Benchmark Test: Spinervals 27- Threshold Test & Suffer Fest and Training Zones 1/7/12

On 12/1, the first day of the 32-day challenge, we did the same workout as 1/5 Thursday to set benchmark. Back then, my speed/distance sensor was not working and chest strap was in question now I think about it (just got a new one sent from Garmin yesterday). So all I have to compare with January is this Garmin data. (I also learned to turn GPS off with Alex’s advice after this.)

My last metabolic assessment with my now-former trainer on bike was in October, so I am really in need of another NewLeaf assessment on bike.

Faithful readers may recall what happened in regards to me taking up the 32-day challenge. (grrr) Also this assessment requires no-workout the day before the assessment and with New Year’s resolution folks at the gym, I don’t know if I get an assessment when I need. (Look at the excuses I come up with.) So I took the average heart rate from the Thursday workout and punched in the online calculator that Coach had　and came up with heart rate training zones (pictured above). Compared to official NewLeaf number from October, there are a few changes.

1) my zone 1 starting point went up by 6 points
2) my zone 2 start point was my old zone 3 starting point
3) my zone 3 shrank in half (old: 131-151, new: 142-149)
4) my AT remained almost the same (old: 151, new: 149)
5) my zone 4 is identical
6) max heart rate is almost the same (old: 172, new: 169)

These may mean nothing but different ways of setting up the zones, my unpaid Trainer/Husband Tony says. Besides I recall Coach commenting on somebody to use LTF version of heart rate chart　but I am taking my liberty of not being accurate anyway and decided to take the Coach quick and dirty online calculator version. I feel like what Bruce said when he was explaining to the result on this document happened. Oh, well, until scientifically proven, I will keep entertaining my ego.

I will make another entry about DigiFit sometime, but the following graphics are generated and I sent myself (and unpaid coach/hubby) as an email to share. Each graph will enlarge when you click.



I also learned to use lap feature for collecting data for this kind of workout, again from Alex and managed not to forget to use the feature. (You never know how much your brain is functioning during workout.) Garmin site generates .csv file, which I can open in Excel to view nice and neat. I don’t live in Excel sheet like Hubby Tony or Rick, the heroic guest writer from yesterday, but this is helpful.　



From reading description and others' posts, TrainingPeaks that we are using, once you upgraded to paid version. But I am not jumping onto that just yet. But my new friend Ashwant Bud Singh Suri posted the following chart, explaining Training distance chart: black = planned distance. PM chart: blue = fitness, pink = fatigue, yellow = freshness. (Click will enlarge.) With this post, he said he is taking a rest day. Humm, some of us just need to be told to take a rest by scientific data otherwise too stubborn to go on overtrained. Humm.



But I have been fishing for power meter for a long time. Coach constantly mentions it and I bought a Wireless version of KINETIC POWER COMPUTER and decided to return. My friend, Susan from Down Under seems to have it going and wonder she is using the wired version successfully. My unpaid coach/hubby also did fair amount of research with ANT compatible power meters. Now I have 310XT, I should take another serious look, right?

My new friend Ashwant Bud Singh kindly posted the other day,
“If anyone is stressing about calculating watts, the easiest way is to calculate your calories per minute and multiply by 16.66. Usually all out 20 minutes is done and this is 92 percent, however if you bike for 1 hour all out, take the total calories and divide by 60 for calories per minute and multiply by 16.66 = Threshold power at 100% = power in watts (joules per second).” So for now, I got to know my threshold power is 229.08. Not bad, right?