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"It has been about 3 months since I did my first lactate threshold testing and given that the training is for my first Ironman this Summer, the goal is to train my aerobic threshold more than anything and that's where the training has been focused.
Today was test #2 and the goal was obviously to improve the aerobic threshold and the lactate threshold as well.
Results:
Aerobic Threshold
Test 1 - 160 watts
Test 2 - 165 watts
Barely any improvement on this area, which was the most disconcerting part of the damn test! This may have been a case of training my easy rides a little too hard (i.e. as I don't have power until my new PT comes I was basing off HR and would let it drift up)...
Lactate Threshold
Test 1 - 210 watts
Test 2 - 220 watts
This felt pretty good - testing is paying off on the Z3 workouts. For the past month, the Z3 workouts haven't been done in the gym on the computrainer as the weather has been too nice. Given that, and the lack of a powermeter on my bike, I quite likely wasn't pushing hard enough in the past 3 weeks and likely could have had better improvement here. Definitely looking forward to getting the powermeter in the next couple of weeks!
Once I have my PT, I will be able to do the Z3 threshold workouts both indoors on my trainer or outdoors as well, which will rock.
Maximum Power
Test 1 - 285 watts
Test 2 - 310 watts
This felt so damn good! It was my goal to make sure that I completed the full 3 minutes at this wattage (which is how they measure maximum power) as last time I only held it there for 30 seconds.
Other considerations / Thoughts
My coach was a little disconcerted that my aerobic threshold didn't improve much at all, which is what we're targeting. He is going to analyze all the data from the test and I will get my results later this week likely.
Something that did jump out at him as he started to scrutinize the results to see how I could have not improved as we wanted was that my cadence had increased by 7 RPM. During the first test, I pedalled at a cadence of 84 RPM, while for the second test I pedalled at a cadence of 91 - not sure what impact this would have had, but overall I have been working hard to spin the pedals and increase my ability to pedal regularly at +90 RPM, so that was my good to do...
Overall
Overall, I was happy that my maximum power and lactate threshold are climbing. I would definitely like to see my aerobic threshold increase dramatically over the next two months (I would love to hit 180 - 190 watts and over time 200 - 220) as this is going to be the wattage at which I ride for IMC.
I guess I will continue to train, stop looking at the HR and the speed and simply concentrate on the wattage (once the PT gets here) and stick within the zone that my coach prescribes to ensure that this threshold increases.
Until next time, best of luck to all of you in your training and racing."
Clint
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