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Performance Test

Old 02-14-09, 08:40 AM
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dhale50
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Performance Test

So I go to Robbie Ventura's coaching studio (VisionQuest Coaching) yesterday for a performance test that I signed up for. I wanted to see where I am as a cyclist. This season will be my first season of racing. I have been just riding for years, but never had any hard numbers or structure to what I was doing. I am 33 yo, 5'10 and 180lbs. Robbie says this is useless muscle for cycling, I agree, but genetics are hard to fight.

Anyway, after an interview about my goals, physical fitness level, some basic core strength exercises and a warm up, he hooks the powermeter up and starts the test. The test lasted about 50 minutes total and consisted of him taking blood samples from my fingertips (while I was riding), to calculate my LT. I have never seen my HR get up that high (191) while cycling.

I don't have ALL the numbers yet, I should get my packet with all results in about a week, but what we found was what I suspected. Genetically, I am a fast twitch fiber guy. I have a very weak aerobic engine I think my FTP was somewhere around 200 Watts. What was interesting though was the final two 20 second sprints. My first sprint, I maxed out at 1110. The second one I went balls out and maxed out at 1246, which Robbie said that was pretty damn good for someone who has not raced or trained. He also said it doesn't matter though, if I can't make it to the end of the race because of my weak aerobic capacity. So I am thinking about joining the coaching program to get my aerobic engine going and enhancing my strengths. So what are some of the things you guys do to increase aerobic capacity? Riding long hours? Short but intense?

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Old 02-14-09, 09:37 AM
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Originally Posted by dhale50 View Post
I don't have ALL the numbers yet, I should get my packet with all results in about a week, but what we found was what I suspected. Genetically, I am a fast twitch fiber guy. I have a very weak aerobic engine I think my FTP was somewhere around 200 Watts. What was interesting though was the final two 20 second sprints. My first sprint, I maxed out at 1110. The second one I went balls out and maxed out at 1246, which Robbie said that was pretty damn good for someone who has not raced or trained. He also said it doesn't matter though, if I can't make it to the end of the race because of my weak aerobic capacity. So I am thinking about joining the coaching program to get my aerobic engine going and enhancing my strengths. So what are some of the things you guys do to increase aerobic capacity? Riding long hours? Short but intense?
If you join the VQ program, Robbie will design a program that incorporates a lot of different types of riding. He used to be the coach for the team I was on, and he's a super nice, yet very knowledgeable, coach and mentor.

You'll see a mixture of the following when you get on board with any kind of new training program:

-Long rides
-tempo
-long intervals
-short intervals
-sprints

In terms of hours on the bike, it depends on how much free time you have, and how your body handles the training load. For a beginner, it will probably be around 10-12hrs a week.
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Old 02-14-09, 10:18 AM
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Originally Posted by dhale50 View Post
So I go to Robbie Ventura's coaching studio (VisionQuest Coaching) yesterday for a performance test that I signed up for. I wanted to see where I am as a cyclist. This season will be my first season of racing. I have been just riding for years, but never had any hard numbers or structure to what I was doing. I am 33 yo, 5'10 and 180lbs. Robbie says this is useless muscle for cycling, I agree, but genetics are hard to fight.

Anyway, after an interview about my goals, physical fitness level, some basic core strength exercises and a warm up, he hooks the powermeter up and starts the test. The test lasted about 50 minutes total and consisted of him taking blood samples from my fingertips (while I was riding), to calculate my LT. I have never seen my HR get up that high (191) while cycling.

I don't have ALL the numbers yet, I should get my packet with all results in about a week, but what we found was what I suspected. Genetically, I am a fast twitch fiber guy. I have a very weak aerobic engine I think my FTP was somewhere around 200 Watts. What was interesting though was the final two 20 second sprints. My first sprint, I maxed out at 1110. The second one I went balls out and maxed out at 1246, which Robbie said that was pretty damn good for someone who has not raced or trained. He also said it doesn't matter though, if I can't make it to the end of the race because of my weak aerobic capacity. So I am thinking about joining the coaching program to get my aerobic engine going and enhancing my strengths. So what are some of the things you guys do to increase aerobic capacity? Riding long hours? Short but intense?
Like DoK said, it must be a combination, but unless you are racing track, there is nothing that is "short" about road racing. Given that, up to now I have done mostly long intervals and not super intense (starting threshold work this week). As races get closer that will change. Search the forums for SST. It is basically hard tempo and long intervals.

He's got a good point about making it to the point of the race where you can use your 1100 watts for a good result. When I first started training to race I was told that you are basically working at or above your threshold most of the race. The stronger you become, the more work you do below threshold and the more you have saved for the final burst 1k-100m and you hopefully get some happy results.

So, did he yell and scream at you for your sprint? (I've heard he's really good at that)

I've heard good things about VQ. Have fun and soak it all up!
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Old 02-14-09, 10:24 AM
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Originally Posted by slim_77 View Post
So, did he yell and scream at you for your sprint? (I've heard he's really good at that)
Ha, he did. Basically a drill Sergeant for 20 seconds
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Old 02-14-09, 10:49 AM
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That really is a big disconnect between FTP and 5 second power.


As alluded to above a coaching program will have you doing an number of types of intervals.

However the core of any program to raise your FTP will have doing a lot of steady state intervals, such as 2x20 at or just below FTP
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Old 02-14-09, 11:18 AM
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Originally Posted by merlinextraligh View Post
That really is a big disconnect between FTP and 5 second power.


As alluded to above a coaching program will have you doing an number of types of intervals.

However the core of any program to raise your FTP will have doing a lot of steady state intervals, such as 2x20 at or just below FTP
I was sort of confused by that 200 number. I'll probably clear it up with him, but I believe he said at threshold, I was producing 200 watts? Don't know if that means that is my FTP or not. It will be more clear once I get my results and then talk to him again.
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Old 02-14-09, 11:25 AM
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dhale50,
If you plan to join the program then listen to what RV has to say. It doesn't really matter what the BF'ers say, does it?
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Old 02-14-09, 12:40 PM
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Originally Posted by merlinextraligh View Post
That really is a big disconnect between FTP and 5 second power.


As alluded to above a coaching program will have you doing an number of types of intervals.

However the core of any program to raise your FTP will have doing a lot of steady state intervals, such as 2x20 at or just below FTP
Mine is similar.

My max 5 sec power is currently in the mid 1200's. FTP is about 250.
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Old 02-14-09, 01:21 PM
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Fast-twitch? North Brook Velodrome. Problem solved.
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Old 02-14-09, 02:55 PM
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Originally Posted by ridethecliche View Post
Mine is similar.

My max 5 sec power is currently in the mid 1200's. FTP is about 250.
I guess (actually I know) I need to work on my sprint more. FTP 320, max 5 second power 1280.
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