I’m in my second year of owning a Computrainer I’d like to bear down this winter and utilize the trainer to improve my IM bike spilts. In July I finished Lake Placid in 6:10 and the year before at Wisconsin in 6:07. My goal at Lake Placid was 5:45 and fell short due to some cramps and the stiff winds. I’ll put an asterik next to that one, but I’m still looking to put in a better IM split and develop overall strength on the bike.
In preparation for IM USA I repeatedly trained on the PC1 Lake Placid course. What I found was that my average speed during those rides was far lower on the CT than my actual bike split at the race. Example: I’d average 16.x on the CT while putting in approx. 85-90% level of personal exertion. In comparison I finished IM USA at 18.1*
I’m a average/slightly below average cyclist, but is it possible the CT is overcompensating for resistance. When warming up the unit my resistance is usually calibrates between 2.05-2.20.
Suggestions and training tips greatly appreciated !
I also use a CT - had my best IM bike split off of using the CT 3x per week in the winter of 2001.
My best advice would be to do a 10 mile time trial on the CT. Get your avg watts, HR, cadence.
Take your average wattage and build up to say 3x30 minutes at 80-85%. For long rides you would be in the 65% range.
For example say you average 200 watts for your 10 mile test. I would start out with say 5x3 minutes at 80-90% - or 160-180 watts and longer type rides at say 130-150 watts. When you are doing the long rides you are aerobic - you get to go hard on the interval days. Eventually you move the intervals up until you can eventually do the 3x30 minutes - and you should be watching your HR to see how the wattage/HR correlate. Keep re-testing every 4 weeks to see if your wattage numbers are getting better.
Lastly - on the CT - use the spin scan - watch to see how efficient you are - this works wonders. Focus on high cadence pedaling doing sets such as 8 minutes at 100 RPMs, 4 minutes at 110 RPMs and 2 minutes at 120 RPMs - this will help you smooth out your ledal stroke - and the smoother you get the less you will bounce on your seat. Let me know if you need any more ideas or have any other questions. I’d be happy to help.
Speed on the CT is complete BS, watts are the real numbers. It is not the calibration that is off, but the CT’s estimate of your wind resistance that is off, among other things.
Focus on getting your watts higher for your “all day” pace. I like using the ergometer mode for most of my training. Look in the directory where the coaching software was installed for files ending in .erg These files define your workout in minutes and watts. The coaching software manual describes how to write your own erg files and then the CT will force you to output the exact number of watts for the exact interval you specify.
Personally, I focus my training on lots of LSD, a hill workout with very long hills, and a ride in HR zone 3 for 1 hour solid + warmup/cool down.
Would you try and stay within a certain HR under say your LT?
Do I set up the course for flat or should I through in some hills–I assume that it may not matter, just as long as each TT is set up exactly the same as the last one? I am now officially in training for Alcatraz and am thinking that unlike Fe-man training, this will be more LT threshold training.
Thanks for the replys and suggestions. I didn’t find the .erg files in my file folder? Some added direction in locating would be helpful, thanks.
Mike - to reiterate tom’s question, would the TT be best accomplished on a flat course?
With respect to using SpinScan should I be focusing more on the output data or trying to achieve a smooth pedal stroke? This is an area where I know I have plenty of room for improvement (as far as increasing my SS number) but “feel” like I currently have a smooth stroke? What’s a solid SS number?
I would go as hard as I can - just like a short race. Don’t blow up!
I created a 10 mile flat course to use for the LT tests. Same protocol as the Friel 30 minute test. At the 10 minute mark hit your lap button to get the avg for the last 20 minutes. This is your LT and CP 30 for watts.
The TT should be exactly the same each time correct. I have done some rolling TTs and even some that are an hour long on the CT - but I always refer back to my flat TT time/watts/avg HR.
Alcatraz s a good mix - flat sections, hills, wind, downhills - you can ride the course on the CT, the course should be in there.
Mike: thanks for the input. I am now beginning my yearly plan. I follow Friel’s philosophy–sort of. One of my goals this year is to try and follow the plan even more. I have followed his time plans, but have not been as disciplined at following specific workouts. I think I will use Gale B’s 1/2 year to faster olympic distance races plan. So in the next couple of weeks I want to do some tests as benchmarks for fitness as the year progresses.
I live in SE Aurora (E-470 and Quincey). I know you are in Boulder. I have thought of joining some of your groups but I live so far away that with family commitments, etc, it just is just enough to get the workouts in. Last year I trained–and did-- the Great Floridian Iron Distance race. This year I want to focus in on speed. I am a MOP and would like to especially work on run speed (my limiter). Do you have any suggestions on how I might modify Gale’s program to fit the needs of a running challenged swimmer?
I have groups that meet at Wash Park in the summer - not sure if you knew that or if that close to your work or what - but keep that in mind as we get closer to the spring.
As far as run speed, what tells you that is your limiter? How fast can you run a 400 on the track?
I looked over Gale’s book just now - it looks solid - the only comment I would make would be to add more run workouts per week - maybe try some 2 a day runs - even if it’s 2 x 30 minutes 1 or 2x per week. Running more often helps most help get better at running. The more you do something, the easier it becomes unless of course you run yourself into the ground. Add some hills in there as well and don’t forget the bricks. Of course there is lots more then just these few words of advice to help your running. But this is a good start. Let me know if there is anything else I can help you with.
i am on my computrainer as i read/write this and other triathlon forums. it seems that prior to my using the internet i trained more. since i have gone online circa '98 my training volume went down while i read every tri resource on the net.
now thanks to my new “network” in my 2nd bedroom i now have a workstation right in front of my ct. i pop it into “ergometer” mode and crank out the base miles.
btw. does anyone know where i can get a plastic keyboard cover like they have at the oil change places?
Try PCconnection, CDW, or any other online computer discounter. Heck, even OfficeMax or Staples will probably have them. I should get one for my laptop(which has become the training entertainment center.)
I took a quick look, and they all offer different versions. Staples has one that looks good for around $20. Not cheap, but it conforms to the keyboard contours. Although, you can buy a new keyboard for about the same money…