CTS Field Test

[ZackJones]

Recently I signed up for my free month of training from Carmichael Training Systems (CTS) that I was able to get through Performance Bike.

Yesterday I went out and did my field test. It consists of two 3 mile time trials done back to back with 15 minute break between the two. For some unknown reason my computer decided to stop recording my information 1.91 miles into the 2nd test so I wasn't able to get complete data for it :( I also didn't have anything left to try a 3rd attempt.

Anyways here's the results as reported by my Cateye MSC-3DX computer. The computer was set to record Speed, Cadence and HR at 5 second intervals for the duration of the tests. Gearing was a combo of 52/21 or 52/19 on the first run and 52/21 for the entire 2nd run.

TT1
Time - 9:20
Dist - 2.98
Max HR - 177
Min HR - 131
Avg HR - 170
Max Spd - 24.4
Min Spd - 6.3
Avg Spd - 19.2
Max Cad - 106
Min Cad - 0
Avg Cad - 93

TT2
Computer stopped early.

Time - 6:20
Dist - 1.91
Max HR - 181 (182 was max on computer)
Min HR - 142
Avg HR - 170
Max Spd - 21.7
Min Spd - 7.7
Avg Spd - 18.3
Max Cad - 113
Min Cad - 19
Avg Cad - 95

Weather

86 degrees
37% humidity
Winds 5mph

I'll find out later today after my coach reviews this info what kind of shape I'm in, etc. The course I ride is an upside down "L" shaped one. I have one turn around and one stop sign to deal with but foruntaely there weren't any cars coming so I was OK blowing through the intersection.

If there's interest here I'll post progress reports during my free month of training.

Zack

[SamDaBikinMan]

I'd be interested in seeing the progress Zack. Looks like you are already burning up the 3 mile test pretty good. I'd be tempted to perform that test on SCT since it is so flat. Out past Rambo are good stretches of more than 3 miles.

I have one of the CTS books but never follow the program exactly. I can't seem to get into the heartrate jazz 100%. I just like to ride however I feel like riding and let it go at that.

[djpluv]

Awesome! You'll have to keep us informed on your package. I've been real happy with them so far! I had to take my 3rd-month FT this past Friday...this time my coach had me hit one shot up Cheyenne Canyon (3.2 miles, 7% avg grade, 1140 ft climb) instead of a flat TT. I did score a personal best time on the first ride up (20:46, 178 HRavg), but was friggin' beat :-/

[RonH]

Impressive results. :thumbup:

I'd be interested in your results too.
I've thought about trying the free thing but...

[ZackJones]

Thanks for the feedback guys. I'll keep you posted on my progress. I have my first week of rides scheduled. Basically I have 1 to 1 1/2 hour rides Tues - Friday and 1 1/2 and 2 1/2 hour rides scheduled for the weekend.

I tried my first "fast pedal" exercises last night. Fast pedalling is when try to maintain a cadence bewteen 110 and 120 rpm for several minutes. It was hard for me to keep my cadence up that high for the duration.

The rest the week I have two 1 1/2 hour rides scheduled and a 1 hour recovery ride on Friday. Saturday I get to try "stomps" and Sunday I get to try "Muscle Tension" intervals.

The only downside so far is it seems my commuting miles aren't being taken into consideration. If I commute to and from work that's about 1 hour of riding. On top of that I'm supposed to go out and add 1 1/2 hours on top of that. My coach is trying to run me in the ground :)

Zack

[djpluv]

I'm not a big fan of the "fast pedals" :( i've found, though, that doing those intervals on a gradual uphill helps a bit to keep the cadence under control and within the prescribed range.