Getting The Most Out Of Your Speedometer

September 23, 2009

A reader sent me a very good question a few weeks back that I’ve been looking forward to posting.  Luckily I tracked down an old pro very knowledgeable and experienced in this area to answer this question. I’ve spoken about Rob Crowe in many previous posts and I don’t think he needs any further introduction. He’s a bit of a legend around these parts. I only wish you could hear him speaking through his written words.

speedo

Question: How do I actually put to use Speedometer, heart rate and cadence info during riding? I know you’ve posted about power meters before, but that stuff goes way beyond my head. And most people don’t have those. You can pick up a simple GPS unit with some extra gadgets for $300 or less.

Answer (by Rob Crowe, Ridewiser)

Hi Speedo man!

Short of learning how to train your cycling body by ‘feel’ – which is a fairly advanced technique -  you can start learning about what’s happening using a simple speedo and cadence meter as long as you consider the cogs or gearing used at the time. Essentially, the translation of power improvement in my training performances can be seen from better average speeds across the same courses on the same gearing.

As I get prepared for this summer coming, my fitness improvement will firstly be seen in my endurance level, then strength, then power abilities – then my riding and racing will be more effective and produce more fitness at a higher level again.

Endurance
For my endurance fitness, I want to see cadences improve a little from 75 up to 90 on a relatively small gearing (e.g. 39 x 15), with a speedo average coming up over a few weeks. Critically I’ll always maintain similar endurance heart-rates (130 – 145bpm for me). But I want to ‘feel’ it getting easier to complete the same course (strain on my lungs, muscles and legs goes down). Put more specifically, I will train the endurance to better my time over an 80km flattish road course, using the same small gear, getting comfortable with more revs & generally stay at the same 140bpm HR.

Strength
Once some reasonable endurance is attained (I don’t get tired, I get energized), I’ll use one particular climb repeatedly (a gradual 5% hill about 7km long ). Now speed matters less, the cadence should be lower and just stay stable, but the gearing must get bigger for similar HR’s (85%) as I get stronger. I feel I can tolerate more gear load and still maintain the same cadence against the gradient, so speed will incidentally go up, but it’s the ability to sustain good smooth pedal-strokes and breathing that I’m after. It’s gym work. Put more specifically, I will train my strength to better my gearing over a 7km uphill course, using the same lower cadence, getting comfortable with 85% effort, and will see some time improvement too.

Power
Now that I’m fit AND strong, I can effectively train for more power (getting there faster). I’ll go and find a circuit that I know well with lots of undulations, turns, hills and descents – I want to get around it faster and faster so it’s got to be difficult. I’ll use bigger gears as my recovery improves over the rises; I’ll draw on my high and low cadence abilities; I’m now ONLY looking for time improvement! Put more specifically, I will train my power to better my velocity over a 20km challenging hilly course, using all cadences, higher heart-rates, and will chase time improvements every time I do it.

speedoChart

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SIMILAR ENTRIES

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  • Fishy

    Hey,

    How long would each section be? Weeks, months?

    Ta

  • Fishy

    Hey,

    How long would each section be? Weeks, months?

    Ta

  • http://www.cyclingtipsblog.com/ cyclingtips

    I figured this question would be asked! Everyone has different strengths and weaknesses but I would say that about 4 weeks in each phase would be in the ballpark. This doesn’t mean that every single ride throughout the period is done in this manner though.

    The post is more about how to use your spedometer, HR and cadence effectively for your training without the need to buy a fancy powermeter.

    We could write a book following your question on various training plans and techniques. The “Cyclist’s Training Bible” and many other books have already been written!

  • http://www.cyclingtipsblog.com cyclingtips

    I figured this question would be asked! Everyone has different strengths and weaknesses but I would say that about 4 weeks in each phase would be in the ballpark. This doesn’t mean that every single ride throughout the period is done in this manner though.

    The post is more about how to use your spedometer, HR and cadence effectively for your training without the need to buy a fancy powermeter.

    We could write a book following your question on various training plans and techniques. The “Cyclist’s Training Bible” and many other books have already been written!

  • http://www.mikeonhisbike.blogspot.com/ Mikeonhisbike

    That’s some very useful information. It’s about time I see some heart rates in the range of mine. For some reason sample heart rates are usually a lot lower than mine. I was starting to feel like a freak.

  • http://www.mikeonhisbike.blogspot.com Mikeonhisbike

    That’s some very useful information. It’s about time I see some heart rates in the range of mine. For some reason sample heart rates are usually a lot lower than mine. I was starting to feel like a freak.

  • http://www.slowdad.com/ Rob

    This is a great post. I’ll be sure to reference it regularly as I get back on the bike, slowly at first. I like it mainly because it’s so simple and doesn’t guilt me into buying a powermeter that costs a gajillion dollars.

  • http://www.slowdad.com Rob

    This is a great post. I’ll be sure to reference it regularly as I get back on the bike, slowly at first. I like it mainly because it’s so simple and doesn’t guilt me into buying a powermeter that costs a gajillion dollars.

  • http://shredquest.com/ Timbo

    Great post W/Crowie.

    Now the obvious extension here Jedi Wade, is to tie this in to an impartial review comparing training tools. I’d love to see a comparison of like tools. i.e. a Polar 800CS, Garmin 705, similar Suunto. Then a Garmin 405, equivalent Polar etc.

    I’m about to pop for one, so it’s a timely issue for me (but the 405 looks good).

    You could of course have people adding their own reviews as a comment to the post.

    -tim marsh

  • http://shredquest.com Timbo

    Great post W/Crowie.

    Now the obvious extension here Jedi Wade, is to tie this in to an impartial review comparing training tools. I’d love to see a comparison of like tools. i.e. a Polar 800CS, Garmin 705, similar Suunto. Then a Garmin 405, equivalent Polar etc.

    I’m about to pop for one, so it’s a timely issue for me (but the 405 looks good).

    You could of course have people adding their own reviews as a comment to the post.

    -tim marsh

  • Travis

    Tim,

    I had a Garmin and while very happy with its features I found the accessories to be very flakey to the point that on a Nth rd ride a couple of years ago the handle bar mount snapped and the device flew of the bike to be destroyed.

    I replaced three cadence sensors in a 12 month period and the battery life on long ride was a bit of an issue as well,
    Chris at Freedom Machine tells me they are much improved but I am now using a Polar CS600 and could not be happier.

  • Travis

    Tim,

    I had a Garmin and while very happy with its features I found the accessories to be very flakey to the point that on a Nth rd ride a couple of years ago the handle bar mount snapped and the device flew of the bike to be destroyed.

    I replaced three cadence sensors in a 12 month period and the battery life on long ride was a bit of an issue as well,
    Chris at Freedom Machine tells me they are much improved but I am now using a Polar CS600 and could not be happier.

  • Jon

    Interesting and informative post – I’ll be sure to put it to use.

    I’d be interested to hear if anyone knows any long 5% hill climbs around the Brisbane area… Coot-tha is too short/steep, Gravatt is too short, Nebo is not constant (but probably the best I can think of)… any other ideas? I generally do laps of Coot-tha (back end), as its close, but would like something a bit longer…

    On another note, I have a new Garmin 705 and have had no trouble with the device, mounts or battery life. The only issue I have is the altimeter, which seems to underestimate things – not a big deal though.

  • Jon

    Interesting and informative post – I’ll be sure to put it to use.

    I’d be interested to hear if anyone knows any long 5% hill climbs around the Brisbane area… Coot-tha is too short/steep, Gravatt is too short, Nebo is not constant (but probably the best I can think of)… any other ideas? I generally do laps of Coot-tha (back end), as its close, but would like something a bit longer…

    On another note, I have a new Garmin 705 and have had no trouble with the device, mounts or battery life. The only issue I have is the altimeter, which seems to underestimate things – not a big deal though.

  • Simon

    Echoing Jon’s comment, Rob mentiongs 3 courses, 80km flat, 7km 5% hill and 20km hilly time trial course. Any recommensations on where to find such beasts within riding distance of melbourne?

  • Simon

    Echoing Jon’s comment, Rob mentiongs 3 courses, 80km flat, 7km 5% hill and 20km hilly time trial course. Any recommensations on where to find such beasts within riding distance of melbourne?

  • Hughesy

    Very interesting Travis I could not agree more! I had a Garmin 305 and I really it and it helped me to understand a lot about my riding and riding/racing with others, e.g. when breaks would form, how sprints built up, etc. I started to have issues with the heart rate monitor and started using my Polar for this as Garmin could offer no support (no emails were getting responded to until I contacted their marketing department). In the end my 305 did the same thing as yours, during the finale of a race the mount broke at ~60km/h and when I went back and got it it was well and truly broken. After then looking at the way Garmin Slipstream attach their units (extra cable ties around the entrie assembly) I believe the method of attachment is woefully under engineered. In short the Garmin was a great product with a few anomalies (energy consumed does not take heart rate into account – wtf?!?) but terrible tech support.

    All that being said I re-installed my Polar CS200 and could not be happier.

  • Hughesy

    Very interesting Travis I could not agree more! I had a Garmin 305 and I really it and it helped me to understand a lot about my riding and riding/racing with others, e.g. when breaks would form, how sprints built up, etc. I started to have issues with the heart rate monitor and started using my Polar for this as Garmin could offer no support (no emails were getting responded to until I contacted their marketing department). In the end my 305 did the same thing as yours, during the finale of a race the mount broke at ~60km/h and when I went back and got it it was well and truly broken. After then looking at the way Garmin Slipstream attach their units (extra cable ties around the entrie assembly) I believe the method of attachment is woefully under engineered. In short the Garmin was a great product with a few anomalies (energy consumed does not take heart rate into account – wtf?!?) but terrible tech support.

    All that being said I re-installed my Polar CS200 and could not be happier.

  • Anonymous

    This was a great post, built on your previous post on the three elements of bike fitness in a very simple, practical and easy to adjust to anyone’s abilities/requirements.

    The only thing is the gearing goals and cadence goals do not really equal the speed goals in the endurance and strength (e.g. 53×14 at 65rpm is significantly faster than 18km/h).

  • Anonymous

    This was a great post, built on your previous post on the three elements of bike fitness in a very simple, practical and easy to adjust to anyone’s abilities/requirements.

    The only thing is the gearing goals and cadence goals do not really equal the speed goals in the endurance and strength (e.g. 53×14 at 65rpm is significantly faster than 18km/h).

  • Ritch

    ~80km flat: Melb-Frankston-Melb
    ~7km 5% hill: 1/20 or Kinglake
    ~20km hilly TT: laps of Kew Boulie

  • Ritch

    ~80km flat: Melb-Frankston-Melb
    ~7km 5% hill: 1/20 or Kinglake
    ~20km hilly TT: laps of Kew Boulie

  • http://www.cyclingtipsblog.com/ cyclingtips

    Great idea Tim. I’ll hit up each of the distributors to see if I can borrow one of each and put them through the test of truth

  • http://www.cyclingtipsblog.com cyclingtips

    Great idea Tim. I’ll hit up each of the distributors to see if I can borrow one of each and put them through the test of truth

  • http://notexceptional.com/ Justin

    Sweet! That would be timely for me too…

  • http://notexceptional.com Justin

    Sweet! That would be timely for me too…

  • Anonymous

    I know it’s a bit further afield, but:
    Mt Mee to the North
    Springbrook to the South (my personal fave)

  • Andy

    I know it’s a bit further afield, but:
    Mt Mee to the North
    Springbrook to the South (my personal fave)

  • Andy

    I forgot another personal fave:
    The Goat Track up to the Nebo Road (if you don’t object to a groomed unsealed surface). It starts from the Samford road.

  • Anonymous

    I forgot another personal fave:
    The Goat Track up to the Nebo Road (if you don’t object to a groomed unsealed surface). It starts from the Samford road.

  • Andy

    Good pick up – I flinched when I saw the gear/cadence combo too. My nerdometer tells me that 53×14 @ 65rpm = 31.3km/h. 53×17 @ 65 = 25km/h and 39×17 @ 65 = 19km/h, so pick and choose between these I guess.

  • Anonymous

    Good pick up – I flinched when I saw the gear/cadence combo too. My nerdometer tells me that 53×14 @ 65rpm = 31.3km/h. 53×17 @ 65 = 25km/h and 39×17 @ 65 = 19km/h, so pick and choose between these I guess.

  • Twoeee

    that is uphill

  • Twoeee

    that is uphill

  • Anonymous

    Kinglake = 5%, Mt Dandenong (Tourist rd, mountain hwy also around 5%) lots of other steeper ones 8-10% up their. For a longer ride their is Arthurs seat at ’bout 8-10% also. If you got all day to ride then Mt Donna Buang for a 1hr long climb. Flat then Beach rd has gotta win.
    20km hilly/ rolling hills Time Trial course then Steels creek rd in Yarra Glen. 20km loop also out at yarra glen using yarra glen rd and old healesville rd.
    Obviously these rides are closer if you live in the NE suburbs

  • Anonymous

    Kinglake = 5%, Mt Dandenong (Tourist rd, mountain hwy also around 5%) lots of other steeper ones 8-10% up their. For a longer ride their is Arthurs seat at ’bout 8-10% also. If you got all day to ride then Mt Donna Buang for a 1hr long climb. Flat then Beach rd has gotta win.
    20km hilly/ rolling hills Time Trial course then Steels creek rd in Yarra Glen. 20km loop also out at yarra glen using yarra glen rd and old healesville rd.
    Obviously these rides are closer if you live in the NE suburbs

  • Eddie
  • Eddie
  • Jake

    Awesome link- thank’s Eddie!

  • Jake

    Awesome link- thank’s Eddie!

  • Tudor

    Albert Park laps around the lake – flater than a beach road and more protected from the costal wind… Worth starting on if u have next to no fittnes

  • Tudor

    Albert Park laps around the lake – flater than a beach road and more protected from the costal wind… Worth starting on if u have next to no fittnes

  • Jon

    Thanks Andy, I do know the Goat Track – though I’ve never ventured there on a road bike!

    I’ve ridden Mt Mee before, but it’s not a mid-week distance for me unfortunately. I’ll have to give Springbrook a try though. Ta!

  • Jon

    Thanks Andy, I do know the Goat Track – though I’ve never ventured there on a road bike!

    I’ve ridden Mt Mee before, but it’s not a mid-week distance for me unfortunately. I’ll have to give Springbrook a try though. Ta!

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