SMASH YOUR 2018 BIKE GOALS
Move your performance forward by testing your fitness and gauging your progress
Gauge your bike progress and have your best season ever!
The start of a new year is the perfect time to not only gauge the state of your fitness but also start tracking it as you work towards your goals. One of the best ways to do this is by using your functional threshold power (FTP).
FTP is the power you should be able to sustain for 60mins. To get this data, you need to do a 20min test then take 5% off your average power for that period. You can then use this figure to generate some training levels.
Power is the fairest way of tracking your fitness so if you don’t have a power meter I’d suggest borrowing one from a friend or finding a local gym with a Wattbike. Retest yourself every 8-10 weeks using the same protocol to see if you’re adapting to your training.
The key to the test is not starting too hard; you want to get up to speed and then hold the highest possible wattage for the test period. But, you don’t want to just become strong for 20mins only, so ensure you have lots of variety across the rest of your training.