CatEye PW-TR100 Power Unit - Manual (Page 58)

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PW-TR100 : POWER UNIT
Reference Guide
Testing
Training zones can be defined in a variety of different ways and no one system is 100% correct or suitable
for everyone. An incremental test to exhaustion is used to define training based on MAP.
The test needs to be conducted on an indoor trainer (not rollers), and requires you to be well rested. Two
days prior to the test have a complete day off, whilst the day before, should be an easy ride of 45 – 90
minutes duration.
Because of the intensity involved, do not eat within 2 hours of the test, however consume some starchy
carbohydrates ~ 3 hours prior to the test. In the final 2 hours prior to testing you may sip on a drink.
The increment rate of the test is based on gender and broad fitness levels. Starting power output should
begin at an easy level, and the test needs to last between ~ 8 – 15 minutes. Accordingly, for most competi-
tive cyclists over 18 years of either gender, starting power will usually be 100 W or greater.
• Female riders should use a 15 W·min-1 increment rate
• Elite male riders should use a 20 W·min-1 increment rate
• Non-elite male riders should use a 25 W·min-1 increment rate
Rather than have the power increment steeply every minute, split the increment into small micro units.
With a 25 W·min-1 increment, aim to increase power output 5 W every 12 seconds.
Set your bike on the trainer, and decide on your starting power. Prior to the test, warm up for at least 10
minutes and include a few brief race efforts at the halfway point to get you going. Start the test, and set the
interval function on your Cateye to record the actual test.
Once underway, there are no rest periods; gradually increase the power until you can no longer match the
predetermined power output. At this point really ‘dig in’ giving a final effort to try to match the correct
power. During the test, you can change gear, and vary your cadence to suit the effort required. However, it
is inadvisable to stand up, as this may cause the trainer to topple over.
As soon as the test is finished, switch to your small chain ring, and ride along at recovery level for 5 – 15
minutes. Stop the interval function on your Cateye.
As soon as the test is over you should sip on an energy drink, to help restore muscle, and liver glycogen stores.
Once you have cooled down, download the Cateye and calculate your MAP by ascertaining the average
power of the last 60-seconds (of the test) before you started to fade.
PRECAUTIONS
The test is similar to a VO2 max test/stress test, and although relatively short in duration, does require you
to push yourself to exhaustion – it is, therefore, very demanding.
Accordingly, you should be certain of the following:
• You are not currently suffering from any viral, or bacterial infection, or any other illness
• You have not had a viral, or bacterial infection, or any other illness within the last four weeks
• You do not have any injuries, or recent injuries
Do not undertake the test:
• If you are over 35 years of age, or are overweight without first seeking approval off a qualified medical
practitioner
• If you are a smoker (or have given up within the last year)
• If you have been diagnosed with any form of heart disease, or suspect heart or vascular disease
• If you are hypertensive
• If you suffer from an airway obstructive disease, such as bronchitis
If you are in any doubt about your suitability of conducting this, or any physical exertion test then you
should consult with a qualified medical practitioner, such as your family doctor, or a doctor who is treating
you for any conditions that you may have.
The test pushes your body to the limit – do not put yourself at risk.