12/27/2022 0 Comments Goldencheetah display tssThere are different methods, some have 6 zones, the one I have below has subsets of zone 5 to get granular on hard efforts. Zone 1 being the easiest and Zone 6 being the hardest. We can do certain tests that tell us either our max heart rate or our threshold heart rate and assign zones working backwards from there. The three main metrics in cycling are Heart Rate, Cadence, and Watts. These questions are why we use metrics to know what’s going on with the body while we workout. Okay, but how do I know how to use a trainer even if I got one? Just pedal hard until I start sweating and keep doing that for… 15 min? 30 min? 1 hour? What’s the frequency of these workouts, every day? Should I do more one day and less others? That’s gotta be at least a little persuasive. They look something like this and all require your wheel to be on the bike. You can even use a normal fluid head trainer for a couple hundred bucks or find one at a garage sale or craigslist for even cheaper. Without Watts, we have to just go by heart rate. And Watts let us precisely measure how much force your legs are putting on the pedals. Heart Rate gives us a window into the biological processes that are taking place. We can’t design an entire training plan around Cadence. Cadence is important, but it’s kind of a secondary metric. We’ll talk about watts later, but for now just know it’s the most specific data point of the big three: Cadence, Heart Rate, and Watts. A smart trainer measures your watt output. Some apps, dare I say, could even make indoor riding FUN!Ī smart trainer really just enables you to train more specifically in comparison to a fluid head trainer, or ‘dumb trainer’. If you are a beginner, any one of the apps mentioned will have some built in training plan feature and a way to test your strength to customize the workouts in a thoughtful and scientific way. Riding consistently is the best way to get better at whatever mode of cycling you enjoy. But what is actually important? We will get into 4 different levels of indoor training setups starting at $400 all the way up to $5,000 ish (you can always spend more). Hoards of people online will tell you an infinite amount of things to upgrade and spend money on. Just kidding, but in the beginning it can feel like you’re drowning in terms you don’t know while constantly spending money you’re not sure you REALLY need to be spending. It’s made precise training accessible to dummies like me that started off with no idea about TSS, FTP, LT, HRZ, and all the other acronyms we use to confuse beginners and make them feel worthless. The smart trainer revolution has changed cycling forever. I just use indoor training to stay in shape and enable myself to ride outdoors with friends when I can find the time.ĭon’t take what I write too seriously, but hopefully there is some useful information in here that you can benefit from. I’m not a coach, doctor, nor that good of an athlete. This article is meant to come across as if a riding buddy posed a question while on a ride. To answer these questions you either buy a book that may or may not be full with fluff, or you read a bunch of short articles that don’t really say much. What’s the actual difference between training platforms? When I was first getting into indoor cycling there was no basic source of information. $ git clone git:///GoldenCheetah/GoldenCheetah.git -branch release_3.5.This article is meant as a resource. Git should already be installed if not ‘$ sudo apt-get install git’ Status of environments, OS, and GC version combinations that have been tried There are cues in the walk-through where you need to take action to include ANT+ and Strava support. If you configure a swapfile you can get the code to compile and run on a Raspberry Pi 3b+, but it is pretty slow and you are almost out of memory just starting the app. I will update this article when the modules are available and I can get the pi to compile the current code. The newer betas require some modules that have not been added to the repository for the pi. IMPORTANT NOTE: This only works for the current release version of GoldenCheetah V3.5.0. Use that if you are planning to run GC in your RPI. Since this is a rather manual and prone error process, we have created a Makefile that captures all the steps described here. This walk-through assumes the user has successfully installed a fresh version of Raspbian Buster ( Installing OS images on Raspberry Pi). You can download the latest version of Raspbian from Download Raspbian. Below are instructions to create a base install of GC on a clean install of Raspbian Buster using QT5.
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