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WARNING UltraCoach ® is a software program developed to aid in fitness and athletic training. UltraCoach is not to be considered a substitute for a sportsmedicine physician, cardiologist, or "physical coach." You will see warnings when some physiologic or health parameters have been exceeded and you will be told to rest.
Table of Contents Table of Contents Conventions and Terms Special Data Entry Field Types Integer Field Floating Point Field Time Field Grid (Spreadsheet) Control The Date Control UltraCoach -- Key Features Installing UltraCoach Installing UltraCoach using Windows 98 or Higher Starting and Exiting UltraCoach Configuring UltraCoach User Workout File Creating a New File Set File Setup Wizard Entering Personal Information Choosing Physiological Aspects to Track Choosing your Sports Defining Sports Classifying S
Working with HRM & Cycling Data HRM Summary Information tab Manually Entering Workout HR Data Saving Workout HR Data Loading Previously Saved Workout HR Data Editing Workout HR Data HR Graphs Other HR Graph Functions Mapping HRM Data Saving Your Mapping Programming the Heart Rate Watch Settings Polar S Series HRMs Acumen HRMs Date and Time Settings Pacer Settings (not available on the TZ-50) Chrono Settings HR Zone Settings Recovery Settings (not available on the TZ-50) Interval Timers Alarm Settings Report
Conventions and Terms This manual uses special fonts as follows: monospaced type - This font represents text as it appears on-screen and text that you must type. Italics - This font represents a choice you can select from a list box or a dropdown list box. For example, "Select rolling from the Terrain dropdown list box." Italics text is also used for button titles. For example, "Click OK." Bold - This font represents an item on a window or a title for a group of items on a window.
got its name from old-fashioned car radios. When you press one button any previously pressed button pops out (is no longer selected). • Edit box, list box, and drop-down list box all describe subsections with in a window. Within an edit box you enter (type) information. Within a list box you select information from a list. You also select information from a list with a drop-down list box. However, all the information is not displayed at once you must scroll the drop-down list box to see all of the choices.
Conventions and Terms - 3
Special Data Entry Field Types UltraCoach uses four special controls that are not standard Windows controls: • • • • • integer field floating point field time field date field grid (spreadsheet) Integer Field Integer fields are much like edit boxes in other Windows programs. You can enter only whole numbers in an integer field. If you try to type something other than a number, or a number that is out of the range of valid values, you will hear a beep and the character you typed will not appear.
Grid (Spreadsheet) Control UltraCoach uses a grid control in various places within the program. The grid control displays data in rows and columns. Those familiar with spreadsheet programs will find that UltraCoach's grid control operates in much the same fashion.
Enter (edit mode only) Esc (edit mode only) - Enters the edit mode for the cell. Cancels edit mode and restores the cell to its original value. Cells that can be edited have a white background; cells with a gray background cannot be edited. The Date Control The date control is quick way to enter date specific data. This control is most often used when selecting a date range when running reports.
UltraCoach -- Key Features UltraCoach is the first and only training system that allows athletes to simultaneously track up to six different sports. It provides powerful graphing and reporting capabilities and suggests workouts using the athlete's goals, performance, and physiological data. UltraCoach is ideal for cross trainers, triathletes, duathletes, and single sport athletes.
UltraCoach is your personal coach. It includes suggested workouts for Swim, Bike, and Run.
Installing UltraCoach The UltraCoach Setup program creates new directories and copies a number of files from the distribution disks to your hard disk. You must be running Microsoft Windows 95 ® or later. If you are upgrading from a previous version of UltraCoach: • • • Make a backup of your entire UltraCoach directory and all of its subdirectories. Do not delete the previous version of UltraCoach. If the previous version has an uninstall program, run it before installing this version.
Starting and Exiting UltraCoach Once you have successfully installed UltraCoach, you can start the program by first double clicking on the UltraCoach icon on your desktop or by selecting “UltraCoach 3” from the FitCentric Products group. When you start UltraCoach, the UltraCoach main window will appear. You must configure UltraCoach with your sports and personal information before you begin recording workouts (see the next section, Configuring UltraCoach). If you are updating to UltraCoach 3.
Configuring UltraCoach Before you can enter workout information, you need to configure UltraCoach with information on yourself and the sports you participate in. You configure UltraCoach to meet your specific needs; you choose the sports and the aspects for each that you want to track. You also choose how you view and analyze your data. All of the information you configure in this section will set up your workout Notebook. The Notebook is where you will enter your workout information.
File Setup Wizard Before you use UltraCoach, you need to configure it with information about yourself and the sport(s) that you participate in. UltraCoach is very flexible in the way you can set it up, but with flexibility comes a potential for confusion. The File Setup Wizard helps to guide you through the configuration process, making setup a snap. There are 5 steps to configuring UltraCoach: 1. 2. 3. 4. 5.
Entering Personal Information The information entered here will help UltraCoach suggest workouts for you in the coaching analysis feature. If you do not enter a Maximum Heart Rate UltraCoach will calculate one for you. Choosing Physiological Aspects to Track Items that are checked on this dialog box will appear in the main page of the workout notebook. Type - The type of activity, choices are Workout, Race/Test, Rest and Goal. Sleep - Valid range is 0 to 23.99.
Blood Pressure - Valid range for systolic (the first number) is 0 - 300. Valid range for diastolic (the second number) is 0 - 300. Use this field to record results of periodic blood pressure measurements. Overall Feeling - Choices are Excellent, Good, OK, Fair, Bad. Injury Rating - Choices are None, Mild, Moderate, Serious. Illness Rating - Choices are None, Mild, Moderate, Serious. Click Next Step >> to continue configuring your database.
Classifying Sports or Activities Distance on land – Biking, running, in-line skating etc. Tracks distance and time (i.e. MPH) Distance in water – Swimming, rowing etc. Tracks distance and time (i.e. min/100y) Time only – Track only time for a sport. (I.e. basketball, hockey, football etc) Weight Training – Weight lifting only. (I.e. # of reps, sets and weight) Click Next Step >> to continue configuring your database. You can click << Previous Step at any time to go back and change your settings.
Workout Aspects for Any Sport Class The following workout aspects can be selected for any sport. Track Interval Workouts - If you do interval type workouts, check this box. Selecting Track Interval Workouts will place a check in Rest Time and Repetitions check boxes, and will enable the Rest Time check box. Time of Day - Valid range is 12:00am to 11:59pm. Use this field to enter the time of day your workout started.
Injury Status- Use this field to record your injury status as it relates to the sport. Your choices are none, mild, moderate, and serious. See Appendix B for details. You can also record overall injury even if you do not check this aspect. Illness Status - Use this field to record your illness status as it relates to the sport. Choices are none, mild, moderate, and serious. See Appendix B for details. You can also record overall illness even if you do not check this aspect.
Distance on Land Sports Class Below is an explanation of the workout aspects unique for Distance on Land sports: Distance - Valid range is 0 to 999.99. This value represents the total distance you traveled. workouts use the average distance per rep for the set. For interval Pace - For distance/time values are in the 99.99 format and the valid range is 0 - 99.99. If you choose to have Pace measured in distance/time, the value will be MPH or KPH.
Wetsuit? - Choices are yes or no. Surf - Records swim condition. Your choices are calm, choppy, or rough. Weight Sports Class Below is an explanation of the workout aspects unique for weightlifting sports: Set Name - This field can hold up to 15 characters. Use this field to store the name of the weightlifting exercise. This name will appear at the top of the data entry grid column where you will enter the exercise information. Weight - Valid range is 0 - 99,999.
To change your personal information: Select Configure | Personal Information… or click Change any of the information and then click OK to save your changes. Click Cancel to exit this box and ignore any changes made. To change your physiological information: Select Configure | Physiological Aspects… or click Check or uncheck any aspects as your needs dictate. Select English or Metric for your desired display of your aspect information.
Remember last settings when recording workouts – Check this box if you want UltraCoach to always copy the same information to the General tab of a new workout. This will save data entry time if aspects like your weight, sleep and overall feeling doesn't change a lot between workouts. Change any of the information and then click OK, Save Changes to save your changes. Click Cancel to exit this box and ignore any changes made.
The Main Calendar Window The UltraCoach 3.0 main window features a calendar with monthly summary and workout notebook with daily summary. The calendar shows a summary of workout information, one month at a time. The Notebook area on the right is where you will enter workout information (see Recording Workouts section). Just above the calendar are buttons that will allow you to maneuver through the calendar. Above the buttons is a toolbar. Each toolbar button represents a different function.
Toolbar Functions You can get a brief idea of each button's function by placing the mouse pointer on the button; you do not have to click the mouse. As you move the mouse cursor over a toolbar button, an explanation of the button's function will appear in the status bar at the bottom of the UltraCoach window. Move the pointer to a different button for its explanation. You can do this for all the toolbar buttons at any time.
Recording Workouts With UltraCoach you will be able to enter your workouts easily and quickly everyday. Because only UltraCoach lets you configure the workout entry windows with only the information you want to record. This section explains how to enter workout, race/test, rest day, and goal information. The Workout Notebook After you have configured UltraCoach, you are ready to enter your workout information. On the calendar click on the day you want to enter workout data.
• You can right click on any workout grid to access other menus that will allow you to add, copy, duplicate and delete columns, and work with workout templates and the equipment log. See the Using Workout Templates section for more information on workout templates. Saving Changes As you enter information, UltraCoach will automatically save your changes.
Using Workout Templates Workout templates are a very powerful feature in UltraCoach. For example, if you have a certain routine, ride or run that you do on a consistent basis you would setup a template to record all of the static information (i.e. that which does not change) such as distance, terrain etc. Once you setup a template applying it to your workout is as easy as right clicking on a column (or set) in the Workout Notebook and selecting the template name.
Creating and Editing Workout Templates The screen below is what you will see when you select either Create or Edit from the Edit Workout Templates window. A complete description of your options is listed below the picture. Template Name: Limited to 20 characters Description: Enter a verbose description of your template. Limited to 255 characters Picture: The name and location of the picture file to attach to this template Open: Allows you to select a picture file to attach View: View the picture file.
Equipment Log In this section you will learn how to configure the Equipment Log. Your log will contain all the equipment you workout with on a regular basis plus the items you only use on special occasions, such as races. You will set up the parameters of how long you would like to use equipment before replacing it. Once you have configured the Equipment Log, UltraCoach will keep track of the equipment you use during workouts and races and notify you to replace worn items.
Adding & Editing Equipment Profiles When you click on Add Item or Edit Item you will see the screen below. It is here that you can set the parameters for each piece of equipment you wish to track. You can edit the parameters for equipment any time you want to. This is the same screen you will see when editing a piece of equipment with the exception of the title.
Applying Equipment to a Workout To assign or use equipment for a particular workout or set, simply right click on the set and select "Equipment…". You will be presented with the following screen: Simply check the equipment you wish to use with the current set. The distance for your set will automatically get added to the current distance for each item selected. If you decide not use equipment for a set, simply deselect it and the distance for your set will be deducted from the items current distance.
The Heart Rate Monitor Module UltraCoach HRM has some features that take advantage of HRMs (heart rate monitors) that are capable of downloading workout HR (heart rate) data to a computer. UltraCoach will read the workout data from the HRM, allow you to edit the data, save the data, and produce heart rate graphs. If you have an HRM that stores HR data at a set interval, but do not have a computer interface for your HRM, you can use UltraCoach to manually enter the workout HR data.
• If you are collecting data from an HR watch, check to make sure that the correct communications port is selected by clicking Communications | Select COM Port. Select the port you used when setting up your HRM device. Make sure your HRM is plugged into a COM port on your PC. Now select which HRM device you are using from the Select a HRM Device list. Click OK to continue • If you want to view an HRM or RAW file that already exists select RAW or Other Supported File Type and click OK.
Initiating Download for the Polar Vantage NV HRM Before you are ready to download your workout HR data, you must first prepare your HRM. Be sure that the Polar Advantage Interface is connected to the correct COM port. Now do the following: • • • Place the watch on the Polar Advantage Interface. Now, click the Start button. The Polar NV Module dialog box will open, UltraCoach will establish communication with the watch, and then UltraCoach will display the table of contents read from the watch.
This screen displays each event or split that was stored on the watch. The Summary Information displays totals for all of the events. If the watch contained splits and stop watch data, you will have the option to pick which data you want to display. Stopwatch data only contains the Summary Information on the top of the screen since no events/splits are recorded. You can click on the Graph button to see your HRM Data graphically.
Working with HRM & Cycling Data Once you have successfully collected data from a HRM source, file or manual entry you will see the Edit/View HRM Data (if you are using the ProActiv Nimbus, see Initiating Download for the ProActiv Nimbus HRM) screen. The opening screen will vary slightly depending on whether the data collected has just heart rate information or heart rate and cycling information.
Manually Entering Workout HR Data You can record your workout HR data even if you do not have a computer interface for your HRM. Your HRM will need to have the capability to store your HR at a set interval. To manually enter your workout HR data, you should be at the Notebook tab for the sport you are entering a workout. Now, follow the following steps: • Click toolbar button Work with HRM data. Select Manual Data Entry and click OK. The following screen will appear.
Saving Workout HR Data Once you have downloaded, manually entered, or edited your workout HR data, you will want to save it to a file. UltraCoach stores workout HR data in separate files then creates links to the files when you save your entire workout. To save workout HR data, click exit on the Edit/View HRM Data screen. You see the window below. Click Yes to save the HRM data and associate it with your workout. Click No to skip saving the HRM Data and not attach the data to the current workout.
or edit HR data that is already associated to your workout simply click on the Work with HRM Data button on the toolbar. Click OK and you will be taken to the View/Edit HRM Data window. Editing Workout HR Data You might have a need to modify the data downloaded from your HRM. The two most common reasons for edition workout HR data is to: • Correct any false readings recorded by your HRM To edit workout HR data, you should be at the Edit/View HRM Data window you see above.
The HR Curve graph displays elapsed time on the X-axis and heart rate on the Y-axis. You can double click on a point of the curve to pop up a window displaying the heart rate for the point. For more information about HR graphs and UltraCoach graphs in general, see Other HR Graph Functions and Maneuvering through a Graph selections.
Mapping HRM Data Mapping HRM data is a very powerful feature in UltraCoach. You can assign your events or splits any way you wish. This means you can create UltraCoach sets with any number of splits. UltraCoach 3.0 remembers your mapping sequence so you do not have to map each time you open an HRM file or download data from a watch. To map HRM data you must be on the HRM Summary Information tab of the Edit/View HRM Data window. Click on Map Events to see the window below.
be treated as one Distance set (not Intervals, see Glossary and Appendix C for more on Interval workouts). Simply change the repetitions to zero (0) and now this set will lump together all of the times and treat it as a single set. All of the rows will be automatically re-calculated. Remember: if Repetitions is greater than 1, UltraCoach will assume you want to create an Interval type set. • Total Time – The total time for all Workout Events for this column. • Average Time – Total Time / Repetitions.
Programming the Heart Rate Watch Settings The Acumen TZ-50, TZ-100 and the Polar S Series heart rate monitors allow you to use UltraCoach to change the watch settings. To program one of the watch settings, select "HRM Utilities | Program HRM Device... from the UltraCoach main calendar window menu. You'll see the following dialog box: The input controls on this dialog box will change, depending on what you have selected in the "Select a device to configure..." box.
Acumen HRMs Date and Time Settings User ID Code - Here, you can enter up to five characters. You will probably want to use your name or initials. All letters are always capitalized. The digits 0-9, a space, a colon, a dash, a period and a forward slash are also acceptable characters. Time of day - This is the current time. Notice that if you check "Use 24 hour mode," the time will change to 24 hour time and you will not see the "am" or "pm" label.
birthday, you still need to reprogram the Acumen watch each time your age changes. The Acumen watch does not keep track of your birthday. Weight - This value is used to calculate the number of calories you burn during exercise. Be sure to select the correct units of measurement (either lbs.-pounds or kegs-kilograms). Exercise Type and Factor - Here, you will select the sport that describes your workout. After the name of the sport a MET value is listed.
Interval Timers Refer to the Acumen documentation on how to use Interval Timers. Number of Timer Cycles - This number represents how many times the set of timers will repeat. If you have three timers set, then one cycle is completed when all three timers have counted down to zero. If you set the Number of Timer Cycles to be zero (0), and then the set of timers will continue to cycle for the duration of your workout. Slave on - Check this if you want the timers to count down one after another.
Reporting and Graphing UltraCoach is always developing new ways to let the user get the most out of the data he/she has entered. To view the available reports with your version of UltraCoach click on the Select a report button on the main toolbar or select Reports | Select a report… from the main menu. The following window will appear: The five tabs in the picture above represent the different types of reports you can create/run in UltraCoach 3.0.
• Select up to ten aspects (six for Aspect Graphs) you wish to report on. The aspects can be from one sport or a combination of many sports. To add aspects to the report, first select a Sport and then select an Aspect. Also click on Distance or Intervals to select the type of workout for this sport you wish to report on. Click on Add aspect to report. The aspect will appear in the Report Aspects box. To remove an aspect from the report, click on the aspect you wish to remove and click Remove.
In the screen above the user has decided to select any bike workouts in the date range of 01/01/1999 through 12/31/1999. Only bike workouts in this date range between 0 and 30 miles will be selected. The report that was selected on the UltraCoach Reports screen is the one that will be printed. In this case, it was the report “Short Biking Distance”.
Coaching Analysis The new coaching module of UltraCoach 3.0 will be ready soon! This module is being built with state of the art artificial intelligence tools. Please visit our web site for availability and pricing. (www.fitcentric.
APPENDIX A: Glossary of Terms 3-Minute Recovery Heart Rate - The heart rate that you measure 3 minutes after stopping exercise. When doing intervals, the heart rate number is 3 minutes after your last "good interval" stops and before warm-down. 5-Minute Recovery Heart Rate - Heart rate measured after the cessation of an athletic workout. When 3 and 5minute heart rates are recorded, UltraCoach will analyze recovery and utilize that factor in figuring workout suggestions.
Fartlek - This is an attempt to do an interval "on the go." For runners, this is best noted as a moderately hard or hard effort for a short distance during a distance workout. Fartlek are generally done by runners, but can be done by bicyclists. An example of a Fartlek workout is a 5-mile run where, every mile, a 1/4 mile effort is done at 85% effort. For bicyclists, a 25 mile bike ride where every 5 miles a 1/2-1 mile effort at 85% effort, or greater, is done.
distance and do not include downhill - the reward for running or biking up! Simulators also avoid terrain variations experienced with real hills. Illness - Disease state with medical symptoms such as fever, chills, diarrhea, cough, sore throat, stomach cramps, runny nose, etc. The organ systems most important to athletes are cardio respiratory (heart and lungs) and musculoskeletal. Cardiac patients may have prolonged problems and may experience acute illness as well.
3. Pyramid intervals - Distances that increase and then decrease, i.e. 100-200-300-200-100. The speed of segments can be varied. The 100m segment can be run or swam at race pace, followed by a reduction in speed at the 200m distance, and then a further reduction at the 300m distance, subsequently increased on the downside of the pyramid. 4. Alternate intervals - Distances such as 100-200m followed by a repeat of 100-200m.
Pyramid sets - Best known to swimmers where sets, for example, escalate from 25 to 50 to 100m and back again. Pyramid sets can be varied both for time, called catch-up pyramids and by distance with an appropriate rest interval at the end of each step of the pyramid. Race taper - The progressive reduction in a training schedule just prior to a race, competition, or Time Trial Test. Generally speaking, the best race taper occurs with reduction in distance but maintenance of speed.
. Warm down - This is a short period of exercise after all exercise has been done, for instance, after an interval set. Warm downs and warm ups usually last about the same period of time and it is an opportunity for muscles and body to "relax on the go." Warm up - An easy type of exercise done before other exercises in the workout, Warm ups are done to "start the engine." A warm up can be done in all sports and usually involves doing the exercise, i.e.
Index 3 3 Minute Recovery HR 17 5 5 Minute Recovery HR 17 A Above HR Target 17, 25 Acumen 43 24 hour mode 44 age 45 alarms 46 exercise intensity 45 exercise type 45 heart rate control 44 hourly chime 44 interval timers 46 METs 45 pace 44 pacer 44 random delay 44 recovery 45 sampling interval 44 Smart EL 44 start delay 44 target HR zones 45 timer slave 46 TZ-100 43 TZ-50 43 User ID 44 weight 45 Acumen TZ-100 Acumen PC Interface 33 table of contents 33 Acumen TZ-100 33 Acumen TZ-50 Acumen PC Interface 33 ta
Lower HR Target 17 E Easy Configuration Utility 12 edit box 2 Effort 16 Equipment Log configuring 29 event definition 32 event marker 32 definition 32 event marker button definition 32 M F P file set creating 11 definition 11 H heart rate monitor 17.
choppy 19 rough 19 Surf 19 Swim aids buoy 19 fins 19 kick 19 none 19 paddle 19 Swim aids 19 general 16 workouts recording 25 workouts aspects 25 T Temperature 17 Terrain flat 18 gentle 18 hilly 18 rolling 18 Terrain 18 Time 16 Time of Day 16 toolbar 1, 22, 23 Track Interval Workouts 16 U UltraCoach exiting 10 installing 9 starting 10 updating to new version 9, 10 UltraCoach VR 17 Upper HR Target 17 V VO2 Max 13 W Waking HR 13 Weight weightlifting 19 Weight sports class 19 Wetsuit 19 Wind breeze 18 calm
