Bike Ramp Test

Sunday night I did a Ramp Test on the Compu(s)Trainer, mostly to establish a baseline of my bike fitness, or in this case, non-fitness.

Any one serious about getting fit and/or fast on a bike needs a CompuTrainer. If you don't have one, sell that disc wheel and go get one.

A Ramp Test is a sub-max test that's handy to use every week or so to check things like recovery, training "absorption", or in this situation it was general sub-maximal aerobic fitness. Ramps are also a good warm-up for more intense sessions (yuck).

Ramp Test protocols are all over the place, mine is simple. Warm-up 5-6 mins spinning, then calibrate the resistance (on the CompuTrainer I like it in the 2.75-ish range). On other trainers, you can do a timed spin-down of the rear wheel to keep things close for future tests.
I start at 50watts for three minutes, record HR in the last :30, then the same at 100w, 150w, 200w, 220w, 240w, 260w, etc.

I usually go up to wherever my HR gets to the 160 range. Here's what this one showed:
50w - 112bpm
100w - 118
150w - 128
200w - 140
220w - 147
240w - 155
260w - 160

Measuring only me against me, this is about 110w under what I used to do in the good old days before I became a girl.
I usually bump up pretty quickly once I actually train, along the lines of 10w/week at the same HR, we'll see. My bro-in-law Ken and I are planning a 2-3hr ride in the mountains of St. Francisville this weekend, that should put the paddles to my so-called fitness.

Comeback? From Where?

Five years after my clumsiness brought a long over-due end to my career as a mediocre pro triathlete, I've decided to once again dive deep into the shallow waters of multisport. I'm a broken-down 47 year old, with 4 & 2 1/2 year olds and a pregnant wife, so besides the business I have and the one I'm starting, I've got plenty of time on my hands.

I officially started training on June 1, however, those who know me know that that didn't REALLY mean "start training". I came down with the mythological Swine Flu a couple of weeks ago, and that sped up my weight loss, I'm below a deuce now, maybe 195lbs of twisted steel and sex appeal.
I've hit the pool about 8 times to flail away for 20 mins or so at a whack, I've ridden outdoors 4 times for +/-1hr., and CompuTrained 4 times. Running is still in the planning stages (see photo if you don't know why).

Now I know that sounds weak, and believe me, it felt even weaker. But today I did my first Ramp Test (see next post), tomorrow is my first real swim sets, and I'll dream all night of running.

August 2 I'll actually race, the River Cities Triathlon in Shreveport, 1/2m-18.2m-5k, the hottest f-in' race on the planet. Try 95+deg water temp. I won it years ago, my current goal is to be amongst the top-5 chicks.

Gambling is allowed, my former best time on a slightly longer course was a 1:12, so place your bets accordingly. Winner gets a free collectors edition BoboZone waterbottle.

Yes it was completely severed. Yes it hurt. No I didn't cry. Much.