You've just finished your local group run and thought: "I was really good today, I made those guys hurt" or maybe "I was struggling today, wow that was hard". Or perhaps it was something in between. Maybe you completed your local time trial or favourite training circuit and your time was better or maybe not as good as last time.
So you are wondering, "I've been training OK but am I actually getting any fitter?"
Rides like these can sometimes be false indicators of your fitness and form. That's because fitness changes should only be assessed using an objective measure (the most objective measure being sustainable power output). A group run or even a mass start race is measuring yourself against others, so who knows how their form is relative to yours? And time trial or circuit times are significantly affected by weather conditions on the day, and changes in conditions affect different riders to different degrees so the time gaps between you and the other riders can also vary.
ADVERTISEMENT
So how can you really know the answer, without investing in expensive equipment? Simple. Go and find a hill to climb. Ride up as hard as you can and time yourself.
There are a few tricks to making this a reasonably objective measure, but done right it can be a very useful guide for monitoring fitness changes and certainly more reliable than group rides and time trials.
Hill climbs are ideal for the purpose since, due to the physics of riding a bicycle, they reduce the influence of many of the uncontrollable variables that affect speed on flatter or variable terrain: wind and air density for instance. Hill climbing speed relies much more on the hill's gradient (which doesn't change each time you ride the same hill) than your ability to generate power (which is what we want to know) and your weight (which is easy to measure). Besides, hills are good training anyway, so why not?
Before you test yourself
Finding a hill
- The hill needs to be long. It is best if it will take at least 10 minutes to climb. 20 minutes or longer is better.
- The hill needs to be reasonably steep. By that I mean an average gradient of at least 5% and preferably 7%–8%. For example, a 7.5% gradient means 75 metres of altitude gain for every kilometre of road ( 400 feet of altitude gain per mile). It also helps if the gradient is reasonably consistent. Gradient variations are OK but flat and downhill segments reduce the reliability of results.
- A sheltered climb is best. While climbing reduces the effect of weather conditions on the result, they still have an impact, so sheltered climbs are best. The lesser the gradient, the more important this is.
- Have set start and end markers to time yourself against. Don't forget what and where they are for next time. Use well known markers that won't be removed next time you visit.
- Avoid exceptionally windy days. While climbing reduces the influence of wind on your time, it still plays a part, so if it's unusually windy, perhaps it's not the best day for it.
- Use the same bike set up each time. Make sure your carry-on load (mass of bidons, spares, stuff in pockets etc) is roughly the same. The only element of total mass that should vary is yourself. And have gearing on your bike suitable for the climb.
- Go as hard as you can but don't blast out of the blocks! Have a good warm up beforehand and ride yourself into the hill by being a little conservative at the start. Going too hard too early will result in being forced to slow dramatically in order to recover, before being able to lift the effort further. This won't give you your best time.
- Do the test after 2-3 days of rest, easy or recovery riding. Use the same routine in the days prior to the test each time.
Sustainable power output
You can read more at BikeRadar.com
via BikeRadar All the latest from BikeRadar.com http://ift.tt/2cFAgq8
No comments:
Post a Comment