POWER TEST

If you read anything on cycling training, almost everyone is moving towards training with a power meter. Training with power is an objective measurement to how much work you are doing and how much stronger you are becoming. You can focus on training in different intensities that which are very black and white. This is much better than training predominately with heart rate as so much can affect how that measurement: caffeine, lack of sleep, diet, etc. The power test basically consists of you sitting on your bike, and going as hard as you can with the maximum amount of watts you can sustain over that time.  As I sat on my bike along the other 19 riders at my training center, I was a little intimidated as I didn’t know what number to shoot for. I went with the plan to go out at “about a 7″ intensity and negative split the last 4 minutes or so.  Overall, I put out a 232 watts per average average. Now here’s the interesting part: having this number  now allows me to figure out my power to weight ratio. Check out the following graph:

When I took the test, I weighed in WITH SHOES, which put me around 183 pounds. 183 pounds in kgs is 83 kgs.  232/83 = 2.79. Without shoes, I was 170 which would put me around a 2.83. So looking at the chart, I am a atop of the Cat. 5 racers…which isn’t that great. But this is good news! I can now objectively assess my progress and hope to climb the ladder in this chart. After the first few weeks of training, I have already loss 3 lbs, and my watts have been increasingly gotten higher and higher. In fact, when doing workouts, I’m consistently up in the 250 range. I think the p90x is helping as well.

VO2 Max Test (running)

To keep it short and simple, a “VO2 Max is a measure of how fit an athlete is: It expresses the volume of oxygen a body consumes per minute.” The test is an experience all in it’s own. I get the shop and I start warming up on the treadmill. I’m instructed that they will be putting a mask on my face to measure the carbon dioxide vs. something. I wasn’t really sure how much this was going to hurt, but all I could think about was the episode of the Cosby show were Cliff Huxtable is taking a health test and he’s fine in the beginning being all funny but by the time the treadmill really starts running fast he’s almost about collapse. One of the funniest episodes ever!! Check out the clip below.

I digress. The VO2 max is great because it sets your training zones so now I know what range my heart rate should be for endurance runs, tempo runs, sprints, etc.  The test hurt pretty bad. I started out going slow then he ramped up the speed over a few minutes to a 8:00/min mile pace. I was feeling pretty comfortable there. Then he started ramping up the incline. 3 percent, 4, 5, 6, 7, 8 percent. At around 8 percent incline I think my heart rate was about 175 (still going at an 8 min mile pace don’t forget). The sound of me breathing into the mask started to sound like Dark Vader almost. 8.5,9 percent…I can could see the computer screen in my peripheral vision showing my heart rate creep up: 178,179, 180. Finally he put it at 10% incline and told me that 10% was going to be the highest he would go but the longer I went, the better data they could obtain. I ended up tapping out at 184 beats per minute. My coach who was looking on told me I was starting to move all over the band and to try to concentrate on staying in the center. However, I think what made me stop was that I started to feel something rise out of stomach and I didn’t want to push it to where I vomited.

I didn’t know how much my effort was”good” or not, but I scored a 60.4 which ranks me in the “excellent” in fitness for my age group. Check out the following graph below. I guess it’s all relative. But it’s good to know what my potential is. I know already that it must be higher now as I’ve lost weight being on p90x. All in all, I’m enjoying the data collection and and science behind becoming a better and faster triathlete. I can’t wait for the next round of tests!

I am the owner of a 60.4 VO2 max

I like how they advertise it’s not a quick fix to being fit, and the host Tony Horton makes it clear it’s not a couch-to-fitness program. Looking at their website, participant’s results seem amazing. People have lost double digit body fat percentages, weight, and increased strength and flexibility…all the things I’ve been talking about. I think what appealed to me most is that I don’t have to think about what workout is coming next; I can just look at the p90x calender, and follow the program. Add this with my triathlon coaching that starts off  next week.

P90X - X is for Xtreme.

After day 1, I can totally feel the tightness in my muscles in my back and chest. I think doing all the pull-ups well definitely help with the swim. Today is plyometrics. I was thinking about substituting this for a swim, bike or run, but after some research, many runners who are doing p90x say this workout is invaluable as it works your weaknesses and makes you more of a explosive runner. So be it.

I’m concerned about all the workouts. During my winter break, it’s not a big deal. However, with my coaching beginning next week, marathon build up, it’ll be a little tough getting all the workouts in. Doesn’t look like there will much sleeping in come 2010. The p90x program tells you to take before and after pics at day 1,30,60, and 90. I did take my before photos, but due to lack of narcissism that I have, I’m not gonna post them online till the end.   Overall, I”m pretty excited with everything moving in the right direction