This morning, I completed my first bike test of the 2013-2014 training season! I was a little concerned about how I would do because I have not tested since July which was when I was in peak condition! Basically since October, I have not been doing real bike workouts, just easy endurance work. In July, when I tested, my FTP (functional threshold power) was 164 watts. My goal for this test was to get close to that, but I doubted that I would exceed that given I haven’t been doing hard workouts.
My friend who I’ve been biking with the last two months also did the test with me. This was her first ever bike test, so she had the blessing of not knowing what to expect. Me? I knew it would be torture I told her “if you’re not in agony, you’re not doing the test right.” Those of you who are unfamiliar with how I do my bike tests, it consists of 30 minutes of biking as hard as you can without dying. During that 30 minutes, we monitor my power output, cadence, and heart rate. After the test is over, we use those averages to figure out my training and racing “zones”.
Since I was afraid my fitness was not the same as it was in July, I started out the test at 150 watts, then increased it after 10 minutes. I figured this conservative approach would be wise since I didn’t really know how hard I could work. After 10 minutes, I increased it to 170 watts, and was able to hold that and bring it up to 190 toward the end! When I finished, we calculated my FTP was 168 watts! Now, that was only 4 watts higher than July, but I felt like that was a pretty good number to “start” my training with this year since it is higher than when I “ended” my training last year!
When it’s all said and done, John puts all of my data into an excel file to figure out my zones. Here is a picture of what part of it looks like. If you’re interested in how John figures out these zones, feel free to comment or contact us and we can help you out! I’ll be doing my swim and run tests next week while we are in Washington so I’ll let you know how those go.
|Hannah||Zone 1||Zone 2||Zone 3||Zone 4||Zone 5||Zone 5b|
|Swim Heart Rate|
|Swim Pace Zone|
|Bike Heart Rate||145||159||166||177||183||190|
|Bike Power Zone||92||124||150||175||185||202|
|Run Heart Rate|
|Run Pace Zone|
My friend who I did the test with is a beast!!! She ended up with an FTP of 160 watts! Not bad for her first time! Essentially her’s and my training zones will be identical for this next four weeks of training since our FTPs were so close. Even though I expect her to completely show me up as we get into training, I’m excited to have someone train with me who will push me to be better! I’m really looking forward to what is ahead this year!