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Jestem zawrom z miasteczka Wojnowice, Racibórz. Mam przejechane 193723.00 kilometrów. Jeżdżę z prędkością średnią 31.35 km/h i się wcale nie chwalę.
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Moje rowery

Ridley Fenix "C" 95835 km

Moja własnoręcznie poskładana bryka :) 19277 km

Meridka v 2012 42313 km

Trenażer 6069 km

Wykres roczny

Archiwum bloga

Dane wyjazdu:

9.70 km 245 kcal

00:16 h 36.38 km/h:

HR max:178 HR avg:133

Rower: Temp.:

Maks. pr.:45.36 km/h

Ramp Test

Sobota, 20 czerwca 2020 · dodano: 20.06.2020 | Komentarze 0

Testing is actually the most important part in training. Without testing regularly, you simply don't know whether you're heading in the right direction. However, testing can be quite dreadful and also stressful for the body. This is why a lot of athletes just never do any kind of exercise tests. For this reason, there is a big urge for shorter and less painful tests. The 1-minute Ramp test can be a solution for this. Although somewhat less accurate, this Ramp test is a lot better than never do any test at all. The test starts at 100 watts for two minutes and increases every minute with 25 watts. The goal is to keep those pedals going for as long as possible. Only the last one to three minutes are really painful, the rest is basically below your threshold and therefore quite manageable. Because the power increase is quite fast, you might get in the situation in which you basically just stonewall yourself. That's why it is important to keep your rpm just slightly above to what you're normally used to. Especially on a higher power output, more and more fast twitch muscle fibres will be recruited that have a preference for a higher contraction speed. To estimate your FTP, 75% of your last minute power output will be taken.

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