caloso

Golden Cheetah users:

Is there a GC For Dummies online somewhere?

gregf83 

I think the wiki is as good as it gets.

kleinboogie

There's also the google group where all the brains chat and answer questions. Helps if you have a PhD. in Math.

https://groups.google.com/group/golden-cheetah-users

caloso

Thanks for those links. I looked at the wiki when I installed it, but I didn't look very far.

dc1215

Okay. So I confirmed that the ptap was reading high. Went for a ride outside today and it wasn't reading 0 when I was coasting. Pretty obvious sign. I finished the ride, came home, and figured out how to zero it. Figured it wasn't a big deal. But upon testing it, it immediately goes out again. I'll zero it, hop on and pedal for a minute, coast, it won't read 0, so I stop and do it again with the same results. Repeat this scenario about 3x, and then again on the rollers.

Any other ideas? Anybody had this problem? I've never used a wireless ptap before, do you have to zero them out often in general?

mike868y

is your head unit set to do smoothing on the power? mine does 10s smoothing so I have to wait 10s after I stop pedaling for the head unit to read 0.

dc1215

Hm, good question. I'm not actually sure, but I don't think thats the issue because every time I bring up the torque zeroing screen it isn't reading at 0 there either.

FormerRower

DC, do you know how to access the test screen? If you can get to the test screen and display the torque test you'll see three values. The top one represents torque, the middle number is 'unloaded' torque (middle should be 512 +- 20), and the bottom is the torque reading. So, when you apply torque to the drivetrain, the bottom number should increase and then the PT unit subtracts the middle number giving you the top number. Depending on what those numbers read (they should be equal if there is no torque on the drivetrain) you may be able to tell if there is a problem with the torque tube. If the middle number is really high or low that would be a bad sign in terms of the unit being out of calibration.

dc1215

Thanks FR. The middle line was reading 479. The bottom one was equal the first time I checked it and off by 1 the second time, so I'm going to assume the torque tube is okay. I'll try it again outside tomorrow and see what happens.

rbart4506

I'd call Saris, they will walk you through the troubleshooting...

If you can't manually '0' the unit and have it stay at zero then there are issues...That sounds a lot like the problems I was having...

spessx

Hey guys,

Here's a general question that I'm sure has been answered somewhere in the 124 pages of this thread...I did a search and tried to read through but couldn't dig out what I was looking for.

It seems like there are those racers who are just naturals - bitten by a radioactive spider or something. They can throw their leg over a bike and instantly have a 300 watt ftp before any training. Then there are guys like me who start around 200-220. I've been working with a coach and am in the 260 range now - about where I was at the end of last season. Any ideas how far I might be able to improve? Is it possible for a guy like me to get to 300 watts or is there a physiological road block?

I know the answer depends on a lot of factors. I guess I'd just like to get an idea of where others started and how much they were able to improve with training.

Thanks!

-s

kensuf

What does your coach say?

slynkie

spessx,
kensuf's right that you should ask your coach, but part of a coach's job is to be optimistic - and depending on the coach this can sometimes occur to a fault. so I understand your question to the collective.

i'm in a similar situation as you. i started with my coach almost a year ago, @ 225W. i tested @ 270W a couple of weeks ago. as you said, the answer of how far we can improve depends on a lot of factors - but a lot of those factors are controllable. based on what i know of my own dedication, motivation, available time, etc - i know for sure that i have a lot of room to improve. you should be able to make a similar analysis of yourself. are you following your workout schedule with near-100% consistency? are you putting in all of the hours you have available?

i guess my point sorta is: most people are likely to hit a psychological road block long before a physiological one. and you're the one most likely to know if you've hit the former, if you're honest with yourself.

edit: btw, the biggest psychological barrier i've moved past has been riding consistently through the winter. 2009-2010 i was off the bike for 4 (!!!) months. 2010-2011 i was off for 1 month, and that was not by choice (stupid Life stuff).

mattm

A 300w FTP isn't impressive if they weigh 90kg.. and a 220w FTP could be impressive depending on your weight.

Point is don't get caught up in absolutes.. w/kg is a more useful measure I think.

That said, it sounds like you've improved so far - how long have you been racing?

spessx

I started racing late in the season in '07, did a full season in '08 and had a nasty back injury after that. I've just been able to get back to racing at the end of last season. This will be my first full season back. So, it's not like I've been racing consistently the last 4 years. This is really my first season training since '08.

Sure, I get that watts per kg plays a big role. But there are still guys like a buddy of mine who's ftp is 375 and he's within 5-8 lbs of me. I think some people's bodies have a natural ability to produce more wattage for whatever reason - heart, lungs, nervous system, muscles, etc.

caloso

This powermeter thing is pretty cool. Went out yesterday and did what I thought was a pretty crappy set of intervals. Rolled home feeling disappointed. Looked at the data this evening and realized I'd put up my best 1s, 5s, and 20s intervals since I started training with power.

kleinboogie

Did a ride today with both a Cinqo/705 and PT/310XT. Both calibrated. PT average power was 6 watts higher than the Cinqo over 3 hours. The 6 watts difference came before the turnaround point after which I zeroed the Cinqo (pedal backwards at least 4 times). The difference never grew higher.

I take that to mean I need to zero the Cinqo earlier in a ride on a warming day and that the two PMs are very closely matched.

guadzilla

I am 80kg and targetting around 300W. I started last year (my first year of serious riding) at around 220W or so, and go up to 250-260W by the end of the season, despite having a few interruptions in training due to injury, life, etc. This year, I dont feel much of a dropoff over the end of last year, and feel reasonably confident I'll get up to 280-290W or so, atleast.

So yes, it should be doable. How fast depends on your genetics, aerobic capabilities, etc.

V.

spessx

Wow - impressive gains! Have you been working with a coach? I'm sure age plays a role also - How old are you?

-s

SalsaPodio

It was nice out today so I was able to do a quick 1' and 5" test. I also set a new 5' record at a race this past Sunday

5' = 6.1 W/kg
1' = 9.16 W/kg
5" = 15.5 W/kg

A little more realistic I think. I just need to race well and hopefully things fall into place.

slynkie

^ wow, nice numbers SP

so, i've gotta ask the collective. assuming FTP is accurate (tested within the last month), should it really be possible to complete this workout? -
2x20' @ 100%, every 2' jump to 120% for 30". Rest 5' in between.
Rest 5'
2x5' @ 115%

Considering that people use 20' intervals minus 5% to estimate FTP, and each of these 20' intervals would average out to 103.7% of FTP - and then the 5' intervals on top?

I was prescribed this workout today, and I stupidly did the math beforehand. psyched myself out. But seriously, are these possible and I just need to HTFU?

ridethecliche

When I first started training with power, I was back on the bike after an injury. I.e. I hadn't been training for about 6 months.

I started racing with an FTP of 230-240ish in march. At my last test at the end of the season, I did 280 for 20 mins. I weighed about 150 lbs, and had a 5 sec power of 1350w.

The gains will come. You just have to train hard, rest harder, and don't let a few 'bad' workouts get to your head.

SalsaPodio

Thanks. Although I hope they translate into some success racing.

That workout looks pretty tough, yet doable. It won't be easy by any means. Usually I just do 6x5' @ ~105% FTP for my threshold type work. I can't stand intervals over 10 minutes, I just can't focus especially on the trainer.

chicagogal

I agree, but you have to bee "good" at focusing for those durations (some people are, some people aren't) and you need to be good at recovering quickly, even when intensity is still pretty high. Obviously, this workout is great for training your body to recover while working, and so is the kind of work I do in-season since it nicely replicates race-type efforts. But if you aren't at least somewhat good at recovering at pace already, then those 3sec intervals might just be the death of you! You'll have to post how it went.

guadzilla

I am 38. No, not working with a coach but did download the 12 week Hunter FTP Booster program from trainingpeaks.com and followed it religiously.

It isnt that impressive, to be honest - I am 80kg, so this is still way below what it should be.