Ironman Lake Placid

CompuTrainer Test Set

This morning was test day for the CompuTrainer P.I.G. program. The last time I did this test I had just setup the trainer and didn’t really understand what I was doing. I was probably paying a little too much attention to the mph value and the Metal Man I was racing and average 209 watts for the 30 minute test. This time I was a more focused and did 248.6 watts for the test with an average heart rate of 159.2. I’m not sure if this was a good thing or bad thing yet, because the next 4-5 weeks training is going to be based off of this new average watts number. I’m happy with the improvement and I don’t expect there to be such a dramatic jump for the next test. I’m definitely looking forward to the warmer weather to see how this all translates to actually riding on the road.

Before the 30 minute test you are supposed to ride progressively up to 90% of your current maximum wattage between the 20-25 minute mark, from there you just spin easy and start the test. Watching my numbers and seeing how my legs felt during the warmup I was thinking I might be able to average 230-235 watts. I was concerned about being able to keep up the effort for the entire 10 mile course or 30 minute ride. As it turned out I was comfortable keeping the pace around 240 and then on the uphills going up to around 270-285 for short periods of time. I did start to fade over the last 3 or 4 minutes though, proably averaged around 230, just couldn’t keep the RPMs up.

Ride stats:
Watts: 248
MPH: 21.5
HR: 159
Cadence: 87
Overall SpinScan: 57 – that needs some work

Weight: 169

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