Training with Computrainer Erg Files

allenpg said:

I used a Computrainer erg file for intervals for the first time yesterday and had a few questions. If I set my power intervals for 300 watts, am I supposed to be able to maintain 300 watts at the same speed for the entire interval? Or, is the entire goal to maintain that power level for the duration of the interval regardless of speed? The reason I ask is that I have no trouble maintaining 300 watts for 15 minutes on a flat course using the 3D software. However, I can only maintain about 20 mph at 300 watts for about 1.5 minutes during an interval on the erg file. I'm new to power training, so I'm trying to figure this stuff out.

Thanks for the help!
-Pete

CT user here since 2002 ....
In ergometer mode (which you can access directly from the handlebar controller BTW), the CT attempts to keep the product of wheel speed and load-generator force or 'load' constant. The product of the two is power ...

In ergo mode, within reasonable limits and response time, the CT will regulate the delivered power quite well independent of wheel speed. Running at 20mph or 15mph or 25mph makes little difference. Now it may FEEL different due to the low inertial load of the CT compared to road riding but power will be essentially the same.

FWIW, I like to use 35-40 kph for my CT ergo work. That's close to what I can handle to say tempo to threshold work - I know my CT is quite accurate in that range compared to my PT and it feels better to me.

Summary: don't worry about speed in ergo mode. Set a mid-range gear and cadence and just keep those cranks a' churnin'.

rmur

p.s. Remember to warmup and perform the coast-down test before your serious work. Otherwise ... bad watts ,,,

allenpg said:

I used a Computrainer erg file for intervals for the first time yesterday and had a few questions. If I set my power intervals for 300 watts, am I supposed to be able to maintain 300 watts at the same speed for the entire interval? Or, is the entire goal to maintain that power level for the duration of the interval regardless of speed? The reason I ask is that I have no trouble maintaining 300 watts for 15 minutes on a flat course using the 3D software. However, I can only maintain about 20 mph at 300 watts for about 1.5 minutes during an interval on the erg file. I'm new to power training, so I'm trying to figure this stuff out.

Thanks for the help!
-Pete

Pick up a copy of Intellicoach Erg+. You can build all sorts of simple-to-complex workouts without having to deal with Notepad. It converts everything for you.

allenpg said:

I used a Computrainer erg file for intervals for the first time yesterday and had a few questions. If I set my power intervals for 300 watts, am I supposed to be able to maintain 300 watts at the same speed for the entire interval? Or, is the entire goal to maintain that power level for the duration of the interval regardless of speed? The reason I ask is that I have no trouble maintaining 300 watts for 15 minutes on a flat course using the 3D software. However, I can only maintain about 20 mph at 300 watts for about 1.5 minutes during an interval on the erg file. I'm new to power training, so I'm trying to figure this stuff out.

Thanks for the help!
-Pete

I generally try to have a cadence goal for the intervals using erg files but other than that just try to hold it for the duration regardless of speed etc.

All of these posts are right on. Did you purchase erg files from cyclingpeaks? If so they are set up to provide a certain wattage based on your threshold wattage. All you have to do is pedal. Whether your cadence is 80 or 100, the power is still the same, but at lower rpm it does feel harder. If you created your own erg files with Intellicoach Erg+ or are using cyclingpeaks erg files, note that you can't make adjustments in the wattage during the workout. If you find that the power is too much you have to stop and load a new erg file with a lower wattage.
Rather than use a preprogrammed erg file you can run everything in ergometer mode with the handlebar controller. It requires that you manually set the power and then rachet it down for the rest interval and then rachet it up again for the next interval etc., but if you find that you can't sustain the power you had set out to achieve you can adjust. Let's say you planned to do 15 90 second intervals at 300 with a 30 second rest and you get in the middle of the set and can't do another at 300. Rather than quit you simply dial down the watts to say 280 or whatever to allow you to complete the workout. I use ergometer mode much more often than the other.

I tried the ergometer mode for a while but for larger changes in wattage, like going from 150 to 400 watts, it just takes to long to ramp up and down so I prefer the hit it and quit it method of the erg files. Plus it does it without you having to make the decision which I find mentally easier since you can blame "it" rather than yourself for the torture.