I realised today, whilst getting ready to go on the turbo, that I haven't actually rode my bike since the event in October, which is a bit shameful really all things considered. The purpose of todays ride was to establish some accurate (as can be anyway) training zones, to allow for a more structured approach to next seasons efforts, so I planned a FTP/LTHR test, using TrainerRoad. It was the first time I've used this, and I'm really impressed. Using the Garmin speed/cadence sensor and heart rate monitor, it somehow calculates power output, which is supposed to be reasonably accurate. So I went for the 8 minute test, which is a long warmup followed by two 8 minute time trials, which have got to be sustained efforts, and within I think 10% of each other for the test to be accurate. Now being a bit of a techno freak, just watching it trace my power and heart rate as I was riding was cool in itself, but the novelty soon wore off shortly into the first timetrial effort. I managed to sustain around 229 for the eight minutes, but was ready for the recovery before the second one. What did surprise me was that I managed to sustain the same (just) for the second effort, so a successful test all in all. If you haven't used TrainerRoad, and have got the Garmin sensors, I can really recommend it for turbo sessions (think it was Jibby who recommended it on here first), and it is quite neatly compatible with the sufferfest videos, as David has given them all the required info, so the video plays nicely in the top of the window, with power, heart rate, cadence, time etc at the bottom (I should be on commission here), and I think after the exchange rate, it works out at about £6 per month.
Anyway, I now have a couple of numbers to work with, with my FTP being 203, and LTHR at 158, which is better than the old 220 minus your age way, by about 5 bpm. That should give me slightly better results to bat at on the turbo, and only leaves me to finalise my first strength training program for the week after next, to go with the yoga, run and swim plans that are already done.
2012 should be a good season.