Okay all you scientific athletes, read on…

Training Peaks has just released Version 3.0 of their WKO+ software. I am excited to dig into the new version, both for myself and for the athletes I coach.

My biggest issue has been that I and several triathletes I coach use the Garmin 310XT, a device not fully supported by the previous version of WKO+. You could import the Garmin files, but there was a discrepancy in the distance of the workout and hence a discrepancy in the pace. This seems to be a problem of how the raw data is parsed, but I digress.

WKO+ Version 3.0 is now compatible with the 310XT, so I will be blogging on the experience here.

INITIAL OBSERVATIONS:

I am able to run Version 2.2 and 3.0 concurrently which is nice when comparing the two interfaces.

There is a nag screen in the trial version of 3.0, so I will soon need to upgrade to get rid of that. (edit Dec 18, 2009 – Thanks to the helpful support people at Training Peaks, I purchased the upgrade) Great that users will have the ability to try before they buy though.

There is an included utility for migrating your existing data. Note that any Garmin 310XT files that migrate over will still show the incorrect distance and pace, but read on.

Upon importing Garmin 310XT data directly, the distance and pace (and everything related to it) is correct. This is good news!

Case in point:

My hilly run on December 13th was 12.6km in a time of 1:12:05. WKO+ 2.2 reports this as 5:55 min/km, but the run is actually a 5:41 min/km. WKO+ 3.0 reports the pace correctly as 5:41 min/km. More importantly, if you train using Normalized Graded Pace (NGP) and Run Training Stress Score (rTSS) and Intensity Factor (IF) those numbers will be correct and therefore more relevant.

I used this hilly run to show how using NGP with the new software version can help in getting the actual intensity of a workout. Version 2.2 showed NGP=5:31 while Version 3.0 showed NGP=5:27. This difference is significant and on certain workouts is even more pronounced.

So far, so good.

Part Two:

Overall, I am finding the interface similar to the previous version from a visual standpoint. The main change is the location of the view tabs.

I think I hit on an important improvement in the first post with regard to Garmin 310XT compatibility.

The next improvement I see is that there is now one version of WKO+ for everyone. I previously had an “unlimited” version designed for coaches who want to look at data from more than one user. The pricing for that version was $149, so from that perspective, the new version is cheaper. I was able to purchase the new version for an upgrade price of $64.50.

Related to pricing is the new “Flexible Licensing” which will make it easier to move WKO+ to a new computer when you upgrade or temporarily want to use a different computer. You are allowed to install on two different computers which is also nice for those who want to look at their data in two places.

Should you have a computer crash and you didn’t get the chance to deactivate the software on that computer, you can still get it registered on a new computer provided you don’t do this more than once a year.

Overall, that is flexible enough for most people without opening it up to people misusing open downloads to get the software for free.

Part Three:

Cycling:

In WKO+ there has been a feature whereby you can compare your 1 minute, 5 minute and functional threshold (or one hour) power with that of a database of other cyclists from untrained to world class. One click gives you this information. In WKO+ 3.0 you can now also look at a 20 minute window. This correlates with the usual *FTP test that uses a 20 minute time trial.

With regard to calculating your power zones, if you want WKO+ to calculate them for you, you no longer have a choice between Coggan, Cycle-Smart or Richard Stern zones. The only choice now is Coggan. Not a bad thing unless you liked those other choices. Andrew Coggan tells me that “the Cycle-Smart zones calculator was deleted because it was redundant, i.e., they use(d) the percentages of functional threshold power that I suggested, just renaming the levels to correspond to their heart rate-based approach. OTOH, Ric’s zones are non-discrete, i.e., they overlap with each other, which is why that calculator never worked properly in WKO+ 2.2.” Makes sense. Thanks Andrew.

Running:

I am starting to get some workouts into the new software for analysis. I did notice one anomaly. I have one run workout with data imported from my Garmin 310XT and the distance is correct, but the time is longer than on the watch. During this workout, there were a few stops for traffic lights where I paused the watch. I believe that WKO+ calculates the total time including the stops, while Garmin’s software does not.

I would like to get some fresh cycling data for analysis in the next installment which will give me a chance to look at Multi-File/Range Analysis, Scatter Graphs and Quadrant Analysis. Here in Vancouver, I may actually get some good enough weather to get outside for a ride even in December.

Part Four:

The next new feature I am examining is Quadrant Analysis. By extracting pedal force and pedal speed data from the power meter file, a graphical representation is now available which displays data points in four quadrants. Quadrant 1 represents high pedal force with high pedal speed. Quadrant 2 represents high pedal force with low pedal speed. Quadrant 3 represents low pedal force with low pedal speed. Quadrant 4 represents low pedal force with high pedal speed.

You are able to fine tune the view to include the entire workout or only peaks with ranges from 5 seconds to 60 minutes.

What does this all mean? The advantage of using Quadrant Analysis is that you are immediately able to see whether a workout is developing the target pedal force and pedal speed. For example, if you were working on the ability to sprint, you would want to see several data points in Quadrant 1. Conversely, if you are a triathlete doing a long steady ride, you would not want to see data points in Quadrant 1, but rather Quadrant 3 (and some Q4, but not at a cadence more than 10 rpm above or below self-selected average cadence. -edit Feb. 3/2010), with some Quadrant 2 on uphills.

For an athlete or a coach, this gives an objective view of whether the workout hit the targets. It also keeps the athlete honest. Imagine that you head out on your recovery ride and later analyze your data to find that you spent two percent of your time in Quadrant 1. Clearly, you need to hold back on your sprinting during that ride. There are many different permutations based on the workout goal. You will find a good technical overview of Quadrant Analysis here.

Related to Quadrant Analysis is the Scatter Graph. What this allows you to do is look at other “channels” (speed, heart rate and cadence) in the same manner as power. For a given power output you would be able to see a correlation in the other channels. Bear in mind that there is a lag in heart rate response to changes in pedal force and pedal cadence. An introduction to Scatter Graphs is found here.

The final new feature I looked at is Multi-file/Range Analysis. In a nutshell, this allows you to take several workouts and overlay them for comparison. This feature is great for tracking progress between similar target workouts. You can also take several segments of one workout (such as hill repeats) and compare them. More info on how to do this here and here.

The additional ability to analyze workouts is great to see in WKO+ 3.0. I have really only scratched the surface of how you can use these new features. For me as a coach, being able to “see” what an athlete did during a workout in addition to what they tell me about that workout is very beneficial.

Nice work from the folks at TrainingPeaks. WKO+ 3.0 is worth the price of admission.

As a triathlon coach, I purposely plan an athlete’s year based on the concept of periodization. It is this cycle of building volume, building intensity and recovering that make for a better, faster, stronger athlete.

Here is a primer on the cycles used:

Macro Cycle = Annual plan with defined focus periods. This is where “Base, build, taper, race, etc.” come in.

Meso Cycle = Focus period plan with defined volume cycle. This is where I identify volume level (usually in a four week cycle), where you progressively build volume each week for three weeks followed by a recovery week. Actual hours are dependent on the individual and their race goals.

Micro Cycle = Weekly plan with workouts arranged to incorporate progressive overload with recovery and rest.

There is certainly more detail than that, but it all starts with defining the cycles.

This article is meant to help make cycling while away from home easier to do with the least amount of trouble.

By car:

If possible, I prefer to put my bike IN my car. That way, it is out of the elements and not covered in bugs or soaked by rain. If getting the bike in the car involves removing the rear wheel, be especially careful to protect the rear derailleur area from being bent. Do not pile other things on top of the bike frame.

When the inside of the car isn’t feasible, use a rack designed for your bike frame. Racks that clamp on the tubing are a very bad idea if your frame is made of carbon fiber. Rear-mount of roof-mount racks where the attachment point is the wheels are usually better with carbon frames. These are not foolproof though. I have seen forks break with the roof-top fork-mount racks.

The bottom line is that if you are able, put the bike IN the vehicle. When renting a vehicle, think about a minivan or other vehicle with plenty of space for your bike.

By plane:

There are two ways to do this; One is to bring your bike with you and the other is to rent a bike at your destination. If your destination does not have rental bikes available, bringing your own bike may be the only option.

The pros of bringing your own bike are that it is a bike you are accustomed to with the accessories that you prefer. Also, you know it fits and is already set up well for you. You won’t need to worry about picking up or dropping off a rental bike and you will save the rental expense.

The cons are that you will need to rent or purchase a bike travel case and will likely need to pay a fee to the airline for transport. I have heard of fees as high as US$185 each way to bring your bike. There is also a risk of damage to your precious bike even with the bike case. This can be helped by packing the bike properly with frame dropout protectors installed. Don’t load a bunch of other stuff in with the bike. Soft bags are a gamble in my opinion. Baggage handlers do not love your bike as much as you do. You will need to rent a larger vehicle to accommodate your bike case or you will need to make sure that there is transport available to your hotel that can handle a bike case.

Renting is a good option if you plan well. You don’t need to worry about ruining your bike in transit. You won’t need to think about getting the bike to and from the airport.

You will need to plan ahead by having your bike fit coordinates on hand when you arrive. Also, it would be good to reserve a bike ahead of time in your size so you know you will have a bike waiting. The place you are renting from may or may not have the pedals, saddle and helmet you prefer, so bring whatever they don’t have. Don’t expect the rental store to do a complete fit for you. It is a far better idea to know exactly how your bike is set up and either adjust the fit yourself or have the shop do it if they are willing.

The cons of renting are that it won’t be exactly the bike you are accustomed to and of course it will cost you some money to rent. There may be a large deposit required so prepare for that. Ask when reserving what all the charges are and what deposit will be required. Ask if it is okay to swap pedals and saddle (if they say no, I wouldn’t rent from them) and also if there is a repair kit on the bike.

Whether you bring your bike or rent, bring along a pedal wrench, a bike pump with gauge, a tape measure and a multi-tool. Some old rags and chain lube are good to have as well.

Happy traveling!

Good race results seldom happen by accident. Effective racing takes some planning and preparation. One of the most often heard comments that I hear before a race is that an athlete has some reason why they don’t feel 100% ready for a top notch performance. After the race, I then hear similar comments about how certain things didn’t go as well as they could have. Often athletes are disappointed with their results, just as often without good reason.

There are several people of about the same ability in your race category that all have the goal in mind of getting a certain time at the race. Well, you can’t all have a better time than each other. However, there are certain steps that you can take to increase your chances of having a great day.

1. Be prepared physically

The best way to have a good race is to have done the appropriate volume and intensity prior to the race. That way on race day, you can banish the thoughts of whether you have done enough. You can hit the start line KNOWING you are ready. Before your taper begins is when you want to ask if you are ready, not on race day. Assuming you have adequate volume and intensity, stop thinking about it other than to say that you are as ready as you can be. During the taper, remind yourself that you are physically ready.

2. Have a race plan and stick to it

Based on your training, you probably have a good idea of what your effort level needs to be. If you have a coach, they can help determine the appropriate zone for you to be in for the race. Have that all figured out, also before you taper. Have your nutrition worked out as well, so you are confident in what works for you. Remind yourself of what pacing and nutrition worked in training. You know that it will also work on race day.

3. Be tough with distractions

If you have raced before, think of the things you may have thought about that distracted you. Did being passed by people upset you? Did you have something loose on your bike? Were your clothes comfortable? These are all things that you can avoid. Learn to not care who is passing you. Race in the planned effort zones. Get your equipment and clothing sorted out weeks before the race, so you know what works. Fix what needs fixing and then don’t give it another thought.

4. See the positive

There may be hiccups, but believing you are going to have a great day is part of what helps you actually have a great day. Try not to obsess over the time, but rather on the positive feeling of racing according to your plan. YOU are in control and you KNOW what to do. It is also important that you remember that you race for enjoyment, so soak up the joy of seeing what you are able to do that day. Relaxed mental focus will free up energy for the task at hand.

If you follow these steps, the time will take care of itself. If you race according to plan, you can be pleased with your race no matter what the time may be. I’ve seen this work with front, middle and back of the pack athletes alike.

Best of success at your next race!

A theme has been recurring in my own training of late: Focus. I thought it might be helpful to others to share my observations on the importance of focus in training and racing.

First of all, why is focus important? Your workout has a particular objective and it pays to focus on that as much as possible during the workout. If you are paying a coach to design your workouts, it behooves you to look at the purpose of each workout and have that firmly in mind while doing that workout.

I’m not saying that you shouldn’t sometimes just go out and train, but for the most part, focused training is more effective training.

How do you focus? I like to eliminate distractions that don’t help me achieve my goal. As an example, I love to appreciate the scenery as I ride and run. I find it helps me enjoy my workout without distracting me from the task at hand. However, knowing my average speed or even current speed is distracting to me. I train on heart rate, power, cadence and/or perceived exertion. How fast I am going will take care of itself, so I choose to not know.

I also believe in regular solo sessions. Group workouts are great to motivate you to get out there, but sometimes, you really need to get out and train alone. You will be racing alone, so this is just good practice.

Last, a good way to eke out a little more performance from yourself is to get out there with a specific goal in mind and stick to it for the entire workout. You can learn to be a little bit tougher, a little bit more FOCUSED.