TESTING: LT BIKE
3.04.2009
Four days into my recovery week we decided it was a good time for an LT test on the bike. It’s been several months since my out-of training test last November. Over the last 12 weeks I have completed my annual Stationary Trainer Series. It’s time to re-adjust training zones and mark progress. EPC coach Cary Kinross-Wright was administering the test (I get to return the favor next week!)
The testing protocol we use at EPC is a ramped power test, taking blood samples every 3 minutes, as HR stabilizes to 25 watt increases. We begin the test at a casual 100 watts and build from there. For my test we choose to build by 50 watts up to 200w, and then continue at the 25 watt increments until I can no longer pedal. In my case this was 23 minutes later at 325 watts, HR 181 bpm, blood lactate levels at 10.1 mmol/L. Here are the results:
Overall I am satisfied with my progress thus far. Compared to November, I increased my power at LT by 7.5% from 270w to 290w. I also managed to gain about 4 pounds of muscle (mostly upperbody), while keeping body fat in the same 5-6% range (caliper measurement). This works out to a change in watts per kilo at LT from 4.3 w/kg to 4.4 w/kg.
Next up in training will be adding a second long bike day per week to further challenge my endurance before moving into my Race Prep phase that will empasize much more work at LT. With any luck (and some careful planning) I will hope to see another 4-6% increase in power before I begin to peak for my A races mid-summer.
What do you think, sound like a plan?
CW
solid. 4lbs of muscle? you probably can’t keep the ladies off you! welcome to the gun show!!!
looking forward to seeing you kill it this year! keep it up… the good work and blogging.