Coach Wendy Gets A Power Test
I am a Coach at an indoor cycling training facility, Power Up Cycling, located inside Big Shark West, Chesterfield MO. What is that? Basically, after hooking up your own bike to a computrainer I will then guide/coach you throughout your workout as you maintain your individual power zones at a prescribed level. All you do is pedal, there are no buttons for you to push or turn, the computrainer simulates every hill, downhill and flat section without your assistance. In order to establish your zones you will be given a Power Test, also known as an FTP. This test is 20 minutes long, you are pushing the pedals as hard as you can, it feels like you are breathing through a coffee stir stick, you could puke, and/or your legs feel like they may just rip off.... that's if we do it right. Nah, really, it's not that bad, but some folks really dread it.
This past Friday I gave myself a Power Test. I felt rather indifferent about it, not good and not bad, knowing that it is a necessary evil to training effectively. It's not a good idea to go into Winter training using numbers I earned many moons ago. After giving myself a short pep talk I went after it. My heart rate was a bit high so I started out a little more conservative than usual, hoping I could finish strong and make up the difference near the end. The course is a mix of hills with varying grades and flats in-between each hill. I know this course blindfolded, I have coached riders through it at least a hundred times. I've got this!
As I made it towards the final 5% climb I knew this was it, go time, time to empty the tank with 90 seconds left. I glanced at the tutu, which was right next to me, and hoped it really contained those magical watt powers I tell everyone it has. Pedaling with all my might and watching the time. Knowing I have to hit the button at 20 minutes to stop the test, I do not immediately see my ending watt average. My head is down and I am leaning over my handlebars gasping for air, covered in sweat, legs shaking from the effort. Glad there is no one around because it is quite a sight. Gathering myself slowly I push up from the bars and peak with one eye at my ending watt average.
SH!T!~ My head lowers again to my handlebars and I immediately get down on myself for the test. Nearly 20 watts lower than last time! Seriously?! The excuses start to flow, bullshit excuses yet some are very real. I did put my body through quite an ordeal in 2017. Thousands of miles, a few bike accidents, sucky recovery, and beatings at the gym do take a toll. Luckily, the coaching part of my brain came out about two minutes later as I pedaled my recovery time. What do I tell someone when they are disappointed in their efforts?? I tell them this...... This is where you are. These are the numbers you need to work with right now. Be patient, they will grow. This is how you build a strong foundation by starting where you are at. These are 'right now' numbers, not forever numbers. Wipe your face. Get over yourself and get back to work.
I thought I would share this with you because I know that the "off season" is hard for all of us, myself included. (Really, I do not think there is an "off season"and prefer to call it the "build a beast season"). Rebuilding your foundation, training with a periodization plan and proper recovery is essential to having a successful ride/race season. I know that I have some big goals and need to plan accordingly for them. Failure is not an option. You will notice some changes in my riding/race schedule this year as I change things up a bit. Local mountain bike races are on my to do list as well as traveling to a few new states for Gravel. Stayed tuned.....
This past Friday I gave myself a Power Test. I felt rather indifferent about it, not good and not bad, knowing that it is a necessary evil to training effectively. It's not a good idea to go into Winter training using numbers I earned many moons ago. After giving myself a short pep talk I went after it. My heart rate was a bit high so I started out a little more conservative than usual, hoping I could finish strong and make up the difference near the end. The course is a mix of hills with varying grades and flats in-between each hill. I know this course blindfolded, I have coached riders through it at least a hundred times. I've got this!
As I made it towards the final 5% climb I knew this was it, go time, time to empty the tank with 90 seconds left. I glanced at the tutu, which was right next to me, and hoped it really contained those magical watt powers I tell everyone it has. Pedaling with all my might and watching the time. Knowing I have to hit the button at 20 minutes to stop the test, I do not immediately see my ending watt average. My head is down and I am leaning over my handlebars gasping for air, covered in sweat, legs shaking from the effort. Glad there is no one around because it is quite a sight. Gathering myself slowly I push up from the bars and peak with one eye at my ending watt average.
 |
| Spent! |
SH!T!~ My head lowers again to my handlebars and I immediately get down on myself for the test. Nearly 20 watts lower than last time! Seriously?! The excuses start to flow, bullshit excuses yet some are very real. I did put my body through quite an ordeal in 2017. Thousands of miles, a few bike accidents, sucky recovery, and beatings at the gym do take a toll. Luckily, the coaching part of my brain came out about two minutes later as I pedaled my recovery time. What do I tell someone when they are disappointed in their efforts?? I tell them this...... This is where you are. These are the numbers you need to work with right now. Be patient, they will grow. This is how you build a strong foundation by starting where you are at. These are 'right now' numbers, not forever numbers. Wipe your face. Get over yourself and get back to work.
I thought I would share this with you because I know that the "off season" is hard for all of us, myself included. (Really, I do not think there is an "off season"and prefer to call it the "build a beast season"). Rebuilding your foundation, training with a periodization plan and proper recovery is essential to having a successful ride/race season. I know that I have some big goals and need to plan accordingly for them. Failure is not an option. You will notice some changes in my riding/race schedule this year as I change things up a bit. Local mountain bike races are on my to do list as well as traveling to a few new states for Gravel. Stayed tuned.....
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