![]() The third tab in Golden Cheetah is the so-called “Critical Power” (CP) or your Functional Threshold Power (FTP). There are 3 metrics in Golden Cheetah – Bikescore and Daniels Points (both using power to estimate training stress) and TRIMP, based on heart rate. Fit and fresh is the best state to be for races, however, you have to be fatigued to get fitter. In general Blue is fitness, Purple is Fatigue and Yellow is freshness (I changed the default colors). ![]() More details on how everything is calculated is in my post here. How hard did you work and how did your body respond? How tired are you after a week of training? Are you fresh/fit for you important race? That is what the Performance Manager shows you. Therefore if you have no other files, GC cannot give you a number. Golden Cheetah uses all your data to estimate your training stress. In my case a 1h Z2 is ~40 Bikescore and ~20 Daniels points, etc… As you train and collect enough files you will be able to get a feeling of what a 1h Z2 ride is in terms of Bikescore etc. If you import one file and make the program estimate based on time, every time you need to estimate using time not distance and vice versa. Go to Ride > Manual Ride Entry or CTRL+M. Therefore you can also manually import so you are at all times on top of your training progress. Also workouts on the indoor trainer I find are better judged by perceived effort and heart rate because the power is lower than what I see on the road. Usually though it is not salvageable so you have to manually import the ride. ![]() Sometimes things go wrong – your powermeter or bike computer run out of batteries mid ride so at best you are left with a broken datafile. Manual Ride Upload or Estimating Variables I find this a nice perk so you can just glance over your calendar and easily find your last race, etc. For example a TT or a Race gets colored red, a Z2 endurance ride appears light green, etc. You can see them under Tools > Options >Settings > Ride Data > Notes Keywords. Golden Cheetah recognizes some keywords in (the first line) of your notes like: Endurance, Tempo, TT, FTP, etc., and assigns a color to your ride based on them. You can enter ride notes (I highly recommend doing so) just like you would do in a training diary. Select the file you want to upload, wait for Golden Cheetah to verify it and click Finish. fit, etc) so all you need to do is connect your Garmin Edge, etc to your computer and Go to Ride > Import from file or press CTRL+I. Golden Cheetah supports file formats from all devices (.tcx. You can change the colors of pretty much everything inside the program. Go to Tools > Options > Colors. I am not a big fan of the default theme so I changed some things to something that looked better. NOTE: If you correct your LT HR or CP (let’s say your starting season CP was 330W instead of 300W), Golden Cheetah will update ALL your training files automatically from the date of the new HR/CP. Remember that Golden Cheetah is a Power analysis software so HR is not as important. I should measure it one of these mornings just out of curiosity… My Resting HR is a total shot in the dark. In my experience estimating your max HR using the 220-Age formula is not very accurate so if you want to setup your HR zones, guesstimate as best as you can, you can correct it later on, after you have collected some data. Similarly you can setup your Heart Rate (HR) Zones, however, knowing your Lactate Threshold (LT) heartrate (NOT your max HR) and such takes some testing and/or understanding training with a HR monitor. Also enter the date when this CP “starts.” For example if you started training in January 2012, enter January 1st, 2012. ![]() Golden Cheetah can help you estimate better (more on that further down). If you have no idea what your CP is, 3W/kg body weight is a good starting point. Golden Cheetah refers to FTP as Critical Power (CP). Enter your (estimated) Functional Threshold Power. Go to Tools > Options > Athlete.Ĭlick on the Power Zones tab. Initial SetupĪfter you install Golden Cheetah there are couple of important things you need to take care of before you can use the program – here is a quick start guide.įirst you need, to set up you training zones. In my previous post I made an overview of what actually a Training Analysis Software (such as Golden Cheetah) does behind the scenes so to speak. Analyzing your powermeter data is as important as training with power.
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