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"Monthly" RAMP Test

Pump up turbo tire to 100psi and pedal comfortably for 15 minutes, to allow me to warm up but more importantly the turbo to warm up. Then calibrate the turbo to 0. Warm up for another couple of minutes in case the calibration takes a while. The test proper can then begin, maintaining a comfortable cadence gradually increase the power output by moving through the gears. Target power output for 3 minute intervals are: 180, 210, 240, 260, 280, 300, 320. Finally, drop back to easy pedalling at 180w and wait for heartrate to return to level seen at the beginning of the test. I also used the Powertap to validate the Tacx values and they both displayed roughly the same power data, although the powertap jumped about a bit.

I've plotted them against the first test I did on March 18th.

Amateur Analysis

I appear to have become more efficient in my aerobic zones with no real change in my anaerobic zones. This kind of makes sense since this is where I spend almost all of my training time on the road. I had hoped that the L4 sessions in the gym would have made more of an impact on my anaerobic efficiency.

Summary Conclusion
Overall, encouraged for Etape, worried for the Alpe. I think I need to crank up the intensity during my weekday sessions - spending all training time with a minimum of 140 bpm.

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