Thought I would share this basic method of 'testing' I am working on getting all athletes doing on some level, from FaCt Testing with Steve using Gas analysis, lactate, HR, and power all the way down to using simple spin bikes going 1 'mark' on the thumb shifter at each stage.
Some Ramp numbers for an athlete training at Home with Power/HR ... easy way to keep us both honest
METHOD:
- Get on a trainer, standardize Tire Pressure, Trainer tension etc. to help reliability
- Ramp 10-30w every 3min (or 1-2km/hr a minute with a rear wheel speed sensor)
- We stop at 80% Max Heart Rate or before 8/10 RPE (under Lactate Balance Point)
- Use gears to keep RPM as tight as possible.
RESULTS (25w rate starting at 75watts each time )
Nov 27 2010
107bpm (75w) / 117bpm / 129bpm / 141bpm / 153bpm (200w)
* avg RPM 82rpm
Dec 26 2011
102bpm (75w) / 112/ 122bpm / 132 bpm / 142bpm / 151 bpm (200w)
* avg RPM 85rpm
Jan 18 2011
90bpm (75w)/ 100bpm/109 bpm/ 121bpm/127bpm/ 139bpm / 148 bpm / 153 bpm (250w)
* avg RPM 90RPM
DISCUSSION
This athlete was coming back after some time off and was a good athlete prior to the time off, so this N=1 Case study is a little generous in the amount of improvement we see. That said it is a great demonstration of why doing a ramp test periodically and with some controls will help you see if your training and recovery strategies are giving you positive results. This athlete has seen 2 extra stages at the top of the test and also a rise in cadence. Give it a try and let me know how it works !
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