by justsweat
Tue May 12, 2009 8:33 am
As some of you may know I have been going to a lab to get tested over the last 5 months to measure what improvements I'm getting from the amount of training I'm putting in. Unlike field testing ie TT's this takes away a lot of the variables (Saturday was a field test, 13.1 Clifton Open) where the wind made me 51 seconds slower due to the strength of the wind, whilst I feel I'm in much better shape than last year.
My training has been around 1,000 miles a month for the last 6 months with an increase to 1300 miles due to coaching on camps in April, these included 5 TT's and lots of large climbs.
Remember I am training for RAAM 09, although this due to the state of the economy may slip back to 2010. So what I am trying to increase is the wattage I can put out for ever, or at least for around 10 hours at a time, so long as the right amount of carbs are going through the gut.
Also we have increased the length of the stages from 3 minutes to 4 minutes this time as it was not about going to VO2 max but about locating what HR/power I will be able to ride RAAM at. The table seems to bunch up but I think you can read it?
24/11/09 02/03/09 11/05/09
Power Lactate HR Lactate HR Lactate HR
120 1.2 126 1.4 117 2.0 115
140 1.7 130 1.2 121 1.7 121
160 1.7 137 1.8 126 1.7 131
180 3.0 147 2.4 138 1.8 138
200 4.0 158 3.8 148 3.0 144
220 6.1 166 4.6 156 4.0 153
240 9.3 168 7.1 164 5.2 161
260 Didn't reach 9.8 172 7.8 176
280 Didn't reach 13.3 181
The power I'm really interested in is between 180 watts and 220 watts, if you look at the first test in November 180 watts was where I produced 3.0 mmls of lactic acid (it is actually 184 watts) by yesterday at the same mml I was able at 214 watts (actual reading) so over the last 5 months I have managed to increase my wattage at lactate threshold (first turn point) by 30 watts.
On Sunday I have a 50 mile TT followed by a big week in Lanzarote (aiming for 800 miles) then arrive back at 2am on the 25th May and hopefully will be racing the Anfield 100 at 6am the same morning. Then the Grimpeur the next Saturday.
The following Monday I have my last test before (if we get the funding) flying off to the states. I am hoping for the final test to hit over the 220 watts mark at 3.0mml.
I'm pretty pleased with the progress but of course would like it to be faster (the plaintive cry of the athlete)
Brian
My training has been around 1,000 miles a month for the last 6 months with an increase to 1300 miles due to coaching on camps in April, these included 5 TT's and lots of large climbs.
Remember I am training for RAAM 09, although this due to the state of the economy may slip back to 2010. So what I am trying to increase is the wattage I can put out for ever, or at least for around 10 hours at a time, so long as the right amount of carbs are going through the gut.
Also we have increased the length of the stages from 3 minutes to 4 minutes this time as it was not about going to VO2 max but about locating what HR/power I will be able to ride RAAM at. The table seems to bunch up but I think you can read it?
24/11/09 02/03/09 11/05/09
Power Lactate HR Lactate HR Lactate HR
120 1.2 126 1.4 117 2.0 115
140 1.7 130 1.2 121 1.7 121
160 1.7 137 1.8 126 1.7 131
180 3.0 147 2.4 138 1.8 138
200 4.0 158 3.8 148 3.0 144
220 6.1 166 4.6 156 4.0 153
240 9.3 168 7.1 164 5.2 161
260 Didn't reach 9.8 172 7.8 176
280 Didn't reach 13.3 181
The power I'm really interested in is between 180 watts and 220 watts, if you look at the first test in November 180 watts was where I produced 3.0 mmls of lactic acid (it is actually 184 watts) by yesterday at the same mml I was able at 214 watts (actual reading) so over the last 5 months I have managed to increase my wattage at lactate threshold (first turn point) by 30 watts.
On Sunday I have a 50 mile TT followed by a big week in Lanzarote (aiming for 800 miles) then arrive back at 2am on the 25th May and hopefully will be racing the Anfield 100 at 6am the same morning. Then the Grimpeur the next Saturday.
The following Monday I have my last test before (if we get the funding) flying off to the states. I am hoping for the final test to hit over the 220 watts mark at 3.0mml.
I'm pretty pleased with the progress but of course would like it to be faster (the plaintive cry of the athlete)
Brian