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Friday, January 31, 2014 11:05:08 AM(UTC)
So a few weeks ago I saw a DC Rainmaker post about Moxy Monitor and then an update from PerfPro stating that I can now display / analysis SMO2 data. So I picked up a few of the devices to see what the fuss was all about. I must admit the data looks really cool, but so do the Northern Lights, so I am not too sure about what it all means. I have one athlete that I have kept the monitor on all week and can see some pretty cool information. When is she recovered, when her muscle oxygen is depleated, when she is warmed up. But other than that I have a very elementary understanding of what I am seeing. Has anyone else started looking at this data?? Any thoughts on this??
TrainingPeaks Spell Check
Saturday, December 14, 2013 1:39:40 PM(UTC)
Anyone find a solution on how to do a spell check using Chrome and TrainingPeaks Adobe Flash Player entry points. I hate having to type responses in Word, spell check, cut and paste to TrainingPeaks.
What does 'highest power output' mean?
Tuesday, September 25, 2012 3:44:35 PM(UTC)
A question has been brought up to me several times when talking about
'highest power output'
in regards to an interval.
I am a little confused what power range I was looking for – what does
'highest power output'
mean? After consulting my Chris Carmichael's
, which described the power interval as '
' which didn't give me the specific information I was looking for either. I wanted to know what power range I was supposed to hit. So next I went to Hunter Allen/Andrew Coggan's
book, I didn't find the power interval, but I did find a chart that showed that Power Level 6 intervals could range from 30 seconds to 3 minutes. So I assumed that I needed to shoot for Power Level 6 for my 2 minute intervals. So fast forward, interval 1, set 1, I couldn't hold level 6 for very long and stopped after I couldn't hold level 6. I stayed at level 6 as long as I could, then as my power dropped, I just kept the pressure on as hard as I could without regard for the power level number. So what does “
highest power output”
So when we talk about ‘
highest power output’
this takes a little art (perceived exertion) on your side until we have the science (data) to really fine-tune power numbers. In other words, your workout effort answers the following question: “What is the hardest effort I can do for the allotted interval time? So if I said, Zone 6, we don’t know if you could hold Zone 6 for 2 minutes, but this also gives you a feeling of what you can handle. If you are in a race in which you are trying to bridge to a break away, you may or may not know if you were ‘on the rivet’. These types of exercises help you determine (
RPE - Rated Perceived Exertion
) of what you can handle. Also, by time you are on the 2nd set of intervals and are on the last 2minute effort, you may only be able to hold Zone 4. This is not a failure but possibly a success, especially if you can then maintain your ‘
’ zone and not go to AR to recover.
So to control the ramp up. Start in an easier gear; get your cadence to 90. Once the cadence climbs to 95-100, then shift to the next higher gear, start building the cadence to 95-100, repeat until you are in zone.
Learning to do these is a skill all into itself. Remember the spirit of the ride, this is to simulate ‘
’. So you are going along at endurance pace. Then there is a need to surge, could be a break could be a great opportunity. Takes about 15-30 seconds to get up to speed and power, cadence is climbing, hold the maximal power (the most you think you could do for 2 minutes) then recover (at endurance) for three minutes. Repeat this surge for the assigned number of intervals. Then rest for 8 minutes. Time to go again, do another set.
How do I increase my VO2 Max?
Tuesday, September 25, 2012 3:04:54 PM(UTC)
How do I increase my VO2 Max?
Whether your training plan is developed based on periodization or to target specific systems we have all found ourselves knocking out 3 to 5 minute efforts to help build our VO2 Max or commonly called “big aerobic engine”. So what is this beast and how do I increase it?
VO2 max (
maximal oxygen consumption
) is the maximum capacity of an individual's body to transport and use oxygen during incremental exercise. In cycling, many coaches and athletes consider this the gold standard test. Biologically we talk about this because it is a good way to quantify the body’s ability to generate ATP through aerobic metabolism. I could go on and talk about all of the science behind this but, since we have all already bought into the concept… how do I increase mine?
According to Hunter Allen and Andrew Coggan’s book,
Training and Racing with a Power Meter
, VO2 max is the area that lies between 106 and 120% of our Functional Threshold Power (FTP). At this level, most people can maintain between 3 and 8 minutes effort, thus why most intervals for VO2 Max all within this range. In racing, this effort is normally maintained on the lower end of 3 minutes then the higher 8 minute. So for the purposes of intervals, increasing to maximum repeatable power at 3 minutes becomes the objective.
The intervals that I prefer are those that follow the principal of Intervals to Exhaustion (for more information p73 of Allen/Coggan “
Guidelines for Optimal Intervals
”). Basically, we know that an effort of 106 to 120% is necessary to stimulate change in the VO2 Max System. I like doing a 3 minute on 3 minute recovery routine. The important thing to remember is that you are supposed to ride as fast as you can for a period of 3 minutes (but not faster than you can repeat it a several times). In the past I have seen power files marked where the athlete had massive power to begin, dies after 2 minutes but the three minute average is over 106%. This was actually an Anaerobic Capacity workout with recovery not VO2 Max. During the three minutes the power should not drop significantly, pacing strategy is necessary.
So Intervals to Exhaustion, the athlete goes out and begins to execute 6 efforts at 3 minutes with 3 minute recovery. These efforts should be somewhere between 106 and 120% of their FTP. Once they have a repeatable number it should be noted. Assume that the athlete’s FTP is 200. Their efforts should be between 212 and 240 watts. For VO2Max, the athlete should stop the intervals once they (continuously) drop below 212 watts. If they continue to work but producing efforts of only 195 or so, they are working below the intensity needed to simulate the VO2Max Intervals.
After they have successfully complete the first 6 efforts, I have them rest / recovery for about 10 minutes and then move onto a second 6 intervals. If they execute 2 sets at greater than 106%, a good warm-down is called for and I recheck to see if I should have adjusted their FTP.
If you are interested in other VO2Max efforts, drop me an email and I am more than happy to share
Creating hardbound workout book
Wednesday, September 05, 2012 9:46:04 AM(UTC)
I have created a bunch of workouts in my TP account and was thinking about printing each one and then putting them into a binder so that I would have a quick reference when away from the internet and also a way to check my work.
Does anyone know how to print your workout library so it gives you a clean, one page per workout print?
Thanks in advance.
New Workout - Custom Label
Tuesday, June 05, 2012 8:33:11 AM(UTC)
When adding a future workout / day off, the label on the date states, Day Off and under it Custom. But I did not select Custom button, I selected the Day Off button. How do I keep trainingpeaks from adding "Custom" to the bottome of the view field in the calendar?
Secondly, in the past I ahve either used "Other" or "Custom" as a selection to put general information to an athlete. For instance if I wanted to describe what the upcoming weeks goals or guidance would be. TP normally adds a grey box with the information. If this the best way to do this or has someone come up with a better solutuion or standardization?
Merging Workout and Planned workout
Wednesday, May 23, 2012 8:31:28 PM(UTC)
Sometime when I upload to training peaks it does not attach my file to the workout. So I get a red box showing a missed workout, and a grey box that says "custom" with the workout. Is there a way to move the grey box to the read box so that the files is then attached to the workout. (normally only happens if I am way off on the workout i.e. Active Recovery but I ride for 4 hours instead of 1).
TP metrics to WKO+
Wednesday, May 23, 2012 8:51:49 AM(UTC)
Anyone figure out how to get trainingpeaks metrics to sync with WKO+.
I have a withings scale that I use each morning that grabs body weight and %body fat and sync with trainingpeaks. Then I go do a workout with Garmin 800. When I upload to trainingpeaks and then download to WKO+, the weight field in WKO+ is whatever I have entered on the main athlete page. Is there anyway to have the daily weight measured in trainingpeaks metrics to change the weight in WKO+ so I have a more accurate watts/kg?
Thanks in advance
Friday, January 20, 2012 11:49:57 AM(UTC)
I have two questions regarding template builder.
1.) I figured out how to do reps with duration but if I want to setup 4 x 5 min with 2 min RBI, how do I add the RBI. I cannot find a field in the Add or edit exercise set to add the rest between intervals.
2.) Power Zones.
I went into the setting for my coaching account and found Account Settings, Default Zones, the tab for Power Zones. I selected 6 zones and labeled them AR, END, TE, TH, VM, and AnC.
Then under the athletes settings. Went to their Power Zones and hit reset to Coach's zones. It was not the same labels but AR, AeT, Temp, LT, AeC, AnC.
Then under the Template builder, Power Zone I have 6 other options which are the sames as that under the Athletes settings. If I select ANY of them it adds a power range of 0-65535.
What I want to do is setup 6 zones in the coaches settings to correspond with Andy Coggan calculations (same as i use in WKO+). Then I want to be able to apply those to the athlete based on their LT.
And finally build a workout based on Power Zones so that if I apply this to any athlete the numbers are correct.
What am I doing wrong?
Thanks in advance
Custom Chart across all Athletes
Wednesday, January 18, 2012 9:35:08 AM(UTC)
Outstanding, that is exactly what I wanted to do!!!
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