2014 JOS Week 1 BIKE THREAD

Kkaufer

Alright, Boys and Girls ... PLAYTIME is over, it’s time to get to WORK!

 

Welcome to Bike Week #1 of the 2014 JOS .  As with the run thread, you’ll see the weekly bike thread go up on Sundays, but with Joe Matchette testing tomorrow ... here we go!

 

We kick this PARTY off with a BIKE TEST, yippie!!  As a reminder, here’s the wiki entry on how to bike test with POWER or HR, and what to do with the numbers: 

 

http://members.endurancenation.us/Resources/Wiki/tabid/91/topic/Biking/Default.aspx#TESTING

 

Also, for all things relating to the JOS, if you haven’t already, check out this super informational thread by our very own WSM Al Truscott: 

 

http://members.endurancenation.us/Forums/tabid/57/aft/14166/Default.aspx#163677

 

Looking forward to seeing everyone’s posts as we start our season.  And if you ever find yourself wondering 'where does this all lead to?', a graceful old lady in a habit once said (sang): “Climb Every Mountain, Ford Every Stream, Follow Every Rainbow ... TILL YOU FIND YOUR DREAM!”

 

http://www.youtube.com/watch?v=EoCPuhhE6dw

 

 

HAPPY JOS EVERYBODY!!!

Brenda Ross

Hi Team, Your Race Director here - I am not in JOS, so Kori and Kate will be helping you make it through the OS with the help of some pretty smart people. I will not be monitoring these threads, so if you need to ask me a question please PM me. Good luck and happy training. I am presently entering week 11 of my OS, so I know all the fun that you have ahead of you. Heed the advice from the WSM's - they were not elected by the team for just their good looks :-)

Nemo Brauch

I'll be testing on Monday this week insteady of Tuesday. My schedule is going to be a bit off for a while until I'm through with the PT sessions from surgery, but hopefully it won't be too long before I can join you all on the regularly scheduled days.

susano

Did my test!  Quick question- is there a place to input your VO2 max test? I used the calculator, reread the wiki, and can't find a place.  I saw the part where Rich said to use it as a reference point, but I wasn't sure if there was an official entry place.  

Thanks in advance.  Susan

 

Kkaufer

Susan -- You've loaded up the OS plan, right? So on the home page, on the right hand side there's a link "View Full Training Plan". Klick on it, and it'll take you to a weekly overview, and well as weekly videos on the right. Beneath that are your Training Zones, and below that is a link "Change My zones". If you click on that, it'll take you to a page to enter your bike and run zones. Enter your numbers there, save them, and they'll show up under your training zones. Hope this helps!

Dave Tallo

I'm proud to say I had an 'EN First' in week 1 of indoor riding: I burnt out the motor of an industrial fan!

Satish Punna

Hey JanOS peeps!

I'm looking for some advice regarding tomorrow's bike test. I have the option of doing the test on my road bike or my TT bike. I don't think there's much difference in my FTP on either bike but I'm not sure. Last year I did all my tests in aero and training on my TT bike 90% in aero. This year I have a set of rollers in addition to my mag trainer. I am comfortable riding my road bike or my tt bike on the rollers but I'm more comfortable on the road bike and I can't do aero yet. I can do FTP and vo2 workouts on the rollers no problem so far. I plan on doing the test on the mag trainer however.

If I do the test on my road bike it would be more specific to using my road bike on the rollers, which I enjoy and hope to continue this winter. In addition I have a big bike week planned for the end of the OS which will be done on the road bike.

If I do the test on the TT bike in aero, it would obviously be more specific to race position, however I'm not racing until July.

I'm inclined to doing the test on my road bike, followed by most of the OS on the road bike as well.

What do you think?

Thanks!

aarmau

I will be doing my test on my trainer, but I have an issue where the outside of my knee has a band that tends to lock up when I push really hard on the trainer. Does anyone else have this issue and if so how do you deal? I have had times where my knee has locked in so much pain that I literally cannot get off the bike.

Naomi Gilker

Did my bike test Saturday morning ... and it wasn't a great result. I wasn't expecting much improvement over last year's numbers, especially since I left Ottawa for several weeks Nov-Dec to travel in South America (I took *off-season* seriously this year), but holy crap these new numbers are so disappointing! The only thing I can hope for is a significant improvement when we test again in week 8.

All the best to everyone testing this week! Hoping you get some great results!

Nemo Brauch

Satish, do the test on your road bike. Your race is so far out that you'll have more than enough time to figure out whatever offset there is from "inside, road bike, rollers" to "outside on a TT bike" later. In general, do the test on the equipment/in the environment you plan to use during the rest of the OS.

Aaron- I'm no doctor but that locking thing sounds a lot like a meniscus issue. It could be the way your knee tracks agrivates it. I'd suggest a visit to a good Physio to figure out a plan of attack. It could be some simple PT exercises now will help you avoid a more serious injury later. Get it checked out.

Naomi. You are not alone! With the knee surgery less than 8 weeks ago- I'm expecting this to be my very lowest FTP ever. Don't worry- it will come back to you once you get to work again. Just don't rush it or fool yourself into riding where you think you "should" be vs where you really are right now.

MattAaronson

@Satish, I suggest doing the test in the conditions under which you train. Personally I also train in the conditions under which I race, i.e. on a TT bike in aero, but that's just me and many folks do the OS on a road bike.

Joe Matchette

First FTP Test for my 2014 OS is in the books.  I am very happy.....ecstatic in fact as I have been pretty much neglecting my bike for the past three months.

Details are as follows:

• 5' VO2 session: 301NP (306 avg pwr -- VI of 0.98)
• 20' FTP session 273NP (275 avg pwr -- VI of 0.99)
• 95% of 273 ---> 259watts

I am happy with my 'pacing' for the 20' test.  This is my 4th OS, and 2nd using the 5/10/20 protocol.  Pacing is still an ART, not a SCIENCE.  By 5min increments:

• 259/263
• 270/270
• 275/276
• 288/291
  • the last 4,3,2, and 1 min numbers were 294, 299, 309, and 334 respectively.

So what does all that above tell me???  (1) I left a bit on the table, and (2) I could/should have pushed the VO2 a bit harder.  So, going forward, I expect to see some fairly quick 'gains' and that I quite possibly will retest sooner than prescribed.

 Enjoy the Video:

http://www.youtube.com/watch?v=T5-A...e=youtu.be

 

PS - for those new to power, note that because of how WKO calculates Normalized Power, my AvgPwr was higher than my NP. 

PPS - If you have an EN kit, you ought to wear it when you test....it makes you stronger!!!  

Woody Freese

@Dave - I bow in your general direction - quite impressive!!

Al's JOS posting may very well be the most comprehensive and well written post I have read over the past couple of years!

Bring it on!

baprince15

I did my test today.  I'll be using virtual power on TR for the outseason, and will convert for my wired PT at the end of the OS.

This is a great starting point for me, as it is my first test in 18 months, and I've almost no riding since August.

FTP: 187 (from an NP of 197, calculated by TR)

VO2: 215

I'm most happy that I was able to increase my power over over the 20 min from my best-guess power of 190 to about 210 , ignoring the pain, which has been my biggest weakness.

 

morpheus

Good start guys.

@ Joe & Brett- strong finish. I picture an angry, growling face over those last 3'.

I'm transplanting from the Nov OS since it was all hacked up from a running rehab standpoint. Just tested ~2 weeks ago and I have no interest in re-testing this soon. FTP results from that test are spot on cuz my workouts since then have been really tough. Could prob even drop a few watts but....nah....as long as I'm hurting then I'm getting stronger.



I'll just stick to an FTP workout tomorrow.



Good luck to all.

mancona

Anyone else still get nervous for bike tests? I've done more than I could ever count but this is the first time that I took an almost 3 month break in training. This should be interesting. The denominator is currently up 14 lbs from race weight and I have no idea what to expect for the 20' test.

Joe Matchette

Posted By Matt Ancona on 05 Jan 2014 06:37 PM

Anyone else still get nervous for bike tests? I've done more than I could ever count but this is the first time that I took an almost 3 month break in training. This should be interesting. The denominator is currently up 14 lbs from race weight and I have no idea what to expect for the 20' test.

Every

Single

Time

In fact, I often find reasons to delay the inevitable....when my wife asks, "So, I take it you have a Test today."

tim cronk

Posted By Matt Ancona on 05 Jan 2014 06:37 PM


Anyone else still get nervous for bike tests? I've done more than I could ever count but this is the first time that I took an almost 3 month break in training. This should be interesting. The denominator is currently up 14 lbs from race weight and I have no idea what to expect for the 20' test.

Yep I have more anxiety before a test than I do at the starting line of a race!

mancona

So true Tim. I guess I get super worked up for a test because everything has to go perfect for me to get 1 more watt, and going out a little to hard has disastrous results.

Bruce Thompson

2X what Tim said.

MattAaronson

Posted By John Culberson on 05 Jan 2014 09:50 PM


I know that the day-in and day-out structure of intensity in the OS is really what will translate into fast racing.

This is why I don't get nervious for a bike test, esp the one at the beginning of the OS. I know that no matter how I test in week 1, by week 6 or 7 I'll be firing on all cylinders as long as I've been consistent in getting the workouts in.

That's not to say I don't feel like the upcoming test isn't hanging over me...but that's more because it's going to be a brutally hard workout!!!

aarmau

Wow! I have some serious work to do, but months of doing nothing will do that to you.

Quick question, I searched the forums but could not find anything that was in reference to the EN Calculators that are new and updated(well, at least to me). If I am using virtual power with TR is the only thing I plug into the equation my NP for the 20 minute test? Is everything else all calculated? I did not do HR and I don't see anything for FTP aside from the fact that it calculates my FTP for me when I type in my 20 minute NP.

Thanks

brawlins2002

Just finished up my first test with EN! I'm happy overall with not much work going on from IMKY until November and then being sick for 3 weeks in Dec. My last test a year ago was 231.

VO2-271

FTP-20 Min 251 so, .95 x251= 238.45

Off to shovel again...

aarmau

Please don't laugh at the low numbers for this test, but I somehow messed up TR and I don't have my 5 minute breakdown for VO2. Does anyone know how to pull that section out from the data? Here are my results http://www.trainerroad.com/cycling/rides/599056-Bike-Test

Kkaufer

Hmmm … this morning's bike test was a mixed bag. I hadn't touched my bike since IMLOU last August, until early December when I jumped into the preseason, so I wasn't expecting much, but … my VO2 max was higher than at the start of last year's OS, so a big BOOM there , however, I paid a big price for that during the FTP test which was a total dud. I should have knows - I was about to puke and fall off my bike after the VO2…

My vo2/ftp ratio is 1.47(!), normally is much closer to the prescribed 1.2. So, I'm not quite sure what to do. You earn the numbers you test to, but the discrepancy seems awfully large and now I'm worried about under training during my ftp workouts. I might see how it goes this and next week and retest … does anyone have any thoughts?

Bill McKinney

No laughing at anyone! In my experience the first test of the OS is always a bit humbling. I haven't really been on the bike much since about July, so I wasn't expecting too much, and I was not disappointed!

VO2 - 236
FTP - 190

I don't think I've tested below 200 since I started in EN, but I held back a little bit, so guessing I'm closer to that magic number. I'll take it as a starting point, though.

GOOD LUCK EVERYONE!!!

Gaudir8

@kk

The purpose of the 5 min vo2 is to simulate fatigue as if you were going for a full hour. However you may have blown up from it and then it naturally impacts the 20 minute test. Did you build for both tests or just hit it?

To me the test is important for the bench mark test  profiles so I would repuke er I mean retest and do it again in a couple of days.

aarmau

Alright, sorry to flood the forums, but I have my numbers. I remembered the software Golden Cheetah allows me to pull the data.

Vo2 is 213
FTP is 166

time to get to work. Best of luck everyone. Back to the blankets to stay warm in the -40 weather.

Scott Liston

FTP Test in the books: VO2 246, FTP Test 216, so 205. Higher than beginning of OS last two years. More cycling this fall, but not too much, means I have a shot at my goal of 240, 3.4 W/k at the end of the OS. Excited!

Kkaufer

@ Ray -- I built to the 5 min, recovered best I could in 10min and then tried to go for 20. I think the VO2 was a massive shock to the system since I haven't really worked in a weeks ... I might try to "repuke" in a week or two...

Gaudir8

@KK good move . I couldn't imagine jumping on the bike for the first time in a while and doing a vo2 max effort right off the bat. Even now I spin for almost 30 minutes before I do any workout and then start with the EN warm up. The problem you have now is when to fit it in!