This warmup was done shortly after my FTP was updated.
Here’s the results compared to my last one’s:
- HR from the last minute of the first interval: 117 vs 130
- HR from the last minute of the second interval: 140 vs 154
- HR from the last two minutes of the third interval: 161 vs 179
- HR after 90 seconds of rest: 101 vs 112
- Recovery HR after 2 minutes: 64 vs 70
Notice that a lower cadence was used which may partially explain the lower HR’s. A fan was also used.
I have finished Sweet Spots Base I and my second 8 minute FTP test on TrainerRoad. Here’s the data from Strava and TrainerRoad.
According to the tests, my FTP increased from 182W to 203W or 11% in six weeks. It’s possible that some of the improvement was caused by using a fan which decreased my HR significantly.
For the second interval, I increased the gearing and noticed that my wattage was higher even though my HR stayed the same. Notice that the cadence was lower. I may have to improve my pacing . If the workouts are still too easy, I might raise the intensity by 3 or 4 percent.
I’m now on Sweet Spot Base II. Compared to the first part, it has more threshold, VO2 max, and anaerobic intervals.
This chart was made using LibreOffice Calc. The power was measured at different speeds. There was a big gap between the last two points because a high power output was required even though I used the minimum resistance to do the test.
Since it’s linear, you can use a speedometer to estimate your power. You should set the wheel size so that the numbers are close to those in the chart. This is useful if you don’t have a power meter.
The LSCT warmup can be used to track fitness changes and recovery. This is my first time doing the warmup.
The warmup was performed the day after the workout Monitor with a morning HR of 50.
Here’s the data:
- HR from the last minute of the first interval: 130
- HR from the last minute of the second interval: 154
- HR from the last two minutes of the third interval: 179
- HR after 90 seconds of rest: 112
- Recovery HR after 2 minutes: 70
If the values change, then there’s changes to fitness or recovery.
What I needed to change during the warmup was a consistent cadence and avoiding pausing by backpedalling or turning off auto-pause.
Here are two articles about the test:
The Stages Cycling HR strap with Bluetooth and ANT+ was used.
In TrainerRoad, it’s possible to use virtual power even though if your trainer isn’t supported.
I tested the wattage readings from the selections of Minoura’s trainers at different resistance settings. The speed was around 25 kph and the cadence around 53 RPM. The Minoura M80 trainer was used at the lowest resistance.
- Level 1: 53W at 25.0 kph and 53 RPM
- Level 2: 105W at 25.1 kph and 53 RPM
- Level 3: 128W at 24.9 kph and 53 RPM
- Level 4: 146W at 24.9 kph and 53 RPM
- Level 5: 199W at 25.1 kph and 53 RPM
- Level 5: 206W at 25.4 kph and 53 RPM
- Level 6: 218W at 24.9 kph and 53 RPM
Level 0: 121W at 24.9 kph and 53 RPM
Level 1: 143W at 25.0 kph and 53 RPM
Level 2: 161W at 25.2 kph and 53 RPM
Level 3: 185W at 25.1 kph and 53 RPM
Level 4: 194W at 25.0 kph and 53 RPM
Level 5: 206W at 25.1 kph and 53 RPM
Level 6: 218W at 25.0 kph and 53 RPM
The highest settings seemed to match.
I also tested virtual power for my trainer at 46.6 kph and 83 RPM. The power reading was 466W.
Recently, I subscribed for TrainerRoad which estimates your power output based on your speed on a trainer. This was my first assessment.
The app was installed on my Nexus 7 2013 tablet. It used a Wahoo Blue SC speed and cadence sensor.
The assessment had two 8 minute all out intervals. My FTP was estimated to be 182 watts. Since I felt that I could go longer, I might update it to 3 percent higher for my future workouts. My HR was at least 85% of max HR. I might aim for 90 to 95% next time. My base phase was Sweet Spot which was recommended for most cyclists. After six weeks, I plan on testing my FTP again.
Here’s the screen shots from TrainerRoad.
You can sync your TrainerRoad rides to Strava too.
The Minoura M80 trainer was used. Thankfully, it was on the list of supported trainers. I bought it on Craigslist for a good deal. I had to install a 700 x 28c or smaller tire on my rear wheel to make it fit. 38c was too wide. I worked out with the highest resistance on the trainer, using my gears to adjust the resistance further during my assessment.
It’s possible to share the same bike, leaving the speed and cadence sensor installed. I recommend installing single sided clipless pedals if you have cycling shoes, and a quick release seat post skewer for easy adjustment. The bike should be multi-speed unless your trainer has adjustable resistance like smart trainers do.
I use TrainerRoad because amateur athletes improved their fitness levels significantly with the app. Since its target power during its workouts are selected based on your FTP, it reduces the risk of over- and under- training. Since no internet connection is required for training, you can train outside your house without cellular data. You can choose different plans for different goals. It’s $12 per month.
Recently, I started using a heart rate monitor and it made it easier to stay in my preferred heart rate zones during my rides. That’s why I think a heart rate monitor is beneficial for those who actively commute.
Without a HRM, I have a tendency to push too hard or too gently which makes training more difficult increases the risk of overtrain, cause a plateau, and may decrease endurance.
With a HRM, I can stay at my target HR uphill, downhill, in the flats, off-road and with wind. This makes sure that you to get a good work out. If the hill is steep downhill, I feel safer coasting or braking. With my HR at a desired level, I’ll spend more time in my preferred zones. This should improve my stamina and average power. I hope that the improved stamina would be beneficial outside of cycling. I use the Soleus 3.0 GPS watch to measure my heart rate.
A well rounded plan should be used for improving fitness. A HRM can help you achieve your fitness goals. You could use zone 1 for recovery, warm ups and cool downs, zone 2 to improve your endurance, and the other zones for intervals.
With a HRM, you can train with whatever plan you like while commuting. It can help you build your base fitness.
I recommend HRM’s that are universal because when you replace their watches or computers, they can still pair. It’s important that the monitor is giving accurate readings.
I think active commuters should use a HRM to achieve their fitness goals. It can make training more efficient, improve average power, endurance, speed, and fitness, prevent injuries, and even improve health.