POWER TEST

Purpose: This test will serve as a baseline for measuring your power on the bike. Power is directly related to climbing ability and sprinting, although other variables such as weight, economy of movement, and technique also play a role.

CompuTrainer set-up:

• Calibrate and insert stereo jack into the handlebar control module.
• Program:Road Races/Courses...Set as follows:
• PRGM NO 70 LEVEL ROAD 0.2 MILES
• Race Against:Pacer, Level 50 of 750
• Your Weight:(actual weight)
• Drafting:OFF
• Set a fan at face level.

Workout:

• Warm up for 10-15 minutes gradually increasing effort.

• The test is started from a standing start with the rear wheel stopped. "Press-on force" must be high to prevent slipping. Take three or four practice starts to check this and to select the proper gear for your start. If you adjust press-on force, recalibrate.

• During the test, you may stand or sit and shift gears at any time. If you're a large or powerful rider, you may want a spotter on either side of the bike in case you begin to tip over. You can also bolt your CompuTrainer to a sheet of plywood to prevent tipping.

• When ready to start the test, stop your rear wheel and have an assistant press "F1". At the sound of the gun, sprint the 0.2 mile course as fast as you can. It will probably take you 25 to 40 seconds. Recover by spinning in a light gear for several minutes.

• Early in the test, your assistant should carefully watch "Watts" on the TV monitor for your maximum power output.

• Record your maximum watts and average ("AVG") watts. Maximum is a good indicator of your ultimate power level. Average watts tells you how good you power-endurance is. This test should be repeated every six to eight weeks to measure progress in both of these areas.

Aerobic Time Trial
Strength 1
Strength 2
Strength 3
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