AKA: The Wingate Test for power and speed
In the real World we all benefit from being more powerful, faster than (say) a couple dogs charging their gate, up to no good, and [indeed] fixing to chase after your fanny in or out of your saddle. Of course there's many other good reasons to improve your power and speed, like winning a bike race. So let's have a look at this training phase and try to work up as much speed and power as we can.
Imagine there's Dogs @ The Gate and you need to keep them off your heels. You have til the end of the first week in July to build up power/speed and show your best. Fortunately for many this coincides with what you'll need to be doing to help win races too.
Here's the official protocol (remember it ends the week of July 5)
The tried and true test for a bike rider's speed and power is the reliable "Wingate Test". It is approximately 30 seconds (or 500 meters if you're measuring distance/laps). Here's how you do it:
- From a flying start you approach the line (any gear that gives you the best power/speed)
- At the starting point you go full gas for either a 30"or 500m (your choice) effort
- Record your maximum and average power/watts (over the effort)
- And/or record you maximum and average speed (over the effort)
- Compare your results with the "Target" on the results sheet
If you match or exceed any one of the four items (max/ave watts or speed); you WIN (the) Gate. (get it? Wingate?...sorry...I'm getting carried away again)
Here's the Target and Results sheet.
You don't need to send me the file, just e-mail me your power/speed metrics for max & ave.