Hi Guys,
I got a gold BT today https://www.xertonline.com/activities/4xfsfhwz0eqr8umz?forUser=jjamesv and it’s satisfying for my ego, but does it look right?
I feel like I have a memory of sprints on a low MPA can somewhat distort the reading of a sig, but maybe that’s been addressed. The 368w that I did for 4 minutes is 125% of the new 295w TP, so that seems not far off.
Hey Jesse,
More context is needed. When was your last good breakthrough? What’s your signature decay set to?
If you’ve had a recent breakthrough or your decay is set to “No Decay” or “Small Decay”, you could flag it and see if you can repeat it. If you’ve haven’t had a good all out effort in a while, it’s likely perfectly good. The sprints for the breakthrough might lead to a small overestimation in this case but it wouldn’t be material. A second test would confirm.
Yeah, it’s over 3 weeks, and that was a bronze for PP. I’m on optimal decay now. Because I think TP might be high, and HIE a bit low, would you recommend something that challenges longer duration (I “like” a good hard 10 min), or could a Ronnestad style BT do the trick?
EDIT: I do this test with a timer for the drawdown at 4m MMP and then a 15 second timer for a sprint that I hold as long as I can. First thing, I think I’ll make the 15 second timer longer, just so there’s no “artificial” stop. If I do the sprints after, there’s no timer, but I am looking down at MPA and that’s somewhat artificial because I stop when I see I’ve hit it, so that’s another change I should make.
Ronnie’s are great. Just be sure to get 2 or more intervals at max, i.e. don’t stop when you see purple/get a breakthrough. Get another one or two.
Right, ok. I usually do the set and on the last one, rather than 30 seconds, I just go to failure, so there’s no artificial time constraint.
Looks like a hill charge. 
Was that a natural failure point at the end of the charge or did you stop pedaling as it leveled out then added the three sprint surges for kicks?
Yep, definitely a hill charge. The first bump is a natural failure, and the 3 following are ‘sort ofs’, in that I didn’t really have anything more, but I also saw the MPA hit, so who knows.
I was in the purple before the first surge for probably 20-30 seconds. Looking at it now, I’m happy to leave it. If I tweak the sig parameters, it doesn’t change much if I’m still allowing for the first surge. Also, I wouldn’t be sure which parameter to reduce anyway.
I’ll do a Ronnestad and push to failure on the last one to get another data point.
