Instructions for the ErgVideoTM Profile Tool
The ErgVideo Profile tool is similar to the "Ride Designer" step in the ErgVideo Player. This on-line tool gives you more insight into the power profile of each ErgVideo, computes the expected ride statistics for the ride that you design. It now also lets you send the workout to friends or athlete's you coach.
NEW! Automatic designer for optimum zone-based workouts!
We've added a feature to the Profile tool that helps you design a ride that maximizes your time in a given zone, while limiting time in higher zones! This is awesome especially for creating long low-zone, high-volume styled workouts from nearly ANY ErgVideo.
Be sure to check out the Instructional Video for the ErgVideo Profile tool (9MB). We've made vast improvements since that recording, but general operation is the similar, and new features are immediately obvious.
ErgVideo Principles
An ErgVideo comes with a synchronized power-profile spanning from the video's start to finish. The ErgVideo Player incorporates a "ride designer" which allows you to select different start and end points, as well as a "repetition start" and "repetition end" point. You can choose to do the reps any number of times. This way, your 1.5 hr long ErgVideo can be used for rides from only 10 minutes to many hours long, if that's what you'd like to do.
An ErgVideo can be ridden at any ability level, by setting the "AT" level setting. In general, if you want a full-on race experience from a racing video, you set the AT level to your tested "Lactate threshold" level or "Functional Threshold Power" in watts. You can of course choose to ride much below or above your tested "LT/FT".
Infinite possibilities:
Each ErgVideo can be configured in several dimensions (duration, variable repetitions, variable power level). We've been asked many times to expose the "ride statistics" such as Average Power, CyclingPeaks' TSSTM, IFTM, and time in zones for each ErgVideo. Please refer to the CyclingPeaks pages for definitions of all these terms. It's very well explained there.
The problem is that such statistics change with every possible permutation of Start, End, Reps, and power level executed, so it is actually MISLEADING to publish the fixed numbers for a full-ride, no reps, at AT=LT power.
What we'd rather prefer to impress upon you is the true flexibility of your ErgVideo, and with this website and Profile Tool, you will see just how that works.
Coach's Tool:
We especially ask that you show your coach this tool. He or she can design your sessions knowing the ErgVideo's you are licensed to use. When complete, he or she can send you an email that outlines every aspect of your workout. The mail contains full instructuctions and a simple link for you to click and see the complete power profile and all of the expected performance statistics for your ride. You can manually configure the ride, or you can download the ".lastride" file to automatically configure the ride your coach has built for you. We'll be providing more detailed guidance and even training-plan examples in the very near future. You will notice your coach's email will not link to the "full-blown" ride designer, and you can't actually make modifications at the target page. the purpose is for you to preview and download what your coach has prescribed, not change it!!
Try it!
Click on any of the links marked "ErgVideo Profile Tool" to load the on-line application.
You must first select one of the ErgVideo titles, described at the Catalogue Page of the ErgVideo website. Its power profile will load and display. The default AT setting is 200W and the default LT level used in CyclingPeaksTM computations is 200W. You can change these to your own levels. The default ride is one from start to finish of the video, executed at AT=LT. You will see the CyclingPeaksTM ride statistics that will result from riding this ride at the given settings. Take particular note of the time-in zones.
You can go ahead and modify the ride by, for example, choosing an AT setting far below your Actual Threshold. The page will update statistics, and you will see substantially changed time spent in lower power zones, Average Power, and different TSS and IF. Likewise, you can change the AT level up. For correct CP stats, you should have your "Actual Threshold" always set to that which you use in CyclingPeaks.
Now try changing the Start/End/Reps by using the Slider and clicking the appropriate button. The buttons will highlight only when they can accept the slider setting. Change the number of reps and watch the stats change.
So you can now see how you can use your hardcore criterium ErgVideo to execute even easy Zone2-focused rides that your coach may give you in the base-training phase. The visual stimulation of an exciting ErgVideo will keep you motivated, and you will fulfill your coach's demands.
Try it with other ErgVideos from the list to see which ones suit your needs the most.
Instructions for using the automatic designer for optimum zone-based workouts are shown directly on the Profile tool page by clicking the "click for instructions" link.
Downloading your ride: the ".lastride" file. The ".lastride" file specifies only timing of the ErgVideo session designed: the start, end, repstart, repend, and number of reps. It does not specify power level since it would be incompatible with multirider scenarios. The .lastride file is NOT a complete power profile. You must hold a license for the particular ErgVideo before the .lastride file is even useful.
Last Step: Using the .lastride file
Load the .lastride file into your ErgVideo's folder. Start the ErgVideo Player appliction on your computer. Select the video as usual under "File...Open". Now, as usual, open the "Ride Designer". All you have to do is click "Lastride", and the ride you just designed on the web will be loaded. Finally, set the AT level in the Ride Designer if you use CoachingSoftware, or in the Multirider Setup panel if you use Multirider. Proceed to enjoy your ErgVideo ride!
Finally, some caveats:
The profile statistics are accurate based on load levels programmed for each ride. The CompuTrainer is extremely good at holding you to the target power level as long as that level is higher than the rolling resistance power dissipation. The CompuTrainer adapts the resistance to ensure that you ride at the target power. If it is set for 300W and you slow down, it will INCREASE the resistance so that, at your new speed, you are still putting out 300W. Likewise, if you speed up, it will DECREASE the resistance so that you maintain 300W.
At very low load settings, it has a tiny problem. You may generate 100W with a press-on force of 2.50lbs and riding at 15mph. If the "load" is actually configured to 50W, the CompuTrainer cannot reduce the load to "bring you down" to 50. To do so it would have to DRIVE the back wheel, or automatically release the press-on force. It does neither. It is essentially turned off and provides no magnetic resistance at all. Therefore, if you "over-ride" the CompuTrainer when the load is low, your resulting ride stats will show a higher average power than the tool predicts. Try to rest when the ErgVideo allows you to rest.
More detailed info is provided in the Coach's Corner.
CyclingPeaks, TSS and IF are trademarks of Peaksware, LLC.
