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I need some advice on the above...
I recently completed my fitness test and calculated my heart rate zones based on my average heart as outlined in the Time Crunched Cyclist book. Having started the program I'm finding the steady state intervals to easy. Not sure if I need to move from the beginners program to the intermediate/advanced one or whether I need to carry out the fitness test again to check the average heart rate figures. In short I can maintain the the steady state intervals with ease, so either my average heart rate in the test is to low, or are the SS intervals not meant to be that taxing?
New to following an actual training plan so any advice would helpful?
Test results-
Max heart rate - 186bpm
Average heart rate throughout test - 163bpm
Steady state zone 92-94% of 163bpm - 150 to 154bpm.
Digs out his copy of TCC ...
Looks like Steady State is Zone 4 so should be pretty tough - the book says an perceived exertion level of 7/10 and you should be able to hold that level for around 20mins. If you can do that with ease then I'd retake the test. It's often the case that the first couple of times you do an FTP type test you are really only learning how to ride the test efficiently and effectively so "improvements" aren't to your fitness but your testing ability.
Maybe you undercooked your tested? You should have found the last minute or two pukingly misty eyed difficult.
Yeah I think you're right. It's the first time I've carried out a FTP and didn't want to overcook it to early then run out of beans.
I'll take the test again, happy days 🙁
Cheers!
I would also look how you conducted the test? Is the test a 20min, 1hr, or other variation popularised by trainer-road such as the 8min. When people conduct the an FTP test a lot of the time there is not a proper warm up conducted as people are keen to get a "better" number. I follow a test protocol of warm up x2 5sec sprints, 1min max effort, 5min max effort then do a RAMP test. This is now being marketed by Sufferfest as something new but it is the standard test procedure used by many for many years. This will give you a max HR then work out your zones from that. When using HR the fitter you become the harder the sessions will feel for example if your current steady state HR has you doing intervals at 15mph after training for a period of time and you get fitter you will hopefully be travelling at same HR at 17mph etc etc and you will find it harder to get to that HR. If you are doing stuff indoors your HR will be higher as well due to heat build up. Big fans help.
10 minute warm up consisting of easy spinning and sprints in 1 minute blocks, followed by an 8 min full effort, 10 min easy spin, 8 minute full effort, cool down.
Average HR figures were recorded for the 2 8 min full efforts only.
The test was carried out out on resistance rollers indoors. My training so far has been outdoors.
If you are training with HR I would consider doing a maximal RAMP test to find your max HR and then work out your zones from that. Remember you true max will probably be never be reached as the body will protect itself so will actually be about 10beats higher. The test can be conducted outdoors as well on an appropriate climb.
Go try half is easy....
http://pedalmash.co.uk/reviews/review-sufferfest-half-is-easy/