Feedback on my first Bike test with power.

ghankins

I have read John's power for dummies, listen to coach p's pod cast, and read the quick star guide to start to grasp a little understanding about riding with power but the numbers are still a little foggy.  I understand it will take time to absorb everything but I'm still kind of lost considering this was my first test with power.  Your feedback would be greatly appreciated.

http://connect.garmin.com/activity/330022086

 

Thanks Greg

Rumpole

Looks good to me. Take .95 of that 20 min number (252)--that's your FTP (239). But it all looked good-even output, constant cadence, HR consistent. Adjust wattage as necessary. Tempo is .8 of that number, endurance .7, and so on. That's all you need to know. There's more of course, but follow the plan = beast in the making.

russG

Hi Greg,

Timing on the intervals is spot on.
AP=NP=252 - looks pretty steady - nicely done - this puts your FTP right around 240.
Your VO2 interval is at AP=307, so that's not quite 30% over your FTP, which is about right.
Based on this, I only have one question: do you feel like you left a lot on the table or were you fairly spent right after the 20m interval?
If you were fairly spent, then this test looks pretty close to perfect - so it's a good predictor of your FTP.
If you left a bit on the table, then this test underestimates your FTP.

For training purposes:
Your FTP is 240 and your VO2 is 120% of that or about 290 (wherever it says "ON" in the plan).

Your next step: go to Training Plan / EN Calculators (http://members.endurancenation.us/TrainingPlan/ENCalculators.aspx) and enter in your test results. Your zones will appear; click to save to you're profile and go forth and conquer!

(Nice work)

Any questions or does this give you everything you need?

ghankins

I think for a 20 minute test it was alright.  I dont think I left a lot on the table but for some reason I feel like this ride just wasnt the same as what i have produced on that route before.  I could probably make a million excuses to do better but at the end of the day I feel comfortable saying I can enter in as successful test.  

There was a few ratios I was fighting one being getting used to a compact crank, the crank length and I screwed up and forgot my fuel so I had to improvise with a protein bar I had stashed away.  I think by the next test I should have the bugs worked out with the different feel of the components and be able to hammer it with more confidence next time.  I just think I could have been a little more aggressive but played the timid card.  

I can definitely tell a difference between compact and standard crank though.  The main difference is I couldn't find my sweet spot when I was trying to really push so I settled for what felt closed to hit the groove.  I think time will help me find it.

Thanks for the advice.

 

russG

re: think I could have been a little more aggressive but played the timid card

My recommendation then is to train at your recommended power, but to re-test in four weeks, possibly quite a bit sooner than the plan had you re-testing.
That gives you just enough time to bond with your compact crank. (I've grown to love mine.)

When you re-test, divide the 20m interval into 4x5m intervals and try to achieve AP as follows:
1. AP 260
2: if you know you have more (and can hold it for 15m) step up 10W (e.g. to 270) if not stay and hold on at 260
3: if you know you have more (and can hold it for 10m) step up 10W if not stay and hold on
4: if you know you have more (and can hold it for 5m) step up 10W if not stay and hold on

Your goal in your next power test is to go as high as you can sustain, but without going over.
If your watts dip at the end then you need to re-test.

In the above approach, if you're stepping up from 1-2 AND from 2-3 AND from 3-4 then your starting target watts was too low.
You should be able to step up once, maybe twice, and then hold on.

There is some judgment that comes into play here... going into the test, if your spider sense indicates your initial test result is low, then make your starting watts a little higher. If your sense is that you're training about where you should be, then make your starting watts a little lower.

Hope this is helpful.

rmiller

I would actually say to test again relatively quickly - like in a week or two. It takes a few test iterations to figure out how to refine the approach so that you get the best results.. Russel's suggestion of breaking it up into 4 segments is similar to how I approach mine (although a 10W jump from one segment to the next might be a bit much - I might go with 5W, but YMMV).
So in other words, don't sweat the results - train with the numbers you got, and retest again in 7-10 days, and repeat that like 2-3 more times. I'd venture to bet your FTP will gradually creep up by a solid 10-15W by the end.