It allows you to see a snapshot of what kinds of efforts went into your performance. \u00a0Then you can look at your training data and see if it matches up with your goal races and performance data. \u00a0It doesn't come easy though: it takes some time to understand the QA plot and how to use it. \u00a0Once you get it, it becomes a powerful tool in the arsenal of helping you understand your fitness.<\/p>\n
Check out these tips to help you get the most out of your quadrant analysis plot and make your training more effective.<\/p>\n
<\/p>\n
Learning to read the Quadrant Analysis plot<\/h2>\n
Learning to read the quadrant analysis plot is not as difficult as it may seem at first. \u00a0On the X axis, you'll find a cadence distribution. \u00a0This is expressed as “circumferential pedal velocity” in meters per second. \u00a0On the Y axis is a force distribution plot. \u00a0This is expressed in newtons of force applied to the pedal. \u00a0Power is simply a product of force times velocity, so by selecting a point on the x axis and a point on the y axis, you can find the power produced by calculating the product. \u00a0Thankfully, your software will do all this for you.<\/p>\n
There is also a downward sloping curve that represents your functional threshold power (or Critical Power in Golden Cheetah) at different cadence and force distributions. \u00a0You'll be able to see if you spent a lot of time above your functional threshold power or if most of your efforts were below threshold. \u00a0The quadrant analysis plot will also show you holes in your fitness below that power curve and allow you to adapt your training to fill in those weak spots.<\/p>\n
1: Analyze for cadence ranges and expand them<\/h3>\n
I've talked a lot about the importance of cadence in the past. \u00a0Turning the pedals seems to be very simple, but cadence plays a vital role in power production. \u00a0As I noted above, half of the equation for power is velocity, so how fast you turn the pedals is critical to developing power.<\/p>\n
Take a look at the workouts on the quadrant analysis graphs to the right.<\/p>\n If you see a lot of points all clustered around a single point on the X axis,\u00a0you're risking becoming a “one-speed rider.” \u00a0This is the kind of rider that looks like a duck in water. \u00a0Their legs never change speed and they pedal the same all the time. \u00a0Being a one-speed rider makes you very limited in the kind of efforts you can execute, leaving you at the mercy of cyclists with better leg speed skills than yourself.<\/p>\n If you want to work on improving your neuromuscular skills and expand your cadence range, you can read about my\u00a0singlespeed workout<\/a> and my\u00a0musical based cadence workout<\/a>.<\/p>\n The quadrant analysis graph can be critical in evaluating if your training is appropriate for your goals. \u00a0By evaluating where on the graph your training falls, you can adapt your training to different events. \u00a0First, we need to discuss what each of the quadrants means.<\/p>\n Now that you know what each quadrant represents, look at the plot of how your own graph stacks up. \u00a0The best way to do this is to look at a similar event. \u00a0Even better, if you've ridden your goal event in the past, plug that file into your quadrant analysis and see what it looks like.<\/p>\n As an example, look at the two graphs above. \u00a0The bottom one is a good example of what a road race may look like. \u00a0If your training looks like the graph on the top, it won't match up with your event goals. \u00a0Of course, you'll have to realize that structured workouts will create clusters on the QA graph. \u00a0Those clusters of points should mimic some of the demands of your goal, so adjust your training accordingly.<\/p>\n This point is pretty similar to the last one, but it relates to your overall fitness, not necessarily your event specific fitness. \u00a0As you begin to add multiple rides into your quadrant analysis, you'll start to see patterns in your training and riding. \u00a0You can evaluate for these patterns and work to fill in the gaps.<\/p>\n For example, take a look at the quadrant analysis plot to the right. \u00a0What you'll see is a cluster of work right around sweetspot cadence and intensity.\u00a0 Notably, there's a lot of space to the extreme right and left with no data in it.\u00a0 That would be a good place to work on adding additional training stress.<\/p>\n If you find that you cover much of the center of the plot, start pushing your training into the extreme corners of the chart. \u00a0This means work on low cadence, high AND low force intervals as well as high cadence, high AND low force intervals. \u00a0Modifying your training in this way can make you more rounded and able to handle more situations in a ride or race.<\/p>\n![\"Clustered](\"https:\/\/tailwind-coaching.com\/wp-content\/uploads\/2016\/12\/Screen-Shot-2016-12-30-at-10.16.58-AM-300x221.png\")
<\/a>You can analyze your\u00a0workouts for cadence distribution to figure out a few different things. \u00a0The big thing you'll find is what your “preferred cadence” is. \u00a0This is going to be the point at which you feel the most comfortable riding. \u00a0You'll generally default to this cadence in most circumstances. \u00a0But there are other times when being able to vary your cadence is important. \u00a0Climbing, descending and rolling fast on the flats can give you fits if you're leg speed is not up to par.<\/p>\n![\"Scattered](\"https:\/\/tailwind-coaching.com\/wp-content\/uploads\/2016\/12\/Screen-Shot-2016-12-30-at-10.17.41-AM-300x221.png\")
<\/a>Compare that to a ride where you're riding at a lot of different cadence ranges. \u00a0You can instantly see the huge variation in cadence range and with it, a lot of versatility in riding capability. \u00a0This type of rider doesn't have any glaring weakness and can handle switching cadences at will. \u00a0This versatility will allow you to accelerate out of corners, cover attacks and change power output at will.<\/p>\n2: Match your training to your event goals<\/h3>\n
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![\"Clustered](\"https:\/\/tailwind-coaching.com\/wp-content\/uploads\/2017\/01\/Design-1-300x218.png\")
<\/a>3: Evaluate for “clustered fitness”<\/h3>\n
![\"More](\"https:\/\/tailwind-coaching.com\/wp-content\/uploads\/2017\/01\/Design-2-300x218.png\")
<\/a>The bottom plot on the right shows a much more rounded and variable type of fitness.<\/p>\n