Saturday 17th December Session
Session:
Monthly Test Protocol
|
Time |
Description |
%FTP |
%FTHR |
|
|
Warm-up |
30 min |
Easy @ 90 – 110rpm |
55-75 |
70-83 |
|
3×1 min (1 min reco) |
Fast @ 100+rpm |
<80 |
<90 |
|
|
5 min |
Easy @ 90 – 110rpm |
<60 |
<67 |
|
|
Session |
5 min |
MAX-EFFORT |
MAX |
MAX |
|
15 min |
Easy @ 90 – 110rpm |
55-75 |
70-83 |
|
|
2 x 1min (5min reco) |
MAX- EFFORT |
MAX |
MAX |
|
|
10 min |
Easy @ 90 – 110rpm |
55-75 |
70-83 |
|
|
3 x 20 sec (3 min reco) |
MAX-EFFORT |
MAX |
MAX |
|
|
15 |
Easy @ 90 – 110rpm |
55-75 |
70-83 |
|
|
20 min |
TT TEST |
MAX |
MAX |
|
|
Warm-dwn |
15 min |
Easy and Spin Light |
55-75 |
70-83 |
The monthly test should be carried out on the second session back after a recovery week on each and every block. It should be carried out in the same location and each test should mimic each and every other test as close as possible. The whole idea of this is to identify whether or not improvements have taken place within the previous block. If they haven’t you should get “Fatigue Profiled” to find out what’s wrong, dump your coach or more to the point get the finger out and start suffering whilst training.
Where MAX-EFFORT is indicated in the “Description” be sure your effort is gauged so that you complete the whole effort without failure before it’s duration has been completed i.e. don’t blow up 3 mins into the 5 min or 10 min into the 20 min TT Test.
Don’t forget to hit the interval marker button for each and every task if your using Power. The same can be done for Heart Rate on the like of the polar units. The HR Test is not great as wind conditions can seriously alter either mileage or pace as you referenced point to HR so it’s up to the individual what they use. Power will always be power and will be referenced to Heart Rate.
If you complete this test and want your session profiled send it onto us at sportsexerciseengineering@gmail.com and we will return your profile ability which will enable you to target your weakness’.
Remember: “Mindless miles means missed moments……Mmmmm!”
Sunday 18th December Session
Session: Long Endurance Ride
Duration: 300 minutes
|
Time |
Description |
%FTP |
%FTHR |
|
|
Warm-up |
30min |
Easy @ 90 – 110rpm |
55-75 |
70-83 |
|
Session |
|
|
|
|
|
255 |
Endurance
|
75
|
78 |
|
|
|
|
|
|
|
|
Warm-dwn |
15min |
Easy and Spin Light |
55-75 |
70-83 |
A long hard day in the saddle just before the Christmas break. Their will be no sessions posted next week. It is important that the Testing session be done for training parameters to be set after the christmas break. PS Don’t get the “knock” on the sunday spin. Merry Christmas to you all. Next session posting will for the weekend of the 31st December and the 1st of January.
%FTP means Percentage of Functional Threshold power FTHR means Percentage of Functional Threshold Heart Rate
Next week I will add another two sessions and your feedback is greatly appreciated.
The Athlete Clinic 
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