{"id":7041,"date":"2011-02-17T11:03:34","date_gmt":"2011-02-17T11:03:34","guid":{"rendered":"http:\/\/www.alananna.co.uk\/blog\/?p=7041"},"modified":"2011-02-17T11:17:38","modified_gmt":"2011-02-17T11:17:38","slug":"ramp-test-no-3","status":"publish","type":"post","link":"https:\/\/www.alananna.co.uk\/blog\/2011\/02\/ramp-test-no-3\/","title":{"rendered":"Ramp Test No. 3"},"content":{"rendered":"<p>I did a Ramp Test at the Sports and Exercise Science Dept. yesterday, just to see how my training was going and if I&#8217;d made any improvements. I did one ramp test in May 2009 as part of a study for Jon&#8217;s PhD. and another in April 2010, so thought it would be good to do one this year as well.<\/p>\n<p>As usual, it was pretty tough. It&#8217;s just a bike ride on a stationary bike, with the resistance starting at zero Watts and increasing by 1 Watt every 2 seconds. I just have to keep pedalling until I can pedal no more.<\/p>\n<p>The first time I did it I managed to get to 384 Watts and at the time weighed in at just over 78Kg. Last year saw an improvement, with my weight down to 75.6Kg and I managed to get to 397.5 Watts. I saw yet more improvements overall this year as well. My weight was down to 69.6Kg and I was determined to get over 400 Watts yesterday. However, on the day I only managed to equal my previous maximum of 397.5 Watts. As I approached the 400 mark I was desperately trying to keep going so that I could beat last years mark, but there was nothing I could do. There just wasn&#8217;t any power left in my legs and I couldn&#8217;t turn the pedals anymore no matter how much I wanted to.<\/p>\n<p>The good news of course is that my power to weight ratio has obviously increased, so in the real world I should be quicker than I was before.<\/p>\n<p>I also get plenty of other figures from the tests, such as my Gas Exchange Threshold and Critical Power. Here are a couple of little graphs (because I like that sort of thing) to show the improvements in my Power to Weight Ratio and VO2 Max.<\/p>\n<div id=\"attachment_7042\" style=\"width: 410px\" class=\"wp-caption alignleft\"><a title=\"Power to Weight Ratio\" rel=\"lightbox\" href=\"https:\/\/www.alananna.co.uk\/blog\/wp-content\/uploads\/2011\/02\/powertoweight.gif\"><img loading=\"lazy\" decoding=\"async\" aria-describedby=\"caption-attachment-7042\" class=\"size-medium wp-image-7042 \" title=\"powertoweight\" src=\"https:\/\/www.alananna.co.uk\/blog\/wp-content\/uploads\/2011\/02\/powertoweight-400x128.gif\" alt=\"Power To Weight Ratio\" width=\"400\" height=\"128\" srcset=\"https:\/\/www.alananna.co.uk\/blog\/wp-content\/uploads\/2011\/02\/powertoweight-400x128.gif 400w, https:\/\/www.alananna.co.uk\/blog\/wp-content\/uploads\/2011\/02\/powertoweight-120x38.gif 120w, https:\/\/www.alananna.co.uk\/blog\/wp-content\/uploads\/2011\/02\/powertoweight.gif 687w\" sizes=\"auto, (max-width: 400px) 100vw, 400px\" \/><\/a><p id=\"caption-attachment-7042\" class=\"wp-caption-text\">Power to Weight Ratio<\/p><\/div>\n<div id=\"attachment_7043\" style=\"width: 410px\" class=\"wp-caption alignleft\"><a title=\"VO2 Max\" rel=\"lightbox\" href=\"https:\/\/www.alananna.co.uk\/blog\/wp-content\/uploads\/2011\/02\/VO2Max.gif\"><img loading=\"lazy\" decoding=\"async\" aria-describedby=\"caption-attachment-7043\" class=\"size-medium wp-image-7043 \" title=\"VO2Max\" src=\"https:\/\/www.alananna.co.uk\/blog\/wp-content\/uploads\/2011\/02\/VO2Max-400x121.gif\" alt=\"VO2 Max\" width=\"400\" height=\"121\" srcset=\"https:\/\/www.alananna.co.uk\/blog\/wp-content\/uploads\/2011\/02\/VO2Max-400x121.gif 400w, https:\/\/www.alananna.co.uk\/blog\/wp-content\/uploads\/2011\/02\/VO2Max-120x36.gif 120w, https:\/\/www.alananna.co.uk\/blog\/wp-content\/uploads\/2011\/02\/VO2Max.gif 691w\" sizes=\"auto, (max-width: 400px) 100vw, 400px\" \/><\/a><p id=\"caption-attachment-7043\" class=\"wp-caption-text\">VO2 Max<\/p><\/div>\n<p><br clear=\"all\" \/><br \/>\nSo, overall, it&#8217;s good to see some improvements. They are mainly due to weight loss but at least I&#8217;ve maintained my power output at the same time. I can&#8217;t see myself losing much more weight &#8211; I did afterall go to KFC for a &#8216;Big Daddy meal&#8217; with Jon straight after the test and then to Spoons for a sticky toffee pudding! &#8211; so if I&#8217;m going to continue to improve I&#8217;m going to have to aim to get that maximum power up above the 400 Watts. It gives me something to aim for next time.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>I did a Ramp Test at the Sports and Exercise Science Dept. yesterday, just to see how my training was going and if I&#8217;d made any improvements. I did one ramp test in May 2009 as part of a study for Jon&#8217;s PhD. and another in April 2010, so thought it would be good to&#46;&#46;&#46;<\/p>\n","protected":false},"author":1312,"featured_media":7042,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_post_was_ever_published":false},"categories":[48],"tags":[1511,54],"class_list":["post-7041","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness","tag-fitness","tag-training"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Ramp Test No. 3 - A Simple Life of Luxury<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.alananna.co.uk\/blog\/2011\/02\/ramp-test-no-3\/\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Ramp Test No. 3 - A Simple Life of Luxury\" \/>\n<meta property=\"og:description\" content=\"I did a Ramp Test at the Sports and Exercise Science Dept. yesterday, just to see how my training was going and if I&#8217;d made any improvements. I did one ramp test in May 2009 as part of a study for Jon&#8217;s PhD. and another in April 2010, so thought it would be good to&#046;&#046;&#046;\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.alananna.co.uk\/blog\/2011\/02\/ramp-test-no-3\/\" \/>\n<meta property=\"og:site_name\" content=\"A Simple Life of Luxury\" \/>\n<meta property=\"article:publisher\" content=\"http:\/\/www.facebook.com\/justal\/\" \/>\n<meta property=\"article:author\" content=\"http:\/\/www.facebook.com\/justal\/\" \/>\n<meta property=\"article:published_time\" content=\"2011-02-17T11:03:34+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2011-02-17T11:17:38+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.alananna.co.uk\/blog\/wp-content\/uploads\/2011\/02\/powertoweight.gif\" \/>\n\t<meta property=\"og:image:width\" content=\"687\" \/>\n\t<meta property=\"og:image:height\" content=\"221\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/gif\" \/>\n<meta name=\"author\" content=\"Alan Cole\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@justalcole\" \/>\n<meta name=\"twitter:site\" content=\"@justalcole\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Alan Cole\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"2 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/www.alananna.co.uk\\\/blog\\\/2011\\\/02\\\/ramp-test-no-3\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.alananna.co.uk\\\/blog\\\/2011\\\/02\\\/ramp-test-no-3\\\/\"},\"author\":{\"name\":\"Alan Cole\",\"@id\":\"https:\\\/\\\/www.alananna.co.uk\\\/blog\\\/#\\\/schema\\\/person\\\/45ecde6c89b31a9e21f97fdde4c21372\"},\"headline\":\"Ramp Test No. 3\",\"datePublished\":\"2011-02-17T11:03:34+00:00\",\"dateModified\":\"2011-02-17T11:17:38+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/www.alananna.co.uk\\\/blog\\\/2011\\\/02\\\/ramp-test-no-3\\\/\"},\"wordCount\":432,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\\\/\\\/www.alananna.co.uk\\\/blog\\\/#\\\/schema\\\/person\\\/45ecde6c89b31a9e21f97fdde4c21372\"},\"image\":{\"@id\":\"https:\\\/\\\/www.alananna.co.uk\\\/blog\\\/2011\\\/02\\\/ramp-test-no-3\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/www.alananna.co.uk\\\/blog\\\/wp-content\\\/uploads\\\/2011\\\/02\\\/powertoweight.gif\",\"keywords\":[\"Fitness\",\"Training\"],\"articleSection\":[\"Fitness\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\\\/\\\/www.alananna.co.uk\\\/blog\\\/2011\\\/02\\\/ramp-test-no-3\\\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/www.alananna.co.uk\\\/blog\\\/2011\\\/02\\\/ramp-test-no-3\\\/\",\"url\":\"https:\\\/\\\/www.alananna.co.uk\\\/blog\\\/2011\\\/02\\\/ramp-test-no-3\\\/\",\"name\":\"Ramp Test No. 3 - 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