the look out honey coz im usin technology aka the garmin/powertap/srm thread

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white folks
white folks's picture
the look out honey coz im usin technology aka the garmin/powertap/srm thread

get in here motherfuckers. this ain't no unibomber, bitches!

so i know it's cx season and i'm a couple beers deep as we speak, but i wanna know who's with me for some antisocial winter training. some deer antler spray trainer sessions. some home run derby, highscore shennanigans. some get-burnt-the-fuck-out before road season even starts goodtimes!

j/k i havent even read the coggan book yet, but lets bench race anyfuckinways

Fri, 09/16/2011 - 00:40
1percenttruck
1percenttruck's picture

hoo boy, a power thread.

i predict you will need one of these:

in about 3 pages.

Fri, 09/16/2011 - 00:54
NOVELTYNAME
NOVELTYNAME's picture

FU dug an yr flashytap you rode in on

"Folks want options!"

Fri, 09/16/2011 - 01:28
rhys
rhys's picture

We having a gramin outputs thrad? I vote a max cadence comp. I think it would be easiest to judge. Also FU with your northern hemisphere timings, I could have used this motivation to train during my winter which has just ended.

Fri, 09/16/2011 - 02:46
white folks
white folks's picture

^well you can post your race data here.

honestly i had to have someone else get the power function to work. i'm pretty clueless

distracted by ass pain

Fri, 09/16/2011 - 10:52
aerobear
aerobear's picture
(Reply to #5)

rhys wrote:
We having a gramin outputs thrad? I vote a max cadence comp.

Except those things read wrong allll the time. I would trust my old wired cateye way over my garmin for something like that. Too glitchy.

crowding wrote:
Every time i eat Dick's I just wind up disappointed that I'm not getting In-n-Out.

Fri, 09/16/2011 - 11:15
Larry Winget
Larry Winget's picture

Lollin' at thread title.

The Pitbull of Personal Development®

Fri, 09/16/2011 - 11:19
aerobear
aerobear's picture

god he is an ugly mother fucker

crowding wrote:
Every time i eat Dick's I just wind up disappointed that I'm not getting In-n-Out.

Fri, 09/16/2011 - 11:23
white folks
white folks's picture

u crazy babby. thats what a real man looks like.

hey i think my set up is messed up. i get 275-300w just cruising up ankeny at 16mph

wtf mane

distracted by ass pain

Fri, 09/16/2011 - 14:15
halbritt
halbritt's picture
(Reply to #9)

truckdoug wrote:
u crazy babby. thats what a real man looks like.

hey i think my set up is messed up. i get 275-300w just cruising up ankeny at 16mph

wtf mane

What's the grade and what do you and the bike weigh? It's not particularly hard to put down 300W for a few minutes. It is particularly hard to put down 300W for an hour.

...shift like jesus making one set of footprints in the sand in your time of need

Fri, 09/16/2011 - 14:45
white folks
white folks's picture

well i did the calibrate function on the garmin, but i have no idea what the protocol for the PT is. so i just spun the wheel and the garmin beeped and said calibrated. lulz. we'll see if that changes.
yeah it was a pace i could ride all day. i was taking it easy on my way to acupuncture :/
something is a miss in techno-town

also none of the 6 or so HR straps i rustled up jive with the garmin.
whats a cheap ant+ HR strap? i heard something about bontrager?

distracted by ass pain

Fri, 09/16/2011 - 15:00
white folks
white folks's picture

ok yeah its workin way better now
this is my morningtimes, pre-work course
ignore the HR and cadence, i think my garmin was picking up my broski's signals
http://connect.garmin.com/activity/114834116

distracted by ass pain

Fri, 09/16/2011 - 19:00
akasnowmaaan
akasnowmaaan's picture

Anyone want to buy a Garmin 305?

bork bork bork

Fri, 09/16/2011 - 20:02
halbritt
halbritt's picture
(Reply to #13)

truckdoug wrote:
ok yeah its workin way better now
this is my morningtimes, pre-work course
ignore the HR and cadence, i think my garmin was picking up my broski's signals
http://connect.garmin.com/activity/114834116

Says I don't have privileges to view.

Coggan book has the test protocol. Should probably get on that soon. Once you have the power meter dialed, you'll want to sort out your performance management chart, which means you'll be using the power meter to track your training volume. All the Garmin software is pretty much bunk for training with power. It's neat, shows you averages and shit, but is pretty pointless. You could spend money or maybe get a bro-deal on WKO+ or use Golden Cheetah, which works well. Learning curve is kinda steep on either. Golden Cheetah is free and runs on Mac if that matters.

...shift like jesus making one set of footprints in the sand in your time of need

Fri, 09/16/2011 - 20:14
white folks
white folks's picture

oops i forgot to unlock it.
i found the coggan book online awhile back, but lost or forgot to bookmark it
link anyone?

i figured the learning curve would be steep, so i have the shit now to play with and figger out before real training this winter starts

distracted by ass pain

Fri, 09/16/2011 - 20:19
rhys
rhys's picture

Which power meter do you use for your gramin? I've been thinking of getting one. *shrug* my garmin is pretty reliable and never spikes etc.

Fri, 09/16/2011 - 21:00
white folks
white folks's picture

powertap pro +

distracted by ass pain

Fri, 09/16/2011 - 21:51
halbritt
halbritt's picture
(Reply to #17)

truckdoug wrote:
oops i forgot to unlock it.
i found the coggan book online awhile back, but lost or forgot to bookmark it
link anyone?

i figured the learning curve would be steep, so i have the shit now to play with and figger out before real training this winter starts

I'd suggest just buying the book. It's not that expensive and is nice to have around.

I think I wrote a wall of text about performance manager in the training thread. Basically, it's just a good way to measure training stress so that you can progressively increase dosage, kinda like adding 5lbs to your squat every workout. Anyway, what you can do now to prepare for that is to record each training ride and save the file. This will give you an accurate starting point when you first start using the software.

...shift like jesus making one set of footprints in the sand in your time of need

Sat, 09/17/2011 - 03:07
rhys
rhys's picture
(Reply to #18)

truckdoug wrote:
powertap pro +

Expensive? I was really psyched to hear about garmin's pedal thingy, but terribly un-psyched when I heard about their proprietary pedals.

Sat, 09/17/2011 - 06:49
white folks
white folks's picture

well not too expensive. i did the 3.5 deal so the hub came to $460. i was also considering the pedals until i saw they'd be $1300ish for shop bros. i like that you can track power by individual leg. thats cool.

heath, gotcha.

distracted by ass pain

Sat, 09/17/2011 - 10:42
halbritt
halbritt's picture

Yeah, all the pedal thingies were vaporware for the longest and were supposed to have been a competitively priced alternative to existing products. Guess that didn't work out. I imagine that development costs were higher than anticipated.

They do have some cool features, though. They'll work really well for track cycling.

...shift like jesus making one set of footprints in the sand in your time of need

Sat, 09/17/2011 - 11:55
aerobear
aerobear's picture
(Reply to #21)

truckdoug wrote:
whats a cheap ant+ HR strap? i heard something about bontrager?

I don't think the bontrager one is any cheaper than the garmin one but i can find out how much it'd cost me if youre interested.

crowding wrote:
Every time i eat Dick's I just wind up disappointed that I'm not getting In-n-Out.

Sat, 09/17/2011 - 12:11
halbritt
halbritt's picture

Dougie, I'm going to go on record as saying you don't need HR. It's pointless if you have power. Save your pennies for the Coggan book, it'll be more of a benefit to you.

...shift like jesus making one set of footprints in the sand in your time of need

Sat, 09/17/2011 - 15:48
white folks
white folks's picture

i emailed trainingpeaks to see if they kick deals to lbs bros, but my money is small right now so i'll start messin with GC and see whats good.

i would like to track HR as well, so if i can get a HR strap that works awesome, if no fuck it.

distracted by ass pain

Sat, 09/17/2011 - 21:10
CheshireCat
CheshireCat's picture

I'm gonna go ahead and disagree with a caveat.
Hr is very useful for a total type A whackjob like myself. It tells me without fail when I am overdoing it.
When my hr is pegged at 180 and I can't sustain my wattage it's time to pack up and head home.

My hr also tells me when on a gven week I've overdone it, when I look at both it and wattage. It also tells me when my disease is acting up. My hr will go sky high perceived effort is lower than it should be and wattage is usually 20-30% less

Hr is interesting over the long term, although IMO useless for training. Far too variable. Curretly studying CV system.

Also... Any of you PT bros wanna help me put together a study? I'm building a research project on genetics and wattage. Might need a blood sample. Your epo usage is strictly confidential and private. Same with usage of shitty Oregon coke and Or good Canadian pot.

-is a cat
-is a REAL doctor!

Sun, 09/18/2011 - 00:30
halbritt
halbritt's picture

Okay, you're right about HR indicating a state of overtraining.

...shift like jesus making one set of footprints in the sand in your time of need

Sun, 09/18/2011 - 04:05
CheshireCat
CheshireCat's picture
(Reply to #26)

halbritt wrote:
Okay, you're right about HR indicating a state of overtraining.

i just felt like being contentious, really, though.

HR, for me, is merely a good indicator of when I'm overdoing it and about to blow up. power is amazing and once you start using it you really wonder how you ever lived without all that sweet precious data.

it is to training what the xray was to medicine.

-is a cat
-is a REAL doctor!

Sun, 09/18/2011 - 14:33
halbritt
halbritt's picture

Milin, I'm wondering if you ever got your PMC dialed? TSB should have also been a good indicator of overtraining.

...shift like jesus making one set of footprints in the sand in your time of need

Sun, 09/18/2011 - 23:06
CheshireCat
CheshireCat's picture

negatory. never really got an indication about that. My base is crap this year. training is sporadic i.e. when i don't have exams which is like one week a month that I can really get on it. gonna be off all october though...

-is a cat
-is a REAL doctor!

Mon, 09/19/2011 - 02:09
halbritt
halbritt's picture

If you wanna sit down some time and go over how to use GC, I'm game to help.

...shift like jesus making one set of footprints in the sand in your time of need

Mon, 09/19/2011 - 15:37
Larry Winget
Larry Winget's picture
(Reply to #30)

CheshireCat wrote:
HR, for me, is merely a good indicator of when I'm overdoing it and about to blow up.

I've considered getting an HRM for cross because I feel like I tend to underdo it when racing. When I'm really cooked I can't handle a bike to save my life (not that I'm very good at it to begin with), but I don't quite know where the line is.

The Pitbull of Personal Development®

Mon, 09/19/2011 - 15:47
white folks
white folks's picture

YMMV, but i found going by just HR to be immensely frustrating. varies way too much. you'd need a year of data to make any sense of it.

here's another little morning ride i like to do. riding partners are both about 20lbs less than me, so this effort cooked me pretty good. cracked up on one of the kickers
http://connect.garmin.com/activity/115845419

distracted by ass pain

Wed, 09/21/2011 - 16:44
Larry Winget
Larry Winget's picture

The Pitbull of Personal Development®

Wed, 09/21/2011 - 18:25
white folks
white folks's picture

so i got the coggan book and dl'd golden cheetah. holy shit im so confused. what a learning curve!

distracted by ass pain

Wed, 09/21/2011 - 23:00
white folks
white folks's picture

did my first ftp test today. i tried to aim for 275w and stick it, but i was all over the place. plus that might be a little low as i had plenty of gas left to get home
damn, pacing yourself is hard
http://connect.garmin.com/activity/116515959

distracted by ass pain

Fri, 09/23/2011 - 18:20
white folks
white folks's picture

so, im the only one messing with power these days?
what did i miss the next tarck thing? i thought it was powermeters?

distracted by ass pain

Fri, 09/23/2011 - 23:09
yonderboy
yonderboy's picture

I was going to train with powar this winter, but I decided a nice, healthy dose of HTFU might work better.

I might still get a PowerTap if I get a raise sometime this year. (More likely a PITD, instead)

Fri, 09/23/2011 - 23:32
ryker

truckdoug wrote:
so, im the only one messing with power these days?
what did i miss the next tarck thing? i thought it was powermeters?

it was supercommuters. and fenders.

Fri, 09/23/2011 - 23:50
aerobear
aerobear's picture

doug
www.strava.com

lulz
everywhere has a 'segment' where you can race people without even knowing it
after not logging in for like 6 weeks, theres all these new "segments". my fave is "legacy hill".. the "uphill" part of vancouver, which is 17' of gain.
i'm killing it on that section.

crowding wrote:
Every time i eat Dick's I just wind up disappointed that I'm not getting In-n-Out.

Sat, 09/24/2011 - 00:28
white folks
white folks's picture

lulz. im not tryna race anyone i just need help navigating GC. shit is hella confusing

distracted by ass pain

Sat, 09/24/2011 - 01:02
white folks
white folks's picture

fu babbay

distracted by ass pain

Sat, 09/24/2011 - 01:31
1percenttruck
1percenttruck's picture
(Reply to #41)

aerobear wrote:
doug
www.strava.com

lulz
everywhere has a 'segment' where you can race people without even knowing it
after not logging in for like 6 weeks, theres all these new "segments". my fave is "legacy hill".. the "uphill" part of vancouver, which is 17' of gain.
i'm killing it on that section.

quickly discovering the awesomeness of this app.

you beat me on some 2 mile 'descent' down barbur blvd., but we both beat molly cameron. pro contracts are coming in the mail as i speak.

Sat, 09/24/2011 - 01:42
aerobear
aerobear's picture
(Reply to #42)

AndreBear wrote:
aerobear wrote:
doug
www.strava.com

lulz
everywhere has a 'segment' where you can race people without even knowing it
after not logging in for like 6 weeks, theres all these new "segments". my fave is "legacy hill".. the "uphill" part of vancouver, which is 17' of gain.
i'm killing it on that section.

quickly discovering the awesomeness of this app.

you beat me on some 2 mile 'descent' down barbur blvd., but we both beat molly cameron. pro contracts are coming in the mail as i speak.

i was rulling it, #2 place on some segment of a PIR lap, but then some people did some weird shit and a bunch of people have speeds of like 200+ mph at pir ("Idiot Circles").

crowding wrote:
Every time i eat Dick's I just wind up disappointed that I'm not getting In-n-Out.

Sat, 09/24/2011 - 02:07
1percenttruck
1percenttruck's picture

booted up strava while doing motorcycle laps at the track, probs.

Sat, 09/24/2011 - 02:24
halbritt
halbritt's picture
(Reply to #44)

truckdoug wrote:
lulz. im not tryna race anyone i just need help navigating GC. shit is hella confusing

Have you read the Coggan book, yet?

...shift like jesus making one set of footprints in the sand in your time of need

Sat, 09/24/2011 - 03:17
rhys
rhys's picture

I don't have a power meter, but I really want one. Instead I have to train on HR and feel. Sucks mang.

Sat, 09/24/2011 - 06:34
white folks
white folks's picture
(Reply to #46)

halbritt wrote:
truckdoug wrote:
lulz. im not tryna race anyone i just need help navigating GC. shit is hella confusing

Have you read the Coggan book, yet?

Yes I, have?

distracted by ass pain

Sat, 09/24/2011 - 11:44
white folks
white folks's picture

j/k anyways coggan talks about "cherry picking" points for critical power. he uses wko+ so i have no idea wtf im doing coz GC
i'm thinking the learning curve is so steep a coach who trains with power would be a BIG plus

distracted by ass pain

Sat, 09/24/2011 - 11:46
aerobear
aerobear's picture
(Reply to #48)

AndreBear wrote:
booted up strava while doing motorcycle laps at the track, probs.

200 mph??
right.
not sure what it is, top guy is 318mph
http://app.strava.com/segments/626677

molly has a bunch of motorpaced workouts on there, so "winning" things like sauvie island loop at 30mph

crowding wrote:
Every time i eat Dick's I just wind up disappointed that I'm not getting In-n-Out.

Sat, 09/24/2011 - 11:50
halbritt
halbritt's picture
(Reply to #49)

truckdoug wrote:
j/k anyways coggan talks about "cherry picking" points for critical power. he uses wko+ so i have no idea wtf im doing coz GC
i'm thinking the learning curve is so steep a coach who trains with power would be a BIG plus

Maybe. It depends on the coach. There are a lot of well-paid coaches in the world with a lot of foolish notions about training with power. I'm willing to help you get over the learning curve as much as I can.

As for your FTP. If you upload your "test" file into GC then it will calculate your CP which will be fairly accurate. If you go do a few more rides and test for specific time intervals, then CP will be even more accurate. For example, when you're feeling fresh, cruise around for 20-30 minutes to get warm, then do a 60s all out effort. Rest for a few minutes and try again. Save that file, and it'll give you a point on your power chart for 1m. On a different day, do the same for a 5m effort and on another day, do the same for a 20m effort. The more points you have for "best power" at a given time interval, the more accurate your CP chart is going to be. The points you choose don't have to be super-specific. Which is to say, if you get a best effort for 63s instead of 60s, it's just as good.

Otherwise, you could taper a bit and then do a >60m TT to get true FTP and start from there. Regardless, FTP in the beginning is just a swag to set training intensity. You're going to want to progressively increase training stress and as you do, your FTP is going to improve in the process.

You might consider doing 4 week cycles, where you're doing 3 weeks of FTP work and then a 4th week of recovery, following which you re-test FTP and do it all over. Once you get your FTP, I can lay out sample programs for you based on your training goals. At this point of the year, you probably want to build some base without overdoing it too much, which is basically just FTP work.

Honestly, the learning curve isn't that bad. You just need to start doing it to understand how it all works. You don't have context yet, once you do, it'll make a lot more sense.

...shift like jesus making one set of footprints in the sand in your time of need

Sat, 09/24/2011 - 15:49
teepz
teepz's picture
(Reply to #50)

aerobear wrote:
doug
www.strava.com

lulz
everywhere has a 'segment' where you can race people without even knowing it
after not logging in for like 6 weeks, theres all these new "segments". my fave is "legacy hill".. the "uphill" part of vancouver, which is 17' of gain.
i'm killing it on that section.

legacy hill cracks me the fuck up. also i posted like the worst time ever down willamette because i went up to fred meyer on ida and got like 30 minutes total. lol

Sat, 09/24/2011 - 16:17

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