Week 1- Bike
Well, time to start this off and it's easier for me to suffer on a Sunday instead of a Monday so I did the test a day early. FTP is around 238 which is a good start for me going into the OS. I usually do a massive drop of activity prior to the OS, which lowers my starting point, but makes for a huge jump after I get to week 8. This year I've stayed with it a little better so I'm starting at where I was during week 8 last year, so we'll see what happens. I wasn't sure how to approach the vo2, since the last time I did one of these, that part was really strong, but made me unable to complete the FTP part. I think I did fairly well being a little conservative on the vo2, although the FTP was my worst suffering ever in 6 years of EN testing!!!!
The run test will be a completely different story--I may just take 8 points off my last vdot and go from there....to be continued.
Comments
Keith good start point. You would be proud of me. Have been using power since starting my cycling this OS. Have been reading alot still on the learning curve. Ottawa Sleeper Cell x 7 did there test this morning in our cave. I tested just after x mas and tested again today to start the OS. So my start point numbers are VO2 270 and my FTP comes out at 230. So that is my start. I have to admit I like the 5 min VO2.and my body sure did react to the 20 min test, ugg! Time to move on and build! So here we go!
@Todd, I am new to power so I used the recommendation of 120% of FTP. To hard being a hero bites you in the 20 min test. That's what I have been reading in all the threads.
@ Todd: I am a newbie but have done these tests before joining EN. Here is the EN notes regarding Vo2 bike test --> Vo2 Max Test: ride 5' at the best (hardest) effort you can sustain for the full 5'. A good target is 120% of your estimated FTP.
I simply put my head down and ride as hard as I can - you should feel like you are going to puke three to four minutes into this test.
Family/work schedule won't allow me to test tomorrow, so I did it today. Since October, I've been training, but in an unstructured way, save that I've been working some run endurance. Probably biking only 2x a week average...and not that hard...so this was going to be a little iffy.
Another thing I should mention... we annually have these "road bike or TT bike for winter" discussions. I'm one of those guys who always has a drop when he goes outside, so I'm trying a compromise. I've got my bike set up with an "uphill" tilt so I can actually look at the TV and not just the ground. My theory is that whatever the effect of folding myself up a little more in the TT bike is more important than the difference in weight distribution. We'll see.
This season, I raced at about 235 W FTP late in the year, and that's where I figured I'd be now, perhaps. Good news, the test went well: http://connect.garmin.com/activity/259009625 (There is an about 5 minute gap in the warmup where I had a "technical problem...." :-)
Honestly, I think I might have squeezed another watt or two out of it, as evidenced by the climbing wattage and the HR, which is lower than most of my tests previously (around 160). But I'll certainly take this result. [Edit: That made more sense when I thought it was 154.]
My first test last year was on Halloween after spending October in a bike emphasis, and was 257 on the road bike. I think this is equally good, and I didn't feel like I killed myself doing it...so I'm very happy.
My major disappointment for the day was my weight in the morning. I decided I wasn't going to stress over it for the last couple of months and probalby should have. Put on a couple pounds. Up to 155. Would like to be 150 by the end of OS if possible, and race in the 140s.
Off we go!
I started out at where I thought my minimum vo2 max was and kept it there for a minute, then kicked it up a little notch for the next 1.5 minutes. At that point I put in another major kick for one minute and then finally redlined the last 1.5 minutes. I could tell after the first 2.5 minutes that I underestimated, so that's where the bigger push on the 2nd half came from.
In your case, then I'd start at the 280 and see what happens during the first 1.5 minutes, then its a matter of whether you need to keep it there or kick it up a little, then another kick later on.
Because of work travel commitments, I also did my test this morning. Coming off of a very light riding schedule in December, with no riding at all for the past 10 days, I knew it was going to be pretty challenging. So, there is the excuse...now here are the stats:
NP for the 5 minute segment: 303W (Avg HR 176)
NP for the 20 minute segment: 234W (Avg HR 165)
95% of the 20 minute segment: 222W
I don't really have a good explanation for the large disconnect between 5 min and 20 min - other than that I may have torched myself just a bit too much during the VO2 Max test.
Well, you just have to start where you are, right?
Cheers!
Kevin
@Keith - thanks for the plan. I will start at 280 and adjust accordingly. Lets Rock and Roll!
@ William, the Garmin file is locked, I can't view it. A starting pont of 3.5 w/kg sounds pretty good though, and the VO2 being 119% of the FTP sounds about right, eh? Amazing how low your HR is, 154 for the 20' FTP portion? Wow. How does that compare with your max?
@ Kevin, maybe torched, or maybe your FTP just needs some work and you have the VO2 capacity to expand it!
I'll be testing tomorrow evening and reading these posts to get me into the right frame of mind before I hit it!
Sorry...seems I had privacy settings that constrained who could see. I think it's all open now.
I used TrainerRoad to execute the test and THANK YOU EN for partnering up with them. Holy Moly I love how easy that was to just hear beeps and go go go! definitely not easy testing - same watts as 6 weeks ago (run focus and did not really ride outside of that one test).
np for VO2 = 192w
np for FTP = 150w
95% for FTP = 142w
Did this test yesterday and ended up with LTHR of 166 @ 21.9 mph across 14.57 miles. Had 4 turn a rounds with out and back, so might have lost 1 beat on the LTHR and just over 22mph. Just did a test on my Cybex 750C stationary bike recently which I train on indoors mostly, with 240 FTP and estimated Vo2 288 that is inline with my LTHR, so I should be able to train at correct zones indoors. I'm hoping to get back to my Olympic bike speed of 24mph at age 47, and now 50.
Im looking for a little input even though I am sure of the answer but please throw your thoughts my way.
I went ahead and did a test last week which seemed a little harder then today cause there was only a 5 minute break in between the VO Max and FTP and hit 244 for my FTP minus the 0.5 = 233 for my starting 2013 FTP. VO on this test was 1.12% @ 275 watts.
Wasn't happy so I tested again today. Todays test started out sweet and then my 10 minutes into the 20 minute FTP my quads were smoked but hung on just to amuse myself. Very ugly ended with a FTP of 233. So minus the 0.5%=222 watts.
I know for a fact I am very comfortable around 240 watts on the trainer. Therefore I am going to keep the first test and call my current FTP 233 watts.
I have placed here for your review my Trainer Road download file and my file from WKO.
Test #1
WKO Info:
FTP Test #1 2013:
Duration: 20:19
Work: 297 kJ
TSS: 32.5 (intensity factor 0.98)
Norm Power: 245
VI: 1
Pw:HR: 4.51%
Pa:HR: 4.5%
Distance: 6.464 mi
Elevation Gain: 0 ft
Elevation Loss: 0 ft
Grade: -0.0 % (-5 ft)
Min Max Avg
Power: 0 349 244 watts
Heart Rate: 146 177 172 bpm
Cadence: 37 110 77 rpm
Speed: 7.8 21.6 19.1 mph
Pace 2:46 7:40 3:09 min/mi
Hub Torque: 0 12 8 lb-in
Altitude: 557 562 560 ft
Crank Torque: 0 427 270 lb-in
Temperature: 69.8 71.6 70.0 Fahrenheit
Todays test started out sweet but then holy smokes bat man about the 12 minute mark I felt way fatigued in the quads. Wanted to quit so bad but I hung on just to see the outcome. Not a bit amused to be honest. Ended with barely hanging onto: FTP of 233 and VO of 286 (1.22%)
Test #2
WKO Info:
FTP #2 test for 2013:
Duration: 20:00
Work: 280 kJ
TSS: 29.2 (intensity factor 0.936)
Norm Power: 234
VI: 1
Pw:HR: 7.03%
Pa:HR: 3.88%
Distance: 6.421 mi
Elevation Gain: 10 ft
Elevation Loss: 0 ft
Grade: 0.0 % (11 ft)
Min Max Avg
Power: 0 316 233 watts
Heart Rate: 163 180 179 bpm
Cadence: 36 98 74 rpm
Speed: 11.1 21.1 19.2 mph
Pace 2:50 5:24 3:07 min/mi
Hub Torque: 0 11 8 lb-in
Altitude: 769 782 776 ft
Crank Torque: 0 433 267 lb-in
Temperature: 75.2 75.2 75.2 Fahrenheit
Well looks like some work is needed to be done!!! It can hopefully only go up from here!!!!
NP for the 5 minute segment: 230W
NP for the 20 minute segment: 209W
95% of the 20 minute segment: 199W
So I have my baseline. Not expecting massive improvements this year, but here's hoping!
First bike test of my first OS done! Extrememly happy with a 20 watt bump in FTP from the start of the bike focus plan I did about 8 weeks ago. As I posted on the dashboard, keep in mind that I am an EN newbie, power newbie, testing newbie, etc. So I'm sure there's something to be said as far as a correction in testing performance due to the learning curve, but I'm still happy. I'll try to post a link to my garmin file and if you have any comments or suggestions I'm all ears. Happy testing day to everyone - let's crush the JOS!
http://connect.garmin.com/activity/259223008
@Dusty: Huge!!!
@Ian: I agree the test is just as "Hard" but I don't feel mentally as spent by it. Hope that continues for me. :-)
@ William-yes to all and to be honest I had the test in my mind the entire time. It's a good start and will build from it. The OS is truly a favorite of mine. Love to see all the hard work pay off. My last FTP test was last May and ended at 270 watts-outside. I'm always ~ 20+ watts lower on the trainer. Last year did tons of .8-.85 intensity wko's along with Ironman(s): St George, Wisc, and Coz. So was expecting a drop of some sorts.
Also I'm on board with the anemic power!!! From here on out will see what happens. That's a big #. I've never been over 800.
@ Dusty-very nice start
@ Ian-agree with William the old test 20min-2min-20 min was a huge mental battle
To the rest of the JOS-this is just the start. Remember over the next 14 weeks we will only get stronger and faster. Listen to your body and wait till we test that last week for our ending numbers-you will be blown away.
Looking forward to working out with everyone and getting this done as a TEAM!!
BOOM
-The Honey Badger
William is the man. Awesome feedback.
I am an original EN peep and did my FT test "old school" with the 2 x 20 as it is a beast I like to tackle. So I have no VO2 5 min test to report. I raced IMMT in Aug and at that time my FT was above 200W...... NOT anymore
New and much lower FT is 170W.
I tested 2 days after a trail half marathon which was preceded 3 days before with another trail half. Here is hoping in a few weeks of work I can retest and get a more accurate number. 170 based on recent training does not seem right but it is the number I will use for now.
Onward and upward!!
FTP. 235
baselines, MY baselines, MY science experiment, MY progress, MY PR's!
Point for the new folks...don't get caught up in everyone's numbers. They're for entertainment purposes only. Work on you, don't chase, you will NOT get left behind!
We're all here to build the engine. To crush a course, get a PR, be more time efficient with training, to drop the local riding buds, whatever....you are your own science experiment.
Let's get to work!
20' 221
95% 210
Forgot how much fun it is to test FTP. As a running mileage junkie, it's apparent I need to learn how to suffer on the bike. Excited to get to work!
FTP = 203
My VO2 =More like, what, 135%FTP? Hmmmm.
This morning's test was a doozy. At the 10min point of the FTP section, I just about called for one of my kids to "Bring a Bucket!" I had the pre-pre-hurl burps starting. But I kept on keeping on.....
Results:
A couple of random thoughts --- This was only the second time back on my tribike, other than an easy, easy 45min ride yesterday since August. I obviously have a drop from Road to Tri-bike as last week I did an hour ride with a NP of 250. No matter the flavor, FTP tests hurt. And, lastly, I can't wait to test again to see the improvement.
-- VO2 - 188
-- FTP - 140 (2.56 w/kg. Boo.)
-- HR maxed at 184 during VO2. I don't think I've ever even seen my HR that high.
-- Ave HR for FTP ~174.
Given my HR, I definitely did it "right." Managed to stay steady during 20' FTP despite pain and weakness in every cell of my body and the intense desire to pass out just so it would be over... Didn't score any extra credit for puking, but sure felt like it!
I'm down from an FTP high of 178 last season (3.44 w/kg). LOTS of work to be done!
@Andrew, I'm in the same boat as you - had to refer back to Coach P's post in the "New EN Bike Test" thread (Power and Pace forum). He says: "...if your VO2 value was 1.22 of your FTP value, then you were "balanced". Over 1.22 and your threshold needed work (like most early OS folks!!!) and under 1.22 then your are too diesel-engine like and you need to raise your high end."
I guess our threshold needs work!
Went off too fast at the beginning. Brand new trainer, brand new shoes and had to dust off the racing bike before setting everything up - pleased I made it through the test.
I have been spending the past 5.5 months rehabbing from injury, and getting back into steady trainer rides for the past 6 weeks trying to get back to a place to be ready to go today!
Last season, started Nov OS with FTP of 189 and early season training FTP was 225
Last FTP test (2x20) 6 weeks ago put my FTP at 197 which is what I based my numbers off of today and haven't been doing much VO2 work the past 6 weeks
Also got new bike fit a couple of weeks ago...and feel pretty comfortable on bike now
Today's Numbers:
NP5 V02 = 232 with AVG HR 154
NP20 FTP = 222 with AVG HR 155
95% = 210
My reflections:
-I think I undershot the VO2 portion, this was based on 120% of the 197 where I had been training. That stated, I did struggle and was staring at the garmin to keep the watts steady for the second 2.5 min of the test.
-I started the first 10 min of the FTP test trying to hold average of 210 (that would have given me an FTP of 200 with the 95% calculation)
-Was feeling decent at 10 minutes into the test so decided to start to push the watts.
first 10 minutes: NP 203, VI 0.99, HR 117-155, avg HR 147, cadence 80
second 10 minutes: NP 237, VI 1, HR 154-166, avg HR 161, cadence 80
looking at the WKO+ graph, there is a steady increase in HR for the entire 20 min FTP test, cadence was relatively steady, slow increase rise in watts entire time
Interesting that my NP for the 2nd 10 min for the FTP was actually higher than the VO2 test....
so VO2 max from test would be 232 but based on 120% of FTP that would be 252. I am gong to play with these numbers over the next week of the OS and see where the happy place arrises. 252 will make me stronger...but will also probably hurt just a little. ;-)
good luck everyone with testing, let the fun begin!