Planning Training and Testing

Currently I am experimenting with CP tests and/or max power X duration from Cycling Peaks. Charlie Walsh does something similar and I am trying his method of using peak power for set durations and basing various efforts based on a percentage of the peak power.

My 5min peak power is 297watts. This is from Cycling Peaks and is either the result of a hard race or hilly training ride. It could also come from a 5min all out effort.Charlie uses a 84% of peak for first week, 87% for 2nd and 90% for 3rd week. In the fourth unloading week you go back to 84% and I also cut the volume of efforts by half.

ie.

week 1 4 X 5min @ 249watts
week 2 4 X 5min @ 258watts
week 3 4 X 5min @ 267watts
week 4 2 X 5min @ 249watts

or

30sec max power is 350watts

week 1 4 X 2min @ 294watts
week 2 4 X 2min @ 304watts
week 3 4 X 2min @ 315watts
week 4 2 X 2min @ 294watts

Been through one mesocycle so far and it's amazing how precise this method this is and by the final effort I am totally spent.

If I get a good ride on the hills or a race on the weekend I expect to see my max increase otherwise I would need to do specific tests.A similar approach can be used on the track where pursuiters and Kilo riders do all out time trials and training efforts can be based on a percentage of this by adding time to goal lap times.

>>Quote:
>>Originally Posted by RapDaddyo
>>I think testing and training goals can be different.

It has been suggested that lab tests done to measure improvement be done with the rider in a well rested (tapered, peaked) state while testing to determine training zones (power or HR) be done without rest to get a more accurate picture.

In my comeback to riding and racing my 2nd ride in 5 years was a lactate threshold/VO2max test I came up with aerobic threshold and anaerobic threshold HR zones of 160-180bpm. For a couple of months it was no problem rolling along at 160bpm and I was riding hills at 180HR with no major problems.3 months later I was tested again and the test was 2 days after my first race in 7 years. Although my power at various levels was up by 30% my HR zones dropped to 142-162bpm. I had noticed for the 4 weeks before the test that I was finding it harder to maintain 160HR.

Now I train by power and essentially do a "test" every time I race or do a hard hilly ride and wonder if it's a waste to do any further lab tests when I can see at the end of each ride whether I am improving or not.I know I have been pushing the limits when on a hilly ride on the weekend I went up a climb that I normally ride at 260watts at only 201watts. Interesting to note that I felt a cold coming on the next day and decided to rest and instead of falling into my usual trap of training through and getting sick for 1-2 weeks, a couple of days later am back into normal training. It's nice to be that precise with my own training and with the people I coach.

Hamish