Bike Focus Plan and my first Power Test

Dave Mehl

Excited to be starting the bike focus plan today ahead of the Jan. OS start.  I went ahead and tried the new power test this weekend.  Not that I have ever done the "old" power test either, but I wanted to give it  shot in case I wanted to re-test, which is why I'm writing this.  I've tried to attach a link to my garmin connect data from my test and I'm hoping all you much smarter power people can help.  I think the test went ok, but I'm not sure I pushed myself enough because my HR didn't go or stay all that high during the test intervals and I wasn't falling-off-the-bike, ready-to-puke exhausted afterwards.  I did the test on my trainer in my rather chilly garage, and I've always had trouble getting my HR up on the trainer, no matter the climate.  I also realize now that I didn't exactly do the EN power test as written because I used the warmup from the Coggan book.  If you want the summary of results, my VO2 test resulted in AP = 276 on a avg. HR = 142 and my FTP test resulted in AP = 236 on avg. HR = 138 giving me an FTP = 224.  So my ultimate question is should I re-test tomorrow per the bike focus plan or roll with these test results?  Any critique and insight would be appreciated!

http://connect.garmin.com/activity/241871112

 

 

Keith Wick

I would just roll with these for a few weeks. Your numbers are what they are for the moment & it will give you some time to get into the plan. Testing does take some practice, but there is no guarantee that your next test will be that much better. If your only off by a few watts, then your zones are "close enough for government work" (Graffeo, 2012--testing thread in the forum). Retest in a few weeks.

tim cronk

Dave ..... Roll with it. Thats a good looking test. Vo2 a little more than 120% over FTP is a good ratio. Yeah HR seems low (ignore HR but compare to future tests) and looks like you had plenty of push into the last 5 minutes so you might have left a little on the table but you will know soon enough doing your following workouts.

Gonzalo Canteros Paz

I am starting OS this week too, was referred by a friend that started in Nov.

Posting my test below. I noticed a big gap between my VO2max and FTP, any ideas what that could be ? (Other that I really need to improve my FTP !)

VO2max = 294
FTP= 187 (it's the average of two laps I had to toltal the 20 mins)

http://connect.garmin.com/activity/242558537

Appreciate any comments

Thanks

Gonzalo

tim cronk

Gonzalo based on that file 20min AP 187 x .95 = 177FTP. The 5 min vo2max 294 is 166% of your FTP which is really high. During the beginning of the vo2max interval you got a couple of really big power spikes and it looks like you were coming apart a little in the last 1.5 minutes as the power was dropping quite rapidly down to 240. Based on that data I would believe the 20min more than the 5min since the 20 min was pretty steady and the 5 min a bit erratic. Again you'll know soon enough which is right when you do the coming prescribed workouts.

Gonzalo Canteros Paz

Thanks Tim. True, I could have also left some in the tank for the 20 mins...and I forgot about the 95%...so I am actually lower like you indicate...workouts will tell the truth and the lower it is the bigger the opportunity!

Carl

I agree with all of the above. I would stick with the #'s you tested at for now and see where they fall/lay in the next few weeks when you test again. I think you will see your FTP increase significantly d/t the fact there is a learning curve with these tests. I am sure with your 5 min test that much higher then your FTP that your next test your FTP will jump significantly. Then test three will be a little tighter.

Biggest thing is stick with the plan and try not to overachieve BUT if the workouts seem like they are very easy with your tested #'s then I would touch base again!!

Now enjoy your OS and TEAR IT UP!!!

Dave Mehl

Thanks everyone for your advice. I will stick with my as-tested zones for now and see how things go. I'm glad I'm doing this focus plan ahead of the OS - I'm guessing it's going to be a real eye-opener for me. If I can remember to, I'll check back with this thread and give an update. Thanks again.