09 PG Calibration

This session is used to calibrate you and your trainer.  For juniors on restricted gearing, a target cadence of 165 is used, for seniors 140-150 depending on the athlete and for masters it can drop as low as 135.

Each effort is a free (seated or unseated) acceleration from 80 rpm over 5 seconds.  The finishing cadence must be recorded for each effort, once you can no longer exceed your target cadence you have determined your power gear (PG).  For example on 60" you hit 167rpm, on 65" you hit 158rpm, this means the power gear is 65", it's the one that you can't quite hit your target on.  If you have it, use a heavy flywheel for these efforts (eg the Kurt Kinetic pro flywheel).

The gears are a bit arbitrary, you'll be using a road bike, get as close as you can.

We finish with some capacity just to top you off and make the session worthwhile.

Generally you'll want to repeat this every 6 weeks or so.  Your power gear should increase over time.