What exactly is a Wattbike and what is the technical side to it?
How can this help with your performance?
Equipment in sport, outdoor and indoor is becoming more intelligent, disciplined and strategic for individual athletes from amateur to elite.
More and more people are becoming educated with different training techniques, training monitoring, heart rate and training zones etc. even if it is just with your personal fitness monitor such as a Polar watch.
The Wattbike was created and launched in 2008 to provide an affordable indoor bike, used for training and testing that is suitable for everyone from school children to elite athletes.
It is used by both cyclists and other athletes in the professional environments, loved by the Olympic champions, endorsed by athletes including Jessica Ennis-Hill, and the 126kg Saracens and England rugby player Billy Vunipola.
Wattbike sessions give cyclists, Tri-athletes, and other disciplines including rowers and rugby players, the opportunity to train smarter; like the pro’s do. It’s training by numbers.
The technical side and how it can affect performance:
The Wattbike features a dual breaking system, a combination of a magnetic braked flywheel and an air-braking system. This is what creates the feeling of cycling on the flat and climbing be recreated.
What does this mean?
The magnetic braked flywheel allows the rider to recreate the feel of climbing. This control rotates clockwise through one complete turn and marked 1-7 representing the intensity of the incline. The effect isn’t just linear and includes the action of rotating moves as a set of magnets closer to the flywheel, resulting in a more effective experience.
The air-braking system provides sensation of riding on the flat using different gears. The gear lever can be altered between 1-10 effecting the intensity of flow of air entering the turbine and increasing resistance.
The combination of both systems means that the Wattbike can be used at high tempo low wattage training extreme or low tempo high wattage at the other.
What tests can the Wattbike do?
The Watt Bike has a host of tests set up and pre-set training programmes already prepared to be tailored to suit your needs.
All of these tests will provide the relevant information to design training zones and key areas to work on.
The Submaximal Ramp Test
What Is the Submaximal Ramp Test
During this test you will ride in 15 watt increments until you experience a perceived rate of exertion (RPE) of 7 out of 10 (where 1= easy, 10= extremely hard), you’ll no longer be able to maintain a conversation when you reach an RPE of 7.
Why Complete This Test?
The submaximal ramp will calculate your Maximum Minute Power (MMP) and Maximum Heart Rate (MHR), you can use this information to set personalised training zones and give structure to your training
When to Use the Submaximal Ramp Test
Use the submaximal ramp test at the start of a training plan or block of training to set your baseline performance figures.
The Three Minute Test
What Is The 3 Minute Aerobic Test
During this test you should ride at a pace and power which you can sustain for 3 minutes.
Why Complete This Test
The 3 minute test will calculate your Maximum Minute Power (MMP) and Maximum Heart Rate (MHR), you can use this information to set personalised training zones and give structure to your training. If you’re unsure of how to pace your 3 minute test, try the submaximal ramp test as a warm up.
When To Use The 3 Minute Aerobic Test
If you’re a more experienced cyclist, try using the 3 minute test at the start of a training plan or block of training to set your baseline performance figures.
Read more on the official Wattbike Website
Why is speed, force and power important?
Speed is the rate at which someone or something moves, force is the strength of a physical action or movement and power is the ability to exert a maximal force in as short a time as possible, as in accelerating, jumping and throwing implements.
With good speed, force and power you can perform better on the rugby or football pitch, get a good start in a 100m sprint, lift heavier during your strength and conditioning session. All are transferrable attributes to whatever sport you may be involved in.
Speed, force and power is particularly important in cycling when climbing a hill, accelerating on the flat, maintaining good pace throughout a race and keeping good consistency and technique during your ride.
No matter what your ability or sport, the facility to understand your strengths and weakness, your technique, your areas of muscular imbalance, can all be huge in setting an effective structured training programme.
Testing results like this has previously been reserved for sport science laboratories, where a qualified sports scientist is on hand to tell you every single detail about your ride. As an amateur cyclist, you may only have little opportunity to visit facilities like this, which means you could miss out on essential information that can make your rides much more enjoyable and effective.
At Function Jigsaw you have opportunity to have a one-to-one induction with a trained instructor to show you how to use the bike and how it can help with your performance.
You can then either have more performance testing in detail with the aim to set a structured training programme or you can utilise the open ride sessions that will be available.
We will be running group classes and training sessions with the opportunity to get involved with our new Active Performance programme.
If you are serious about setting new training goals and achievements, our new Wattbikes could be the key to your success.
For more information please contact our clinic team on lauren@functionjigsaw.co.uk
Keep your eyes open at our schedules and class timetables on our News page and social media channels.
Read More: Wattbike Opportunities at Function Jigsaw
