After recording your heart rate for every minute of the testing period, working out the average of these results will give an estimate for your lactate threshold level. #CYCLING HEART RATE ANALYSIS SOFTWARE TRIAL#This requires completing a protocol similar to the ‘Functional Threshold Power test’ but being able to record data with a heart-rate monitor rather than a power meter.Ĭomplete a similar 30-minute time trial effort, but only begin recording your heart rate for the final 20 minutes of the sesson. Yet there is a way of estimating your lactate threshold without hiring out a laboratory to conduct the test. The test consists of taking blood from a finger stick during a VO2 max test so it can be analysed for its blood lactate concentration. Compared to testing for heart rate and power thresholds, now available to mere mortals, accurate testing for blood lactate is a lot harder to find unless you have a batch of scientists to hand. Lactate testing is the gold standard for determining exactly what is going on in the body, but it can be difficult to produce reliable test results. Cycling training zone gold standard: lactate testing However, heart rate can be affected on a daily basis by hydration, temperature, adrenaline and blood sugar level. It may tell you what power you are producing, but without a heart-rate monitor it won’t indicate the physiological cost. Training specifically with power meters and riding to a certain output isn’t the be-all-end-all of training. #CYCLING HEART RATE ANALYSIS SOFTWARE DOWNLOAD#The only problem is this all takes place within the app, so you'd need to download it to test and enjoy your new zones. Zones are then calculated using these numbers, so that they are tailored to your strengths and weaknesses as a rider. #CYCLING HEART RATE ANALYSIS SOFTWARE PLUS#This has you complete a five second, five minute and 20 minute effort, plus a minute at fatigue. The Sufferfest and Wahoo Systm now uses a test called '4DP', or Four Dimensional Power. In the same way, a rider may have an excellent sprint and a relatively low FTP, meaning their top end zones are too easy if based on FTP. This is because some riders may have a gold standard FTP but struggle with five minute and five second power, leaving them unable to hit the prescribed zones. More recently, The Sufferfest (living within Wahoo Systm as of September 28) in conjunction with Neal Henderson (Head of Sports Science at Wahoo Fitness) has raised awareness of the fact that setting zones using FTP can be flawed. “This is favourable over a steady-state, all-out test, as it allows for clearer identification of individual points of physiological change as intensity increases.” This involves starting at a low power output, increasing in set duration stages by a certain intensity,” O’Grady explains. “A test protocol will ideally comprise of a ramped protocol. It’s practical to complete this on the road by yourself, but O’Grady suggests doing it indoors on a Wattbike: This can be used to work out training zone percentages. The average power value for the 20-minute test, minus five per cent, will give you your functional threshold power (FTP). It is crucial that you complete the initial 10-minute testing period without recording the power data, as it will allow for a steady state effort to be established and also help gauge your pacing for the rest of the test. Set your cycling training zones for the most effective use of a power meter
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