Goldencheetah powerzones ?

levitronix

Been using goldencheetah for the last year without any issues and always thought the power zones where spot on, but since my new training program my CP curve is very top heavy since i have not tested past 10 minutes and only done a few 8km time trails.
My new powerzones seem a bit over the top, i have seen big increases in power and its verifed with two PM's but since im doing little or no threshold work im wondering are the new zones far fetched because i dont have any data to back it up.
Would you go with the new zones or work off something you think is more doable

chakattack

Hi Levi,

So what's the new training plan?!

I'd say go with your gut feel about the zones, if it's spitting out a huge cp (more or less ftp) number then the corresponding lower zones, tempo and endurance will be too high. If you can hover around the top end of the endurance zone comfortably with your HR in normal range for endurance for 1-2 hrs then it's probably ok, otherwise it's probably not.

I reckon estimating ftp from the curve assumes that you've done pretty hard efforts at all durations over your training season and doing all short duration stuff would skew it.

Only one way to find out for sure...a 5 min leg emptier + 20 min test or go for the hour of power.

Haven't been able to bring myself to do a test in a while but I'll schedule one for my next rest week.

chakattack

On an unrelated note, how do I fix some funky power files? My cp curves seem to think I can lash out 12,000W for 5 seconds!

Diarmuid

chakattack wrote: »

On an unrelated note, how do I fix some funky power files? My cp curves seem to think I can lash out 12,000W for 5 seconds!

Go to the edit tab and zero out the rogue samples

Diarmuid

If you are not convinced about your current figures, do a 20minute test. That should give you a good idea of where you threshold is, and base the zones on that.

morana

I think your CP curve is based on all of your workouts. So unless you archived off your other workouts from different seasons they will be reflected in the curve

Lumen

The way I think of it is...the CP curve is like a seesaw, with seats at CP5 and CP20, and the fulcrum around CP10.

If you push up your CP5 only the curve tilts clockwise, and your (modelled) CP/threshold will drop, even though you haven't got slower over long intervals.

The model assumes that your maximals really are maximals. It's only a model.

Anyway, it's best to create separate riders for each year to eliminate the effects of old data.

...and do some 20 minute intervals, they're character building.

levitronix

I might have a go a 20 min interval see were i find myself, but where talking about a 40 watt increase in threshold according to goldencheetah and i never thought id get that in 3 months, thats why i thought it was a bit far fetched, so i ve no new peak data from this year past about 12 mins

levitronix

chakattack wrote: »

Hi Levi,

So what's the new training plan?!

I'd say go with your gut feel about the zones, if it's spitting out a huge cp (more or less ftp) number then the corresponding lower zones, tempo and endurance will be too high. If you can hover around the top end of the endurance zone comfortably with your HR in normal range for endurance for 1-2 hrs then it's probably ok, otherwise it's probably not.

I reckon estimating ftp from the curve assumes that you've done pretty hard efforts at all durations over your training season and doing all short duration stuff would skew it.

Only one way to find out for sure...a 5 min leg emptier + 20 min test or go for the hour of power.

Haven't been able to bring myself to do a test in a while but I'll schedule one for my next rest week.

new training plan is one we got from aidan hammond, as for doing long endurance interval thats fairly easy at the upper end of my endurance zone

Diarmuid

Lumen wrote: »

Anyway, it's best to create separate riders for each year to eliminate the effects of old data.

You can constrain the analysis to specific dates, no need to create new riders

Lumen

Diarmuid wrote: »

You can constrain the analysis to specific dates, no need to create new riders

Does that involve a seasons.xml file?

I'm using 2.0.0. The v3 build I have is very incomplete.

billy.fish

Lumen : Editing the XML file is easy, if you need a hand just fire me a mail. The same file can be used for V2 and V3 - new builds are up for both at the moment - unless you run Linux then the older build of V3 is all you'll get unless you want to compile it. Pain in the a$s but how it is, so I'm floating between V2.1 and V3 again as I am lazy.

FWIW I just tend to use a different season edit for CP curves for different builds, ie CX season vs MTB season vs Tri seasons of past.

Works easily.

OP; go do a 20, 10, 5, 1min and 30sec test battery. Then reset the CP curve to the day you started the testing. Then you'll see the truth. Also make sure your PM's are calibrated.

billy.fish

kristiansmart wrote: »

I also think your CP curve is based on all of your workouts. So unless you archived off your other workouts from different seasons they will be reflected in the curve.

Its based on all the workouts in the time selected.

Using the calander function you can set a period of data for the CP curve to apply too.

I have for example;

• All data
• CX season
• MTB season 11
• CX 11
• 24 season 12

You can call them whatever you want, define the dates, and the CP curve is described for that period.