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!
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Coach Wharton
15:24

21 Days of Tour de France, 21 Tips for Cycling in July! REST AND RECOVERY!!

Recovery

If cycling is a part of you, like it is for me, then it's easy to become compulsive. We LOVE the way we feel when we ride! We want more. We want to enjoy ourselves more, ride further, ride faster, ride longer. But what if I told you that as fun and exciting as being fit really is, well, rest and recovery are that much more important?

The riders in the Tour de France are human, just like the rest of us. If they have a bad night's rest, it can affect their entire Tour. If they don't eat enough, their bodies won't recover. If they don't drink the right kind of carbohydrates and proteins after a ride, their muscles won't repair themselves.

We can get really scientific about it all, but the important thing, is this:

Our bodies work better after rest and recovery. When you play hard, you have to rest harder. You need good food, good drinks, and rest. Take a day off now and then, and whether cycling or not, start practicing the following:

  • If you like Chocolate milk, bring some in a cooler and consume it right after a ride. Almond milk and oat milk are also great substitutes.
  • Have a real meal maybe an hour after a ride is over. Your body will thank you later.
  • NAPPING is a great way to heal and recover.
  • Sleep in cooler temperatures. Cold rooms are great. Cold showers after a hard ride are great. Ice vests are great.
  • Use the time after a ride as an opportunity to catch up on your hydration. I am STILL drinking my fluids, 2 to 3 hours after a ride.
  • Weigh yourself before and after a ride. That can tell you how much you're losing, and how hard you need to recover.
  • REWARD YOURSELF. Rest and Recovery will make you a BETTER CYCLIST!
Thanks, and if you have any questions about this tip or your cycling, give us a call or just stop by before our evening classes!

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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

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