Tacx Trainer Software 4 Advanced Download Mac Updated

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Tacx Trainer Software 4 Advanced Download Mac

GoldenCheetah


  • Downloads or Imports ride data direct from many devices
  • Imports ride information downloaded with other programs
  • Provides a rich set of analysis tools
  • Is bachelor for Linux, MacOS, and Windows.
  • Is released nether an Open Source license.

Nosotros believe that cyclists and triathletes should exist able to download their power data to the estimator of their pick, analyze it in any way they meet fit, and share their methods of analysis with others.

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To all those volunteers who selflessly give their time and without whom amateur sport would non exist.


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Version 3.5 (Current Stable Release)

WITHINGS USERS SHOULD INSTALL V3.6 DEVELOPMENT BUILDS THAT CONTAIN UPDATES FOR WITHINGS DOWNLOAD

We are proud to announce the release of version 3.five of GoldenCheetah.
Installation is simple. Download the file for your operating system.
You can also view the release notes for three.v

All Downloads

Microsoft Windows 32-scrap
Microsoft Windows 64-bit
Windows builds practice Not support Windows XP any more.

Mac Os X (x.seven+) 64bit
Linux (AppImage) AMD64
Source Code (zip) zip
Source Lawmaking (tarball) tarball

Older versions and resources

Evolution Releases

Version 3.6 Release Candidate 1 Feb 2022

The first release candidate build for version iii.half-dozen released in February 2022, it is feature complete, default comfiguration and translations volition modify before official release.

Ever Have A BACKUP Earlier RUNNING DEVELOPMENT BUILDS


*NEW* Snapshot Releases

Snapshot Builds

We now automatically publish snapshot builds when significant new enhancements are bachelor or when a major issues is squashed. These builds may incorporate regressions equally they will merely have been tested by developers (and we all know how reliable they are). Don't be surprised if things get incorrect !

Ever Have A Backup Before RUNNING SNAPSHOT BUILDS



It's not the will to win that matters—everyone has that. It's the will to prepare to win that matters

— Paul "Carry" Bryant

Contributors

Sean Rhea bought a PowerTap Pro on Apr 20, 2006 and immediately prepare to figuring out how to use it from his Mac without using Virtual PC. With aid from Russ Cox and David Easter, he wrote two command-line programs for downloading data from a PowerTap and interpreting that information. Sean released these two tools, ptdl and ptunpk, on May four, 2006.

Afterwards that yr, Sean needed to learn QT for his real job, and he set about writing a graphical version of his software for exercise. He released the first graphical version on September 6, 2006, changing the name to GoldenCheetah in reference to an quondam fable from his days as a runner.

Over the course of the next couple of years training with power became more than popular with devices being more widely used in the amateur ranks. The community around the project grew and in 2010 every bit Sean stopped racing competively he handed over leadership of the project to Mark Liversedge.

Since then, a large and global community has contributed boosted code and other back up.

  • Alejandro Martinez
  • Alexandre Prokoudine
  • Alex Harsanyi
  • Andrew Bryson
  • Andy Froncioni
  • Antonius Riha
  • Arun Horne
  • Austin Roach
  • Ben Walding
  • Berend De Schouwer
  • Bruno Assis
  • Chris Cleeland
  • Christian Charette
  • Claus Assmann
  • Dag Gruneau
  • Damien Grauser
  • Daniel Besse
  • Darren Hague
  • Dave Waterworth
  • Dean Junk
  • Dmitry Monakhov
  • Dr Phil Skiba
  • Eric Brandt
  • Eric Murray
  • Erik Boto
  • Frank Zschockelt
  • Gareth Coco
  • Greg Lonnon
  • Henrik Johansson
  • Ilja Booij
  • Irvin Sirotić
  • Ivor Hewitt
  • Joern Rischmuller
  • Jaime Jofre
  • Jamie Kimberley
  • Jan de Visser
  • Jim Ley
  • Johan Martensson
  • John Ehrlinger
  • Jon Beverley
  • Jon Escombe
  • Josef Gebel
  • Julian Baumgartner
  • Julian Simioni
  • Justin Knotzke
  • Keisuke Yamaguchi
  • Keith Reynolds
  • Ken Sallot
  • Leif Warland
  • Lucas Garoto
  • Luke NRG
  • Magnus Gille
  • Marc Boudreau
  • Marcel Breij
  • Mark Buller
  • Mark Liversedge
  • Mark Rages
  • Michael Puchowicz
  • Mitsukuni Sato
  • Ned Harding
  • Nicholas Feng
  • Nick Burrett
  • Okano Takayoshi
  • Omar Torres
  • Patrick McNerthney
  • Philip Willoughby
  • Rainer Clasen
  • Ralf Spenneberg
  • Robb Romans
  • Robert Carlsen
  • Roberto Massa
  • Ron Alford
  • Satoru Kurashiki
  • Sean Rhea
  • Simon Brewer
  • Stefan Schake
  • Stephan Lips
  • Steven Gribble
  • Thomas Weichmann
  • Tilman Schmiedeberg
  • Ugo Borello
  • Vianney Boyer
  • Walter Burki
  • Yves Arrouye

If I have seen further it is by standing on the shoulders of Giants.

— Isaac Newton, The Correspondence Of Isaac Newton

Science in Golden Chetah

Wherever possible we choose to employ published science. Science that has been developed with the academic rigour demanded by the scientific method; evidence based, peer-reviewed and original. This ways we are able to provide the best assay available, just at the price of a steep learning curve for new users. Then below, we endeavour to introduce some of the nigh important concepts, why they are important and how they might help you to meliorate.

Power and Duration - Disquisitional Power and W'

How hard can you go, in watts, for half an hour is going to be very dissimilar to how hard you lot can become for say, 20 seconds. Then thinking about how hard you can go for a very long time will exist different again. When it comes to reviewing and tracking changes in your performance and planning future workouts you lot quickly realise how useful information technology is to have a good understanding of your own limits.

In 1965 ii scientists Monod and Scherrer presented a 'Critical Power Model' where the Critical Power of a muscle is defined as 'the maximum rate of piece of work that it tin continue upward for a very long time without fatigue'. They also proposed an 'energy shop' (later to exist termed W') that represented a finite corporeality of work that could be done in a higher place that Critical Power.

In cycling parlance Westward' would be referred to equally the matchbook– the harder y'all get the quicker it will exist used up, but temper your efforts and yous can 'save a match' for the last dart. CP, on the other hand, is that intensity (or ability output) where you are uncomfortable but stable, akin to your TT stride. You know that if you attempt to become any harder you are gonna accident up pretty quickly.

Monod and Scherrer also provided a mathematical formula to estimate the maximum ability y'all can get for any given duration using W' and CP as parameters. This formula is pretty reliable for durations betwixt ii minutes and an hour or and then, simply less reliable for shorter and longer durations. Then, over the final fifty years, variations of these models have been adult to address this, and it still continues to be a topic of smashing scientific interest.

We take implemented some of these models so y'all can become ability estimates to predict and review your training and racing. Nosotros take also implemented a wholly new model called the 'Extended CP model' that is based upon bioenergetics.

Bioenergetics

We utilize complex sources of overlapping energy when we exercise. These free energy sources are anaerobic with a express capacity and a high rate limit (like W') and aerobic with an unlimited capacity but a low rate limit (like CP).

Anaerobic Systems

In the commencement ten seconds or so of high output work we describe upon energy stored within the muscles that have immediate availability – then nosotros tin can dart all out for x-30 seconds without drawing breath and at very high work rates. These chemicals are phosphates chosen ATP (adenosine triphosphate) and PCr (phosphorcreatine). Interestingly, afterward well-nigh 3 minutes of total residual these stores are largely replenished.

So for the next fifty seconds or and so after those phosphates are depleted nosotros primarily get our energy from glycolysis and still without drawing breath. This is the conversion of glucose into lactate. Information technology takes us well-nigh one 60 minutes to recover and remove all the lactate produced, merely nigh of it is gone afterward about 10 minutes – and we tin speed up this clearance through light exercise – which is why a warm-down is a good thought after intense practise.

Aerobic Systems

Simply at present, sadly, after that all-out infinitesimal we are going to have to draw breath, considering we need the oxygen to power the aerobic energy systems. First up we go aerobic glycolysis, this is converting glucose into pyruvate past burning it with oxygen in a actually complicated 10 stage bicycle. The conversion rate is limited by the amount of oxygen the lungs can absorb (VO2max) and the available fuels. It tin accept anywhere between 1-3 minutes to get up to 'elevation' product and then dies abroad slowly over time. One time all the glucose is gone, nosotros volition bonk, which is why gels and powders are high in easily digested glucose – to refuel this procedure. Lastly, from about 6-7 minutes we start to rely upon lipolysis that utilises an most limitless source of free energy; fat and water. So stay hydrated !

The Future of Power-Duration models

Our Extended Ability Duration Model extracts the likely contribution of these free energy systems to predict the free energy production (or watts per 2d). This is akin to reading the fuel gauge to piece of work out how fast yous're going in a car. It's non an exact science and then yields an approximated answer, which can be slightly overestimated because it doesn't really consider why we fatigue.

It is probable that in the adjacent 2-3 years current research will aid to explicate muscular, neural and psychological fatigue or constraints. These in plow tin exist used to refine our models. Inquiry is also probable to expand our understanding of Westward' and CP and how they reflect underlying physiology and associated dynamics (maybe fifty-fifty CP fluctuates depending upon how we ride).

Motor Units - Recruitment and Fatigue

Slow and Fast-twitch Muscles

Roughly 40% of your trunk weight is muscle; skeletal muscle that's attached to your basic via tendons and are controlled via witting thought ("shut upwards legs, pedal faster"), only as well smooth muscle including arteries, the bladder, eye and reproductive organs and of course cardiac muscle pumping blood 24x7 and over again without any conscious thought.

We're going to focus on skeletal muscle. Our legs contain lots of different muscle groups; the quadriceps, hamstrings, calves etc. These muscle groups work together when we walk, run, kick and bound. Each musculus group in plow is comprised of a large number of motor units (MU) that in turn contain a motor neuron and a drove of muscle fibres. Our encephalon triggers a muscle group into action by recruiting every bit many of its motor units as needed to encounter the power we desire. It does this by firing the motor neurons that sends an electrical pulse to the musculus fibres causing them to contract.

The speed that a musculus fibre contracts is known as twitchiness; we have type I known as slow-twitch fibres that, true to their name, don't contract quickly simply can go along doing it for a long time and a type II also known as fast-twitch that are, unsurprisingly, very quick, simply also fatigue more quickly besides. Those fast-twitch fibres are further broken downwardly into type IIa and IIx/d. Typically, tedious-twitch accomplish their peak tension in virtually 100ms, with IIa at 50ms and IIx/d at 25ms. The other important distinction between the fibre types is the force that they utilize; slow-twitch blazon I fibres apply a low force, where fast-twitch type IIa apply a medium forcefulness, whilst IIx/d are unsurprisingly the strongest. We typically have very few IIx/d which is why nosotros can exhaust them with relatively few repetitions of an do when weight training.

Slow-twitch fibres contain a high number of mitochondria; ofttimes referred to as cellular power-plants. They 'generate' energy on demand in that complex 10-step process mentioned above (its actually called The Krebs Cycle). In dissimilarity, fast-twitch muscles contain far fewer mitochondria and instead take greater stores of glycogen and the enzymes needed to to produce energy without oxygen. As a issue, tiresome-twitch muscles are fuelled primarily from fat at endurance intensities, but will employ glycogen at tempo and higher intensities. IIa are fuelled primarily from glycogen but can employ fat whilst those potent and quick IIx/d but use glycogen.

In healthy adults the distribution of type I/2 differs significantly past musculus group and also to a bottom extent upon your genetics but a typical basal distribution of fibre types in the quads would be in the range 55% I, 32% IIa, 11% IIx and ii% IId. With the right kind of training it is possible to 'convert' type IIa to type I which improves aerobic endurance performance but at the toll of a loss of some strength. This is typically accomplished through lots of hours riding at a lower intensity, below LT1. Explosive and high intensity workouts volition typically signal greater type II muscle fibre growth. So the worst affair for a sprinter to do is ride a three week multi-stage race similar the Tour de France !

Recruitment and Central and Peripheral Muscle Fatigue

As we increment the strength we desire to generate our brains will recruit more than and more of the motor units to meet the demand. As the demand gets higher we reach a point where all motor units bachelor will be firing. When fresh and all motor units are available nosotros will hit our P-max power, but if nosotros're fatigued some of those muscles will be exhausted and unavailable – and our maximum power will be reduced. This peripheral fatigue occurs much earlier for fast-twitch than slow-twitch muscles. So our brain will always recruit from deadening-twitch before fast-twitch muscles to encounter need – so the fast twitchers are saved for when we really need them.

Aside from fatigue inside the musculus fibres, our brains and neurons volition too limit what nosotros tin attain; in some cases this keeps usa well within our natural capabilities, perhaps every bit a 'rubber mechanism'. And there is lots of enquiry existence washed into this central fatigue to come across how if differs by private and how much it can be changed with training and the correct 'motivation'.

Lactate - Shuttle, LT1, LT2 and Friends

Lactate

Lactate is a double edged sword; on the one hand it is the primary source of 30% of the glucose we generate within the body, but on the other mitt it likewise regulates metabolism — a safety machinery within the torso.

Lactate is produced when we burn down glucose; aerobically and anaerobically. During intense practice it is mostly produced past the fast-twitch muscles that utilise glycogen. However, it is not a waste product product equally was widely believed in the past; it inhibits fatty oxidation and also glucose utilisation within our muscle cells — it even reduces muscle shortening and thus peak power. It is a 'brake' to terminate u.s.a. going likewise hard, helping u.s.a. to pace for the long run. But of course, we might not desire that to happen if nosotros're winding it upward for the terminate direct !

Further, the mitochondria within our slow-twitch fibres and in fact most of our bodily organs can apply lactate to create glucose. So our body creates it to regulate our metabolism, but will also employ it for fuel, either when we settle down a bit or by "shuttling" it in the bloodstream from the active leg skeletal muscles to the smoothen muscles in our middle and lungs.

Lactate also causes an increment in PGC-1a that results in increased mitochondria biogenesis (we tin also increase PGC-1a signalling and associated mitochondria biogenesis by riding when fasted). This is an exciting area of development that is start to suggest that lactate has significant benign effects rather than being detrimental.

Lactate Threshold

Lactate is ever produced even at lower intensities of practise. Initially our blood flow will clear lactate away as it is produced to the liver, heart, kidneys where it is slowly converted and stored every bit fuel for re-use. Additionally whilst we are working at these lower intensities some of the lactate produced is converted back into glucose within the muscles themselves (which too helps to clear lactate when we rest or "lift off the gas for a moment"). The reason this but occurs at lower intensity is because it is the slow-twitch muscle fibres that comprise a transporter called MCT-1 that controls lactate re-utilise within the fibre mitochondria. And slow-twitch muscles will all be busy when we exercise at higher intensities.

As we piece of work a lilliputian harder lactate will be created a bit faster, simply at the same time blood period increases our heartrate goes upwards so we keep clearing it. But eventually we become to a bespeak where lactate levels increase higher up the baseline (typically 1mmol above), this signal is known as "LT1". At this point we will feel that we are working, but no more than a tempo stride. As we keep to go harder, blood lactate aggregating will increase and then will claret menstruum as our heart rate rises. Functioning at the LT1 point has been shown to exist an excellent predictor of functioning in endurance races like the marathon or a cycle race lasting two or more hours.

We will eventually become to a tipping point where clearance and accumulation will be at a maximum point we can sustain; this is the intensity that best relates to a TT pace and is called "LT2" or the lactate turnpoint (LTP) and more technically referred as the maximal lactate steady land (MLSS).

The power output at this point has been shown to be closely related to FTP and CP (although CP is typically a bit higher). From here if we go harder then lactate will build up much faster and we will start to feel a heavy burning sensation in our legs. Somewhen we will crash and fire as we hit our maximum HR and tin can't get plenty oxygen in, let alone articulate the lactate in our legs.

Performance at the LTP has been shown to exist a practiced predictor of operation in shorter events like the 10KM or a cycling 40km TT, with most athletes able to hold ability at the LTP for betwixt 45 and 65 minutes. It is non such a good predictor of performance in events of a longer duration — hence CP and FTP are non good indicators of endurance performance but as they modify it will indicate if the lactate curve is shifting to the left or the right.

Shifting the lactate curve to the right

Then, if nosotros can shift the blood lactate curve to the right nosotros can exercise harder for longer at the same level of perceived effort. Or as Greg Lemond famously one time said 'It doesn't go easier, y'all just go faster' — we will however hit the LTP, just at a higher power output.

In society to do this nosotros need to train our bodies to to fire less glucose for fuel, get improve at shuttling pyruvate into muscle cells before resorting to producing lactate, and once we have lactate we need to get better at clearing it abroad or reusing information technology for fuel.

And so, increasing the volume and density of mitochondria inside the slow-twitch fibres will requite us a much greater capacity to re-use pyruvate and less lactate will be produced in the first identify. Secondly, these mitochondria will also aid in clearing and reusing lactate. Lastly, fatty metabolism doesn't create lactate at all, so the greater power we can develop solely from this (again using our ho-hum-twitch muscles) the less reliance we will accept on glucose energy and lactate clearance.

Then, training interventions that increase the volume and density of ho-hum-twitch fibres and mitochondria will shift that curve to the right and better endurance performance. Typically this is the purpose of 'long boring distance' where we ride below LT1 at an 'endurance step' for many hours.

Oxygen uptake - VO2max and "The Slow Component"

VO2max

It seems such a simple concept. VO2max is the maximum amount of oxygen your body tin can use during intense exercise, measured in millilitres per kg of weight per minute. Usually expressed every bit ml/kg/min. To determine your VO2max yous need some expensive lab equipment that measures gas exchange; oxygen in and carbon dioxide out. This is typically measured via a ramp test.

It is considered to exist the all-time indicator of an athlete's cardiovascular fitness and a expert predictor of their aerobic performance. The more oxygen you can use during intense exercise, the more 'fuel' you lot burn and the greater energy you produce. In fact, in almost all endurance sports the VO2max of world champions and aristocracy athletes will be in the region of lxx-90 ml/kg/min. To put that into context, at the depression end of the scale a sedantry, possibly overweight and detrained athlete may accept a VO2max as low every bit xxx ml/kg/min.

To relate this back to the lactate curve; LT1 typically occurs at near l% of VO2max in untrained athletes and can be equally high as fourscore% of VO2max in trained athletes, whilst LT2 typically occurs between 70% and 90% respectively.

Your VO2max is largely determined through genetics; you won't become Greg Lemond (92.5) or Flavia Oliveira (76) if you work actually hard. Other factors will also affect it; it tends to pinnacle when you lot are about twenty and can driblet by thirty% past the age of 65; at altitude it is reduced due to the thinning of oxygen in the air. But VO2max can exist improved with the correct sort of training interventions and weight direction and it remains the best fashion of tracking improvements in aerobic fitness as well as comparing athletes and determining their likely potential.

For those that don't ain a gas exhange analyzer, HR may be an culling mode of tracking changes. There have been numerous studies that show that 60 minutes and oxygen consumption are closely correlated; and so it is potentially viable to monitor average ability to average 60 minutes ratios to track trends in aerobic fitness over fourth dimension. But take care equally HR tin fluctuate day to day depending upon hydration, caffeine, slumber and other factors.

"The Deadening Component"

When we practise at a constant intensity beneath LT1 (moderate domain) oxygen uptake rises over virtually 1-2 minutes until information technology reaches a steady country level that is well below VO2Max.

When we exercise at a slightly college constant intensity, betwixt LT1 and LT2 (heavy domain) oxygen uptake will ascent over 10-twenty minutes before reaching a steady state. When compared with the moderate effort the heavy effort causes oxygen uptake to rise more slowly and appears to be delayed. Additionally, the percentage of VO2max that we settle at is higher than you would predict; suggesting efficiency has been dumb in some fashion.

Every bit you might guess, when we practise at an intensity above LT2 (severe domain) oxygen uptake, similar lactate accumulation, just keeps getting higher until we take to stop due to accumulated oxygen debt and excessive lactate. It does not plateau or reach a steady state.

The increase in oxygen uptake every bit fourth dimension progresses in the heavy and severe domain is known every bit the 'VO2 tedious component'. It suggests that the efficiency with which the body uses oxygen to produce energy is progressively lost while exercise continues. It has even been shown that if exercise is continued at the same intensity for long enough we will eventually accomplish VO2max.

The cause for this is not really known for sure. It could exist caused by the gradual recruitment of fast-twitch fibres every bit slow-twitch fibres fatigue; every bit we run out of tedious-twitchers the brain uses more and more fast-twitch muscles to maintain the aforementioned power. Simply those fast-twitch muscles need more oxygen to generate the same ability. And so slowly, our oxygen uptake increases.

Either way, for endurance athletes, we need to shift the LT1 and LT2 every bit far to the right every bit nosotros can to enable united states of america to work at a higher intensity or power so that what might take been severe becomes heavy, and what was heavy may become moderate. Greg Lemond was just half right; 'Information technology might nevertheless exist difficult, and you lot might become faster, only you can go faster for even longer when you lot go piece of cake.' That may not audio so snappy just it certain is the most important affair to know nearly endurance training — its all about shifting the lactate curve to the right.

Cardiovascular Arrangement - Center, Blood and Vessels

The Cardiovascular organisation is responsible for transporting oxygen, nutrients, hormones and waste product products around the trunk. For example, during do it delivers the oxygen from the lungs and delivers fuel to the skeletal muscles and also transports the CO2 back to the lungs and shuttle lactate away to be re-used elsewhere.

Information technology'south a truck continually dropping off the food and and taking abroad the trash and it is indisputably the single biggest determinant of endurance exercise performance.

The Center – Cardiac Output, Stroke Book and Heartrate

The heart beats about 100,000 times a day pumping blood around the body; typically shifting about 5-half dozen litres per minute at rest upwards to equally much as 20-xl during intense do. It is pumped along two paths in a double-loop; the pulmonary excursion to the lungs in gild to release CO2 and acquire Oxygen and the systemic circuit to deliver oxygen and fuel (and collect CO2 and lactate etc) to the encephalon and body (eastward.g. skeletal musculus).

Total blood flow (cardiac output) is measured as the corporeality of blood pumped out in one beat (stroke volume) multiplied by the number of beats per minute (heartrate). To run into the need as we exercise at increasing intensity both heartrate and stroke volume volition increase. At rest 5L might be 72bpm x 70ml where at max we might pump 30L at 200bpm ten 150ml. Elite and highly trained athletes will have a stroke volume approaching 200ml and cardiac output at 210bpm of 40L litres.

At that place is no consensus on the relationship between increases in SV as you increase practise intensity; SV has been shown to plateau (or fifty-fifty peak) at roughly fifty% of vo2max, but that it has also been shown to increase all the fashion upwardly to maximal effort. Studies are beginning to suggest that this pattern may be related to claret volume and training history; the higher your blood book and fitness then the more probable you are to see a progressive increase all the way to vo2max.

Regardless of this, stroke volume is most definitely improved with aerobic training; the size of the ventricles will increase with the right training, and as they become thicker and stronger they make larger and more powerful contractions. In cycling power terms that means we will see power output increase at the same heartrate as more blood is pumped with each beat.

Claret vessels – Arteries, Capillaries and Veins

In that location are three principal types of blood vessels; the arteries that carry oxygenated blood away from the heart, veins that comport de-oxygenated blood back to the heart and the capillaries that provide the interface with tissues and muscles. Arteries and veins are flat musculus; they have a layer of musculus surrounding them that contracts and expands to help pump blood around the body. With training their overall performance will be improved along with some increment in capillary density. Astonishingly, laid terminate-to-stop our blood vessels would stretch 100,000km.

Their function in apportionment is managed by the cardinal nervous arrangement and will prioritise blood delivery in response to practice (amongst many other things). For example when cycling at a moderate intensity, this volition issue in more than blood going to working muscles in the lower body (our legs) whilst leaving other parts of the torso (e.one thousand breadbasket) less well supplied. In fact, at rest only 15% goes to working muscles but that tin can increase to every bit much equally 60-vii% during intense exercise. Which is why its hard to assimilate an free energy bar when you're gunning for it !

Blood – Red-Blood Cells and Blood Plasma

Y'all typically have well-nigh v-6 litres of claret in your trunk at any one time which is of form 5-half dozen kg of vital weight; certainly non weight you can afford to lose. It is comprised of 55% blood plasma and 45% red blood cells. Blood plasma contains mostly water, sugar, poly peptide and fats used to fuel exercise. Red claret cells carry more often than not oxygen and CO2, so increasing the volume of blood and the pct of red-blood cells through grooming (or doping) can take a dramatic event on aerobic performance.

99% of oxygen is delivered to working muscles attached via haemoglobin (Hb) in red claret cells, with the other one% dissolved within other blood fluid. In contrast, 85% of CO2 is carried away from working muscles dissolved in the water inside those red blood cells, with a further 10% carried away by the haemoglobin that was used to ship the oxygen in, the remaining 5% just dissolved in the blood plasma.

Haemoglobin and Oxygen

O2-Hb Affinity

The affinity between oxygen (O2) and the Haemoglobin (Hb) in red-blood cells is used to describe the attraction between the two. A college affinity means more O2 volition be bonded to the Hb, when depression it ways those bonds will suspension and O2 will exist released. As cherry-blood cells pass through the lungs it is of import for this affinity to exist loftier and then the claret becomes oxygenated; only as it passes through the legs it is important for this affinity to be low and then oxygen is released into the working muscles.

During intense exercise there is a significant deviation between the lungs and the capillaries where temperature and levels of claret pH, CO2 and phosphates are much college. These reduce the O2-Hb affinity in the tissue the capillaries service causing the O2 to be released in the muscles where they are consumed. Just there is also some reduction in the lungs too during intense exercise, this limits the amount of oxygenation that can occur. Worse, equally total blood flow is likewise increased during intense exercise there is less time for the oxygen to enter the claret; all of which leads to a situation where blood is passing through the lungs faster than it can be fully loaded with oxygen — we accept reached our limits; any increase in blood menstruation isn't going to deliver more oxygen to our muscles.

NIRS, SmO2 and tHB, O2Hb and HHb

Using near-infrared spectroscopy (NIRS) devices like the Moxy Muscle Oxygen monitor it is now possible to monitor oxygen delivery and consumption as nosotros ride. NIRS shines a light through the blood in the capillaries inside muscles to place the corporeality of haemoglobin present, and what percentage of that haemoglobin is carrying oxygen.

NIRS devices provide two measures; SmO2 — what percentage of haemoglobin is carrying oxygen at the muscle; and tHb — haemoglobin concentration measured at the muscle. Using these two pieces of information we can derive two further metrics; O2Hb — concentration of oxygenated haemoglobin and HHb — the concentration of deoxygenated (hydrogenated) haemoglobin. We can then plot HHb and O2Hb alongside, say, ability and heartrate to analyse oxygen commitment and extraction during exercise right at the working musculus !

Use of this information to assess training and development is an exciting new development that may yield entirely new training and analysis methods in the very most time to come. For case; there is a directly relationship betwixt oxygen extraction at the muscle and the Lactate Plough Betoken; we could utilise data collected from an NIRS device with a power meter during an incremental ramp test to pinpoint power at MLSS with some precision. This could provide a reliable and accurate protocol for establishing CP and FTP.

W' Expenditure and Reconstitution - W'bal

Matches and Pacing – W'bal

Unless we're riding the pursuit or a very apartment time trial, when we train and race we tend to ride sustained efforts interspersed with recovery. These intermittent bouts might occur when we climb a loma, or dart out of a corner or bridge a gap. In fact almost all grooming and racing away from the turbo tends to be variable because of this.

Now, we know from the Critical Power model that when we piece of work in a higher place CP we beginning eating into our express West' stores. If we keep going difficult enough for long enough we will blow when it'southward all gone. But, we also know that it volition as well be replenished over time too.

When we work below CP the energy stores inside the muscles are restocked. The further below CP we are the faster we volition recover, and for the first thirty seconds of recovery we get the nigh bang for cadet as blood-menses into the muscles is withal high from the previous tour

Dr Skiba et al provided a formula for tracking the levels of W', called W'bal that nosotros tin can plot alongside power. It is particularly useful for assessing workouts for likely failure earlier attempting them and also for reviewing and comparing intervals inside a single workout, even when they are of differing durations.

Information technology is likely that in the near future y'all will come across Westward'bal appear on bike computer headunits to show you the capacity remaining every bit yous race.

Analysing Power Information

Average, xPower and NP

Skiba/Literature Coggan/TrainingPeaks
Variability Alphabetize Variability Index
Relative Intensity Intensity Cistron
xPower Normalised Ability
BikeScore Training Stress Score
Critical Power Functional Threshold Power
West' Functional Reserve Capacity
W'bal dFRC

When you showtime start using a power meter you observe that power tends to move effectually a lot more than, say, your heart-rate.

When you end pedalling ability drops to nix immediately, simply HR may have xxx seconds or so to recover. In truth, although the ability meter says zero watts when you stop, the torso's physiological response continues for roughly 30 seconds, every bit HR drops, breathing recovers and more complex energy arrangement processes go on.

This means that if we want to use power output equally a measure of training stress we volition likewise need to translate those simplistic ability readings into something that reflects the associated physiological processes and their half-lives.

This is what Dr Andrew Coggan'southward Normalised Power and Dr Phil Skiba'south xPower are doing; they 'smooth out' the power data to reflect the underlying physiological processes. Whilst the underlying assumptions and maths differ slightly they both yield a power output that will reflect the stress of the variable power values more than accurately than simply taking a simple boilerplate — they represent a constant power output that places the aforementioned stress every bit the variable information that was recorded.

Stress – Work, Intensity, TSS and TISS

Given that work in joules can be calculated by multiplying power by time it is very tempting to utilise this to measure out the stress of a ride. But as nosotros become stronger and more efficient those joules get easier to produce, and thus the training stress accrued in the workout should reflect that.

To account for this we need some kind of score that takes into account how hard the ride is based upon our electric current capability. This is precisely what BikeScore and TSS exercise. They reverberate the stress by taking into account the relative intensity of the workout. This intensity cistron is computed equally a ratio of the xPower to our current CP. This intensity is and so multiplied by the ride elapsing to go an overall stress score; the higher the stress score the bigger impact it will take had and likely the more recovery we will need the mean solar day afterward.

But in that location is still a trouble, we know that work at high intensities for short durations elicits a different strain to piece of work at depression intensities for longer durations and there comes a point where more pain will give trivial gain. To counter this Dr Skiba introduced Ae and An TISS that are weighted differently for low and loftier intensity piece of work and allow us to track these training stresses separately.

Training Management

Preparation – Stress and Strain, Form and Fitness

The reason we train hard and remainder piece of cake is to place stress on the body during training sessions to signal adaptions that occur when we rest. But finding the right residual between piece of work and residuum, grooming and recovery can be quite hard. We need a model that can quantify this human relationship and assistance the states become the all-time bang for buck from our training but also ensure we don't overdo it and become sick.

When nosotros place stress on our bodies we cause it to strain; for example when untrained an athlete might discover riding for 1 hour at 200w very difficult. The strain on their trunk may be very loftier – they will be so destroyed at the terminate that they need a day or 2 of residual before because doing whatever training. But after 6 months of regular training the same stress (1 60 minutes at 200w) will apply much less strain on the athletes trunk and exist something they could perform daily.

Thinking in cycling terms, when nosotros accept good 'form' we are able to perform at high workloads without too much strain, but every bit we lose 'form' we struggle to perform at the levels we used to find much easier. As we get fitter we need to apply more and more than stress to elicit the same strain. If we push button information technology too far and apply as well much stress with bereft rest we risk becoming 'overtrained'; our bodies become so drawn they need an extended period of rest to completely recover before we tin starting time training again.

To make life simpler metrics similar BikeScore and TSS have into account the athlete's current capability via CP and FTP, and so they are stress scores relative to the athlete's current capability; where Piece of work (in Joules) is an absolute measure of stress. Too, nosotros all respond differently to training; high-responders will run into a more dramatic increment in performance from the same training load that a low-responder does. Information technology is of import to call up this when assessing outcomes and planning hereafter training and information technology would be useful for models to take this individualisation into account.

The Impulse-Response Model

Only under 40 years ago, in 1976, Eric Banister and colleagues introduced an 'impulse-response' model that summarized the principles of preparation into an elegant and coherent framework that is individualised to the athlete.

Daily preparation load (TRIMPS) is used as an input to the model, but could be replaced with any metric, including power-based metrics like BikeScore or TSS. These represent the training impulse of the impulse-response model. Next, to adapt the model to the private a 'proceeds' gene is derived from past responses to preparation impulses; or more specifically, the past improvements in performance (e.g. five min ability) and the grooming stress are observed and quantified. We tin look at the gain factor to identify if the athlete is a low or loftier responder, or probable somewhere in betwixt. This gain gene helps to link the training impulse to the predicted response.

These load and gain factors are then used as an input into ii functions that quantify the response; fitness (or PTE, positive training effect) that accumulates over the longer term (50 days) and fatigue (or NTE, negative training effect) that accumulates over the shorter term (fifteen days).

The output from the IR model is and then a prediction of 'performance' that is computed by subtracting 'fatigue' from 'fitness'.

Importantly, these functions will also reflect de-preparation also – if your training load eases or stalls your fitness and fatigue will reduce; and changes in your performance will either increase slightly if it is a short-term taper, or drop if it is a longer term preparation intermission. Lastly, Banister recommended resetting and checking the gain and time constants every threescore-90 days; by fitting recent performance outcomes with the recent grooming load. More contempo studies take confirmed that these constants will alter over time, but will also differ according to training intensity and training modality.

The Performance Manager

In 2001, working with a group of coaches and athletes interested in training with power meters Dr Andrew Coggan developed the 'Performance Director Chart' (PMC). It is a variant of the Banister IR model and is described in a comprehensive article on the TrainingPeaks website.

The PMC is claimed to address a number of shortcomings of the Banister IR model that; (1) it is not tied to physiology (2) it assumes there is no upper limit to performance (3) fitting model parameters every lx-ninety days requires valid data to model against (4) it is over parameterised (v) these parameters can vary by individual, intensity and sport. Information technology is debatable whether these perceived shortcomings have any material affect on the utility of the IR model or if they are addressed by the PMC. Only it is clear that the PMC has been embraced by the cycling community and has been instrumental in providing a means for the layman (and many professional person coaches) to adopt an IR approach to managing their training. It is often described as the most important tool for the cyclist lucky enough to ain a ability meter.

The PMC does not back up individualisation for low/high responders and it does not attempt to predict performance, but the core concepts from the Banister model remain; (1) there are functions that attempt to draw fatigue and fitness (ii) preparation load is used equally an input (3) training load can be represented using any metric (4) disuse is essentially the same (maths differ merely slightly in exercise), with default values of 42 and vii days used as opposed to fifty and 15 (merely these tin be adapted anyway).

ATL, CTL and TSB

Acute and Chronic Training Load (ATL, CTL) represent the accumulated grooming stress (TSS) in the brusque-term and long-term respectively. As long-term training load (CTL) increases 1 would wait the accumulated stress to have elicited positive adaptations every bit a result CTL is widely used as a proxy for 'fettle', assuming a linear human relationship betwixt impulse-response. Rapid increases in short-term load (ATL) (often chosen the 'ramp rate') tend to bespeak that grooming load is increasing besides fast to sustain, but this is besides indicated by the tertiary metric Training Stress Remainder (TSB) which is computed every bit the difference between the long and brusque term loads.

Where the Banister-IR model output predicts 'functioning' the PMC model provides an output TSB that volition betoken the athlete condition; a negative value indicates a level of rest fatigue whilst a positive value indicates no residual fatigue is nowadays or the athlete is rested. It is often claimed that a TSB of between 0 to +5 represents an ideal land to accomplish your all-time performances and should be a target when planning training. A TSB lower than -35 to -forty indicates a take a chance of injury or affliction through overtraining or insufficient remainder (assuming yous have more than than 42 days of data).

Essentially, TSB indicates if the athlete is likely to perform well, whilst CTL indicates how much training they accept performed (volume, frequency and intensity combined) and, therefore, their likely current 'fitness'.

Aerodynamics - Virtual Elevation

CdA

The aerodynamics of a cyclist and their bike has a huge bearing on the maximum speed they can go at any given wattage.

When cycling without a draft, typically during an individual time-trial or bicycle leg of a triathlon, roughly two-thirds (or more) of endeavor is spent pushing air out of the way. The more streamlined and slippery we can become in the current of air the faster nosotros get for the same watts. The elevate coefficient for a cyclist is called their Cd; if A is the rider'southward frontal expanse so the drag coefficient times their frontal area is their CdA sometimes called their "drag area". The lower the CdA the more slippery they are. Information technology can range from 0.5 (square meters) when sat upwards on the hoods, 0.3 when low on the drops and all the style down to 0.2 with aerobars, helmet and a TT wheel. Amazingly, Graeme Obree reduced his CdA to 0.17 for his hour tape but his posture was pretty farthermost !

Professional athletes spend thousands of dollars, and several days, testing different positions and equipment in a wind-tunnel in an attempt to quantify and improve their CdA. The smallest changes in positioning can event in massive improvements; in a TT position on aerobars it is possible to run across a x% reduction in CdA simply from "shrugging". Only other changes, like getting very low, might make you more slippery but at a cost that your power to lay downwardly ability is compromised — we need to find the tipping points and make tradeoffs with testing, and the testing tin can get countless.

Crr, Rho and Friends

Aside from CdA in that location are a number of other factors that will affect how fast yous get for any given power output.

Given we spend and then much attempt pushing air out of the way it should come as no surprise that the density of the air ( Rho ) can make a massive difference to how fast we go for whatever given power output. Air gets thinner as yous go to distance, its why hour records might be attempted there (lets ignore the fact there is also less air to breath). Aside from altitude, air density is also affected past humidity, temperature and air force per unit area; nosotros can calculate the air density if we have all 3 of these.

Pushing air out of the way isn't the just thing you pedal against, the tyres on the route have a coefficient of rolling resistance or Crr ; even skinny route tyres might have a range from 0.0025 upwardly to 0.005. Luckily there are lots of folks testing them then you don't have to. But irresolute tyres actually tin can make y'all faster (or slower).

Remaining factors include; weight if you're riding on the flat or downhill and so extra weight can exist advantageous as momentum and gravity aid you get faster; merely as the road tilts upwards its gonna demand more than power to overcome. Typically, on a two% gradient an 80kg cycle and rider volition need 233w to maintain 25 km/h, every 1kg of weight extra costs some other 2w to go the same speed. Similarly for 17km/h on 5% and 10km/h on ten% every kilo will have two-3w of ability to lift to the top.

And of grade, wind is the most obvious trouble. Riding with a 20 km/h headwind or sidewind is no fun; merely riding with a 20km/h tailwind is corking ! So windspeed and but every bit importantly current of air direction ( yaw ) can have the biggest affect on how fast we can go for any given power. Lastly we have acceleration ; every fourth dimension you speed upward you use power to practise that, unless yous're rolling downhill.

Virtual Elevation - aka The Chung Method

Ultimately we all desire to get faster on the bike. Bold you have done all you can to shed unwanted pounds there really isn't much y'all can do to change the wind, air density the course profile or gravity. That leaves our tyres (Crr), bike and posture (CdA) to work on. To avert spending lots of money on fourth dimension in a wind-tunnel there is a applied approach called 'Virtual Summit' (VE) devised by Dr Robert Chung that can be done outside using a power meter and speed sensor.

In the by, in order to test position and equipment and calculate our CdA we needed to know accurate values for; weight, speed, windspeed and yaw, power Crr, Rho, incline, gravity and acceleration. Then a field test would typically exist performed on a still day on a flat route; removing the need for the windspeed, yaw, incline and gravity terms. Then looking at speed for each run it would be possible to check if a position was faster or slower. But riding without wind and hills was almost impossible to do outside of a velodrome. And even then velodromes accept problems because (believe it or non) riding effectually the track you (and others in that location at the same time) will create your own tailwind !

How Virtual Elevation works

The single most of import matter we do is to run multiple loops on the aforementioned course with a power meter; every run volition have the same overall elevation modify (none), same altitude and experience the same environmental conditions whilst the power output and speed volition vary.

Because wind can change direction or rant it is still a good idea to perform these tests in a sheltered environment on as windless a day equally possible. Nosotros need to eliminate it from our calculations.

The effects of slopes, gravity, air density volition be the same for each run; we have not eliminated their effect by riding a loop but we have fabricated them identical for each run. Nosotros tin can also presume that every bit a passenger nosotros weigh the same in each run. But nosotros demand to make sure we don't brake, lose air from our tires or change position, because none of these things are going to exist taken into account.

If we do this then the power nosotros used for each lap was used to overcome;

  • rolling resistance in the tyre (Crr)
  • height changes (gradient changes)
  • accelerations (speed changes)
  • air resistance (CdA)

This tin can then exist converted to a relatively simple formula to calculate power used based upon Crr, Cda, speed and accelerations, gravity and slope, dispatch, weight etc.

The clever bit is what Dr Chung does with this formula; information technology is solved for gradient instead of watts. So we end up with a formula that combines all of those opposing forces into a virtual slope we had to ride upwards and down to become effectually our loop. Hence the name 'Virtual Elevation'.

We can and so brand some educated guesses about what Crr and CdA were and plot the associated virtual profile. At present since each lap is performed in a single position and the physical elevation change at the start and end of a loop is zero we need to adjust Crr and CdA until the start and end of a lap in the VE plot are the same.

Estimating using Virtual Tiptop

The example shown to the right (courtesy of Dr Chung) shows a field examination of vii laps where the rider had his easily in one position for the start several laps then changed hand position part way through the test.

When the estimate for CdA and Crr are correct the VE plot for a lap volition show the start and finish bespeak at the same elevation (i.e. they volition be level). Nosotros can run across that the summit left plot is clearly incorrect as each lap finishes higher than it started; the CdA estimate is besides low. The summit right shows the CdA has gone up simply however each lap finishes slightly higher than it started. Its only in the bottom two plots that nosotros can run into a level start and end for any given lap; those are the laps that were performed with the associated CdA and Crr.

In fact, the exact point at which the rider switched his hands from 1 position to the other is easily spotted – ii-and-a-half laps from the end. The alter in mitt position was really quite pocket-size: the starting time 4 laps were with the easily on the bar tops, the last ii-and-a-one-half laps were with the easily on the restriction hoods. The current of air conditions were not quite at-home (though the wind was neither strong nor blustery) and then this example shows that modest differences in aerodynamics can exist spotted even under non-ideal conditions. Of course, the better the conditions, the fewer the laps and the more than precisely and reliably yous can pin down the differences.

This is what Aerolab in GoldenCheetah does; it plots this virtual tiptop from a ride every bit you adapt estimates for Crr and CdA until you can see a good fit for the elevation profile. If you accept sufficient laps and variations in positions you will exist able to decide which lap yielded the best results – and thus identified a good position and its associated CdA.


Learn from yesterday, live for today, hope for tomorrow. The important matter is to not stop questioning.

— Albert Einstein, Relativity: The Special and the General Theory

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Posted by: haynesbeelty.blogspot.com

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