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CompuTrainer and FTP Testing

Al TruscottAl Truscott
in General Training Discussions

In two weeks I will do my first official EN FTP test. I did a few last season outdoors on our club's TT course, using my iBike. But I'll be doing my OS work on my CompuTrainer for the next 3-4 months. I have no idea which CT method to use for this. Of course, I have all their various software and course options. My main experience with the CT up to now has been to use ERG + software to pre-program set wattage levels and intervals, or to use the Real Course videos for CDA and AZ. Neither of those seems like the right thing to do for the FTP test.

So consider this a newbie question: how should I do an FTP test with my CompuTrainer?

Comments

  • wieczynskiwieczynski

    Al:

    First, congrads on a great race in AZ. It was fun to watch via the internet.  You should be proud.

    The way I have done it is to use the Computrainer 3D software.   I made a custom course --  32 miles long that is flat.  I reuse it for all of the tests.   The FT test is one of the few times that I use the Computrainer 3D software.  If you have problems with creating a course send me a PM and I'll send you my course.

    Geoff

     

  • manconamancona
    Posted By Geoff Wieczynski on 02 Dec 2009 08:41 PM

    Al:

    First, congrads on a great race in AZ. It was fun to watch via the internet.  You should be proud.

    The way I have done it is to use the Computrainer 3D software.   I made a custom course --  32 miles long that is flat.  I reuse it for all of the tests.   The FT test is one of the few times that I use the Computrainer 3D software.  If you have problems with creating a course send me a PM and I'll send you my course.

    Geoff

     

    I also use the 3D software for testing (but nothing else as I use the coaching software for workouts).  I just took the flat .5 loop course that came with the software and changed it to 100 laps so I never have to worry about running out of course.

     

    Based on a suggestion last year, I now race my past performance each time as motivation.  Obviously you can't do that for the first test, but on follow up tests it works well.

  • Kevin WalterKevin Walter

     You can use the coaching software for the test as well. Just use it in "SpinScan" Mode instead of Erg. That gives you an unending flat course.

  • Linda PatchLinda Patch

    For your amusement, I'll send you my custom courses I use for testing. They came from my old coach, Michael McCormack. There's some undulation in both, which I like MUCH better than a completely flat course. I also like them better than any CT 3D course I've ever tried. "Terrain" gives me a better result for some reason. I alternate and use them for every test and workout. You can see what you think.

    I'm at work, so I'll forward later.

     

  • KitbooKitboo

    Make note of what the calibration number is for your test. With each CT ride, try to get as close as possible to that calibration number (I do that by adjusting the flywheel to the rear tire) as it will affect your power readings.

  • gilliattgilliatt

     I haven't done an FTP test yet on the CT but I've been using the general exercise mode mode for my interval work and haven't had to use much past level 3 it provides plenty of resistance.  It is pretty close to a fluid trainer for resistance.

  • MikeMcMahonMikeMcMahon
    Hi Linda,

    Would you mind sending me the course you use for FTP testing as well? You can send it to mike-mcmahon@sympatico.ca.
    Thanks!

    Mike.
  • Al TruscottAl Truscott

    Thanks, all, for the direction. I think I'll start with the easiest, which is to just fire up Spin Scan. For variety, I'l see if I can build a 3D course ala Matt and Geoff. And I'll be sure to use a consistent calibration number.

  • Matt SamojedenMatt Samojeden

    Al , 

    I use the manual ERGO mode on the coaching program. I go through my warm up and then just dail up the targeted level for my test and try to hang on.

     

    I’m going to look at Kevin’s comment on using the spin scan mode – more info to keep the brain occupied!

     

    You may know all the following, but will add in these comments for other new CT users. A good calibration procedure is critical to getting consistent results.

     

    ·        I run the Rolling Resistance Calibration (RRC) Program multiple times. I target a final setting of 2.5 to 3. It does not have to be the same each ride, just in that range. ( note if you are riding a nasty hilly course your may need to go above the 3 to prevent tire slippage, but for the FTP test not an issue).

    ·        I run the RRC when I start an make sure I am around the 3 level or above, if not I turn up the tension knob a bit more. I know that as the trainer warms up the numbers will drop.

    ·        I want to make sure that the trainer and tire is warmed up and stable before I start my test. This in my view takes at least 10 min. I start my warm up process and do a RRC after 5 min, this will get the settings close for the rest of the warm up.    Toward the end of my warm up ( 10 min or more) , I will do a RRC and the 1-2 min later do it again. If the 2 readings are within .02 of each other, then the system is warmed up and stable. If not I wait a couple of more min and do the RCC again until the system is stable.

    ·        One other element that does impact the computrainer accuracy is the speed at which you ride. The sweet spot for accuracy I understand is between 18-21 mph. So I adjust my gearing to be in that range for my desired cadence.

     Matt
  • Linda PatchLinda Patch

    Matt,

    That's great advice. I was getting sloppy with the RRC. It would calibrate, but if it was 2.2 or so,  I'd let it go. I was getting watts all over the place. One interval was x, the next was y. Making sure the calibration reads between 2.5 and 3 makes everything sun like clockwork. In fact, with that calibration the CT and the PT read much closer as well.

    Tomorrow I will calibrate the RRC a few more times like you do. Ditto on needed the CT to be stable and warmed up. Very important too. Thanks for the post. Very helpful to me.

  • manconamancona
    I'm sure most folks are aware of this already, but the number one thing that helps me get consistant results with the computrainer is using the yellow home trainier tire. I highly recomend it if you do not already have one.
  • Matt SamojedenMatt Samojeden

    I second Matt on the YELLOW tire.  A quick wipe with alcohol and a pump to a consistent pressure helps takes a bunch of variable out of the picture.

  • TomCarpenterTomCarpenter
    Posted By Linda Patch on 03 Dec 2009 10:55 AM

    For your amusement, I'll send you my custom courses I use for testing. They came from my old coach, Michael McCormack. There's some undulation in both, which I like MUCH better than a completely flat course. I also like them better than any CT 3D course I've ever tried. "Terrain" gives me a better result for some reason. I alternate and use them for every test and workout. You can see what you think.

    I'm at work, so I'll forward later.

     



    Linda - I would love to have a new course as well if you don't mind sharing. tcarpent@wm.com





     

  • david waredavid ware

    I agree with Matt on the Continental Trainer Tire.  I do my tests in 3d mode.  The courses are super easy to set up...

    There is a preloaded flatcourse in the load course screen, go to it.  Down in the lap box type in the number that you want, ie 100 for a 50 mile course.  Hit the save button, name your course, do not add ".3dc"   and then save.  Voila, a new x distance flat course...  Good Luck!

  • [Deleted User][Deleted User]
    Hi. I'm new to EN and will be doing my first FTP test on my CT. This is a completely stupid question but should I do my warm-up separately and only collect the data when I do the 2X 20"?
    Thanks,
    Joanna
  • gilliattgilliatt

     x4 on the yellow trainer tire they are great

  • wieczynskiwieczynski
    Posted By Joanna Ip on 17 Jan 2010 08:34 PM

    Hi. I'm new to EN and will be doing my first FTP test on my CT. This is a completely stupid question but should I do my warm-up separately and only collect the data when I do the 2X 20"?

    Thanks,

    Joanna

    You do.  Plus you include the 2 minute recovery.  (ie. the full 42 minutes.)



     

  • manconamancona
    Posted By Joanna Ip on 17 Jan 2010 08:34 PM

    Hi. I'm new to EN and will be doing my first FTP test on my CT. This is a completely stupid question but should I do my warm-up separately and only collect the data when I do the 2X 20"?

    Thanks,

    Joanna





     

    Hi Joanna,

    I personnally collect all of the data, WU, test, and CD, by just starting the flat course and doing everything and saving once at the end.  Then I use WKO+ to create a range for just the 42' of the test (including the 2' rest in the middle as Geoff said).

    All you have to do is import the performance file from the CT into WKO and then highlight the 42' portion... it should be very clear where this is by looking at the fil.e

    Matt

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