SRM Online Option Manual English
Contents
1. SRM User Manual Online Option English Language 4tn Edition Author AndreaWooles 2006 Schoberer Rad Me technik Table of Contents Using the Online option MOW to Use the Online ploi een 7 Enter a new training session or test san 10 O pening an existing training Sian 13 Using the Online screen for real time feedback unensenneenseeneenseenseensennennnennnnnneonnennsnnnennsennneneensnensnennnnnnnn 14 Delerm Tann ES aereas ERAN aAa RESSA A 15 Using the Online option versus the SRM High Performance Ergometer s s 15 Page 5 Finding Points of Interest Yes we know this manual is awfully thick N ot very many of you are going to read the whole thing cover to cover so we ve flagged up interesting or important parts with icons in the margin to help you skip straight to the parts you want Here are the most common ones along with what they mean T here are lots of others throughout the manual but mostly they re just there to brighten things up Y These keys point the way to bits of information that are important for making things work the way you want them to but that aren t life or death kinds of things This manual doesn t just cover HOW to do stuff it covers W HY you would want to do it as well Any ideas are pointed out by lightbulbs skip to these if you re on the hunt for help with interpretation 7 Y a Y AT Anything terribly important is pointed out by alarm bells It s our way of s2. online PowerControl this type of PowerControl has two ports on the back and needs to be ordered specially into your computer this screen will show you real time data from your SRM system while you ride N ot only that but you can program your planned session into the software beforehand and have it guide you through The online program has no way of controlling the brake on your indoor trainer so it can t force you to do the power cadence or heartrate that you re aiming for but it can tell you what your target is at that time i e 300W how much longer until your next step in the session and what you ve done so far You ll need to adjust the resistance on your turbo trainer to achieve your targets Y our actual training session will be plotted as coloured lines on top of the grey shaded targets W e recommend the online option for people who do a lot of specific turbo sessions as part of their training It s a great way to make sure that you re meeting your goals for each session So how do you actually use it How to use the Online option First of all make sure you have an online PowerControl This has two ports in the back one for the sensor cable from your bike to plug into and one for the download cable so that you can connect the PowerC ontrol to your computer If you don t have one of these you ll need to order one Then you ll need to set your bike up on an indoor trainer next to your computer If you need a lon
3. added level of control over the session If you re not sure which option is best for you please get in touch with us and we ll help you work it out Page 15
4. power targets on the bottom of the screen shaded grey and the first target power in the top left hand corner in green It also tells you how long to go until the next step O nce you start pedalling or hit the start button whichever you chose in the settings your actual power heartrate cadence and speed will be shown as well as your total time completed The centre panel tells you that you re working to a Predefined File with the target variable being power as well as the File N ame here it s the same Example Session that entered earlier Set Warr Page 12 Part IX Using the Online Option Once you start the session you can skip to the next step the next line that you programmed in by clicking on the next step button Similarly you can go back and repeat the previous step by clicking on the prev step button If at any point you decide you want to restart the session click on the Restart button You can add a marker manually at any time by clicking on the Add marker button and you can save the file by clicking on the Save file button If you want to quit the session and go do something else click on Exit If you re in the middle of your session and you decide that a given step is too easy or too hard you can adjust the target variable to a new level by using the up and down arrow button next to it For instance in the example session you could increase the 300W target to 315W
5. prey Button goto next prew Step C go to next prey marked Step Ignore the Demo Mode tab since you need an ergo to run the demo mode and go to the Extra options tab Page 9 Part IX Using the Online Option gt In the Extra options you can select whether or not you d like your data to be saved automatically at the end of your session If you would select Save Data on Remember the data will still be in your PowerControl if you decide you want to save it later The rest of the options on this screen only apply to ergo meters Options Gearing Isocinetic Mode At Testend fe Variable Save Data C Fixed 53 13 off Stop Ergo Button off on Con at Testend Cancel Horse Mode off on Click on Apply to make sure that all of your choices are saved Entering a new training session or test N ow that you ve got all of the settings the way you want them you can program your session Go back to the Mode tab and select Predefined File More options will appear on the screen as shown below Click on the Create button Options Mode MainChart Predefined File Demo Mode Extra Start Test by Stop Test by Cadence C Start Button f no Cadence C End Button Cancel rometer Mode Training File Predefined File selected File C Open End Test CAUCE Time Power Heartrate Cadence Total Time 1 000227 op Jv or ot 0 00 Pag
6. ptions in the Online screen O pen up the file that you want to get rid of and then click on the Delete button That s it it s that quick so be sure you really want to be rid of the file before you click Options Mode MainChart Predefined File Demo Mode Extra Start Test by Stop Test by Cadence C Start Button no Cadence f End Button ae Training File Predefined File selected File Commentary C Open End Test Demo Mode Open Create Time Power Heartrate Cadence Total Time if oof oh T oT T 0008 Using the Online option versus the SRM ergometer If you are acoach or physiologist who uses this program regularly to run tests on cyclists or other athletes we would recommend that you consider using an SRM ergometer instead of aturbo The ergometer gives the software control over the brake helping the riders achieve exactly what you set them and also allows you to conduct isokinetic tests or training sessions Please see the section on the ergometer for more information The Online option is great because it s a much more portable solution for setting and monitoring sessions Turbo trainers bikes and laptops can go pretty much anywhere while the ergometer well it CAN go pretty much anywhere but you won t enjoy the journey If you have a facility that you use regularly and that your riders can access easily the ergo meter is the better choice because it gives you that
7. Test C Demo Mode Select Predefined File if you want to run a session that you ve entered or are going to enter next Page 8 Part IX Using the Online Option ss By clicking on the Main Chart tab along the top you can select how you d like to see your session or test while it s in progress You can select Show always entire test if you want to see your whole session on the screen or Show only the last __ minutes if you have a long session and only want to see say the last 5 minutes of it at any given time Then you can choose what range of values you d like to see for your power heartrate cadence and speed as well as if you want them visible at all Options Time Scale Show allways entire Test C Show only the last minutes Power watt IV Visible From 0 To 40033 Distance 400 Heartrate bpm IV Visible From 0 To 20033 Distance 200 Cadence rpm Y Visible From 0 To 20033 Distance 200 Speed km h Visible In the Predefined File options you can chose whether or not to have the software add markers into your file or not as well as what to do when you click on next step or previous step while you re running a session You can have it skip to the next previous step that you ve programmed or have it skip to the next previous step that the software has marked Options Automatic Markers e off gt Cancel What to do with next
8. by clicking on the up arrow next to Power If you had a session that was set to heartrate or cadence you could use the arrows next to those variables That way you don t have to stop your session to go reprogram everything Opening an existing training file If you want to run a session that you ve entered earlier go into the O nline screen and click on O ptions Select Predefined File and then click on O pen Options Mode MainChart Predefined File Demo Mode Extra Start Test by Stop Test by Cadence C Start Button f no Cadence End Button Ergometer Mode Training File Predefined File selected File C Open End Test Ear Time Power Heartrate Cadence Total Time 1 0 00 1 op Iv ol ol 0 00 You ll then be given a choice of files to open from the ErgoFiles folder Click on the one you want to use and then click on O pen Click on Apply in the O ptions screen to open the file for use Open Training File Look in ErgoFiles File name Example Session eng bal Files of type Training Files Cancel lv Open as read only Page 13 Part IX Using the Online Option Using the Online screen for real time feedback You don t necessarily have to program in a session to use the Online option If you select O pen End Test in the Mode options you can simply watch what you re doing as you go Options Start Test by Stop Test by Cadenc
9. e 10 Part IX Using the Online Option The Create N ew Training File dialogue box will appear where you can give your file a name Here I ve called it Example Session Click on Save to move to the next step Create new Training File Save jm B ErgoFiles ci Ed File name JE Example Session tts Session Save as type Training Files Cancel The file name that you entered now appears in the selected file field You can enter a description of the session in the Commentary field beneath it so that when you ve entered lots of files you can tell which one does what Make the descriptions as clear as possible such as 4mins 300W 1 min rest x3 rather than interval session Now you can enter your session You ll notice that only one line for putting in your session appears automatically put your cursor in the Time field and right click with your mouse N ew Zone and Delete Zone will appear Click on N ew zone and asecond line will come up below the first line Keep right clicking and selecting new zone for as many lines as you need for your whole session Options Mode MainChart Predefined File Demo Mode Extra Start Test by Stop Test by fe Cadence C Start Button no Cadence f End Button Ergometer Mode Training File Predefined File selected File Example Session 000 C Open End Test Commentary 4mins 300 1 min restx 3 Demo Mod
10. e C Start Button no Cadence End Button Ergometer Mode C Predefined File Open End Test Demo Mode In this view your real time data will be shown on the top half of the screen including power heartrate cadence speed distance and time completed Your session will also be graphed on the bottom half of the screen with the power values sho wn in green axis on the left heartrate values sho wn in red red number on the right axis and cadence values shown in blue blue numbers on the right axis Total Time 0 eee 5 SRM Online File Name i n a Total Distance in Meters Power Watt Yo Brake 0 000 Restart E lar O Cad 1 min O Heartrate k min 0 0 Spe d km h W hen you re finished your session click on Save D ata and then close the O nline screen by clicking on the X in the top right corner If you want to look at your file later on you ll find it in the file database as if you had downloaded the file from your PowerControl Page 14 Part IX Using the Online Option sn Deleting training files W hile it s a good idea to keep your training session programs to use again in the future it s possible to end up with so many that you can never find the one that you re looking for If it s taken you two or three attempts to program in a session the way you want it go back and delete the ones that you re not going to use Here s how Go into the O
11. e Open Create Delete Time Power Heartrate Cadence Total Time 400531 iv mn a 0 00 mr Zone T 3 E m Delete Zone Then you can put in whatever you want for your session For this example I ve done a short interval session with three blocks of 4 minutes at 300W with one minute s rest in between Because the target variable is power I ve put a check in the box next to Power for each line and entered the power to aim for in W atts You could program a session where you work to heartrate or cadence as well Put the time you want for each part of the session in each line and double check that you ve entered what you intended to by checking in the Total Time box it should add up to how long you want the session to be Page 11 Part IX Using the Online Option gt Here s what the finished session program looks like Once you re done entering your session click on the Apply button Mode MainChart Predefined File Demo Mode Extra Start Test b Stop Test Cadence Start Button no Cadence End Button Ergometer M Training Fil Predefined File selected File Example Session Open End Test Commentary 4mins 3004 1 min restx 3 Demo Mode Open Create Delete Power Hr ar aw Car EL sd mM W hen you click on Apply your session is saved and the software will bring up the Online screen with your session open as shown below You can see the planned session
12. ger download cable so that you can do this you can order one of these from us as well Make sure both your bike and your computer are secure and that you can see the computer screen Page 7 Part IX Using the Online Option Now you ll need to fill in some preferences in the software O pen up the SRMW in software and then click on the Online icon it looks like a little ergometer Then click on O ptions in the top left hand corner Control by Power 00 0 O 00 File Name n a Total Distance in Meters Power Watt Te Brake 0 000 Restart 5 E E Step Next Step 0 Cad 1 min 0 Heartrate i min 00 Speed km h 0 TE Total Time This will bring up the Mode tab ofthe O ptions screen Here you can choose whether you want to start the test or session by starting to pedal choose Cadence or by hitting the Start button You can also choose how you wantto end the test either when you stop pedalling select no Cadence or by pressing the End button Then you can select which mode to run the software in o Predefined File is a test or session that you ve entered into the software o O pen End Test will simply show you what you re doing in real time o Demo Mode which you can only use with an ergometer Options Start Test by Stop Test by Cadence C Start Button f no Cadence End Button Cancel Ergometer Mode C Predefined File Open End
13. houting DONT SKIP THIS BIT OR HORRIBLE THIN GS WILL HAPPEN O k maybe not that horrible in the grand scheme of things but important anyhow Honestly N O WV Explanations of anything somewhat puzzling get this icon Settings interpretation of some of the software features anything that might make you say Aha That s what that means Learn about how SRMs can help you meet your goals by following the targets Some of the instructions are well fairly long But with lots of pictures so don t worry These thumbs up icons point to the end of the section when you get to finish up and move on Come to acomplete stop and count to three For instance before taking a hammer to your PowerMeter to try to remove a stubborn crank arm N ot alarm bells but enough to give you pause we hope O Y pot Some people really want to know how things work and they should look out for these icons Some people really don t want to know so they can look out for these so they can skip quickly onward a Page 6 Part IX Using the Online Option Have you ever clicked on the icon in the SRMW in software that looks like a little ergo meter It takes you to a screen that looks like this ac Total Time Control by Power 00 00 00 File Name n a Total Distance in Meters Power Watt NoBrake 0 000 5 en 0 Cad 1 min O Heartrate 1 min 0 0 Speed km h Once you plug your
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