Power Session (Updated)

Wednesday night I went back to optimum performance to do the “power training” class. This class was designed with the intent of defining your performance zones so you can train more effectively. Paul only offers these classes every 6 weeks, so I am glad I got into this one.

The class started with a warm up and some fast spins; then we spun at a maximum sustained effort for 5 minutes. This opens the lactic acid barrier and gets you ready for the next effort. After the five-minute interval we do an easy spin for 10 minutes to get a full recovery in. Then the fun part starts, a 20-minute (or 8 mile) maximum effort. Paul broke this part up into four, 5-minute songs so we keep track of our timing based on the music. If that wasn’t enough Paul gave us updates throughout to keep us on pace.

Based on the first 5-minute effort Paul gave me a goal of maintaining and average of 310 watts for the 20-minute effort. The computer was set up to show my current watts and the average watts. For the first five minutes I was averaging 330 or better, but as the time wore on, that dropped. Paul said he would prefer to see you slowly drop your average rather than start really strong then just drop off. I did a pretty good job of managing that and kept the 20-minute average to 311. That’s not an exceptional number, but I think it was pretty good considering I have only been on the bike once or twice since November or so.

The class record was 360, I hope to hit that number (or better) by the peak of race season. Talking with some of the people in the class, I heard how they improved 30, 40 or more points in just 6 weeks so I don’t think that goal is unrealistic and I think the more structured training can get me there.

Here are the results:
Functional Threshold Power: 311 watts
Recovery Zone
Min: -
Mid: -
Max: 173
Endurance
Min: 174
Mid: 205
Max: 235
Tempo Zone:
Min: 236
Mid: 259
Max: 281
Lactate Threshold:
Min: 283
Mid: 305
Max: 328
VO2:
Min: 329
Mid: -
Max: 374