9:00am - Saturday, January 5 - Functional Threshold Testing - Meet at Judah and Carla's house

[Jesse Kieffer]

Hi all,

This next Saturdays ride will be different than most.

For those of you that are interested please confirm via email.  Note in your email if you do/do not have a bike trainer with riser for your front wheel (we may need to try to collect some).

Functional Threshold Testing on a Bike Trainer - By Sign Up Only (No Charge) 

Date:  Saturday, January 5, 2013

Time:  9:00am

Location:  Judah and Carla's House - 5248 5th Street North, Arlington, VA 22203

Note: Assuming the weather is reasonable (it would take a lot for not to be reasonable as you will be generating a lot of heat) as we will be training on trainers outside on the deck 

Goal:  Understand your estimated heart rate zones (Zones 1-5c) for the bike based on the test (20 min warm up, 30 min focused training, 10 min cool down)

Why?:  When you have your heart rate zones for the bike you can utilize them for various benefits when training specific to bike workouts.  One benefit is that you will be aware of when you are training harder than a documented workout recommends or on the other hand that you are slacking when you should be pushing harder.  Understanding your heart rate zones will help you know a little bit more about your training as it relates to periodization (training model most often used to build training schedules) and will raise a new awareness about your body during training.  An example of how the knowledge will change your training is that instead of training on the bike at RPE 3-4 you will know what your heart rate range is for Zone 2.  Another example is that you may notice you are training really easy but your heart rate is quite high; which may be a sign of needing more rest or over-training.

What Do I Need To Bring?:  

Each individual will need the following items:

1.  Bike and Bike Trainer and Block for Wheel (if you do not have a trainer notify Jesse)

2.  Heart Rate Monitor and Heart Rate Monitor Strap (if you have questions about purchasing a Heart Rate monitor please contact Jesse - Note you can get a simple Heart Rate Monitor/Strap for around $60.00 from places such as REI).

3.  Water Bottle or 2

4.  Towel

5.  Nutrition - You may want to bring a sports drink and a snack for after the workout (we will try to provide some snacks but don't count on it 100%)

6.  Warm clothing because we will be doing this on Judah's deck.  You will generate a lot of heat in this workout.  

I think that is everything. 

Please contact me with any questions.

Jesse 

Jesse Kieffer 240-274-7684

[Jon-Paul deLange]

Jesse, this is GREAT!  I'll be there.  Thanks for setting this up.  

Happy new year!  Go Honu!

[Leah Haskvitz]

That sounds great! I'm so bummed I have to work Saturday. 

I have a trainer if anyone needs to borrow one. 

Leah