Hi Folks,
the purpose of the Session is to (re) introduce you to the equipment, venue, the training concept and the style of workout.
The session looks like ...
- an induction on how to safely set up your bike on the computer
- it will explain how both a CompuTrainer works and show you the ERG videos on which your training will be based
- the warmup will focus (a little) on pedaling technique and last about 25m
- we'll show you how to calibrate your CompuTrainer for Lab quality accuracy
- after a short break a formal test of your fitness takes place for 20 minutes
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| The Course Profile ... remember this is the just the warm up ! |
The cycle fitness test we use is known as a Functional Threshold Power test (or FTP for short) it requires you to cycle as hard as you possibly can for 20 minutes. During this period the CompuTrainer is recording your power output in Watts, your cycle cadence and (hopefully) your heartrate. This should be a high intensity workout from your point of view. Don't start to hard ... 20 minutes is a long time at your highest high-intensity.
The test enables your coach to calculate your functional threshold power number. This will be unique to you. Over the following 7 weeks this power number will be used to make your sessions aligned to your own training needs.
Training should be a safe, gradual, controlled stress applied specifically to your own level of fitness. After your course we will give you the chance to be retested. Hopefully you'll find that your power output has increased. Of course one session a week can't do this on its own and to improve you'll need to integrate the workouts into a comprehensive cycle training plan.
If you'd like to know more about the training science of this test then read on ...
During exercise, as intensity increases, blood lactic acid begins to accumulate. This accumulation of lactic acid is what you've experienced as muscle burn. It hurts and it makes you slow down. Lactate is your body's buffering agent : it neutralises the acid that builds up in your legs. The harder you work the cranks of your bike the faster acid accumulates. Eventually your muscles generate more acid than you can neutralise. The point at which you begin to accumulate acid lactic acid more quickly than you can dissipate it is your lactate threshold.
During the 20m test you'll be working as hard as you can which means you'll be accumulating lactic acid. You'll feel the burn in your muscles and this is likely to restrict your performance. This test will record how much power you output during the 20 minutes and gives us an number which we can work on to help you improve.
Over the following 7 weeks we'll give you safe, controlled workouts designed to increase your lactate threshold - and thus increase your power. To make you a stronger cyclist. However just remember this is the "off season" so expect more Zone 3 and way less Zone 5. But with CompuTrainer you are always in control and if you feel you want to push it you can. Equally if you need to back off you can. That's the unique aspect of this workout.
During exercise, as intensity increases, blood lactic acid begins to accumulate. This accumulation of lactic acid is what you've experienced as muscle burn. It hurts and it makes you slow down. Lactate is your body's buffering agent : it neutralises the acid that builds up in your legs. The harder you work the cranks of your bike the faster acid accumulates. Eventually your muscles generate more acid than you can neutralise. The point at which you begin to accumulate acid lactic acid more quickly than you can dissipate it is your lactate threshold.
During the 20m test you'll be working as hard as you can which means you'll be accumulating lactic acid. You'll feel the burn in your muscles and this is likely to restrict your performance. This test will record how much power you output during the 20 minutes and gives us an number which we can work on to help you improve.
Over the following 7 weeks we'll give you safe, controlled workouts designed to increase your lactate threshold - and thus increase your power. To make you a stronger cyclist. However just remember this is the "off season" so expect more Zone 3 and way less Zone 5. But with CompuTrainer you are always in control and if you feel you want to push it you can. Equally if you need to back off you can. That's the unique aspect of this workout.
The FTP Test is an intensive 20m so be sure to bring plenty of water and a towel. Make sure you ate well from late afternoon - planning as if you had a sprint tri starting at 18:00 or 19:15h.
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