I guess I need some hand holding. Bike Test
I am planning on doing my ride tonight after work on the trainer.
I want to make sure I do it right. I'll be using a Garmin Forerunner 305 with heart rate monitor.
My understanding is that I warm up, etc and then go all out for 40 minutes? I'm guessing I need to reset my Garmin and then go all out for 40 min then look at the heart rate data?
Sorry for the obvious newbie question.
E
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Comments
No...the protocol here is a warmup and then a 1x20 -- 2 min spinning for recovery -- and another 1x20. Don't press the lap button or anything...just do that whole set and dump it into WKO for your power readings.
pacing is critical unless you want to vomit at 10 minutes of the 2nd 20 minute set. The goal is to pace it so that you hit the stop button on your monitor and then immediately fall off your bike into a pond of sweat...and then vomit on yourself. Although if you vomit while you fall off your bike and then land in that...we'll accept that as well.
If you can't do that...you have to keep doing the test until you do. The ultimate in puke sets!!!
Hi Eric!
Never apologize for asking! Essentially, that's it in a nutshell. I'm sure you know you do not want to be red-lining your HR 5' into the 40'.
If you do that, you won't make it to the end. Start out with cayenne in your legs, but have enough to keep working it and working it harder and harder until the end. Many of us can feel a little ill by then. 
Keep in mind, and in my experience it proved true, Rich always says that it takes doing this test at least 3x before you dial it in. By the 4th or 5th test, you've got it down. So do your best, relax. and know you will test many, many more times in your future. 
Eric Young--Just to be clear....you are a HR athlete, correct? If so, then you do the set as 40' continuous. Power meter athletes do 2x20 (2'). I know it's confusing, but it has to do with keeping the HR going to max through the whole 40.
EB is correct for power athletes, but not for you. Last thing you need is to be doubting what you should do! It's hard enough as it is!
To be clear, if you are a HR athlete, you do the 40' continuous.
Thanks for the replies!
Yes, I am training using HR.
I'll give it my best. Hopefully, without gasing before the end. What was said above is exactly right, I don' want to be pedaling my guts out wondering if I am doing the right amount of time or recording the data correctly.
I think I got it now.
@ Eric B - nice imagry
@ Eric B - One of the funnier things I've read on the forums so far.