Well that test answered the question of had i recovered from a nasty 10 day cold. - NOT !!!!
6 weeks ago was at a ftp of 242 and i rode 2 hrs at a NP of 228, that includes the warm up. Today nowhere close.
The VO2 was on target at 277W but the 20 min was a battle. i broke it into four 5 min segments to keep the mental game on. The number were 231, 211, 230, 215 for a NP = 222 and a FTP of 210.
A bad test is just part of the game, been there before and will again. No worries. I Will retest next week. I do like this better than the 2 X 20' test.
Completed the test today. I was a little intimidated, fearing over doing it during the VO2 portion. Ultimately I was all over the place for the VO2 due to lack of experience with this test. Settled in fairly well for the FTP portion.
One question, are any of you stopping the test after the VO2 portion to stretch and recover or are you staying in the saddle the whole time. I never stopped but just curious what others did.
Results:
VO2 - 253 FTP - 200 (.95 of 209) (ok, ok - so I rounded up slightly!!) Avg HR for the FTP portion was 166
Looking forward to suffering with all of you. Now back to the BCS National Championship game!
Strangely the NP per Garmin for the 5' was only 196…I'll take the TrainingPeaks number as I historically always have. For the 20' interval the Garmin and TrainingPeaks NP were identical at 252, and both had the AP at 252 as well.
I'm not surprised that my avg HR for the 20' was 3 bpm higher than for the 5', but it's pretty amazing that I maxed out at 188 in the 20' and only 182 for the 5'. For me a 188 is bigtime and proof that I hit the test hard…my TP intervals RUNNING are usually 185-188…I rarely break 180 on the bike. Actually the HR chart on this workout looks pretty cool in general.
For the 20' – in 5' intervals the NP was 253, 253, 250, 253. So very, very even splits. I was staring at the lap average watts and you can see I lost one watt sometime in the 10'-15' range. I tried like hell but just couldn't get it back. My last 2' was NP 256 / AP 257 and the last 1' (out of the aerobars) was NP/AP 258. You can do the math…from 15' to 18' I was averaged 251 so that last watt was not coming back to me easily. Below you'll see why that's so annoying…
For the record, the 5' was totally in the aerobars. During the 20' I took 4' out of the bars…1' out of the bars at 7', 12', 15' and 19'.
My new FTP is now 239…actually 239.4. So the loss of that one watt is annoying!! This is down a bunch from my 254 outdoor high tested last May, but above the 232 I started with in January 2012 and not too far below my highest indoor test last year of 244 tested in Feb. The VO2 number is ~125% of the FTP, so in the ballpark of where you'd expect it. I guess that means I have a lot of space between the "roof" and the "ceiling"...time to work up that FTP!!
I'm at ~142lb at the moment, still over my usual weight of ~138-139, so this FTP is 3.7 watts/kg. Assuming I take 3-4 lb off in the next couple of weeks this FTP would be 3.8 watts/kg. I used to be 4.1 and now I'm aiming for 4.2 or more by the time outdoor testing rolls around in April or so………
This is a good starting point and I look forward to seeing some gains in the weeks to come!!!
Coming off a run focus the last 6 weeks with the holidays and getting sick, stoked about gaining 8w for my 20' power. Broke up the TT in 5-minute blocks; 244, 249, 251 and 254. First OS with EN, I'm hoping to get to atleast 4w/kg for IMWI. This time last year, FTP was about 202w.
I tested 7wks ago and followed the OS training plan I had purchased in Nov prior to joining up full on! Happy with the improvement already. VO2 up 10w, FTP up 8w! 14 weeks from now Is gonna be awesome!!!
One question, are any of you stopping the test after the VO2 portion to stretch and recover or are you staying in the saddle the whole time. I never stopped but just curious what others did.
I don't know of anyone who gets off the trainer (maybe I am misreading what you are asking), but I do get up out of the aerobars and might get up out of my saddle for a few seconds. But my feet are turning. The 10min between the two parts of the test are supposed to be easy-shmeezy. You want to enjoy those 10min because the 20min that are coming up are going to not be fun.
Blech. I was wondering what that 95% number some folks were listing was. Went back and read the testing protocol -- oh, FTP is 95% of the 20min power. Right. I remember now.....
No harm in getting off the bike for a minute or two if you need to do something during the recovery, e.g., to change the music volume, TV, refill a water bottle. Just don't get crazy about it and spend half an hour doing the dishes. Spin low power and maybe back up into that warmup zone as you get close.
Get well Chris. Focusing on the bike sounds like a great idea. I wish I had sandbagged like Carrie Chavez. This is at least my third OS, so I should know better than to set the bar too high. I was 311/252(265-13) at 77.2 Kg. I generally bike well when my run fitness is good, so I am not surprised. I also will not be worried if I don't improve much for a while. We will see. Great start everyone.
Great to see all the bike test results. Just reading this thread is a good education for all.
Well I finally got my FTP test out of way tonite. Already did 5k test. Was estimating FTP @ 240 and was right on the spot based on my Dec trainer rides.
VO2: AP = 303 AHR = 146 (max 159) CAD = 94 I just started out w/o looking @ PM and did 1st minute based on feel. Saw 300 and was surprised and held it. Was in aerobars for entire test. AP crept up the whole time. THat went by pretty fast. Just spun for 10' @ 120-130.
FTP: AP = 253 (FTP = 240) AHR = 146 (max 156) CAD = 89 AP by each 5" = 148 / 253 / 248 / 261 - was happy to see increase in last 5 minutes. Maybe left some on the table. Again started out w/o looking @ PM for first 3 minutes and went out based on what I thought I could hold for 20'. Then held or increased that # going forward. Was in aerobars for 80% of test. Whenever CAD dropped below 88/87 I would drop a gear for a 30" or a minute and then come back up.
Ave HR for both tests 146? I know that seems low but 152 is my max base line (from LTHR test in 2010 done on a bike). My resting HR is around 38-40. Not sure what to make of the fact that AHR was same for both tests.
Liked this new test over old test (but I seem to like VO2 work).
ftp/kg = 2.55 (about where I usually start)
Opening EN FTP Test by year: 2011 = 222 (2x20) 2012 = 233 (2x20) 2013 = 240 (5 & 20)
Now can I please get below the mendoza line / clydesdale line in weight and stay there forever !
oh - an I forgot to bring sweat bucket down to the pain cave....duh!
Good or bad? I did the run test yesterday, which I feel went well. Even though I did the 40' TT bike test outdoors on Sunday with HR, I wanted to test indoors today with power on my stationary bike - Cybex 750C.
Sunday 40' TT bike test (after an easy 30 mile bike ride)
LTHR of 166 (max HR 174)
14.57 miles @ 21.9 mph
Monday Rest day
Tuesday 5k run test (eaxactly per plan)
22:59
176 HR AVG (182 max)
7:04 mile 1 - 171 (177 max) I guess I needed to pull back on pace to 7:10-7:15, then possibly carried 7:20-7:25 last 2 miles??? Still would have ended up with about the same 7:23 pace though.
7:33 mile 2 - 177 (179 max)
7:35 mile 3 - 178 (182 max)
.11 - 180 (181 max) :47 = 7:05 pace
Today Power bike test (eaxactly per plan yet no rest day)
Vo2 @ 283 with 171 HR AVG (179 max)
AP 236 with 174 HR AVG (182 max)
FTP 224
Going into the test today I had estimated 240/288, so I'm glad that I'm close and can use these numbers during my first OS training.
Vo2 max workout done this morning at 4:30 am. Not really a morning workout person, but was awake at 3:30 am so decided not to waste the time since I was up anyway. Definitely tough, so I'm glad I stuck with the 30/30's vs the 1-2' I usually do. Falling asleep at work....not good (for work), but good (for recovery)
Got my bike test done last night. Interesting. I was looking to see what loss I would have from where I was at for IMC last Aug and now, given I have done no biking cept for a handfull of social weekend rides. I was surprised at how tuff the test was. 2nd season with power so seeing real numbers vs HR/RPE from years past is enlightening.
So I am at 83% of where I was at Ironman Canada last year. Not too too bad.
I am reading all your posts. Tough to keep up. I just noticed Brian Quarton called me a sandbagger for my test I did last week . Haha!!! Yes indeed. May become all the rage. A trendsetter. You made me laugh out loud. I am going to stick with my lower numbers for a while and retest sometime this month. I dug a hole racing 2 half marathons last week with the FT test. Then like a dumb a$$ I joined my friends/club on a too fast for me 14 mile run Sunday. I am cooked. Had to move my vDot test to next week. You kind of need to be able to complete 3.1 miles for the test and my legs say NO.
I apologize for not being on your guys routine this week. I just had my big goal races for the winter fall the week before the OS. I knew I would catch up later and then I ended up becoming Captain. doh!!! So soon I will be recovered and training smart again. I had a lapse in judgement.
Bike test done. VO2 = 273, FTP = 204. VO2 portion felt okay, but just didn't have it on the FTP portion. Rode 60 min last Saturday at 195, so maybe should have stopped when the FTP started going south and tested later this week. Will probably retest later next week, need a little time to forget how bad that hurt.
Goal is to still be riding in 14 weeks, but maybe a secondary goal is to have a higher FTP than weight. Time to get some consistancy.
SO glad I already did my bike test a couple of weeks ago. But I thought it would be "fun" to do it again and see if expereince helped the results.... Last test I hit 196 for VO2 so I figured I'd shoot for 200. Nope, 196 on the nose. So I bagged the rest of it and just did 2 x 10' @ 100%. (Much easier than 20' at 105%!!)
I may do some more FTP work tomorrow instead of VO2 since my VO2 is about 128% of my FTP, and I did 5' of VO2 tonight.
Keith - At some point, if you want to get together for a run or a ride, let me know...
Cheers,
Woody
Sure Woody. It would have to be a weekend day as weekdays and usually some portion of Saturday is filled up by coaching basketball. I may need a week or two if we do a run as I'm dreadfully not in running shape.
Had to do tomorrow's scheduled bike today for schedule reasons. It was a good workout this evening. Modified the 6x[5x30"(30")] to be 3 sets of 1' z5 intervals instead. The workout was strong and I was able to hit the newly-tested 299-watt z5 without any problems. Amazingly I see looking at the data that I even managed to hit z1 on all the recoveries – although I pedaled at z1 wattage for the bulk of each recovery, letting up for the first 10 seconds after the end of the z5 left me in a wattage hole that would have required z2/3 watts to get out of in 45"…BUT I started my ramp-up of the subsequent interval at the 50" mark of the recovery so it looks like I hit z1 after all!!
Overall 61' @ 230 watts, IF 0.964. Full warm-up of 10' easy then 3x3'(1') @ z3. Then 15' of z5 time, structured as 3x[5x1'(1')] with 3' between sets:
Target z5 at 299 watts, z1 recoveries at 155-167 watts
After 3 years with EN this was my first ever 30/30s. How did that happen? ;-) Anyway went well and it was interesting to see how fatigue builds up in over the sets. Decided not to add on any extra time. Maybe get a longer ride on Saturday as the weather is looking great.
@ Joe – I'm doing the OS advanced. As I said in my post I modified to be 1/1 instead of 30/30. As for the warmup, I have not yet transitioned to the new format of 12' z3. I'll do that eventually…probably in week 2. Truthfully I like the 3x3'(1) because it really flies by and makes the whole workout quick. But my plan is to migrate to the new one. And regarding my flight…you know the rules, man…you need to wait for the Garmin map…
Comments
Well that test answered the question of had i recovered from a nasty 10 day cold. - NOT !!!!
6 weeks ago was at a ftp of 242 and i rode 2 hrs at a NP of 228, that includes the warm up. Today nowhere close.
The VO2 was on target at 277W but the 20 min was a battle. i broke it into four 5 min segments to keep the mental game on. The number were 231, 211, 230, 215 for a NP = 222 and a FTP of 210.
A bad test is just part of the game, been there before and will again. No worries. I Will retest next week. I do like this better than the 2 X 20' test.
V02 336w
FTP 255w (95% of 269) I'm currently 225lbs so it's only 2.5 w/kg
HR's were really high for me. I usually have a hard time getting above 160's but ended 5 min at 174 with Avg of 163 and FTP avg was also 163.
Seems like a big spread on the VO2/FTp, but legs were pretty wasted after the 5 min. This was done on trainer with Powertap.
Completed the test today. I was a little intimidated, fearing over doing it during the VO2 portion. Ultimately I was all over the place for the VO2 due to lack of experience with this test. Settled in fairly well for the FTP portion.
One question, are any of you stopping the test after the VO2 portion to stretch and recover or are you staying in the saddle the whole time. I never stopped but just curious what others did.
Results:
VO2 - 253
FTP - 200 (.95 of 209) (ok, ok - so I rounded up slightly!!)
Avg HR for the FTP portion was 166
Looking forward to suffering with all of you. Now back to the BCS National Championship game!
Zone 5: 5' – NP: 298, AP 299, VI 1, HR 174/182, cad 92
FTP: 20' – NP: 252, AP 252, VI 1, HR 177/188, cad 92
http://connect.garmin.com/activity/259510926
Strangely the NP per Garmin for the 5' was only 196…I'll take the TrainingPeaks number as I historically always have. For the 20' interval the Garmin and TrainingPeaks NP were identical at 252, and both had the AP at 252 as well.
I'm not surprised that my avg HR for the 20' was 3 bpm higher than for the 5', but it's pretty amazing that I maxed out at 188 in the 20' and only 182 for the 5'. For me a 188 is bigtime and proof that I hit the test hard…my TP intervals RUNNING are usually 185-188…I rarely break 180 on the bike. Actually the HR chart on this workout looks pretty cool in general.
For the 20' – in 5' intervals the NP was 253, 253, 250, 253. So very, very even splits. I was staring at the lap average watts and you can see I lost one watt sometime in the 10'-15' range. I tried like hell but just couldn't get it back. My last 2' was NP 256 / AP 257 and the last 1' (out of the aerobars) was NP/AP 258. You can do the math…from 15' to 18' I was averaged 251 so that last watt was not coming back to me easily. Below you'll see why that's so annoying…
For the record, the 5' was totally in the aerobars. During the 20' I took 4' out of the bars…1' out of the bars at 7', 12', 15' and 19'.
My new FTP is now 239…actually 239.4. So the loss of that one watt is annoying!! This is down a bunch from my 254 outdoor high tested last May, but above the 232 I started with in January 2012 and not too far below my highest indoor test last year of 244 tested in Feb. The VO2 number is ~125% of the FTP, so in the ballpark of where you'd expect it. I guess that means I have a lot of space between the "roof" and the "ceiling"...time to work up that FTP!!
I'm at ~142lb at the moment, still over my usual weight of ~138-139, so this FTP is 3.7 watts/kg. Assuming I take 3-4 lb off in the next couple of weeks this FTP would be 3.8 watts/kg. I used to be 4.1 and now I'm aiming for 4.2 or more by the time outdoor testing rolls around in April or so………
This is a good starting point and I look forward to seeing some gains in the weeks to come!!!
VO2: 274w
20': 250w HR: 165
95%: 237.5w (3.6 w/kg)
Coming off a run focus the last 6 weeks with the holidays and getting sick, stoked about gaining 8w for my 20' power. Broke up the TT in 5-minute blocks; 244, 249, 251 and 254. First OS with EN, I'm hoping to get to atleast 4w/kg for IMWI. This time last year, FTP was about 202w.
FTP = 238 (95% of 250)
w/kg = 3.17
Avg HR = 159
I tested 7wks ago and followed the OS training plan I had purchased in Nov prior to joining up full on! Happy with the improvement already. VO2 up 10w, FTP up 8w! 14 weeks from now Is gonna be awesome!!!
I don't know of anyone who gets off the trainer (maybe I am misreading what you are asking), but I do get up out of the aerobars and might get up out of my saddle for a few seconds. But my feet are turning. The 10min between the two parts of the test are supposed to be easy-shmeezy. You want to enjoy those 10min because the 20min that are coming up are going to not be fun.
@mark - I did a few minutes of easy spinning, then dismounted and stretched for 2-3 mins, then back on for another few mins of easy spinning.
The plan said stretch, so I stretched! Did it make a difference? Dunno.
http://connect.garmin.com/activity/259510841
FTP = 214W
Vo2 = 269W
Down about 45W since my peak last summer, but have weight to drop and power to gain, excited for the challenge.
Time to get to work!
Blech. I was wondering what that 95% number some folks were listing was. Went back and read the testing protocol -- oh, FTP is 95% of the 20min power. Right. I remember now.....
Crap. Now my numbers look even worse!
VO2: 276
FTP: 193 (95% of 203)
Now I has me even more threshold buildin' to do.
No harm in getting off the bike for a minute or two if you need to do something during the recovery, e.g., to change the music volume, TV, refill a water bottle. Just don't get crazy about it and spend half an hour doing the dishes. Spin low power and maybe back up into that warmup zone as you get close.
Congrats to all JOS'rs who conquered the new bike test.
Enjoy the day of rest.
I go tonight, not sure if having read all the posts is a good thing or a bad thing.
Hacking the first couple of weeks due to rehabbing a calf, thus very little running.
did the FTP test last week, group rides this weekend, rested Monday, brings me to today....
15' warmup
4x 8'(3'), all at 96-98% FTP
then a 4' hi cadence for cool down
will be joining y'all Thursday for the VO2 work, 30/30's.
Well I finally got my FTP test out of way tonite. Already did 5k test.
Was estimating FTP @ 240 and was right on the spot based on my Dec trainer rides.
VO2:
AP = 303
AHR = 146 (max 159)
CAD = 94
I just started out w/o looking @ PM and did 1st minute based on feel. Saw 300 and was surprised and held it.
Was in aerobars for entire test. AP crept up the whole time. THat went by pretty fast.
Just spun for 10' @ 120-130.
FTP:
AP = 253 (FTP = 240)
AHR = 146 (max 156)
CAD = 89
AP by each 5" = 148 / 253 / 248 / 261 - was happy to see increase in last 5 minutes. Maybe left some on the table. Again started out w/o looking @ PM for first 3 minutes and went out based on what I thought I could hold for 20'. Then held or increased that # going forward. Was in aerobars for 80% of test. Whenever CAD dropped below 88/87 I would drop a gear for a 30" or a minute and then come back up.
Ave HR for both tests 146? I know that seems low but 152 is my max base line (from LTHR test in 2010 done on a bike). My resting HR is around 38-40. Not sure what to make of the fact that AHR was same for both tests.
Liked this new test over old test (but I seem to like VO2 work).
ftp/kg = 2.55 (about where I usually start)
Opening EN FTP Test by year:
2011 = 222 (2x20)
2012 = 233 (2x20)
2013 = 240 (5 & 20)
Now can I please get below the mendoza line / clydesdale line in weight and stay there forever !
oh - an I forgot to bring sweat bucket down to the pain cave....duh!
Good or bad? I did the run test yesterday, which I feel went well. Even though I did the 40' TT bike test outdoors on Sunday with HR, I wanted to test indoors today with power on my stationary bike - Cybex 750C.
Sunday 40' TT bike test (after an easy 30 mile bike ride)
LTHR of 166 (max HR 174)
14.57 miles @ 21.9 mph
Monday Rest day
Tuesday 5k run test (eaxactly per plan)
22:59
176 HR AVG (182 max)
7:04 mile 1 - 171 (177 max) I guess I needed to pull back on pace to 7:10-7:15, then possibly carried 7:20-7:25 last 2 miles??? Still would have ended up with about the same 7:23 pace though.
7:33 mile 2 - 177 (179 max)
7:35 mile 3 - 178 (182 max)
.11 - 180 (181 max) :47 = 7:05 pace
Today Power bike test (eaxactly per plan yet no rest day)
Vo2 @ 283 with 171 HR AVG (179 max)
AP 236 with 174 HR AVG (182 max)
FTP 224
Going into the test today I had estimated 240/288, so I'm glad that I'm close and can use these numbers during my first OS training.
Got my bike test done last night. Interesting. I was looking to see what loss I would have from where I was at for IMC last Aug and now, given I have done no biking cept for a handfull of social weekend rides. I was surprised at how tuff the test was. 2nd season with power so seeing real numbers vs HR/RPE from years past is enlightening.
So I am at 83% of where I was at Ironman Canada last year. Not too too bad.
And, am up 7% from start of last Jan OS.
I am ok with the results.
Am running an 8k event Sunday as my vdot.
Keith - At some point, if you want to get together for a run or a ride, let me know...
Cheers,
Woody
I apologize for not being on your guys routine this week. I just had my big goal races for the winter fall the week before the OS. I knew I would catch up later and then I ended up becoming Captain. doh!!! So soon I will be recovered and training smart again. I had a lapse in judgement.
Goal is to still be riding in 14 weeks, but maybe a secondary goal is to have a higher FTP than weight. Time to get some consistancy.
We all know Matt S is one of the strongest men around here in many ways. Get over that cold and the passion will bring it all forward, I'm sure!
I may do some more FTP work tomorrow instead of VO2 since my VO2 is about 128% of my FTP, and I did 5' of VO2 tonight.
Sure Woody. It would have to be a weekend day as weekdays and usually some portion of Saturday is filled up by coaching basketball. I may need a week or two if we do a run as I'm dreadfully not in running shape.
Had to do tomorrow's scheduled bike today for schedule reasons. It was a good workout this evening. Modified the 6x[5x30"(30")] to be 3 sets of 1' z5 intervals instead. The workout was strong and I was able to hit the newly-tested 299-watt z5 without any problems. Amazingly I see looking at the data that I even managed to hit z1 on all the recoveries – although I pedaled at z1 wattage for the bulk of each recovery, letting up for the first 10 seconds after the end of the z5 left me in a wattage hole that would have required z2/3 watts to get out of in 45"…BUT I started my ramp-up of the subsequent interval at the 50" mark of the recovery so it looks like I hit z1 after all!!
Matt - Three quick questions:
After 3 years with EN this was my first ever 30/30s. How did that happen? ;-) Anyway went well and it was interesting to see how fatigue builds up in over the sets. Decided not to add on any extra time. Maybe get a longer ride on Saturday as the weather is looking great.