40 Goals

"Monthly" RAMP Test Protocol 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. Results I've plotted them against the first test I did on March 18th. Results 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...

Monthly RAMP test In order to track progress in power output and efficiency I am going to perform a monthly ramp test. This will take place every 4th week on the Saturday before the Tour of the Surrey Hills on Sunday. Just to be awkward I have reversed this week to avoid the bad weather. Protocol 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. Results Startlingly different from a 20minute 250w test yesterday that set my HR at 147 for the entire 20 minutes. 3 min 180 ...