Self Tracking and Gadgets in Cycling Training - Medicine of Cycling UCSF - Quantified Self


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A talk given by Paul Abramson MD at the UCSF Mini Medical School on the Medicine of Cycling, March 21, 2013. He reviews some of the latest metrics and technology used in cycling training for an audience of recreational and competitive cyclists, with a nod to the Quantified Self movement, and then discusses his experience using a medically-supervised Quant Coach model to conduct self-tracking projects and experiments to optimize results.

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Self Tracking and Gadgets in Cycling Training - Medicine of Cycling UCSF - Quantified Self

  1. 1. Self Tracking and Gadgets in Cycling Training Paul Abramson MD My Doctor Medical Group UCSF Clinical InstructorUCSF Mini Medical SchoolMedicine of Cycling March 21, 2013
  2. 2. Why Gather Data?• Engineers: Tight feedback is important to get a system to converge• Psychologists: Seeing your progress will motivate behavior• Coaches: I want to know what’s going on so I can help (c) 2013 Paul Abramson MD
  3. 3. Self Tracking is Hot• The Quantified Self movement has taken off since 2010• Wearable sensors and gadgets have proliferated into the popular consciousness (c) 2013 Paul Abramson MD
  4. 4. Non-Cycling Sensors (c) 2013 Paul Abramson MD
  5. 5. Cyclists Already Do This• The cycling computer is not a new concept• Then: Cadence, heart rate, speed, distance• Now: Power output and heart rate variability (HRV)• Helps to quantify workouts and guide training. (c) 2013 Paul Abramson MD
  6. 6. Cycling Computers Leikr Wahoo RFLKT Garmin Edge510(c) 2013 Paul Abramson MD
  7. 7. Power Tracking• Power combines cadence and torque• Reflects muscle activity, not just cardiovascular effort• Not affected by the environment and other confounding variables (temperature, excitement, altitude, stimulants, hangover status) (c) 2013 Paul Abramson MD
  8. 8. Measuring Power Output Cyclops PowerBeam Pro: Indoor trainer PowerTap hub(c) 2013 Paul Abramson MD
  9. 9. Measuring Power Output iBike Newton SRAM RED Quarq(c) 2013 Paul Abramson MD
  10. 10. Indoor Trainers + Power + Virtual Ride Wahoo KICKR CycleOps Virtual Training with KinoMap with Powerbeam Pro(c) 2013 Paul Abramson MD
  11. 11. Relative Perceived Exertion (RPE)• Subjective self rating of exertional effort• 1 = Easy• 10 = Eyes are bleeding• Some prefer this instead of objective measures (c) 2013 Paul Abramson MD
  12. 12. Heart Rate Variability Helps guide recovery• CardioSport Smart HR• Wahoo BLUEHR• Polar H7• Zephyr HxM SMART• iThlete app (c) 2013 Paul Abramson MD
  13. 13. Zephyr BioHarness (c) 2013 Paul Abramson MD
  14. 14. Commercial Data Platforms & Sharing• Strava• Endomondo• MapMyRide• TrainingPeaks• Runkeeper (c) 2013 Paul Abramson MD
  15. 15. Exercise Metabolic Testing
  16. 16. Body Composition (c) 2013 Paul Abramson MD
  17. 17. LifeBeamSmart Bike Helmet (c) 2013 Paul Abramson MD
  18. 18. Withings Wireless Scale (c) 2013 Paul Abramson MD
  19. 19. Withings BP Cuff (c) 2013 Paul Abramson MD
  20. 20. Sleep Tracking - Zeo (R.I.P.) (c) 2013 Paul Abramson MD
  21. 21. Lumoback (c) 2013 Paul Abramson MD
  22. 22. Putting it all together.. (c) 2013 Paul Abramson MD
  23. 23. The Quant Coach (c) 2013 Paul Abramson MD
  24. 24. DoctorPatient Quant Coach DietitianMedically-Supervised Quant Coaching (c) 2013 Paul Abramson MD
  25. 25. Team TrainerCyclist Quant Coach Dietitian Trainer-Supervised Quant Coaching (c) 2013 Paul Abramson MD
  26. 26. The Quant Coach• Designs self-tracking program with participant, trainer, dietitian• Implements monitoring tech• Reviews data with participant• Gives concise feedback to participant, trainer, dietitian Quant Coach• Team adjusts training program dynamically (c) 2013 Paul Abramson MD
  27. 27. Active Tracking (c) 2013 Paul Abramson MD
  28. 28. Data Review (c) 2013 Paul Abramson MD
  29. 29. Why Quant Coaching? (medical)• Figure out odd symptoms• Identify environmental, dietary, emotional triggers• Conduct controlled personal experiments of potential treatments• Achieve goals, enhance motivation (c) 2013 Paul Abramson MD
  30. 30. Why Quant Coaching? (cycling)• Enhance and speed up training feedback loop using standard metrics• Identify other factors affecting training• Experiments with food, environment, hydration, sleep, mental training• Identify overtraining, stress, burnout• Help implement changes, enhance motivation (c) 2013 Paul Abramson MD
  31. 31. It’s not just the data..• Data serves to trigger memory• Dynamic narrative builds motivation• Iterate - iterate - iterate (c) 2013 Paul Abramson MD
  32. 32. Contact Paul Abramson MDMy Doctor Medical Group San Francisco www.mydoctorsf.comTwitter: @paulabramsonmd