Yesterday I did a MAP test on the bike.... this is Maximal Aerobic Power.
The test protocol:
- Set-up on a CompuTrainer, calibrate at 2
- Tires @ 100psi
- Choose a gear where the chain won't skip and is in a straight line
- 20 Minutes Warm-Up
- Start at a wattage which represents the low end of your aerobic exertion (say 140-240 watts)
- Increase 10 watts every minute
- Record Heart Rate every minute
- RPM should be at 90 or higher
- If you go below 90, you have 30 seconds to bring it back up. If you can't, this is where you'll be stopped.
- The last completed stage is your score.
- Record any information of note regarding the test i.e. time of day, hydration, fueling beforehand - try to keep tests as similar as possible.
It is also advisable to have a buddy rocking out on Rock Band to keep you pumped - the fast beat of the music also helps with keeping above 90 cadence.
Check out the video I shot during the warm-up:
Unfortunately, once the test started Kevin needed to concentrate on recording results. Next time we need a rocker AND a test technician. I figure some loud Metallica, AC/DC, Guns 'n Roses or the like should be good for at least an extra 10 watts.
With cycling races just around the corner my results are classified - I don't want to light a fire under my competition's a$$es (or give them a bunch of confidence). But what I will say is that I was unhappy with how the test ended. I had wanted to FIGHT to the bitter end and have Kevin stop me for falling below 90 for too long. Instead I just stopped abruptly after the XXX stage and declared "I'm done!" I wasn't even below 90 rpm.... I just felt I wouldn't make it.... that is NOT the killer instinct or the eye of the tiger.
Anyway, on the day I figure a little more fight *might* have netted me 10 more watts...
Last night's group ride was a hilly 50km - Jeremy showed us a great road on the North Shore with Tour de France style switchbacks and gnarly 8-9% sections.... it was pretty awesome! I will post about it next time...
Cheers,
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