Cycling Center Dallas Blog
Cycling Center Dallas Blog
Here we talk about all things cycling - training, wattage, group rides, bike rallies, triathlons, weather, coaching, coaches, nutrition, ponderings, musings, and equipment! If you have a topic or a question, send us a note and we'll try to answer for you!
(18) #aeroiseverything (1) #bikemart (1) #CCD (1) #CoachWharton (1) #computrainer (1) #computraining (1) #CycleDallas (1) #cycling (1) #CyclingCenterDallas (3) #cyclingclass (1) #ftdavis (1) #iambikemart (1) #iamrbm (1) #knowyournumbers (2) #leavewithnothingleft (5) #numbersdontlie (2) #trainwithpower (1) % Gain (9) % improvement (9) 15 seconds (2) 2010 (3) 60-60's (3) 75080 (4) 75218 (3) 75228 (2) 75240 (1) 75248 (1) AC (1) action = reaction (1) Adapting to Altitude (1) aero helmet (1) aerobic power (1) aerodynamics (1) Aledo (1) Aledo Ride for Heroes (1) Alexis Penn (1) Almond Milk (2) Alpe d'Huez (1) Alpine Texas (1) Anaerobic Conditioning (7) Anaerobic Work Capacity (3) Ardmore (1) Armando Mastracci (1) Athlete Update (8) AWC (2) bands (1) Baron Biosystems (2) Beat the heat (1) Best Bike Fit (1) bicycle (7) Bicycle Aerodynamics (1) Bicycle Coach (1) Bicycle Education (2) Bicycle Fit (1) Bicycle Rally (2) Bicycle-Stuff (1) bicycle-stuff.com (1) Bicycles (3) bicycling (20) Bike (3) bike adventures (1) Bike Coach (19) Bike Coach Dallas (1) Bike Critic (1) Bike Mart (6) Bike Rally (2) Bike Rally Results (4) Bike Ride (2) bike score (1) bike tire pressure (1) Bike travel (1) BikeMart (4) BikeMS (2) Biking (2) bone heath (1) Bonk Breakers (1) Boulder Park (1) Brian Terrell (1) Buddy Training (5) Cadence (3) Calibrating a CompuTrainer (1) Cambridge (1) Cambridge Triathlon (1) Camelback (1) Camelbak (2) Camp (1) Campagnolo (1) Campbell Road (1) cancellation (1) cardio (1) Casa Linda (1) CCD (2) Cervelo (2) Changing Gears (1) Classes (9) climbing (1) Coach Christenson (1) Coach Craig Fulk (1) Coach Kurt (5) Coach RIchard Wharton (13) Coach Tracy Christenson (1) Coach Wharton (56) coaches (1) coaching (1) Coit Road (1) Coldblack (2) collarbone (1) CompuTrainer (28) CompuTrainer Calibration (1) Connect IQ (1) Core cycling (1) Core function (1) Core stability (1) Core Training (1) Cornering (1) Cornering on a bike (1) Craig Fulk (3) cramping (1) Crit Simulations (1) Critical Power (4) Critical Power Testing (1) Cycle Dallas (4) cycling (54) cycling adventures (1) Cycling and Resistance Training (7) Cycling and Technology (1) Cycling Cadence (1) Cycling Center Dallas (81) Cycling Center of Dallas (2) Cycling Challenge (1) Cycling Class (2) Cycling Coach (16) Cycling Dallas (2) Cycling dehydration (1) Cycling energy management (1) Cycling Equipment recommendations (1) Cycling Fatigue (1) Cycling Hydration (1) Cycling In Dallas (2) Cycling Monk (1) Cycling Posture (6) Cycling Posture Analysis (1) Cycling Power (1) Cycling Power Lab (1) cycling recovery (2) cycling rehydration (1) cycling resistance training (1) cycling rpm (1) Cycling Savvy (2) Cycling Scoliosis (1) Cycling Tips (16) cycling training (2) Cycling Zen (1) CyclingPowerLab.com (1) CyclingSavvy (2) Cyclist Education (1) Dallas (2) Dallas Bike Coach (1) Dallas Bike Coach. (1) Dallas Cycling (4) Dallas Cycling Center (1) Dan Driscoll (1) David Lopez (1) David Rothgeb (1) David Tilbury-Davis (1) Dean Markham (1) Descending (1) Detailed video (1) Dex Tooke (1) DORBA (1) Dorothy Zarbo (1) Drew Hartman (1) Dynamic Bike Fit (2) Earbuds (1) Earbuds While Cycling (1) Emily Penn (1) Energy (1) ErgVideo (12) faster (1) fitness (10) flexibility (1) Friedrich's Ataxia (1) Frisco Cycling Club (1) Ft. Davis (2) FTP (3) Functional Movement (1) Functional Threshold Power (3) Garland Road (2) Garmin (1) Garmin 1000 (1) getting fit (1) Glen Rose (1) Goal Setting (1) Greater Dallas Bicyclists (1) Group Rides (1) Hammerfest (2) Heat (1) HH100 (1) Hills (1) Hip pain and cycling (1) Holistic Training (1) Hotter 'n Hell (1) Hotter 'n Hell Hundred (1) How to Calibrate a CompuTrainer (1) Hydration (3) ice back (1) IF (Intensity Factor) (3) improving power (1) in home (2) Incline (1) Incline Training (1) indoor cycling (2) Intensity (1) intervals (12) Jack Mott (1) Justine Viera (5) KiloJoules (2) Kiwanis (1) KookaBurra Bird Shop (2) Kurt Chacon (4) Kyle Keeter (1) Kyphosis (1) Lajitas (1) Lancaster (2) Lancaster Rally (2) Lane Control (1) Lane positioning (1) Le Tour (1) Leave With Nothing Left (3) LeaveWithNothingLeft (2) long climbs (1) Long Rides (1) Lordosis (1) losing weight (1) Louis Garneau (1) make up classes (1) Make-Up Class (1) Matrix (3) Maximal Power Available (1) Maximum Power Available (1) Meso-Cycle (1) Mesocycle (1) Michelle Beckley (1) mineral wells (1) Mirage (3) Mitochondria (1) mobility (1) Morphology (1) Mountain Biking (1) Moxy (7) Moxy Monitor (4) Moxy Muscle Oxygen Sensor (1) Moxy Sensor (1) MS150 (2) Mt. Locke (1) Muenster Rally (1) MultiRider (9) Muscle Oxygen (1) Muscle Oxygen Saturation (1) NBS Nutrition (1) Newton (1) Newton's Third Law (1) No Country for Old Men (1) north texas (1) North Texas Cycling (1) Nutrition (2) Nutrition Coach (1) OBC (1) Oklahoma (1) Oklahoma Cycling (1) Online Bike Coach (18) Online Coaching (1) Onlinebikecoach (1) Optimal Chainring Position (1) Osmo (3) Osmo Acute Recovery (1) Osmo Nutrition (2) osteopenia (1) osteoporosis (2) PACC (1) Paluxy Pedal (2) Parable (1) Paul Brown (1) Paul Smeulders (6) Pavel Kolar (1) Pedal Stroke (1) Pedal Stroke Analysis (2) Pedaling with one leg (1) Performance Cycling Instruction (12) PerfPro (14) PerfPro Analyzer (3) PerfPro Studio (11) Periodization (5) PerPro Studio (1) Personal Training (16) Plano Bicycling Association (2) Plano Cycling (1) post-ride recovery (1) Postural Analysis (1) Postural Assessment Cycling (1) posture (1) Posture Analysis (1) Posture Analysis Cycling (1) power (4) Power Meter (4) Power2Max (2) powertap (1) Pre-Season (3) Preparation for Elevation (1) Progression (6) Proper Bike Fit (1) Proper Warm Up (1) Q Ring (1) Q Rings (1) Quarq (3) Quarter (4) QXL (1) QXL Ring (1) RaceDay (1) RaceDay Analyzer (1) RaceDay Apollo (2) RacerMate (1) RBM (1) Reagent Strips (1) recovery (4) recumbent tricycle (1) Red Zone Fitness (1) redzonefitness (1) Relative Power (2) Resistance Training (6) resistance training and cycling (1) Resistance Training for Cyclists (1) Resmed S+ (1) Retul (2) Retul Muve (1) Richard Wharton (59) Richardson (6) Richardson Bike Mart (8) richardson location (1) Ride With GPS (1) RideWithGPS (2) ridewithgps.com (1) Riding in Dallas (1) Riding in Texas (1) Riding in the wind (1) rip trainer (1) RM1 (1) Rotor (1) Rotor Componentes Rotor 2InPower (1) Rotor Components (1) Rotor InPower (1) Rotor Power Meter (1) Rotor USA (1) RRC (1) Saturated Muscle Oxygen (2) Saturated Muscle Oxygen at Altitude (1) Scheduling (8) Shimano (1) Shindo Salvo (1) Singletrack (1) Skiba (2) Skiba Scores (1) Skill (1) Sleep Quality (1) Slope (1) SMART acronym (1) SmO2 (4) Somervell County (1) Specialized (1) Speed (1) SPIN (1) Spin Scan (1) SpinScan (1) Sprint Intervals (2) Sprinting (1) Sprints (1) SRAM (1) SRM (1) Stacy Sims (2) Stamina (1) Steve Elliott (1) Strength (1) strength training (6) stress (1) stretching (1) summer (1) summer heat (1) Suspension Training (3) Terlingua (1) Texas (2) Texas Cycling (1) Texas Heat (1) Texas Time Trials (1) ThB (3) Threshold (4) Threshold Power (8) Threshold Test (5) Threshold Wattage (1) Time Trial (1) Tin Butt (1) Tips (1) Tips for Cycling (2) Tire Pressure (1) TMBRA (1) Tom Anhalt (1) Total Hemoglobin (3) Tour de France (9) Tracy Christenson (8) train with power (2) Training (17) training peaks (1) training stress (1) Training With Critical Power (1) Training With Power (6) Training With W' (1) Training with wattage (6) Training with watts (3) Travel (1) travel fitness (1) Trek (1) triathlete (1) Triathlon (3) Triathlon training (1) Tricycle (1) TRX (7) TSS (1) TXBRA (1) Ultra Cycling (2) UMCA (1) Urban Cycling (1) USA Cycling (1) Vo2 (1) vo2 max (1) Vo2Max (9) W Prime (1) W' (2) wahoo kickr (1) Warming Up (1) Warmup (1) watt meter (1) wattage (30) Wattage Training (26) Watts (16) Watts per Kilogram (2) Weather (5) weight loss (4) weight training (1) weight training for cyclists (1) Wharton (3) White Rock Lake (2) Women's Coaching (1) Women's Racing (1) Women's Road Racing (1) Workout Description (10) Workout Review (10) workouts (2) Wunderground.com (1) XC mtb (1) Xert (4) Xert Online (2) Xertonline (2) YMCA (1) YouTube (1) Zen Cycling (1) Zone 4 (1) Zone 6 (1) Zone 7 (1)
Coach Wharton
14:27

Pacing Yourself For the Critical Power Tests

Power Testing is an important and exciting week! 
15 - 1

This week, we are going to determine just how effective this last block of training really was. If you are new, this a chance to establish a Critical Power and Anaerobic Capacity baseline.  You will be performing a three minute, eight minute, and thirteen minute test over two separate days. On Monday and Tuesday, we will be performing the 13 minute critical power test, and on Wednesday and Thursday, we will be performing the, eight minute and three minute tests. The goal here is to make sure that the tests are performed as hard as you possibly can perform them. You are trying to generate as much power as possible over those periods of time. These will be performed on a 2% slope, and they will be self – paced.   This is what you will see on your screen during the tests.

Thirteen Minute Critical Power Display v2
 

If you have never done power testing before -   Getting a power testing session under your belt  is especially important for you as we will finally be able to get your accurate Critical Power (CP), and find out where you are performance-wise, so we can measure your progress going forward. We will walk you through it and explain everything.   Your goal is to get the experience of your first power testing session and practice pacing, smoothness and using your gears and cadence to generate power over the duration you are testing.

For those who have tested before- this is a chance to try and beat previous records and measure progress. 

Pacing Strategies. We experimented with different ways to attempt to get the highest average power. In the past I have advocated that you start a little bit easier, and should try finish strong.

The goal for these tests will be to maintain an even power out. I will be giving you each a goal, based on your numbers during last week’s 3 and 8 minute Pre-Test intervals, and other data from the PerfPro analyzer software. You will attempt to find a power output you can maintain without having to slow down for most of the test interval.  The graph will look flat for a longer period of time.  In the last 90 seconds, you will start to push it.  Your power should continue to ramp up during this time until the end of the effort, when you should feel like you are unable to go much harder. Again - LEAVE WITH NOTHING LEFT!!!

Here is an image to show you what I mean… Pay attention to the Red Line. This is an Exponentially Weighted Moving Average, and it shows you your "Real Time" metabolic effort in watts.
Rising Intensity Version 2 on 13 minute test

Focus this week on maintaining a STEADY POWER OUTPUT for most of the test, following the wattage goal set for you by Coach Wharton. Then, with roughly 90 seconds to go, up the cadence, up the power, and shift to get as much out of your system as possible! It’s literally “CRITICAL” that you do so! It is, after all, a “Critical Power” test!

We have to get EVERY KILOJOULE of energy out of you, in order to get a good value. The more information we get, the better we can gauge progress, and capacity. We want your weekend rides to be more enjoyable, and will do everything we can to help you continue to improve your fitness and cycling knowledge, through the studio, software, and testing.

Here are some cool things we will know about you as a cyclist at the end of your power testing session.

·         Your Critical Power Number (CP, or FTP) – This is the number on your display. It is individual to you and determines how much load you get during your workout. 

·         Your Power Duration Curve -  This will reveal to us an accurate estimate of how much power you can produce during different durations.  For example, how much power you produce if you were to go as hard as you can for 2 minutes, or 4 minutes, or 10 minutes, or 50 minutes, without actually having to do a max effort for that duration. 

·         Your W prime  - This gives the coaches at CCD a better idea of what your capacity is to do shorter, harder intervals above CP, and recover from them.

I would wish you Good Luck, but you don’t need it!

You have
  • SKILL...
  • KNOWLEDGE... and
  • GOALS to GUIDE YOU!

See you at the studio!

 

PS – Be fed, hydrated, rested, and lightly salted before class. Hydration makes a HUGE difference!!

 


Tags:
Coach Wharton
11:21

A Successful Use of W' in REAL-TIME, During a 20 Minute Test at Cycling Center Dallas

This is just a quick video recap of an exciting result we got last night at Cycling Center Dallas. Using a Client's Critical Power Data, we calculated her W', or, Anaerobic Work Capacity, using PerfPro Studio. Then we underwent an 8 week block of MAP/Vo2Max training. We are testing this week, and did some 'Pre-Test' work last week. Using this Cyclist's most recent 3,8, and 20 minute Mean Max Values, we predicted a Critical Power of ~175w and ~18,100 Joules of AWC. For the Test, I had the client focus on keeping W' as 'Full' as possible for the first half of the workout, and to work on increasing the RATE of use, until, at or near the very end, she was either completely spent, or even below her AWC. On PerfPro, this is depicted on the dashboard as "100% down to -X%", and when you dip too far below Zero, it's usually a good weathervane telling you that you've adapted and have a higher Critical Power, a Higher AWC, or both. This client followed my instructions perfectly, and per her 'OLD' Critical Power, set a new 20MMP of 200w, and hit a "-22%" on her W' during the test. When I entered her new 20MMP, and kept the older 3 and 8 minute mean max numbers, her Critical Power jumped up by 10 watts, but her AWC/W' dropped by about 3200 Joules, or 3.2 KiloJoules. However, MORE IMPORTANTLY, when I applied the NEW CRITICAL POWER and AWC/W' values... the AWC values ended up PERFECTLY ALIGNING, and she ended the test at.... 0% W'. She literally "Left With Nothing Left!", which, as you know, really is my motto. I'm more convinced than ever that this model for Anaerobic Work Capacity (W') works, and that we as coaches are on the leading edge of a training breakthrough. We'll be better able to help our clients understand how to handle any ride, any challenge, any hill, any climb, any long endurance ride, and any race condition, if that's where their spirit takes them. NO ONE, and I mean NO ONE, has applied this knowledge and information like we have, and I'm incredibly grateful for Drew Hartman, Philip Skiba, and all the other Scientists and Coaches who have brought us to this frontier. Watch the video for more.

Tags:
Coach Wharton
12:57

Using PerfPro Analyzer and Studio to Acquire Critical Power and Anaerobic Work Capacity/W Prime, and then USE IT in PerfPro Studio

Cycling Center Dallas is proud to be among the first users IN THE WORLD to employ on-site Anaerobic Work Capacity/W Prime in real-time. What is AWC/W'? It's your BANK ACCOUNT of ENERGY ABOVE Critical Power. It's HOW MUCH ENERGY YOU HAVE AVAILABLE WHEN YOU ARE WORKING HARD. It's NEW, it's ACCURATE, and it will HELP YOU BECOME A BETTER AND SMARTER CYCLIST. Come by the studios for a free class, or if you're outside the D/FW area, purchase a copy of PerfPro and let Online Bike Coach help you improve your Stamina, Speed, Strength, and Skill this pre-season!

Tags:
Coach Richard Wharton
15:34

Functional Threshold Power (FTP), Anaerobic Work Capacity (Now Titled W'...), and How It Applies to Classes at Cycling Center Dallas.

It's Mid-February, and the Groundhog decided rather quickly to re-enter his den, after seeing his shadow. That means more opportunities for us at Cycling Center Dallas, to help you continue to improve your Stamina, Speed, and Strength through our Six-Week Series of Classes. Many of you begrudgingly participated in two days of testing, to determine your absolute highest-average-power outputs for three minutes, eight minutes, and later, twenty minutes. Read More

Tags: