to provide a baseline measurement of performance
Allows user to understand their personal performance limitations
maximize workouts for targeted performance goals
* weight loss
*power / strength
provides a baseline analysis that can be re-tested for noticeable changes in performance.
Specific performance limits addressed:
Max heart rate / max power
power at lactic threshold
heart rate at lactic threshold
Recovery performance – how quickly does the heart rate recover?
RPE – (Rated Perceived Exertion) evaluation
Lactic Threshold – The lactate threshold (LT) or lactate inflection point (LIP), is the exercise intensity at which the blood concentration of lactate and/orlactic acid begins to exponentially increase.
Bike Trainer vs Road Ride
Trainer can be used to minimize power fluctuation providing an easier means to calculate LTmax and LTavg. Constant resistance and cadence allows you to focus more on power and heart rate. And, provides an easy way to determine changes in your performance. IE – did I need to increase cadence in order to maintain RPE and / or heart rate from a previous trial?
10 minute warm up
1 minute build up to LT effort
6.5 minute sustain LT effort
30 second max effort
Requires software that will allow you to see your performance
b. heart rate
average power at LT
max heart rate
average heart rate at LT
Did my power drop over the 6 minutes?
yes = begin at a lower power setting (lower cadence or lower gear)
No = Did I feel strong enough to go faster? Did my sprint effort result in power 25% more than my LT performance?
yes = begin at a higher power setting (bigger gear / more resistance or higher cadence)
no = sounds like you are on target
Repeat field test and re-evaluate
heart rate monitor
– max heart rate (from sprint effort)
– heart rate at LT (average heart rate over the LT interval)
– heart rate at LTmax – max heart rate over the LT interval
– max power – max sprint power
-Power at LT – avg power over the LT interval
-Power at LT max (should be the same as average if you didn’t change cadence or resistance)
What to use as performance maximums? – max power and heart rate at LT (not sprint)
why? Because after LT maximums, failure will result.
RPE 10 = Power at LTmax (or avg)
After field test, plug in values to your heart rate and power meter and let’s do some intervals!
Cascade Fluid Pro Power Review:
I love the heavy flywheel – accelerations feel very authentic.
Deceleration feel very accurate too – low to no loss in momentum
The power curve is wonderful
No – minimal resistance loss due to heat build up
Setup was easy
Bike feels solid on the trainer
Data on screen is accurate – power / heart
Screen is easy to read
Computer provides intuitive current / avg / max speed / power and heart rate
Lots of good bang for the buck – compares with trainers that are much higher in price
– front wheel rise
– Cadence sensor
– mounting materials
* cannot display heart rate, cadence or power on ant+ devices – only on supplied the computer
Computer has no data ports – can’t evaluate workout data
Computer has little flexibility to create personalized fields / data – exp: missing %max heart rate, threshold power values
Trainer legs have no lock position (flop around during setup)
Trainer battery is difficult to access
Computer has no power off button