my first Ramp Test on Trainer Road

So now that I am "in this" training for my IM70.3, I have to actually GET IN IT and DO THE THINGS. :) Over the weekend, I set up my Wahoo Kickr (a bike trainer, basically makes my bicycle a stationary bike for indoor cycling) and signed up for Trainer Road, a bike training app that communicates with a smart trainer like the Kickr SNAP. In order for Trainer Road to be able to set your workouts and send the right resistance to your smart trainer, you have to do a fitness test called a Ramp Test, the outcome of which determines your FTP (functional threshold power - look at all we are learning!) The test basically is a warmup, then it gets harder for one minute, then harder for one more, then harder for one more... it ramps up in one-minute intervals until you can't pedal anymore. But you are supposed to keep going and pedal until you TRULY can't pedal anymore. It takes approximately 25 minutes, with the warmup/cooldown. 

So Monday was THE DAY - Ramp Test, here I come. What's really cool about this setup is, you don't shift gears while you ride. You put your bike on the trainer, start pedaling in the recommended gear, and stay there in that gear while you ride. The trainer resistance changes automatically, based on the workout. So really you have to remember NOT to shift, when you start doing these. That was my first challenge - don't shift when it gets harder! But I fully appreciate not having to think about shifting AT ALL during a workout.  

my heart rate falling off the cliff

I started the warmup, no problem. Interval 1, easy. Next minute, easy, and the next, and the next. I start making guesses how many steps I will get. I keep going. Now I'm warm. 15 minutes into the step intervals, yeah my legs feel it, it's getting harder. I can get to 19, for sure. Yup, nailed that. I think I can get to 22, oh yeah I'm sure. Now I can do 23. How many more till the power is over 200, can I do it? Damn this is tough. HOLY MOLY. I let out a huge yell as I try pushing past the next level. DH comes running down the stairs to check if I'm ok, just as I throw in the towel. (He thought I had fallen off the bike!) The resistance drops in a hurry, thank goodness. I tell DH I'm fine, as I'm now in the cool down. 

I didn't get over 200, but I got in about 10 seconds of pedaling the last interval beneath it. You really do ramp up and ride basically until you just fall off the cliff. My heart rate here shows that phenomenon. I think I was most surprised that once it got hard, it was just REALLY DIFFICULT, and the end happens pretty quickly after passing that point. According to my ramp test, my starting FTP is 141, and Trainer Road can now give me intensity-appropriate workouts. And after a few weeks, we test again. I was totally afraid to do this, but I totally enjoyed actually doing it. It was definitely tough, but now I know what to expect. And I am really, really amused that my heart rate shows me falling off the cliff. 

Right now I'm too new to know what most of this means, but according to my coach I worked really hard and nailed the test the way I was supposed to, which is good enough for me! It's a starting point... so many starting points, but this week is my bike start. This morning I did my first group ride on Trainer Road, I loved it! I enjoyed getting to know the others in the group, and even remembered NOT to shift! This is so fun for me, I really am just so happy I am DOING this! 

And Mr. Blueberry Pancakes is equally happy! He is the best support team ever. He turned the heater on in the basement before the workout started, turned it off during the warmup, had coffee and breakfast ready so I could jump right in the car to get the rest of my day started right after the workout... he is a GIFT. I am not sure which of us is more excited that I am doing this, but he is absolutely THE BEST support, and I will acknowledge that every day!