What is Trainer Road?

Trainer Road is our new workout player for indoor cycling. Part of what makes our software unique is that it turns your PC into the head unit for any ANT+ devices.  That means it will display information in real time during your workout and save it to a variety of formats afterwards for further analysis. 
To use Trainer Road, you’ll need:

1. A Bike
2. A cycling trainer or rollers
3. A Windows PC or laptop that can be positioned close to you while you’re on your bike (not too close if you’re on rollers).

That’s it. With those three things you’ll be able to find a workout from our library, hit play and perform the workout complete with visual (graph and text) cues telling you what to do for the entire workout. The cues will be based on an RPE scale of 1-10 in 0.5 increments.  And text instructions will tell you when to change position, cadence, and other tips you’d normally get in a live cycling class with a knowledgeable coach.
Sign up to be a beta tester

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How a running watch can make you a faster CrossFitter.

I wore my Forerunner 305 for the CrossFit Open Sectionals WOD 11.2 on Tuesday evening.  I knew pacing was going to be important and I wanted to keep track of how long each round took me. So I hit lap after my last box jump each round.  This recorded each lap (round) time to look at later, but it also gave me instant feedback on how long that lap took without having to do any math.  It just pops up on the screen with the last lap time.

I wore the watch on my left wrist which didn’t bother me for these movements. I didn’t wear it last week because I felt it would be uncomfortable with the snatches.  But even if you don’t wear it, you could have an observer hold it, hit lap after each round and call out your last lap time. In this way it provides one more piece of data  for validation.  If I had been counting rounds in my head and swore I did 13 + some change, it’s easy to go back to the watch and count the rounds and realize that I did 10 + a partial round. The 12^th round was me hitting lap before hitting stop after I was done.

For me, this showed that I really started to slow down in round 7 and then picked it up again in round 10 when I had the finish in sight.  Based on this information, I’m going to try to keep rounds 7-10 under 1:25 and hopefully complete at least 11 rounds. 

If you wanted to go for the win, 56 seconds per round would get you 16 rounds.

Activity on Garmin Connect

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CrossFit Games: Which region is the most competitive?

Now that the results for the first week are in, we can start to get an idea of the quality and distribution of athletes around the world competing in the games. So what else would we do to kill the time until the next workout is announced besides analyze the numbers.  I scraped the data from the games site for the Men’s Division. This could be done for the other divisions but I just started with one because it takes a bit of time to get all the data together.

 

So we all think our region is the most competitive, but let’s look at the numbers and see if that is really the case.  The first and easiest way to answer this question is to rank regions by number of total participants.

 

Number of Athletes

Rank	Regions	Athletes (men)
1	Southeast	1313
2	Northeast	1241
3	Mid Atlantic	1144
4	Southern CA	1084
5	Southwest	1048
6	Australia	954
7	Northern CA	943
8	Northwest	938
9	North Central	934
10	South Central	909
11	Europe	851
12	Central East	775
13	Canada East	480
14	Canada West	452
15	Latin America	112
16	Asia	83
17	Africa	75
	Grand Total	13336

 

This shows that the East Coast (US) is the best represented. This is a bit surprising to me given that the first affiliates were in California and I generally thought of CrossFit as growing out from the West Coast.  I didn’t look at the total populations of each region but it’s possible that HQ made the same assumption as me and made the East Coast regions each cover a bigger population area than the regions in the West. In any case, the US divisions seem to be somewhat evenly sized, between 775 and 1313 athletes in each one.

 

But that doesn’t tell us anything about how good the athletes from each region are. To get an idea of how strong a region is as a whole, we can look at the median score from the first WOD.

 

Median Score

This shows the score of the person with half the scores above his and half the scores below his in each region.

 

Rank	Regions	Median Score
1	Canada East	253
2	Canada West	249
3	Southern CA	240
4	Mid Atlantic	238
5	Southwest	237
6	Asia	235
7	North Central	235
8	Northwest	234
9	South Central	233
10	Northern CA	233
11	Northeast	231
12	Southeast	225
13	Europe	225
14	Australia	224
15	Central East	220
16	Latin America	219
17	Africa	166

 

Now this is getting interesting. Southeast and Southwest were at the top of the first list but drop to below the middle when we sort by the median score. This would indicate that those regions have more “average” CrossFitters participating in the open sectionals.  While the men (remember, this is only looking at the men’s division) competing from Canada are likely to score higher than the average CrossFitter from another region.

But that still doesn’t tell us anything about what it takes to qualify for the next round.

 

Qualifying scores

To remind you, the top 60 men from each region advance to the Regional competitions held in May or June. This is obviously preliminary since we’ve only done one workout, but it gives us enough data to see what score you would have needed to advance if the sectionals was only one (err two) week(s) long.

 

Rank	Regions	Qualifying score	Median Score
1	North Central	349	235
2	Southwest	345	237
3	Southern CA	345	240
4	Northeast	343	231
5	Southeast	340	225
6	spanspanspanspan

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CrossFit Games: Which region is the most competitive?

Now that the results for the first week are in, we can start to get an idea of the quality and distribution of athletes around the world competing in the games. So what else would we do to kill the time until the next workout is announced besides analyze the numbers.  I scraped the data from the games site for the Men’s Division. This could be done for the other divisions but I just started with one because it takes a bit of time to get all the data together.

So we all think our region is the most competitive, but let’s look at the numbers and see if that is really the case.  The first and easiest way to answer this question is to rank regions by number of total participants.

Number of Athletes

Rank	Regions	Athletes (men)
1	Southeast	1313
2	Northeast	1241
3	Mid Atlantic	1144
4	Southern CA	1084
5	Southwest	1048
6	Australia	954
7	Northern CA	943
8	Northwest	938
9	North Central	934
10	South Central	909
11	Europe	851
12	Central East	775
13	Canada East	480
14	Canada West	452
15	Latin America	112
16	Asia	83
17	Africa	75
	Grand Total	13336

This shows that the East Coast (US) is the best represented. This is a bit surprising to me given that the first affiliates were in California and I generally thought of CrossFit as growing out from the West Coast.  I didn’t look at the total populations of each region but it’s possible that HQ made the same assumption as me and made the East Coast regions each cover a bigger population area than the regions in the West. In any case, the US divisions seem to be somewhat evenly sized, between 775 and 1313 athletes in each one.

But that doesn’t tell us anything about how good the athletes from each region are. To get an idea of how strong a region is as a whole, we can look at the median score from the first WOD.

Median Score

This shows the score of the person with half the scores above his and half the scores below his in each region.

Rank	Regions	Median Score
1	Canada East	253
2	Canada West	249
3	Southern CA	240
4	Mid Atlantic	238
5	Southwest	237
6	Asia	235
7	North Central	235
8	Northwest	234
9	South Central	233
10	Northern CA	233
11	Northeast	231
12	Southeast	225
13	Europe	225
14	Australia

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Tempo run explained

Josh and I were talking a little bit about the tempo run and how to pace for it. Sometimes it is easier to just see a picture.

Here's my run from today:

http://connect.garmin.com/activity/73552849

 

Scroll down to the charts section and here's what to look at:  (blue – warmup and cooldown, black- build or descend, red – 3 minutes at 5K pace)

1. Heart Rate - It slowly rose to a peak around 17 minutes, then came down and leveled off between 17 and 25, then came down even more as I slowed down at 25 minutes to cool down.

1. Pace - first few minutes were slow, after about 5 I sped up and held pretty much the same pace to 14 minutes. Then, at 14 minutes I picked up the pace for 3 minutes. My target was to get my HR as high into zone 4 as possible during those 3 minutes.  Then backed off and tried to hold a steady pace to 25 minutes.  For the last 5 minutes, my goal was to bring my HR back down into zone 1, so that forced me to slow down and not finish out of breath.

When you guys do this workout, the shape of those graphs should look the same for everyone.  I'll analyze your run or bike activities if you upload them and share them with me.  If you have a garmin watch, http://connect.garmin.com allows you to upload and share them for free. There are plenty of other websites as well.

 

The spike in HR around 5 minutes is just because it reads high when it doesn't have a good connection with my skin. Once I sweated enough, the connection got better and read correctly. It messes up some avg numbers but you can infer a straight line through the messed up area since my pace didn't significantly change.

 

Reid

 

 

Reid Weber

Software Engineer, Global Technical Architecture

 

International Game Technology

Office: +1 775.448.0492

Mobile: +1 775.233.5859

reid.weber@igt.com

twitter: @rweber

 

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Took the cable car this morning

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Nutrition and training tips for my Triathlon class

Some of us just started the Whole30 diet plan in conjunction with our triathlon training. I shared these notes with them today. How was the bike ride last night? Did you have a post workout meal? Whole 30 recommends having protein and some carb rich veggies like squash or yams with little or no fat immediately after your workout. Then within a few hours have a regular meal. I encourage you to try this vs. the recovery drink I recommended the other day (coconut milk, berries, eggs)
Are you taking any supplements? I'm still taking fish oil and vitamin D (5,000/day) but I've also added some amino acids after I work out. The idea here is to get amino acids in your blood after a workout to tell your body not to burn muscle. I'm sure there are lots of options but I'm taking Recoverease. Considering that we'll start to taper our training about two weeks from the race, we've only got about a month of hard training left. Is there anything you can cut out during this next month that is adding extra stress and inhibiting your recovery?

Feel free to ask me or the group any questions about your training or diet. Last tip: sparkling water. Water, tea, and coffee are pretty much your only option for beverages on whole30. If you get bored with this, try some carbonated water. It may also help satiate your appetite. Have fun swimming tonight!

Reid

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The Apple iPad event was next door to #gdc2011

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Yerba Buena Gardens

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