GSAstuto
Maximum Pace
- Oct 11, 2009
- 974
- 253
I've got several PowerBeam Trainers and PowerTap Wheels available at my shop. I'm thinking about doing a monthly (or could be weekly) test session. Format would be very informal and we could choose among several protocols. Probably the simplest (and shortest) is Conconi style deflection test. Here's how it works:
1) Warm up for 10-20 min.
2) We want to measure heartrate incrementally as we increase power in stages
3) Start at low power and smooth cadence around 80-90rpm - I usually start at about 100w effort.
4) Then the rider bumps up the power reading by 20watts for 3minutes each time. Either by shifting higher (more spin) or increasing resistance, or both.
5) We keep bumping this up until finally you can't hold the power @ given rpm for the full 3minutes.
6) Then just to make sure, allow a short recovery and bring it up to that last value once again.
7) The whole test takes less than an hour and will give you a fairly decent benchmark of your AT and let you guestimate a working FTP.
Even if you don't ride with a powermeter or other powerdata tool, this gives you a way to put some numbers to the 'feeling' when you are out riding or training. It's also a good way to sneak in some winter intervals when you really don't feel like braving the chill. Having a few people at the same time helps motivation and makes this kind of fun gathering.
This is a strenuous exercise. If you are not comfortable with pushing yourself close to your maximum heart rate, or are limited by a medical condition then please let me know! It is NOT a competition, but merely a scaled power test to give YOU and idea of your power potential with respect to your heart rate.
Location: ASTUTO CONTINENTAL
Address: 港区赤坂4-9-19赤坂T.O.ビル1,2F, Minato-ku, Tokyo, Japan 107-0052
Time: 1800 - 2100
Cost: FREE
1) Warm up for 10-20 min.
2) We want to measure heartrate incrementally as we increase power in stages
3) Start at low power and smooth cadence around 80-90rpm - I usually start at about 100w effort.
4) Then the rider bumps up the power reading by 20watts for 3minutes each time. Either by shifting higher (more spin) or increasing resistance, or both.
5) We keep bumping this up until finally you can't hold the power @ given rpm for the full 3minutes.
6) Then just to make sure, allow a short recovery and bring it up to that last value once again.
7) The whole test takes less than an hour and will give you a fairly decent benchmark of your AT and let you guestimate a working FTP.
Even if you don't ride with a powermeter or other powerdata tool, this gives you a way to put some numbers to the 'feeling' when you are out riding or training. It's also a good way to sneak in some winter intervals when you really don't feel like braving the chill. Having a few people at the same time helps motivation and makes this kind of fun gathering.
This is a strenuous exercise. If you are not comfortable with pushing yourself close to your maximum heart rate, or are limited by a medical condition then please let me know! It is NOT a competition, but merely a scaled power test to give YOU and idea of your power potential with respect to your heart rate.
Location: ASTUTO CONTINENTAL
Address: 港区赤坂4-9-19赤坂T.O.ビル1,2F, Minato-ku, Tokyo, Japan 107-0052
Time: 1800 - 2100
Cost: FREE
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