Welcome back in this video, we're going to talk about numbers again, and we're going to talk about bike numbers or bike metrics, things that you want to focus on in training, and post-training, the numbers you can look at. Now, like I said, in the swim video, don't get too obsessed with these numbers. Our primary, our time that we should spend should primarily be in training and the,

the analysis. And while we're looking at the numbers should not be the main focus. The main focus is on the training. Remember that?  What I want to do now is take you to some numbers that you can look at when you're training on the bike. Let's go to the PowerPoint.  Bike metrics. The first one we're going to look at is distance.

Everybody wants to know how far have you gone? Number two. Next question. How long did it take you to do that? So that's time. Number three. Heart rate. What was your average heart rate? What was your maximum heart rate? And did you stay in the correct zones during the workout? Now I just want to go back to the swim metrics for second.

I did not talk at all about heart rate in the swim because I don't use it. I'm not a fan of the heart rate. Monitor straps for swimming. I'm just not. So I left that blank. I do not, I do not measure heart rate when I'm swimming. That's just me. Let's get back to the bike.  Number 4.  Speed. How fast are you going?

Five is Cadence. How fast  are your legs going round. How are you spinning?  Number six -  Elevation Gain Elevation Loss.  How high did you go up? How far did you come down? Number Seven -  Power. if you have a power meter. This could be three seconds average or your real power time. Number Eight - Peak Power. What was your peak power for 30 minutes,

60 minutes, 90 minutes and 120 minutes. Number 9 - Calories. How many calories did you burn during that bike ride? Number 10 - What was the interval time when doing a specific workout. Number 11 - What was the Interval Distance?   Number 12 -  What is your FTP or Functional Threshold Power? Number 13 -  IF intensity factor. How hard was that workout? Number 14 -  Watts per kilogram.

And last one we have here is Number 15 -  TSS, which is training stress score, which is basically saying how much stress did your body take during a specific workout? There were a lot more bike metrics we can add, but for now that's enough to worry about. And now I'm going to show you to the next page. The ones that I look at when I am training,

First one is distance. How far am I going?  #2 - Time.    Now for me....I should almost reverse those. I like doing everything on time rather than the distance, because when we're outside, the weather plays a huge factor in how much we can actually get in? So if you're planning to do say a hundred kilometer bike ride, but because it's so windy out there,

it's going to take you twice as long to do it. I'd rather you spend that just the time riding instead of trying to get that distance. And to me, it makes more sense. So I would probably put time above distance, but I do look at both metrics.  #3 -  Heart Rate. I like looking at my heart rate a lot to make sure that I'm doing the correct zone in the correct effort.

Not going too hard, not going too easy.  #4 is Cadence.  Cadence is a huge one. If you do not have a power meter, cadence is huge. It's nice to know that you are in the right cadence and learning how fast your legs are going. For many years, I spent a lot of time looking at my cadence and I used that for racing.  Cadence again, huge.  #5 -  Elevation. I like elevation a lot. Looking at it especially when you're riding outside.  Indoors. Not really cause you're not changing elevation, but when you are outside it is great to know.... even if the road changes ever so slightly say, you're riding at 0% grade, and then all of a sudden it goes up to three or four.

You may not even realize that it's gone up that much because it still appears flat. But the reality is...it is becoming harder. Heart rates going up...you are like.. what the heck is going on. It's because the elevation is going up. So 3, 4% change from zero. Sometimes it's hard to notice that, but when you have it on the computer it shows you why I'm going harder because the road is going up.

So elevation is key for outside.  #6 -  Power for me when I'm riding bike outside or inside, I like power in real time or the three-second average.   #7 - The last one I like to look at, especially for training, especially indoors is interval time. When is that interval up?  If I'm doing a workout where I'm doing six minutes hard, I want to know when that six minutes is up.

Now, what bike metrics do you like to look at? So that in that PDF that you printed off from the action steps and the milestones, you printed it off. Right? Okay. So in that, on that sheet, I want you to put in the metrics that you're currently following for biking, and then start to monitor them and write them out.

I do want to go back a bit because I know that I kind of quickly went over some things that I want to focus on. Some things that are important, post activity, and one here is the peak power. I want to know what power could I have hold for 30, 60, 90, 120 minutes. For me, that's really important. Once the workout gets up,

gets longer and more so outside. It's given me a good indicator of, okay, well, what power can I hold over a longer period? And it gets really important as you're closer to your races. So I like that one a lot. Calories can be important as well. So that you can start to think, okay, I burned this many calories.

How many calories do I need to put in or a burned this many calories, I took in this many calories wasn't enough. So it helps you gauge your nutrition side.  So that is important.   FTP. I like, like when I'm riding, I'm not worried about my FTP, but FTP is something that's important to look at after the workout. So we'll do a threshold test determining what your FTP is and ideally your FTP should be going up and up as training progresses.

And this one that does have power, we won't talk about that one. And this last one, again, it deals with power but it's about Watts per kilogram. It's a really good indicator to see how you are progressing. And if you are improving, is the Watts kilogram. And that's very important, but it's really only applicable if you have a power meter or access to power.

Okay? So this video was all about Bike numbers. Bike metrics, which ones are going to follow?  Most of us or all of us should have a bike computer or using your watch for your bike metrics. And again, just like in swimming, you can have multiple screens that have different metrics to follow and you can just scroll through them. So you want to come up with the ones that you like to look at and make sense to you in the workout.

For me, the ones I like, I like interval time, like power, heart rate, and cadence. If I can have those four things easily accessible, or maybe like I say, cause my eyes aren't so good. I might have two metrics on one page and then scroll to the next page. Look at the next one. It's just a push of a button to see where I'm at.

Play around with it. Find what metrics you like to look at and then program them into your computer or into your watch so that they're easily accessible and you can read them and take note of what you're doing because these numbers and you becoming aware of the numbers are going to make you a better athlete.

So once again, this video was all about by Bike numbers or Bike metrics. Next video is all about run numbers. I will see you in that video. See you later Bye Bye  :)