The more you ride with a power meter, the more you will understand your abilities. This shows why it’s helpful to have a power meter quantify your power production instead of just relying on feel. The first time you do a 20-minute test, you will probably start out too hard and see your wattage number gradually fade – even if the effort feels the same, start to finish. What can you do with your FTP? Learn what effort levels are sustainable for different durations Once you have your average 20-minute power, subtract 5 per cent and you have your FTP. You can also just use your Garmin, Wahoo or any other compatible bike computer – just remember to start and stop a lap for your 20-minute effort. You can use Garmin Connect, Strava, TrainingPeaks or Golden Cheetah to do this. Once home, go back and look at your average power for that 20-minute effort. “It’s the same with a trainer, and it’s the same reason power on a time-trial bike is lower, even for the best TT riders in the world.” “I see differences of between five and 15 watts, depending on the person,” Moninger says. Moninger recommends finding a road grade of anywhere between 2 and 4 per cent if possible because this will engage more of your glutes and back muscles and result in the best possible power. The key, however, is to make the test repeatable, so you have consistent results from one test to the next.Īfter a good warm-up, including one or two hard efforts of four to five minutes, ride as hard as is sustainable for 20 minutes. A bike with a power meter is ideal because you are generally able to generate more power outside than when you’re on a fixed bike inside. To measure your FTP, you need a bike with a power meter or a smart trainer with an integrated power meter. I've used GC for years to control a computrainer and its excellent for this.An all-out 20-minute ride is the benchmark test for finding your FTP. I create ERGS (computrainer style) in one of the many tools and they get executed perfectly by GC. The Kickr firmware that supports ANT+ FE-C is beta and that is probably the problem. Trainerroad uses custom BTLE to control the kickr. I'm running GC on a PC with Windows 10 btw. All the workouts I need are available in the GC ErgDB so i'm considering dropping TR altogether. I've played around with TrainerRoad and it works well when it comes to controlling resistance on the trainer but I find their workout creator very frustrating to use. Its early days for me but has anyone managed to get ANT+ FE-C control working with a Wahoo Kickr and version 3.3 of Golden Cheetah? I believe it requires an update of the Kickr firmware I've just started playing around with the Workouts in Golden Cheetah and it looks very promising. Multiple fixups for DataFilter expressions and precedence logic Mass update metadata with set, isset and unset commandsĪdd a Derive Distance tool (from GPS position)Īdd User parameters for Bike Weight and CRR to Power Estimation Tool Settings stored in athlete folder config directory Recognise more Garmin devices based on FIT SDK lap workoutsĪdd new language support: Chinese(Traditional)Ĭheckbox metadata fields not saved, ^S save errorsįix Memory Exhaustion on Mass Import/Syncįix SEGV when sharing activity on Strava with no internetįixSmO2: Add a tool to remove anomalies in SmO2 data Restful API Web-Services for integration with R,Matlab,Orange,Tableau etcīetter swim workout support incl. Sync via local folder, thumb drive, Google mounted drive etcĪdded Daniels VDOT and T-Pace tools for Running Sync across PCs via Dropbox cloud storage The user guide and wiki explain the new features. It is available for download from the website WE ARE PLEASED TO ANNOUNCE THE RELEASE OF GOLDENCHEETAH VERSION 3.3
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