Wednesday, 7 December 2011

7/12/2011

Commute:

D: 14.2km
A: 45m

Intervals:
I did a "quick" test to determine my Power Gear (PG), judging my Carl's sprint programs it's an important number to know. The idea is to keep increasing your gear until you can't make a target cadence. According to the drill that's 165rpm for juniors, 160rpm for seniors and as low as 140rpm for masters. I pegged my number at 155 and set up a cadence sensor on my bike for the first time in 6 years.

2 x 6s HCLR:1
1 x 8s 50" (80):3
1 x 8s 55" RS(80):2
1 x 8s 60" RS(80):2
1 x 8s 65" RS(80):2
1 x 8s 70" RS(80):2
1 x 8s 75" RS(80):3
1 x 8s 80" RS(80):3
1 x 8s 85" RS(80):3
1 x 8s 90" RS(80):3
1 x 8s 95" RS(80):3
1 x 8s 100" RS(80):3
1 x 6s BGSS(L,seated):3
1 x 6s BGSS(R,seated):3
1 x 8s PGRS(40, seated):3
1 x 8s PGRS(40, seated):3
1 x 18s PG r/up (6:100, 6:130, 6:max)

I hit 162rpm on the 90" test and 152/151 on the 95" and 100" tests respectively. I suppose I should aim to the seniors RPM which would make my PG 90".

Full session details.

PMPW: 97kg

2 comments:

Publius Naso said...

Nope - 95". It's the gear you *can't* quite get to 160 on. I did the same thing for a couple of weeks.

Neil Robinson said...

heh, I must have been looking at the juniors 165rpm