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  TRAINING FACTORS


Heart Rate Score

Heart rate, as a number of heartbeats per minute [bpm], is a very important indicator of effort. It can vary as the body’s need to absorb oxygen. Increasing cadence, speed or power the heartbeats are rising too. If You want to gain maximum efficiency from the training it is recommended to monitor the heart rate. The best way (most accurate) is to use pulsometer. With training progress You can lower the heart rate at the same level of effort.

Cycling Log and Statistics scores Your average heart rate result as a part of overall training score. In relation to individual value of maximum heart rate it gives the number from the range of <0 ; 1>. There’s a constant rule that at the value of 0,7HRmax the heart rate score equal 0,618 (like on the picture above).

Time score

It’s clear that longer training You do than more effective can be the result. Time is an important information as a part of overall training score. Time score Ts is a value from the range of <0 ; 1>.

 It was presumed that excellent time of training for the semi-advanced biker is 2 hours. It was not described how to use that time. Training may be vary – from long distance riding to short intervals for speed practicing. This factor suppose only that longer training (up to 2 hours) is better.

Tips: You can change or disable this parameter (as a part of total training score) by changing the value of its weight (set it to 0 to disable) – in advanced user’s settings.

Average Speed Score

Only riding with a determined level of effort can produce the progress. You should constantly increase the level of effort. This increase can be measured e.g. by a average speed factor. Getting better result at the same level of heart rate or at the same track may suggest improvement. That’s why it average speed score Ss is a part of total training score. The value of Ss is from the range <0 ; 1> like other scores. It was presumed that average speed at 17,5 km/h gives the value about 0,6 and at 40km/h is equal about 0,95 (like on the picture below).

There’s a one more factor showing average speed in a different shape – pace. In the training history menu You can check pace, as a time per kilometer or mile, for several training data. Speed is always converted for km/h for calculations.

Tips: You can change or disable this parameter (as a part of total training score) by changing the value of its weight (set it to 0 to disable) – in advanced user’s settings.

Cadence Score

Cadence is a number of full rotates of crank per minute [rpm]. There’re many theories about its proper value. Generally increasing the value of cadence is good way, however it is correlated with bigger demand on oxygen by the body. The result is that the value of heart rate is increasing too. Lot of theories says that the optimum value of cadence is about 80 rpm. At this average value the cadence score Cs is equal 0,8. At the value of 140 rpm it reaches maximum (like on the graph below).

Tips: You can change or disable this parameter (as a part of total training score) by changing the value of its weight (set it to 0 to disable) – in advanced user’s settings.

Total training score.

Total training score R is generated by heart rate score Hs, time score Ts, speed score Ss and cadence score Cs.

In simplest case, the R value is calculated as an average like on the formula below.


Di is a factor of data integrity. The basic value is 100%. If any factor is 0 then the Di is reduced by 25%. Higher value of Di means that the total training factor R was estimated more precisely.

In user’s advanced settings You can change default weights for several training scores. Default values are 1. If the weights will be changed then total training factor R is calculated as an weighted-average from the formula below and its value can be > 1.

However if any training score value will be equal 0 then all its influence will be cancelled. The same will happen if the value of weight will be set to 0.

If You don’t know how to utilize the weight property it is recommended to set the values for default (all equal 1). Simple average will be good indicator of training effort.

The example of good training score for the beginner may be the value 0,615 (all weights set to 1) calculated for results as fallow: average heart rate 0,65HRmax, training time 00:50:00, average speed 17,5 km/h, average cadence 70 rpm.

The best method to check the progress is to calculate the R factor for the same group of trainings or for the same name of the track. The same track conditions will not influence on training result. You are focusing only on the body. You can eleminate weather conditions like wind training at home - e.g. on cyclotrainer.

There are many ways to work with the Cycling Log & Statistics. It is determined by Your goals and training plan. Hope that program will bring new view on Your cycling training.



FOR WHO IS CL & S?

All ambitious bikers (beginners and semi-advanced) who don't want spent thousands on professional training programs, tools and software.

All who need simple, easy-to-use and powerful tool, containing most important features, that can store training data and analyze them.

HOW TO USE IT?

Saving information about trainings (without any unclear factors – only raw data).

Easy, fast and accurate way to track the progress especially when working on cycletrainer and comparing training results from the same ‘track' and from the defined group of trainings (e.g. endurance, speed, etc).

Monitoring weight loose by cycling training.

MAIN FEATURES

Specially adapted mathematical equations to score overall training and its parts.

Easy to use cycling log.

Advanced statistics.

Bike log (automatic reducing limits).

Graphs.

Export / import data.


SIMPLE ADVICES

How to measure pulse?


There are two ways to measure it. First You can use pulsometer - special tool that can do it precisely and continuously. Usually it's a watch like and basic models doesn't cost too much. It's recommended to use it.
However the second way is to use your finger.
Then You should use two fingers - index and middle (but not thumb, because it has a pulse of its own and can interfere with an accurate count). Check the pulse at wrist or neck (like on the picture). Count to 15 and multiply the result by 4 - You will get the pulse. Repeat the measurement few times during the training and take the average value.

How to measure cadence?<