I haven't been riding in structured manner in the last 2 months so i knew i would be in for an FTP dip. Peak FTP last season was 237 and today's test came in at 220. My goal this outseason is to get my watts/kg north of 3.8 and that translates to an FTP around 255 and an 8-10lb weight loss. It feels attainable considering i didn't get in a full outseason last year. I guess time will tell. Great to see everyone getting after it! Only one way to go from here!
no test for me today, but I'll be up and at 'em early tmw am and plan to test then. used TR for the first time this morning and went with an easy 45' spin. Great to see everyone's results so far -- keep up the good work!
Did my 5-20 bike test today using TrainerRoad and am completely in the dark as to what number is the VO2, and my FTP is either 127 or 200 - I have no clue. Set it at 200 and at the end of the hour, TrainerRoad stated that it was setting my FTP at 127 with a LTHR of 150. Which doesn't help me at all with this VO2 figure. And I'm looking at everyone else's numbers and thinking damn, I'm slow.
Any help/suggestions would be greatly appreciated!
I haven't had many bike rides (except biking 1.5 miles to work) since my last HIM in early September so my bike legs were a little rusty. I also did a hike on Saturday that was 6.5 miles with 2400 feet of elevation gain and my quads were still a little sore today (I'll be 57 Friday and they don't recover as fast as they used to). Nonetheless I did my test and my FTP was 208 (same as the spring), 3.06 watts/kg, AHR 145, VI 1.00! 5' VO2 - 260. Now I have my baseline and I'm ready to train. Looking forward to the run test on Wednesday.
Gosh dang you guys are pushing massive numbers compared to me!! Nice work!!
Last year I used HR, this year (currently) virtual power and trainerroad on a pretty crappy trainer ... Help me out, our FTP is the straight Pw or NP number? Mine aren't really different.
Did my 5-20 bike test today using TrainerRoad and am completely in the dark as to what number is the VO2, and my FTP is either 127 or 200 - I have no clue. Set it at 200 and at the end of the hour, TrainerRoad stated that it was setting my FTP at 127 with a LTHR of 150. Which doesn't help me at all with this VO2 figure. And I'm looking at everyone else's numbers and thinking damn, I'm slow.
Any help/suggestions would be greatly appreciated!
Dawn, can you post the link to your TrainerRoad ride? Log in to the TrainerRoad website and click the Career tab.
Might be able to figure something out by looking at your ride data.
Did the TR EN test. That was an unpleasant 1:10 on the trainer!
results: VO2 max: 274 FTP: 219
I had previously done a TR FTP test in June and got 228, so I was using that as a baseline during 20 min interval, keeping power above 230, thinking that would be my FTP, but forgot about the -5% part. I don't think I could have gone any higher though, I was truly suffering.
OK so I tested tonight using virtual power with Trainer Road. I've never ridden with power before so I have nothing to compare these numbers to, but they seem like they may be too high. I've also posted my average speed as a reference, and I know my average speeds are correct because they're from my Garmin 310xt which I've been using with this trainer for 3 years now. Maybe someone smarter than me can tell me if the power numbers seem off based on the speeds.
I assume I want to be using the numbers from the "NP" column in Trainer Road?
I have a Cyclops Super Magneto Pro trainer set to the "2 / Road" setting. I've got this listed in my Trainer Road profile but the actual Trainer Road application doesn't have the Super Magneto Pro so I tested with it set to Magneto.
My previous bike test PR was 26.0 mph across the 40' HR test at the end of the 2012 OS; Again, I mention that as a reference to provide something to compare my Trainer Road virtual power numbers to.
Wow Jason that are some crazy high numbers you put out there at that stage of the season!!
I'm not using Virtual-Power so I can't give a lot of inputs on that topic but with that amount of power you should be easily within the Top-20 in your AG on the bike split!
Good Morning Sweet Pain!....Not my best test ever but glad to be starting OS...not far off my season ending FTP after 3 months of very little cycling...starting the OS 10pts higher FTP (5%) and boosted my MaxVO2 12-15 points ..I say bring it on!
Jason; make sure that on the trainerroad dashboard (online...in your profile)...that the power measure is set to VirtualPower ...and not something else....it can cause skewed numbers....I was running a 20% higher FTP until I corrected it....I'll see if I can find my post form last year for more details (speed inside is irrelevant..don't be concerned with it or use it to gauge workouts.)
Dawn.. Go online to the TrainerRoad dashboard....find the workout you did....and it will list the NP for the 5min. & 20 minute segments...take those...and plug them into the EN Calculators...Boom your done!....
Compares to 290/215/2.6 at Week 1 of last year's OS, so I have some ground to make up. Last year, I ran out of steam on the bike during the second half of the OS and missed too many bike wkos during the build-up to IMCDA. Looking to stay more consistent this year and maintain my FTP throughout the year.
Posted By Brad Marcus on 28 Oct 2013 08:30 PM Can someone refresh my memory: Why do we do both the 5' / 20' (Vo2 /FTP) tests if our zones are extrapolated from just the FTP test? In my case, my 5' vo2 test number is higher than the zones that are generated after entering my FTP. I don't think I had that problem last season, but I seem to have lost a good 30w off my FTP from peak last year. Do I manually adjust my Z5?
Hey Brad, Smart peeps somewhere in a lab figured out that the95% of the 20' Pnorm was much more accurate as an FTP test if there was some fatigue at the start of the 20', thus the very hard 5' leading into it. Don't worry if the VO2 interval doesn't add up here. The point was to get some work/lactate on board so that you would have a pretty accurate 20' test.
You guys are killing me. My house is a mess, the pain cave packed with boxes and construction debris on this anniversary of Hurricane Sandy. I'm getting a late start. Soon I'm going to decide if I should do an 8 week RFP and if just join the JOS.
I had to hack my week a bit and did they bike test today and got a jump on where I ended last NOS. I finished last year at 216 FTP and will start now at 224 this year. Either way, I am looking to pump this way up! Let the pain begin/continue! Good work all and now the running will begin.
I know the guys at TR well so I asked them about your trainer. There IS a Cyclops Super Magneto Pro trainer by level so it would enable you to do the test on your machine. Nate said your test would be incorrect if you used the Magneto and not the Super Magneto.
Just trying to help but I would redo the test cause it sure would suck to use the wrong numbers all winter.
-As I took Monday as a rest day, I took on the FTP test this morning. Jumped into Sufferfest’s HHNF peloton and hung on for the ride. Hard stats provided first, outlook second.
-2x20(2) protocol – 255 1st interval, 265 2nd interval with net result of 258. Weight at 190 this morning so that gives me a 2.99 watts per kilogram (ugg!).
- Third OS, but first using the tri-bike instead of the road bike on the trainer. As such, I expected a drop. Starting FTP not as shiny as previous years, but it’s actually pretty close to what I estimated coming into the test. As for testing protocol choice, I just personally prefer the 2x20 over the 5/10/20 method.
- My NOS goals are to drop 5-7 pounds and to bump the FTP up to my last outdoor testing result (284). Looking to hit the 5k test either Friday or Sunday, given what my schedule allows.
Lots of good stuff happening. Keep on it everyone!
Did it yesterday...Done. My left leg felt like I was getting a dead leg part way through the set, but I don't feel it impacted the results...just felt funny. Just taking it workout by workout this year.
Joe, do I take the two and combine them, or list them separately?
The 5 minute NP for the bike is 136, and the 20 minute NP is 134, so the average is 135. Sorry for being such a nube, but I want to make sure I'm figuring this out correctly. Thanks for your help!
Jason, Awesome news this is from Nate at Trainer Road
So he has the super magneto pro, right? Have him choose that. There are 4 levels for that one.
We can re-run the curve for him too so he doesn't have to retest. He can send a support e-mail to support@trainerroad.com.
Thanks Ray!
The issue is I *do* have Supermagneto Pro at level 2 selected in my profile on the TR site. However it is *not* an option in the app. Can you ask Nate how I should proceed?
Okay, did the 20 minute test yesterday. Wow, that first one really hurts. I have been on a slight hiatus since Tahoe. I had done most of the runs in the run durability program and I think I biked 4- 5 times. Plus, I haven't said no to food or drink so I have gained a few pounds With pleasure.
My 20 minute test was a little bit of a drop.
NP 315 FTP 299 W/KG 3.9 Vo2 max was at 348. Goal is to have a 4.3+ w/kg.
Comments
I haven't been riding in structured manner in the last 2 months so i knew i would be in for an FTP dip. Peak FTP last season was 237 and today's test came in at 220. My goal this outseason is to get my watts/kg north of 3.8 and that translates to an FTP around 255 and an 8-10lb weight loss. It feels attainable considering i didn't get in a full outseason last year. I guess time will tell. Great to see everyone getting after it! Only one way to go from here!
Any help/suggestions would be greatly appreciated!
Came up with :
FTP = 196
VO2 = 282
Age = 39
http://connect.garmin.com/activity/396905946
Not bad for me as I am still recovering from running Columbus Marathon last Sunday Oct20th.
Great numbers everyone!
Last year I used HR, this year (currently) virtual power and trainerroad on a pretty crappy trainer
5'5
127lbs
VO2 148
FTP 123
Dawn, can you post the link to your TrainerRoad ride? Log in to the TrainerRoad website and click the Career tab.
Might be able to figure something out by looking at your ride data.
results:
VO2 max: 274
FTP: 219
I had previously done a TR FTP test in June and got 228, so I was using that as a baseline during 20 min interval, keeping power above 230, thinking that would be my FTP, but forgot about the -5% part. I don't think I could have gone any higher though, I was truly suffering.
Wow Jason that are some crazy high numbers you put out there at that stage of the season!!
I'm not using Virtual-Power so I can't give a lot of inputs on that topic but with that amount of power you should be easily within the Top-20 in your AG on the bike split!
GreatWork Everyone!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!1
Jason; make sure that on the trainerroad dashboard (online...in your profile)...that the power measure is set to VirtualPower ...and not something else....it can cause skewed numbers....I was running a 20% higher FTP until I corrected it....I'll see if I can find my post form last year for more details (speed inside is irrelevant..don't be concerned with it or use it to gauge workouts.)
Dawn.. Go online to the TrainerRoad dashboard....find the workout you did....and it will list the NP for the 5min. & 20 minute segments...take those...and plug them into the EN Calculators...Boom your done!....
Bike test done. Felt some of Saturday's 5k still in my legs, but don't think that had much of an impact.
VO2 = 262
FTP = 202
W/kg = 2.5
http://www.trainerroad.com/cycling/...min-20-min
Compares to 290/215/2.6 at Week 1 of last year's OS, so I have some ground to make up. Last year, I ran out of steam on the bike during the second half of the OS and missed too many bike wkos during the build-up to IMCDA. Looking to stay more consistent this year and maintain my FTP throughout the year.
Hey Brad,
Smart peeps somewhere in a lab figured out that the95% of the 20' Pnorm was much more accurate as an FTP test if there was some fatigue at the start of the 20', thus the very hard 5' leading into it. Don't worry if the VO2 interval doesn't add up here. The point was to get some work/lactate on board so that you would have a pretty accurate 20' test.
Or you could do 2x 20's (2' recovery).
This is an awesome book if you are interested in training with power.http://www.amazon.com/Training-Raci...er+cycling
Hunter is the power god and coauthor of TrainingPeaks
Below is a link to a good resource as well found on Training Peaks. I am a power junkie so if I can help in anyway don't hesitate to ask
http://home.trainingpeaks.com/power411.aspx
Jason,
I know the guys at TR well so I asked them about your trainer. There IS a Cyclops Super Magneto Pro trainer by level so it would enable you to do the test on your machine. Nate said your test would be incorrect if you used the Magneto and not the Super Magneto.
Just trying to help but I would redo the test cause it sure would suck to use the wrong numbers all winter.
Jason, Awesome news this is from Nate at Trainer Road
So he has the super magneto pro, right? Have him choose that. There are 4 levels for that one.
We can re-run the curve for him too so he doesn't have to retest. He can send a support e-mail to support@trainerroad.com.
-2x20(2) protocol – 255 1st interval, 265 2nd interval with net result of 258. Weight at 190 this morning so that gives me a 2.99 watts per kilogram (ugg!).
- Third OS, but first using the tri-bike instead of the road bike on the trainer. As such, I expected a drop. Starting FTP not as shiny as previous years, but it’s actually pretty close to what I estimated coming into the test. As for testing protocol choice, I just personally prefer the 2x20 over the 5/10/20 method.
- My NOS goals are to drop 5-7 pounds and to bump the FTP up to my last outdoor testing result (284). Looking to hit the 5k test either Friday or Sunday, given what my schedule allows.
Lots of good stuff happening. Keep on it everyone!
Joe, do I take the two and combine them, or list them separately?
The 5 minute NP for the bike is 136, and the 20 minute NP is 134, so the average is 135. Sorry for being such a nube, but I want to make sure I'm figuring this out correctly. Thanks for your help!
Well that didn't go as expected. No energy and my mental six-pack was more of a one-pack. Just one of those days, I guess.
These numbers are low but they are what they are:
FTP: 204
Vo2: 226
w/kg: 2.4
Gonna head in and lick my wounds now.
Thanks Ray!
The issue is I *do* have Supermagneto Pro at level 2 selected in my profile on the TR site. However it is *not* an option in the app. Can you ask Nate how I should proceed?
Okay, did the 20 minute test yesterday. Wow, that first one really hurts. I have been on a slight hiatus since Tahoe. I had done most of the runs in the run durability program and I think I biked 4- 5 times. Plus, I haven't said no to food or drink so I have gained a few pounds
With pleasure.
My 20 minute test was a little bit of a drop.
NP 315 FTP 299 W/KG 3.9 Vo2 max was at 348. Goal is to have a 4.3+ w/kg.