Seven Deadly Sins

From Andy Coggan:

Seven deadly sins...er, ways of determining your functional threshold power (roughly in
order of increasing certainty):

1) from inspection of a ride file.
2) from power distribution profile from multiple rides.
3) from blood lactate measurements (better or worse, depending on how it
is done).
4) based on normalized power from a hard ~1 h race.
5) using critical power testing and analysis.
6) from the power that you can routinely generate during long intervals
done in training.
7) from the average power during a ~1 h TT (the best predictor of
performance is performance itself).

Note the key words "hard", "routinely", and "average" in methods 4, 6,
and 7...

Jan Looks Strong.

Jan is looking strong this year!

Now playing: System of a Down - Needles

Bik Schedule

Monday 1.5 hours
1.5 @ < 200

Tuesday 2.0 hours
3 * 8’ on the flats @ 225-235 watts
6 * 2’ SFR w/ 2-2.5’ of Rest. Every week add 30” until 6 * 5’

Wednesday 3 Hours
Flats
30’ warmup @ 3 * 15’ @ ME (225 - 235) 95 rpm
1 * 20’ @ LE (200 - 225) 100 rpm
Hills
2 * 15 @ (200-220) 80 rpm
4 * 5 @ (250-260) 75-80 rpm w/ 5-8 min of rest

Thursday 1.5 Hours
< 200 watts

Friday 1.5 Hours
< 200 watts

Saturday
Group Ride

Sunday 3 Hour or Group Ride
1 hour < 200 watts
Flats 3 * 10’ ME (225-235 watts) @ 95 RPM on Flats/ 3-5’ rest
Hills 3 * 8’ @ 235-250 watts, Rest 6-1-‘