Friday, September 19, 2008

End of the Season Benchmark Tests

Uninspired and mentally broken I drifted over to Reger's to do some end of the season benchmarking on 2 power tests. A wingate test (.2 mile all out effort for sprint power) and a C30, 30 min time trial also to mesure avg power output for the 30 minute period. On Tuesday's northlake ride I didn't even sprint at the end. I love sprinting, just didn't feel like puting the effort out. I know it's time to take a break. Timing is good.

Test one was slightly higher than the last one in June. 799 avg watts for the 25 second effort. I need to do a 12 second test to get a maximum power output number some time. The second test, a dreadful as hard as you can go for 30 minutes alone on a trainer... fun. Again, slightly higher than the number in June, this time 277 avg watts for 30 minutes. As for a the numbers go, my sprint numbers say I'm good no matter what category I'm racing in. The 30 minute number says I'm walking the line between a Cat 3 and Cat 4 racer (for a power to weight ratio - Just over 3.6 watts/Kg). Of course these are generic numbers and I think the chart I found is in reference to climbing but it's at least a reference point.
I spent one day each week all year in the gym to keep my strength through the season. I think this helped me significantly this season. Now that the race season is over I plan to get into the gym 3 days a week in the next few months to build strength, increase my power numbers and then transition that to the bike in the spring. This will be the first time for me through this process. I've always trained in the gym but never for a focused sport and it's always speratic.

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