Sunday, March 16, 2008

Done and DONE!

First of all... check it OUT!  Spring is definitely here!  Daffodils are a sure sign that winter is coming to an end.  After my bike test I had to pull over and snap a couple of pics

<---- Here ya go K!

Ok... so... the bike test.  It was pouring rain and cold yesterday and the forecast was for the same today.  I decided to take my chances and head out on the road... the thought of doing the test on the trainer completely repulsed me!  I lucked out BIGTIME!  Zero rain, light wind, and mild temperatures!  Here's how Coach Liz wanted me to test:
  • Warm-up: 30 minutes at easy pace 95+ rpms, small ring.  Then 10 min, moderate pace, big ring, 85+ rpms.
  • Test Set: 20 minutes hard as you can in big ring @ 80-95 rpms
  • Cool-down: LONG easy cool-down in zone 1/2
Pretty simple right?  Here's how it went!
  • Total Time: 20:00
  • Total Distance: 7.1 miles
  • Max Cadence: 111 rpm
  • Avg Cadence: 102 rpm
  • Max Speed: 26 mph
  • Avg Speed: 21.4 mph
  • Max HR: 175 bpm
  • Avg HR: 169
To be honest... I have no idea what any of that really means.  Although I do know that the high cadence is my way of compensating for lack of leg strength.  Soooo... need to work on that... shocking I know.  The one thing that I liked seeing was that I was able to keep my Avg HR close to my Max HR for the duration.  Coach Liz seemed to think that that was a good thing during my run test.  I have no idea.  I just listen and obey.

What I'm MOST excited about is that this is the END of the testing!  Now its time to get down to business!  Coach Liz has all the data she needs to tailor my training AND I have some bench-marks to test against in a few weeks!  I'm REALLY looking forward to putting in some real work!  Bring it ELF!

Hope you're all well and getting a little taste of Spring yourself!



Anonymous said...

First things first..I love spring AND daffodils. Thanks for the sweet picture. Glad you had good weather for your ride. Sounds like coach Liz is going to be great to work with. Enjoy.

Bigun said...

I just saw that Coach Elf will be in Tampa for the St. Anthony's race in April - against a huge women pro field....should be cool, maybe she'll be zooming by me at some point...

jameson said...

good job on the testing. having benchmarks and repeatable tests makes training way more fun... especially when you start smashing those benchmarks!

kt said...

Begin whiny voice.

Awww... I want spring, and flowers and riding outside...

End whiny voice.