Hi everybody,
I did the Half Monty todays, Full Frontal will follow on Sunday.
I did the Ramp in ERG mode, switched to Level Mode for the second part. During the ramp I had to pedal with a high cadence of 110 rpm to hit the power target. That is a cadence I don‘t feel comfortable with, I rather pedal 80 rpm versus a harder resistance.
Any experiences with that? I started the workout in Level before switchin to ERG about 30 seconds into the workout.
Now, does the ERG mode take the gears I was in, as a sort of setting for the workout?
If erg is working correctly you should not need to shift at all, the trainer power will be set by the app and you can ride at whatever your preferred cadence is. In level mode you will want to shift to find the right power and cadence combination for your Full Frontal efforts as you do not want to use Erg.
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Thanks @mgboehmer, but during the ramp test, I try to hit the continously rising the power targets. Therefore I need to pedal at high cadences and must even increase my cadence. It comes down to the question: is it normal to reach my limit during the ramp test, simply because I can‘t keep my cadence up in order to reach the demanded power targets?
Power output is force over time, and force is function of torque and cadence. Everybody has a different ability to create a certain amount of torque at a given cadence. Hence, you many need a higher (or lower) cadence to create the required torque at the demanded power. That is why the HM has no cadence targets, only power targets.
Assuming you deliver a fixed amount of torque based on your physical strength, as the power demands increase, you will have to raise the cadence. At some point you will hit failure because your muscles cannot turn the pedals fast enough.
Hence, there is no normal or abnormal cadence at failure.
For my last HM, which was last Sunday. I started at 85 rpm, and failed at 95 rpm. I set an all time high MAP and FTP on that test.
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Is this the first time you’ve done a test in Systm; i.e. does it have any history to establish your initial targets?
Generally, cadence should NOT be the limiting factor for the ramp test. Assuming your trainer is calibrated accurately, I suggest performing the test in LEVEL mode. Though people don’t all have the exact same abilities and I’m not familiar with your exact situation, I would say the ramp test should normally be performed at a cadence in the range of 75 - 95 bpm.
With your Full Monty coming up so soon, you’d probably be better off focusing on your preparation for that and not worrying too much about these Half Monty results.
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In ERG mode you should just ride at a constant preferred cadence and the power required will increase automatically. It will feel easy to start and get increasingly difficult. You may then struggle to keep the cadence, perhaps stand to deliver more power and eventually reach failure. That’s how I do it anyway.
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Thanks everybody. I will do the Full Frontal in Level, and give Half Monty another try in December.
Still one more question: the new metrics, that are calculated by Half Monty/Full Frontal are generated via the Wahoo X App and connected to my account. Are they supposed to update automatically with the Wahoo App andn Wahoo Elment Companion App? Or do I need to transfer the figures manually? I basically use the Wahoo App to turn my Wahoo Headwind on an off, but started going through the settings and was wondering how I can incorporate the Wahoo App more into my training.