Nate discusses how to use RPE to get stronger on the bike
- Full-time coach in Sacramento, San Francisco, and Online.
- Pre-built training plans
- Napa Valley Training Camp
- Two other great coaches at DDA
- Matt Chatlaong
- Sam Bassetti
What is RPE?
- Rate of Perceived Exertion
- Subjective measure of effort/intensity
How is it used?
- Method of capturing the integrated physical/psychological nature of effort
- Record RPE for workout session
- Method of prescribing workout intensity
- 2 X 20 @ RPE 7
- Developed by Swedish psychologist, Gunnar Borg
- Modeled on HR, with easy exercise around 60bpm and maximal around 200. RPE scale from 6-20
Example of Borg Scale
Why is RPE valuable?
- Perception often drives reality of performance.
- Indoor trainer vs. outdoor race
- Objectivity can hold us back.
- Power or HR targets can be limiting
- Physical limits alone can’t explain endurance performance
- Central governor model of performance
Factors influencing RPE?
- Many factors can influence our perception of effort
- Life stress
- Ambient gemperature
Together with Power
- Captures the physical and psychological domains of performance
- Contributes to a sustainable method of long-term training/development
- Balanced and flexible use of power and RPE makes the most sense
- In place of power targets on a really hot day
- In leu of power targets when carrying high life stress
- To get a break form data and constant feedback
- In competitive environments where numbers matter less than holding a wheel or winning
- When you don’t have access to a power meter
- Learning the language of RPE will expand your training options and help to ensure that data improves your performance rather than hold you back.
- Endure: Mind, Body, and the Curiously Elastic Limits of Human Performance – Alex Hutchinson
- Noakes, T.D., Time to move beyond a brainless exercise physiology: the evidence for complex regulation of human exercise performance. Appl Physiol Nutr Metab, 2011. 36(1): p. 23-35.
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