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- #Trainingpeaks wko+ how to#
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In Figure 1, we see an excellent example of a well paced Ironman distance race. By smoothing your effort on hills, and avoiding bursts of wattage, you can keep your pedaling variability low and therefore reduce the amount of muscle glycogen used on the bike leg. By keeping your Power output as smooth as you can, then you save valuable energy for the run. One of the key things for a triathlete to do is to pedal as smoothly and steadily as possible. When fast-twitch muscle fibers are recruited, more muscle glycogen is used in the contractions than when slow-twitch fibers are recruited. Why does this matter in regards to triathlon? It matters because of the energy expenditure in both situations. Quadrant III is predominantly the Quadrant you want to be in during a long distance triathlon. Quadrant 1 is high force and fast cadence like sprinting, Quadrant II is high force and slow cadence, like climbing a steep hill or pushing a big gear, Quadrant III is your endurance pace with low force and slow cadence and finally Quadrant IV is low force and fast cadence which is more like a criterium. Quadrant Analysis takes your power data and plots it in four different quadrants so you can see exactly how you did create your watts.
#Trainingpeaks wko+ software#
I use a tool in TrainingPeaks WKO+ software called Quadrant Analysis to help you understand exactly how you create the watts. More fast-twitch (Type II) muscle fibers are recruited when you are pedaling in a high-force, low-cadence situation, whereas more slow-twitch (Type I) fibers are recruited in a low force, high cadence situation. The watts are the same in the end, but you called on very different muscle-fiber types to produce them. You can create 1,000 watts by pedaling in the 53:12 gear at a very high force but slow cadence, or you can product 1,000 watts by pedaling in the 39:21 gear at a low force but very fast cadence. How you will produce watts is the first consideration to think about when developing a tri racing strategy. All of these factors can dramatically impact your run time. It’s not just about average watts it’s about how you produce those watts, how many “surges” you make during the triathlon, and whether you go harder in the beginning or save some for the finish. The difference between a well-paced bike leg and a poorly paced one can be as little as 15 watts (normalized) for an average in the event. Most triathletes do not understand how easy it is to ride too fast on the bike leg it’s the number one cause of DNF’s in triathlons.
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The most important thing on the bike will be pacing yourself correctly. Reprinted from Tri Magazine 2010 – Hunter writes a monthly column for their online magazine ( After training and pushing yourself to the limit, you will be prepared to take all of that hard-won fitness and do your best on race day.
#Trainingpeaks wko+ how to#
TrainingPeaks athlete metrics (weight, fatigue, sickness, etc.) download a little differently.Sign up for our Email Newsletter How to use a Power Meter to your Advantage in a Triathlon By Hunter Allen WKO automatically downloads all new workouts and all changes to workouts since its last download. Change the download frequency as desired. How do I change the download frequency of TrainingPeaks workouts?Ĭlick the gear wheel at the top right of the WKO screen to open Preferences. This download was checked by our antivirus and was rated as safe. PeaksWKO.exe is the most common filename for this program's installer. The most popular versions of the software are 3.0 and 2.2.
#Trainingpeaks wko+ free#
Our software library provides a free download of TrainingPeaks WKO+ 3.0.48. The free TrainingPeaks mobile app syncs with your account to provide a complete web, mobile and desktop solution for tracking, analyzing and planning your training. The description of TrainingPeaks App The on-the-go companion for triathletes, cyclists and runners who are serious about achieving their goals.
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#Trainingpeaks wko+ windows 10#