Wilier Performance Progress Labs

A couple of years ago I did one of those fun tests at a bike show. I averaged 369 watts over 2 minutes which equates to 4.9 watts per kilo body weight. Then the Wilier Performance Progress Labs came to the Quest Adventure to do some proper testing. The test lasted up to 20 minutes with an increase in effort every 2 minutes. I was finished after 14. The result was 222 watts at 135 heart beats per minute. The test also showed that I had a very high capacity to endure long periods above threshold and I had the ability to cope with high lactate loads, painful, but true.Wilier Performance Progress Labs test

Why not find out what your performance is like?

WPPL will be here again on Thursday 26th January. Book now and get a 10% discount. The test and follow up report and debriefing is usually £90 but for us it is £75.

This is your chance to get some top performance testing without out the huge expense involved when using a lab or university.

Whether you’re aiming for a personal best or racing a friend on a favourite route, cycling is simply hard graft. Many riders don’t mind a bit of hard work, that’s why so many of us enjoy the challenge of cycling. You train, you push your body to its limits come rain or shine because there’s nothing quite like that feeling when you are at your peak.

Wilier Performance Progress Labs is run by Pete Webster whose full time job is training racing drivers and works as part of a race winning team at the Le Mans 24hrs. 

We are hosting another evening on the 26th January. Even if you don’t want a test (there are only three places available) it will be an entertaining and educational evening. If you are lucky we will arrange for the 2 minute watts per kilo test. The last one that I did yielded 5.13 watts per kilo. Since then I have gained more power and then dropped back again.

More from Wilier Performance Progess lab here.

Here's an example of a Lactate Threshold Report

Lactate threshold – JP

The point during exercise of increasing intensity at which blood lactate begins to accumulate above resting levels, where lactate clearance is no longer able to keep up with lactate production. During low intensity exercise, blood lactate remains at or near to resting levels. As exercise intensity increases there comes a break point where blood lactate levels rise sharply, subsequent fatigue occurs when the threshold has been exceeded.

Maximal Lactate Steady State

Maximal lactate steady state is defined as the exercise intensity at which maximal lactate clearance is equal to maximal lactate production. Maximal lactate steady state is considered one of the best indicators of performance.

 Your MLSS is up to:  135 bpm

Your threshold watts:  222 watts

 Data

 Name

JP

 

Age:

59

         

Lactate Threshold

Resting Lactate:

1.7

Predicted Max HR

161

         

Test/Time

Blood lactate (mmol/L)

Exercise Intensity (Watts)

Heart rate (Bpm)

Percent H/R max

2 min

1.6

154

90

56

4 min

1.8

173

118

73

6 min

2.3

195

125

78

8 min

4.2

223

136

84

10 min

6.8

283

150

93

12min

6.8

326

163

101

14min Failure

11.8

335

165

102

18 min Recovery

15.7

92

101

63

 Test observations notes:

 Warm up:

JP’s body’s response to the increase oxygen demand from the exercising muscles was very progressive. 

JP showed no spikes in lactate normally apparent during the warm up procedure.  In fact Blood lactate MMol levels decreased during the first two minutes.

 We would recommend a similar intensity warm up prior to any ride

Warm up strategy:       0-4 minutes                 = up to 118 bpm

                                    4-12 min minutes        = up to 125 bpm

 Although threshold came in at 135 bpm 222 Watts JP has trained his body to feel comfortable at levels beyond threshold, this is demonstrated with the plateau of blood lactate MMol @ 10-12 minutes.  This appears to be a familier work zone for JP.  By working above threshold JP will be experiencing some power drop off and increase in workload output, we would need to explore whether or not the drop off penalty creates a slower average speed opposed to the resulting average speed when riding at threshold.

Warm down:

Due to JP’s ability to sustain long durations above threshold once maximal has been reached his muscles are Lactate rich.  The increase of blood lactate levels post failure mean it is paramount to maintain threshold BPM for a minimum of 12 minutes post ride to ensure muscles return to oxygen rich prior to stopping.  This will not only speed up recovery but also mean the muscles will be fresher during the next ride.

Other points to try before next session:

Day 1: Choose a familiar route (30 miles) and ride 100% of the route @ 100% of threshold power. Break the route into sections and lap at each section i.e Hill 1, 2, 3 etc

Your will find your pace up the hill will be slower but you will be able to push off the top and maintain threshold power as you accelerate off the top, on the flats and down hill. 

Day 2: Ride the same route as you would normally ride and lap at the same points. We can then overlay the data and compare riding styles. 

Briefing notes:

We have designed a briefing template for our racers, it summarise’s the day and preparation required to ride at optimum pace.  I will get our IT guys to create a profile for you so you can use it when you are doing the test runs.

 FTP Zones

               
     

Heart Rate

   

Watts

 
   

Lactate Threshold =

135

Lactate Threshold =

222

 
               
               

Zone and description

Heart Rate (BPM)

 

Power (Watts)

     

From

To

 

From

To

Zone 1

Active recovery = <55% of LT

74

74

 

122

122

               

Zone 2

Endurance = 56-75% of LT

76

101

 

124

167

               

Zone 3

Tempo = 76-90% of LT

103

122

 

169

200