Computrainer manual how to#
Computrainer manual download#

If you really need to go below level 3 to recover, just adjust that value lower when you set up the data. I also made an executive decision to use 3/10 as the easy recovery base, even though there are a few places in some of the videos where level 2 or even level 1 are suggested. As FTP changes during the year, it is a simple matter to change that one number in the spreadsheet and automatically recalculate all of the Sufferfest ERG files. I chose FTP because it is a value that is commonly used with power-based training and is remeasured and adjusted at various points in a training plan. Functional Threshold Power (FTP), the percentage of FTP that represents a perceived exertion level of 3/10 (easy recovery) and the percentage of FTP that represents a level of 10/10 (maximum exertion). I ended up with a spreadsheet that asks the rider for 3 pieces of information.

Computrainer manual how to#

What if some of my friends want to use the files on their CompuTrainers? How would they use their power data, whichВ is guaranteed to be different from mine? So, I began to work on how to automate the process of generating each ERG file. That means making dozens of changes to each file every time I want a harder (or easier) workout. So, theВ wattsВ IвЂ™ll use in October will probably not match the watts IвЂ™ll want to use in December. As the winter season wears on, I hope that my power output will increase. It was simply a matter of recording the time stamps in the video when each exertion level change occurred, determine what my wattage needed to be for each level and then create an ERG file with that information.ДЄlmost immediately, I started to complicate the plan. I could start the ERG session when I started the video and the computer would automatically adjust the resistance load on the trainer to match the recommended level of exertion on the video. My initial goal was to create an ERG file to match each of the Sufferfest videos. Depending on the format of the data, the wattage will either remain constant for a period of time, gradually increase or decrease from one time point to the next or make a quick step change from one wattage to another. An ERG file contains a header with information about the workout data and the workout data itself, indicating how many watts to produce for what period of time. The data for programming the CompuTrainer in this way comes from a specifically formatted text file called an ERG file. It is possible to configure a workout based on grade, distance and wind speed or, in the case of my plans for the Sufferfest, it can be programmed to generate specific wattage loads for certain amounts of time, in very fine increments. In addition to recording data for future analysis, it can be connected to a computer and programmed to generate a specific pattern of load/resistance. The CompuTrainer can be used in multiple ways.

Computrainer manual download#

The rest of this post has some of the details behind this project but, if you really donвЂ™t care how all of this works, just download the ERG Spreadsheet, read the short instructions in the file and get on your bike. I have great intentions when I talk about the workout and even when I climb on the bike, but when the screens says to go at level 9/10, am I really giving it 90% of my absolute best effort? So, with that in mind, I set out to combine the gut check of the Sufferfest video with the technology of the CompuTrainer. That is, they rely on me to determine if IвЂ™m working hard enough. But, they suffer from the same problem as all вЂњperceived exertionвЂќ based workouts. The Sufferfest workouts are interesting, challenging, motivational and, occasionally, fun. This year IвЂ™ve moved my indoor riding to a CompuTrainer and I have a pretty solid, power-based, workout plan to follow but I still want to include Sufferfest videos when they fit in the plan. Last year I spent my trainer time putting myself through the pain of Sufferfest video workouts and spent more time on my trainer than I usually would. (The Sufferfest ERG Spreadsheet has been updated a couple of times since the original version.В The last couple of videos point out how critical it is to consider your personal power capabilities and the workout profile of each video when you set your power numbers in the spreadsheet)ДЄs much as I hope to continue riding outside during the winter, the reality of winter inВ Ohio means I needВ a plan B.