ZADA power test

Before the Academy, I was required to do a full 20 minute ftp test and a zada power test.

Here's my zada test: https://www.strava.com/activities/10006461262 

My numbers were wonderful, especially looking over the past year.

Here are the results: 15sec=753    ( way better than 700 goal) needed 600+

                                 60 sec=481   ( better than 450 goal) needed 400

                                 4 min=327     (better than 300 goal) needed 280

                                 7 min= 297    (better than 280 goal) needed 260

                                 12= 272         (better than 260 goal) needed 245

This was awesome! (if I may say so)

Larson had a 760 to my 753

Again, I have the best minute out there. (that is last 90 days on ZwiftPower)

Asa Fast B. had a 343 four minute, a 302 7 minute, and a 298 12 minute. That's insane.

I will retest my 4, 7, and 12. The 12 seems out of reach, but you never know some days what you can do.

FTP Test: I came in at 263 (262 on ZP) . I used a new workout to ride this. It is a bit of a work around since my twenty minute endurance is a bit down from riding so much in short intervals and sprints. It was basically ten minutes at a hard pace, right at ftp pace. Then five minutes of threshold power 235-240. Finishing with five minutes all out 280-300 watts. Coaching brilliance. I may try again before the Academy.

The only trouble with lifting your ftp by sprinting the finish is that your workout intervals can become artificially high. I think on my best day, I could top out at about 270. Soon maybe.

Finally - QOM Makuri Island World

 Why this one? I choose it for two reasons...It is a short effort under ten minutes and also that the record holder was an obvious fake. I have done a few 'beat the cheat' efforts. There are several efforts that no human could ever beat. I didn't really think this was possible at first. On my first effort I did an 8:23 to a 8:18 effort. I thought that I could just up my effort a bit and take it. But it proved to be very difficult. I did a third attempt with a great climb, super fast. But I was slow towards the end and I saw my pr holo pass me. After that I just let off the gas and cruised across the finish. I had done a stupendous 5 minute trial but a lousy one minute effort to close.

I was amazed.This time, I went out about 5 watts less and did not sprint all out at the top of the climb. Instead, I caught my breath and was ready to go hard for 1:18 at 375 watts. (I wanted to hit 400 but I was a bit afraid to go too early.) 

This was as hard as New York and Richmond. That makes up the Holy Trinity of races.                                  Bridges and Boardwalks at 8:12 Richmond Reverse Hilly at 12:31 and Reverse Grand Central at 10:00

30:43 total. All of them are challenging climby routes. Now, back to Academy training.