Week 8 Bike Test Help
Got my non-power test done this morning. I have improved noticeably since the previous test (wish I had power . . . I want data!). . . despite tightening up my trainer resistance quite a bit, I was pushing 1-2 gears higher the whole time and I easily stayed in the aero position the entire 40 minutes (still getting used to my tri bike). Although my avg cadence came down from the previous test, it was still 100 avg for this one.
. . . but my LTHR fell through the floor. My avg for my previous test was 159, this one was 139. Got it up into high z4 for last 8-10 minutes, but it took forever to come out of z2 even though I was hammering away. I've been having this issue on and off and have chalked it up to lack of muscular endurance and/or not being well rested.
http://members.endurancenation.us/C...fault.aspx
Question: do I reset my HR zones based on what seems like an anomolous result or still use my old zones and keep working/improving?
Comments
Your experience is a sign of
(a) Improved cycling fitness AND
(b) a frustrating dilemma with using HR as THE metric for cycling interval training.
If your perceived exertion ("...I was hammering away...") indicates you were working at maximum capacity, then your lower avg HR indicates you are rapidly improving both your cardiovascular capacity to carry blood (oxygen and fuel) to your muscles, and the ability of the muscles to use that fuel to power action. Coach R has a metaphor to help you decide if you are indeed working at maximum capacity. "If I were holding a gun to your head in the last ten minutes of your test, asking you to work harder, and you couldn't push it anymore, then you are working hard enough." If that's the way you felt, then use your new avg HR as the driver (via the data tool) for your next six weeks of intervals. Since they will be "VO2 max" work, which is to be done @ 110-120% of FTP, you'll be glad you have that extra cardiovascualr capacity to work with.
Congratulations on the imrovement; the last eight weeks were worth it, it seems.
David,
In addition this question was asked over here:
http://members.endurancenation.us/C...fault.aspx
Gordon