The use of special bike cranks for a workout that involves all the lower muscular districts is not yet a widespread practice among amateur athletes. But the FORZA PURA independent bike cranks are elevating the concept of pedaling to a higher level: it is not only fun but also a new technique aimed at improving efficiency and performance in the medium-long term. In fact, these new cranks, designed by MagneticDays in collaboration with the endurance champion Nico Valsesia, replace the classic crank system with new a new one, which is “independent” from the bottom bracket. This offers the athletes a totally innovative way of perceiving not only the pedal stroke but also their own position on the bike.
With FORZA PURA bike cranks all muscle groups involved in the 4 phases of pedaling are trained selectively, in particular those which – in most cases – are almost never used. And speaking of Nico Valsesia, we reached him by phone to ask him three questions and to better understand both his personal use of the FORZA PURA independent bike cranks within a weekly training plan, and what benefits he is obtaining in cycling and running.
As a user of FORZA PURA bike cranks, what is your perception of load during a training session so far? And what benefits have you noticed in cycling and running?
Let me begin by saying that I use FORZA PURA bike cranks both indoor, on the JARVIS smart trainer, and outdoor. I would like to specify one thing: the initial issue is the load, and this is an aspect that should not be underestimated. The cranks are equipped with a Fast & Easy locking / unlocking system that allows you to switch easily, immediately and safely from the classic mode to the “independent” mode. It is clear that you need to gradually get used to a different work load which is, in some aspects, harder and more tiresome.
By completely unlocking the FORZA PURA bike cranks from the bottom bracket, specific workouts can be done on one leg or on both. This aims at improving pedaling efficiency and reducing the thrust-traction alternation that determines the oscillation of the power expressed on the pedal. Simply put, FORZA PURA forces the athlete to stay straight on the saddle without unbalancing, using mainly the core region with a better distribution of forces.
As for the perception in terms of load, it is important to understand that during the first month of use you might get frustrated, but it is completely normal for those who have never used a product like this. As far as the perceived benefits in cycling and running I would say we are at 50/50, if not even something more in running, but the effects can be seen after about a month and a half of use, the time necessary to dispose of the loads. Obviously, the disposal time can also vary, as it depends on how each individual responds “physically” to a way of pedaling that really involves the whole the muscle groups involved.
What is your typical training day with FORZA PURA bike cranks?
As mentioned earlier, it is a good idea to have a gradual approach before planning a typical training day with FORZA PURA. This is to gradually stimulate muscles such as the hip flexor and femoral muscles which are normally little or not stimulated at all. When the loads are disposed of, after a month and a half or so, it is possible to start planning workouts within a weekly plan. FORZA PURA could be in fact considered as a “real gym” enclosed in a pair of bike cranks. It allows you to develop quality training not only in terms of pedaling but also in the abdominal and lumbar region, and this does not normally happen on a bike.
As far as the heart goes, the use of FORZA PURA bike cranks implies an increase of 10/15 beats. This is the reason why you have to proceed step by step and give your body time to recognize what is happening at the muscular level. In my experience, you should never stop using FORZA PURA, not even in the racing season. During the autumn-winter time, for example, or from the off season to the beginning of preparation, I would recommend 3 easy outings a week, divided as follows:
- first 20 days: constrained mode for the first 15 minutes as a warm-up and then 15-20 minutes maximum in free mode;
- next 15 days: constrained mode for the first 10 minutes as a warm-up and then 25-30 minutes maximum in free mode;
- following 10 days: constrained mode for the first 5 minutes as a warm-up and then up to 40-45 minutes at most in free mode according to your needs and feedback.
When the racing season begins to approach, I would recommend two maintenance outings per week lasting 45 minutes, all in free mode. For example, if you have two races within 3 weeks, you could:
- first two weeks: free mode for 45 minutes
- last week (pre-race): relaxed
Once the FORZA PURA bike cranks become part of the athlete’s life, or rather when that “muscular feeling” has been established, I recommend to perform 3 2-hour rides per month, always alternating the two modes of use. In fact, it is good to get used to the different sensations that are perceived when the cranks are locked to the bottom bracket (constrained mode) and when unlocked (free mode), just to understand how and how much the muscles involved in pedaling work. These outings, different in objective and intensity than those described above, could be organized as follows:
- warm-up phase in constrained mode for the first 15 minutes;
- work phase (exit) in free mode for 1 hour and 30 minutes;
- cool down (and return home) in constrained mode.
When and to whom do you recommend FORZA PURA bike cranks?
The best thing that you can do with them is to USE them: FORZA PURA bike cranks must be used. As I always say, you have to have the desire face a challenge. If there is no desire to work hard, there is no sense in using them. In the first month and a half it will be normal to be fatigued, but after disposing of the loads everything will become easier and more fun. It is a bit like tackling a climb by bike or running. The effort you feel is nothing compared to the joy of reaching the top. And speaking of fatigue, pedaling uphill with FORZA PURA in free mode is easier than on a flat land, because the strokes are less and the core supports the pedaling better, but at the same time it is even possible to feel all the muscles involved.
To whom do I recommend FORZA PURA? There are several “beneficiaries” of this simple but also totally innovative product. The first are those who want to struggle and improve. Then there are those whose legs have different strengths, due to a stop or recovery after an injury for example, or due to dysmetria. By using FORZA PURA, you can make the most of all the muscle groups involved in the pedaling phases.
And then there are the amateurs. In my opinion FORZA PURA is more suitable for two types of athletes: the triathlete and the runner. In triathlon, with FORZA PURA you work indirectly on reducing the impact in running, precisely because the triathlete gets used to the change in conditions between cycling and running. Without forgetting the aspect of balancing the position on the saddle and pedaling, which consequently allows less energy consumption. Therefore, even the pure runner can and must consider “alternative” training with FORZA PURA bike cranks.
FORZA PURA bike cranks | RENTAL PROMO
Training indoor in Dubai? We talked about with David Labouchere, a top age-grouper (55-59) in long course triathlon, who told his personal experience with MagneticDays smart trainer. He came from a background of rugby and running for fitness, and found Ironman racing only when he was 47 years old. David has now been competing for 10 years and while he has a recent two hour Olympic PB, he prefers to race long. He was 10th in age in Ironman World Championship in 2018 and allowing for a 45 second “mechanical” when he lost his chain, he had the fastest bike leg. He is again qualified (for the sixth time) for the IMWC this year and hopes to podium!
Training indoor in Dubai
Now David lives and trains in Dubai where he owns a gym, a coffee shop and a sports therapy centre. But what is the best way to train in Dubai? Average temperatures in the Middle East at this time of the year are in excess of 40°C, so David either rides at night, or indoor on a trainer, or both. He has a JARVIS MagneticDays smart trainer and believes it to be the best bike trainer for him. It is quiet and accurate and he loves the separation of Power (Watt) by Force (Nm) and Acceleration (RPM) as he is looking for every small advantage in the lead up to his race in Kona this year. David also enjoys the variety of scientifically designed workouts available to him and feels that this eliminates any junk km from his 20-28 hours of training each week.
“Some athletes give up triathlon for the summer in Dubai – David said – others become nocturnal but even then they don’t get full value from their training hours as the heat lingers in the desert. The answer is a top bike trainer, but for me there is only one, MagneticDays smart trainer.”
The indoor cycling concept in UAE and MagneticDays experience: 3 questions for David Labouchere
We asked 3 questions to David Labouchere – one of the first triathlete to test MagneticDays smart trainer in Dubai – with the goal to understand the indoor cycling concept in UAE:
- What’s your idea of indoor cycling and training indoor for a triathlete? Training indoor concentrates training value into the shortest possible time. And if it’s a quality training, then it becomes an important weapon for an athlete who lives and trains in a place where the climate is one of the main factors that influences every workout.
- In your personal opinion, how an indoor training plan with MagneticDays smart trainer can improve the cycling performance? I’m not yet sure, but it feels like the JARVIS is serving up a very specific, personal menu of work designed for me and my physiology, rather than a general solution.
- What were your first impressions after trying MagneticDays smart trainer? Wow! All of these data are the key. They are accurate and addictive!
Two months have passed since the victory of POR CREO 2014-2020 by Tuscany Region, the Regional Operational Programme (ROP) by the European Regional Development Fund where MagneticDays has been selected with its biomedical project named Bio MagneticDays – developed in R.T.I. (Temporary grouping of of companies) – with the goal to bring a five-year experience in the world of indoor training for cycling through the use of JARVIS (the one and only indoor training system based on a scientific approach) in the field of medical rehabilitation and at disposal of cardiopathics, persons with diabetes and obese persons, traumatized patients and all those who need of an active assisted movement.
This biomedical project has the goal to improve the quality of MD system and what already exists and proposed to the marketplace, developing technological models suitable to be used in the field of medical rehabilitation, also through the trial of two prototypes of indoor training systems in water.
Bio MagneticDays Research Project and workout protocols in water
“The Bio MagneticDays Project will bring JARVIS to become an instrument that will satisfy both the needs of scientific research and medical rehabilitation – CEO MD Marco Sbragi said – starting from the study of dry and water mechanics. While the first will be an evolution of the MD system, the second is a new study, not tested either by our group of companies or even by our main competitors.”
A high interest in the Bio-MagneticDays project came from Salaria Sport Village (the largest Italian sports center and second in Europe with over 220,000 square meters of greenery), where the team headed by the Professor Andrea Passerini Ph.D. are working on specific workout protocols in water. The aquatic environment have characteristic features as anti-gravity, resistance of Water-Bike in the water and water pressure (that improves with the profundity), representing the best place for the super-obese persons, who are strongly obstructed to face any workload – in dry condition – with continuity.
Bio MagneticDays Research Project represents an additional plus of MD indoor training system
However, it has never been possible so far to provide adequate directions for the building of specific workout protocols, because the available technologies did not allow to report some of the most interesting results. Having a system for detecting and supply of workloads during the training in water – as only MagneticDays can do – is a great innovation. Being able to quantify an immersion effort through the monitoring of parameters such as Power (Watts) and RPM, would allow to evaluate the progress achieved over time and analyze the study related to the physiological-metabolic adaptations of the subjects under examination. The use of the MagneticDays Water-Bike (W-Bike) prototype would make a considerable contribution to the scientific literature that remained incomplete for too long a time.
“We are very proud and honored – Prof. Passerini said – that the high quality of MagneticDays (which has always distinguished from the research, experimentation and innovation point of view) has also been recognized at European level. In our opinion, this is a great opportunity to keep high the quality offered by Salaria Sport Village and open a new line of research that will certainly bring great results.”
The Bio MagneticDays Research Project is the result of a partnership companies from different but synergic industries (precision mechanics, aerospace and railway mechanics, electronics and medicine) with the active collaboration of an important Italian University like Pisa, in particular the Faculty of Medicine and Department of Cardiology relative to the incremental test protocols, collection of data and their scientific validation.
Contribute to the implementation of European Union strategy for smart, sustainable and inclusive growth, promoting economic, social and territorial cohesion, is the mission of POR CREO 2014-2020 by Tuscany Region, the Regional Operational Programme (ROP) by the European Regional Development Fund, where MagneticDays has been selected with its biomedical project named Bio MagneticDays – developed in R.T.I. (Temporary grouping of of companies) – with the goal to bring a five-year experience in the world of indoor training for cycling through the use of the one and only indoor training system based on a scientific approach in the field of medical rehabilitation.
“Our goal – the MagneticDays CEO said – is to improve what already exists and proposed to the marketplace, developing technological models suitable to be used in the field of medical rehabilitation, also through the trial of two prototypes of indoor training systems in water. We are very proud and honored that the high quality of MagneticDays – which has always distinguished from the research, experimentation and innovation point of view – has also been recognized at European level.”
The Bio MagneticDays Project
The “Bio MagneticDays” Project is the result of a partnership companies from different but synergic industries (precision mechanics, aerospace and railway mechanics, electronics and medicine) with the active collaboration of two important Italian Universities like Pisa (Faculty of Medicine and Department of Cardiology about incremental test protocols, collection of data and its scientific validation) and Verona (Department of Neuroscience, Biomedicine and Science of Exercise about all the rehabilitation part). Bio MagneticDays Project is the result of experiences and enthusiasm of more and more users and people who believed in a unique indoor cycling training system based on a scientific approach, and therefore usable also in areas outside the sporting one. Heart patients, diabetics, traumatized patients and obese persons, are just some of the subjects interested in exploiting the full potential of an indoor training system like MD that allows you to control the pedaling movement accurately, in order of 0.5 Newton.
The highest technology in the simplest gesture in the world
The Bio MagneticDays Project will bring JARVIS to become an instrument that will satisfy both the needs of scientific research and medical rehabilitation, starting from the study of dry and water mechanics. While the first will be an evolution of the MD system, the second is a new study, not tested either by our group of companies or even by our main competitors. The highest technology in the simplest gesture in the world – as can be the pedaling movement – and all the best strategies to obtain a targeted power supply without neglecting situations which could cripple the results obtained. This is a revolution and innovation for our company (like the one started a few years ago with the launch of a new innovative product for cycling) that looks with enthusiasm and expertise at the world of medical rehabilitation. And it’s just the beginning, an amazing research and experimentation opportunity, thanks to the POR CREO by the Tuscany Region also.
Joule incremental test by MagneticDays represents a new version of Conconi test, that intended to measure an individual’s maximum anaerobic and aerobic threshold heart rates. The test measures a person’s heart rates at different loads (e.g. faster speeds on a treadmill). The points are plotted on a graph with heart rate on one axis and power (or some correlated measurement such as running speed) on the other axis; the graph’s deflection point indicates the aerobic threshold. The heart rate increases (approximately) linearly up to the deflection point, where the heart rate reaches AT (also known as LT, lactate threshold, in more modern nomenclature). The test continues for a while, under increasing load, until the subject has gone well past the anaerobic threshold.
And the same thing happens in the Joule incremental test by MagneticDays. Currently, our incremental test protocol (made in collaboration with a few Italian Universities) starts from a value in the amount of 50% of own reference value. MD System improves the Power of 1 Watt per 6 seconds with RPM free. This test ends when the user/athlete has reached maximum effort and therefore cannot proceed further with the test. However, this protocol entails a work that grows step by step, considering that the Power data and time are unvaried.
Joule incremental test: the protocol by MagneticDays
The new incremental protocol (we are the one and only to make it) was realized and based on the previous protocol, with the goal to show overlapping data values. The most important difference lies in the workout, expressed in Joule (and agreed upon with the MD Coach), and fact that the it is kept constant during the test. Therefore, we have choosed a value in the amount of 2700 Joule as “indicative value” that represents in general the most common phisyological condition for the users/athletes. Every step of each workout improves the Power of 2 Watt.
EXAMPLE: 150 Watt for 18 seconds, 300 Watt for 9 seconds
The Joule value is kept constant, whereas is the value of time to adapt to keep Joule constant, so with a variation in terms of time we have a variation in terms of Watt (expressed). If the Watt value increase, less time is necessary to keep the workout to that value, and balance the same result in Joule. Considering that the Watt value is not fixed (the incremental test protocol is based on an increase of the Watt value), Time is the value that must change.
Joule incremental test will be a variable test and JARVIS will control all the workout automatically, increasing the Watt value gradually and reducing the exposure time to that value, in order to balance the same result in Joule. In the Joule test (real Conconi) the workout don’t change during the time and every step at high wattage of each workout has a lower exposure (in terms of time) compared with the precedents.
During the last months we wanted to tell you about the evolution of a product that is grown during the last first five years, through reproducible results that were tested by all those who have chosen MagneticDays for their physical and mental wellness! As we often like to say, during the times where people drives sports cars, we have offered a plan. And we realize that we are pioneers of a new training philosophy, so we really feel proud and responsible at the same time. Here’s the 6 Pillars of MagneticDays Training Philosophy.
Our adventure started five years ago – when we wanted to understand in more depth what was the physical environment in which we could to be able to work with our indoor training system – also thanks to the help of the considerations made in collaboration with a physicist of the University of Pisa (Tuscany). We have determined that we are always in a phiysical condition of FLAT TERRAIN IN THE ABSENCE OF WIND.
Considering that we are always in a phiysical condition of FLAT TERRAIN IN THE ABSENCE OF WIND, we have had the intuition to transform this training system into a true “cycling lab” with which improve the physical and mental wellness and cycling performance for each user. There was an evolution of the concept of cycling simulator as it was known until a few years ago, considering that this concept did not improved the quality of training from the physical point of view and having at our disposal all the parameters of the user/athlete that are clear and measurable by a scientific approach.
Having the right data at our disposal (always the same and measurable), the new challenge by MagneticDays was to separate the “Power data” in its two fundamental components: RPM (Revolution Per Minute) and Force (Newton Per Meters), influencing the physical characteristics of the athletes. The same values of Watt can be produced in different ways in terms of RPM and Newton.
The HTT Methodology represent the most scientific built training programs that are currently possible and it starts with the incremental exercise test. Everything is based on a first briefing session with a MD Coach, where the user/client defines own goals. Second step is the start of evaluation of athletic training form and third step is represented by the first 6 built training programs (duration: 60 minutes for each) that are different from each other. The last part of these programs includes additional parameters that allow to create next workouts. Our incremental test protocol (made in collaboration with a few Italian Universities) starts from a value in the amount of 50% of own reference value. MD System improves the Power of 1 Watt per 6 seconds with RPM free. This test ends when the user/athlete has reached maximum effort and therefore cannot proceed further with the test. The last part of workout No 6 is represented by this test that allows to understand the efficacy of the previous workouts and their effects on physiological values of the athlete, giving informations (and new data) to MD Coach in order to write new built (and calibrated) training programs
Here we go into the heart of MagneticDays Training Philosophy. When the MD Coach realizes how the user/athlete rides, he can plan a CRITICAL POWER TEST. In other words “you are what you can do”. This test is like a time trial race (duration: 30 minutes) that is configurated by MD Coach (through a mileage calculated on the basis of the incremental test data). Duting this time trial race, the user/athlete will have at his disposal the use of one optical remote control (electronic gear) that will allow to work with changes of applied force in terms of 0,5 Newton (10 times more precise than a classic gear), with the goal to give prominence to own ideal physiological conditions for the effort. At the end of the test, the average between Newton and RPM will show who the user/athlete is in that moment.
The last chapter of MagneticDays Training Philosophy completes a scientific and human path of learning and knowledge that brings the MD Coach to have a real overview of the situation about characteristics and physiological values for each user/athlete who, in the meantime, has established with the MD Coach a true friendship. Knowing the characteristics and physiological values for each user/athlete (Watt, Newton and RPM), the MD Coach will be create new specific workouts with the goal to meth, also thanks to the myriad of possibilities offered by MagneticDays.
We hope to have been able to tell you the concepts that represent the pillars of a new approach to training. We will also create a video tutorials soon that will show these concepts.
Thanks so much.
The MagneticDays Team
This is the last chapter of MagneticDays Training Philosophy that completes a scientific and human path of learning and knowledge that brings the MD Coach to have a real overview of the situation about characteristics and physiological values for each user/athlete who, in the meantime, has established with the MD Coach a true friendship. And there’s always a “bilateral connection”: MD Coach has to understand the needs of the user/athlete (sharing with him fears, dreams and hopes), and user/athlete need to trust with confidence in the hands of the Coach, who represents with his work the real added value to the product.
The best starts now
Knowing the characteristics and physiological values for each user/athlete (Watt, Newton and RPM), the MD Coach will be create new specific workouts with the goal to meth, also thanks to the myriad of possibilities offered by MagneticDays.
Benefits of Indoor Training to the Cardiovascular System
Cadence optimization and the consequent improvement in terms of rhythm, will affect on the Cardiovascular System through the improvement of the oxygen exchanges at lung tissue and pulmonary blood vessels level. This condition represents the only real “fuel” of the human body.
Exciting and fun indoor training.. forever!
Among the many ways to improve Power and Cadence optimization, the Time Trial Newton is the funniest one. The work of MD Coach starts from the last incremental test that has done (Newton test and Offset) by the user/athlete, who will repeat again Newton test inserting in the workout the cadence to be maintained in the various segments. In this case, quality of workout and fun are the same thing, because the user/athlete has the sense of “never give up” in any segment of workout. All the HTT Methodology includes fun workouts but in this case the user/athlete clearly perceives the sensation of riding on a “real-like” route, with a physical and mental effort greater than reality, considering the cadence required to improve own characteristics.
Andrea Gabba is one of the most important Italian Triathlon Coach with a great experience at international level. Dedication, passion, working method and results are the fundamentals of his training phylosophy, because quality is the only way to obtain great results.
Palmarès of Andrea Gabba
Andrea Gabba is a young Coach with a fantastic palmarès: he is currently working as Coach of Italian Triathlon National Team Under 23. He coached two times the Italian Triathlon National Team at the Olympics Games (2004 and 2008) and he was the technical manager of Turkish National Team from 2013 to 2016 (getting the World Championship and European Olympics Games qualifications). Furhermore, Andrea was an Ironman also!
Hi Andrea! What does triathlon mean for you?
Triathlon, like my family, is my life, job and passion (I started in 1992 in Montecarlo) and for me and my wife Nadia Cortassa (5th place at Olympic Games – Athens 2004 and 2006 World Champion in team competition) triathlon is a lifestyle in terms of healthy values that we try to teach to our sons and athletes day by day. Triathlon means coordination, optimization, concentration, respect, love for nature, pay attention to itself and other people.
Swim, bike, run. Tre disciplines completely different that they become one. What is your approach to training in professional athlete and amateur respectively?
Regarding the professional triathlete I define the limits and contents and built tailor-made training programs for him. On the contrary, amateur has a life completely different as compared to a pro athlete: family, job and friendly relations are his priorities. He talks with me about time, goals and availability, and I must prepare the best possible built training program, in order to obtain the best results. Professional triathlete makes itself available wherease I make myself available for amateur. In any case, the goal is the same: optimize work for better performance.
Quality is a must for you. Whats is the role of Indoor Training in your planning? And how do you consider MagneticDays in your training plans?
Time optimization is the key for both professional triathlete and amateur. I have always considered indoor training as a must in my training plan during whole the year (I worked indoor only in the winter until recently). Fortunately, since I work with MagneticDays (the first Indoor Training System based on a scientific approach) I was able to convert my ideas into reality, offering high quality built training to my athletes during spring and summer also (at least twice a week), because there are specific workouts that are more efficient if done with this training system if compared to others on the road.
Bike strong to run strong. In terms of results, how MagneticDays affects the performance of your athletes?
MagneticDays is “more than a smart trainer” and my athletes have obtained great results. Each workout is planned in 3 phases on the base of specific physiological values of the athletes, so I can prepare the best possible training in order to reach our goals. Furthermore, MagneticDays is “no shortcuts”, because we can work with Newton and RPM that can be controlled from beginning to end.
I am very much satisfied of MagneticDays because there are two great possibilities: create your personal workout (I invented a specific training for triathlon) or “pedal” on JARVIS System the most famous cycle route in the world (or your personal cycle route) as .tcx or .gpx file imported on your personal profile on www.magneticdays.com.
MagneticDays allows me to simulate any bike race course, setting the personal values of Watt for each athlete. So, I can work specifically on all of the race segments (start, jerks, race pace and more), obtaining great results. I work currently with international Pro athletes and MagneticDays is one of my personal fundamental points..
Here’s the advice by Coach Andrea Gabba
My personal advice for all triathletes is: “MagneticDays allows you to optimize your time and training in the best way, giving you the chance to improve yourself under each point of view.. if you try it, you love it.”
In the last four articles about the MagneticDays Training Philosophy we have talked about our main strengths. In this fifth and penultimate article we go into the heart of philosophy.
Critical Power Test: you are what you can do
When the MD Coach realizes how the user/athlete rides, he can plan a CRITICAL POWER TEST. In other words “you are what you can do”. This test is like a time trial race (duration: 30 minutes) that is configurated by MD Coach (through a mileage calculated on the basis of the incremental test data) in order to improve the athlete’s concentration completely. During this time trial race, the user/athlete will have at his disposal the use of one optical remote control (electronic gear) that will allow to work with changes of applied force in terms of 0,5 Newton (10 times more precise than a classic gear), with the goal to give prominence to own ideal physiological conditions for the effort. At the end of the test, the average between Newton and RPM will show who the user/athlete is in that moment.
Offset Newton: what does it mean
Test No 2 (after that just explained) will be a new time trial where the user/athlete will can not use the electronic gear. The MD Coach, on the basis of the previous incremental test data, will insert segments with “different values of Newton” in the workout, as compared to the previous average of the user/athlete (Newton Offset), who will respond only through a change of his cadence. Considering that the variation of 1 Newton is equal to a theoretical balance of 3 RPM (MD cycling lab), working with a value of 28 Newton and 85 RPM as average of the user/athlete, we could hypothesize a test/workout like one shown below.
Considering that the variation of 1 Newton is equal to a slope variation of 2%, we can talk about of “training for climb” (even if we work in a phiysical condition of flat terrain in the absence of wind always) but not of generic simulation, because this workout is 100% focused on the specific parameters for each user/athlete. We could talk about muscle tension caused by cadence rather than climb, getting closer to reality. Clearly the workout can be theoretical (created by the MD Coach through the Offset) or real (downloaded as .tcx or .gpx files), with the respective conversion of the real slopes in Offset Newton. Once test is completed, the MD Coach can check the effective balance of the user/athlete in terms of Watt and RPM showed in the various segments of the workout, having at his disposal a detailed overview of the user/athlete’s physical conditions that originate from the variations of RPM applied by the user/athlete in reality, as compared to the theoretical variations.
Time Trial Newton: more than an incremental test
From the data shown in the table above, you can observe that the user/athlete is a little bit not balanced in the use of Power. In the steps No 2, 4 and 6 of increase of Newton, the user/athlete produces a cadence greater than the theoretical value (Watt expressed are over the average). On the contrary, in the steps No 3, 5 and 7 of increase of Newton (where a balance in terms of RPM is requested), the ideal cadence is rather below the theoretical value, with a consequent loss of Power. So, the MD Coach will develop a training strategy for the user/athlete by performing of time trial Newton, where the values of Newton and RPM will be set by the MD Coach. This exercise is not considered as a test but is a real workout. We’ll talk about it in the next and last article of MagneticDays Training Philosophy.
It has to be said: MagneticDays is more than a smart trainer!
After having developed the first Indoor Training System based on scientific approach (which is improved and increasingly accurate with the rapid progress of technology), we are happy to introduce the new release (2.1.1) of MD WiFi App (available for iOS and Android) that allows to satisfy the playful aspect of Indoor Cycling also, improving a unique offer from a technical and qualitative point of view (HTT Methodology) and mixing our high quality workouts with fun.
This release offers to all of users/athletes the real possibility to “replicate the effort” (Watt) required in a specific part of any cycle route. The necessary Data needed for work costantly into the “Phisical formula” (that calculates the effort) are: Rider and Bicycle Weight, Cogset, Cassette and Wheel Circumference. These values must be insert in the section named Settings – My Account of MD WiFi App, before to start the workout.
Virtual Gear by MagneticDays
Here’s a focus on 2 important values of the Virtual Gear.
Rider and Bicycle Weight ? This value is different from that used for HTT and it’s not important for the purposes of HTT Methodology, but all the users/athletes can be change this value as they like, pedalling in different physical conditions compared to the current one and imagining how the sensations and efforts would be different in terms of Weight.
Personalization of Cogset and Cassette ? All the users/athletes will can choose their favorite virtual gear ratio selecting the buttons +/- for chainring (to the left) and cog (to the right), the real innovation of the release. It will also possible to control the virtual gear throught the dual optical remote control.
This amazing innovation (the first in the world of Indoor Cycling) allows to the JARVIS System to have at disposal the right Data in order to supply the exact physiological response (in terms of Watt) to the technical gesture conducted by the user/athlete in real time. Furthermore, it is also possible to set the value of Slope (%) of the route/workout (RED for climb and GREEN for downhill).
Zwift is a massively multiplayer online cycling and running game and training program that enables users to interact, train and compete in a virtual world. With the new release 2.1.1 of MD WiFi App, MagneticDays becomes the first Indoor Training System able to mix a high quality workout with fun. JARVIS System already communicate directly with Zwift, and from today the connection is in a new way if Track Resistance mode is on. The best condition is that to use Zwift with your PC (JARVIS have the ANT+ aerial for PC as standard equipment) and the MD WiFi App installed on your tablet or smartphone.
And last but not least, the possibility to “ride” on JARVIS System the most famous cycle route in the world (or your personal cycle route) as .tcx or .gpx file imported on own personal profile of our Website www.magneticdays.com. These cycle routes will be available to the MD users/athletes in the near future and published on our Website (section named Self Managed Workouts and Routes) where are already available a few cycle routes (free download). The Virtual Gear Handbook MD WiFi App 2.1.1 is available as .pdf file here.
In the last article about the MagneticDays Training Philosophy we have talked about how to increase Bike Power (the great innovation about our Indoor Training System) working with the two fundamental components of “Power data”: RPM (Revolution Per Minute) and Force (Newton Per Meters), and how it is absolutely necessary to determine the specific physiological values for each athlete before to write a custom built training.
The HTT Methodology represent the most scientific built training programs that are currently possible and it starts with the incremental exercise test. Everything is based on a first briefing session with a MD Coach, where the user/client defines own goals. Second step is the start of evaluation of athletic training form in order to understand the real physiological parameters of the user/athlete. Third step is represented by the first 6 built training programs (duration: 60 minutes for each) that are different from each other. The last part of these programs includes additional parameters that allow to create next workouts.
Generally, the last part of workout No 6 is represented by a test that allows to understand the efficacy of the previous workouts and their effects on physiological values of the athlete, giving informations (and new data) to MD Coach in order to write new built (and calibrated) training programs.
Incremental Test is the first approach with MagneticDays
Our incremental test protocol (made in collaboration with a few Italian Universities) starts from a value in the amount of 50% of own reference value. MD System improves the Power of 1 Watt per 6 seconds with RPM free. This test ends when the user/athlete has reached maximum effort and therefore cannot proceed further with the test.
The first evaluation by MagneticDays is to observe the natural cadence for each user/athlete. What does it mean? The first important thing for us is to know the natural cycling cadence, in order to optimize the pedalling technique and efficiency for each user/athlete. For this reason, this protocol represent the right compromise between accuracy and execution times. Another right protocol (even more accurate than this) is represented by 1 Watt per 8 seconds, but the execution times are too long.
The incremental test protocol gives exact data on:
- Watt produced by user/athlete at Threshold
- Physiological features on the basis of the natural balance between RPM and Newton
- Average RPM produced by user/athlete from a value in the amount of 50% of own reference value up to the Threshold and over
- Average RPM at over the Threshold
As already mentioned above, the last part of workout No 6 is represented by this test that allows to understand the efficacy of the previous workouts and their effects on physiological values of the athlete, giving informations (and new data) to MD Coach in order to write new built (and calibrated) training programs. But this test is totally different if compared to the last part of workout No 12 (sustainable power) if the user/client chooses to continue with the HTT Methodology.
Having at disposal more data about the user/athlete, the MD Coach will set a typology of workout named “Time Trial Distance” (more fun than classic Time Trial) with a duration of 30 minutes.
Incremental test is more accurate with MagneticDays
With our Indoor Training System we can always refer to the same state (measuring all the parameters that we need to know) having always the same benchmark, a work condition that is impossible to reproduce outdoor where everything is constantly changing (read more here). One of the advantages of our System is to have at disposal a “high precision virtual gear” (buttons control for PC or */- signs for App WiFi) that allows to make changes in terms of 0,5 Newton to find the best effort during the test (0,5 Newton at 80 RPM are equal to 4 watt). So this virtual gear is 10 time more accuracy than a classic gear, where the change of one of the gear’s teeth is equal to a variation of 40 Watt with a consequent low quality in terms of determination of the exact “physiological cycling cadence” of the user/athlete. From the average between Newton and RPM, the MD Coach can observe the right data to set the next test named “Time Trial Newton”.. but we will talk about this in the next article! 😉
Physics and evolution of cycling simulator were the key concepts of the introduction of MagneticDays Training Philosophy. With this third article, you can start to understand the great innovation about our indoor training system. Considering that we have at disposal the Jarvis indoor training system (an instrument with high accuracy and precision), we can always refer to the same state having always the same benchmark, a work condition that is impossible to reproduce outdoor where everything is constantly changing.
How to increase Bike Power – introduction
Having the right data at our disposal (always the same and measurable), the new challenge by MagneticDays was to separate the “Power data” in its two fundamental components: RPM (Revolution Per Minute) and Force (Newton Per Meters). What is the Power? In physics, power is the rate of doing work, the amount of energy transferred per unit time. In the International System of Units, the unit of power is the joule per second (J/s), known as the Watt (W). When an object’s velocity is held constant at one meter per second against a constant opposing force of one newton, the rate at which work is done is 1 watt.
The force applied to the pedal in our Indoor Cycling System (originated from the magnetic brake) includes all the forces that we can perceive outdoor like wind, friction, dynamic resistance and all those factors that can change continuosly “forcing” body to adapt itself over and over again in order to find the optimal balance. Considering that Jarvis is not an ordinary smart trainer but a scientific and cycling lab where is possible to work entirely on the body of each athlete, we can control the physiological respones to training going to control the factors affecting Power.
How to increase Bike Power
In the first article about our Training Philosophy, we had explained how using either the MagneticDays or any other Indoor Training System that use a resistance produced by permanent magnets (taking advantage from the Lorentz force) or dynamic resistance (produced by brakes), we are always in a phiysical condition of “flat terrain in the absence of wind.” Considering this “Physical state”, the scientific literature suggests how the best cycling cadence to optimize the pedalling technique and efficiency is at approximately 90 RPM. For example: Mario, Eric and Luke are three guys and athletes who have apparently the same perfomance::
Mario: 250 Watt (threshold heart rate) originated from 30 Newton and 80 RPM
Eric: 250 Watt (threshold heart rate) originated from 23 Netwon and 96 RPM
Luke: 250 Watt (threshold heart rate) originated from 27 Newton and 88 RPM
This situation represent three levels of Power exactly the same but determinated by three completely different feautures. Supposing that the values of thresold heart rate and RPM (for each athlete in training) are 250 Watt and 88 RPM, the specific training for Mario, Eric and Luke is Agility, Strenght and Neutral respectively.
Through our analysis we can confirm that we can help “Mario” to improve his cadence naturally cycling at 85 RPM (starting from a value of 80 RPM) and improving his threshold heart rate from 250 to 265 Watt (if force is equal, 1 RPM is equal to 3 Watt). Among other things, Mario represents (as physiological features) more than 80% of not professional cyclists.
With this example we want to explain two important things:
- Before to write a custom built training, is absolutely necessary to determine the specific physiological values for each athlete;
- Having at disposal a scientific instrument as MagneticDays, is possible to work finely on specific parameters as Watt, Newton and RPM, influencing the physical characteristics of the athletes.