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Tips for targeting new FTP/Vo2/VDOT during testing?

Brad MarcusBrad Marcus
in General Training Discussions
Looking forward to my next round of bike/run tests next week (well not really looking forward to them!), do any of you more seasoned EN'ers have a suggestion for me to target my new FTP/Vo2 numbers for my bike test and a time (VDOT) for my run test? I felt like my my mind kind of lead the last set of tests, meaning that I almost had a number in my head that I was looking to hit, especially on the bike. Although I felt like I went all out for my run test last go around, I'm feeling like I left some on the table with the bike test. In fact, after a week of workouts, I bumped my zones up on the bike and was able to hit all my numbers over the last 6 weeks.

Any suggestions on how to target?

Comments

  • tim cronktim cronk
    @Brad Your very first test should be the most difficult to target , starting from the unknown. But it sounds like you have a solid 6 weeks of data, training at known pace/power. Don't overthink it , or over amp it. Just start out at your known achievable paces and slowly build on them based on how you feel. Everyone may have a different opinion on how to go about it but most will agree not to go out too hard at the begining! As you build thru the test , just make sure your not leaving it on the table towards the end. Good luck have fun!
  • Carrie ChavezCarrie Chavez
    I agree with Tim. Start where you have been hitting your numbers and build from there. Be patient and don't over think it is the best advice.
  • Coach RichCoach Rich
    +2
  • zwubazwuba

    +3

    Do never forget the three golden rules of TimeTrial:

    1) Don't start too fast

    2) DON'T start too fast!

    3) DO NOT START TOO FAST!!

  • Joseph LombardiJoseph Lombardi

    +4...

    Isn't there guidance in the wiki specifically on this?

  • CarlCarl
    I finally found something that works well for me. Everyone is sooooo diff though.
    • I have to break each 20 minute segments into 5 minute segments in my brain and do something diff each 5 min.
    •  I start with 70 rpms, next 5 80, then 90. 
    •  For me the 3rd 5 minutes or each 15 minutes of the 20 minute intervals is the worst!!!!
    •  The last 5 minutes I go for GOLD in both sets. 
    • I then soak in the 2 minute test but try not and drop below 65-70 intensity.
    • The second 20 minutes I have to repeat the above but try and raise the bar just a little higher.

    I also make sure I have a couple fans on me and since its winter here in the midwest I even open the basement window and try and get the room to 60-65 degrees.  Much better test results when its cool, anyway for me.  

    I hope that helps a little

    Best of luck!!!!

  • Brenda RossBrenda Ross
    Carl - what do you do with the new test.
  • Brad MarcusBrad Marcus
    Thanks for the advice all! It should be better this time around since I have a reference of which to work off of, but I'll try to start on the conservative side and dial it up as I go...better that than the opposite!
  • Pat KossPat Koss
    Yeah Brenda. I'm a noob here but I thought that there was only one 20. He had me going for a minute! :-O
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