November has been a cold month, colder than normal even for Wisconsin. I've done a couple of rides outdoors, but both were frigid. Temps of around 30 degrees, but with a 15-20 mile wind. Not a lot of fun. While I don't have the coldest weather gear, I do have pretty good gear. But inevitably, some extremity gets cold and you are wondering what the fastest way home is.
So I've been spending a lot of time on the CompuTrainer at Recyclist. Well, not a lot of time, but I have been making it to ride a couple times a week. Generally I get an hour in on a course that is 16-20 miles. I've been pleased with the workout get on the CompuTrainer, and so far I haven't been bored riding it for an hour or so each time I go in.
What really excites me about the CompuTrainer though is all of the data that it collects and shows you. One feature is the built in power meter. On most of my rides, I've been averaging 200 watts. On a couple, I've averaged 211 watts. What I am interested in is how I can train over the winter and even into the spring to see that number improve. How much can I improve it? 10%? 25%? I rally have no feel for what I can do because I've never trained with power before. But having that instant feedback is useful.
One of the things that I have noticed about myself is that I fatigue about 40 minutes into the ride. I can see the power I'm generating drop off as teh ride goes along. For example, early in the ride tonight, I was averaging around 230 watts. By the end, my average was 211 watts. And in the late stages, I was a lot of times generating 195-205 watts. So this tells me something, that I need to work on my muscular endurance and being able to maintain a power output for a longer period of time. I'd like to improve that average power number by becoming more powerful overall, but I also ned to improve it by becoming more consistent through an hour long ride.
I used another feature for the first time tonight. We hooked up the cadence sensor to my bike and monitored my pedal stroke. The CompuTrainer will tell you a number of things. First, it will give you splits between your left and right legs, so you can see if one is dominant. For me, I know my right leg is a little stronger, and that showed sometimes, but for the most part, I was more even then I thought I would be. Secondly, the CompuTrainer will also analyze your stroke in terms of how even and smooth your power output is during the stroke. Clearly, everyone is going to be more powerful on their down stroke and I am no exception. But it also gives you a measure on a scale of 1-100 of how smooth and consistent throughout the stroke you are. Tonight, I was averaging around a 60. I am not sure of what this number means in absolute terms. But what I can use it for is a measure of how much I can improve. Some high cadence speed drills would probably help me. If it makes my pedal stroke more efficient, that will show up in more power and less fatigue. I have more to learn about this, but I find it exciting that I have some tools to help me measure how I am performing.
I think I've rode the CompuTrainer 7 times now and have about 125 CompuTrainer miles. Its not perfect. Its not as interesting as being out on the road. You are pedaling in one plane because you never have to go around a corner or up a hill. Yes, the resistance adjusts, but its not the same as the angle of the bike changing. But at the same time, when its 22 degrees outside, I'd rather be on the CompuTrainer, and it does give me a lot of tools that I didn't have before. I want to keep up twice a week, keep varying courses, and see how I can start making some quantifiable improvements.
Wednesday, November 26, 2008
Thursday, November 13, 2008
End of the Season?
Maybe, but maybe not yet. Its been raining in Appleton for the last 3 days. No chance to get out and ride. And there is a chance of rain/snow mix through the weekend. I'm hopeful I can get a ride in on Friday, but it just depends on the weather. I did go out and do 27 miles last Sunday, when the windchill was a balmy 18 F. That was cold, really, really cold. Coldest ride I have ever done.
I have went back to Recyclist and done the CompuTrainer twice more. I did the Madeira Time Trial course (22 miles) and a course on the Blue Ridge Parkway (17.7 miles). They were both easier than the first course I did (Death Valley Artists Canyon), but easier doesn't mean easy. The CompuTrainer is still a good workout for an hour of riding. Its good for me for a couple reasons. First, it forces me to ride at a certain intensity that a lot of times on my own, I don't think I do. Second, because you are on a trainer, it forces me to pedal all the time. I have this bad habit of pedaling 15 seconds and then stopping for 5. I need to be more consistent and keep pedaling all the time.
Tuesday night I averaged 200 watts on the madeira course, and tonight I averaged 204 on the Blue Ridge course. Don't know if those are good or bad at this point, but its where I am at. I guess what I really want to see is improvement.
I've found another company that makes real life videos for the CompuTrainer. ErgVideo offers videos that look more like the Spinervals workout. A nice thing is that they are only $45 each, so not as pricey as the Real Video's from Racer Mate. I'll probably try one of these when the weather turns completely.
I'm working on my 2009 cycling goals and should post them sometime next week. Goals mean a training plan and sticking to it. Riding with a purpose and paying attention to the little things. Goals mean getting serious about the diet and actually doing your core exercises. But most of all, goals mean feeling a sense of accomplishment when you complete them.
I have went back to Recyclist and done the CompuTrainer twice more. I did the Madeira Time Trial course (22 miles) and a course on the Blue Ridge Parkway (17.7 miles). They were both easier than the first course I did (Death Valley Artists Canyon), but easier doesn't mean easy. The CompuTrainer is still a good workout for an hour of riding. Its good for me for a couple reasons. First, it forces me to ride at a certain intensity that a lot of times on my own, I don't think I do. Second, because you are on a trainer, it forces me to pedal all the time. I have this bad habit of pedaling 15 seconds and then stopping for 5. I need to be more consistent and keep pedaling all the time.
Tuesday night I averaged 200 watts on the madeira course, and tonight I averaged 204 on the Blue Ridge course. Don't know if those are good or bad at this point, but its where I am at. I guess what I really want to see is improvement.
I've found another company that makes real life videos for the CompuTrainer. ErgVideo offers videos that look more like the Spinervals workout. A nice thing is that they are only $45 each, so not as pricey as the Real Video's from Racer Mate. I'll probably try one of these when the weather turns completely.
I'm working on my 2009 cycling goals and should post them sometime next week. Goals mean a training plan and sticking to it. Riding with a purpose and paying attention to the little things. Goals mean getting serious about the diet and actually doing your core exercises. But most of all, goals mean feeling a sense of accomplishment when you complete them.
Sunday, November 9, 2008
Riding the CompuTrainer
One of the problems is always how to maintain cycling fitness during the winter months. Living in Virgina, I was able to pretty much ride year round. Sure, you would lose weekends to bad weather, but you could always get some miles in every month. In Wisconsin during the winter though, riding outdoors is not an option. I plan to resume cross country skiing this winter, but it would still be nice to get some cycling specific training in.
The Recyclist bike shop here in Appleton may have the answer. They have 3 CompuTrainers set up that you can use on an hourly basis for $8 an hour. You can also buy a 10 pack pass for $70. This link has all the details.
http://www.bicycledealer.net/indoorcycling.html
For those unfamiliar with a CompuTrainer, its a cycling trainer that is hooked up to the computer. The computer will change the resistance of the trainer based on the course you ride, so if you are going uphill, resistance will be harder and downhill resistance will be less. It also includes computer graphics that display on a monitor (or at the Recyclist, that they project onto a wall) so you see a little bit of the course you are riding. The trainer has a power meter in it, so you get instantaneous and average watts. You can ride against a friend on the CompuTrainer next to you or against a computer generated "pacer" who will ride at a constant wattage throughout the course. There are over 400 courses to choose from, everything from dead flats to rollers to climbing workouts. With these features, the CompuTrainer tries to overcome the limitations on indoor cycling--namely boredom and repetition. Anyone reading this who has ridden on a standard trainer for 30 minutes knows what I am talking about. But with the power meter and software to analyze your pedal stroke, they also provide a tool that can help you work on weaknesses--and who doesn't have weaknesses that they can't improve.
I had heard of the CompuTrainer before, but never ridden on one. And at $1600 to purchase my own, it was going to stay that way until I found this option at the Recyclist. So I made an appointment for Friday and headed over with the bike in the back of the car.
You want to arrive about 15 minutes early to get your bike set up. The first thing they do is calibrate your resistance on the trainer. Then they enter your information into the computer--your name, your weight including the bike and the average watts you want your pacer to ride at. From there, you select your course and you are off. The guys at the shop suggested a course called the Death Valley something or other, 15 miles of what looked like a rolling profile (or so they thought).
Let me tell you, it was HARD!. Several sections with grades of 13% and long sections of grades over 10% (the CompuTrainer tells you on screen what the simulated grade is). There were two hills, and when I got to the top of the first simulated hill, I was wasted. I recovered on the downhill and fought my way up the second. For the ride, my average watts turned out to be 175. Not sure if this is good or bad--but its where I'm at. I can ride this exact same course a month from now and tell if I improved. At the end of the ride, my jersey was soaked. They do have a fan blowing and towels, of which a couple were soaked too. It was a hard intensity workout. Not exactly what I was intending to do, but good in the sense that I had to work at it.
I think the intensity of the workout falls into the positive category for the CompuTrainer. In Appleton, we don't have long hard climbs like the simulated ones I was climbing. But the CompuTrainer forced me to climb those. Also, I can use the CompuTrainer in the winter to get in that hard workout once a week, so I can maintain some power through the winter. Riding the CompuTrainer isn't as good as being outside, but its better than the stationary bike or riding a normal trainer. Better than a stationary bike because you are riding your bike in the position you are normally riding in. Better than a trainer because there are some graphics to look at and because it will automatically adjust resistance throughout the course. Not as good as a real ride because nothing can compete with real scenery and because you don't have to worry about bike handling. But on Friday night when its 40 degrees and raining, it sure beats being outside and it beats riding the couch.
One of the most promising aspects of the CompuTrainer is the Real Course Videos they have released. Instead of computer generated graphics, these are actual videos of Ironman bike courses. This would make the CompuTrainer ride even more interesting because now you are looking at real scenery. I'll need to inquire at Recyclist if they have these available (they are a CompuTrainer dealer, so they may get them at a discount or included with their setup). If not, I may have to try to talk them into splitting the cost with me. Riding an actual Ironman course with actual video of the course--then I could see myself going in on a snowy Saturday and doing 50 miles. That would be great for maintaining on bike endurance through the winter.
So all in all, I'll be back, probably on Monday, toiling away on the CompuTrainer. I'm starting to put together my 2009 cycling goals, and they will include some long distance events. I'll need a strong base for that, and I'm sure the CompuTrainer will be a big part of that base.
The Recyclist bike shop here in Appleton may have the answer. They have 3 CompuTrainers set up that you can use on an hourly basis for $8 an hour. You can also buy a 10 pack pass for $70. This link has all the details.
http://www.bicycledealer.net/indoorcycling.html
For those unfamiliar with a CompuTrainer, its a cycling trainer that is hooked up to the computer. The computer will change the resistance of the trainer based on the course you ride, so if you are going uphill, resistance will be harder and downhill resistance will be less. It also includes computer graphics that display on a monitor (or at the Recyclist, that they project onto a wall) so you see a little bit of the course you are riding. The trainer has a power meter in it, so you get instantaneous and average watts. You can ride against a friend on the CompuTrainer next to you or against a computer generated "pacer" who will ride at a constant wattage throughout the course. There are over 400 courses to choose from, everything from dead flats to rollers to climbing workouts. With these features, the CompuTrainer tries to overcome the limitations on indoor cycling--namely boredom and repetition. Anyone reading this who has ridden on a standard trainer for 30 minutes knows what I am talking about. But with the power meter and software to analyze your pedal stroke, they also provide a tool that can help you work on weaknesses--and who doesn't have weaknesses that they can't improve.
I had heard of the CompuTrainer before, but never ridden on one. And at $1600 to purchase my own, it was going to stay that way until I found this option at the Recyclist. So I made an appointment for Friday and headed over with the bike in the back of the car.
You want to arrive about 15 minutes early to get your bike set up. The first thing they do is calibrate your resistance on the trainer. Then they enter your information into the computer--your name, your weight including the bike and the average watts you want your pacer to ride at. From there, you select your course and you are off. The guys at the shop suggested a course called the Death Valley something or other, 15 miles of what looked like a rolling profile (or so they thought).
Let me tell you, it was HARD!. Several sections with grades of 13% and long sections of grades over 10% (the CompuTrainer tells you on screen what the simulated grade is). There were two hills, and when I got to the top of the first simulated hill, I was wasted. I recovered on the downhill and fought my way up the second. For the ride, my average watts turned out to be 175. Not sure if this is good or bad--but its where I'm at. I can ride this exact same course a month from now and tell if I improved. At the end of the ride, my jersey was soaked. They do have a fan blowing and towels, of which a couple were soaked too. It was a hard intensity workout. Not exactly what I was intending to do, but good in the sense that I had to work at it.
I think the intensity of the workout falls into the positive category for the CompuTrainer. In Appleton, we don't have long hard climbs like the simulated ones I was climbing. But the CompuTrainer forced me to climb those. Also, I can use the CompuTrainer in the winter to get in that hard workout once a week, so I can maintain some power through the winter. Riding the CompuTrainer isn't as good as being outside, but its better than the stationary bike or riding a normal trainer. Better than a stationary bike because you are riding your bike in the position you are normally riding in. Better than a trainer because there are some graphics to look at and because it will automatically adjust resistance throughout the course. Not as good as a real ride because nothing can compete with real scenery and because you don't have to worry about bike handling. But on Friday night when its 40 degrees and raining, it sure beats being outside and it beats riding the couch.
One of the most promising aspects of the CompuTrainer is the Real Course Videos they have released. Instead of computer generated graphics, these are actual videos of Ironman bike courses. This would make the CompuTrainer ride even more interesting because now you are looking at real scenery. I'll need to inquire at Recyclist if they have these available (they are a CompuTrainer dealer, so they may get them at a discount or included with their setup). If not, I may have to try to talk them into splitting the cost with me. Riding an actual Ironman course with actual video of the course--then I could see myself going in on a snowy Saturday and doing 50 miles. That would be great for maintaining on bike endurance through the winter.
So all in all, I'll be back, probably on Monday, toiling away on the CompuTrainer. I'm starting to put together my 2009 cycling goals, and they will include some long distance events. I'll need a strong base for that, and I'm sure the CompuTrainer will be a big part of that base.
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