*See PDF doc included (attached here) for information on how to determine your Heart Rate zones.
Power Test day: On waking record your body weight. Record your power on 1 second. Warm-up for 30-40 minutes. Warm-up example: start with 10-15 minutes in Zone 1-2 then do 5 minutes in Zone 3, 3 minutes in Zone 4, and finish off with 30 seconds in Zone 5. Cadence 90 rpm+ throughout.
Form Test: Perform 1 x 20 minute time trial effort at race pace. *Use the average power achieved to calculate your training zones (input the power value in the Training Zones spreadsheet provided:
Trainer. Warm-up 10 min in Zone 1-3 / 90rpm+. After warm-up include 1-legged pedaling drills alternating each leg for 30 seconds+, for a total of 6-10 minutes. Keep the intensity low and focus on good form. Stop if you have any knee pain.
Then do 4 x 5 minutes in Zone 3 at the following cadences:
Ride in Zone 2 for 3 minutes between intervals / SS rpm. Warm-down for 5 minutes in Zone 1 / SS rpm.
Ride in Zone 2 / 85 rpm+. After a good warm-up perform 45-60 minutes of continuous big gear riding in your Big Gear zone / 65-75 rpm. Focus on smooth pedaling and stay seated as much as possible. Relax your grip and upper body. Alternate: holding in the drops / brake hoods. After Big Gear spin for 5 minutes in Zone 1 at 110 rpm+. Stop the Big Gear interval and spin easy if you have any knee or other abnormal pain.
Ride in Zone 2-3 with some efforts in Zone 4. Keep your cadence over 85 rpm on the flats. You can ride with a group if you can stay under Zone 5.
Road or MTB / After a good warm-up ride continuously in your Tempo zone / Self Selected cadence. Warm-down 5-10 minutes in Zone 1 / 90rpm+.
After a good warm-up ride continuously in your Tempo zone / 90 rpm+. Warm-down 5-10 minutes in Zone 1 / 90rpm+.
Trainer. Warm-up 10-15 min in Zone 1-2 / 90-100 rpm and include 2 x 10 sec accelerations. Then do 3 x 8 min in Zone 3 / 50-60 rpm (big gear). Change position every 2 minutes as follows: 1) holding on top of bars, 2) riding no hands, 3) riding in the drops, aero position 4) out-the-saddle. Spin for 2 min in Zone 1-2 / 100 rpm+ between intervals. Warm-down 3-5 min in Zone 1-2 / 100 rpm+. Elevate front end of trainer to simulate climbs (optional). *Stop if any knee pain.