Sunday, December 14, 2008
First Test of Fitness for 2009 Season
Here it is. My first E-wang chart of the 2009 season. I did this ride yesterday. These tests will pop up every three weeks on my training schedule. This one was a Sub-Threshold 3 mile TT. Not much, I know, but interesting to me none the less. For periodic 3 mile TT testing I use the flattest stretch of road I know in AA County, near my home in Crownsville. It's a stretch of Paxtuent and Conway Roads between Piney Orchard and Crofton. I was surprised to see in my results, viewed using WKO, my avg. speed and avg. watts were as high as what was recorded. The whole test only rated about a 6 to 7 on the perceived exertion scale. I guess that's why they have you do these things on rest and reco weeks. I was pretty fresh to say the least. I've also got a solid 6 weeks of base in right now too. There in I think lies the key. My HR max is 194 and my last tested value for FTP is 265, but that was back in April. I suspect it's higher now. My avg HR for the interval was 4 beats lower than my lowest zone 5a number. The interval called for it to run at 10 beats below, but believe me when I tell you i was not as miserable as if I were doing a 30 min all out test. That's the next test, 3 weeks from now. So in this test I'm only cranking out 85% of max HR. I'm thinking that when I do that next all out test I will find my FTP being closer to 300 watts.
My weight is down another pound to about 205. It's slow going, but it's going.
(Edit 12/15/08) Correction. Weight down to 203 as of this mornings weigh in.