Wattbike Training Session with Nick Brown

[Narberth Dynamos]

Andrew has arranged a training session (a Ramp Test) with Nick Brown using his Wattbike on the evening of 13 May 2011. See details below.

Note that there are 1/2hr slots available from 5.00pm at a cost of £8.00.

It you want to have a go please reply to this post with the time you would like.

Hi Andrew

Further to our earlier telephone conversation, I suggest for your testing evening that we do a ramp test on the Wattbike. This involves gradually increasing the power output starting at 100 watts, rising by 25 watts every 2 minutes. From this test I can plot heart rate against power and the results can be used for progressive analysis of training development, predicting training zones, and, if people want to go for it, maximum heart rate. However, the basic test does not require effort to complete exhaustion because it is the plot of heart rate against power which is the primary analysis tool. The end point of the line is not particularly important. For most people who intend to compete in sportives, the position of the HR/power curve in the mid range of power output may be more important. Ramp testing can be repeated every 4 to 6 weeks to check progress during training. With training the curve should show a downward trend, i.e. HR will be lower for the same power output. I’ve attached a graph from my own training to illustrate.

As well as obtaining HR/power data the session will also allow pedal analysis which shows how efficient the pedal stroke is and whether there is any right/left imbalance. I’ve attached some typical graphs to show you what can be generated by the test. I will analyse each test and provide a print out of HR against power for the ramp test and a few representative polar graphs from the pedal analysis. I can also provide some tips on improving pedal technique. If anyone is interested in pushing the test to the max I can provide a table of training zones (6 zone BCF/ABCC) based on maximum heart rate.

The testing should take about 20 to 25 minutes but with changing the pedals and setting up the bike I suggest 30 minutes per person. I could start at 5pm and continue to say 9.30pm. It would be very useful if everyone could measure the dimensions of their bike, specifically the height of the saddle from the centre of the bottom bracket and the distance from the saddle nose to the handlebars. I have most pedals but if anyone has time, speedplay or another obscure brand they should bring them along. They should also bring cycling kit, shoes, a towel and a drink.

I think a maximum of 10 persons would be OK and the cost will be £8 each.

If you are interested in other group evenings I could do a bike fit evening, functional threshold power or maximal aerobic power testing (useful for time triallists), or power profile testing (useful for road racers). I could also do group presentations on topics such as nutrition and hydration (essential for sportive riders), structured training, endurance cycling etc.

Regards

Nick Brown

Nick’s Ramp Test

20mph good pedal stroke

20mph poor pedal stroke

[Sweaty Eds]

I’d like to have a go. Where is it being held? If it is Hwest I can be there for 5.30, if its Narberth I can get there for 6pm, if its Tenby then probably 6.30. I bet its in Pembroke or Angle or somewhere.

[Narberth Dynamos]

Good point 😳

The session will be at Nick’s Training Centre in Pembroke Dock.

[Sweaty Eds]

Can you book me in for 6pm please

[MatG]

I will give it a go too please

[MatG]

Csn I either go at 1700hrs, 1730hrs or after 2000hrs – otherwise got to do something else so can not attend sorry!

[Morganite]

Put me down for 6.30 or 7 thanks

[Roger]

I’m up for this – fairly easy about the time slot..I’m at my best at 04.00 in the morning!

[butcherboy]

I have worked out some time slots based on the above-

5.00 Matt Greener

5.30 Andrew

6.00 Dave Edwards

6.30 Huw

7.00 Roger

Any one else wishing to do this please post your time slot on this page asap.

Nick has said he will go on to 9.00/9.30. So enough room for another 3/4.

[ValleyMan]

Put me and ValleyGirl down for 7.30 and 8.00. I just hope Roger will not have blown it up by the time we get there with his prestigious power output.

[MatG]

Thanks Nick for doing it & Andrew for organising – I really enjoyed it

Are we going to do a follow up? End of June beginning of July would be good

Andrew are you going to publish the results on here? Would be good even if they were unnamed

[butcherboy]

I have asked Nick if we can do the test again towards the end of June. Once we get a date i will let you know.

[ValleyMan]

Can I go first this time. The chest strap after the other 5 of you had done your turn was disgusting and goodness only knows what I might have caught!

[Sweaty Eds]

Mate, you’re looking at this all the wrong way. You need to see it more as a bonding exercise. Also, you can count yourself lucky you didn’t follow directly after me…. Sweaty Eds.

[ValleyMan]

Sweaty, whilst I appreciate the point you are making and bonding is of course an important aspect of our fledgling club, I think we will be on dodgy ground if this is to be promoted by the exchange of bodily fluids.

Also, no need to be too hard on yourself, I have sat next to our Chairman in several turbo sessions and was concerned that my expertise in flood prevention may be called upon by the Tenby Bowling Club.

[Author]

Posts