Mike, Orion and Jon-
My thanks goes to you three for stepping up to the challenge! Your
progress will be tracked, blogged, promoted and published on several
Blogs, Facebook, other social sites and in a future power training
book. Thank you for your time, energy and willingness to participate.
Meet one another virtually...you will obviously meet each other next
week at our first official workout on Wednesday, January 21st, 5:30 at
B&L. I will email you before next Wednesday to remind you and give you
insight into that workout.
This weekend, you will perform the Power Profile Test (PPT) which will
establish a baseline profile of your current fitness level. You will
repeat this test, ideally under the same conditions, at the 1/2 way
point of our 6-week program and again at the end of the program to track
gains in your fitness and power.
Please pay close attention to the following points and email me if you
have any questions:
1. This test is to be performed only if you are properly rested and
hydrated. Postpone this test by a day or two if you are unusually
fatigued and/or dehydrated. Please keep track of your morning
heart rate and be sure it is within 5-7 points of what you have
tracked every morning. If your HR is more than 7 BPM over your
normal, you are tired, fighting something, dehydrated,
over-stressed and should avoid doing the test that day because not
only will you further tax your body but your results will be off.
So, do not perform this test if you are tired.
2. I would prefer for you to complete this test on the trainer, with
a fan in front of you with adequate food and drink nearby. Doing
this test on the trainer will help avoid any of the
distractions/interruptions that occur out on the road.
3. It is important to duplicate, as much as possible, the
environmental, physical and emotional variables around this test.
Meaning, please try and complete future tests at the same time of
day, under the same environmental conditions and with the same
emotional approach as the first.
4. This test gets harder as it goes on; avoid starting out to hard as
you it will be likely that you will blow up at the end!
5. There is an optional longer, 10min interval in the test. This is
an optional interval and you are not required to do it. However,
if you choose to take it on, you must do it on both future tests.
Again, to duplicate this test by as much as possible.
6. Please keep in mind that this is just a workout designed to give a
snapshot of your current power profile. Be true to the workout
and to yourself; meaning no one is judging you or your power! Do
the workout honestly, be relaxed and have fun with it.
7. Most importantly, please download and email me your files rather
by or before next Monday so I can have your personalized power
workouts ready for our time together on Wednesday.
You may choose, if you wish, to hook up together and find a location to
complete this workout together. Unfortunately I will be in OC for an
event over the weekend, else I would have offered my garage for the
undertaking.
Please email me any time with any questions you may have regarding the PPT.
Specifics of the test are as follows:
*POWER PROFILE TEST*
Purpose: establish baseline power, heart rate and cadence
efficiency. Provides basis for tracking fitness and assessing
training program based on results.
Testing is done when the athlete is properly rested and is
highly motivated for the test. Track test results into an Excel
spreadsheet for future comparison.
NOTE: Testing should not be done if the athlete is tired (pay
attention to morning heart rate and mood). This test gets
harder towards the end, so make
sure and be prepared mentally and organizationally (have plenty
of food and drink with you, fan, towel, music, etc.).
It is highly preferred for this this test to be done on the
trainer to avoid interference. Be sure to have a fan, towel,
plenty of water and a couple of
energy gels with you.
Duration: about 120 minutes
Interval: monthly
Specifics:
1. 20 min warm up at no more than 55% Lactate Threshold
(LT) power or heart rate and cadence no less than 95 RPM,
followed by the below OPENERS. If you don't know your LT power
or heart rate, use race pace as your rate of perceived effort
(RPE) any time you see LT. On a scale of 1-10 with 10 being the
hardest you can ride, 55% of that perceived effort should be no
harder than a 5.5:
a. 2 Min. @ LT with 2 Min. rest
b. 5 Min @ LT with 5 Min. rest
c. 3 X 1 Min. efforts of at least 100 RPM with 1 min.
rest in between with a 3 Min. rest after the last one
2. 5 min all out (ride by instinct; don't pay attention to
cadence, power, HR, speed, etc.) followed by 10 min easy
3. 3 X 30 second sprints all out, again ride by instinct
with 3 min rest in between.
4. 3 X 1 min all out, ride by instinct, with 5 min rest in
between
5. OPTIONAL: 10min solid effort. Again, don't pay attention
to HR, power, cadence or any numbers. Just ride as steady and
hard as you can...ride on instinct without any judgment or
angst. Just ride honest and hard.
15-20 minute cool down.
You are done! Reach back and pad yourself on the back for a job
well done!
--
*=================================*
*-Kam Zardouzian*
Capo Forma
Marketing Strategist
Cycling & Multi-Sport Coach
Join me @: LinkedIn <http://www.linkedin.com/in/kzardouzian> | Plaxo
<http://kammer.myplaxo.com/> |The Cycling Network
<http://raceplan.ning.com/> | Twitter <https://twitter.com/4kammer> |
Facebook <http://www.facebook.com/profile.php?id=1025680115>
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