Training Progress Test

I have just listened to an interesting podcast with 'Training Bible' coach Rob Kelley. The podcast itself was about VO2 Max intervals however Rob briefly described the format of their training programs which are based on Joe Friel's book 'The Training Bible'. The training bible recommend building on each zone independently. Moving from one zone to another (not too dissimilar to Trainerroad). However, it seems as though they use a method of monitoring progress from tests by comparing HR & power. When 'decoupling' occurs at a pre determined set point you are ready to go into the next stage.

For example - base training phase:

You will want to optimise your zone 2 aerobic threshold during base training. Therefore, if you hold your power output at the top of your zone 2 (based on a % of your FTP) your HR should remain stable for as long as your aerobic fitness allows you too... The longer the duration, the higher your aerobic fitness. As soon as your HR begins to increase (becomes decoupled) you can get a measure of your base level training (aerobic fitness). Initially you may be able to last 50 mins in zone 2 before decoupling occurs. The training program of base training should increase this to 2 hours. At this stage you can move onto zone 3.

Personally I find this really interesting and useful. Before I begin my 28 week hill climb training plan in April, I am going to be completing a condensed training plan in preparation for the WTTA Hardrider series in March (starting 1st Dec). I was planning to miss the base phase and go straight into the build phase. I was anticipating that I will have a reasonable level of aerobic fitness already as I have not done a large amount of high intensity workouts over the last month or two. Instead I spent about 5-6 hours each week at zone 2 commuting (in effect - a very poorly structured base level training). Following this, I have been doing a 4 hour chaingang ride on Sunday's with the 'Pain Train' which has been developing FTP & endurance. Therefore, before I begin this condensed training plan, I am going to complete this 'aerobic test' to see where I am at. It may not change the plan as I am already short on time, but it should help me understand my current situation.

I'm hoping to last approx 1 hour 45 mins. If I last longer that would be great... If I am under 1 hour 30 min, I may be a little low on aerobic fitness to withstand the full Build & Speciality phase's without including some additional Base level work. 

I look forward to finding out and seeing if this test works :)