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
11:41

What is BikeScore?

 


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:

 bikescore2

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.

bikescore1



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.


Find out the 3 SECRETS as to why the Cycling Performance Classes are so effective!

Get a peak at the 3 core concepts that combine the science of physiology and performance training into cycling workouts that are INDIVIDUAL to you, and lead to better results.



Tags:
Coach Wharton
13:56

21 Stages of the Tour de France, 21 Tips for Cycling in July! Day 9: Riding Together!

Riding Together

Riding alone is a critical step towards creating confidence and competence in your abilities as a cyclist. However, it can be a more anxious time, especially when, as a recreational cyclist, you're trying to 'balance' so many things, like your bike, yourself, knowing where you're going, avoiding obstacles, what route is best, traffic, weather, hydration, etc. I think the fulfillment of cycling as a sport and recreational activity reaches its' peak when you find a friend, or two, or more, and go for a ride. You can accomplish more, with less energy, and have a really great time as well.

Today's Stage of the Tour was a Team Time Trial. For many of the leaders, getting as many of their teammates to this point is critical, because they must all ride together. In fact, the clock won't stop until the fifth rider has crossed the line on each team. When you watch this stage, you can really see how the riders work together, sharing work, protecting their leader, riding in either long single lines, or two-abreast pacelines, to cover as much ground as possible in the shortest amount of time. When riders are this close, they're at their most efficient, but the chances of tragedy are also great. Crashes here can be catastrophic. It's the team that balances speed, comfort with each other, and knowledge of the terrain, that comes out on top, and the stage is always a game-changer.

When you ride with others, make a point of communicating. Set a pace that both of you can enjoy; if one of you is more fit than the other, accept this as a chance to do more work, and let the less-powerful cyclist ride in your draft. When you are employing a draft, ALWAYS signal your intention before changing lanes, stopping, or even slowing down - the trailing cyclist(s) may not always be aware of your intentions. Shift early, shift often, and focus on how, in a group, you'll all enjoy the ride more when you work together, trading pulls at the front, and being VERY smooth.

Group cycling is a truly advanced style of riding, and if you are aware of riders who may be anxious or perhaps had a previous bad experience, the Coaches at Cycling Center Dallas are specifically trained to help improve Confidence, Competence, and Communication in these situations. Give us a call and we'll set up an appointment for a group ride, in safe conditions, where we can all learn together.

Tags:
Coach Wharton
12:29

21 Days of the Tour de France, 21 Tips for Cycling in July! - ROUGH ROADS!!!

Cobbles
Can you believe it? We're only four days in to the Tour de France, and there's been enough drama and action for a month's worth of cycling!

It seems like the people that design the course every year, scheme of ways to challenge the cyclists and their teams, while providing incredible sights for tourists and the global audience. Today's section, with over 18 miles of roads built from cobblestones, will literally jar the handlebars out of a regular cyclist, and when the weather is poor, these roads are almost impassible.

Riding a bike out on the road is always a challenge. There's wind, weather, temperatures, traffic, and of course, construction zones. While we all wish for smooth asphalt, courteous drivers, and no debris, the fact is that this is rarely the case.

When you ride on rough roads, there are a few things you can do to make the ride a little easier.

First, take a little air out of your tires. Modern tires are so good that they can be ridden well below their maximum pressure, and a tire with some cushion can absorb a lot of impact and road buzz.

Second, ALWAYS wear gloves. Gloves help you ride with less strain, and most modern gloves absorb impact as well.

Third - keep your chin up, and look down the road. Usually, there are areas where motor vehicles have already rolled, and their weight has compressed the earth a little, under the areas of their tires. When you ride in the right or left wheel well, things definitely get smoother.

Fourth - this is one area where you MIGHT consider a lower cadence, if only to help you maintain some torque and balance.

Finally, if you encounter rough roads more often than not, consider riding a wider tire, or buying some wheels with wider rims. Modern racing wheels are actually getting wider, and modern tire recommendations are now down to below 100 psi for most cyclists, unless they're really big.

Thankfully, most modern roads don't use cobblestones or brick. Cities and States employ asphalt and concrete. But asphalt can be rough on the joints of a cyclist, and concrete can break up from weather. Ride aware, ride within your limits, and be prepared with good equipment and fitness.

Cycling on rough roads doesn't have to be a drag, or prevent you from exercising. They're just another skill you can award yourself when you've overcome their challenges, giving you more opportunity to ride when and where you want, for whatever reason!

Tags:
Coach Wharton
10:44

A Quick Highlight of Some Features With the Latest Release of PerfPro Studio

It's interesting to see how the CompuTrainer Calibration changes over the course of a workout, whether from intervals or steady-state. Look especially at the beginning and again around minute 50.

Tags:
Coach Wharton
15:31

More Ways to Use the Moxy to Interpret A Workout at Cycling Center Dallas

Leonardo Spencer - 2015-01-29T09-56-33 - Snapshot

I keep finding out more and more about this Moxy Muscle Oxygen Sensor, and I can't wait to share it!

Here's an image of a longtime client and his workout from a few days back. He's always good about getting in early, getting a solid warmup, and he drinks his hydration like a saltwater fish. The squiggly red line is his Hemoglobin count, and the light blue line is his Muscle Oxygen. This workout consisted of six 5-minute intervals at 107% of Critical Power, with just 2.5 minutes of recovery. He. NAILED. IT!

How so? Well, first, I'm not showing his actual wattage line, but we did not need to, because it was so consistent. Every interval was 107%. The consistency of the wattage is also reviewed in the consistency of the Muscle Oxygen. See the green line hidden beneath the light blue? That's W', and after the first 15 minutes of warmup, you'll see that the value stayed rather static, and actually remained above 60% reserve after the first interval was completed. The ONLY trouble I see with this workout is that after interval #4, Leo's ThB values began falling. I'm interpreting this as a sign of fatigue, and maybe his dehydration was outpacing his rehydration. He is an incredibly heavy sweating individual, and I suspect that he loses maybe 2-3 Kg over the course of an hour. But here's my takeaway from this image...

If we looked at this, and it repeated itself in other workouts, it would be a sign that Leo had adapted to his CP value at 209w, and a retest might be worthwhile. How so? Well, look at his SmO2 in light blue... it was consistent. REALLY consistent. My analysis leaves me believing that he can successfully handle this load, and while his RI (Relative Intensity) was at 93%, which signifies a pretty hard 60 minutes, we need to 'Go Up'. Had SmO2 dropped significantly, well, that would have indicated that maybe he wasn't ready for six intervals at low Vo2 range. 

If you want to get a different look at the file, here's a link... http://ppst.co/18CzDsv

Here's another example, taken later that night. 

Jim Porter - 2015-01-29T19-16-48 - Snapshot_copy
Jim has been coming in consistently now for several weeks, and while we're still about four weeks out from an official Critical Power test, it might be time to RAISE THE NUMBER! Once again - look at his SmO2 values in light blue. They were rather consistent. Now, look at the white line, which indicated Critical Power. We raised his numbers about 5%, and the SmO2 values didn't change. In the middle of interval #4, we raised the CP again, and Muscle Oxygen still didn't decrease! You can't get as good a look at the ThB values because of scaling, but they did not change all that much. But again, the important thing is that, as he raised his intensity on the intervals, metabolically speaking, nothing much changed. He hit his wattage goals, and while he was highly fatigued, did NOT lose much else. Here's the link to his file: http://ppst.co/18CzHsq

I'm starting to believe that this little product is going to really help my athletes and myself as we continue to focus on ways to help THEM improve their performance through proper intensity. Moxy allows me to see what's going on intrinsically, while wattage reveals what's going on extrinsically. If we get consistent wattage results, but SmO2 begins to drop, well, I read that as strain that is adequate to affect a response from the body. But if it's static or within a range, well, then we need to test, because the subject has adapted to the load. The result? MORE POWER and more POWER-TO-WEIGHT. 

This device could be revolutionary. Let's see what else it can tell us over the next several months! If you're interested, Moxy monitors can be purchased through Cycling Center Dallas for $1000, and we'll help you with setup. 


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 Wharton
12:00

Who Cares About Long, Steady Distance Training?! We Don't have TIME for it!



Let's face it, neither you, nor I, nor anyone that we may know, is going to quit their day job, hit the lottery, and ride their bikes for the rest of their lives. We are not professional cyclists. We are instead parents, siblings, students, accountants, small business owners, realtors, just anything but our Walter Mitty dreams of getting paid to ride our bikes over this small, yet still beautiful planet. Traditionally, volume in the sense of a season of easy, steady rides, has always been the precursor to a strong cycling season. But who has time to ride their bike at wattage levels that do not create that great a training response? Who has the 15 or more hours per week, plus the income, to go out and ride, feed that ride, recover from that ride, and then be ready for a strong set of intervals, or a fast group ride, between those already mentioned?
 
Cycling Center Dallas really focuses on training with intensity. I learned a long time ago that focusing on intervals in the threshold, maximal aerobic power, and anaerobic areas yielded the biggest bang for the buck, and tended to pull a rider's Functional Threshold Power (FTP) up, like a pair of suspenders on a skinny kid's pants. And now, science really DOES back it up. 

At Cycling Center Dallas, we'll be using Critical Power Testing to basically reduce our training zones from the now-fifteen-year-old 7 zones, to just about FOUR:

  • Aerobic/Recovery (<80% of Critical Power)
  • Threshold (80-100% of Critical Power)
  • Vo2Max (100-150% of Critical Power)
  • Anaerobia (150% of Critical Power and above). 

The goal will be to help improve your fitness through the development of more, better, mitochondria. Here's another GREAT article that explains it much better than I can. 

http://biketechreview.com/performance/supply/48-mitochondria-the-aerobic-engines

The bottom line is this. If you want to get the most bang-per-buck-per-minute, improve your Stamina, Speed, and Strength for better bicycling, then Cycling Center Dallas offers the perfect location, coaching, and programming, for you. How do we do it? Through Intensity Intervals. We're so lucky to have such a long season of cycling in North Texas. Get ready for it by training at either studio, and see what we can do for you. 


Tags:
Coach Wharton
14:43

Looking at the PerfPro Dashboard, Part Two.

PerfPro Shows Watts, Goal and FTP

Okay - when we left off at the last posting, we were learning that for John Cyclist, 107% of 150 watts equaled 161 watts. So, if the CompuTrainer is giving you a LOAD or TARGET of 161 watts, well, you need to GENERATE WATTS at, or near, 161 watts. 

Now, if looking at numbers just isn't your thing, well, you're in luck, because Drew Hartman, the developer of PerfPro, has made it even easier to understand just what you need to focus on. Take a look...

A Full PerfPro Lap Dashboard
Here's a dashboard from a recent ride. Take a look. There is a LOT of STUFF going on!!!! But if you look on the LEFT side, you'll see "LOAD", which is the Power pushing AGAINST you, and you'll see "WATTS", which is the Power you're pushing back. LOAD or TARGET Wattage will never change color. BUT... "WATTS" can and will. Furthermore, if you look FURTHER DOWN, you'll see a HORIZONTAL BAR that is the SAME COLOR as the "WATTS" value. Do you see the Copper colors? 

PerfPro's Horizontal Bar is another way to display WATTS.
WATTS are displayed on the dashboard in both NUMERICAL and BAR CHART FORM. Depending on how far ABOVE or BELOW you are in terms of RANGE or PROXIMITY to the goal wattage, it will change colors. For kicks and giggles, here's an image of the range itself. 

PerfPro Cadence and Wattage Bar Colors and Ranges

So if it's GREEN, you're close enough to the goal. If it's COPPER, you're a little too hot, and if it's YELLOW, you need to pick up your effort a bit. BUT HERE'S A LITTLE SECRET...

IF YOU ARE TRAINING AND THE WORKOUT IS JUST BASED ON LOAD, WELL, THE POWER WILL TAKE CARE OF ITSELF! IN OTHER WORDS - JUST PEDAL AT BETWEEN 17 and 25 mph, and the WATTS will MORE OR LESS equal the LOAD. YOU DO NOT HAVE TO THINK. YOU JUST HAVE TO PEDAL. 

PerfPro Horizontal WATTS bar in Copper or ORANGE.

Now - there's a little bit more to look at here, so bear with me. Do you see a small triangle on this image? That's the LOAD or GOAL wattage, identified by the pipper. 

PerfPro has a Pipper to symbolize LOAD or GOAL

As LOAD changes, the pipper will also move around. When the Horizontal bar is GREEN, it's right on top of the pipper. So as you go through your intervals, watch your power bar as it fluctuates near the pipper. As you become a better cyclist, your ability to hold wattage, and "STAY GREEN", will improve!

Average Watts per Interval is HERE.

Continuing down the list. THIS is something you should look at, because it displays the cumulative average power PER LAP or INTERVAL. In this example, the rider is generating 189 watts, but her LAP or INTERVAL average, is 175 watts. This HAPPENS to be 119% of FTP, which you can see in WHITE at the bottom. Furthermore, if you look to the right, you'll see...

PerfPro also shows average wattage per lap as at % of FTP.

SO... Going back to the countdown timer, if we look at the GOAL in terms of % of FTP.... 

PerfPro clock and timer

Well, in this case, the rider's AVERAGE POWER per LAP or INTERVAL, is about 3% above their goal. As a result, the HORIZONTAL BAR is COPPER colored, which means that they're a LITTLE HOT, and the CompuTrainer will be doing stuff behind the scenes to help the rider keep their wattage closer to the target. 

OH yeah - remember RRC? Well, when you calibrated... it saved the information, and it's presented, HERE.

In PerfPro if RRC: is GREEN, then it is GOOD!

Finally, take a look at this workout profile. It shows the workout, and the intervals as they rise and fall. LOAD or GOAL wattage will rise and fall for you, based on percentage of FTP, and it will be based on YOUR FTP. 

PerfPro Workout Profile
As the red line moves from left to right, your LOAD will increase and decrease, and you'll need to generate an equal number of WATTS, in order to achieve the training effect. 

That's about it for now - all you really need to remember is that MOST of the time, you just need to pedal. The CompuTrainer and your Coaches will do the rest. You'll be challenged like you wouldn't believe, but you'll also be able to literally watch your fitness improve in real-time, and you'll get the feedback you need to continue your improvement. When we revisit PerfPro, we'll talk about some of the other dashboard screens, and how you can use them to check on your results, progress, and reasses your goals as you raise your ability to pedal faster, pedal harder, and pedal longer than ever before!

Watts per Kilogram! 

-Coach Wharton

Tags:
Coach Wharton
14:41

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!!!!

Tags:
whareagle
14:25

H.I.I.T. It, Don’t QUIT It: Break Through to the NEXT Level in Cycling and Fat Loss!

All About Iron and Cycling Center Dallas team up to bring you another seminar on making 2014 your LEANEST, STRONGEST and FASTEST ever on the bike! Read More

Tags:
Next