“14.5 miles, I never made it past 12 before!” a rider giddily shared during post-class fist bumps.
While the 20% increase is an anomaly, the ability to compare and learn from past performance is key to growing as an athlete.
Uploading your indoor cycling workout to MapMyRide unveils a slew of metrics and graphical information to inform your efforts. Here are a few options to check out (some features may require an MVP subscription):
Don’t get too caught up with average and max numbers. They are good for comparing similar efforts (same class, same time, same instructor), but they can vary when one of the variables changes. Of greater interest is how you much time you spent above and below your average. Outside of interval rides, seek an average output (watts) which is 1/3 your max.
HEART RATE ZONES
Wearing a compatible heart rate monitor provides an extra dimension for performance analysis. MapMyRide partitions your heart rate data into zones. Zone 1 is the lowest and 7 the highest. Effectively training across all zones improves your performances.
Like heart rate zones, power zones stratify your effort based on established target output levels. As you grow as a rider, these zones change to correlate with your increased strength. Therefore, 200 watts for rider A and 200 watts for rider B may be in two different zones based on weight and cardiovascular capacity.
MapMyRide offers several built-in tools like time splits, which show your ride in varying increments — a 1/2 mile, up to 10 miles. Look at your ride in quarters. Where are you strongest and weakest? Use this data to inform future efforts.
Use the highlight segment option to analyze a specific part of your ride and view summary statistics. This is an excellent tool for any timed efforts — intervals, sprints or endurance challenges longer than two minutes
MapMyRide graphs your speed, cadence, heart rate and power. Of these four, speed and power are most impacted by effort. There are three shapes to look for:
- Trapezoids depict an increase in effort followed by the ability to maintain the pace before an eventual decline. Oftentimes, the very beginning and end of these efforts are the strongest.
- Diagonals — A forward-slash (/) indicates a ramp or slow incline (a backslash is a decline). A climb or endurance push where you maintain speed with the occasional increase in tension generates a diagonal.
- Pyramids are the result of a sprint or interval. A fast ramp up, followed by a peak and decline.