Computrainer & SpinScan
I recently purchased a computrainer & love it. I'm reviewing the spinscan function and wondering how much emphasis I should place on the numbers and graphs.
I'm split pretty evenly between my left & right leg and general my spinscan numbers are in the low/mid 70's - a little lower when I'm in the aero bars and/or pushing hard.
I've played around with my pedal stroke and can even out the spikes & increase the numbers (both spinscan & watts), but I'm wondering whether its worth consciously working on improving the numbers or whether to accept they are just what they are....
Thoughts/comments/advice? Thanks....
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Comments
I agree with Tom. I would focus on the watts.
Andy:
If you are in the 70's and showing a good balance between right/left leg it does not sound like you have any issues with pedaling efficiency. Like the others said, I would just focus on watts. I am running the CT in coaching software manual erg mode all the time and don't even see spin scan data anymore.
Hi Andy and others,
FWIW, my old coach, Michael McCormack (2x IMCA winner) is a big proponent of using spinscan. Personally, I have found it extrememly useful working it in the ways Michael outlines. His treatise on spinscan is below. Thought it would be useful all to consider this POV, or not.
SpinScan for Computrainer
Spin Scan
We are going to be utilizing the SpinScan feature of the Computrainer for many of our workouts. Efficiency is one of my basic training principles, and SpinScan can be an important efficiency tool.
When I first became acquainted with Spinscan, I found that I was in for a surprise. People that have cycled with me will tell you that I have a smooth, efficient pedal stroke that allows me to lock into a groove and wreak havoc on the roads. Imagine my shock when the Spinscan feature portrayed the following:
· a very ugly bar graph representation with conspicuous dead spots
· a poor overall efficiency #
· a very distorted right/left leg power distribution
Despite my initial dismay at the state of my heretofore imagined good pedal stroke, I was also excited about the obvious room that I had for improvement. Furthermore, I had been complaining for much of the season that I didn’t feel “at one” with my pedal stroke, but I had dismissed the notion when I consistently found myself producing top cycling splits. My excitement was all the more piqued when I would close my eyes and hone in on that sweet spot pedal stroke and see that this good sensation was confirmed by Spinscan.
Primary Spinscan Features
Power Distribution/ Right leg versus Left leg
As the name suggests, this feature measures your power output percentages for right and left legs. You should be striving for a near 50/50 power distribution. This may vary somewhat but the range should be not grow beyond a 2-3% differential and you should not see yourself consistently favoring one leg versus another.
In some cases, a power discrepancy can be attributed to a strength discrepancy. However, I find that a power imbalance is more often the result of improper positioning which causes the rider to develop an asymmetrical pedal stroke.
Spinscan # or Efficiency Rating
In gobbledly-gook terms, this number is derived from dividing the average torque by the maximum torque and multiplying by 100. In more useful terms, it can be said that we can all become faster cyclists by improving this number, located in the middle of your screen. You should be striving for minimally a mid-60s efficiency rating. It is not unreasonable to strive for efficiency ratings in the 70s.
Bar Graph
The bar graph divides the 360-degree pedal stroke in to 15-degree segments. The first bar represents the pedal stroke beginning at 6 o’clock position and then works around the face of the clock. Thus, the first 3 bars represent your pedal stroke from 6-9 o’clock.
The shape of the bar graph will give you a colorful visualization of your efficiency. Extreme peaks and valleys will forewarn you of a poor efficiency rating and point to the location of your dead spots.
Cyclists with especially poor pedal strokes will have portions of the graph which do not register at all. In effect, these wayward souls have complete dead spots in their pedal stroke. All of the strength and threshold training in the world will be wasted on these cyclists until they first learn how to reference more of the pedal stroke.
SpinScan mode or Window should be used for all EA, PE, and MP workouts. Your warmup should be done either in SS mode or on an easy rolling course while using the SS Window.
Here are some ways to begin experimenting with SS:
· observe yourself at varying cadences; 85-120
* as you work on pedaling efficiency, your goal is to improve the cadence range of your efficiency
· play with the PE 1 technique drills and single leg emphasis
* you should not have to shift in the saddle when doing these drills; having to shift around usually suggest improper saddle height
· shift around slightly in the saddle and observe changes in your #s
· contrast aero position #s with sitting on the uprights
*many people see their efficiency plummet when they assume the aero positon; no wonder that when riding on the roads they tend to ride on the drops! A clear indication that position needs to be addressed
· when doing EA workouts, observe your SS #s when you tire
· close your eyes and imagine a perfect pedal stroke and then look and see the graph
· contemplate subtle changes in position that might allow for a better SS #
*saddle height
*fore/aft position
*stem length
· contemplate muscle tightness areas that are inhibiting a more efficient pedal stroke
· play with varying the angle of your foot and consider how cleat position might affect your pedal stroke
I think many of you will find that your perception of what you are doing is very different from the reality that the SS presents to you in real-time. It will take time and practice to understand the diverse factors that affect your pedal stroke and its efficiency. The heightened body awareness that this tool provides is very exciting to me, and should be to all of you.
You may be frustrated during certain sessions, but it is interesting how from one session to the next, you seem to magically improve. Try and grasp those sensations which correspond to an efficient pedal stroke so that when you go out on the roads they are more easily referenced. Remember, we go fast not by going hard, but by being smooth.
When do I use Spinscan?
Always!
Warm-up using Straight Spinscan Mode
Begin in an easy that you might use on a flat and over the course of 10-15’, gradually raise cadence to 100+. After several minutes when you have begun to loosen up, begin to focus on the bar graph and SS # and begin to reference your pedal stroke and strive to align its various efficiency variables.
Once the pedal stroke is feeling comfortable, perform several 15-30" spinups in focusing on efficiency throughout. Your objective over time in this simple warmup should be:
- to raise the upper cadence where you can comfortably settle
- to raise the spinup RPM that you can reach efficiently
The next part of my warmup consists of Variable Gear Spinups. These are
simply brief 20-40" intervals using progressively bigger gears which you
spin up from 90-105. I work my way down the cassette and only move on to a
bigger gear when I feel that I have "dominated" my current gear. Recovery
is in an easy gear.
You might play with what I call "linear progressions" where you increase
cadence in a straight-line. This forces you to be smooth and establish a
groove. These spinups can be part of every warmup and can also serve as
standalone workouts when you don't want to go very hard but want to do
something more constructive than simple active recovery. By following either of these simple routines, I have seen myself improve in two fundamental areas:
· my cadence range while remaining efficient
· the spectrum of gears in which I can pedal efficiently
Warm-up using Spinscan Window on a Gently Rolling Course
You can also choose to do a warmup while using the spinscan window feature on a course, preferably one that does not have extreme grades. I have made up my own course that rolls from –2% grade to as high as 3% grade. Initially, the course grade changes are subtle, from –1% to 1%, but they expand as I continue to get loosened up.
You can use the course to do much of the drills that I listed above. For example, on the downhills, see if you can expand the upper range of your cadence. On downhills, let cadence drop and practice being efficient at lower cadences. Reference the fixed wattage workout and target a constant wattage as another exercise in pedaling efficiency.
Bottom-line is that all of these fundamental pedaling exercises are critical to your improving as a cyclist.
Oh no! What do I do when I am out on the roads and don’t have Spinscan?
When you hit the roads, remember to focus on applying the smooth pedal
technique that you have so diligently honed while using with the CT. The same pedal
stroke that works for you indoors will also work best on the roads. Don't
let group dynamics or lack of concentration distract you from developing
good pedaling habits in the environment where you will ultimately compete.
Again, we go fast not by going hard, but by being smooth.
Strength Workouts (ST)
For many of your ST workouts, I will ask you to use Spinscan and to effect a grade by pushing the +- buttons on the hand control unit. You then you combine the prescribed cadence with the appropriate gear to generate the prescribed wattage. Observe you SS #s to make sure that you are pedaling efficiently.
Power Speed Workouts (PS)
For these workouts you will either be riding a course using SS window feature, or simply using Spinscan mode.
Enhanced Aerobic Workouts (EA)
Use straight Spinscan mode. Occasionally, you might be asked to vary the grade at which you perform an interval in order that cadence might likewise be varied.
Pedaling Efficiency Workouts (PE)
Use Spinscan mode
General Course Riding
Use the Spinscan window feature.
Linda - thanks for including the notes - very useful.
Based on the feedback, I'll look to incorporate some of the drills into my training, but not get too hung up on the numbers etc....