Welcome to the first day of your training plan! The first day is a test day to determine what your fitness is now and to offer you a benchmark for your future training cycles.
We will try to control this as much as we can so that we know we are comparing apples to apples. We'll make sure the lead in to test day is pretty similar, control the warmup, and it will be up to you to eat similar foods.
(PRO-HACK: write down what you ate in the post-ride comments after you upload your file)
In addition to helping you track your progress, testing will also help you to determine training zones as you start your program.
IF YOU HAVE A SMART TRAINER
Click on the option to do an FTP test and follow the protocol. the time trial portion is VERY hard, and the program will tell you your FTP so that you can set your zones and intensities for the following weeks of workouts.
IF YOU HAVE A POWER METER OR OTHER:
Choose a road nearby that is easily repeatable on a safe section of road with no stops. Do this on the same bike every time. Using a MTB is OK. If this is uphill you will be able to pedal more steadily (less coasting) but flat or rolling terrain are fine if there are no stops or changes of road.
Get in a 15-minute warmup as follows: 5min easy seated pedaling- 10s acceleration with high cadence RPE~7 - 2min easy pedaling- 15s acceleration with slightly higher RPE, high cadence - standing pedaling for 2 minutes with heavy gear @50rpm ~RPE 5 – 5s acceleration just below max – 5min easy seated pedaling.
Record start location and begin the test, shooting for a steady power at a maximal rate for 12-20 minutes. Record stop location, elapsed time, weather, perceived exertion, heart rate, bike and tires used.
IF TRAINING WITH HEART RATE
Follow time trial protocol as above. Take average heart rate from test portion only. This is a good estimation of your lactate threshold heart rate. Zone will be as follows (derived from Andrew Coggan, PhD):
Zone 1: <68%
Zone 2: 69-83%
Zone 3: 84-94%
Zone 4: 95-105%
(PRO HACK 2: you can enter these zones on your Training Peaks profile and the metrics from your rides will be appropriately calculated.)
Stay below and do not enter zone 2 power, should feel like your legs are just falling down with each pedal stroke. Easy as, but keep a high cadence
Take it easy, no big spikes in power, just try to stay in your endurance zone. Don't let heart rate get too far into your zone 3
Threshold efforts are a really good bang for your buck! They are not overly hard, which means you can do quite a few of them. But they are hard enough that they will definitely stress your system. Your ability to improve in this spectrum will allow you do more hard efforts when you get out on to the trail since you will recover faster between sprints.
This is just 5x5 minute efforts in your zone 4, with 4 minutes easy between each effort. Fantastic workout!
Easy cruise on the bike just practicing easy skills like manuals, wheelies, jumps, bunny hops and the like. No structure really, but a good chance to mess around since your body does not need hard pedaling today. Note skills you worked on, and speculate how it went.
Endurance power and heart rate zones (Zone 2). Keep pedalling and do not have big spikes in power.
Choose any pace, have fun!