Sunday, January 13, 2008

If it's Sunday it's still Computrainer



Adnan's infamous 3 minute hills on the Computrainer today. They are just 3 minutes at 200 watts, then 3 minute ramp to 290.. Not that hard, but 7 times gets you tired out..

3 comments:

Denny said...

Can you tell me how you set this up on the computrainer? CS?
How did you choose to ramp to 290? Is it based on you FTP?
I've ridden a computrainer for over 10 years but not using intervals.
Thanks for the help.

Stuart Lynne said...

You use the Coaching Software (usually installed as Computrainer CS menu..)

You'll need to setup a small text file describing your workout. Then load that in the "Charts" menu option.

These files can be constructed easily by hand with wordpad (or vi in linux.) Or you can get trainingpeaks erg program which can analyze existing power files and generate a matching ERG file for you. This allows you to (for example) take a race that you have done (with power meter) and replicate that on your computrainer.


Here is a sample. Hopefully it won't get munged. Email me direct if you want a copy.



[COURSE HEADER]
VERSION = 2
UNITS = ENGLISH
DESCRIPTION = timetrials-6x2m
FILE NAME = intervals-4x10-295
MINUTES WATTS
[END COURSE HEADER]

[COURSE DATA]
0.0 150
1.0 180

2.0 180
4.0 380
6.0 320
6.0 180

8.0 180
8.0 380
10.0 320
10.0 180

12.0 180
12.0 380
14.0 320
14.0 180

16.0 180
16.0 380
18.0 320
18.0 180

22.0 180
22.0 380
28.0 320
28.0 180
34.0 150
38.0 100



[END COURSE DATA]

Denny said...

Stuart,
Thanks a lot for the help. I'll give this a try.
I enjoy your site.
Heal quickly,
Denny