Power Testing for 2009

EVCC/The Bike Way member Bill Gottberg has offered to do power testing for EVCC members in 2009., "If you want to monitor your fitness/power level over the 2009 season I will help.  I’ve done this for the past six years and it really helps to know where you are at!" says Bill. "These tests are tailored to your weight and cadence to attempt 'real world' results but are really only useful for comparing you to yourself.  This is not a contest!"

The attached spread sheet is an example of what Bill monitors.

Trevin Seng (The Bike Way) and Bill have offered trainer sessions on Saturday mornings and Monday evenings.  Saturday would be test day once a month for anyone interested and Monday would be workouts. Testing takes about 40min so each rider needs to have an hour available to get it done including setup.  Advance notice would minimize waiting around.

"From my past experience it is fun to watch and cheer-on the rider that is suffering to max effort!" according to Bill.

Monday workouts in January unitl mid-March would concentrate on accommodation and fit into a “periodization” plan where riders are mainly doing base training for that time of year.

Example:
10min warm-up. 
Five burst sprints to max rpm using light gearing and trainer setting. 
Three high-spin intervals 100-110rpm for 10min using light gearing and trainer settings and 3min normal cadence between intervals. 
Three standing intervals 5min each at 60rpm and comfortable power level with 3min seated, normal cadence between intervals. 
Cool down. 

Total time is about 1hr 20min.  Heart rate is never above 80% unless you’ve never done high-spin/standing work before!

If you have questions or if you want to test try to schedule a Sat session between now and Jan 3 for baseline contact Bill at http://www.nencycling.org...