CompuTrainer Results: What does it all mean?!

[runsusie]

I recently joined a racing team and completed a 30-minute indoor time trial on a CompuTrainer to use as my pre-season benchmark. (Gotta say, it was utterly exhausting! I must think of that next time I "think" I'm working hard on a ride or a run...whew! Took me back to my high school cross country days!) I now have all kinds of interesting statistics on my average wattage, peak wattage, cadence, average speed, calories burned, etc. Now that I have this info, I want to know what it means! And, more specifically, how I can use this data to gauge my fitness. Obviously I'll get an idea of how much I have improved when I go back and race myself at the next time trial, but I'm wondering what resources are out there regarding wattage or power output. It's my understanding that the average wattage number is really the key component to all of this, so now I'm curious to see how it stacks up (maybe not against elite riders...that may just be too depressing ). Can any of you recommend any good threads on here, or web sites or other resources, that would help me interpret my numbers? Thanks!

[Eden]

Unless it is dead flat, actual wattage is not the most important thing- its you watts per kilogram that is more important. A small light person like me can put out far less wattage than a big person and still be going just as fast.

Joel Friel is considered to be the guru of training with power - you should be able to find some good info in his materials - and a lot is available free online. Here's one resource http://www2.trainingbible.com/resources.aspx

Here's some watts/kilogram at LT numbers (you would have to do a VO2 to get this number, but you can get an idea from your TT - it will probably be around to a bit lower than your average wattage for the TT)

(sorry its all scrunched... tabs don't work in posts)
Women Men

USCF Category 4-5 2.5 to 3.0 3.0 to 3.5

USCF Category 2-3 3.0 to 3.5 4.0 to 4.5

US Domestic Pro 3.5 to 4. 4.5 to 5.0

Successful Pro Tour 4.0 to 4.5 5.0 to 5.5

(you should also take this table with a grain of salt... I think the numbers are probably a bit low)

[runsusie]

Very interesting, thanks Eden. Using the ratio makes a lot more sense than just using a flat average. Where did you get the info on ratio categories?

[Eden]

I found the table on Cycleop's web site, but I know I've seen it other places too - so I don't think its info that they've gathered. They don't give any credit for it though, so I'm not sure of the exact source.

[aicabsolut]

I'm guessing that's at FTP? Even so, that does seem pretty low. Mine is probably around 3 watts/kg, and ok, I can keep up with some cat 3/4 guys sometimes, but not that many.

Knowing those power numbers don't really mean a whole lot unless you are going to be using the computrainer or at least some sort of powermeter on a regular basis for training. The HR numbers are something you can use a little more, though I think your zones relative to LT threshold (unlike power for some reason) tend to be based off a 20 min TT interval (or a couple 8 mins back to back) instead of FTP (which is your hour power, and probably 85 (?) of your 20min TT power). Anyway, without a powermeter, HR information is something you can use for training regularly, though those numbers might change as you get more fit. And your avg speed on that course will show you if you're improving if you are going to go back and do another test on the same course later on.

[Eden]

I'm guessing that's at FTP? Even so, that does seem pretty low. Mine is probably around 3 watts/kg, and ok, I can keep up with some cat 3/4 guys sometimes, but not that many.

It's supposedly at LT, but I don't think it possibly can be... (or the data is old and in general racing is faster these days?) Mine figures out to be about 3.5 and I'm a relatively lowly cat 3, faster than the 4's but not as quick as the 2's. Of course I'm quite small and light too - so my actual power is pretty puny.... I get murdered on flat TT courses where it matters more.

Of course again, its not the whole picture either, as with any measures. Good on paper/ good by one measure doesn't create the whole package. You need power, good VO2, endurance, smarts etc, etc... To be really good you need all the elements.

[WindingRoad]

So when you take into account HR as a measure of fitness does it go down then as you get more fit I assume? I am guessing you have a lower HR at an output that used to be a higher HR? I'm a novice but looking to boost my fitness for racing over the next several months. I don't have a ton of money to spend on PowerTaps and things like that but still want to measure my fitness in some way?

[Eden]

Your max HR won't change drastically (it will decrease little by little as you age). It's a genetic thing and has little to do with predicting performance. Training zones are based on your max, so this means you can set HR training zones without having to test and reset all of the time.

What will change as you get more fit is your resting HR - this should go down (also handy for keeping tabs on over training. Resting HR's going up are a sign that you need to take a break). Your Lactate Threshold (LT) will also change. (this is the point at which lactic acid builds up and your muscles start to fatigue). Untrained people reach this at around 50-60% of max, but highly trained athletes can get to the point where they aren't hitting it until 85-95% of max.

Soooooo to answer your question... its not your HR per say that changes. You will in fact be able to produce more power at lower HR's as you train, so it may appear that way. You can certainly use a HR monitor to train with. One way to test your fitness with one is to do a short TT - 8 miles or so on the same course every once in a while (even better if you can do it on a trainer) Keep your HR in a specific range - I think it was low zone 4 for me. See how long it take you. You should see yourself getting faster.