Be careful not to go to hard in the beginning. This should be your hardest pace that you can sustain for the full 20 minutes. Ride a 20 minute time trial at a strong and steady pace. You should have just a bit left in the tank to kick it at the end. Go hard, but not so hard that you die before the end. Ride for 20 minutes at a easy to moderate (endurance) pace (up to lower zone 3).ģ x 1 minutes at 100 RPM’s with 1 minute recovery.ĥ minutes at “all out” pace. You can let it run through this entire ride and then extract the 20 minute time trial portion from the graph that you use within whatever software you upload your file to (e.g. You do not have to reset your Computrainer (or other power device). Ironman Florida Course, Long.3dc, or other very flat course). Set your Computrainer up to ride on a flat course (e.g. The protocol for this test has been adapted from Allen and Cogan’s “Training and Racing with a Power Meter”. This test can easily be performed on your own. One of the key performance indicators that you’ll need to determine is your Functional Threshold Power. If you train with a Computrainer (or other power measuring device), you’ll want to use that device as a tool for improved performance, not just to provide some nice numbers to look at (“ooh, I just rode at 15 watts more than I did last week!).
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