{"id":5212,"date":"2016-02-07T10:11:07","date_gmt":"2016-02-07T10:11:07","guid":{"rendered":"http:\/\/hopcycling.pl\/?p=5212"},"modified":"2024-12-10T09:27:46","modified_gmt":"2024-12-10T09:27:46","slug":"badania-wydolnosciowe-w-domu-kolarz-z-excelem-watami","status":"publish","type":"post","link":"https:\/\/hopcycling.pl\/en\/badania-wydolnosciowe-w-domu-kolarz-z-excelem-watami\/","title":{"rendered":"Endurance tests at home. Cyclist with Excel and watts."},"content":{"rendered":"
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A word of introduction.<\/strong><\/p>\n

I draw my knowledge from internet gigabytes, kilograms of books and hours of lectures. The Internet is similar to the fact that a high school student with a nickname "DoctorProfessorDoktor67" argues on medical issues and, for example, a physiotherapist with the nickname "Krzysio_30", the art is to get to know who is who. I present all the information below with a purely amateur approach - we found it on the net and check how much it can be repeated.\u00a0<\/p>\n

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Before you start, check if you are tired<\/h1>\n

Do you know the feeling that you wake up in the morning and do not know if you are tired? Probably not, because this question is quite stupid ... in the morning you are always tired, because work, because the race, because the party, because something. So how do you know how the day will be going and how to plan a week to get the max out of it?<\/p>\n

In addition to your own well-being, there are some objective ways to assess your fatigue:<\/p>\n

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Relaxed heart rate<\/h2>\n

One of them is the daily control of resting heart rate. It's best to do it in the morning before we even get out of bed and we're upset. Sleeping in the bar is not the best idea, a pulse watch is still not a widespread gadget, so how to do it? There are thousands of applications in the App Store and the Google Play store that measure your heart rate using your phone. Always having a device next to the bed (because the alarm clock) after some time, the first morning instinct is control. Launch the application, put your finger to the flash (flashlight) and wait. The result after a dozen or so seconds is saved in the memory and marked on the graph. In short: the lower, the better. After a few weeks, we should notice a correlation between fatigue and heart rate.<\/p>\n

If it grows by more than 10% it can mean that something is wrong (illness, stress, dehydration, fatigue etc.)<\/p>\n

If it's falling well.<\/p>\n

\"DSC00622\"<\/a><\/p>\n

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Chart na Strava \/ Training Peaks ...<\/h2>\n

A slightly more scientific approach is the assessment of fatigue based on previous workouts. This corresponds more to the state in which we should actually be, than the one in which we are. Each more advanced training tool has this option. In Stravie, it is Freshness & Fitness. I have to use here unfortunately the graph from the internet, because mine is incomplete. I do not take my heart rate monitor on most non-workout outings, and I have not gotten the power on the road yet - from the perspective of time I regret that I did not always ride with my heart rate.<\/p>\n

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\"http:\/\/forums.mtbr.com\/xc-racing-training\/strava-prem-questions-hr-zones%5Cfreshness-fitness-972101.html\"<\/a>
http:\/\/forums.mtbr.com\/xc-racing-training\/strava-prem-questions-hr-zonesfreshness-fitness-972101.html<\/figcaption><\/figure>\n

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There are 3 lines on it:<\/p>\n

fatigue<\/strong> - short-term fatigue. Some hard training in a row and our fatigue will go high. (for Strava supposedly last 7 days)<\/p>\n

Fitness<\/strong> - accumulation of training units, which in effect build our training on a scale of about 1-3 months (for Strava supposedly 42 days)<\/p>\n

forms<\/strong> - difference between the above values. According to this line, one should be able to determine the quality of our driving on a given day. A high level of fitness (fitness) along with low fatigue should give a good disposition. Here the concept appears tapering: <\/em>taking advantage of the fact that the fatigue level drops much faster than training, by reducing the training volume before the start day, we will achieve an exceptionally high value form<\/em>.<\/p>\n

According to unacknowledged information from the Internet, it is best to keep the form between 25 and minimal negative (assuming, of course, that we have been putting on the training for a long time), and during the preparation period on negative values \u200b\u200bup to minus 20. After some time, it is easy to notice your correlations between the leg and numbers.<\/p>\n

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Similar indicators precursor to this chart: Peaks training:
ATL, as fatigue, CTL as fitness and TSB as forms.<\/p>\n

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\"perform2\"<\/a>
source: http:\/\/www.imlp2013.com\/2013\/04\/more-bike-data-tons-of-it-in-fact-and.html<\/figcaption><\/figure>\n

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Adding to this information about individual trainings marked with red and blue dots as TSS and IF (which I described here: How to train in the winter - cycling in numbers: TrainerRoad<\/a>) the above, exemplary chart should be already relatively accessible.<\/p>\n

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Astrand test<\/h1>\n

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Oxygen ceiling (VO2<\/sub> max) - the ability to absorb oxygen<\/a> through the body. It is one of the most popular indicators of physical performance, especially aerobic fitness. Often, the severity (intensity) of effort is determined in percentage of VO2<\/sub> max.<\/em><\/p>\n<\/blockquote>\n

Wikipedia<\/p>\n

How do you check how much oxygen can absorb our body without pumping a syringe through the nose?<\/p>\n

[pullquote] VO2max is 80% genetics, 20% training. [\/ pullquote]\u00a0<\/p>\n

We go for 7 minutes. The test is done with such a load that the heart rate at the end is between 120 and 170 beats per minute. In our case, it's 200W minimum.<\/p>\n

At the end of 5, 6 and 7 minutes, we measure the heart rate and note - measurements should not differ by more than 5bpm. If they differ, the test should be performed again with less load after 15 minutes of rest.<\/p>\n

Next, mark our pulse on the left side, on our right side our watts (kilograms are taken into account only in the test with stepping up - without a bike) and at the intersection of the drawn line with the green line marked VO2max we get our result.<\/p>\n


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source: http:\/\/tpe-sport0.webnode.fr\/album\/galerie-photos\/image-179-jpg\/<\/figcaption><\/figure>
\n<\/center><\/p>\n

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A large and more detailed and easier to select table is available at:\u00a0http:\/\/www.brianmac.co.uk\/documents\/astrandnom1.pdf<\/a><\/p>\n

Then we apply the correction for age according to the multiplier:<\/p>\n\n\n\n\n\n\n\n\n\n\n\n
age<\/td>\nmultiplier<\/td>\n<\/tr>\n
15-25<\/td>\n1,1<\/td>\n<\/tr>\n
25-34<\/td>\n1<\/td>\n<\/tr>\n
35-39<\/td>\n0,87<\/td>\n<\/tr>\n
40-44<\/td>\n0,83<\/td>\n<\/tr>\n
45-49<\/td>\n0,78<\/td>\n<\/tr>\n
50-54<\/td>\n0,75<\/td>\n<\/tr>\n
55-59<\/td>\n0,71<\/td>\n<\/tr>\n
60<\/td>\n0,66<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

To convert the result to a slightly more friendly format, divide it by our weight and multiply it by 1000.\u00a0<\/p>\n

For comparison, the results of professionals (for http:\/\/blog.trainerroad.com\/how-vo2-max-work-makes-you-fast-the-science-behind-it-all\/<\/a>)<\/p>\n