What To Look At, and What We Look For, on the PerfPro Dashboard, Part One

When cyclists come in to the studios, they're often quickly overwhelmed with the information they get, what it means, and how it affects their workouts, current, past, and present. I'm going to take the time today to show you one or two of the dashboards, and help you understand what's going on. 

First, remember - the workout is almost always PRE-PROGRAMMED. This means that most of the time, all you have to do is just warm up, calibrate (see previous post), and then PEDAL. As long as your speed is between 17 and 25 mph, which is where the Load Generator tends to work best, then the computer is in control, and soon you'll be breathing harder, pushing the pedals, and working to keep up. In fact, this is a GREAT place to start!

PerfPro Load Described
When the workout begins, you'll see a LOT of numbers doing a LOT of things. Let's try to Simplify them in order of importance. In Column 1, Row 1, below your name, you'll see EITHER the word "LOAD", or "GOAL". This is the WATTAGE that is being placed against the tire. It's the amount of POWER that you'll need to overcome. This is the LOAD or GOAL Wattage of each Interval.

PerfPro Watts is the Power that you Generate Against the Load.

One Column over, still in Row 1, you'll see "WATTS". This is the Power, or WATTAGE that YOU are Generating AGAINST that "LOAD" or "GOAL". Think of it this way: When "LOAD" is 100, you've got 100 watts pushing against you, and then you'll have to generate 100 watts. When "LOAD" goes to 150, YOU have to go to 150. 200? 200! It's a 1 to 1 ratio, and it ALL hearkens back to Sir Isaac Newton, and the THIRD LAW OF PHYSICS....

Which is....

"For Every Action - There Is An Opposite, and Equal, RE-Action!"

So when the Load Generator Generates a LOAD.... YOU must Generate POWER!!! 

Now, don't be upset if your "WATTS" end up fluctuating here and there. Humans are really NOT that great as engines, and keeping your "WATTS" in the "GREEN" Color, is not that big of a deal. Beginning cyclists will be a bit high, a bit low, repeat ad infinitum, until they become more adept as cyclists. This is ONE area where the cycling training that you do at Cycling Center Dallas, can give you an advantage. The LOAD is the same, all the way through the pedal stroke, and you can learn how to ride with a steadier power output, with fewer surges, over time. 

So remember - "LOAD" or "GOAL" is the Challenge, and "WATTS" shows you that you're meeting that CHALLENGE. 

Let's continue....

PerfPro Works best between 17 and 25mph.

I'm going to pass over RPM and HR, which stand for Revolutions Per Minute (or "Cadence"), and "Heart Rate". Those have their importance, but it's harder for us to get that information on the dashboard all the time, and they're such individual values, that I'd like for you to leave it up to us coaches to help you better understand what they mean and how to use them.

Instead, let's look at "MPH", or "Miles Per Hour".

I've said before that for a CompuTrainer, the Load Generator tends to work best between 17 and 25 MPH. To get to that speed, all you need to do is make sure you're in your BIG chain ring up front, and you're somewhere in the MIDDLE of the REAR CASSETTE in back. Remember - COMPUTRAINER SPEED IS NOT INDICATIVE OF THE REAL WORLD. IT MEANS NOTHING IN REGARDS TO YOUR FITNESS. WE DO NOT MEASURE DISTANCE TRAVELED OVER TIME. WE JUST USE MPH TO MAKE SURE YOUR LOAD AND WATTS ARE CLOSE TO 1:1, AND YOUR CADENCE IS RIGHT FOR YOU!!!!

Sorry to use all caps, but this is important. GEAR SELECTION is what determines SPEED in the studios at Cycling Center Dallas. Furthermore, for those of you who really think you're HOT DOGS and that RULES don't apply to you, well, we have a TRAP to ENSURE that you'll comply!!!! 

If MPH gets above 27mph..... well, no matter what your LOAD said the moment before.... the PerfPro Software get's ANGRY, and ADDS A TON OF WATTS to your LOAD!!! It will KEEP THIS LOAD ON THE WHEEL until you drop your WATTS back down a good bit, and to DO THAT, you'll need to SLOW DOWN. It's a GOVERNOR, to keep you compliant. GOT THAT? 17-25mph is best, and anything over 27 means you'll end up dragging cinderblocks until you break down and start weeping. 

Now - let's take a moment to look at another part of the Dashboard...
PerfPro FTP means "Functional Threshold Power"
Look to the RIGHT of the area where your name is. Do you see that acronym "FTP", it stands for "Functional Threshold Power". FTP is the ESTIMATED power that you can generate over 60 minutes. FTP is the UBIQUITOUS value that we focus on raising when we train. The more fit you get, the more watts you can generate over different and varying periods of time. Wattage Intensities that are ABOVE FTP, can, over different durations and levels above FTP, RAISE FTP. So ---- where are most of our intervals at Cycling Center Dallas performed??? You guessed it - AT or ABOVE FTP!!! If you don't know your FTP, well, don't worry. We test for FTP about every 2 months or so, and like the guys at the State Fair who can accurately guess your body weight, we've developed a keen eye for determining fitness and FTP. 

Now - here's one thing you need to know. If we're in Fixed-Gear mode, and shifting is not necessary, but you feel that an interval may be too hard or too easy, USE THE PLUS "+" or MINUS "-" buttons on the LEFT SIDE OF THE CONTROLLER, to RAISE or LOWER your FTP. FTP determines the intensity of each interval, and you can modify that value with those buttons. Now, you may ask... "What are we really changing with the raising and lowering of the FTP?" Well, that can be found, right HERE:

On the PerfPro Clock, % of FTP is what determines your "LOAD" or "GOAL" wattage
This is going to require a little juggling with the eyes, and maybe a little math, but have a look at this image. If Joe Cyclist has an FTP of 150, and the interval that he is performing has a "LOAD" set at 107% of FTP, then he's got to GENERATE... 161 WATTS for 2 minutes. The option for cadence is also there, but remember - Cadence is a bit personal, so we'll look at it on a more individual basis. Instead - look at the % of FTP, look at the remaining time, and then look at the "LOAD", and watch your "WATTS". As long as the "WATTS" color stays GREEN, more or less, you're ACCOMPLISHING the GOAL set out for you by the coaches. If the interval feels too tough... press the "-" button on the Controller, and DROP YOUR FTP a bit. If you want to challenge yourself, FIRST TALK WITH THE COACHES, but sure, go ahead and hit the "+" button a couple of times, and RAISE your FTP. 107% of 165 is... 177. Try THAT for 2 minutes, and then see how you feel!?

There is a LOT more information that I'll be sharing with you over the next few days and weeks, but let's call it a day for now. Remember that "LOAD" is the resistance the generator is placing against your rear wheel, "WATTS" is what you're generating against the generator :), and "LOAD" is based % of FTP, which you can control with the "+" and "-" keys. If your "WATTS" are more or less colored GREEN, then you're doing the workout properly. And remember - if you speed PAST 27mph.... the program will lay down some serious punishment until you back off. 

Until then, have fun, enjoy the workout, and don't forget to download your own copy of PerfPro Analyzer, which will give you the ability to keep your files on your own PC, and look at them in different ways, so you can assess your progress independently, or with the help of your coach. WATTS UP, GANG!!!!