Bike Tests

As some of you might have read in one of my posts, I was recommending that Josh or Jake do an aerobic TT from time to time to see where he's at. In addition to that kind of testing, I'll likely be using these tests as well for my crew with power. Thought that I'd share.

Before you ask about the aerobic TTs -- warm-up then 20-60 mins at AeT HR (or AeT+10) -- note average watts.

STEP TEST NOTE -- strong cyclists will start at 150 and step by 25, elite could start at 175 and step by 25. Me, I'd probably start at 150 to see my curve better. I'd lactate test at the end of steps if I was administering but it's not required. The main training effect that we want to see is lower HR per wattage.

There are many possible tests -- I like these because I have a good range of experience interpreting this data in a manner that's useful "in the field".

Frequent Forum readers will see -- #1 is Friel-type test, #2 is Hellemans-type test

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Test One -- 30 min best average TT for power

Warm up with 20-30 mins of easy cycling

At the end of the w/u include some accelerations that elevate the HR without large lactate accumulation

30 min best average TT for high possible average power

I'd like you to start at XXX-XXX for the first six minutes -- after that, go at a solid threshold effort

I'd like you to note your average heart rate for the final 20 minutes of the test

The last ten minutes of the test should be a hard to very hard effort, we want an even threshold power output

We start easy because if you blow then the test results are less valid. Also, it's easier for you to improve next time!

Water, fan, towel -- all OK, make yourself comfortable on the trainer

Test Two -- Aerobic to Anaerobic Step Test

Ride TEN minutes at 100 watts, note HR at the 5 and 10 minute mark

Then increase watts by 20 per step (120, 140, 160, 180...)

Step duration is FOUR minutes

Go until you are unable to hold the wattage, note max HR and where you blow

At TWO and FOUR minute mark of each step note HR and RPE marks out of five

Use "normal" cadence

Water, fan, towel -- all OK, make yourself comfortable on the trainer

RPE

1 == easy

2 == steady, aerobic threshold

3 == moderately hard

4 == hard, lactate threshold

5 == very hard, at or close to max

I'd like you to read two articles before the test...
www.byrn.org/aet_coach.htm
www.coachgordo.com/cgi-bin/config.pl?read=40111

On the step test -- two important points for you to "feel" are aerobic and anaerobic threshold. Don't worry about it too much -- it's doesn't need to be exact. But I'd like you to get the general physiological sensations that I talk about in my articles. AeT is a critical reference point for my method of training.

gordo