Monday, 16 December 2013

Power Meters, Cadence sensores, Heart Rate monitors Information Overload

Over the last few years cycling has become more of a science than a sport. Fitness in general has also gone that way with fitbits and smart phone apps. In this quick artical I will focus on the bike, and leave talking about cadence and running for another blog.

We all want to improve our skills and capacity to do the sport we like, so how can the data from gadgets help us or should we rethink.?

Here are some quotes from DC RainMaker a triathlete and blogger and indepth tester of new trends.

Typically cyclists aim for about 95RPM, however, recent research is showing that a self selected cadence tends to work out best for most athletes. Nonetheless, no matter how you train, the Polar cadence sensor allows you to capture that data and analyze it later on.

Ok so if you know your average cadence when out riding you could use this data to improve your gear selection to push less weight and be more efficient, but you may find that out on a mountain bike riding up a rocky crag at a steep gradient in the lowest gear that your cadence has plumeted. So this data is unhelpful, our concentration is better spent looking where we are going :-)

Heart Rate data for me is a great way to train, it is individual, we are affected by many elements, wind, heat, cold, coffee, stress but using the beats per minuite is 100% YOU on that day, so if you run or ride in the zones that interest you it can only help improve fitness and performance.

Here is another point of view about not using HR, however... and using power meters

I could say the same for the powere meter as the cadence sensor, here is another quote from DC,

Now comes the question of what to do with this data.  See, it’s not quite as straightforward as you’d think.  Garmin themselves doesn’t recommend you try and focus on maintaining “perfect balance”, and many other leading sport scientists in the field agree.  The reality is that collectively the industry doesn’t yet know what to do with the data, nor how to train or race with it.  The singular reason that left/right power can be useful for however is injury recovery.  For example in a leg injury, being able to see and plot progress back to a pre-injury state (or just something slightly more normal).

This data has a huge price tag and has very little day to day use.

Here is my recomendation. Once a year, twice if you can aford it, this way you can build a profile of your condition over time. Do a VO2 max test at a university sports unit and get your data right. The test will show you your power output in Watts, heart rate zones, lactate thresholds and your will get recomendations of how to train just using simple HR zones to help improve.

Here is some of the advice I got from Human Performance Unit at Essex University to help me train after the numbers were crunched.

For me this is the most cost affective way to train, you can focus on enjoying the riding and keep an eye on the numbers at home rather than a bike computer on the bike. And any wildlife that might pop up...hello hog.

On my bike is a simple wireless trip meter, I wear a HR strap and my watch. That way when the ride is finished I can see how far the ride was and how hard I have worked out. I can then use this to plan my rest days, amount of extra calories needed for recovery, how best to train on the next session and forget the other stuff.

Murcia, 500m, 15/12/13

Tuesday, 10 December 2013

Calendarios de Carreras de triatlón/mtb para 2014

Sabes ya las carreras que quieres hacer al fin de año y cuales para empezar el nuevo año 2014?
Si aún no tienes claro te ayudo un poco, aqui hay unos enlaces para que puedes selecionar las carreras más importantes para ti y las que solo quieres usar para entrenar, disfrutar y como yo, ampliar la colección de camisetas deportivos:-) :-) :-)

Comunidad de Valencia, triatlon

Andalucia, triatlon

Federación española de triatlon

Blog de marchas y carreras de btt/mtb

Carreras populares para running en todo la peninsula / san sivestre etc

Para tener un idea como podais montar tu lista de eventos aqui son los que he hecho la inscripción ya.

Duatlon cros de Istan, 29/12/13

Carrera de pie 10km, Valladolises, 12/12/14

Maratón de btt, sierra de Morena, Córdoba, 22/3/14

Xterra Spain, triatlon cross, Cieza, 25/5/14

Como ves hay veriada para tener más intres y motivation y tiempo para entrenar o añadir otra cosa:-) :-)

Monday, 2 December 2013

Heart Rate

Hola, cuando estamos entrenado con la frecuencia cardíaca es difícil a mirar lo y estar donde nos gustaría pero cada mirada o señal del relojo nos guía en empujar algo más.

La idea es estar mas tiempo en la zona que quiermos mejorar, para desarollar la capacidad  de estar allí y sentir mas cómodo o capaz de estar en la zona ediquadad por tus deportes.

Aquí podemos ver pulsaciónes por minuto (bpm) y la porcentaje % de eferzo, depende tu reloj de entrenamiento. 

Y aquí las zonas son más claras con los horas o minutos en cada zona durante un entrenamiento, eso fue una salida larga con la bici de montaña.

por cierto si quiermos medir el ritmo cardiaco en la natacion, solo hay un reljo que funciona así, el Polar RCX5

Monday, 25 November 2013

Velez Blanco Marcha MTB

La mañana empezaba a zero grados, y mil metros. Una carrera de bici por una zona preciosa, montaña, bosque, ramblas, subidas y bajadas y termino con una comida de gala. Así que un grand día.

Saturday, 23 November 2013

junio 2013. reblog, triathlon training

First timers Guide, training plan, and events link, also coming soon.
Events 2013
June 2nd:
Completed 2h 8min, Sprint distance. 

June 9th: inscriptions now closed

Quick training guide: a typical week in a build up to sprint distance.

With 24 hours in a day, 8 to sleep, 8 to work and 8 for washing, cooking, family and training.

Sunday morningMTB 45-60km min 20km off roadhill climb 400m
Mondayactive restwalk to work or ride
Tuesday7.30am, 6km run on and off roadhill climb and decent
Wednesdayswim indoor pool1000m, crawl
Thursdaystretching, pull ups push ups core workride to work
Fridayam run, speed worksprints intervals
Satuardayopen water swim  to get used to temp

everyday we are doing something that contributes to a component, speed, strenght, endurance and don't forget  flexibility by stretching after each activity

Friday, 22 November 2013

Hola a todos, he hecho pocos blogs en esta ultima año, porque estado, haciendo, Triatlon atope.

Xterra, Spain,

Xterra Switzerland

Xterra, Big Swim, Uk.

Vo2 max test con la universidad de Essex, UK

Y he terminado de estudiar lo de personal trainer.

:-) :-) :-)

Esta fin de semana marcha de btt en Velez Blanco, hace frio 0-4grados

En otras post sera, los experimentos de comida de performance, nuevas bicis, relojes de gps, entrenamientos de frequencia cardiaca,