MagneticDays Training Philosophy Chapter 5 is online!
Read more about Time Trial Newton test and Offset, and goes into the heart of training philosophy with us. Discover all the features of this innovative way of indoor training.
In the last four articles about the MagneticDays Training Philosophy we have talked about our main strengths. In this fifth and penultimate article we go into the heart of philosophy.
Critical Power Test: you are what you can do
When the MD Coach realizes how the user/athlete rides, he can plan a CRITICAL POWER TEST. In other words “you are what you can do”. This test is like a time trial race (duration: 30 minutes) that is configurated by MD Coach (through a mileage calculated on the basis of the incremental test data) in order to improve the athlete’s concentration completely. During this time trial race, the user/athlete will have at his disposal the use of one optical remote control (electronic gear) that will allow to work with changes of applied force in terms of 0,5 Newton (10 times more precise than a classic gear), with the goal to give prominence to own ideal physiological conditions for the effort. At the end of the test, the average between Newton and RPM will show who the user/athlete is in that moment.
Offset Newton: what does it mean
Test No 2 (after that just explained) will be a new time trial where the user/athlete will can not use the electronic gear. The MD Coach, on the basis of the previous incremental test data, will insert segments with “different values of Newton” in the workout, as compared to the previous average of the user/athlete (Newton Offset), who will respond only through a change of his cadence. Considering that the variation of 1 Newton is equal to a theoretical balance of 3 RPM (MD cycling lab), working with a value of 28 Newton and 85 RPM as average of the user/athlete, we could hypothesize a test/workout like one shown below.
Considering that the variation of 1 Newton is equal to a slope variation of 2%, we can talk about of “training for climb” (even if we work in a phiysical condition of flat terrain in the absence of wind always) but not of generic simulation, because this workout is 100% focused on the specific parameters for each user/athlete. We could talk about muscle tension caused by cadence rather than climb, getting closer to reality. Clearly the workout can be theoretical (created by the MD Coach through the Offset) or real (downloaded as .tcx or .gpx files), with the respective conversion of the real slopes in Offset Newton. Once test is completed, the MD Coach can check the effective balance of the user/athlete in terms of Watt and RPM showed in the various segments of the workout, having at his disposal a detailed overview of the user/athlete’s physical conditions that originate from the variations of RPM applied by the user/athlete in reality, as compared to the theoretical variations.
Time Trial Newton: more than an incremental test
From the data shown in the table above, you can observe that the user/athlete is a little bit not balanced in the use of Power. In the steps No 2, 4 and 6 of increase of Newton, the user/athlete produces a cadence greater than the theoretical value (Watt expressed are over the average). On the contrary, in the steps No 3, 5 and 7 of increase of Newton (where a balance in terms of RPM is requested), the ideal cadence is rather below the theoretical value, with a consequent loss of Power. So, the MD Coach will develop a training strategy for the user/athlete by performing of time trial Newton, where the values of Newton and RPM will be set by the MD Coach. This exercise is not considered as a test but is a real workout. We’ll talk about it in the next and last article of MagneticDays Training Philosophy.
Starter Pack MagneticDays: why to use
Aren’t you a MagneticDays user/client?
Keep your chin up!
If you want to try our Indoor Training System, take a look to this amazing free offer!
First step: ask your friend (if he/she is already a MD user/client) to use our Training System!
Second step: visit our website www.magneticdays.com to create your personal account and we will load two workouts automatically: the first workout is a self managed workout (total duration: 20 min) named Training Demo that includes all the primary features of MagneticDays Training System. Training Demo is setted at the Threshold Heart Rate default value in terms of Watt. The user/athete will be change this value in the specific field of the workout (as shown below). More infos are available on our webisite. Please click here.
More than a smart trainer: a high quality Indoor Training experience
Workout No 2 is a cycle route imported as .tcx or .gpx files that you can pedal on MagneticDays using the new Virtual Gear, the last release of App MD WiFi (2.1.1). The official handbook of the release is available here.
It has to be said: MagneticDays is more than a smart trainer!
After having developed the first Indoor Training System based on scientific approach (which is improved and increasingly accurate with the rapid progress of technology), we are happy to introduce the new release (2.1.1) of MD WiFi App (available for iOS and Android) that allows to satisfy the playful aspect of Indoor Cycling also, improving a unique offer from a technical and qualitative point of view (HTT Methodology) and mixing our high quality workouts with fun.
This release offers to all of users/athletes the real possibility to “replicate the effort” (Watt) required in a specific part of any cycle route. The necessary Data needed for work costantly into the “Phisical formula” (that calculates the effort) are: Rider and Bicycle Weight, Cogset, Cassette and Wheel Circumference. These values must be insert in the section named Settings – My Account of MD WiFi App, before to start the workout.
Virtual Gear by MagneticDays
Here’s a focus on 2 important values of the Virtual Gear.
Rider and Bicycle Weight ? This value is different from that used for HTT and it’s not important for the purposes of HTT Methodology, but all the users/athletes can be change this value as they like, pedalling in different physical conditions compared to the current one and imagining how the sensations and efforts would be different in terms of Weight.
Personalization of Cogset and Cassette ? All the users/athletes will can choose their favorite virtual gear ratio selecting the buttons +/- for chainring (to the left) and cog (to the right), the real innovation of the release. It will also possible to control the virtual gear throught the dual optical remote control.
This amazing innovation (the first in the world of Indoor Cycling) allows to the JARVIS System to have at disposal the right Data in order to supply the exact physiological response (in terms of Watt) to the technical gesture conducted by the user/athlete in real time. Furthermore, it is also possible to set the value of Slope (%) of the route/workout (RED for climb and GREEN for downhill).
Zwift Compatibility
Zwift is a massively multiplayer online cycling and running game and training program that enables users to interact, train and compete in a virtual world. With the new release 2.1.1 of MD WiFi App, MagneticDays becomes the first Indoor Training System able to mix a high quality workout with fun. JARVIS System already communicate directly with Zwift, and from today the connection is in a new way if Track Resistance mode is on. The best condition is that to use Zwift with your PC (JARVIS have the ANT+ aerial for PC as standard equipment) and the MD WiFi App installed on your tablet or smartphone.
And last but not least, the possibility to “ride” on JARVIS System the most famous cycle route in the world (or your personal cycle route) as .tcx or .gpx file imported on own personal profile of our Website www.magneticdays.com. These cycle routes will be available to the MD users/athletes in the near future and published on our Website (section named Self Managed Workouts and Routes) where are already available a few cycle routes (free download). The Virtual Gear Handbook MD WiFi App 2.1.1 is available as .pdf file here.
In the last article about the MagneticDays Training Philosophy we have talked about how to increase Bike Power (the great innovation about our Indoor Training System) working with the two fundamental components of “Power data”: RPM (Revolution Per Minute) and Force (Newton Per Meters), and how it is absolutely necessary to determine the specific physiological values for each athlete before to write a custom built training.
The HTT Methodology represent the most scientific built training programs that are currently possible and it starts with the incremental exercise test. Everything is based on a first briefing session with a MD Coach, where the user/client defines own goals. Second step is the start of evaluation of athletic training form in order to understand the real physiological parameters of the user/athlete. Third step is represented by the first 6 built training programs (duration: 60 minutes for each) that are different from each other. The last part of these programs includes additional parameters that allow to create next workouts.
Generally, the last part of workout No 6 is represented by a test that allows to understand the efficacy of the previous workouts and their effects on physiological values of the athlete, giving informations (and new data) to MD Coach in order to write new built (and calibrated) training programs.
Incremental Test is the first approach with MagneticDays
Our incremental test protocol (made in collaboration with a few Italian Universities) starts from a value in the amount of 50% of own reference value. MD System improves the Power of 1 Watt per 6 seconds with RPM free. This test ends when the user/athlete has reached maximum effort and therefore cannot proceed further with the test.
The first evaluation by MagneticDays is to observe the natural cadence for each user/athlete. What does it mean? The first important thing for us is to know the natural cycling cadence, in order to optimize the pedalling technique and efficiency for each user/athlete. For this reason, this protocol represent the right compromise between accuracy and execution times. Another right protocol (even more accurate than this) is represented by 1 Watt per 8 seconds, but the execution times are too long.
The incremental test protocol gives exact data on:
- Watt produced by user/athlete at Threshold
- Physiological features on the basis of the natural balance between RPM and Newton
- Average RPM produced by user/athlete from a value in the amount of 50% of own reference value up to the Threshold and over
- Average RPM at over the Threshold
As already mentioned above, the last part of workout No 6 is represented by this test that allows to understand the efficacy of the previous workouts and their effects on physiological values of the athlete, giving informations (and new data) to MD Coach in order to write new built (and calibrated) training programs. But this test is totally different if compared to the last part of workout No 12 (sustainable power) if the user/client chooses to continue with the HTT Methodology.
Having at disposal more data about the user/athlete, the MD Coach will set a typology of workout named “Time Trial Distance” (more fun than classic Time Trial) with a duration of 30 minutes.
Incremental test is more accurate with MagneticDays
With our Indoor Training System we can always refer to the same state (measuring all the parameters that we need to know) having always the same benchmark, a work condition that is impossible to reproduce outdoor where everything is constantly changing (read more here). One of the advantages of our System is to have at disposal a “high precision virtual gear” (buttons control for PC or */- signs for App WiFi) that allows to make changes in terms of 0,5 Newton to find the best effort during the test (0,5 Newton at 80 RPM are equal to 4 watt). So this virtual gear is 10 time more accuracy than a classic gear, where the change of one of the gear’s teeth is equal to a variation of 40 Watt with a consequent low quality in terms of determination of the exact “physiological cycling cadence” of the user/athlete. From the average between Newton and RPM, the MD Coach can observe the right data to set the next test named “Time Trial Newton”.. but we will talk about this in the next article! 😉
Physics and evolution of cycling simulator were the key concepts of the introduction of MagneticDays Training Philosophy. With this third article, you can start to understand the great innovation about our indoor training system. Considering that we have at disposal the Jarvis indoor training system (an instrument with high accuracy and precision), we can always refer to the same state having always the same benchmark, a work condition that is impossible to reproduce outdoor where everything is constantly changing.
How to increase Bike Power – introduction
Having the right data at our disposal (always the same and measurable), the new challenge by MagneticDays was to separate the “Power data” in its two fundamental components: RPM (Revolution Per Minute) and Force (Newton Per Meters). What is the Power? In physics, power is the rate of doing work, the amount of energy transferred per unit time. In the International System of Units, the unit of power is the joule per second (J/s), known as the Watt (W). When an object’s velocity is held constant at one meter per second against a constant opposing force of one newton, the rate at which work is done is 1 watt.
The force applied to the pedal in our Indoor Cycling System (originated from the magnetic brake) includes all the forces that we can perceive outdoor like wind, friction, dynamic resistance and all those factors that can change continuosly “forcing” body to adapt itself over and over again in order to find the optimal balance. Considering that Jarvis is not an ordinary smart trainer but a scientific and cycling lab where is possible to work entirely on the body of each athlete, we can control the physiological respones to training going to control the factors affecting Power.
How to increase Bike Power
In the first article about our Training Philosophy, we had explained how using either the MagneticDays or any other Indoor Training System that use a resistance produced by permanent magnets (taking advantage from the Lorentz force) or dynamic resistance (produced by brakes), we are always in a phiysical condition of “flat terrain in the absence of wind.” Considering this “Physical state”, the scientific literature suggests how the best cycling cadence to optimize the pedalling technique and efficiency is at approximately 90 RPM. For example: Mario, Eric and Luke are three guys and athletes who have apparently the same perfomance::
Mario: 250 Watt (threshold heart rate) originated from 30 Newton and 80 RPM
Eric: 250 Watt (threshold heart rate) originated from 23 Netwon and 96 RPM
Luke: 250 Watt (threshold heart rate) originated from 27 Newton and 88 RPM
This situation represent three levels of Power exactly the same but determinated by three completely different feautures. Supposing that the values of thresold heart rate and RPM (for each athlete in training) are 250 Watt and 88 RPM, the specific training for Mario, Eric and Luke is Agility, Strenght and Neutral respectively.
Through our analysis we can confirm that we can help “Mario” to improve his cadence naturally cycling at 85 RPM (starting from a value of 80 RPM) and improving his threshold heart rate from 250 to 265 Watt (if force is equal, 1 RPM is equal to 3 Watt). Among other things, Mario represents (as physiological features) more than 80% of not professional cyclists.
With this example we want to explain two important things:
- Before to write a custom built training, is absolutely necessary to determine the specific physiological values for each athlete;
- Having at disposal a scientific instrument as MagneticDays, is possible to work finely on specific parameters as Watt, Newton and RPM, influencing the physical characteristics of the athletes.