POWER PROFILE TEST

誠實面對吧！等我感冒好一點，馬上測.......

POWER PROFILE TEST*
Purpose: establish baseline power, heart rate and cadence efficiency. Provides basis for tracking fitness and assessing training program based on results.

Testing is done when the athlete is properly rested and is highly motivated for the test. Track test results into an Excel spreadsheet for future comparison.

NOTE: Testing should not be done if the athlete is tired (pay attention to morning heart rate and mood). This test gets harder towards the end, so make sure and be prepared mentally and organizationally (have plenty of food and drink with you, fan, towel, music, etc.).

It is highly preferred for this this test to be done on the trainer to avoid interference. Be sure to have a fan, towel,
plenty of water and a couple of energy gels with you.

Duration: about 120 minutes

Interval: usually monthly, but for purposes of this test we will do it before the first workout, at the half-way point and at the end of the program.

Specifics
1. 20 min warm up at no more than 55% Lactate Threshold (LT) power or heart rate and cadence no less than 95 RPM, followed by the below OPENERS. If you don't know your LT power or heart rate, use race pace as your rate of perceived effort (RPE) any time you see LT. On a scale of 1-10 with 10 being the hardest you can ride, 55% of that perceived effort should be no harder than a 5.5:

Openers:
a. 2 Min. @ LT with 2 Min. rest

b. 5 Min @ LT with 5 Min. rest

c. 3 X 1 Min. efforts of at least 100 RPM with 1 min. rest in between with a 3 Min. rest after the last one

2. 5 min all out (ride by instinct; don't pay attention to cadence, power, HR, speed, etc.) followed by 10 min easy

3. 3 X 30 second sprints all out, again ride by instinct with 3 min rest in between.

4. 3 X 1 min all out, ride by instinct, with 5 min rest in between

5. OPTIONAL: 10min solid effort. Again, don't pay attention to HR, power, cadence or any numbers. Just ride as steady and hard as you can...ride on instinct without any judgment or angst. Just ride honest and hard.

6. 15-20 minute cool down.