Computrainer.......now what?
I just acquired a CT, but I'm a power naïf. Seems like one thing I need to do before I start the OS in January though is figure out a working FTP number. I looked at the wiki, but didn't seem to find much help on how to do this (maybe I'm looking in the wrong place), other than some doc's about "why" train w/power. Any suggestions you all have on how to approach power, first steps, FTP calc, etc. would be appreciated, so I can start the OS off right.
Thanks!
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Wow, that post was a format disaster. Let me restate:
Now that I have a CT. I assume one of my first jobs is to establish some working number for an FTP? I looked around on the wiki, maybe not the right place (?) about how to do that, but didn't really see it addressed. Any suggestions on how to prepare for my January OS so that I can implement the plan using the power goals would be appreciated.
Thanks.
In the wiki, there is a Pre OS Training Program.
http://members.endurancenation.us/Resources/Wiki/tabid/108/Default.aspx?topic=OS+Pre-Training+Guidance
If you are asking about how to get a FTP number to configure your bike zones, take the classic EN FTP test. Warm up for at least ten minutes with some spinups, then ride 2 x 20' as hard and evenly as you can with an easy rest interval of 2'. Use WKO+ to select the 42' workout and give you a Normalized Power number. That's your FTP. log into the EN Data Tool and plug in this number in the Tests >> Add Bike Test menu. The Data Tool will configure your bike training zones for your training program.
Best wishes,
Elly
I personally use the 3D software for testing and I simply edited the flat loop course to extend it to something like 100 laps or 50 miles. This way I will never run out of course and it is just a prefectly flat course. I then named the new course FTT and I only use it for FTT testing.
Warm up using that course, then stop and save. Now start over for the test. As Elly said 20' hard, 2' really easy, 20' hard, then stop and save. With the 3D software it will tell you the NP for the 42' on the screen so you can see that the entire time and right at the end will be almost exaclty the same as you see in WKO.
You do want to learn to use WKO though and should load the file in there to review it.
For future tests, I like to race my pervious performance and then I select the last time I road the FTT course. This way I am always racing myself and my last test for encouragement to improve.
For workouts, I like to use the coaching software and erg files so the workout is pre-programed. There is a website that will do this for you: http://63.134.234.143/tri/erg.asp
Thanks guys! That helps tremendously.
Kind of curious Matt, is there any specific reason why ou prefer the 3D mode for the FTT? Do you use the metal man set to your previous FTT performance for motivation? Again, I use Manual Erg for FTP testing and I tend to use the resitance as a carrot to try and keep me going, i.e. if at any point I'm not entirely miserable I step up the wattage another 5 watts, and continue to do this until I absolutely can't step up or feel that I can't even maintain the current level. Once you have a pretty clear idea of what your FTP is, again I simply set 5-10 watts higher and try my best to hold it.
As for general CompuTrainer advice, make sure you are calibrating it! I usually only calibrate it once after 10+ minutes but I also plug my Quarq's power into WKO rather than the CT. When I plug in the CT power I'm a little more anal about calibrating it and usually will do rolldown tests at 10, 15 and during my rest interval(s) on longer rides. What else, ErgVideos are fun and can be a really decent workout, but are not always ideal for doing EN style workouts just because you are more along for the ride rather than setting precise interval durations, although the editor does give you some control over that. Real Course Videos are cool again, but I find that there really is only so much you can do to make indoor riding entertaining. I have never been able to sit through much more than 1.5 hours of an Ironman RCV before finding myself entirely bored.
Even with something as fancy as CT, I still count my lucky stars that the EN workouts are designed to get you in, kick your *** then get you on your way again, despite all of the fancy 3D and video functionality I still wouldn't say I enjoy spending any more time than I have to on the CT.
Exactly. Rich suggested racing your previous performacnce a few years back and I tried it and it worked well. Very motivating to race your old self and know you need to beat yourself to improve. FTT is the only time I used the 3d software now. I don't like using manual erg as I feel that I should control the effort during an FTT not the CT...just personal peference here, not testing or reasoning behind it.
For workouts I am exactly the opposite. Like you all my workouts are in coaching software and but I use an erg file so I can't make up an excuss on why I should go 5 watts higher or lower today. When left to my own judgement I tend to overachieve early in the OS only to blow up later. Erg files keep me on track.
I make my files for 4 weeks at a time and then they are set. When the morning workout comes at 5AM there is no thinking and no chance to change the workout, just get on and keep the pedals moving until the workout is over.
I'm glad you mention the calibration. I do the roll down calibration at 5' and 10' into my warm and also during rest intervals as well. It can drift a fair amount over an hour or so and therefore I like to make sure it is accurate.
I actually rely on CT watt all OS, as I do 100% of my rides there. When spring/summer come I still do at least 1 workout a week on the CT, but I then rely on my Quarq as my PM for consistancy.
Great discussion. Couple things I would agree to and add:
X2 on Matt comment about ERG controlling thing. I tend to push too much and then burn out. ERG mode is relentless.
X2 on calibration. It is super important to do this. I always do this toward the end of the warm-up. If you're off during the warm-up by 15 or 20 watts it isn't a big thing. But if you're off during the 'work' part of the workout you will die!
Trever: Which ERG software are you using? I use CS 1.6. I was wondering if there was a more recent version. Or better software. Mine stinks of MS-DOS!
Also, what OS program are you guys on? I think Matt is on Advanced. The reason that I ask is that I have softward that creates the ERG templates. I build the files the upcoming week before (watching football). I have software that will create files for multiple atheletes at their FTP. If you PM me I can email you guys the workouts if you are on NovOS intermediate plan. It would take me no extra time--I do this for one other ENer already.
CS 1.6 is still the latest released CT software. Racermate has said that they are going to release their first big software update in years before the end of the year, called Racermate One. You can check it out at: http://www.racermateinc.com/news.asp?Newsid=166
No updates in a while though about when it will actually be released. As for the plan, I'm on Advanced as well, whether or not I should be is different story. Appreciate the offer though, I'm going to play around with the Erg file generator today I think.