Posts Tagged ‘CompuTrainer

31
Jan
14

Want to know why Indoor Cycling Training Works so well?

http://semiprocycling.com/indoor-group-training-richard-wharton

29
Oct
12

Specificity, Specificity, Specificity.

Superfly 100

I recently began, after a roughly 12 year hiatus, riding mountain bikes again. Now, Dallas isn’t really terribly vertically challenged, so the term “Mountain Bike” is probably the wrong term, but for the sake of simplicity, let’s keep it on-topic with that title. One of  the reasons I moved OUT of the mountain bike realm and in to road racing, and this is really just one reason, was because of the fact that, despite my great climbing abilities and decent descending skills, when I moved to Texas, I SUCKED AT TEXAS MTB RACES!!! However, it wasn’t until this summer that I actually began to understand just why.

Lots of speed, wattage, and cadence variations.

Mountain bike racing is definitely requires different training than standard road racing, but I didn’t really understand just how distinct TEXAS mountain bike racing was, until I started going to local DORBA trails again, this time armed with a Quarq power meter. Now, while I knew that Texas trail riding and racing was unique, I had NO IDEA that the demands were until I got this data. Look at the chart above, and watch how stochastic the data remains as I sort of randomly zoom in.

The first image was a 2hr overview. This next one is about 57 minutes…

It’s still stochastic in watts, cadence, and speed…

And here it is, zoomed in to 30 minutes…..

It’s STILL pretty stochastic for the 3 metrics…

And as we zoom in further, you start to see where I may be going with this…..

Still stochastic, but you start to get an idea of the cadence range…

Notice how many short, medium-cadence 'bursts' there are...

regardless of terrain.

19×5-10sec intervals with roughly equal coasting or zero-load pedaling.

So, if you think about it, zoom back up and out, and look at the macro, 2 hour ride, and then scroll down until  you get here. I’ll go in to WKO+ (I’m writing this on my Mac, and will upload the relevant graphic later), to do a ‘Fast Find’, but I’ll bet that in that 2 hour ride, there are probably, oh, let’s take a guess…. what, 300 of these 5-to-15 second intervals, in zones 4, 5, 6, and even higher? WHAT DOES IT ALL MEAN??????

Believe me – it’s actually twistier than it looks.

Well, for one thing, it means that I have a LOT of Specific Training to do, if I’m going to show up for next year’s DORBA races, and even TMBRA races, prepared. I need bike handling practice, I need to dial in my suspension, but probably more importantly, I need to have the ability to do 300, 400, or maybe more, intense intervals, at 60-80 rpm. Try doing THAT on a CompuTrainer! Ugh!

I just wish I had data from my old days, racing in the 90’s in the Northwest. That was a COMPLETELY different beast, and it fed more in to my abilities as a solid Vo2-max and Threshold Racer, and NOT, as a punchy, crazy-accelration-to-the-next-hairpin-where-you-had-to-brake-only-to-punch-it-again-times-400-efforts type racer!!

Let the challenge begin – Hopefully I’ll be ready!!!

14
Jun
10

ErgVideo Multirider Performance Training – How and Why it works!

CompuTraining Works

How many hours a week do you actually train? It’s a serious question. Think about it. We’re cyclists – recreational, competitive, triathletes, utility riders. But in today’s modern world, the difference between how many hours you PLAN on training versus the hours you actually GET to train, getting the most out of the time that you actually have available, is critical. Now for the next question… When you actually do get to train, how good is the training? The reality is that after we’ve headed out for our ride, there are SO MANY variables that can affect the quality of that ride, that it remains difficult to actually achieve that which you planned for, especially if you live in an urban area and have to deal with traffic or hazards.

The solution, of course, is indoor training, and nothing gives you a better indoor experience than using a CompuTrainer with the ErgVideo software.

The CompuTrainer is an indoor ergometer that uses a precisely controlled electromagnet to increase or decrease the load placed on a bicycle rider’s rear tire. When the load increases, the rider must match that load with power, known in our business as Watts. The ErgVideo software takes it another step, simulating an actual ride, and the nuances of wattage that are required to pedal around. The ErgVideo library has over 50 titles, so you can pick and choose workouts to suit your needs, be it intervals, race simulations, or adventure rides. More are added to the library every year.

The final piece to indoor training is found in comradery. ErgVideo and CompuTrainer allow for multiple users (up to 8) to perform the same workout, but to do it at their own respective wattage threshold. In other words, everyone will be doing the same 3-minute interval, let’s say, but one rider will be doing it at 350 watts, while another rider will be at 250 watts. Both riders will be at 115% of their respective thresholds.

The indoor training classes at the Cycling Center of Dallas are 12 week programs that go through three distinct “meso-cycles”, which basically means that riders will focus on one energy system per month, and will then switch to training another aspect of performance the next month. Testing for Threshold is done every 4 to 6 weeks, and as riders adapt to more intense loads, threshold values are adjusted so that they can continue to improve. Riders get a consistent location and environment, get a safe place to work out, and get a workout that is incredibly effective, giving riders the most “Bang per Buck per Minute” of any type of workout, indoors or out. Programs are 8 to 12 weeks long, and participants get a booklet describing each workout, it’s goal, and how it fits in to a bigger plan of progression and periodization.

While triathletes have known about the benefits of CompuTrainers and indoor training for years, It’s been rumored and confirmed that several professional cyclists, including Taylor Phinney and Michael Rogers, have switched the bulk of their intensity training to indoor training. The time they do NOT spend outdoors, is then spent recovering, and research is proving that in many cases, “Less is More”, especially among Endurance Athletes.

If you are a recreational or competitive cyclist, but have to juggle your schedule for training with work, family, church and travel, you might think about indoor training and the ErgVideo experience. Your power will improve, your strength will rise, and you’ll be able to ride at a higher speed, longer, because of the work done indoors. Two days a week, 60-90 minutes at a time, can yield improvements in power-to-weight ratios of 10 to 15%. It truly is ‘revolutionary’!

04
Jun
10

Scenes from Mirage Cat 3 race, 5/29/2010

This slideshow requires JavaScript.

Will post the race review soon.

03
Jun
09

Don’t Forget!!

The Cycling Center of Dallas will be starting a new quarter of classes on June 22nd or 23rd, and the program will set you up for a peak performance in late August, JUST IN TIME for the Hotter ‘n Hell 100. You can sign up now by going to
http://www.bikereg.com/events/register.asp?eventid=8663
and filling out the information. If you have questions at all, don’t hesitate to e-mail me and ask!

14
Apr
09

Ft. Davis 2009 Review – 7th Place GC!

You know, sometimes things fall in to place. Sometimes, the right combination of racing, tactics, and fitness combine to give you a small edge. A small advantage that you can exploit to your fullest. I did it. I put together something I’m proud of. It wasn’t perfect, and I’ll explain why later, but overall, I am extremely content with this weekend’s efforts.

This economic climate has created something really challenging for a lot of people, and a trip out to the “Middle of Nowhere” for a bike race presents true discussions about “wants vs. needs”. As a result, several cyclists opted out of the trip, including the two people with whom I was going to drive. Knowing that a trip out there on my own would be pretty stressful, I sprung for a ticket to Midland/Odessa airport via Southwest Airlines, packed up my two bikes, and rented a minivan for the 2.5 hour drive out to Fort Davis, Texas, and the 2009 Hammerfest.

The race is a 3-stage event, with a 16 mile hill climb, a 16 mile Time Trial, and a 76 mile Road Race, separated out over 2 days. In previous years, I’ve had mixed results here. The stage race is so vexing, because you have to be a strong climber, a good time-trialer, and you have to have the stamina and strength to make it over 4 passes on the road race. All of this is at a minimum of 5000′ of elevation. In 2007, I had a good enough road race to help force a break, and finish 8th on the day, 14th overall. But the next year was a disaster, with a good TT, a bad hillclimb, and a RR start that was so cold that I was unprepared, and I DNF’d. I think one year earlier, in 2006, I suffered from food poisoning. So the remoteness, the altitude, and the terrain make for a serious challenge.

But this year, this was my “A” race. From November through March, I laid out my intervals and plans for just this event. Everything else was loblolly. Sure, I wanted to be strong enough to earn some points and try desperately for that upgrade, but despite my strong finishes, they weren’t strong enough to get the points needed, 25 in a 12-month rolling year. My results so far had been maybe 1 point. Geez. But back to the training. I used a combination of TrainingPeaks WKO+ and their TSB chart, as well as Philip Skiba’s RaceDay Form predictor, to come up with a combination of volume and intensity that would be right for me. The race requires a LOT of 4-6 minute Vo2 efforts, but it also requires a good bit of stamina for the TT, especially the outbound leg, which I’ll describe later.

Looking back, I think there were a couple of things that I could have done to better prepare, though, again, some of these things are hamstrung by time commitments, coaching, work, and weather. As a result, I was only getting maybe 7 hours a week in on average, about 60% of that on the CompuTrainer. The form predictors all pointed towards weeks T-9 to T-3 (18 days) as being the weeks where I really needed to pump up the overall volume, and sadly, besides racing and maybe one or two rallies, I didn’t get to do that. However, following my 20MMP as the predictor, my taper was just about perfect, and right before I left, I did a 20-minute Threshold test, throwing out a 305 at 66.9kg, my highest form for the year. I got a good couple of nights of rest, made sure I was hydrated, took all my supplements, and showed up in the frontier town completely rested and confident in my ability to perform as necessary.

A few anecdotes about the trip…

  • The minivan was a Toyota, with fold-down seats. It was PERFECT for the bike box, and it got pretty good gas mileage.
  • Since 2006, when I got food poisoning, I’ve been religious about buying frozen food at the local grocery store. That, a microwave and a mini-fridge, made things survivable. I think there are maybe 5 restaurants in town, anyway.
  • There was no coffee maker in the hotel room. Geez!
  • There was no TV in the hotel room – I started and finished two books in my ‘off’ time.

In recent years, the stage race has been run in this order: Time Trial, then Hill Climb, then Road Race the next day. This year, however, the race was switched around a bit, with the Hill Climb in the morning, and the Time Trial held in the afternoon on Saturday. I personally like this setup, since you can do the Hill Climb when it’s cooler, and the Time Trial is more greatly affected by the afternoon breeze. Well, it was hardly a breeze – more like a gale force wind, but more on that later.

There were 38 starters on the Hill Climb, and surprisingly, this time, there were no efforts at a breakaway. Everyone knew that it would be a risk, but usually, some riders will take the chance that they can break away and get up the hill ahead of everyone else. But that was an afternoon trick, and this year, no one was up for it. We  made it over the first of the three major ascents as a pack, but it’s always the second climb that separates the men from the boys. In September of last year, I’d finished second in this competition, at the CycleFest, and I was determined to NOT lose contact with the leaders or the pack this year. And sure enough – for a good chunk of the 7 minutes we were climbing, I was in the front 8. I did have one small performance hiccup right at the top, and I lost contact with the leaders, but it was no more than 100 feet, and surprisingly, at the top of the second hill, everyone slowed, and I was able to rejoin. We made the steady ascent to the “Lower” parking lot of the McDonald Observatory, in a group of maybe 15, maybe 12. But with half a mile to go, we approached “The Monster” 12-19% grade climb, as a pack.

dsc_45851

After that, it became a fight for survival. One by one, the stronger riders separated themselves from the pack, and with about 500 meters to go, I was in maybe 12th place. Finishers were already up at the top, but I was in a group of maybe four, all people that I knew. But with about 100 meters to the finish, the slope changed and became a bit easier, and by golly, I ended up with a Top 10 finish, just 50 odd seconds out of first. I couldn’t believe it. I’d basically passed my first test of Ft. Davis!!

At the finish line on Stage 1's Hillclimb

At the finish line on Stage 1's Hillclimb

We stayed at the top for a while to let our legs and lungs recover, and to discuss things, tactics, strategies, other riders, etc. The day  was beautiful and the winds hadn’t yet picked up, and while it was cool, it wasn’t cold, and the sun on the back side of the observatory was warming us up. We made the descent as a group, and I rode back in to town with David Orteaga, the young rider from Duncanville who has impressed us all with his performance all year.  I headed back to the room, peeled off my jersey, took a shower, and rested up to prepare for the afternoon TT.

Now here’s where it gets good.

I woke up around noon to the sound of wind howling around the building. On Friday, I had driven out to the TT course and had ridden with two different types of front wheels, to make sure that I would be fast, but also be able to keep the bike under control. As much as I love the Nimble Crosswind (the name says it all), I opted to go with the Aeolus 6.5’s, simply because it felt like I had more control. But that was on Friday, when the winds were coming out of a slightly more southerly direction, which made it a crosswind on the outbound leg. On Saturday, before the race, I checked Weather Underground, and the report made me shudder. SUSTAINED winds at 35mph, at 252 degrees on the compass needle. Checking the road’s direction via Google Earth, the road ended up pointing at, guess what, 252 degrees. So I was going to be racing a 1% grade uphill 9-mile out leg in a 35kt headwind.

I took a look at Hed Cycling’s site, since they have a pretty good set of pages that describe the forces on the rider in different given headwind/crosswind conditions, and with the wind roaring right down my throat, apparent wind speeds were something like 50-60 mph. So I decided to stay with the Aeolus, and try to keep my body as small as possible in the frontal surface area department.

Around 3 o’clock, maybe just after, I clipped in, got my hold, and took off. The P3 I time trial with is an aluminum version, and it has an Ergomo power meter plugged in to it, and I’ve calibrated it pretty well, so I think the data on it is sound. Last year, I’d had a good TT, but there are a few things to consider when looking at pacing a TT. The first is that your position alone will drop your Functional Threshold by about 10% if you’re not used to it. Secondly, at altitude, you can expect your FT to drop another 5-8%. So that 304w/20 yields a 289w Threshold – at sea level. Drop that by 10% for the TT position, and you get a 260. Drop it by another 7%, and you come up with a 241. So I SHOULD have known that I could theoretically hold 240-245w for 60 minutes in the aero tuck position, and maybe a 250w-255w for 20 minutes.

It didn’t quite turn out that way. I misled myself in to thinking that I was going to be the wattage-pacing king, and my first 4 minutes I was averaging a 268. It went down hill, even while pedaling uphill, all the way.

Uh, it's certainly not supposed to look like THAT!

Uh, it's certainly not supposed to look like THAT!

Wattage dropped, speed dropped, cadence dropped, ambition dropped. I got dropped (passed) by my 30 and 60 second men, and my outbound leg average speed was, kaboom! 14mph! Wow. OUCH. The crazy part was, on the way back, Everyone spun out their gears at 120 and 140rpm, hitting 45-50mph. One guy had a big old honking 58-tooth gear, and he spun out at 58mph! WOW!

This HAD to be on a return leg, because I'm in the big chainring!

This HAD to be on a return leg, because I'm in the big chainring!

I crawled back in to my hotel room, sore and dejected. CURSE THIS STAGE RACE! YOU CRUEL ELEMENTS! It took another shower, some stretching, some lotion in the saddle area, a meal and actually some beer to move on and start thinking about Sunday morning. Late that night, around 10pm, I gathered at the results sheet in front of the Limpia Hotel, sure that I was out of the running. Surprisingly, however, I was still in 10th place in the GC! I’d only lost one position! Wow! I still have a chance at this thing!

Then I remembered – the wind was there for EVERYONE. That’s why they call it the “Race of Truth”. Some people had jumped ahead, others had fallen behind, but overall, we’d suffered equally, and because I had not given up, I was still in the running. THAT was a relief! I went to bed knowing that I could certainly pull off a strong finish tomorrow, and take something home in the overall.

Interestingly, the Cat 3’s were the last to go off on Sunday morning, so we had a few more minutes to sleep in, get some breakfast, warm up, and, well, warm up. It was pretty cold! Around 9 o’clock, I was still shivering, so I went up to a lady and asked her if she had any tape. When she said yes, I had her duct tape my arm warmers to my jersey. I was NOT going to let them drop down on me!

Before the race, I’d spoken with several friendly competitors whom I admire, and since I had no teammates on the roster, I made some side deals to see if we could make something work. I was in it to preserve and possibly improve upon my final standings. I still harbored some hope that I could actually score some upgrade points. But I also wanted to help them out. One erstwhile buddy mentioned that he was going to go on an early break, and that there was one team we needed to watch out for. Sure enough, he went, and took one of those riders with him, but myself and a couple of other cyclists worked together on the outbound leg, and somewhere around 40 minutes in to the race, we merged with those two, and formed a break of about 10, and BAM, we were gone.

Some of the usual suspects were left behind, while others were in the break. There were teammates who were blocking and trying to bring us back in to the fold, but the horsepower was still present, and we winnowed it down to 7 riders as we climbed the first true obstacle, “Bear Mountain”. After that, it was like needlework. We pushed, pulled, worked together, and made gains on the pack, as we climbed and descended our way out the back road to the Observatory. It was beautiful. It was fun. But about 500m from the last feed zone, it became momentarily tragic for me.

I’m known for my solid pulls, my communications skills, and my ability to hold strong tempo, and hopefully, I’m known for holding my own on the climbs. However, today, on the second-to-last climb, which is a particularly steep 5.4% grade, lasting just about a mile, I lost contact with the lead. They just…. waltzed away. I pedaled as hard as I could, but by the time we’d gotten to the feed, they were about a minute ahead of me. And once you’re out of sight, you’re out of mind. I unconsciously backed off to set my own pace, and dithered a bit at the feed, trying to take the time to consume about 400 calories, and not remembering if I had water in my water bottle, or sports drink. Looking back, I should have had an extra 400 calories at breakfast, and an extra 400 calories earlier in the race, but once again, you live and you learn, and bingo, if you run out of fuel, even just temporarily, it’ll doom you.

Google Earth image of the final climb at Ft. Davis.

Google Earth image of the final climb at Ft. Davis.

One of the guys later said that if he’d known I was off the back, he would’ve told everyone to slow down and wait for me, but by the time he figured it out, it was too late. I appreciate that. I know I did my share of the work, maybe more, to set the break and hold the pace high, and shell some of the other riders in the break, but I didn’t know how much it meant to the others who were there, at least some of them.

Refreshed with calories, but alone, I made the final climb up to the Observatory, descended as absolutely fast as I felt I safely could, and finished in 7th overall, several minutes back of the lead 6. David Orteaga won the race – on my borrowed Nimble Crosswind! But still, I’m not disappointed. I proved that I could hold my own in a Cat 3 race, and finish strong, if not at the top, well, darned near it.

Rolling across the tape after 73 miles.

First and Second in the race moved on to Cat 2 status after the event. So did 9th and some other finishers. They’d had enough. They earned their positions, and were going where their talent and determination had taken them. Me? I’m about 22 points shy of that, and there are no real big stage races or climbing events in my future for the rest of the year. Ft. Davis beckons again next year, but if not as a ‘2’, then possibly as a 40+, though I’m not ready to call it just yet. I know that I came up just short, but I also know where I stand, where my strengths and weaknesses are, and where I need to go to improve upon this year’s result. Physically and physiologically, I know I can get there. Between the ears, however… that’s going to take more practice.

Thanks for reading – I’ll try to update you on the Lancaster Rally sooner than 10 days out from the event passing.

25
Mar
09

How well do ErgVideo 12-week plans work??

I just got this in from a client who purchased one of my semi-custom 12-week plans. It left me feeling like a million bucks, and grateful that I could help this person achieve some of his goals this winter. Maybe I can build something similar for you?

Torturer, master of pain. I must say that for the past couple of weeks my legs feel as if I were able to fly, just as you said. I sat in the saddle for the entire miserable map workout, small ring, and felt fine. I did the 37 minute hill thing, aslo in the small ring, sitting. Better RPM than the big ring, and I’m a spinner-at least I was. No way I could do that last month. I rode outdoors the past three weekends and merged into the fast bumpy training ride. The hard part is only 25 miles, but race pace, aggressive, and fun. I had no problem whatsoever. Impressive. First time in two years that it felt good and fun. And I’m still a blimp. But a stronger one. People were asking what drugs I was on. I guess I made it look easy, like the old days. I used a powertap to see what types of wattage I had to generate to keep up on two specific hills. The first is a power hill. You stand and crunch it, stay very tight to the group, and press on as soon as it’s crested. It’s just a bump, but a bump where many get dropped. The second is called the double whammy. It rises, levels a bit and rises again  But you feel it at that stage of the ride. Not steep 3-4%.  Get into trouble there and you don’t catch up.I took a look and sitting in a 53-19 I was at 415 watts the entire time.

So, seems as if I would be racing if I had my weight down 40 pounds. Certainly the training ride is as easy (for me) as it ever has been. I normmally did it after the race. Even then, I still feel better now, and the indoor workouts tell me I am stronger. I was too tired last week to do the threshold test; made more sense to do the other workouts that week. Not sure that I increased the threshold, but I am sure that it’s gonna feel easier to maintain a hard effort.

Next two weeks you have me going 5 days during the week. Ouch. I wanted to thank you, as I got exactly what I wanted. Fun workouts to get me back to keeping up, at least. How would I proceed after the last week is done? I am interested in getting another series of workouts, this time designed to maintain and improve upon what I’ve done, maybe 3-4 days a week rather than always 4. I know I could do this myself, but I would not arrange the proper mix of races, intervals, recovery. So, what would you suggest? I’d want to maximize the use of the videos that I have too.

Thanks Torturer,

Ron

Ron – you bet. We’ll talk next week, take a look at some upcoming events, set goals for your absolute and relative power, and send you further on your way. I set up the ladder – you’re the one that climbed it!

Chapeau!




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