Power training Virgin

[SwissVan]

 

Being a complete novice at training with power I need some help from the Power Guru's on the hub on how to establish my training zones for the next 2-3 months while doing some winter training on my IDT (Cylco Ops Pro PT300) which is equipped with a power tap and records all training data which can be downloaded.<?:namespace prefix = o ns = "urn:schemas-microsoft-com:office:office" />

 

Basically what I am wondering is:

 

1. What kind of test to do (TT? How long a TT 20 / 30 / 60 minutes) and how to go about the test.

2. How to interpret the above data to set up training zones.

 

Suggestions or links to a site that has simple instructions regarding the above would be greatly appreciated.

Thanks

SV

 

[Dr. Seuss]

 

contact Bikemax

 

it will be well worth it if you take out even just a one month contract with him to explain how to use the PT and help you with the FTP tests and zones.

[Guest Michelle]

Swissvan: A cheaper option would be to buy Training Peaks.  Do a 30-minute TT, take your average power over the last 20-minutes & enter that as your Threshold power into Training Peaks, which will calculate your zones for you

[Guest Michelle]

Here's details on how to do the 30-minute test -> http://www2.trainingbible.com/pdf/The_30Minute_Test.pdf

 

... and some other interesting articles -> http://www2.trainingbible.com/resources.aspx

[bruce]

Hey Swiss,

 

There are a number of ways to establish your FTP.  Initially though I would recommend doing a 20min TT on the road as follows:

 

10min warmup - endurance pace

5min hard effort - 85% - 90% max HR if this is your first time

10min endurance pace

20min TT - @ Lactate Threshold HR if this is your first time.  Do not start too hard, all out effort in the last 5 minutes.

 

Then, your FTP would be calculated as 95% of your average power in the 20min TT.

[SwissVan]

Hey Swiss' date='

 

There are a number of ways to establish your FTP.  Initially though I would recommend doing a 20min TT on the road as follows:

 

10min warmup - endurance pace

5min hard effort - 85% - 90% max HR if this is your first time

10min endurance pace

20min TT - @ Lactate Threshold HR if this is your first time.  Do not start too hard, all out effort in the last 5 minutes.

 

Then, your FTP would be calculated as 95% of your average power in the 20min TT.

[/quote']

 

First off Thanks Michelle for the info supplied.

 

Bruce, sounds good, albeit I will be doing it on my IDT (Cyclops PT 300) and not on the road as I dont have PT on the roadbike.....yet.

 

I will try your suggestions later this week

 

 

[bruce]

Can do the same on the indoor, but take into account that most people don't produce the same power indoors as they do outdoors, so this would essentially be your indoor FTP.

[SwissVan]

 

Thats fine Bruce - I dont like the cold / wet so will be training mostly in doors for the next few months I imagine...

Thx

[bruce]

You can get really good quality workouts indoors, and work at raising your FTP.

[SwissVan]

 

Yep and at least the conditions remain constant... no wind, traffic, roadwork?s or idiots in cars to interfere.

Nervously looking forward to this test been a long time....

 

BTW on my power tap thin(gy) I believe the recording interval can be set, would it be better to set it to record at a slightly longer interval (say every 10 or 15 seconds)or the shortest possible interval.

Off hand i cannot think what the recording interval options are, something along the lines of 1s, 5s, 15s.. I know polar HRM's use 5s, 15s....

 

 

[Guest Michelle]

Swissvan: I'd go for 1 second.  I reckon it would be more accurate that way.  The recording time will be shorter though.  So as long as you download your data after every ride you should be fine. 

[SwissVan]

Swissvan: I'd go for 1 second.  I reckon it would be more accurate that way.  The recording time will be shorter though.  So as long as you download your data after every ride you should be fine. 

 

Reason I was asking was cause when viewing the graph the power line is up and down all over the place, now perhaps I dont have the smoothest pedaling technique but I thought that if I changed it to every 10 seconds or so it would be a slightly smoother line...?

 

 

 

 

[bruce]

Swiss, as Michelle says, record at the highest resolution you can i.e. 1 sec.

There is a smoothing capability in WKO+ when you view the graph - you can smooth it to any amount you want to take away the sharp peaks and troughs.