Another Threshold Test

Last night I performed the ErgVideo Threshold Test for the second time. The test goes like this:

• A 10 minute CT calibration at 150 watts.
• A 25 minute warm-up, building in intensity to several intervals at 100% and above threshold power.
• Either a 60 minute or 20 minute time trial effort. At the end of the time-trial, the software calculates your functional threshold power and saves this as an html file which is displayed via your web browser.

My first test on January 1st came in at an FTP of 189 watts. This time I tested at 192 watts. I haven’t discussed the results with coach Wharton yet, but I’ll take any improvement I can get as a sign that I’m moving in the right direction.

Hats off to ErgVideo for a really slick piece of software--it is great knowing that I am able to track my progress in an objective manner and get an accurate picture of where I am at each month.

One note--I had not updated my ErgVideo player software, and as fate would have it the TT file will not convert (a bug that has been addressed in the latest version). My bad for not paying attention!

Hope everyone is enjoying the Tour Down Under, and looking forward to the Tour of California!

Finally, tickets to France have been purchased, and I can’t wait for Mont Ventoux in July!

Solvang Confirmed

This week I received confirmation of my Solvang Century registration. It was a little kick in the butt, as I have been a bit of a slacker after the holidays. Got on the CT last night for a great round of 4 x 9 minute threshold repeats, and back on again tonight for 2 x 20s. I am looking forward to the next 4-week block of workouts from Coach Wharton.

I continue to feel that the CompuTrainer, and ErgVideo combination delivers the most performance increase per minute of training available on any indoor system I know. That said, it is not without areas in need of improvement. There are a few notable areas where the CT could stand to rejoin the 21st Century:

1: Ride files. To get a ride file into WKO+ (perhaps the most common serious training log/analysis software available) requires multiple steps. You have to import the ride file into the Coaching Software and export it out again, then load WKO+ to open the new txt file. I’m not sure why RacerMate can’t just allow the user to set up a preference to automatically save the ride file in whatever format(s) the user wants, in one step, from whichever program you are running (ie, 3D, Coaching, ERG or Multi-Rider).

2: Program Usage: Speaking of multiple RacerMate programs--why does there need to be multiple programs? Just give us one program and let us decide what mode to run it in. Integration please! Only Multi-Rider requires a separate purchase, and I’m sure they could allow its functionality within the larger program to be enabled via a registration code once the additional fee has been paid.

3: Design: I know the main point of workout software is functionality, but RacerMate really needs a good graphic designer. The layouts are pretty hard on the eyes. They feel like software titles designed by engineers, for engineers. As an end-user I actually do care about how things look.

4: Mac Please. Okay, I know I’m in the vast minority, but with most Macs now Intel native, porting over software to the Mac is easier than it has ever been. We are seeing lots of PC game titles being quickly ported to Intel Mac. I hate having to re-start in PC mode just to run my software (but I’m glad I can). I know the developers will say there isn’t enough money in the Mac market to develop for it. But I’ll keep asking.

I know developing for a small marketplace is challenging, and it is no doubt difficult to decide where to assign resources that will show a return on the investment. But I can’t help but think that RaceMate needs to step up and give their software a solid interface update soon to stay in the game.

If you are interested in joining me and a few thousand other riders, here is the link to the Solvang Century:

http://www.bikescor.com/solvang/welcome.htm

ErgVideo Threshold Test

Back from the distractions of the holidays. Too much eating, not enough bike riding, and I am a little tardy in keeping up with the blog. Here is the latest. The ErgVideo Threshold Test DVD arrived in my mailbox a couple of weeks ago. Coach Wharton had estimated my threshold power at 190 watts, which I have been using for my workouts and it seemed about right in terms of generating ErgVideo workouts that are challenging, yet not overwhelming.

So after a rest day I installed the Threshold Test, and gave it my best shot. The first thing to report is that the test REQUIRES that you warm up properly. This is a 20 minute warm up that ramps up in intensity and includes a number of intervals at 100% and above threshold power. It was more intense than I ever would have warmed up on my own, and I am sure how I SHOULD be warming up for a time trial effort!

The test itself offers both a 20 minute and 60 minute time trial to determine threshold power. I chose the 20 minute test because I am still a wimp. The time trial is done on a 1% grade, in which you follow another rider. You are NOT riding this in ERG mode, in other words, you ride at whatever power level you can maintain(which makes sense, as this is a test after all). The rider you see is only a visual aid that helps you pace yourself--I found it to be helpful seeing someone else so at least I could convince myself that I was not suffering alone.

At the end of the test, the software calculates your threshold power and displays the stats as an html page. I tested at 189 watts--almost right in line with Coach Wharton’s estimate.

Now that the holiday’s are behind me it is back to a regular training schedule and regular reports on my progress. Happy 2009 to all!

Ken