth Races Rolling

The Bozeman Tritons Triathlon is rocking and rolling, readying for over 180 (and still counting!) racer guests next weekend. The 2011 Athlete’s Guide is now available. Just click on the picture of the Guide below, for an enlarged view of the complete program in .pdf file format. Additionally, click here for the Sprint Race Participant List and here for the Long Course Participant List.

The Bozeman Tritons Triathlon Youth Races are rolling too, under a new schedule and format. These USA Triathlon-sanctioned races are now part of the Sunday, July 31 program. Registration starts at 10:00 AM Sunday morning at the East Gallatin Recreation Area. The races will begin at 10:45 AM. There are two distances offered: 7-10 year olds (100-meter swim, 1,200-meter bike, 950-meter run) and 11-15 year olds (100-meter swim, 2,400-meter bike, 1,900-meter run). The cost of the race is $15. For more information, please contact Matthew at 580-7987 or visit www.bozemantritons.org/tritonstri.

Excitement is definitely building for the BTT. The Bozeman Triathlon Club welcomes individuals and teams to participate. Long Course race registration ends this Thursday at 11:59 PM. Sprint race registration ends Friday, 11:59 PM. We hope to see you, your family and friends, join in the fun next weekend. It’ll be a smashfest! RACE ON.

Race Update – 4 Days Left for Early Registration

USA Triathlon Sanctioned Event Offers Races for All Ages, Abilities, Entire Family
During Fun-filled Weekend of July 30, 31 at East Gallatin Recreation Area

Regular Registration Ends June 30!

A quick update for those who have been holding off on registering.  We know you are out there!  Only 4 days left to save a few bucks on your race registration.  Our numbers continue to look great, so why not join in on the fun.  Race solo, or put together a team.  It’s sure to be a grand weekend.

We’ve added a second start wave to the Sprint race.  This will help the slower swimmers, or just those that are a little bit nervous about the swim, have a great race experience.  You can select your start wave on the registration form.  I’ll send out an email in a few weeks to get your choice from every those of you who have already registered.  Also, we are unfortunately dropping the Youth Race from Saturday’s events.  This race was actually being put on by the City of Bozeman, with help from the Bozeman Triathlon Club.  For a number of reasons, the City has chosen to not host the race.  Hopefully they will pull something together later in the summer.

Keep in mind that the race is a fund raiser for the Montana Conservation Corps (http://www.mtcorps.org/).  A portion of race profits will be donated to MCC in a effort to support their ongoing efforts to both provide hands-on conservation and education growth and learning opportunities for youth and young adults.  Their impacts are noticeable throughout the region through their work in local communities and public lands.   Donations can be made when registering, or through the following link:  http://www.active.com/donate/mtcorps

Please help the Bozeman Tritons raise money for this important cause.  The website is secure, fast and easy to use.  At the website you will be able to choose an amount to donate and receive email confirmation of your donation. I will be notified via email as soon as you make your donation. Thank you, and please forward this email to as many people as you can to encourage more people to donate!

Complete race details can be found at www.bozemantritons.org/tritonstri. If you have a question about the race, contact us at racedirector@bozemantritons.org.   Train hard and we’ll see you soon!

– BTT Planning Team

Other Triton Contact Information:
Website: www.bozemantritons.org
Blog: www.bozemantritons.wordpress.com
Twitter: www.twitter.com/BozemanTritons
Face book: Find Us @ Bozeman Triathlon Club

Race Update – Spring in Bozeman!

USA Triathlon Sanctioned Event Offers Races for All Ages, Abilities, Entire Family
During Fun-filled Weekend of July 30, 31 at East Gallatin Recreation Area

Wow!  Just last week we were seeing winter storm warnings in the area.  But I just got back from the East Gallatin Recreation Area, the site of the Bozeman Tritons Triathlon, and am pleased to say that I swam!  Open water swimming is definitely doable now.  A wetsuit is required, but I’ve competed in several races with colder water than what we have in the pond.  So this is great news for those training for the race.

Thanks to all who have already responded about volunteering.  We really appreciate you stepping up and helping out.  I just posted the volunteer positions list (Volunteer List).  Take a look and let us know what looks good to you.  If you are a certified flagger, certified lifeguard, or have a canoe or kayak and are willing to help out with water safety, please let us know.  If you are interested in helping out take a look at the list and contact Laurie at laurie.thatcher@gmail.com

Complete race details can be found at www.bozemantritons.org/tritonstri. If you have a question about the race, contact us at racedirector@bozemantritons.org.   Train hard and we’ll see you soon!

– Tony

Other Triton Contact Information:
Website: www.bozemantritons.org
Blog: www.bozemantritons.wordpress.com
Twitter: www.twitter.com/BozemanTritons
Face book: Find Us @ Bozeman Triathlon Club

2011 Special Olympics State Summer Games — Unified Sports Triathlon is Wednesday!

A Unique Special Olympics Summer Games Event
7:30 to Noon ● Wednesday, May 11 ● Montana State University

A special shout out to all Triton Special Olympics Ambassadors — thank you for volunteering! We ask that all Triton Ambassadors report to the MSU Fitness Center at 7:30 AM on Wednesday morning, May 11th. Be ready to go, to help register and support your designated Unified Sports Triathlon team. We should have a table adjacent to the Sports and Recreation office counter, located immediately north of the MSU Pool next to the treadmills. As a reminder, the Unified Sports Triathlon is a team event, and conducted as a “broken” triathlon. Each team has a member participating in one leg of the triathlon, and there are no transitions or handoffs. We will conduct the swim event, allow the swimmers to change their clothes and teams re-group, then walk over to the MSU track for the separate bike and run events. See you on race day, and thanks again for supporting the Special Olympics Unified Sports Triathlon!

The Tritons started volunteering and partnering with Special Olympics in 2008. Entering our third year, the Club has served as the race director for the Bozeman-based Special Olympics State Summer Games Unified Sports Triathlon since 2009. Triton members host and produce this unique, “Made in Montana” event. As an official USA Triathlon Club, the Bozeman Tritons are passionate about the sport of triathlon, and excited to deliver our sport to all members of our community. Teaming up with Special Olympics on race day is super rewarding — for the triathletes, their unified partners, their coaches, and our volunteers. The growth in the Unified Sports Triathlon parallels the spectacular growth of our sport, and from its 1990s Montana roots, the event will now be a demonstration sport at the 2014 Special Olympics USA National Games.

The triathlon is virtually the only Special Olympics Unified Sports event at the 2011 Summer Games. Additionally, the event was founded right here in Montana, and will now serve as a demonstration sport at the 2014 Special Olympics USA National Games in Princeton, NJ. Team sports are about having fun, promoting physical health and bringing people together. Special Olympics Unified Sports teams do all of that – and shatter stereotypes about intellectual disability in the process. In communities around the world, Special Olympics athletes and their teammates without intellectual disabilities, their Unified Partners, practice and play together on Unified Sports teams. Unified Sports is a moving and exciting Special Olympics initiative for higher ability athletes of all ages. Mixed teams provide the public direct opportunities to experience first-hand the capabilities and courage of Special Olympics athletes. By having fun together, Unified Sports athletes and their unified partners improve their physical fitness, sharpen their skills, challenge the competition and help to overcome prejudices about intellectual disability.

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