is a long steep climb...
after a non-season and some time off the bike, here is the rolling fourteen day "picture":
ain't there yet, but Wednesday through Monday should rack up the score and put me significantly over the 50 mark.
leaving me 7 weeks to add 50ish point if I am to be ready for VOS...
hmmm....7 CTL per week seems doable...
g
14days, 13 rides and only 2 outside. Guess this is why I try to find whatever stimulation I can (CT, TA, SRMonline - I actually like all three running simultaneously)...plus a TV or PC running cycling content and now (potentially) the new hillSimulator (more on that later)...
I think I found a solution for my on-ride TA problem here and I will hopefully be riding outside like a full dork with SRM, GPS, ibike and this thing strapped to my bike recording TA data on the road. Maybe NOW I can finally get SRM to change the TA software settings to record more than 30s of TA data....
As another side note, this being the wacky gear month, I think I have decided (with much appreciated input from Coggan, Lonestar and Justin) that my original idea is the fairest way to determine the efficacy of some training tools... currently the list to test is:
Proocol to be ride ~ minutes sub-threshold @ 3 different power levels (150, 200, 250w for ex) with each tool and again with standard parts (round rings, std pedals). Compare results.
Anyone have suggestions? Sure n>1, anything else?
BTW, just out of curiousity, how many people out there really read this? A few weeks ago I turned on comments for the first time. If you read this regularly (or even sporadically), please leave a comment :D
g
I played with it one day outside before. But didn't really calibrate it well (didn't weight bike+rider+kit).
Today, almost two weeks later weather, babysitters and fate finally conviened for me to ride outside with it again.
This time I paid attention to the calibration.
I had a great ride with Jess, then dropped him off and set off on the cotton bottom/wasatch loop again. Ran into Kevin and Kerri as they were coming back from the CB. Rode north with them and again, dropped them off in the neighborhood. So kept heading north to 17th S, up o Wasatch (kinda makes watching the ibike slope entertaining!) then across the parley's overpass and down the back way between 33rd and 39th.
All in all F U N.
So here is a little tidbit of data:
SRM:
ave 162w
norm 201w
1604 kJ
TSS 155.2
VI 1.24
ibike:
ave 150w
norm 197w
1504kJ
TSS 148.8
VI 1.32
and a pic:
yellow = srm | green = ibike | orange = altitude
not to shabby... now download the cadence and HR and it is really getting pretty close. There appears to be several scenarios where the ibike severely under-reports (pedalling downhill), but give it a little slope and it really is impressive.
more to follow.
g
I have posted here before aboutTA, but this seems like an interesting application...
Andy posted this today:
And so I jumped right in. I thought the TA would also provide some insight (see plot above of my fourth and best run).
Justin went first and did well (with a peak of 1097w).
I now had a target and did my runs. I hit a nice 1215w (the best I have ever achieved on the trainer - but still about 200w less than my best ever from a CX race).
Here is a quick and dirty QA and simple trendlines...I need to clean it up to get some of the real good stuff from step 7 in Andy's post:
(btw: all images are bigger - click away!)
more to follow...data, spreadsheets etc.
UPDATE
more plots:
me:
justin:
g
This is something I have wanted to do for some time. I have begged Uli to add it, I have tracked it myself with other devices,but just now spent some time getting this to work.
Now, understand, this isn't a realtime recording of altitude within the SRM, but the ability to track, record and display in for rides within WKO+.
First, you will need a altitude device. This could be Topo! software (althought the hardest to "sync"), but better yet a on bike device (garmin edge etc, ibike, polar watch etc).
Before riding, sync the clocks to get the right start time (if you device has a time stamp for altitude.
Ride!
Afterwards, download the SRM your normal way and from WKO+, do a File > Export copy as... Select polar file (*.hrm) as the file type and save it on your desktop (or somewhere else to work from).
From whatever altitude device you have, find the starting altitude that matches the timestamp of the start of the ride. Then get the altitude data into the form of a column and make sure the units you used for the SRM file <m or ft> are used in this device or plan to convert!
Also, hopefully you are using an altitude device that allows you to control the record interval. I have used an ibike and a garmin GPS. Both of which allow me to set recording to 1s to match that of my SRM (so that one data point on the SRM data = one altitude datapoint).
Now, in excel (or you preferred spreadsheet) open the hrm file you exported from WKO+. Allow excel to convert it as Delimited -> Tab-Seperated text.
There should be some header info ending in [HRData] then four columns of data...
You will now have to perform three steps.
First, change the header line:
SMode=11011110
to
SMode=11111110
which tells polar/WKO+/etc. that there is now altitude data.
Then select the last column (the entire column) and cut an paste it over one column...leaving three adjacent columns, an empty column and the fifth column (which used to be the fourth.
Go back to where you have the altitude data and copy it.
Paste it in the new, open fourth column.
Save the file from excel, telling it to keep the original format and loose any features available to excel (excel wants to make it into a .xls file).
Then drag and drop the newly saved file back into WKO+ and viola! SRM data with the altitude info as well! (You may need to turn it on to see it in the graph view). And you can now add the altitude data as a metric on your WKO+ home page.
I hope that others find this useful as I have.
g
p.s. this doesn't take into account any syncing issues - especially with long stops etc. I have only done it so far with continuous ride files and have had good data to begin with. But with some cutting and pasting and filling in empty cells, this could be handled manually as need.
I have spent some time working on an idea lately, I will post more tonight about it...
This weekend sucked as it was freezing a$$ cold and I chose not to ride outside.
Sat was CT/Powercranks day (did I just admit to riding those?). First ride on the PC for the year and I busted out a full hour. If you have ever tried them, you would know that is difficult. I am still not convienced of the necessiity of the PC, but since I find it almost impossible to ride them in the aero position, they can't but help the TT training.
Sunday was another hour on the fixie on the rollers...I missed the group ride due to some out of town friends dropping by.
Been playing with the iBike and am pleasantly surprised with the results. Some more good weather and I will have some more outdoor rides with it. Should also make a descent aero testing tool in the coming months. I again have a trekTT frame to test against the hooker.
Oh, and hopefully the new website will be done in short order.
g
p.s. in my random parts winter spree- got my power pedals last week - will play with them soon too!
This work is licensed under a
Creative Commons Attribution-Share Alike 3.0 License.
Based on a work at
wattagetraining.com.
Program Details