SET UP YOUR TRAINING DEVICE(S) FOR OPTIMAL USE

Whatever training device(s) you use (Garmin, Wahoo, etc.), getting the most valuable in-workout data requires some initial setup.

First, make sure you have the correct sensors to correct the data you will want to have in training.

Recommended Additional Sensors:

• Heart Rate Monitor (bike/run): Measures heart rate as beats per minute, or bpm. Always use a chest or forearm based HRM - not wrist. Use the same for bike and run.

• Power Meter (bike): Measures power produced while pedaling as watts. Built into pedals, crank arm or wheel hub.

• Cadence Sensor (bike): Measures cadence as revolutions per minute, or rpm. Most power meters have a cadence sensor built in, so you can likely forego this one if you have a power meter.

Second, we ask our athletes to set up their primary data fields on all their devices in the following configurations for runs and bikes to keep the focus on the most pertinent metrics for decision-making during the session.

Recommended Bike Data Fields (single screen):

• Timer: This one is obvious, but make sure you can track overall workout length and length of intervals by using a timer field.

• Heart Rate: Measured in beats per minute or bpm – best when measured with a chest strap heart rate monitor (needs to be paired as a sensor with your device). You should be keeping an eye on heart rate during the majority of your rides, whether it’s to observe and respect the additional load of heat/humidity, to catch illness and under-recovery before they become an issue, or to ensure proper recovery between intervals.

• 3s Power: This stands for three second average power and is a way to view current power throughout the ride with slightly less volatility than the regular Power metric. If you don’t currently have a power meter you can replace this with speed, but recognize that speed is an extremely variable metric.

• Cadence: How quickly your legs turn over, measured in revolutions per minute or rpm. Optimal cadence varies across athlete, but everyone should keep an eye on it to ensure they are in a range that is appropriate for their body and goals.

Recommended Run Data Fields (single screen)

• Timer: Same as bike – track workout length and intervals with this field.

• Heart Rate: Similar to bike – use heart rate to manage efforts, as well as recovery during interval sessions.

• Pace or Power: If you don’t currently have power, it’s helpful to have pace as a field on your run to help manage interval efforts – if you have power, you can use that in lieu of pace.

• Cadence: We recommend looking at run cadence the same way you look at bike cadence – the vast majority of runners should be aiming for a cadence of 175 or higher. Most devices now have a run cadence sensor built in.

Third, get your device connected to your TrainingPeaks account for autosync so you don’t have to manually add files to your workouts for analysis.

Finally, make sure you staying on top of device maintenance:

• Calibrate your power meter every time you ride.

• Replace sensor batteries if readings start to seem “off” – if this doesn’t fix it, call the manufacturer.

• Check for software updates for devices and connected apps to ensure that all are being properly supported by the manufacturer.

Questions? Shoot us an email at headcoach@playtri.com!

Learn more about Playtri Coaching programs at www.playtri.com/coaching.