Golden Cheetah Power or HR - This post is for HR-

Golden Cheetah is unique in it's feature set. (Free, open source, MAC, PC, Unix)  If you use power- it's awesome auto calc of your CP critical power. If you use HR it's the best I know. Here is why.

In Golden Cheetah "TRIMP is Training in Pulse", It gives you performance management results over time with out a power meter (Most Cyclists). Here is the skinny what to do to set up you GC and review your progress. 
Trimp. is set in athlete settings http://bugs.goldencheetah.org/projects/goldencheetah/wiki/Athlete
Performance manager is where you look at your trends.
metrics http://bugs.goldencheetah.org/projects/goldencheetah/wiki/Performance_Manager_(PM)http://bugs.goldencheetah.org/projects/goldencheetah/wiki/The_Metrics_tab_in_Golden_Cheetah_20_HOWTO

Once set the performance manager tab will give you trends that match your Power meter owing friends with out the extra weight or god awfully mess of "what does all that mean."

Trimp is for most cyclists a great way to gauge results and gain understanding of what they are achieving over time. Your perception is likely accurate. "I feel stronger", "I'm getting Faster". (or not if you are not focused on the best type of training for your personal need you may be just making your self tired. but not improving.

Here is a screen shot of HR and speed. As a cyclists improves fitness HR trails down or speed moves up. ( If you're training properly in a Zone 2/3 sweet spot mode.)

Endurance - This training Block for cyclist.
Power - later training block
Speed - last part of the block.

Here is a great set of Bike Fit tools. For your bike to bike fits and the dimensions that matter for Road and TT fits.

http://www.parktool.com/repair/readhowto.asp?id=130

If your set in your position awesome. If not, get fit.

New Fan - after watching this -

Team Ride - Saturday May 1

What: LG 4/5 Team ride
When: Saturday April 30, ROLL OUT at 7:30AM (Roughly 3 hours round trip)
Where: Meet at San Vicente and Ocean, ride to Trancas and back, mellow pace. Riders can split off into climbing rides after Trancas if they want.

Pre-ride coffee at 6:45, Peets @ Montana and 14th

Thanks, hope to see you there!!

Joe

Mulholland repair

Progress on Mulholland repair photographed March 14 by Brooks Paley.

¡¿How to Get your Power up?! - and your bike fit down!

We will be tweaking "Bike fit" with a number of Gents.
We have a fit genius not a regular consultation from Steven Carre of Bike Effect

Details are now all on Facebook event page. Please RSVP  to save a spot for you.

Plan Ahead.

Every Year folks are "surprised" or worse left out when they miss the Canondale Bike, Rudy project or other Pro- racer deals.

Sept OCT. - Canondale Bike
365- Rudy for LG racers.
Helen's night. Feb.
Helen's night. Fall
Pro deals.
Pro program is managed by LG sponsorship contact here

How do I know who's racing what.

Have you have entered your A B and C event this year? You should do it Here. Priority TeamLG events are *A* listed for the year. To keep the list fresh We have about 60 days of races listed plus all *A* races.

Now you are able to start "filtering" to see who's racing. Take a look, You can see all entries or filter any way you want.
To filter: use the drop down list in the first row. As you filter, By name, Cat, Name & Cat, Any and/or none - the listing becomes more focused.
To keep past races off the listing - choose- "blank"  

Cat 3/4/5 2010 Race Planning Meeting Info

WHAT: LaGrange Team 4/5 2010 Race Season Planning Meeting
WHEN: Wednesday, January 20th at 7:00 PM
WHERE: Tacos Por Favor (chosen for low-key atmosphere, inexpensive menu, and access to seating for everyone without getting rushed out)
Olympic Blvd and 14th Street, Santa Monica
Map: http://tinyurl.com/lg45tacos

2010 review, "Who's in", email, Race Roster, Searching, Tent, Feed Zone -rant

All Racers - or new to Team LG 
Roster
"Who's in" racing this race 
Email lists
Settings for email delivery
Searching for a topic - old email on the groups
Upgrades - Cat changes, moved or changed a phone number.
Facebook, Twitter
Blog, Calendar
Where is the Tent 
Feed Zone Supplies

Club / Team License info.

2010 racing licenses are now on sale! Renew on line

2010 rule book and JR gearing

From our local top official we have our USA cycling 2010 rule book here.

Specifically for the JR - The 2010 rules for Junior Gears can be found on pages 53-54

Who's racing - sign up

Directly on the Google Sign up web page


Who's on the LG train. Who's IN

This is who has Reg'ed at SoCalReg.comjavascript:void(0)

To reg for Any SCNCA event Register here

power geeks

In an attempt to balance fitness with overeating over the holidays, I got on the relatives' treadmill. I know, specificity, running VO2Max doesn't equal cycling VO2Max. I found I was in Z5 at 6-6.5mph, or 500+ cal/hr. Gone are the days of 7 minute miles.

I found a cool site which you can plug in your parameters.
http://www.mne.psu.edu/lamancusa/ProdDiss/Bicycle/BIKEcalc1.HTM
In short, 24mph requires about 280W, and about 1000 cal/hr, significantly higher than running. FWIW, the power estimates for this calculation are higher than analyticcycling, so YMMV. Time to ramp up the training.

-Giao

Training plan (s) HR monitors

Training - we are all training, but do we have a plan to get us on target precisely for our "A" events?