MAP Questions

[fergie]

Did a MAP test early in the year, one mid year (after illness) and one this morning. Using a Powertap and increasing 10watts every 60 sec till could go no more. Results...

MAP with Powertap Feb-06 May-06 Dec-06
Weight (kg) 91.0 88 85
FSA 0.45 0.44 0.43
Max Min Watts 314 306 324
Max Min watts/kg 3.5 3.5 3.8
Max Min watts/fsa 706 698 750
Max Heart Rate 196 195 191

Other data

-Max HR from racing 203bpm (Polar and Powertap measured)
-Functional Threshold 233watts (60min max ave power)
-Height 173.5cm
-fsa determined using AIS formula

Observations.

1. I am pretty weak. I estimate I am about 80watts behind where I was at as an average A grade rider. Probably Cat 2 in States or UK.

2. Heart rate lower each time I did it. This morning was after a rest day but two days previous set some wattage and time PBs for two local climbs.

3. I still like the ramped test as opposed to a time trial as many riders don't like TTs and struggle with pacing themselves. There is no way I am TTing for 60min without medals, podium girls and prize money on offer!

4. Using the calc from Ric's site I come up with the following training zones...

Recovery 0 124 Recovery Recovery
Zone1 124 171 Long Endurance 1.5-6hrs
Zone2 155 202 Core Endurance Endurance
Zone3 186 217 Tempo Training
Zone4 202 233 Long TT Power Intensive
Zone5 217 264 Shorter TT Power(and MAP/VO2Mx work)
Zone6 248 341 MAP training (VO2Max efforts) Maximal
Zone7 341 465 Anaerobic Work Capacity (<= 30s)

Zone 4 up to 233 watts (my FT). Coincidence?

Also used CyclingPeaks (what an investment) to determine 5 min power and came up with...

MAP with Powertap Feb-06 May-06 Dec-06
5min Wattage 290 285 301
5min watts/kg 3.2 3.2 3.5
5min watts/fsa 652 650 696
5min HR 187 184 182

Similar trends over the year to the 1min scores.

Questions

1. Is a 10 watt improvement in 10 months from a trained state good, average, bad, give up and stick with the coaching (one rider improved FT 100watts from 12months ago)?

2. Has anyone else used 5min power? This 301 watts is pretty close to my Max 5 min power of 307watts. I am training for Masters 3000m Pursuit.

3. Any of this really mean anything?

Hamish Ferguson
Cycling Coach

 

[ric_stern/RST]

Did a MAP test early in the year, one mid year (after illness) and one this morning. Using a Powertap and increasing 10watts every 60 sec till could go no more. Results...

SNIPPED

4. Using the calc from Ric's site I come up with the following training zones...

Hamish,

sorry for the (very) brief reply (but extremely busy this morning).

Using the first sentence and point 4 are incorrect. My test revolves around a ramp rate of 25 W/min, not 10 W/min (note elite riders = 20 W/min and ladies = 15 W/min).

Using 10 W/min your MAP (the way i define it) would be under reported and your zones would be too low.

Testing, is always protocol dependent

ric

 

[Roadie_scum]

Hamish,

sorry for the (very) brief reply (but extremely busy this morning).

Using the first sentence and point 4 are incorrect. My test revolves around a ramp rate of 25 W/min, not 10 W/min (note elite riders = 20 W/min and ladies = 15 W/min).

Using 10 W/min your MAP (the way i define it) would be under reported and your zones would be too low.

Testing, is always protocol dependent

ric

If you have time, I'd be interested to know why you choose the lower ramp rates for elite men and for women?

 

[ric_stern/RST]

If you have time, I'd be interested to know why you choose the lower ramp rates for elite men and for women?

simply, these are the rates that BC use for testing. When i was doing my undergrad degree i was under the tutelage of Peter Keen, and was able to collect a large body of data using those incremental rates (as that's what he used, as he then became the Performance Director at Brit Cycling).

As i now (and then) had/have a huge database of data that was determined that way, and as testing is protocol dependent, then Bob's your uncle, i'm happy to continue using such data.

ric

 

[fergie]

So I can expect higher totals? Excellent. Any comments about the 5min scores?

Seeing I will have to wait another 12 months before seeing what progress I get with 25watt ramps does anyone think a 10watt increase over 10 months in the 10watt ramp test is reasonable? My coaching takes precedence over my own riding and I have only recently changed focus from miles to a more aerobic interval based programme.

Hamish Ferguson
Cycling Coach

 

[fergie]

Returned to the MAP test and used the 25watt/min protocol. A new max min power of 352 watts up from 324watts using 10watts/min. All good till I come to set power training zones using Ric's calculator...

Zone1 141 194 Long Endurance 1.5-6hrs
Zone2 176 229 Core Endurance Endurance
Zone3 211 246 Tempo Training
Zone4 229 264 Long TT Power Intensive
Zone5 246 299 Shorter TT Power(and MAP/VO2Mx work)
Zone6 282 387 MAP training (VO2Max efforts) Maximal
Zone7 387 528 Anaerobic Work Capacity (<= 30s)

Did a tempo ride of 60min before work this morning. TSB from Cycling Peaks was in the positives yet found a tempo ride at 217watt ave was a real killer. Not sure I could keep that pace for much longer and am keen to do at least 1 tempo ride a week of 2-3hours. Or is this too ambitious?

I did do a 25km TT and averaged 243watts so have I been wimping out on my training?

Hamish Ferguson
Cycling Coach