Is testing harder than racing?!

4 06 2009

Taken from

This is the monthly text i have to do to see how im going and set my markers. You get most of these from racing etc but its still neccesary to do them alone. I am considering doing these tonight instead of racing. 

The Monthly Test: 20minute warm-up, which is just riding along at a moderate pace, about 65% of your max HR. Then do (3) fast pedaling efforts for 100rpm for one minute each with one minute between each. Then 3 minutes easy.. Then Go for it – (1) 5minute all out. Punch it and hold it! Make sure that you start at a high pace, but not soo high that you die at the end. You should have a little in reserve to kick it to the finish line in the last minute. Then 10minutes easy, then (3) 30 seconds “Super Sprints”. Jump as hard as you can and then Sprint like a crazy for 30 seconds. REST 3minutes between each. WAY EASY! Then time for (3) 1 minute all out efforts. REST for at least 4-5 minutes between each. Finish the Ride and cool down. Again, you are trying to produce the most average watts over the entire period. It’s not a good test, if you go out too hard and then just explode and limp home…Cool down, and then download the computer!

You need to do a separate test on another day for a solid 20-minute effort as hard as you can go. Same warm-up as above, including the fast pedaling intervals, but now just do the 20 minute Time Trial.

What these tests do is that they gather some information about your fitness in different time periods. Because, although you may think you are fit for that upcoming time trial, you may test very poorly in the 20 minute test, in relation to the 5 minute test. So, from that info, you can change and tailor your workouts, but more about that later. This test also is your first test with a power meter and there is a little learning curve, so it’s nice to have a test from the beginning that isn’t too involved and you can get an idea of how to pace yourself better for upcoming future tests.

Example of power file from net.


Training with Power

28 05 2009

So im heading out for my second race with the PowerTap today and im looking forward to it. Training with Power keeps things exciting as you always have something to look forward to looking at when you get back. Its kinda like getting results back after doing one of those expensive lactate tests. 

Im gonna be mostly focusing on the positives of my findings but so far here are my inital downsides of training with Power

1 you have to pay alot for it!!

2 you need to do alot of reading to know what your doing.

3 you need to download your data and examine it after each ride

4you have to actually train hard as the number dont lie!!!


Overall the first week has been good. I have been reading alot and examing my 4 files so far. My inital FTP is 285 at 66.5kgs.

I think i can do another test hopefully in the next 2 weeks to get more accurate readings then set out a training plan.

Il keep you posted

Second video on training with power Joe Friel

Its all about POWER!!!

25 05 2009

Well apologies for not being on last week but from now on my focus will be on my findings of training and using power. Its a learning curve but lets see how it goes!

So i got my PowerTap SL 2.4 from Dooleys cycles in Glasgow which i found at

I got the whole wheel built into a DTswiss 1.1 rim and spokes and delivered for €1200. expensive i know but my other option was a SRM second hand and my Trek only fits the new SRMs due to the new BB. 

Its really the easiest thing in the world to set up just…

1 take out of box

2 put on cassette

3 cable tie on cpu

4 put back wheel on

5 ride your bike

The software isnt great so i got WKO+ which came highly reccomended. Thats all you need to have power.

I ended up getting the last version of the PowerTap.

For those of you not in the know (ie non bike geeks) the new PowerTaps are called

PowerTap Elite+ is the base model

PowerTap Pro +

PowerTap SL+ is the lighter carbon version

PowerTap SLC+  is the same as SL with ceramic bearings

All of them are now wireless and compatible with ANT+ garmins/polars etc whichi would be nice if i had one!


Now i went for the older models to save on price (about 300euro cheaper). the older models are…

PowerTap Pro 

PowerTap SL

PowerTap SL 2.4 (MY NEW ONE) which has the advantage of being wireless which is hand for saving weight and mess!

Here is is on my bike my powertap sl 2.4


and here is all the stuff you get with it

I used it on Wednesday for first time and il post the power details soon. I also used it in the race on Sunday which was pretty stupid as it weighs a tonne but a friend needed a wheel so i gave him my Ksyrium SLs. 

One good video to start looking at about training with power is… (more to come soon!)

Buying POWER

11 05 2009

Im looking at buying the Powertap Sl but am finding it hard to get any decent discount off it apart from Ebay. Would liek to get the SL over the cheaper Pro version but dont really know why!?!?! Also i either get it built into a wheel or buy the already built version. I wouldnt know where to get the wheel built in ireland so il have to decide on that too. HELP….