This test will serve as a baseline for measuring your power on the bike. Power is directly related to climbing ability and sprinting, although other variables such as weight, economy of movement, and technique also play a role. The test consists of starting from a standing start with the rear wheel stopped and sprinting .2 miles as fast as you can on a flat course on the computrainer. You may stand or sit and shift gears at any time. Most people take 25-40 seconds to complete the test. Following the completion of the test, you will be provided with the following data: time to complete the test, maximum power output, average power output over the .2 mile course, maximum watts/pound of body weight, and average power output as a percentage of maximum power. Your maximum power is a good indicator of your ultimate power level while your average power is a good indicator of your power-endurance. This test should be repeated every six to eight weeks to measure progress in both of these areas.

A time trial is probably the simplest and easiest way to track your training progress. Whether it is done outdoors on the same course, or on an indoor ergometer like the CompuTrainerTM, the key to successful data interpretation is trying to make the test and conditions as consistent and repeatable as possible. This is the major advantage of conducting the test indoors. In either case, the variables involved are time, distance, HR, gearing, equipment, wind, temperature, humidity, and training status. You want to control as many of these variables as you can, and then measure or monitor the remaining variables over time to assess the effectiveness of your current training program. Your test results will be your finish time and average heart rate. With a proper training program, each successive test should result in a faster time.

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