This week, we are going to determine just how effective this last block of training really was. If you are new, this a chance to establish a Critical Power and Anaerobic Capacity baseline. You will be performing a three minute, eight minute, and thirteen minute test over two separate days. On Monday and Tuesday, we will be performing the 13 minute critical power test, and on Wednesday and Thursday, we will be performing the, eight minute and three minute tests. The goal here is to make sure that the tests are performed as hard as you possibly can perform them. You are trying to generate as much power as possible over those periods of time. These will be performed on a 2% slope, and they will be self – paced. This is what you will see on your screen during the tests.
If you have never done power testing before - Getting a power testing session under your belt is especially important for you as we will finally be able to get your accurate Critical Power (CP), and find out where you are performance-wise, so we can measure your progress going forward. We will walk you through it and explain everything. Your goal is to get the experience of your first power testing session and practice pacing, smoothness and using your gears and cadence to generate power over the duration you are testing.
For those who have tested before- this is a chance to try and beat previous records and measure progress.
Pacing Strategies. We experimented with different ways to attempt to get the highest average power. In the past I have advocated that you start a little bit easier, and should try finish strong.
The goal for these tests will be to maintain an even power out. I will be giving you each a goal, based on your numbers during last week’s 3 and 8 minute Pre-Test intervals, and other data from the PerfPro analyzer software. You will attempt to find a power output you can maintain without having to slow down for most of the test interval. The graph will look flat for a longer period of time. In the last 90 seconds, you will start to push it. Your power should continue to ramp up during this time until the end of the effort, when you should feel like you are unable to go much harder. Again - LEAVE WITH NOTHING LEFT!!!
Here is an image to show you what I mean… Pay attention to the Red Line. This is an Exponentially Weighted Moving Average, and it shows you your "Real Time" metabolic effort in watts.
Focus this week on maintaining a STEADY POWER OUTPUT for most of the test, following the wattage goal set for you by Coach Wharton. Then, with roughly 90 seconds to go, up the cadence, up the power, and shift to get as much out of your system as possible! It’s literally “CRITICAL” that you do so! It is, after all, a “Critical Power” test!
We have to get EVERY KILOJOULE of energy out of you, in order to get a good value. The more information we get, the better we can gauge progress, and capacity. We want your weekend rides to be more enjoyable, and will do everything we can to help you continue to improve your fitness and cycling knowledge, through the studio, software, and testing.
Here are some cool things we will know about you as a cyclist at the end of your power testing session.
· Your Critical Power Number (CP, or FTP) – This is the number on your display. It is individual to you and determines how much load you get during your workout.
· Your Power Duration Curve - This will reveal to us an accurate estimate of how much power you can produce during different durations. For example, how much power you produce if you were to go as hard as you can for 2 minutes, or 4 minutes, or 10 minutes, or 50 minutes, without actually having to do a max effort for that duration.
· Your W prime - This gives the coaches at CCD a better idea of what your capacity is to do shorter, harder intervals above CP, and recover from them.
I would wish you Good Luck, but you don’t need it!
- KNOWLEDGE... and
- GOALS to GUIDE YOU!
See you at the studio!
PS – Be fed, hydrated, rested, and lightly salted before class. Hydration makes a HUGE difference!!