Today we had a day saw several club mates, with a day sunny and windy, with gusts made it difficult to fall and the rise mainly in the port of Las Palomas. Today I used to do a field test that I will give a fairly accurate estimate of the pulse Anaerobic threshold. The test protocol were as follows:
- Rise Boyar port to quiet rhythm, pulse of 155-160ppm, in watts my friend Manu, has moved 210 watts average on the rise ( Powertap measured).
- Lowering the rise buoys and Palomino (2 kms)
- Descent of the Doves and uploaded to "all out" (a stop, come on ...)
The rise has been made since the bifurcation Algodonales and Zahara.
( http://www.gmap-pedometer.com/?r=3513052 , en este link podeís ver como utilizar una version de google maps que te mide las rutas y marca los recorridos, está muy bien).
Nota: la subida se ha realizado desde donde marca el km1 en la altimetría, que es donde esta el cruce de la primera foto, en total 12.8 kms)
La subida se ha realizado casi todo el tramo con todo metido, es decir 39-23, salvo algunos tramos mas o menos tendidos que se ha ido con 39-15 A 39-11. Me he notado algo corto de desarrollo, quizas con un 25 o 26 hubiera ido mucho mas suelto, pero bien es verdad, y eso lo sabe los que I know that even if I like to get stuck development. The climb I've done almost 99% of the time sitting, and that in addition to high-intensity me a hard time standing up, with the gusting wind was blowing even harder now to go in this position.
the end, this has been the pulse of the effort graph:
SUMMARY OF FINDINGS
Time spent: 43:47
'' average heart rate: 172 ppm maximum pulse
: 180ppm
km: 12.8 km
Media km / h: 17.45 km / h
CURVE ANALYSIS
This test serves two purposes:
- very accurate approach to the pulse of anaerobic threshold, with a simple method that requires few resources.
- Use as a control test to verify our fitness over the season as weather conditions, have little impact.
For the data obtained, we could identify the anaerobic threshold heart rate is 172 ppm, a figure that now I can say that agreement with data obtained in previous laboratory tests by incremental test.
With this data we could get a simple table with the training zones:
light aerobic : Pulse Threshold - 30ppm -15 to Pulse threshold
AEROBIC MEDIUM: Pulse Threshold -15 to -5 threshold pulse
AEROBIC MEDIUM (SPECIFIC WORK ON THRESHOLD): Pulse + -5
threshold intense aerobic : +5 Pulse Threshold on.
that data looks like this:
light aerobic : 142-157
AEROBIC MEDIA: 157-167
AEM (UAN): 167-177
intense aerobic : +177.
put in a few days I will make a Conconi test on bicycle, on roller, and compare both results.
For those who want to expand knowledge about the behavior of the CDF and the anaerobic threshold tests CRI and its relationship to other evidence, I recommend reading this article by Jose Gutierrez Lopez. http:/ / www.telefonica.net/web2/neuroticon/tri06/tamsconconi54.pdf .
And to end with something nice some pictures of the participants (no Manu, because the goat and the wheels could not take down the pigeons had flown away.)
Loren crowned Pigeon
Silvestre, Loren and myself
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