What is BikeScore?
BikeScore is a way to gain "points" for your workouts. It is basically a points system that tells you how much training stress a workout gave your body. The more points, the more training demand that workout placed on your body. This value takes the concept of time spent working out, as well as how hard the workout was, to give you a score. Each workout at Cycling Center Dallas has a BikeScore. With BikeScore, we can give you a specific target for each workout, as well as measure a gradual increase in your training over time, by gradually increasing your overall BikeScore each week. Here are some typical BikeScores you may obtain during a ride...
- Less than 50 - very low (recovery complete by following day)
- 50-150 - low (recovery generally complete by following day)
- 150-300 - medium (some residual fatigue may be present the next day, but gone by 2nd day)
- 300-450 - high (some residual fatigue may be present even after 2 days)
- Greater than 450 - very high (residual fatigue lasting several days likely)
Most of the workouts at Cycling Center Dallas are between 70 and 90 points per hour. The closer the bike score gets to 100 for an hour workout, the harder the workout is going to be. However, a ride outside can be much higher due to the longer duration. Remember that bike score takes into account both the intensity and the duration of the workout. So a long hard group ride or rally could easily get up into the high 200s, or even 300's, and will probably leave you with some fatigue the next day or two.
How do we use this in class?
To obtain accurate bike scores for you we first need to know your correct Critical Power(CP). BikeScore takes into account all the time you spent above and below CP, and how long your workout lasted. We have a BikeScore goal assigned to each workout located Here:
So, for this workout, if you were to complete the workout goals at your CP, you would have earned 82 points. If you start paying attention to the bike scores, you will notice they gradually increase a point or two per workout each week. This is because we plan the workouts to gradually increase in difficulty as you adapt to the training and become stronger. So you will be getting more points per workout as well as a gradual increase in your overall points through the training block. After your workout, you can also find your BikeScore in your the report that was emailed to you.
How can knowing this make me a stronger cyclist?
Being able to plan and measure your training doses is a powerful tool. Now, instead of shooting in the dark with workout goals, we can now give you a “progression” strategy to get you to your goals more efficiently and faster. We challenge your body with appropriate intensities, and slowly grow the load in a way you can adapt to and continue to meet the demands of each workout. Each block slowly grows your BikeScores, and finishes with some testing so we can go into the next training block with your new CP values.
Now, what you do on your days away from CCD also will accumulate BikeScore Points. If you have an on bike power meter, you can obtain your BikeScore from outdoor rides, and get a complete picture of your training. Download this data at home and share it with us, or bring in your head unit, and we can download it while you wait. Either way, this information will help us, help you, achieve your goals when cycling! And remember - if you don't have it already, you can also purchase a copy of PerfPro Analyzer. At this time PerfPRO Analyzer is only available for Windows, but it will allow you the ability to look further into your workouts and augment them with outside ride data.
Next week we will be taking a look at the the Relative Intensity (RI), and where this value fits into workouts you are you doing at CCD.