I too tested better this year but could have been better prepared and tested smarter. And yes, I'm told that gear selection is the least of my problems, but I cornered myself into pushing more weight at a lower cadence than I’m used to and really jacked my heart rate. In the 5' segment, once I dropped into the lower gear and saw the big numbers (for me) I just tried to see it through. My heart rate was so high I thought my monitor was acting up. But I figured if my heart was going to give up, this was not an altogether bad way to go.
In the 20' segment, after the first 5', I just hung on for dear life, dipping twice for a minute or two but not quitting (which I very well might have had Matt not been alongside, yelling at me). I finished strong with a final minute plus at 177. 5' intervals were 161, 157, 156, and 163.
Great results and team mojo here, looking forward to a fun & productive OS.
OK team, need some help here with a SWAG on my FTP. Life circumstances prevented me from the doing the FTP test. the good news is that throughout my non IM, comeback to training season i had this year, I have been biking 1-3x per week for the last few months, with the last two months or so on the trainer. I have been working with an FTP test from July that was 231 (unlike Kori, i like having every watt i earned and have been glad to hold it. I have managed a couple of monster 2x20 sessions in this last two months, and on 12/28 did a 4x8(3) session. I am thinking that the first sessions on the OS will be "easy" (2x8, 3x8, 2x10) I certainly wasn't puking at this stage. If i had to do a 2x20 old style test, i would bet it would come in around 235ish..
so, my thinking is to go to 235 or push to 240. I am pretty confident i could hold 240 for the early sessions without issue. thoughts?
@ Scott, perhaps I'm naive here, but if you can do a 60' bike workout in the next week, why not do a test? I'll grant you that you're experienced enough with our sport and seem to have been biking enough that you can probably ballpark your FTP pretty well. Sure, 240. But the point of testing is to periodically push to the absolute limits and find out "the number". You can replace virtually any of our 60' bike workouts with that session. What am I missing??
I tested last week and came in at 237.5, so today was 3 x 8'(2'). Tough but fair. Not easy...but I'm pretty sure that 2 x 20 that we'll work up to would have been pretty much a week-crushing workout. All were in the 234-239 AP range. http://connect.garmin.com/splits/426478150
Good news on the busted Garmin front...they are supposed to contact me tomorrow for a free exchange on my 910. This is so annoying, but at least they are being good about it.
Decent news on the achilles tendonosis front - keep making slow progress. Hasn't gone completely away, but it has gotten better, and is doing fine with my increasing running.
Scott: Test! The 5/10/20 protocol is a very exhausting 60 minute workout, if nothing else (20 min warm up, 5 min all out, 10 min recovery, 20 min all out, 5 min cool down). Who knows? You may get 243 as your FTP. But whatever the number is, you'll know the subsequent workouts will be done at the right effort level to continue your improvement.
TEST is done, and yes I am a nervous tester too even to the point there is bit of a rise in BP, crazy huh! My rounded numbers are 240 FTP and 275 VO2. . A small drop from end of last season and something to build on.
Test done for me. I wasn't looking forward to it since I've haven't been doing too much the last few weeks and I went overboard with the food between Thanksgiving and New Years.
I used the 2 X 20(2) testing protocol and came in at 261 watts or 3.1 W/Kg. Let the fun begin!
Finally got my bike test done this AM. Had to rearrange schedule a little. Man! These tests are great neutralizers to thinking you might be in pretty decent shape. My results were:
5' VO2 299 watts. 2011 was 315
20' nP 249 watts FTP 237 2011 FTP was 286 using 2 x 20'
Excuses:
1. Took all of last year off from racing and real training. 2. Didn't ride much so I could run with my daughter before she left for college 3. Turning 50 4. I have no excuse....time to work!
I have enjoyed reading all the posts. Keep up the great work!
Got the bike test in. The results are not pretty after not really getting on a bike since August other than a few mountain bike rides.
New FTP 217 VO2 253.
Not sure if I left something on the table but given the long lay off I did not want to explode. I did feel that, I want to puke sensation with about 4 minutes left but it went away. The 5' splits were 209; 217; 226; and 246 with a max HR 179.
Jan OS is already paying off as I was up at 5:30 this morning and did not get this test in until 5:30. I really wanted to sit down order an pizza and watch some sports. I can do that after earning some SAU getting the hot tub ready for my wife after her curling game.
Nice job Gordon. By the way, I anticipate a number of Winter Olympic wagers. Curling and mens' and women's hockey would seem like obvious US v. Canada wagers. Anything else you would like to add? The US Curling captain runs a pizza shop in northern MN, and a bunch of the US Women's hockey team play for the U of MN…my daughter is a huge fan!
Yikes…talk about into the fire! That was hard. I had 6 x 2:00, did them at 234, 234, 236, 236, 238…so pretty much dead on my 235 target. My biggest problem was my sore sit bones! Had to stand up in the middle of every 2:00 recovery period just to give my poor @#$ a break. Have fun everyone!
Holy cow! Those 6 x 1.5 were tough, yet rewarding this am. Worked HARD...felt like I needed to vomit by the 5th one. So glad that is over with. Bring on the rest day :-)
Um yeah, so THAT was a rude awakening. I'm trying to do the OS on my tri bike. I may have to rethink those VO2max sets. Couldn't hold 2 minutes so I had to hack back to 90 sec - and still died at the end of each one.
Those of you who know me also know that I rarely do morning workouts on weekdays. But today my work schedule didn't cooperate and I had to get on the bike in the morning, and only ~11 hours after my hard LT run with 4 mile repeats the night before. The workout was 6x2'(2') @z5 and it was tough. I met all the targets including holding z1 wattage for the recoveries, but had to get out of the aerobars at the 1' mark of intervals 3 and 4, at the 45' mark of #5 and after only 30" of the last interval. I was lucky I programmed the workout into my Garmin or I would have been REALLY tempted to break up the last couple intervals into shorter efforts.
Overall 60' @ IF 0.938. 22' warmup including 10' easy and 3x3'(1')@z3, then targeted 300 watts for the z5 (294 is 120% of FTP):
The 6 x 2' was interesting for me this morning. My legs felt like crap from the run test 36 hours ago and it actually hurt more to walk down the stairs and get on the bike then to do the intervals :-)
Based on my FTP test I was supposed to hold 269 watts, but my VO2 test was 300 watts so I targeted 285 to split the difference. The intervals were not that bad and I mad it through just fine, but I struggled with the 85%. Had a comfortable easy run afterwards.
I also finally used trainer road. As a LONG time computrainer ERG mode user, I have mixed feelings after the first ride. The interface and ability to include other ant+ data is hands down a huge improvement and awesome, but the ERG resistance was noticably less restrictive and slower to react then the 1980s computrainer coaching software. Is trainer road ERG mode really that much different than the native computrainer?
I did my VO2 set yesterday instead of the run since I'm not running right now. I didn't find it nearly as hard as I expected, but I also only did the main set and then hopped off. I'm betting many of you suffered more today than "usual" because of the testing this week. Things should feel a bit better next week (although still hard).
@ Mancona - Your TR ride shows up as "Private" - you may have to go to your TR profile and switch it to public for us to see it?
As to the feel of TR vs the CT Coaching Software - You must be more keyed in to your trainer's feel than I am. I keep PowerTap files on my workouts, so I checked via PowerAgent software to see how long it was taking on the VO2 intervals to get up to full power using Trainer Road and using the CS software. It was the same: 10 seconds after the start of the interval. For me, I don't notice any difference, but then I am usually so oxygen deprived I probably wouldn't notice if aliens were in the room prepping to abduct me.
Nice job by everyone getting in the early morning Vo2 workouts. Mine is coming this evening as I wanted at least 24 hours rest.
@ Mancona with the 5' / 20' test you can use your Vo2 test for these thursday workouts. "The average watts for the 5' test is your Vo2 power, used for future Vo2 workouts." So if you are feeling good next week you can bump these workouts another 15 watts courtsey of coach Rich.
I know with the old 20' 2' 20' test we just multiplied by 1.2 which is probably still getting you a good workout but no where near your 5' test.
These never get easier... that said, it went better than expected after several weeks off the bike while training for the NYC Marathon. Looking forward to driving this number up.
@Matt - Continue to keep me in check! I hope I can get close to where you expect me to be come April...
RESULTS
FTP ------ 203 watts (average of 214 for the 20mins)
VO2 ---- 243 watts (almost exactly 20% higher than my FTP)
@Al - Thanks, I 'm public now so you can all keep me in check. You can see what i mean in this file as my actual watts are above or below the target watts for extended periods. I had the CT paired and set to ERG mode in TR.
When I used the coaching software there seemed to be much less variability and my power data fit much closer to the actual line. I know the ERG mode was working as i never shifted once and the resistance definitely changed. Eitherway, it's a sample size of 1 for now so i'll try again on Saturday and see.
Comments
I too tested better this year but could have been better prepared and tested smarter. And yes, I'm told that gear selection is the least of my problems, but I cornered myself into pushing more weight at a lower cadence than I’m used to and really jacked my heart rate. In the 5' segment, once I dropped into the lower gear and saw the big numbers (for me) I just tried to see it through. My heart rate was so high I thought my monitor was acting up. But I figured if my heart was going to give up, this was not an altogether bad way to go.
In the 20' segment, after the first 5', I just hung on for dear life, dipping twice for a minute or two but not quitting (which I very well might have had Matt not been alongside, yelling at me). I finished strong with a final minute plus at 177. 5' intervals were 161, 157, 156, and 163.
Jan '13
Jan '14
5' Segments
NP
207
223
Avg HR
173
184
Max HR
183
193
Avg CAD
94
87
20' Segments
NP
155
160
Avg HR
169
180
Max HR
180
188
Avg CAD
90
85
OK team, need some help here with a SWAG on my FTP. Life circumstances prevented me from the doing the FTP test. the good news is that throughout my non IM, comeback to training season i had this year, I have been biking 1-3x per week for the last few months, with the last two months or so on the trainer. I have been working with an FTP test from July that was 231 (unlike Kori, i like having every watt i earned and have been glad to hold it. I have managed a couple of monster 2x20 sessions in this last two months, and on 12/28 did a 4x8(3) session. I am thinking that the first sessions on the OS will be "easy" (2x8, 3x8, 2x10) I certainly wasn't puking at this stage. If i had to do a 2x20 old style test, i would bet it would come in around 235ish..
so, my thinking is to go to 235 or push to 240. I am pretty confident i could hold 240 for the early sessions without issue. thoughts?
@Nemo ... congrats!
I tested last week and came in at 237.5, so today was 3 x 8'(2'). Tough but fair. Not easy...but I'm pretty sure that 2 x 20 that we'll work up to would have been pretty much a week-crushing workout. All were in the 234-239 AP range. http://connect.garmin.com/splits/426478150
Good news on the busted Garmin front...they are supposed to contact me tomorrow for a free exchange on my 910. This is so annoying, but at least they are being good about it.
Decent news on the achilles tendonosis front - keep making slow progress. Hasn't gone completely away, but it has gotten better, and is doing fine with my increasing running.
Scott: Test! The 5/10/20 protocol is a very exhausting 60 minute workout, if nothing else (20 min warm up, 5 min all out, 10 min recovery, 20 min all out, 5 min cool down). Who knows? You may get 243 as your FTP. But whatever the number is, you'll know the subsequent workouts will be done at the right effort level to continue your improvement.
Test done for me. I wasn't looking forward to it since I've haven't been doing too much the last few weeks and I went overboard with the food between Thanksgiving and New Years.
I used the 2 X 20(2) testing protocol and came in at 261 watts or 3.1 W/Kg. Let the fun begin!
My numbers are as follow:
5' Segments
NP 224
Avg HR 179
Max HR 185
Avg CAD 79
20' Segments:
NP 181
Avg HR 177
Max HR 181
Avg CAD 73
Last year my NP for the 20' test was 159 and my NP for the 5' test was 211
5' VO2 299 watts. 2011 was 315
20' nP 249 watts FTP 237 2011 FTP was 286 using 2 x 20'
Excuses:
1. Took all of last year off from racing and real training.
2. Didn't ride much so I could run with my daughter before she left for college
3. Turning 50
4. I have no excuse....time to work!
I have enjoyed reading all the posts. Keep up the great work!
Congrats to all and Happy New Year!
Cheers,
Greg
Got the bike test in. The results are not pretty after not really getting on a bike since August other than a few mountain bike rides.
New FTP 217 VO2 253.
Not sure if I left something on the table but given the long lay off I did not want to explode. I did feel that, I want to puke sensation with about 4 minutes left but it went away. The 5' splits were 209; 217; 226; and 246 with a max HR 179.
Jan OS is already paying off as I was up at 5:30 this morning and did not get this test in until 5:30. I really wanted to sit down order an pizza and watch some sports. I can do that after earning some SAU getting the hot tub ready for my wife after her curling game.
Looking forward to a good OS.
Nice job Gordon! Looks like you achieved a well paced test!
Revelation of the Day: 90 seconds is longer than 60 seconds
Um yeah, so THAT was a rude awakening. I'm trying to do the OS on my tri bike. I may have to rethink those VO2max sets. Couldn't hold 2 minutes so I had to hack back to 90 sec - and still died at the end of each one.
1 - 344 NP
2 - 341 NP
3 - 344 NP
4 - 343 NP
5 - 344 NP
6 - 340 NP
Jello legs after the last one. As always, the remaining time at Z3 sucked.
Overall 60' @ IF 0.938. 22' warmup including 10' easy and 3x3'(1')@z3, then targeted 300 watts for the z5 (294 is 120% of FTP):
NP: 307, 303, 304, 304, 304, 303
HR avg/max: 167/177, 171/182, 173/184, 178/186, 180/189, 180/190
Avg cadence 90 for all intervals except #5 which was 91. VI was 1.00 for all except #6 which was 1.01.
After the intervals I finished the 60' workout with 14' @ 220w NP (IF 0.899), VI 1.00, cad 90, HR 173/177.
Glad I got it done. Probably will have to do the 30' run tomorrow morning given work commitments the rest of the day and evening.
Cheers!
http://connect.garmin.com/activity/427107410
Based on my FTP test I was supposed to hold 269 watts, but my VO2 test was 300 watts so I targeted 285 to split the difference. The intervals were not that bad and I mad it through just fine, but I struggled with the 85%. Had a comfortable easy run afterwards.
I also finally used trainer road. As a LONG time computrainer ERG mode user, I have mixed feelings after the first ride. The interface and ability to include other ant+ data is hands down a huge improvement and awesome, but the ERG resistance was noticably less restrictive and slower to react then the 1980s computrainer coaching software. Is trainer road ERG mode really that much different than the native computrainer?
Here is the trainer road workout: http://www.trainerroad.com/cycling/rides/608618-2014-OS-Wk1-Thurs-ADV
@ Mancona - Your TR ride shows up as "Private" - you may have to go to your TR profile and switch it to public for us to see it?
As to the feel of TR vs the CT Coaching Software - You must be more keyed in to your trainer's feel than I am. I keep PowerTap files on my workouts, so I checked via PowerAgent software to see how long it was taking on the VO2 intervals to get up to full power using Trainer Road and using the CS software. It was the same: 10 seconds after the start of the interval. For me, I don't notice any difference, but then I am usually so oxygen deprived I probably wouldn't notice if aliens were in the room prepping to abduct me.
Nice job by everyone getting in the early morning Vo2 workouts. Mine is coming this evening as I wanted at least 24 hours rest.
@ Mancona with the 5' / 20' test you can use your Vo2 test for these thursday workouts. "The average watts for the 5' test is your Vo2 power, used for future Vo2 workouts." So if you are feeling good next week you can bump these workouts another 15 watts courtsey of coach Rich.
I know with the old 20' 2' 20' test we just multiplied by 1.2 which is probably still getting you a good workout but no where near your 5' test.
So at 304 I wasn't over my target by 10 watts, only by 2 watts...oh, the pain coming our way...
Tuesday, Jan. 7 -- BIKE TEST!
These never get easier... that said, it went better than expected after several weeks off the bike while training for the NYC Marathon. Looking forward to driving this number up.
@Matt - Continue to keep me in check! I hope I can get close to where you expect me to be come April...
RESULTS
FTP ------ 203 watts (average of 214 for the 20mins)
VO2 ---- 243 watts (almost exactly 20% higher than my FTP)
@Al - Thanks, I 'm public now so you can all keep me in check. You can see what i mean in this file as my actual watts are above or below the target watts for extended periods. I had the CT paired and set to ERG mode in TR.
http://www.trainerroad.com/cycling/...-Thurs-ADV
When I used the coaching software there seemed to be much less variability and my power data fit much closer to the actual line. I know the ERG mode was working as i never shifted once and the resistance definitely changed. Eitherway, it's a sample size of 1 for now so i'll try again on Saturday and see.