Ahhhh, now I get 'IT'

Very good session on the Kickr last night. I think I finally sort of get it.

'IT' being just how useful a tool the Kickr can be.

I have had several friends tell me how useful the Erg mode is in the Kickr App (called Wahoo Fitness) and whilst I have read about the Erg mode, I didn't really get it until last night. Now that I have used it a bit I have to agree, it is pretty nifty.

So what is Erg mode? Well, firstly I should start by saying the Kickr can operate in several different modes. It can be just be a wind trainer, ie you sit on it and ride, you can use it like an exercise bike (with pre programmed 'levels'), it has a simulation mode, where you can program in a hill gradient or head wind speed, etc. With Erg mode you program in a power level and the trainer sticks to it. It is easy to say, but it is actually a very strange idea to get your head around and something I have struggled to understand until I had done it for myself. As such I will try and explain what I mean by 'the trainer sticks to it'.

Say you programmed 200 Watts into the Kickr, it then modifies the amount of resistance it provides to ensure that you are outputting 200 Watts. Drop your cadence? Well the Kickr will put up the resistance and it will feel like you are riding up hill. Pick up your cadence? The Kickr will lighten off the resistance and it will feel like the road has flattened out. You input the desired power level and then just concentrate on riding, the trainer will make sure you maintain the power level. It is quite a strange concept and quite counter intuitive to the road. Usually with riding on the road, if you want to jump up the cadence then you have to ride harder, ie put in more power. In Erg mode the power is fixed, so if you want to increase the cadence, essentially the road changes around you, ie the road gets less steep, or the head wind gets weaker, the power stays constant. As I said, it is a bit counter intuitive and it certainly takes some getting used to.

When you are using it, it is easy to think that the power level you program in is just a number on a screen which bears no resemblance to real riding. But this session, like last session, I was running my Garmin Vectors and 510 in parrallel to the Kickr, and each time I changed the programmed power level on the Kickr, I saw an equivalent change in the power measured through the Vectors. It was really interesting to see. It also made me realise how little difference 10 Watts can feel like at low power. I could bump the programmed power up by 10 Watts and feel almost no difference in the resistance, and I would think to myself 'did that actually do anything'. But then sure enough I would see the equivalent 10 Watts increase from the Vectors. The resistance must have changed, but it didn't take much to gain me that extra 10 Watts.

Well that sounds interesting I hear you say, but how is that useful? Well for me, being able to program in a desired power level and then know that as long as the pedals are turning, you will be maintaining the power level is pretty nifty. The potential is there to set up some sessions that really put the hurt on and push you. Race simulations anyone? Last night I was doing intervals. The intervals where in the form of XX Watts at 80rpm for 1 minute, easy spin at 90rpm for 2 minutes. Erg mode meant I could set the desired power level for the minute on and just focus on riding at 80rpm. The Kickr took care of the rest, no changing gears etc from me, the resistance just got harder as my cadence dropped to where it needed to be. After a couple of intervals I felt like I could the push minute on a bit harder, so after that I increased the power level for the pieces. I was able to maintain the desired power levels and the cadence with a level of precision and consistency that you just can't do on the road. Plus, because I could just focus on what I was doing and not worry about my surroundings I was able to dial in power levels higher than I would probably do on the road, interval after interval. A very powerful tool indeed.

And all that is just using the basic App that comes with the Kickr. I am still considering trying one of the third party bits of software, possibly TrainerRoad, but not for a little while I think. Now that I have an idea of what Erg mode does, I am keen to keep playing with this for a while yet.