Saris Cycling Group CPU2FT3 Bicycle Monitoring Transmitter User Manual manual
Saris Cycling Group Inc Bicycle Monitoring Transmitter manual
Contents
- 1. manual
- 2. final manual
manual
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| Document ID | 1204791 |
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| Document Description | manual |
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| Document Type | User Manual |
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| Date Submitted | 2009-11-24 00:00:00 |
| Date Available | 2009-11-24 00:00:00 |
| Creation Date | 2009-11-05 10:41:19 |
| Producing Software | Adobe PDF Library 8.0 |
| Document Lastmod | 2009-11-05 13:18:41 |
| Document Title | manual |
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CycleOps Joule™ 2.0 User Guide Joule 2.0 User Guide page 1 The Leader in Power. TABLE OF CONTENTS (Chapters) 1. Starting Out......................................................................................................3 Buttons Mount Battery Navigation 2. Dashboard Mode.........................................................................................14 Display Actions Navigation Dashboard Categories 3. Reports Mode................................................................................................16 Navigation Report Metrics 4. Activities Mode.............................................................................................19 Intervals Scripted Workouts Manual Workouts Course Workouts Pausing, Saving and/or Deleting a Workout 5. Sensors............................................................................................................25 Setting Up/Pairing Sensors Calibrating Devices 6. Setup Joule™.................................................................................................28 7. Setup User.......................................................................................................29 8. History..............................................................................................................31 9. Troubleshooting Joule™...........................................................................33 10. Important Precautions............................................................................34 11. Technical Specifications for Joule™...................................................37 12. Joule™ Warranty........................................................................................39 13. Definition of Terms...................................................................................40 Chapter 1: Starting Out Visit www.cycleops.com to learn more about Saris Cycling Group and: -Register product and activate warranty -View frequently asked questions -View instructional videos -Sign up for the CycleOps Power newsletter -View product and technical updates from CycleOps Power WARNING: Always consult a physician before beginning or modifying any exercise program. Unpacking Joule™ Remove all parts from the box to ensure the following contents are included: PACKAGE CONTENTS: Item Part Description 1. Joule™ 2.0 computer 2. Chest strap (optional) 3. Stem/handlebar mount 4. Zip ties 5. Training with Power DVD 6. PowerAgent CD w/Complete User Guides 7. USB cable Qty Please contact the local dealer or Saris Cycling Group with any questions at 1-800-783-7257. Joule 2.0 User Guide page 3 Chapter 1: Starting Out Mount The CycleOps Joule™ 2.0 mount can be used in either stem or handlebar orientations. The mount is preassembled for the stem orientation. 1. For stem orientation insert two zip ties through bottom of mount and secure to stem. 4. Be sure to check Joule™, is secure in mount. Joule 2.0 User Guide page 4 2. Slide Joule™ down above mount. 3. Slide Joule™ forward into mount. 5. To remove Joule™, press down on the release lever and slide Joule™ back. Chapter 1: Starting Out Mount If desired, change from the preassembled stem orientation to a handlebar orientation. 1. Remove screw that holds bottom of mount and rotate bottom 90 degrees. 2. Insert screw threw bottom of mount. 3. Insert two zip ties through bottom of mount. Tighten by pulling on the zip ties to secure mount. 4. Handlebar orientation. Joule 2.0 User Guide page 5 Chapter 1: Starting Out HEART RATE MONITOR Position the heart rate monitor strap above torso as pictured. The strap should rest just beneath the pectoralis muscles of the chest. For best results slightly moisten the electrodes where contact is made with skin. The heart rate strap must be worn to enable the heart rate function. It should be snug enough to stay in place during the ride. NOTE: The chest strap for Joule™ uses a coded frequency and is not compatible with other manufacturer’s chest straps. If heart rate is not displayed, consult Chapter 5: Sensors. Joule 2.0 User Guide page 6 Chapter 1: Starting Out Battery CycleOps Joule™ 2.0 is powered by a built-in lithium-ion battery that can be recharged using the included USB cable and a computer. A 5VDC 400mA charger can also be used (not included). A fully charged battery can run for approximately 20 hours before it must be recharged. Recharging completely will take approximately three hours. The battery level is indicated in the title bar. WARNING: This product contains a Lithium battery. See Important Precautions section for more information on page %%. Dashboard WATTS W/KG MPH CAD MILES FT GAIN AV WATTS MX WATTS 407 5.2 27.4 98 37.8 987 212 876 1. Press Mode or Interval button to turn on Joule™ 2.0. Note: Pressing joystick will not turn Joule™ 2.0 on. 2. Plug the mini-USB cable into the mini-USB port on the back of Joule™ 2.0 and plug the other end into an available USB port on a computer. 3. A standard AC adapter to wall outlet is available separately. Chapter 1: Starting Out Display Actions There are two buttons and a joystick to navigate Joule™ 2.0. Dashboard WATTS W/KG MPH CAD MILES FT GAIN AV WATTS MX WATTS 407 5.2 27.4 98 37.8 987 212 876 MODE button Dashboard Detailed view INTERVAL button Joystick Joule 2.0 User Guide page 8 Title bar Chapter 1: Starting Out Display Actions Button + Action Function Detail Joystick Press left/right Move Move within a screen or change screens Press up/down Move Move within a screen or scroll screen Press in and release Switch MODE Switch metrics in dashboard, change date ranges in reports or select settings in menu Hold Switch Switch dashboard category settings Press in and release Switch Switch between dashboard, reports, activities, menu Press in and release Back Navigate “back” in menu mode Hold for 2 seconds Pause Display “Ride Paused” screen Mark Stop previous interval and mark next INTERVAL Press in and release Hold for 2 seconds Switch Switch dashboard to “Interval Mode” (INT) metrics for that interval (i.e. avg watts) versus entire ride MODE Initiates finding previously paired sensors Hold for 2 seconds Find INTERVAL Joule 2.0 User Guide page 9 Chapter 1: Starting Out Dashboard mode: Dashboard WATTS W/KG 407 5.2 To view customizable 27.4 98 metrics while riding. 37.8 987 MPH CAD MILES FT GAIN AV WATTS MX WATTS 212 876 Reports Report INT Reports Report Power Detail INT Summary Reports mode: To view how a current ride compares to previous rides. Activities mode: To view what should be done while riding (intervals, courses and workouts). Menu mode: To setup preferences, manage workouts, history and sensors. 2/2/09 RIDE TIME 2/2/09 2WK AV WATTS 378 299 MX WATTS 478 641 2WK MEAN 1:45:33 00:59:45 MILES 75 125 KJ 432 376 ZERO WATTS TEMP 52 56 ZERO WATTS AV WATTS 337 311 NP AV CAD 105 94 AV MPH 22 20 AV HR 167 165 Activities Intervals INT w 0:00:00 4 2999 250 hr 99999. 9 mi w 0:00:00 3 2999 250 hr 99999. 9 mi w 0:00:00 2 2999 250 hr 99999. 9 mi w 0:00:00 1 2999 250 hr 99999. 9 mi Menu Report Main Sensors Setup Joule Setup User Workouts History Sensors Main Exit Menu 00:05:12 00:09:06 10% 6% 258 205 AV W/KG 3.1 2.2 MX W/KG 7.3 5.2 Reports Report INT Work Reports INT Report Peak Power INT Reports Report Time in Power Zones 2/2/09 2WK 2/2/09 2WK KJ 653 329 5 SEC 910 839 00:15:04 00:12:33 KJ/HR 289 482 30 SEC 779 791 00:20:22 00:24:51 TSS 3.7 1.0 1 MIN 759 653 00:44:16 00:49:23 IF 2.0 3.1 5 MIN 748 801 01:00:29 01:01:44 20 MIN 533 476 00:13:34 00:12:31 30 MIN 512 419 00:08:03 00:05:01 40 MIN 349 382 10% 12% 60 MIN 291 196 15% 14% 30% 23% 41% 45% 12% 11% 3% 5% 2/2/09 2WK Chapter 1: Starting Out INT Reports Report Time in HR Zones Reports Report INT Climbing Reports Report INT Surges 2/2/09 2WK 00:09:51 00:07:31 FT GAIN 2156 958 >4 W/KG 00:05:09 00:09:45 AV GRADE 10% 15% >6 W/KG 00:49:03 00:35:14 FT LOST 226 112 >8 W/KG 11 10 00:19:58 00:15:32 VAM 349 509 >10 W/KG 13 15 00:05:02 00:03:21 2/2/09 2WK 11% 10% 9% 13% 70% 40% 21% 18% 6% 8% 2/2/09 2WK Chapter 1: Starting Out Navigation Joule™ has four modes of functionality: dashboard, reports, activites and menu indicated by the title bar. Dashboard WATTS W/KG MPH CAD MILES FT GAIN AV WATTS MX WATTS Activities Intervals 407 5.2 27.4 98 37.8 987 212 w 0:00:00 4 2999 250 hr 99999. 9 mi w 0:00:00 3 2999 250 hr 99999. 9 mi w 0:00:00 2 2999 250 hr 99999. 9 mi w 0:00:00 1 2999 250 hr 99999. 9 mi 876 1. Press the MODE button once to switch from dashboard mode to report mode. Joule 2.0 User Guide page 12 INT 2. Press the MODE button again to switch from report mode to activities mode. 3. Press the MODE button again to switch from activities mode to menu mode. Chapter 1: Starting Out Navigation Joule™ has four modes of functionality: dashboard, reports, activites and menu indicated by the title bar. Menu Report Main Sensors Setup Joule Setup User Workouts History Sensors Main Exit Menu 4. Press the MODE button again to switch from menu mode back to dashboard mode. Joule 2.0 User Guide page 13 Chapter 2: Dashboard Mode Navigation The dashboard shows current ride data. It displays 6 metrics that can easily be configured to create a customizable dashboard. The detailed view shows additional data from the highlighted group in the dashboard. Dashboard Dashboard Dashboard WATTS W/KG AV WATTS W/KG 5 SEC W/KG MPH CAD MPH CAD MPH CAD MILES FT GAIN MILES FT GAIN MILES FT GAIN AV WATTS MX WATTS MX WATTS WATTS 407 5.2 27.4 98 37.8 987 212 876 1. Move joystick to the desired metric. Note: it is shaded. Joule 2.0 User Guide page 14 212 5.2 27.4 98 37.8 987 876 407 2.Press joystick to rotate metrics from detailed view to dashboard. (Example: watts, av watts, mx watts). In order to change detailed view, move joystick to desired metric. 512 5.2 27.4 98 37.8 987 5 MIN 435 20 MIN 307 3. Press in and hold joystick to change and switch through available categories. Note: Press in and hold MODE button to pause a ride or stop, save and/ or delete ride. Once a ride is stopped and saved, it is added to the Reports and History calculation. Chapter 2: Dashboard Mode Dashboard Categories To customize the dashboard, choose 6 categories from the following12 available categories. Each dashboard category is made up of 3 metrics. Category Metric 1 Power Watts/kg W/KG 407 5.2 27.4 98 37.8 987 MPH MILES AV WATTS 212 CAD FT GAIN MX WATTS 876 Zones 2999 2999 2999 watts/kg average watts/kg maximum watts/kg W/KG 20.0 AV W/KG 20.0 Peak Power 5sec Peak Power 5 SEC 2999 5 MIN 20 MIN 2999 2999 intensity factor NORM PWR IF 9999 9999 9999 2.000 training stress score KJ/HR TSS rpm average rpm maximum rpm 250 250 250 heart rate average heart rate maximum heart rate current speed MPH 99.9 current grade % GRADE 45.0 vertical ascent VAM Ride 20 min Peak Power 2999 HR VAM 5min Peak Power kilojoules / hour 250 Climbing HR ZONE 4.2 kilojoules CAD Speed heart rate zone AV PWR ZONE 500.1 KJ Heart Rate MX W/KG training stress score normalized power TSS Cadence MX WATTS current power zone average power zone Work Metric 3 maximum watts AV WATTS PWR ZONE Scores Metric 2 average watts WATTS 20.0 Dashboard WATTS watts AV CAD MX CAD AV HR MX HR 250 250 maximum speed average speed AV MPH MX MPH 99.9 99.9 current altitude ft or m ALTITUDE FT total ascent ft or m FT GAIN 29999 9999 current altitude ft or m total ascent ft or m FT GAIN 45.0 ALTITUDE FT 9999 ride time ride distance time of day RIDE TIME HR 99.99 99:59:59 29999 MILE CLOCK PM 12:59 Joule 2.0 User Guide page 15 Chapter 3: Reports Mode Navigation Joule™ provides eight reports with an easy comparison of the current ride and historical averages so information can be seen in context. 1. Press joystick left/right to page through eight reports. Press joystick up/down to scroll screen. The left column of data displays the current ride. The right column displays an average of the rides completed over the selected time frame. Note: the highlighted metrics represents the higher of the two metrics. Joule 2.0 User Guide page 16 2. Press in and release joystick to change date ranges. Chapter 3: Reports Mode Report Details Joule™ provides eight reports that provide an easy comparison of the ride and historical averages so information can be seen in the context. See Definition of Terms for an explanation of metrics on page %. Reports Report Reports Report INT 2/2/09 RIDE TIME INT Work Summary 2/2/09 2WK 653 329 INT Reports Report Power Detail KJ KJ/HR 289 482 TSS 3.7 1.0 2WK MEAN 1:45:33 00:59:45 MILES 75 125 KJ 432 376 TEMP 52 56 AV WATTS AV WATTS 337 311 MX WATTS AV CAD 105 94 ZERO WATTS AV MPH 22 20 ZERO WATTS AV HR 167 165 NP 2/2/09 2WK 378 299 478 IF 2.0 Reports INT Report Peak Power 3.1 641 00:05:12 00:09:06 10% 6% 258 205 AV W/KG 3.1 2.2 MX W/KG 7.3 5.2 Basic information with minimal manipulation or calculation and how they compare to previous rides. Note: Ride time equals time moving. Average watts is In depth view of power calculated without zeros specific information for and is time weighted. new insight into ride intensity and characterics. Includes normalized power, watter per kilogram of body weight and time spent at zero watts. Key measures for quantifying work completed, including TrainingPeaks’ Training Stress Score (TSS) and Intensity Factor (IF). 2/2/09 2WK 5 SEC 910 839 30 SEC 779 791 1 MIN 759 653 5 MIN 748 801 20 MIN 533 476 30 MIN 512 419 40 MIN 349 382 60 MIN 291 196 Full array of peak power data for indication of ride intensity at key physiological markers of current fitness compared to previous performances. Joule 2.0 User Guide page 17 Chapter 3: Reports Mode Reports Report INT Reports Report Time in Power Zones 2/2/09 INT Climbing 2/2/09 2WK 2WK 00:15:04 00:12:33 FT GAIN 2156 958 00:20:22 00:24:51 AV GRADE 10% 15% 00:44:16 00:49:23 FT LOST 226 112 01:00:29 01:01:44 00:13:34 00:12:31 00:08:03 00:05:01 10% 12% 15% 14% 30% 23% 41% 45% 12% 11% 3% 5% Time spent in physiological relevant power zones in absolute minutes and as a percent of total time. INT Reports Report Time in HR Zones 2/2/09 2WK 349 509 INT Surges 2/2/09 2WK 00:09:51 00:07:31 >4 W/KG 00:05:09 00:09:45 >6 W/KG 00:49:03 00:35:14 >8 W/KG 11 10 00:19:58 00:15:32 >10 W/KG 13 15 00:05:02 00:03:21 11% 10% 9% 13% 70% 40% 21% 18% 6% 8% Time spent in physiological relevant heart rate zones in absolute minutes and as percent of total time. Joule 2.0 User Guide page 18 VAM Reports Report Detailed indication of climbing including total altitude gained and lost, vertical ascent (VAM) and grade. Quantification of how many accelerations or “matches” were burned during a ride over 4, 6, 8 and 10 watts per kilogram. Note: A surge is counted whenever three consecutive values (someword) w/kg value and recorded. Chapter 4: Activities Mode Activites Overview Joule™ activities mode manages intervals and workouts. Menu Report Workouts Manual Hill Workout Intervals Ironman Wisconsin Coach's Tempo Paoli Main Main Back Activities Hill Workout TRG SLOPE WATTS 10% 2999 Current Segment:6 00:42:23 10% Segment:5 8% Segment:4 7% Segment:3 15% 250b 250b 250b 250b 999.9m i 01:42:23 999.9m i 01:42:23 999.9m i 01:42:23 999.9m i Activities Intervals INT 168 w 0:18:22 4 182 5.1 mi hr 142 w 0:33:16 3 184 hr 12. 3 mi 139 w 0:30:04 2 182 9.9 mi hr 119 w 00:11:27 1 170 3.4 mi hr Joule 2.0 User Guide page 19 Chapter 4: Activities Mode Intervals Intervals may be viewed from activity mode or dashboard mode. Dashboard INT WATTS W/KG MPH CAD MILES FT GAIN 402 5.2 27.4 98 37.8 987 AV WATTS 212 MX WATTS 876 1. Intervals can be marked at any point during the ride and from any mode by pressing INTERVAL button. 2. To view intervals from the dashboard hold INTERVAL button until “INT” is displayed in the title bar. Note: All dashboard data now pertains to the active interval only. 3. To exit interval mode, hold INTERVAL button again. 4. To view all interval data press MODE button to navigate to activity mode. Note: Activity mode shows all intervals completed with the current interval at the top of the list. Average power, heart rate, interval time and distance are displayed for each interval. Joule 2.0 User Guide page 20 Activities Intervals INT 168 w 0:18:22 4 182 5.1 mi hr 142 w 0:33:16 3 184 hr 12. 3 mi 139 w 0:30:04 2 182 9.9 mi hr 119 w 00:11:27 1 170 3.4 mi hr Chapter 4: Activities Mode Scripted Workouts Joule™ allows for three types of workouts: scripted, manual and courses. Script workouts allow for a list of workout parameters to be followed versus carrying a piece of paper. Manual workouts are compatible with the CycleOps 400 Pro indoor cycle and PowerBeam trainer only and allow for precise control over a target power or slope. Courses are also only compatible with the CycleOps 400 Pro indoor cycle and PowerBeam trainer and allow for duplication of a terrain based profile, such as a favorite outdoor course or ride. Menu Report Menu Report Main Sensors Setup Joule Setup User Workouts History Sensors Main Workouts Exit Menu Manual Hill Workout Intervals Ironman Wisconsin Coach's Tempo Paoli Main Main 1. Create scripted workout using PowerAgent software. 2. Title and save scripted workout in PowerAgent and transfer to Joule™. 3. Press MODE button to navigate to menu mode. Back Activities Hill Workout TRG SLOPE WATTS 10% 2999 Current Segment:6 00:42:23 10% Segment:5 8% Segment:4 7% Segment:3 15% 250b 250b 250b 250b 999.9m i 01:42:23 999.9m i 01:42:23 999.9m i 01:42:23 999.9m i 4. Select Workouts 5. Select Hill Workout 6. Joule™’s activity mode will now display the scripted workout. Joule 2.0 User Guide page 21 Chapter 4: Activties Mode Manual Workouts Controlled resistance technology can take workouts to the next level with target based training. There are two types of controlled resistance units: PowerBeam Pro trainer and 400 Pro indoor cycle. Choose to alter the target wattage or slope. The gearing may be changed on the 400 Pro indoor cycle. Note: A manual workout will only work with a controlled resistance unit. 3:16p Report Workouts Select Workout Manual Workout 1. Press MODE button to navigate to menu mode. Back TRG PWR Note: A manual workout will begin automatically if Joule is paired to a controlled resistance unit. 2. Select manual workout. Within activity mode the manual resistance control is in the upper left box and current power is in the top right hand box. 3. Press Joystick in to change resistance type. Gearing can be adjusted on a 400 Pro Indoor Cycle. Note: Intervals may still be marked by pressing INTERVAL button. Scroll intervals by pressing joystick up/ down. Joule 2.0 User Guide page 22 4:38P Report Manual Workout WATTS 300 289 Current:6 2999w Interval:5 2999w Interval:4 2999w Interval:3 2999w 250b 250b 250b 250b 01:42:23 999.9m i 01:42:23 999.9m i 01:42:23 999.9m i 01:42:23 999.9m i Chapter 4: Activities Mode Course Workouts Controlled resistance technology can take workouts to the next level with target based training. There are two types of controlled resistance units: PowerBeam trainer and 400 Pro indoor cycle. Choose to alter the target slope. The gearing change be changed on the 400 Pro indoor cycle. Menu Report Workouts Manual Hill Workout Intervals Ironman Wisconsin Coach's Tempo Paoli The Gun Show Back 1. Take outdoor ride or emailed file and convert to workout using PowerAgent software. Note: Workouts can also be built based in PowerAgent based on slope. Activities Ironman Wisconsin 2. Title and save course workout in PowerAgent and transfer to Joule™. Segment:6 GEAR 10% Segment:5 3. Press MODE button to navigate to menu mode. 4. Select course workout (i.e. Ironman Wisconsin). 8% Segment:4 7% Segment:3 15% WATTS 2999 999.9mi 999.9mi 999.9mi 999.9mi 5. Press in joystick to change between target slope or target watts. 6. Press joystick up/down to adjust target slope. Gearing can be adjusted on indoor cycle. Note: Courses can only be ridden with a controlled resistance unit, like the CycleOps 400 Pro indoor cycle and PowerBeam trainer. Joule 2.0 User Guide page 23 Chapter 4: Activities Mode Pausing, Saving or Deleting a Workout A workout, like any ride can be paused, saved or deleted. Activities Report Intervals TRG PWR INT WATTS 300 289 Current:6 2999w Interval:5 2999w Interval:4 2999w Interval:3 2999w 250b 250b 250b 250b 01:42:23 999.9m i 01:42:23 999.9m i 01:42:23 999.9m i 01:42:23 999.9m i Joule 2.0 User Guide page 24 1. Hold the MODE button to acccess ride paused screen. 2. Move joystick to up/down to pause, stop and save or delete workout. Note: there will be a confirmation screen before deleting a ride. Stop and save will stop the workout and save it to History. INT 12:02p Report Ride Paused Resume ride Stop and Save Stop and Delete Chapter 5: Sensors Setting Up Sensors Joule™ is compatible witn many ANT+ sesnors, each having a unique code. A sensor is defined as ANT + compatible power meters, cadence sensors, speed sensors, heart rate straps and CycleOps resistance units. Joule™ needs to be paired to each sensor to ensure proper functionality. 1. 2. 3. Press the MODE button until Menu mode appears. Select Sensors. Select the desired sensor type (Power, Cadence, Speed, Heart Rate or RU); make sure sensor is awake and isolated from other active sensors by 65 feet/20 meters). 4. For Power sensors, select type of power meter. (PowerTap, Indoor Cycle -IC, ANT+, SRM, Quarq) 5. Select Start Pairing. Note: If a heart rate strap was purchased with Joule™ with it will already be paired to Joule™ . 6. After successful pairing, Joule™ should display a five digit code corresponding to the sensor. (Pairing may take up to 60 seconds). 7. Select Name and/or Wheel Circumferance to edit if desired. 8. Select Active Sensor to save as the primary sensor and return to sensor list. 9. Only activate sensors will be found by Joule™. Follow above steps for Setting Up any Power, Cadence, Speed, Heart Rate or Resistance Unit sensor. Note: It is recommended the Auto Zero setting for PowerTap remain selected as yes, unless using a track hub. Menu Report Sensors Power Sensor: - None Cadence Sensor: - None Speed Sensor: - None Heart Rate Sensor: > - None RU Sensor -None Auto Zero (Y or N): > Re-Pair Sensor Re-Pair Sensor Delete Sensor PT Data Pair Pair New Sensor Back Menu Report Power Sensor Select Sensor - PowerSensor1 Sensor ID Add PowerTap Add IC Power The Gun Show Add ANT+ Torque O set Pair New Torque O Sensor set Back> Torque O set Menu Report PowerSensor1 Activate Sensor Start Pairing Name: PowerSensor1 Sensor ID: 00000 Wheel Circumference:> 02096 Auto Zero (Y or N): > Auto Zero (Y or N): > Auto Y Zero (Y or N): > Re-Pair Sensor Cancel Pairing Delete Sensor Calibration Pair Pair New Sensor Back blink Menu Report PowerSensor1 Activate Sensor Start Pairing Name: PowerSensor1 Sensor ID: PAIRING Wheel Circumference:> 02096 Auto Zero (Y or N): > Auto Zero (Y or N): > Auto Y Zero (Y or N): > Re-Pair Sensor Cancel Pairing Delete Sensor Calibration Pair Pair New Sensor Back Menu Report PowerSensor1 Activate Sensor Start Pairing Name: PowerSensor1 Sensor ID: 12345 Wheel Circumference:> 02096 Auto Zero (Y or N): > Auto Zero (Y or N): > Auto Y Zero (Y or N): > Re-Pair Sensor Cancel Pairing Delete Sensor Calibration Pair Pair New Sensor Back Joule 2.0 User Guide page 25 Chapter 5: Sensors Calibrating Sensors For accurate PowerTap and indoor cycle readings, it is important to frequently zero the torque. If the current power display is positive or negative while coasting the torque must be zeroed. This operation must be done while stopped with no tension on the chain, pedals and the the transmission icon must be illuminated. For calibration of other power sensor please refer to that sensor manufacturer’s calibration recomendations. 1. 2. 3. 4. 5. 6. Press the MODE button until Menu mode appears. Select RU Sensor Select Calibration After successful pairing, Joule™ should display a five digit code corresponding to the sensor. (Pairing may take up to 60 seconds). Select Roll Down, Manual or Restore to Default to calibrate resistance unit. Select Back to access the Menu. Menu Report RUSensor1 Activate Sensor Start Pairing Name: 12345 RUSENSOR1 Sensor ID: 12345 60054 Weight - lbs: Y12.1 Cancel Sensor Pairing Delete Delete Sensor Calibration RU Data Menu Report Menu Report Calibration Roll Down Manual Reset to Defaults Sensor ID Sensor ID The Gun Show Torque O set Manual Calibration > Back> Torque O set Roll Down Pedal to 18-22 MPH > XX Hold for (sec): XXX Current Speed: XX.X Pair Torque O set Completed Manual Calibration > Back> Torque O set Power Sensor: 9999 w > Menu Report Roll Down Calibration > Calibration Wheel Circumference > Roll Down Wheel Circumference > Manual The Gun Show Reset to Defaults Auto Zero Sensor ID Auto Zero Sensor ID Pair Gun Show The Menu Report Manual Calibration Use up/down to match ERU to power > sensor number. Tu: XXXXX ERU Power: XXX O set Torque Power Sensor: XXX Calibration > Manual Back> Torque O set Power Sensor: 9999 w > Menu Report Roll Down Calibration > Calibration Wheel Circumference > Roll Down Wheel Circumference > Manual The Gun Show Reset to Defaults Auto Zero Sensor ID Auto Zero Sensor ID Pair Gun Show The Menu Report Reset Calibration Restoring Defaults > match ERU to power > sensor number. ERU Power Completed The Gun Show Completed Torque O set Pair NewCalibration Sensor Manual Back> Torque O set Torque O set Pair NewCalibration Sensor Manual Back> Torque O set <1234 Back> Auto Zero (Y or N): > Joule 2.0 User Guide page 26 Torque O set Pair NewCalibration Sensor Manual Back> Torque O set Chapter 5: Sensors Deleting Sensors Deleting sensors when not in use will help to optimize Joule™ efficiency. 1. 2. 3. 4. 5. Press the MODE button until Menu mode appears. Select Sensors Select Sensor (Example: Ashley Race W). Select Delete Sensor Select Yes to confirm. Note: If deleting an active sensor a new sensor must be selected. Menu Report Sensors Power Sensor: - Ashley Race W Cadence Sensor: - CadenceSensor1 Speed Sensor: - SpeedSensor1 Heart Rate Sensor: > - HRSensor1 RU Sensor -RUSensor1 Auto Zero (Y or N): > Re-Pair Sensor Re-Pair Sensor Delete Sensor PT Data Pair Pair New Sensor Back Menu Report Ashley Race W Select Sensor Ashley Race W Ashley Train W Sensor ID Add PowerTap Add IC Power The Gun Show Add ANT+ Torque O set Pair New Torque O Sensor set Back Torque O set Menu Report Ashley Race W Activate Sensor Start Pairing Name: Ashley Race W Sensor ID: 31864 Wheel Circumference:> 02096 Auto Zero (Y or N): > Auto Zero (Y or N): > Auto Y Zero (Y or N): > Re-Pair Sensor Cancel Pairing Delete Sensor Calibration Pair Pair New Sensor Back Joule 2.0 User Guide page 27 Chapter 6: Setting Up Joule™ Setting Up Joule™ Setting up Joule™ will allow for editing Date and Time, Backlight, Power/Speed/Cadence Smoothing with Zeros, Memory, End Ride Time, Record Control, Sleep Time, Firmware Version, Odometer and Test Mode. 1. 2. 3. 4. Press the MODE button until Menu mode appears. Select Setup Joule™ Select Date and Time, Display, Memory, Joule™ Mode, Joule™ Data, or Test Mode to edit desired computer setting. Select Back to access the Menu. INT Menu Report Date & Time Date: Feb 26 2009 Time: 04:55 pm Clock Format: 12 P5ower Zones Automatic HR Zones DST: On New Sensor Pair < E ective: Back> DST On Menu Report INT Display Backlight Level: Backlight Time (sec): > 10 Contrast: Zero averaging: With Power Avg (sec): Cadence Avg (sec): > Speed Avg (sec): Language: English Units: English Pair New Sensor Back Menu Report INT Memory End Ride Time (min): > 90 Clear Memory Clear Ride Memory > 90 Units: Cadence Avg (sec): > Power Avg (sec): English 1 New Sensor Pair Back> Power Zeros: With Note: End ride time controls when the current ride automatically is saved to History and Reports. Note: Power smoothing adjusts the rate at which the displayed metric updates. 1=fastest, 30=slowest. Note: End ride time controls how long Joule waits after no speed is measured before the current ride is automatically Joule 2.0 stopped User Guide page saved to28 history. Menu Report Menu Report INT CPU Mode Record Control Speed Sleep Time: Power Avg (sec): Power Zeros: With Cadence Avg (sec): > Speed Avg (sec): Language: English Units: English Pair New Sensor Back Note: Record control sets how Joule™ manages recording of data. Speed setting starts recording when speed is present. Heart rate setting starts recording anytime heart is present. INT CPU Data Firmware Version: 01:00 Odometer 512356 Reset Odometer 90 Power Avg (sec): Designed in: Madison, WI by Saris Cycling Group > 800-783-7257 Speed Avg (sec): Language: English Units: English Pair New Sensor Back Menu Report INT Test Mode Frequency 057 Power End Ride Time (min): Start Radio Test Stop Radio Test Saris Cycling Group 800-783-7257 Units: Designed in: English WI by Madison, Pair New Sensor Back Chapter 7: Setting Up User Setting Up User Profile Setting up a user profile is important for Joule™ to display the most accurate information. 1. 2. 3. Press the MODE button until Menu mode appears. Select Setup User Enter Name, Active, Weight Pounds, Height Inches, Date of Birth, Gender, Power Zones and Heart Rate Zones. using the joystick to switch letter or number value. 4. Select Back to access the Menu. Note: TSS calculations use the upper values of the threshold zone. Menu Report Menu Report Main Sensors Setup Joule Setup User Workouts History Sensors Main Exit Menu Setup User Name: New User Active: Weight - lbs: XXX Height - in: XXX Date of Birth: Feb 02 1974 Gender: Male Power Zones HR Zones The Gun Show Auto Zero Power Zones HR Zones Pair New Sensor Back Menu Report Setup User Name: Jesse Active (1-5): Weight - lbs: XXX Height - in: XXX Date of Birth: Feb 02 1974 Gender: Male Power Zones HR Zones The Gun Show Auto Zero Power Zones HR Zones Pair New Sensor Back Menu Report Power Zones Zone Upper Limit 1: Recovery 123 2: Endurance 123 3: Threshold 123 4: Race Pace 123 5: Maximum 123 6: Supra Max MAX XXXX XXXX > The Gun Show Auto Zero Power Zones HR Zones Pair New Sensor Back Menu Report Heart Rate Zones Zone Upper Limit 1: Recovery 123 2: Endurance 123 >> 3: Threshold 123 4: Race Pace 123 5: Maximum >> 6:123 Supra Max 6: SupraXXXX Max XXXX >> >> Gender MAX The Gun Show Auto Zero Power Zones HR Zones Pair New Sensor Back Joule 2.0 User Guide page 29 Chapter 7: Setting Up User Editing User Profile Edit user profile to reflect changes to weight, power zones, heart rate zones and to ensure the most accurate information. 1. 2. 3. Press the MODE button until Menu mode appears. Select Setup User Edit Name, Active, Weight Pounds, Height Inches, Date of Birth, Gender, Power Zones and Heart Rate Zones using the joystick to switch letter or number value. Select Back to access the Menu. 4. Menu Report Menu Report Main Sensors Setup Joule Setup User Workouts History Sensors Main Exit Menu Setup User Name: New User Active: Weight - lbs: XXX Height - in: XXX Date of Birth: Feb 02 1974 Gender: Male Power Zones HR Zones The Gun Show Auto Zero Power Zones HR Zones Pair New Sensor Back Menu Report Setup User Name: Jesse Active (1-5): Weight - lbs: XXX Height - in: XXX Date of Birth: Feb 02 1974 Gender: Male Power Zones HR Zones The Gun Show Auto Zero Power Zones HR Zones Pair New Sensor Back Joule 2.0 User Guide page 30 Menu Report Power Zones Zone Upper Limit 1: Recovery 123 2: Endurance 123 3: Threshold 123 4: Race Pace 123 5: Maximum 123 6: Supra Max MAX XXXX XXXX > The Gun Show Auto Zero Power Zones HR Zones Pair New Sensor Back Menu Report Heart Rate Zones Zone Upper Limit 1: Recovery 123 2: Endurance 123 >> 3: Threshold 123 4: Race Pace 123 5: Maximum >> 6:123 Supra Max 6: SupraXXXX Max XXXX >> Gender MAX The Gun Show Auto Zero Power Zones HR Zones Pair New Sensor Back Chapter 8: History Previous Rides History mode allows for comparing a previously ridden ride against averages. History contains three views: previous rides, max and totals. 1. Press MODE button to navigate to Menu. 2. Move joystick to up/down to History. Menu Report Main Sensors Setup Joule Setup User Workouts History Sensors Main Exit Menu 3. Move joystick to up/down to previous rides. 4. Previous rides view is selecting a destined ride date to compare against two week, four week, eight week, six month and twelve month averages. Note: the two week through twelve month average does not include the selected ride. Menu Report History Previous Rides Reports - Max Reports - Totals Back Max view is the max values achieved for each report metric over the average on two week, four week, etc. Total view is the toal values achieved for each report metric over the average on two week, four week, etc. Joule 2.0 User Guide page 31 Chapter 8: History Viewing History Access all reports in History mode. Joule 2.0 User Guide page 32 Chapter 9: Troubleshooting Joule™ No display on computer screen · Computer is asleep – Press MODE or INTERVAL on the computer to wake up the computer. · Computer is too cold- operating temp. is 32 to 110 degrees Fahrenheit Computer display is on, but there is no transmission of data. · Hub is asleep - spin the wheel to wake up the hub. · Computer has not “found” the hub. Press and hold MODE and INTERVAL button until “Find” appears on Title Bar. Make sure hub is awake by rotating wheel once. · Batteries need replacement - replace the hub batteries as shown in the maintenance section of the User Guide Power seems incorrect ·Torque value is not zeroed. To manually zero torque, go to Menu, Sensors, Select Sensor, Calibration. Manual Zero the hub. Torque is now being displayed. If re-zeroing the torque does not recalibrate the unit, call Saris Cycling Group customer service at 1-800-783-7257. Speed seems incorrect · Wheel size incorrect -refer to Sensors to enter the correct size in corresponding sensor. Joule 2.0 User Guide page 33 Chapter 10: Important Precautions © 2009 Saris Cycling Group, Inc. 5253 Verona Road Madison WI 53711 USA Telephone: 800.783.7257 or 608.274.6550 Fax: 608.274.1702 All rights reserved. No part of this publication may be copied, photographed, reproduced, translated, transmitted electronically or placed on digital media without the prior written consent of Saris Cycling Group, Inc. Trademarks Saris Cycling Group, Inc , Joule™ 2.0, PowerTap and the PowerTap logo, are all registered trademarks of Saris Cycling Group, Inc. All other product, brand, or trade names used in this manual may be trademarks or registered trademarks of their respective owners. Modifications Saris Cycling Group, Inc reserves the right to make improvements and/or updates to the products described herein at any time without notice. FCC Statement of Compliance: Statement of Compliance for FCC and Industry Canada: “This device complies with Industry Canada and Part 15 of the FCC Rules. Operation is subject to the following two conditions: (1) This device may not cause harmful interference, and (2) this device must accept any interference received, including interference that may cause undesired operation.” The term “IC:” before the radio certification number only signifies that Industry Canada technical specifications were met. Changes or modifications to this device not expressly approved by the party responsible for compliance with FCC regulations (the manufacturer) could void the user’s authority to operate the equipment. Joule 2.0 User Guide page 34 Chapter 10: Important Precautions NOTE: This equipment has been tested and found to comply with the limits for a Class B digital device, pursuant to Part 15 of the FCC Rules. These limits are designed to provide reasonable protection against harmful interference in a residential installation. This equipment generates, uses and can radiate radio frequency energy and, if not installed and used in accordance with the instructions, may cause harmful interference to radio communications. However, there is no guarantee that interference will not occur in a particular installation. If this equipment does cause harmful interference to radio or television reception, which can be determined by turning the equipment off and on, the user is encouraged to try to correct the interference by one or more of the following measures: -- Reorient or relocate the receiving antenna. -- Increase the separation between the equipment and receiver. -- Connect the equipment into an outlet on a circuit different from that to which the receiver is connected. -- Consult the dealer or an experienced radio/TV technician for help. WARNING: Always consult a physician before beginning or modifying any exercise program. Precautions: • Keep eyes on the road. Do not become overly engaged with CycleOps Joule™ 2.0 display. • We recommend getting familiar with the computer functions while stationary. • The computer and chest strap are water resistant, not water proof. Avoid sustained water contact and do not deliberately place CycleOps Joule™ 2.0 or its components in water or under high-pressure sprays. • Avoid spraying the unit directly with solvent mixture. Do not use thinner or other solvents to clean parts. • Failure to adhere to these precautions may cause premature failure or incorrect operation of the unit and may void the warranty. Joule 2.0 User Guide page 35 Chapter 10: Important Precautions Battery Warnings: • Charge battery at temperature range of 0-45 degrees Celcius. engaged with CycleOps Joule™ 2.0 display. • Do not immerse the battery in water or seawater, and keep the battery in a cool dry environment during stands by period. functions while stationary. • Do not connect the battery to an electrical outlet. • Do not strike or throw the battery against hard surfaces. • Do not transportor store the battery together with metal objects such as necklaces, hairpins, etc. • Do not heat or dispose in fire or water. Do not modify or dissassembly the battery. It will be dangerrous and may cause ignition, heating leakage or explosion. • Do not short-circuit positive (+) and negative (-) teminals. Keep away from metal or other conductive materials. Jumbling the batteries of direct contact with positive (+) and negative (-) terminals or other conductive materials may cause short-circuit. • Do not reverse the positive (+) and negative (-) terminals. • Do not solder the battery directly. Excessive heating may cause deformation of the battery components such as the gasket, which may lead to the battery swelling, leakage, explosion or ignition. • Do not use abnormal cell which has damages by shipping stress, drop short or something else, and which gives off electrolyte odor. • Do not use battery in a location where static electricity is rich, otherwise, the safety devices may be damaged, causing a harmful situation. • If the battery gives off an oder, generates heat or becomes discolored, or in any way appears abnormals during use, recharging or storage, immediately remove it from the device or battery charger and stop using it. • Do not use sharp things to hit the battery. Chapter 11: Technical Specifications for Joule™ USB STICK Information to go here. Image Here Joule 2.0 User Guide page 37 Chapter 11: Technical Specifications for Joule™ Interval Data Storage Interval Display Operational Temperature Battery Life Battery Type Unlimited Unlimited 0 to 45 degrees Celsius or 32 to 108 Fahrenheit 20 hours approx. Rechargeable Range of Measurement: Accuracy Signal Transmission Power Torque Speed Distance Trip Time Cadence Total energy Odometer Heart Rate +/-1.5% 2.4 Ghz 0-1999 Watts 0-1999 inch-lbs. 2-59 mph (3-95 KPH) 0.00 to 9999.99 (Miles) 0.00.00-999.99 Minutes 40-240 RPM 0-99999 KiloJoule™s 0-99999 Miles or Kilometers 0-255 BPM (Beats per Minute) Joule 2.0 User Guide page 38 Chapter 12: Joule™ Warranty CycleOps Joule™ is warranted to the original retail purchaser to be free from defects in materials and workmanship. Warranty coverage is valid to the original purchaser only and proof of purchase will be required. Electronics - 1 year This warranty does not cover: 1. Normal wear and tear. 2. Any damage, failure or loss caused by accident, misuse, neglect, abuse, improper assembly, improper maintenance, or failure to follow instructions or warnings in User Guide . 3. Use of products in a manner or environment for which they were not designed. Limitations The foregoing warranties are in lieu of and exclude all other warranties not expressly set forth herein, whether expressed or implied by operation of law or otherwise, including, but not limited to, warranties of merchantability or fitness for a particular purpose. Saris Cycling Group shall in no event be liable for incidental or consequential losses, damages or expenses in connection with its exercise products. Saris Cycling Group’s liability hereunder is expressly limited to the replacement of goods not complying with this warranty or, at Saris Cycling Group election, to the repayment of an amount of the purchase price of the exercise product in question. Some states do not permit the exclusion or limitation of implied warranties or incidental or consequential damages, so the preceding limitations and exclusions may not apply to. Procedures Warranty service will be performed by Saris Cycling Group or an authorized Saris Cycling Group Dealer. The original purchaser must provide proof of purchase. Service calls and/or tranation to and from the Authorized Saris Cycling Group Dealer are the responsibility of the purchaser. Joule 2.0 User Guide page 39 Chapter 13: Definition of Terms Watts 1. The basic unit of power equal to 1 joule per second. 2. 1 joule of energy release in 1 second. 3. A common unit used to express effort or intensity amongst professional cyclists. Watts per Kilogram of body weight (W/KG) 1. Calculation of watts generated divided by the weight of a cyclist and their bicycle. 2. Normalization intended to provide a comparison between cyclists of differing body weights. Training Zones 1. Discrete bins or intervals specific to a particular energy or physiological system. From short maximal efforts to long maximal efforts these energy systems run along a continuum from anaerobic to aerobic metabolic pathways. Common reference points for this continuum include the power at lactate threshold and power at VO2 max. Zero Watts 1. Time on the bicycle when the athlete is not pedaling or transferring any measurable power output to the pedals or rear hub. For the team captain or leader, accumulating a high percentage of time at zero watts can be extremely important to their ability to conserve energy and maintain reserves for a strong finish. Recovery Zone 1. An easy exercise intensity where there is minimal stress or strain on the body. 2. On a 1 to 10 rating of perceived exertion scale, the recovery zone corresponds to a 1 to 2 or “really easy” to “easy”. 3. On a 6 to 20 rating of perceived exertion scale, the recovery zone corresponds to a 6 to 10 or “very very light” to “very light.” 4. An exercise intensity dependent solely on aerobic metabolism of primarily fat. 5. An exercise intensity that can be held for an indefinite time frame. Endurance Zone 1. A moderate exercise intensity where there is some stress or strain on the body 2. On a 1 to 10 RPE scale, an intensity corresponding to 3 to 4 or “moderate” to “sort of hard”. 3. On a 6 to 20 RPE scale, an intensity corresponding to a 10 to 13 or “fairly light” to “somewhat hard.” 4. An exercise intensity depending on the aerobic metabolism of both fat and carbohydrate. 5. An exercise intensity that can be held as long as the athlete were supplied with an influx of carbohydrate (i.e., allowed to eat). Joule 2.0 User Guide page 40 Chapter 13: Definition of Terms Lactate Threshold (LT) Zone 1. A hard intensity zone marked by a sudden increase in breathing rate. 2. On a 1 to 10 RPE scale, an intensity corresponding to a 5 to 7 or “hard” to “really hard.” 3. On a 6 to 20 RPE scale, an intensity corresponding to a 13 to 16 or “somewhat hard” to “very hard”. 4. A range of exercise intensity beginning at a slight inflection or rise in the blood lactate over a resting baseline to an intensity corresponding with a blood lactate 2 to 3 mM above a resting baseline. 5. A demarcation between aerobic metabolism to a mix of anaerobic and aerobic metabolism. 6. An all out exercise intensity that can be held between 40 minutes to 2 hours depending on the availability of stored carbohydrate or glycogen within the body. Race Pace Zone 1. An extremely hard or all out intensity zone. 2. On a 1 to 10 RPE scale, an intensity corresponding to a 7 to 8 or “really hard” to “really really hard.” 3. On a 6 to 20 RPE sale, an intensity corresponding to a 16 to 18 or “very hard” to “very very hard.” 4. An exercise intensity dependent primarily on the aerobic and anaerobic metabolism of carbohydrate. 5. An all out exercise intensity that can be held between 10 minutes to 30 minutes. Max Zone 1. An all out or maximal intensity zone. 2. On a 1 to 10 RPE scale, an intensity corresponding to a 9 to 10 or “really really hard” to “maximal.” 3. On a 6 to 20 RPE scale, an intensity corresponding to an 18 to 20, or “very very hard” to “maximal.” 4. An exercise intensity that elicits the causes the body to reach its maximal capacity to consume oxygen (i.e., an exercise intensity that elicits VO2 max). 5. An all out or maximal effort that can be held between 2 to 8 minutes or an average of 4 minutes. Supra-Max Zone 1. A very short, all out effort that exceeds the power output associated with VO2 max or a person’s max zone. 2. An exercise intensity that is almost entirely dependent on the anaerobic metabolism of stored ATP, Phosphagens, and carbohydrates. 3. An all out effort lasting 1 second to 2 minutes. Joule 2.0 User Guide page 41 Chapter 13: Definition of Terms VO2 Max 1. The maximal amount of oxygen that a person can consume and process measured in liters of oxygen per minute (absolute) or in milliliters of oxygen per minute per kilogram of body weight (normalized to body weight). 2. The upper limit of aerobic metabolism. 3. A strong predictor of endurance performance in a mixed population of individuals. 4. An exercise intensity corresponding with the maximal power output a person can hold between 2 to 8 minutes. Lactate Threshold 1. An exercise intensity where the production of lactate or appearance of lactate in the blood exceeds the removal or disappearance of lactate from the blood. 2. An exercise intensity characterized by a sudden increase in breathing rate or ventilation. 3. An exercise intensity where individuals begin to feel a burning sensation in working muscle. 4. An exercise intensity considered to be hard. 5. An exercise intensity that can be held for a prolonged period of time ranging from 40 minutes to 2 hours. 6. Amongst athletes with similar VO2 max values the power at lactate threshold is the strongest predictor of performance. Lactate Threshold Break Point 1. The power output or exercise intensity where blood lactate just begins to increase above its resting baseline. 2. An exercise intensity characterized as somewhat hard. 3. The upper end of the endurance training zone and the bottom end of the lactate threshold zone. 4. An exercise intensity that can be held for 1 to 3 hours or as long as there is available stored carbohydrate or glycogen. Lactate Threshold > 1mM 1. The power output or exercise intensity where the blood lactate is equal to 1 mM above its resting baseline. 2. An exercise intensity characterized as hard. 3. The mid point of the lactate threshold training zone. 4. An exercise intensity that can be held for 1 to 2 hours. Lactate Threshold 4 mM 1. The power output or exercise intensity at a blood lactate level of 4 mM or 2 to 3 mM above baseline. 2. An exercise intensity characterized as very hard. 3. The upper limit of the lactate threshold zone. 4. An exercise intensity that can be held for 30 minutes to 1 hour. Joule 2.0 User Guide page 42 Chapter 13: Definition of Terms Peak Sustainable Power or Peak Power 1. The highest average power output that can be held for a given duration. 2. For most individuals a peak sustainable power or peak power output lasting 4 to 8 minutes is equivalent to an intensity that elicits their VO2 max, or maximal capacity to consume oxygen. 3. For most individuals a peak sustainable power output lasting 20 to 40 minutes is equivalent to an intensity that elicits their lactate threshold or a value of blood lactate 2 to3 mM above their baseline blood lactate. 4. For most individuals a peak sustainable power output lasting 40 minutes to 2 hours is equivalent to an intensity that elicits their lactate threshold, or a value of blood lactate just above to 1 mM above their baseline blood lactate. 5. In cycling, the peak sustainable power for any given duration is analogous to their best performance for a given time. For example, a runner might have a personal best of 5 minutes in a mile run and 35 minutes in a 10 km run, whereas a cyclist might have a personal best or peak sustainable power of 400 watts for 5 minutes and 340 watts for 35 minutes. Normalized Power 1. An estimate of the power that you could have maintained for the same physiological “cost” if your power output had been perfectly constant. Intensity Factor (IF) 1. Ratio of normalized power to power output at threshold. 2. A convenient way of comparing the relative intensity of a training session or race either within or between riders, taking into account changes or differences in threshold power. Typical IF values for various training sessions or races are as follows: • Less than 0.75 recovery rides • 0.75-0.85 endurance-paced training rides • 0.85-0.95 tempo rides, aerobic and anaerobic interval workouts (work and rest periods combined), longer (>2.5 h) road races • 0.95-1.05 lactate threshold intervals (work period only), shorter (<2.5 h) road races, criteriums, circuit races, longer (e.g., 40 km) TTs • 1.05-1.15 shorter (e.g., 15 km) TTs, track points race • Greater than 1.15 prologue TT, track pursuit, track miss-and-out Joule 2.0 User Guide page 43 Chapter 13: Definition of Terms Training Stress Score (TSS) 1. Modeled after Dr. Eric Bannister’s heart rate-based training impulse (TRIMPS), takes into account both the intensity (i.e., IF) and the duration of each training session. The following scale can be used as an approximate guide: • Less than 150 - low (recovery generally complete by following day) • 150-300 - medium (some residual fatigue may be present the next day, but gone by 2nd day) • 300-450 - high (some residual fatigue may be present even after 2 days) • Greater than 450 - very high (residual fatigue lasting several days likely) Kilojoule or Kjoule 1. 1000 Joules. 2. A unit of energy equal to the work done by a force of 1000 newtons acting through a distance of 1 meter. 3. A measure of mechanical energy or the energy released when a force is applied to an object or body. 4. A common unit used to express the total volume or work accomplished during a given workout, ride, or exercise bout. 5. A unit or measure used to express the total training load. 6. The average power output in watts multiplied by the time in seconds divided by 1000. Calorie 1. A unit of energy equal to that needed to raise the temperature of 1 gram or ml of water 1 ˚C. 2. A measure of thermal energy or the energy released when a fuel or substrate is burned. Kilocalorie or Kcal 1. 1000 calories. 2. A unit of energy equal to that needed to raise the temperature of 1 kilogram or liter of water 1 ˚C. 3. A measure of the amount of energy in food 4. On U.S. food labels, 1 Calorie, spelled with a capital “C”, rather than a lower case “c” is equal to 1 Kilocalorie or Kcal. 5. 4.186 Kjoules 6. For a given person, the total energy burned in Kcals is equal to the total Kjoules of work performed on a bicycle divided by 4.186 divided by the percent fraction (i.e., 22% = 0.22) of that person’s gross mechanical efficiency. 7. 1 to 1.2 multiplied by the total Kjoules. Cadence 1. The number of pedal revolutions per minute. Joule 2.0 User Guide page 44 Chapter 13: Definition of Terms Heart Rate 1. The number of time the heart beats each minute or beats per minute or BPM. 2. Although the heart rate response is reflective of the cardiovascular strain it is by no means always indicative of the metabolic strain or external power output. Maximal Heart Rate 1. The highest achievable heart rate during an all out 2 minute to 8-minute effort. 2. The highest heart rate recorded during competition or training. 3. The heart rate associated with the power output at VO2 max. 4. Commonly estimated as 220 – Age. 5. Better estimated as 208 – (0.7 x Age). Velocity 1. The distance traveled in a given time frame normally expressed in meters per second, kilometers per hour, or miles per hour. 2. Speed. 3. Power divided by the total resistance impeding movement. 4. A function of a cyclist’s power output and all of the forces resisting that cyclist’s forward motion. Rate of Ascent 1. The vertical speed traveled or climbed in feet per hour or meters per hour. 2. The VAM or vertical ascent in meters per hour. 3. A reflection of a cyclist’s power output on climbs steeper than 7% in grade. At an 8% grade, a rate of ascent of 1800 meters per hour requires a power output of 6.3 watts per kg and is considered the upper limit for climbing speed in professional cyclists. Joule 2.0 User Guide page 45 Chapter 13: Definition of Terms Elevation Gain or Rise 1. The total vertical distance in feet or meters traveled or climbed over a given distance ridden. Percent Grade 1. A measure of the steepness of a climb where a 100% grade or 45-degree road angle is equal to a 1-meter vertical increase in elevation (rise) for each 1-meter traveled horizontally (run). 2. The rise or vertical increase in elevation divided by the run or horizontal distance traveled multiplied by 100 (rise ÷ run x 100). 3. 100 x Tangent (slope). 4. The elevation gain divided by the square root of the actual distance traveled squared minus the elevation gain squared (Elevation Gain / [square root (Actual Distance 2 – Elevation Gain2)]) Shallow Grade or Hill 1. A road with a percent grade between 2 to 4%. Moderate Grade or Hill 1. A road with a percent grade between 4 to 6% Steep Grade or Hill 1. A road with a percent grade between 6 to 8% Wicked Steep 1. Any road, trail, path, climb or mountain greater than 8% in grade. Category 1 to 4 Climb 1. A rating system used to rank the difficulty of a climb that is based on a combination of the length, grade, and location of the climb on the course. A category 1 climb is considered the most difficult while a category 4 climb is considered the least difficult. Hors Category Climb 1. A climb that is so difficult that it is beyond categorization. 2. Any climb longer and steeper than a category 1 climb. 3. The most difficult climb in the Tour de France. Joule 2.0 User Guide page 46 Chapter 13: Definition of Terms Ride Time 1. The total elapsed time while moving. Most calculations (averages etc.) are based on this time vs. the total elapsed time since the ride began or the time spent pedaling. Distance 1. The length from start to finish along ridden roads measured in meters, kilometers, or miles where 1000 meters is equal to 1 kilometer and 1 kilometer is equal to 0.62 miles. Joule 2.0 User Guide page 47
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uuid:9F411E154D80DE11BBF88E330363656B, uuid:EAB2CB345CBBDE118213EE304758E069, uuid:77609AEF65BBDE11A86586646930CEEF, uuid:9F411E154D80DE11BBF88E330363656B, uuid:9F411E154D80DE11BBF88E330363656B, uuid:9F411E154D80DE11BBF88E330363656B, uuid:9F411E154D80DE11BBF88E330363656B, uuid:9F411E154D80DE11BBF88E330363656B, uuid:9F411E154D80DE11BBF88E330363656B, uuid:9F411E154D80DE11BBF88E330363656B, uuid:9F411E154D80DE11BBF88E330363656B, uuid:9F411E154D80DE11BBF88E330363656B, uuid:9F411E154D80DE11BBF88E330363656B, uuid:9F411E154D80DE11BBF88E330363656B, uuid:9F411E154D80DE11BBF88E330363656B, uuid:9F411E154D80DE11BBF88E330363656B, uuid:9F411E154D80DE11BBF88E330363656B, uuid:9F411E154D80DE11BBF88E330363656B, uuid:9F411E154D80DE11BBF88E330363656B Create Date : 2009:11:05 10:41:19-06:00 Modify Date : 2009:11:05 13:18:41-06:00 Metadata Date : 2009:11:05 13:18:41-06:00 Creator Tool : Adobe InDesign CS3 (5.0.4) Thumbnail Format : JPEG Thumbnail Width : 256 Thumbnail Height : 256 Thumbnail Image : (Binary data 7319 bytes, use -b option to extract) Format : application/pdf Producer : Adobe PDF Library 8.0 Trapped : False Page Count : 47 Creator : Adobe InDesign CS3 (5.0.4)EXIF Metadata provided by EXIF.tools