EDITOR’S NOTE: Meet Veronica McHugh, a participant in the locally-based Killer Tri Program. Veronica is using the Killer Tri Program to help prepare and train properly for her first triathlon — the Strawberry Fields short course in Oxnard on July 17.
After making the decision to do it, Veronica is currently attacking her training six days a week. We will be following her progress throughout her training so check back soon for more stories from Veronica as well as all relevant triathlon news in Santa Barbara throughout the summer.
Last week was Killer Tri testing week. We have been following the training program for a month now, and have to test our improvements on the bike and running.
Testing days always make me nervous. I put a lot of pressure on myself to improve, so I tend to get anxious about testing.
On Monday, we met at Killer B Fitness in Goleta to test on the special spin bikes they have. These spin bikes measure your average wattage output based on the resistance you put on the bike as well as your cadence. The goal is to increase your average wattage output each time you test. The Killer Tri workouts are designed to help you improve each time you take the test.
To start out, we do an easy warm-up on the spin bikes. This lasts for about 5 minutes or so. Then we start with “pick-ups”. This means that you keep your cadence at a high level, but your resistance light. You spin your legs fast for a minute and then have a minute break. This helps loosen up your muscles to prepare for your test.
Next, you spin for 5 minutes while trying to maintain the average output that you finished with during your last test. During my first test with Killer Tri, my average watts on the bike were 147. This was the number I was trying to maintain for 5 minutes. This is supposed to gear you up for the test and give you an idea of what your output is going to need to be to surpass your previous watts. Following this, we do 10 minutes of easy spinning and then jump right in to the test.
The test is 20 minutes spinning as hard as you can; this may not sound like much, but 5 minutes into the test your legs start burning and you start staring at the clock wishing that time would move faster. I started out strong, a couple average watts above my previous output of 147. I held this for the first 10 minutes, hovering around the 150 mark. With 10 minutes to go, Kyle pushes you to try to increase your average watts by 1 per minute.
My heart rate went up, my legs were burning, but I knew I wanted to improve so I kept pushing.
Increasing your average watts by 1 per minute is a lot harder than it seems. If you slow down your cadence or lower your resistance on the spin bike at all, your average watts will fall. You have to push hard and power through the last 10 minutes to see your watts increase.
I finished the 20 minute test with a new average of 162 watts. This was a 15-watt increase over my average from one month earlier. Obviously, Killer Tri has helped me become a more efficient and fit cyclist. I am excited about my improvement and hope to improve more with each workout I do.
Previous Killer Tri Blogs by Veronica:
Attack of the Killer Tri, Part I
Attack of the Killer Tri, Part II
Attack of the Killer Tri, Part III
