THE EXPERIENCE: I TRY… LET’S DO IT, MY TEST
I’m starting from zero. I have no important technical basis and I let myself be guided by the desire to improve my physical fitness. My approach to SportPlusHealth is precisely for this reason. I heard from some friends that you can do a physical evaluation test and then set up a personalized work plan based on the quality of the training. For me it is an interesting speech, because it allows me to optimize my time which is divided between work and family. Let’s say it’s good fight, but I think it’s also fair to have a space at my disposal. Loving each other is a way to make others feel better. Obviously, one should not exaggerate and lead to selfishness, so I have to handle it carefully and with the help of someone who can help me in this regard. LOW SHAPE: I choose to take the test immediately after the Christmas holiday. I’m overweight and untrained. I win the embarrassment, but maybe it’s the best time because I could hardly stay lower than this. OBJECTIVE: my goal is to try to get in shape, using a methodology unknown to me, so I rely on the modernity that advances READY TO GO, WHAT DO I NEED? Few tools. In my case, I have a Samsung smartphone and, on the bike, I can count on an FSA Powerbox power meter. This makes things easier for me from a technical point of view, because both the phone and the powerbox have a data transmission protocol called Ant+, which is much more stable in data transmission than Bluetooth. (Meters also talk in Bluetooth, depending on the case. IPhones need an Ant+ key, in case power meter without Bluetooth). SETTING: before proceeding it is important to enter my parameters. Weight (also clothing and bike weight) and height. THE TEST: I choose a climb with moderate gradients, 5-6%, I do a short warm-up and then I try the 8′; to the best of my ability. This is an FTP test that lasts 8′. It’s winter and the physical skills are not yet at the top. I must also say that carrying out a test also requires a certain mental energy. There are times when you want to get up. . . but to finish the test, you can’t. J As I go up, I hear the voice of the app that shows me the partial results such as the express wattage and the minutes missing to completion. I notice good news. On the screen of the phone, which I kept on the handlebars, I can even see the performance chart. (I can usually keep my phone in my shirt pocket too). THE RESULT: The result from a numerical point of view I do not know if it is satisfactory or not. Of course, compared to the numbers expressed by the champions, I think it’s pretty ridiculous. 219 watts average in an 8′ test with a maximum wattage at 396 watts. (These are my mistakes to avoid a bad result.) In the second test, repeated a week later, I did better, reaching an average of 249 watts. (On the left there is the power graph of the first test. I didn’t give 100% on this test. On the right is the result of the second test, expressed by heart rate zones). WORK SETTING: I requested my tables, trying to respect what are my free moments. For this reason, I choose to set 2 workouts on the weekend, 2 hours on Saturday and 2 on Sunday, and one during the week. Easily, given the period, the midweek will be given by a spinning class. For now, this is what I feel is within my grasp. Let’s see what SPH will help me do. PHOTOS OF THE TABLE WITH THE CHOICE OF FREE HOURS Stay tuned!! Download Sportplushealth PREVIOUS EXPERIENCE: MISTAKE TO AVOID DURING A TEST
EXPERIENCE: MISTAKES TO AVOID BEFORE AND DURING A TEST
My first test can’t even call it that. In fact, it was more an approach to the world of technology and science. For what reason? First of all, I’d never used a meter before. So, the first step was to pair the power meter to the SPH app in my phone (Ant+ or Bluetooth are the two communication modes). MISTAKES: Secondly, I have to say that my test did not go well for at least 2 reasons: one practical and the other psychological. GIVING 100%: From a practical point of view I have to admit that not having a great experience, I have not given 100% of my potential. I justify this lack but the lack of knowledge of the specific exercise. A person must try to give 100% of their potential to achieve a consistent result. MENTAL EFFORT: It is also good to know that before taking a test you must also be prepared for the mental point of view. The effort is sure enough intense and mentally challenging. I recommend that you try the test on a day when you have rested well and are not in a loading phase in the training plan. Finally, I managed to take the test… Do you want to see how did I do?
FROM A DIY JOB TO A SCIENTIFIC ONE
The cold is pungent and going out on a bike is out of the question. You hear that many are already riding, the most aggressive have moved to the heat to emulate the professionals of the pedal. For you, cycling is a great passion, but you would never want to be a 2-wheeled fundamentalist. You like to ride when work and family allow it. But you understand that the sport of cycling has changed a lot. We’re talking about watts and high-intensity work. New instruments are used, such as the power meter, and it is necessary to interpret the data so extrapolated. It is not only necessary to measure, but also to understand, interpret and plan the work done. It’s a different workout than you’re used to. A type of training based on scientific criteria to be set even without a coach to follow you every mile with the car. This transition, from a DIY job to a scientific one, costs a certain initial effort, especially mental. It can happen to amateur cyclists who have not kept up with the times, or to young people who change competitive categories. It means getting out of one’s routine and into an area that is feared in some ways, because it is unknown to many. That’s why Sport Plus Health can guide you easily thanks to its app. Let our virtual coach, or a real coach, guide you. For example, start with the FTP evaluation test, plan work and rest periods. Remember, however, there are not only watts and miles. An individual also suffers external tension and stress, which affect the proper functioning of the body. That is why we are also developing a project related to HRV. Follow us carefully and download Sport Plus Health.
SPH AND COLPACK BALLAN
The Colpack Ballan team, Continental and Under 23 players, makes use of the support of SPH. The Bergamo team counts on some of the best young people on the international scene such as Antonio Tiberi, time trial world champion, Andrea Piccolo, European junior champion, Alessio Martinelli, vice world junior champion on the road.The 2020 sporting directors will be Gianluca Valoti, Ivan Quaranta, Flavio Miozzo and Giuseppe Dileo. ROASTER: UNDER 23 Davide Boscaro Yuri Brioni Francesco Della Lunga Francesco Giodano Nicolas Gomez (COL) Leandro Masotto Sergio Meris Michael Minali Davide Persico Nicola Plebani Thomas Trainini Gidas Umbri TEAM CONTINENTAL: Davide Baldaccini Caiati Aldo Alessio Martinelli Giulio Masotto Andrea Piccolo Luca Rastelli Alessio Riccardi Tommaso Rigatti Antonio Tiberi Karel Vacek (REP CECA) Samuele Zoccarato
RESEARCH: BECOME AN HRV TESTER
Hello, we kindly ask you 45″ of your time. The SPH staff works with the goal of a more and more complete product for you athletes. Our energies are directed to the completion of the analysis platform, releasing complex data in simple form. For this reason, we’re creating an index that can help you in assessing the state of your fitness. To refine this index, we need your cooperation! In fact, we are looking for athletes willing to try a preview of a new feature of the app, related to the calculation of your daily HRV and analysis of workouts. A very useful parameter to discover physical tiredness in the athlete’s body. The HRV can also be measured in simple ways, for example by using the phone’s camera (or with specific heart bands) and indicates the difference in contraction times between one beat and the next. Become our tester! Help us in this search and you will receive a one-year subscription to SPH. If you’re interested please contact us, send an email to email@example.com
IMPROVE YOUR PHYSICAL CONDITION WITH FSA POWERBOX & SPH
Bicycling components company Full Speed Ahead are proud to announce their partnership with Sport Plus Health for the upcoming months. Sport Plus Health are the developers of an integrated platform for professional training analysis that uses data from sensors to record sessions and show a wide range of information in real time. Over the next months all those who purchase the FSA PowerBox powermeter crankset will have an opportunity for a 6-month free subscription to the Sport Plus Health App and will also be able to access all the services provided by the application. This is certainly an offer not to be missed when purchasing an FSA PowerBox crankset. Thanks to the App, based on validated physical test, the riders can track their data from their FSA PowerBox “live”, saving them to plan future trainings and monitor the performance trend over time. Through the App, you can acquire valuable data tracked by the FSA Powerbox. Its most important upgrades include: • Right / Left Balance: the L/R balance shows you the percentage each leg is contributing to your total power output. (power left = pressure on the left pedal + pull up on the right pedal; power right = pressure on the right pedal + pull up on the left pedal). • Pedal Smoothness upgrade: Pedal smoothness is an advanced metric for riders who want to optimize their pedalling. It shows you how evenly power is applied throughout the whole 360- degree pedal rotation. FSA PowerBox power meters collect the data for both legs combined. Please note that transmission of this data to your bike computer is only possible via ANT+. • Torque upgrade: Torque is an interesting value especially for sprinters and track riders who want to measure their peak power output. This value shows you the power independent from your cadence. Please note you must check if your bike computer can show the torque value before upgrading your FSA PowerBox.
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