We are approaching the second HyperPower Protocol© (HPP) workout on Wednesday at B&L Bike and Sport. Last week’s session went as smoothly as expected and all four volunteer athletes (Mike, Orion, Jon and Stan) did wonderfully. All four athletes use PowerTap by Saris Cycling and also used the CycleOps fluid trainer. Very much a coincidence! Stan is borrowing a PowerTap wireless unit from a friend, Orion is using my trainer and Jon got to borrow one of the fluid trainers from B&L.
I kept their target power zones on the conservative side for this first workout but it was still challenging for them and they did well to adapt to the unknown. They have all sent me their power files and I have completed some high-level analysis using CyclingPeaks Software. I used Stan’s file as an example to show how I go about analyzing a power file in the last post. I will continue to rotate through each athlete by rotating through their files for all future posts. You can see Stan’s analysis at this link: http://raceplan.ning.com/profiles/blogs/some-initial-analysis-of
Based on the feedback I have received so far, I feel the need to say something about the value of analysis of these session power files. Here is the story, told as clearly as I can. The real value of analysis in power files for the HPP comes from not the Wednesday interval workout, but from the Power Profile Test (PPT) benchmark workouts that each athlete will perform before we start training, at the halfway point and again at the end of the protocol in six weeks.
1. The baseline: The PPT will establish the baseline of fitness: how fit is the athlete right now using a series of challenging intervals.
2. The halfway marker: The PPT is performed again at the halfway point to gauge how the athlete is responding. The main question I will look to answer is whether each athlete’s power zones are on target, too high or too low, and by how much?
3. The final goal: The PPT is once again completed at the end of the protocol to help measure gains made from before we embarked on the protocol as well as at the halfway point.
For the second workout, since I started each athlete conservatively, we can afford to increase their target power zones by between 15-20 percent!
Our second Wednesday workout will consist of the following:
· Warm up: 10min general spin
· Openers:
o 2min all out, 2min recovery
o 3X 30sec all out, 30 sec recovery
o 2min spin
o 3X 1min @ LT, 1min recovery
o 5min spin
· Main set #1: 5min worth of 15sec on/off @ 150% LT
· Rest
· Main set #2: 25min worth of 15sec on/off @ 100%-125% LT
· Rest
· Main set #3: 7.5min worth of 15sec on/off at 200% LT
· Cool down
Each athlete has their own specific power zones to follow, which you can see and follow using Google Docs: http://spreadsheets.google.com/pub?key=pSz8qle8MBKBw4r1GX4Xqag
To see all the workouts, visit this post: http://raceplan.ning.com/profiles/blogs/hyper-power-protocol-test
See this link to access all the HyperPower Protocol posts, pictures and video: http://raceplan.ning.com/profiles/blog/list?tag=hyperpower
You can also find us on Facebook at this link: http://www.facebook.com/home.php?ref=home#/group.php?gid=49709292186
Check back to see photos, video and more analysis of these brave athletes as they tackle the HPP!
As always, comments welcome.
Kam
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