Test Before You Train

In a few weeks, it will be time to start training for the 2013 season.  Starting a little early this year due to the Escape From Alcatraz triathlon March 3.  One of the first things I’ll need to do is test my fitness level.  Any cyclists will tell you that they dread this workout.  Regardless, it has to be done.  So how do we do it.  The structure is actually pretty simple:

Warm-up
10 minutes easy then 3x1 fast pedals (over 100rpm)
Finish with 4 minute easy.

The Test
20-minute time trial
Start off conservative then build to a comfortable,uncomfortable level.  I’ll admit, I have a hard time holding back and usually blow up at the 15 minute mark. 
Try to keep cadence at 85 to 95 rpm. 

Cool down
20 minute easy ride

Data to collect
AVG heart rate.  Multiply by .95 and this is your estimated LTHR
AVG power.  Multiply by .95 and this is your estimated TP.

Joe Friel recommends doing 30 minute time trial, however Hunter Allen recommends 20 minutes.  I guess you could do 25 minutes and call it good. 

Here are then zones (per Hunter Allen’s Training with Power book):

Heart Rate Zones and Power Zones:
Zone 1:  Active Recovery  <55% TP and <68% LTHR
Zone 2:  Endurance (long-distance slow pace)  56-75% TP and 69-83% LTHR
Zone 3:  Tempo (fartlek workouts or ‘spirited’ long-distance)  76-90% TP and 84-94% LTHR
Zone 4:  Lactate Threshold (just below or just above TT effort)  91-105% TP and 95-105% LTHR
Zone 5:  Vo2Max (high intensity 3-8 minute intervals)  103-120% and >106% LTHR
Zone 6:  Anaerobic Capacity (short 30 second to 3-minute intervals) 121-150% TP
Zone 7  Neuromuscular Power (maximum effort.  Very short interval)