JBST Time Triallist James Hector

This is James only second race this season (April 24th).
Already RAMP data show a good base (141 HR @ 220 watts compared to 136 on 27th Aug 2002).
He's training SMART for some 10 and 25-mile PB's this summer.
Here's Heart rate (Polar) for a sub-24 minute 10-mile time trial (av speed >25mph).
Note (added 11th August 2003): James set a new 25 PB of 57:28 on the R25/3L course on 9/8/03.


Heart Rate for evening 10mile time trial (23:59)




JBST SMART Approach:

1. Build winter base with HR controlled sessions (often despite what others in the club are doing).

2. Use safe aerodynamic Loius Garneau helmet to maximise speed.

3. Use RAMP tests before races and each week to test for potential fitness/performance.



JBST SMART Lessons:

* First races are transitions from winter to the season - plan not to be on peak form too early.

* Build a big base and perform intervals (6x4mins@80%) from April onwards.

* An aero helmet plus skin suit equates to about 30-40 seconds per 10-miles.