After reading Chris Baddick’s fantastic post on innovating his training with the new WKO4 software I was inspired to come out of blogging retirement (looks like I haven't posted in 2 1/2 years!) to share some of my own charts in hopes that this will act as a spark to encourage others to do the same. You see, WKO4 is unlike any other training software that currently exist. While there are plenty of tools available to look at the existing metrics such as average power, heart rate, cadence, etc. WKO4 allows you to view and compare data in almost any way you can imagine. Up until this year I had been using a combination of WKO 3 and Xcel or Google sheets to compare and tweak data sets due to the confinements of the existing software. But today if something should strike my fancy I can run to the computer, fire up WKO4, enter the expression and see what was in my head unfold in front of me. Now don’t get me wrong, WKO4 is by no means plug ‘n play. It is a very advanced tool with a steep learning curve, however, through the ability to share charts and the TrainingPeaks chart exchange this learning is accelerated by the fact that you can quickly and easily download existing charts to see what ‘expressions’ were used and then tweak them to get the information you are after. At the end of the day WKO4 is a game changer and will allow coaches and athletes to innovate and collaborate on a scale never before seen as evidenced by the popularity of Chris’s post. By throwing out new ideas we can get people to challenge conventions and spark conversations while getting them to think about their training in new ways. It is an exciting day in this information age and I am proud to be a part of it! With that I would like to share one of my own packs and hope to make this a regular occurrence.
Below you can see my Cyclocross (and eventually Mtb) Analysis Pack. After looking at several athletes power files from cyclocross races it quickly became apparent to me that due to the short bursty nature of the sport the average and normalized power were usually much lower than you would expect and not truly indicative of the effort so I set out to create a pack of charts that might give me a little more insight into effort required for this type of event. On the top you will find a graph with power and heart rate as well as a hr threshold line and a power trend line. On the top right we see total duration and pedaling duration plus time spent coasting plus the power during pedaling time. On the left we have power tss heart rate tss and then the difference between the two. On the bottom in the ‘child charts’ you will find; time in zones, power by cadence, acceleration, and some other pertinent charts to dig in a bit deeper. You can find the chart pack here. Please download it, tweak it, and improve upon it.
Again, it is my hope that this will spark discussions and inspire you to challenge the conventions and think about your training in new ways.