This first iteration of Progress Goals allows you to work towards your milestones week to week. Available on your dashboard, use the drop-down menu next to “Weekly Progress” to select a Running Only, Cycling Only, or both a Running & Cycling goal. Goals start on Mondays, end on Sunday, and can be edited at any time.
Manually uploaded runs and rides will also count towards your weekly goal, but activities uploaded as “Stationary Trainer” or “Treadmill” currently do not. This functionality is coming soon. Free users will not have goal setting capabilities, but will now be able to see accumulated distance totals by sport on their dashboard.
This release marks the first of many for goals-related features. In the future, we plan to introduce longer-term and performance-based goals, as well as more in depth analyses of your progress against the goals you’ve set for yourself. Stay tuned!
If you aren’t already a Premium member and are ready to work towards a new goal in the New Year, upgrade for only $6 per month or $59 per year. Dig deep and get it done!
As of today, Premium members who ride with power meters can start training more intelligently with Strava Premium’s new Advanced Power Training Analysis. This initial set of power meter features is just the beginning, setting the stage for Strava Premium to give you even more reasons to love your power meter, train effectively, and hit your goals.
Here’s a breakdown of what power meter athletes now get with a Strava Premium membership:
- Weighted Average Power: Weighted Average Power looks at all of your power variation and provides an average power for your ride. This is a better indicator of your overall effort than simply taking your average power.
- Training Load: We calculate Training Load by comparing your power during a ride with your Functional Threshold Power (FTP) and seeing how much load you put on your body during the workout. Training Load is a great way to determine how much rest you need after your workouts.
- Intensity: Intensity is Strava’s way of showing how difficult a ride was. Strava looks at your Weighted Average Power for the ride and compares it to your FTP. For example, if your Weighted Average Power is 250W and your FTP 300W, then your Intensity would be at 75%.
- Power Curve: The Power Curve shows your best average power for time periods of 1 second up to the length of your ride. We pinpoint your best efforts during a ride and you can compare them with your best efforts in the last 6 weeks, the current year, years past, or all time! The Power Curve can be displayed in Watts (W) or Watts per Kilogram (W/kg.)
- Power Distribution by Power Zones: While the Power Curve shows your best efforts for given periods of time, Power Zone charts take each 1 second of power from your ride and distributes it by training zone based on your FTP.
- Power Distribution by 25W Increments: Similar to the Power Distribution by Power Zones, the Power Distribution by 25W Increments simply puts each 1 second of power into a 25W training zone from 0 to the highest power output on the ride.
- Power Curve in Training Section: Similar to the Power Curves on your activities, the Power Curve in the Training section allows you to compare any two of your power curves. For example, you can compare the last 6 weeks to all of 2012 or 2011 and see how you’re progressing.
- FTP Management in Settings: You’ll be able to manage your FTP so that Strava can accurately calculate Training Load, Intensity, and Power Distribution by Power Zones. FTP Management is very basic at this time, but we plan on giving you the ability to post-date previous FTPs.
We look forward to growing our arsenal of power meter features. If you aren’t already a Premium member and want to get the most out of your power meter in 2013, upgrade for only $6 per month or $59 per year. Enjoy!
Premium members, discover great routes on Strava.com and download them to your Garmin.
If you have a Garmin 800, 605, or 705, getting a GPX file on your device is easy. On any activity page you’re viewing, you’ll now see a “GPX Download” button located at the top-right corner of the activity’s map. Click this button to download the GPX file to your computer.
- Plug your Garmin device into your computer.
- Navigate to the Garmin drive on your computer and find the folder labeled “Garmin”. If you have a Garmin 800, inside the Garmin folder is a subfolder labeled “NewFiles”. If you have a Garmin Edge 705 or 605, the subfolder will be labeled “GPX”.
- Simply drop your downloaded GPX file into this folder and then safely disconnect your Garmin as you would any other USB device. (The method used to get the downloaded GPX file on your Garmin device will vary based on your computer setup, but in general, you can think of your Garmin as you would any other USB drive.)
Now when you turn on your Garmin Edge device, you should find the route under the “Courses” menu and you’re ready to go.
GPX files are tied to each athlete’s Privacy settings, therefore all activities available for export are stripped of any performance data upon download and respect Privacy Zones except if you’re downloading your own file. If you have Enhanced Privacy turned on, only those who you’ve approved as followers will be able to download your activities. If you don’t want anyone downloading a particular activity, we recommend you make that activity private.
If you aren’t already a Premium club member and want to check out some great new routes in 2013, upgrade for only $6 per month or $59 per year. Enjoy!
Premium members, get the most out of your heart rate monitor and train more intelligently! Now you can set your custom heart rate zones to quantify your suffering, monitor your training load, and dial into your workouts.
Set your custom zones by visiting the My Performance tab in Settings. Click on the Heart Rate Zone editor and select “Custom Heart Rate Zones”. Then, use the sliders to adjust the values between each of your training zones, click “Save” and you’re done.
Why use Custom Heart Zones? For one, your Suffer Score is at its most accurate when you use custom heart rate data. Within each training zone, subtle physiological effects take place to enhance your fitness, and thus the ability to monitor your intensity levels is critical to effective training. Whether you’re looking for energy efficiency on a recovery run, or red lining it up a climb, track your conditioning and your Suffer Score to help you hit that next goal.
If you are unsure about your personal training zones, we recommend a cardio assessment, otherwise there are tools, like target heart rate calculators, that have been developed to help athletes identify their personal heart rate training zones without that level of testing. The key is to experiment a little, and find the zones right for you.
If you aren’t already a Premium club member and want to get the most out of your workouts in 2013, upgrade for only $6 per month or $59 per year. Enjoy!
Innovation and experimentation are incredibly important to the Strava Team, so much so that we spend two full days each month working on our own projects and investigating new ideas. We call this coveted time a Strava Jam.
The output of a Strava Jam could be anything from a t-shirt or infographic design to a mobile or web feature. Sometimes we make smaller improvements to existing features and functionality, while other times we embrace big ideas that require more planning and testing before they’re ready for prime time. In either case, the experiments that emerge with the most potential and added value to the Strava experience are crowned X-Features.
With all that said, the entire Strava Team is excited to announce that X-Features are available to all users starting today. These experimental features are accessible from your Settings page and available for you to turn on and off, try out, and provide your feedback as they develop. Some things to keep in mind:
- X-Features are a little rough around the edges.
An X-Feature is a lot like the new guy in your cycle club. He’s wearing a different kit and still has a visor on his helmet. But you know that it’s only a matter of time before someone tears that visor off, gets him in a club kit, and makes the world right again. X-Features need a little more development, testing, and design love before we decide to graduate it to a full fledged feature.
- X-Features are unsupported.
No support vehicle, soigneurs, or energy bars at mile 13. X-Features are experimental and haven’t gone through the same product and development process as our other features. Please don’t contact the Support team if you experience problems. On the Settings page, you’ll see a link to give feedback to the respective X-Feature.
- X-Features are web-only right now.
Our team works on X-Features for our mobile apps too. Getting them into your hands isn’t as straightforward as on the web, however, so for now X-Features are web-only. We expect to have a release path for mobile X-Features in the near future.
- X-Features may one day grow up to become real Strava features.
X-Features aren’t meant to stay that way forever. They give us a way to share our ideas with you faster, but we may decide to graduate an X-Feature to a become a full-fledged free or Premium only feature, or we may decide to retire the functionality altogether. X-Features may come and go, but Strava is forever!
I hope you enjoy using X-Features as much as we have. There’s a lot more to come.
With the Cannondale Oktoberfest Challenge set to wrap up this Saturday, November 10, we thought you could use an extra bit of motivation to push through those last few hours. With that in mind we reached out to the man behind the challenge, Tim Johnson, for a bit of insight and inspiration. That was the goal, here are the results:
Strava: How’s it going? Where are you right now?
Tim: Finally home in Topsfield, Massachusetts, USA. That last trip kept going on and on and on…
Strava: What bike are you riding? Any tips for keeping a bike working well in rough weather?
Tim: I’m on my Cannondale SuperSix EVO right now. We left a couple SuperX cross bikes in Europe for the upcoming trip in December and my others are on the truck right now. Pushing the 53t instead of the 46t chainring!
Strava: Talk about preparing for ‘Cross season – what’s your training like? How is it different or similar to training for a road or mountain bike season?
Tim: Most of the prep for CX comes before the season starts. We travel and race so often that it’s very hard to make gains in training once the circus starts up. As opposed to a MTB race or even road race – we have to fit a Friday flight, course recon and 2 races into a weekend and then jump back on a plane Monday morning. Truly a busy schedule.
Strava: So 60 hours in 3 weeks is a lot! How does that break down for you this time of year?
Tim: 60 hours IS a lot…when we were planning for this Challenge I was thinking that the 60 hours would be a combination of on the bike work, running, and the unavoidable trainer workouts that come into play with bad weather. At any race day we’re doing almost 4 hours of ride time in some cases.
Strava: What else are you doing off the bike to make sure you’re successful on the bike?
Tim: Nutrition is important to keep it all going. We’re stripping our bodies of everything for that 1hr of high-intensity work, so it’s key to replace it or keep it topped up as best as you can. Bodywork (massage, PT and manual therapy) are called in because of the odd, repetitive motions that we’re doing with dismounts and remounts.
Strava: Any tips for Strava Challenge participants on how to maximize training time (and rack up the hours during the challenge)?
Tim: That’s a question for me to ask them…spinning through the discussion page always amazes me at the time and energy people have to put into their riding with work, family and other obligations. I’d say that the recreational or enthusiast type rider is the person whose brain needs to be picked!
Strava: Cross is known for harsh conditions, what are your favorite conditions to race in?
Tim: I like a nice mud race. It’s always a blast to get out there and be slip-sliding all around. This year has been a wet one so far. Some years we’re dry and dusty, but this year seems to be harking back to the days of old.
Strava: What are your thoughts on UCI Cyclocross World Championships being in US for the first time? Does it tip the scales to an American taking the top spot on the podium?
Tim: It’s an amazing opportunity and something that could really be a once a career event for US riders. Although I hope not. The course in Louisville is very typically American with tight corners, short transitions and the only real question mark is the weather. That time of year could have 60degree days or 15F and an ice-storm. Pretty dynamic and I hope that leaves us relaxed while the foreign riders have to do some real questioning of their equipment and course-knowledge – for once!
Strava: Let’s talk about Suffering. Why is Cross such a suffer-fest?
Tim: I was waiting to get that question…there are a few riders in the top-100 that have a suffer score that’s reasonably high but there are a few way, way back in the standings that will rocket to the top when we’re done with the Challenge. CX is inherently painful, it’s just wether or not you’re for it – or if you’re having so much fun that you’re completely distracted and don’t notice!
Strava: Ok, last one, what’s the highest suffer score you’ve ever had?
Tim: Uh, let me look…pretty high I’d say. I’ve had a few Epic’s…is there anything higher?
First bike? Dukes of Hazard
Current bike? Cannondale SuperX Disc
Favorite bike? Lemond Tete de Course or SuperSix EVO.
Dream bike? Call me crazy but I’ve been looking at those Beloved fender’d bike bikes…
Gels or bars? Rice cakes
Booties or no booties? Booties
Climbing or descending? Climbing
Embrocation or leg warmers? Embro
Fenders in the rain? Amen
CO2 or frame pump? Frame Pump!!
Tubes or tubulars? Both…
Dream ride? Great Ocean Road (w/no traffic) or credit card touring through Central Europe
Dream meal? Since I missed the tasting menu at Il Bulli, I’ll have to make do with a slice walking the streets of Manhattan.
Dream date? Busy later, Jordan? (Who’s Jordan you ask, http://app.strava.com/athletes/30)
The new activity feed is here! We are so excited to share it with you.
This new feed has been cooking for a bit – research, concept testing, beta testing, an early roll-out to Premium users – and now we get to unveil it for everyone. We definitely do understand that your first reaction might be, “Nooooooooo! Give me back my old feed.” Change can take a little while to get used to. So use it for a few days, let it sink in, and let us know what you think. We read every word of feedback.
To help you navigate this new world, here’s a summary of what we did and why we did it.
Grouped feed entries by day: feed entries are now grouped by day, making them easier to scan with date headers at the top of the feed.
Organized activities: the biggest change is a new way of displaying different types of activities. To help with scanning the new feed, we’ve bucketed activities into three categories.
- Interesting – activities that have a achieved a certain distance, elevation, a certain number of achievements, or a lot of social activity include a map and a little more detail.
- Group activities – I think this is the coolest part of the new Feed. Group activities receive a wide-format map treatment and show all participants in the group activity together.
- Less-noteworthy – activities that are very short, like commutes, take up less space and have no thumbnail map.
Grouped Challenges: when friends join a challenge or reach a particular challenge milestone, you’ll see all of those entries grouped together instead of similar/duplicate entries clogging your feed.
Kudos, Comments, and Achievements: note that you can click the Kudos, Comments, or Achievement icons in feed entries to pop open a dialog with more information about who gave kudos, all of the achievements for that activity, and more.
More views of the Feed: as with the old feed, you can view your followers’ activities or just your activities in the new feed, but we’ve also added the ability to view the activities of individual clubs of which you’re a member. Just click the drop-down menu at the top of the Feed to choose your view.
There’s a lot more work planned for the Activity Feed in the future: more ways of organizing information and new Dashboard widgets, as well as making the feed smarter and faster.
As always, let us know what you think! Try it out and share your feedback here.
Want to keep up with all things Strava Run? Check out our new Facebook page, where we’ll be announcing Run Challenges and updates, new features and releases, and highlights and events from the Strava Run community.
Our current Facebook page will be renamed Strava Cycling and will focus on all things Ride. We’ll keep you posted on exciting things happening behind the scenes at Strava on both pages so you don’t have to worry about missing out.
Multisport athlete? Go ahead and like both pages to ensure you’re staying on top of all that Strava has to offer.
Have you joined Cannondale’s Oktoberfest with Tim Johnson Challenge? Are you wondering how in the world you’re possibly going to get all those hours in over the next three weeks?
Tim took a second between races to share a few CX-themed tips for you:
- CX season is all about using the fitness you’ve built during the spring and summer the right way – make it last! If intervals aren’t your thing then don’t sweat it. Bail on the workout and go cruise into (and through) your local trails. CX bikes are meant to be ridden all over.
- Bring a real pump (not just CO2′s). You want to have high pressure for the road on a CX bike, but also may want to let some air out for the dirt/gravel/grass/mud you know you’re going to encounter. It only takes a second and can be the difference between liking it and loving it.
- Looking for an extra chunk of time before the time change? Extend your commuting route to include the path/trail/park/dirt road that MIGHT bring you back out at that road; You know, that road…the one you want to be on to get home… eventually.
- The difference between a CX bike and a road bike is this: a road bike is made for speed and distance. A CX bike is made for speed and discovery. Discovery of a place, a mindset or a pain level! Don’t let me scare you!
We’ve had some solid rides already over the weekend, with over 15,000 hours already logged! What’s your plan for getting the hours in? Cramming some big rides on the weekends? Upping the number of rides per week? Both? Let us know your plans in the comments below!
Your Feed now shows the runs, rides, and workouts of those you follow. With one tap, you can check out your friends’ latest activity details. And one more tap lets you comment on their performance and motivate them with kudos. Toggle from the “Following” to “Me” tab to see your latest activities.
Find athletes to follow directly from the iPhone app too. Go to your Profile to search for friends manually or view Strava athletes who are on Facebook. You can also manage your followers, as well as your Enhanced Privacy Mode settings from Strava.com, and your preferences will sync with your iPhone. Stay tuned – new social features for Android coming this winter!
Please note that due to Apple’s new system requirements, Strava supports iOS 4.3 and higher on iPhone 3GS, 4, 4S, and 5, but not iPhone 3.