Posts Tagged ‘CinQo’

The other side of the mountain was all that I could see

Monday, April 6th, 2009

Had George Hincapie not gone down in the race yesterday, it would have been a perfect day!  The bad news is that he got caught in the crash coming into the final sprint of the Tour of Flanders.  The good news is that he is all in one piece and will be able to put this behind him for Paris-Roubaix.

After lunch, I could not resist getting back on the bike and heading out for a ride.  The original plan was just to go out for an hour ride keeping under a certain wattage.  I even got the Garmin out and set the alert to let me know if I started going over.  My Quarq CinQo was sending the data and the Garmin was my nanny.

I then headed out on the Hour of Power route.  Seeing how that I would end up being out too long if I did the whole route, I took a short cut and headed down West Darby Road.  Unfortunately for my hour goal, I decided to see where West Darby led me instead of taking the traditional turn away from the road.  Turns out Darby ends in State Park Road.

I turned right on State Park and could see Paris Mountain on my left.  I kept moving along and realized that if I stayed on State Park Road, I would end up out in Travelers Rest.  Now I was already an hour out and needed to start heading toward home.

I turned onto a road that I had never been on and wasn’t even sure where it would take me.  All I knew is that it was taking me toward the mountain.  Ah! then I came upon Little Texas Road.  Now I realized I would be able to work my way to Poinsett Park which would put me on Frontage Road and I could then head down Old Buncombe to Downtown and home.

Around the mountain.

Around the mountain

All the while, I was trying to keep my wattage under 218 watts.  That was hard!  There was one spot on Little Texas where the grade was steep enough that with a head wind coming at me, I simply could not avoid setting off the alarm or I would have fallen over!

That one hour turned into 2 hours and 30 minutes.  I enjoyed every minute of it.  I’ll do this one again… but probably not with that alert set!

Batesview Criterium revisited

Friday, April 3rd, 2009

Last year I was looking for a ride that I would allow me to stay close to home but still get a workout.  I found it.  What I didn’t realize was that it was right there in my front yard!

I live on Batesview Drive in Greenville.  It is a state maintained road that cuts through from Wade Hampton Blvd. to East North Street.  Believe me when I say it is a cut through!  There are times during the day when traffic is quite heavy.  We have been pushing for sidewalks for years, but there always seems to be some one else in front of us.

Well, the beautiful redhead is in another play.  She is playing the Princess of France in Shakespeare’s Love’s Labour’s Lost.  This means she is at a lot of rehearsals in the evenings.  I get to be the caregiver for the Things Three.  That means I don’t get to do much riding unless I can find a babysitter.

So, last night I remembered my Batesview Criterium.  This is a pretty cool course that is formed by four roads in my neighborhood.  It is just a tad over a kilometer in length and has a pretty tough climb with a 12% grade.

Batesview Criterium

Batesview Criterium

The way it is laid out, you can make all right hand turns.  The sight lines are such that you can make the turns without even slowing down.  Depending on the time of day, you can go multiple laps without stopping.  Last night I did 27 laps and only had to stop twice.

More important to me is that fact that at least once every two minutes I ride past my house.  With the kids playing outside, I can keep an eye on them each time I pass.  If they need me, they can just come out on the porch and signal me.

So, not only do I get a good work out.  I also get to practice my cornering skills.  Believe me!  I need all the practice I can get.  I admit that I hate criteriums.  The reason is they scare me.  Maybe having the wonderful redhead in the play will turn into a good thing.

Last night’s ride was a good one.  I warmed up for about thirty minutes and then put the hammer down for twenty.  I wanted to see what type of data I could compile for that period.  Here is what I got… Max power = 1008 watts / Peak 5s = 949 watts / 30s = 547 / 1m = 415 / 5m = 322 / 10m = 311 / 20m = 299.

Now, I don’t know if that is good relative to other people.  However, for me, that is very good.  I remember last year when Jim Cunningham put me through this routine, I had a peak 20 minute wattage of 240.  The thing that makes me happy is my improvement relative to myself.

Yes, while I was doing some warm up and cool down laps, I played around with the Quarq CinQo and Garmin 705.  What I found is that there is still a lag.  However, it was hard to get a consistent measurement of exactly how long it was.  I plan to move my experiments inside onto a trainer to get a better idea of what is going on.  I’m not ready to give my thoughts quite yet.

Just what the doctor ordered

Wednesday, April 1st, 2009

I was wrong.  Last evening’s ride turned out to be great!  I didn’t even have that “I’m about to explode” feeling on the second lap.  I guess being a cyclist isn’t all bad.

This time I made it out to Donaldson Center with time to spare.  Everything was in order on my bike – I was sporting my new Quarq CinQo Saturn power meter.  I even had time to ride out on the course a bit before heading to the start to hand over my 5 bucks and get in line.

We rolled out and I counted at least 8 POA Cycling teammates in the group.  Actually, I believe it was nine.  It was good to see the spidey suits out in force.

I dropped immediately toward the back.  I had no idea how my body was going to respond to the effort.  Thankfully, on that first lap, though there was a group that went off the front, things went easily and everyone spun along to loosen up.

Even the second lap continued to be relatively laid back.  The speed did increase overall, but there weren’t any attacks that had me trying to hang on for dear life with my tongue hanging out.  I was proud of myself for staying about mid-pack to near the rear.  I made an effort to try to work as little as possible.

Coming into the third lap I began to pay more attention to my teammates and tried to stay in contact with at least one of them at any given time.  Since John has always been my “unofficial” coach, I kept an eye on him and basically mimicked what he did.  That was the best way I knew not to have him tell me I did something stupid during the ride.

The fourth lap arrived and I was feeling amazingly good.  It was time to start moving closer to the front – but not too close.  It was not time to start being a hero.  There were still 14 miles to go.

Then it arrived… the fifth lap.  A gap formed almost immediately.  I couldn’t tell exactly who from my team was around.  I thought we had one guy up in the break, but I wasn’t sure.  Louis and I moved toward the front and we tried to figure out how we were placed.

If we did have someone up in the break, I wasn’t in a big hurry to go after them.  They would have a better chance without the group swallowing them up.  Then I saw the rider I figured was out there coming back to us and looking over his shoulder waiting for the group to join him.

As we were going up the climb before the golf course, John really turned up the wick and I followed.  Before I knew it, I was on the front of the chase group.  I sensed I was on the point and people were happy to let me be there.  That wasn’t what I wanted.  I peeled off and sat up to let someone else come to the front.

Then I came up beside Randy and told him, “I’ll be glad to try to go all out and pull you to the break and then drop off.”  I knew if I did it, I wouldn’t be able to stay in the group.  However, I also knew we had no rider up there and Randy could give them a run for their money if I could just deliver him there with fresh enough legs.

Randy responded (sounding rather doubtful), “You can give it a try.”  So, I started up the remainder of the climb with Randy in tow.  This is when I wondered what the week off the bike would do to me.  I was either going to be really fresh and able to pull or I was going to be really weak and croak.

As I climbed toward the turn where the “club house” is two Barley riders came flying past me.  My first thought was that they were wanting to chase as well.  So, I got on one of the riders’ wheel.  He certainly didn’t keep up the pace he had when he passed me.  That should have been a sign.

Both riders kept a reasonable pace, but I wouldn’t call it a chase pace.  From behind I heard Randy say, “Move around these guys.”  I realized too late (rookie mistake) that those guys weren’t chasing.  Most likely they had a guy in the break and they were covering Randy and me.

So, I went around and started to hammer it.  Of course, by this time the entire peloton became the chase group.  Here I was once again asking myself, “What are you doing?”  This was not the plan for the evening!

Just as we reached the bottom of a downhill before starting up another roller, I knew I had to get out of the way or I was going to get run over.  I was out of juice.  As I moved to the left, I saw Randy continue forward.  I felt really awful that I was dumping him right at the bottom of a climb with him pulling the entire field!

As I hugged the yellow line, I kept waiting to see POA riders go by me.  Ah, there went a couple.  Hopefully, they would be able to get up there and help Randy out a bit.  Me?  I had shot my wad.  I did recover enough to jump on the back of the field for a bit, but I started to yo-yo and finally decided to just let them go.

The best part of the night was when I was unloading my bike from the car.  My legs felt sooooo good.  It was that comfortable soreness that comes from a good workout – tiredness that tells you you are going to sleep like a rock!

All those negative feelings from earlier in the day?

What negative thoughts?

CinQo and Garmin 705 data transfer update

Thursday, March 26th, 2009

Nothing much to write about today.  Even if I did have my crank back from South Dakota, I still wouldn’t be able to ride.  It has been a very busy week for me, but the end is in sight.

I do have an update about the apparent Quarq CinQo lag.  It appears that it could be an issue with the interaction with the Garmin 705.  It was not a CinQo issues as much as it was a problem with the way the Garmin filters the data.  It appears this has been an issue with other wireless power meters as well.  The Garmin firmware 2.6 should resolve the issue.

I’m currently using release 2.4.  I’m going to update my Garmin and then once I get my power meter back I’ll test it out and report back to you.  If the blizzard hasn’t gotten the UPS man stuck, the crank should arrive in Spearfish today.  So, it shouldn’t be too long.

Another thing to keep in mind is that the CinQo measures your power with each revolution.  So, let’s say you are coasting down a hill and then as you bottom out before another climb you push your right foot down without completing a full revolution.  That half revolution is not going to register.

Well, off into the rain for another busy day!

Sending my crank into a blizzard

Wednesday, March 25th, 2009

Word is that South Dakota recently had a spring blizzard.  I sure hope it doesn’t slow down the UPS delivery man.  He has my crank on his truck.

Yesterday I packaged up my crank and sent it via UPS to Spearfish, South Dakota.  That is the home of Quarq Technology, Inc. maker of the CinQo power meter.  I was returning my power meter in order to receive an upgrade.

It isn’t that I was unhappy with my current system.  It is simply that the opportunity came up for me to get a second generation system and I am happy enough with the old one that I assume things will only get better.  They sure do look cooler!

I’ve written about the CinQo before.  My impressions have really remained unchanged.  It is a solid, less expensive option for measuring power on your bicycle.

The positives:

It is versatile.  Because it is crank mounted, I am able to switch our wheels with ease.  True, if I wanted to switch it between bikes, it becomes more of an issue.  For me, that isn’t a problem anymore as I have moved toward using just one bike, but different wheelsets.

It is wireless.  This is part of the versatile part.  Not only is it wireless, but it uses the ANT+ protocol.  This allows it to talk to different cycling computers.  I use the Garmin 705, but could use a number of different systems out there — with more to come, I’m sure.

It is simple.  I turn on my Garmin, spin my crank backward a few times, and then head out on my ride.  During the ride, I will spin backward at various times just to recalibrate the power meter.  It has gotten to the point where I don’t even think about it.  The Garmin is recording the power data and I simply pull it onto my computer when I get home.

The negatives:

As I mentioned, if you have multiple bikes that you want to use it on, you have to switch out the crank.  This would also be an issue for you if you chose to got the SRM route.  Really, it isn’t so much a negative as it is a personal preference.

Also, for right now you have to send your crank (or purchase a new crank) to Quarq to have it installed.  They are working to expand their network of cycle shops for the installations, but for now my crank is bound for Spearfish.

There is some lag.  I do not see the power numbers immediately when I put the hammer down.  My guess is that it is between one and two seconds between the application of power until it appears on my screen.  I’m sure this would be an issue for some people, but it has never been something I am concerned about.  As long and the data is consistent when I evaluate it after my ride, I’m happy.

How much of the lag is due to the CinQo, the fact that it is wireless, or the computer you are connecting to… I don’t know.  It could be a combination.  I’ll be interested to see if the second generation CinQo addresses this in anyway.

Looking at the power meters out there, would I buy the CinQo again.  Yes.  The price (for a power meter) is very competitive.  The design is rock solid.  I have had NO problems with the device in the months I have ridden with it.

I’m sure there are some who will delve into algorithms and power measuring philosophies and have some issue with the CinQo.  I expect everyone has their own preferences.  However, the CinQo consistently gives me the numbers to compare between my rides and I am building up a very helpful history of my power fitness.

Snow, snow, go away.  Jonathan wants his new second generation CinQo!

How I “Train”

Friday, February 13th, 2009

First, let me say that I am no longer going to complain about the conditions and proclaim the epic proportions of the Assault on Mount Mitchell after reading this story by Upstate resident and POA Racing Team rider, Samantha Hartung.  Read about her experience riding the ABSA Cape Epic – “an eight day, 600 mile mountain bike race across Africa.”  Once you enjoy the account, be sure to vote for the article.

Second, let me explain that I had planned for this posting at LowCadence.com to be a “vlog”.  I started out with my camera on one of my quicky “get-a-ride-in-after-work” routes.  It is a 20 mile out and back over Paris Mountain.  The plan was to show some of the landmarks along the way and make some comments like I typically do writing.

Well, things started off well, but just as I started up Piney Mountain Road, my camera turned off.  Turns out I had forgotten to delete the old video files from the SD card!  Man, later I was hating life because there was some BEAUTIFUL views on the mountain in the early evening.

So I adapted. A friend recently asked me how I train.  Specifically, how do I train using my Quarq CinQo power meter with my Garmin 705.  Hmmmm, it is an embarrassing answer.

I don’t really train.  I ride.  Rather than having a set number of repeats or something like that to do.  I typically give myself little inane challenges.  This blown up ride was a perfect example.  Since I wasn’t going to be doing my vlog, I decided to try something I haven’t done since I upgraded my gear set to a 53 x 11.

It came into my mind to do the entire ride in my big ring.  I just went at it right off.  No saving myself for the ride back up the Furman side.

It really felt good and I made it from my house to the turn around on Old Buncombe Road in 40 minutes. I’m certain it would have been faster except I got behind a car on the way down the Furman side.  Still, I shaved six minutes off my routine time.

Next I turned around and climbed the way back up to the top in my big ring.  Again, I didn’t have speed in mind. I just wanted to give myself a weight-bearing work out and complete this spur of the moment challenge I gave myself.  Most of the ride up I intentionally stood.  Turns out I could have given a bit more, but didn’t want to burn out halfway up!  I did need to get home.

So, how do I use the power meter?  I use the power readings as more of a diagnosing tool than a while I’m riding coaching tool.  I didn’t even look at the computer during the ride except to see my time as I reached the turn around point.  I did pull the information into the computer once I got home to see how the ride matched up with other attempts.

My purpose for using the meter right now is simply to gather information about myself and build a power profile of myself. I want to reach a point where I understand my strengths and limitations so that when I get in a race, I can see how my output is comparing with those parameters.  Then I can make better decisions.

My diagnosis of last night’s ride? I felt good about it.  First, I just felt strong.  Second, I had fun.  Third, I was happy with sustained power.  My peak 10 min. power reading was 277 watts, peak 20 min. was 237, peak 30 min. was 232, with the 60 minute peak being 204 watts. Why do I like that? It is because the power drop off over that period was a good ratio.  My peak 5 second power output was 569 watts there at the KOM.

There was a time not too long ago when the drop off from my 10 minute power to my 60 minute would be much more drastic.  The power readings testify to what I am feeling.  I’m getting stronger.

Could I do better?  I know I could if I had a coach and followed a more regimented riding schedule. However, I don’t really want to ride to train.  I want to ride for fun and if doing so is training – great.

Riding to the watts

Wednesday, February 11th, 2009

My friend Kirk Flinte threw down the challenge last week when he climbed the Furman side of Paris Mountain in 11:37. I don’t know if I’ll be able to challenge that mark. It is nearly 30 seconds faster than my best time up the winding road. Still, it is worth it to have a goal.

Before I can set beating Kirk as a goal, I have to beat my own personal best up the mountain. Last year I made it to the top in 12:04. I was using a computer to find an average speed that I figured I needed to maintain and tried to hold it up to the top. It wasn’t an exact science and I found it hard to pace myself with speed.

One of the best purchases I have made in understanding how I ride is my Quarq CinQo power meter. It tells me the truth about my ability to move the bike regardless of how I feel. It also gives me steady, real time data that helps me pace myself much more efficiently than with heart rate or speed.

I put it to practice on Tuesday evening. I left home and easily pedaled my way over Altamont from the State Park side. It was neat seeing the various types of riders out on the road — from couples leisurely pedaling along to racer types zipping down the mountain in a tucked position. The best thing? They all waved!

Once to the top I started down. It gave me an idea. Any volunteers to strap my camera to their helmet and follow me down the Furman side? I’m serious. It would be really neat to have on the site. I thought about following in a car, but I don’t think a car could keep up!

Anyway, back to this post…

I weighed myself before leaving. I weighed in at 172 pounds with all my gear on. My bike with tool bag, power meter, and computer weighs in at an even 17 pounds. I left my bottles at the top of the road to lighten things a bit.

My goal was not to go for the fastest time. It was to try to average 300 watts for the entire climb. It wasn’t a matter of thinking I couldn’t do more. It was just I wanted to get a baseline for future attempts. I figured that was a nice round number to start with.

Paris Mountain climb 02.10.2009

Paris Mountain climb 02.10.2009

It was hard at first. I wanted to go much faster in the beginning. Still, I held it at around 300 watts. Obviously, I couldn’t hold it there on the nose and at times I would pop up around 340 or more watts. Turns out the hardest spots were where there was a flatter grade. I had to drastically increase my cadence to bring the watts up to 300.

Another time I paused just enough to reach down and tighten my shoe. If you look at the graph you can see the spot about half way up where the cadence and power drops. A couple of other times I saw my wattage slip and I reacted sending the numbers up into the 400 range. Finally, on The Wall, I just let it go. I had no idea what watts I was getting because I wasn’t looking at the computer. I figured I would get what I would get and I’d find out later.

Turns out on that last stretch I slowly increased the wattage up to 612 watts. Overall I ended up with a 318 watt average — pretty close to my goal. I wonder how many seconds I lost when I tightened my shoe?

Without any plans for trying to get a good time, I managed to land a 12 minutes and 14 seconds climb (my Garmin said 12:13 – my WKO+ says 12:14). Better yet, once I caught my breath on the way down the other side, I was feeling great. My recovery had me ready to turn around and go try it again!

So, I’m still a ways from Kirk’s time. However, I have a good baseline to build from. It is just a matter of finding the proper pacing up the mountain. In case you are interested, here is the data from the lap.

Duration: 12:14
Work: 233 kJ
TSS: 26.8 (intensity factor 1.146)
Norm Power: 321
VI: 1.01
Pw:HR: 3.48%
Pa:HR: 14.32%
Distance: 2.19 mi
Elevation Gain: 792 ft
Elevation Loss: 9 ft
Grade: 6.8 % (783 ft)
Min Max Avg
Power: 0 612 317 watts
Heart Rate: 138 192 182 bpm
Cadence: 8 103 73 rpm
Speed: 2.5 16.3 10.7 mph
Pace 3:40 24:08 5:35 min/mi
Altitude: 1162 1948 1551 ft
Crank Torque: 0 715 379 lb-in

I’m coming to get you, Kirk :-)

Quarq CinQo & Garmin Edge 705

Wednesday, December 24th, 2008

Ah, Christmas Eve.  I’m sitting here with a cup of coffee enjoying my recliner.  It is about 40 degrees outside and if the rain stays away, I plan to go out and ride bikes with my 8 year-old son (whom long time readers will know as “Thing Two”).  Right now though, I figured I would put up a video that should have gone up over a week ago.

This video shows the process for starting up your Garmin Edge 705 and receiving data from a Quarq CinQo power meter.  There is also some shots of cycling in the Upstate and finally showing the data on CyclingPeaks WKO+.  I think I call it TrainingPeaks on the video, but that is the online service.

I realize that there are differences between the CinQo and other power meters.  Data is sent several times a second and future firmware updates are supposed improve that as well.  The Garmin gets some complaints because of the algorithm they use when recording the power data.

For a rider such as myself, that doesn’t bother me.  I am looking for consistency.  I have found this combination to provide exactly what I’m looking for at a price that well worth it.  The fact that the Garmin doesn’t have to have the CinQo to be a useful cycling computer is a plus.

Any tech weenie cyclist would love to have either of these components under their tree.  Learn more about the CinQo at Quarq.us and the Garmin at Garmin.com.  If you have experience with these devices working together, I’d love to hear about it.

Quarq CinQo and Garmin Edge 705

Monday, November 3rd, 2008

For over a year I’ve been thinking of getting a power meter. Recently I finally made my choice and ordered a CinQo power meter by Quarq (www.quarq.us). Perhaps I’ll discover some limitations in the device, but so far… I’m quite happy.

My interest in the CinQo started when I learned it would work with the ANT+ Sport wireless protocol. I also liked the fact that it was integrated into the crank leaving me free to change out wheels should I desire.

I made contact with Quarq to see if I could beta test their power meter with the new Garmin Edge 705. Things were looking good as Garmin agreed to allow me to use their new computer for the test. I was pretty stoked about being able to be one of the first to review the 705 and the CinQo.

Soon, I had two 705′s from Garmin, but no CinQo. The release of the power meter kept being delayed. Finally, the CinQo was available, but by that time Quarq was not willing to allow me to beta. They offered to allow me to go on the waiting list, but no test for me.

Then I learned that the first CinQo’s would only work with standard cranks. I had purchased (what I thought would be) a compatible SRAM S900 compact crank. Now nearly a year later, the opportunity came to purchase the standard crank with the CinQo installed directly from Quarq.

Frankly, the way the deal worked out, I almost went the PowerTap route. Their ANT+ Sport version is supposed to come out this winter. However, the fact that I would have to purchase a whole new set of wheels kept bringing me back to the CinQo. Why didn’t I just get an SRM? $$$$$.

Now that I have it. I’m loving it. Once the guys at Sunshine Cycle Shop had my crank put in the frame things were just about ready to go. Some advice should you get the CinQo…

1) Read the directions. Make sure you upgrade your Garmin to the latest firmware.
2) Pay attention to the illustrations in the manual.

Once I had the firmware updated I was ready to get the two devices to talk to each other.

1) Click on “Settings” in your Garmin menu screen. Follow the menu through the “Profile and Zones” to the “Bike Profile” choice. Once there, make sure the “Power” check box is checked. Then go back out to “Settings”.

2) Choose the “ANT+Sport” option.

3) Click on “Accessories”.

4) Here is where I messed up earlier. I left the “Cadence Sensor Present?” choice as “Yes.” This needs to be turned off or you may get some really weird speed readings.

5) Make sure the “Power Meter Present?” choice is “Yes”.

6) Turn the crank backward about five times and then click on the “Restart Scan” button. You should see a message saying “Power meter detected”.

7) You can then “Calibrate” the unit by clicking on the button, or you can simply turn the crank backward five times to zero out the unit to the factory calibration.

8) Hop on and ride! You’ll see your power come up in the field you designate to show the power. Actually, you could fill the screen with current, average, and max power fields.

9) Upload your information from the Garmin to your computer. I have a copy of Ascent for Mac and WKO+ for Windows. The data is great for both.

The Quarq CinQo appears to be a pretty solid option for people looking for a lower cost option for measuring power. Time will tell whether it holds up to a full season of cycling. The construction seems solid and I’m looking forward to what it can do.