What numbers to take out of the OS...best or current???
Just finished up the 20th week of the OS today!!! Yippee!!! Retested my FTP and Vdot. Both numbers went down.
So, my question to all the wicked smart peeps out there, which numbers should I take out of the OS and use going into the HIM training beginning in early April, the highest numbers I posted during the OS or the new numbers I tested at this week? I am bummed that they went down and not sure why. I have been working so dang hard....kind of frustrating 
Looking forward to some time off 
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Comments
Kathy,
Not a WSM just a guy who just finised his first OS so take my comments for what they are. I just finished the week 20 test and hit the exact same number as week 14 so don't dispair. We did a lot of work in the OS and perhaps the body needs a rest to absorb the work.
I'd check out week 19 podcast by coach Rich to help alleviate some of the frustration. I'm not sure what to tell you on which numbers to choose and I'll leave that for others.
In looking at the season planning toolkit I believe that week one of all the HIM and IM season plans there is testing along with race rehersals later in the program to dial in your FTP. You can find the season planning toolkit here in the downloads section:
http://www.endurancenation.us/members/train/start.php
Gordon
Thanks Gordon. Yeah, it did help to listen to week 19 podcast. I guess I missed that one. You are right I think, I am just plain tired and feeling fatigued. I also did some extra leg work on Friday, so that may have affected the run some. Like Rich said, guess I won't take the numbers too seriously. Take some time off and retest when HIM begins.
Rest up and retest if you want to; for sure you'll see a nice bump.
Exactly Bill, beginning today! Prolly retest when my two week rest is over. I am feeling like an injured old lady this morning! What's up with that I am wondering....wow, the OS really worked me over. A nice bump would be nice
You'll see; with some good rest you'll be able to knock those tests out of the park. Let us know how you fare.
Kathy, use your "best" numbers and chalk up the poor test to just being tired. Things will sort themselves out and you have plenty of time to really dial in your test results before your race.
In short, get some rest and then drive on.
Kathy,
I just spotted your post and had to respond. The exact same thing has happened to me. I did bike FTP test last weekend and my watts dropped 10 points, back to what I tested at week 14. Ran a half marathon yesterday, plugged in my numbers and VDot dropped a couple points from when I started OS training. So frustrating when I KNOW I have done the work and felt like I making progress. I have even dropped 12 lbs since October. I am trying not to be discouraged and to put it in perspective. I do feel better knowing I am not the only one who had this experience.
Hopefully the wicked smart peeps will have some words of wisdom to share with us.
@ Rich, thanks just what I wanted to hear!
@Wendy, yep sounds just like what I experienced! My FTP went down 3 watts and Vdot went back to pre OS days! I realize the watts aren't that big of deal, but just never saw the increase in watts like a lot of others in the haus. So, just chalking it up as it is my first year using power, I'm a lil peep, mid fourties with a very busy life! I did my best or at least I think I did and I am fine with that. Though, did think I was making a bit more head way with the run than the test finally showed. I have never been fast mind you, but started OS at 33, went up to 34 then down to 32!! Kind of frustrating, like you said. But, some of the vibe coming from others in the haus, think maybe it is due to fatigue. So, going to rest up for two weeks and prolly retest when I begin HIM training. Are you in transition?
Folks, WSM and Coaches are all here... you will suffer inside EN and have done that. Now you need to bounce back. We didn't write the plans to guarantee you a great test result, we wrote them to make you do WORK and get faster. Some folks get faster at different times, that's just the way it is. See the threads by Linda (here) and by Mike G (here) on how they are getting out of the hole. You have done the work and you will get stronger...how you go about doing that is a function of your body, the hole you are in, and your patience. We have some additional info in the wiki (here), but continue to use the forums!
The test is a number. You may have tested great the other 2 tests and poorly on the test that you felt was all important.
Conditions change. Maybe test your VDOT in a 5k rather than a stand alone effort.
The PM is a whip, but some days the horse is nearly dead, and no amount of whipping is going to make it get up and go.
We accumulate a lot of fatigue in the OS. I almost think there should be a stand down week before the final test so that folks may not get quite as discouraged with testing as they will have rested away some of the fatigue.
Look back through WKO and match up what you did with the plan. Last year we heard a similar refrain from one member that shall be nameless :-). They then went back and did the comparison and posted a mea culpa that they had only done 50% of the run work. BIG DiFFERENCE there. Not saying this is what you have done, just pointing out errors made in the past.
All that- you may have been very fit coming into the OS and gains may take longer to show themselves and in smaller intervals.
Hang in there.
@Kathy, this is my first year in the haus and using a power meter too. I have a love hate relationship with these testing numbers and have to remind myself that I know my body and the numbers are an interpretation of the moment. I'm in my late 40's and what my training partner likes to call "that tall German woman." Never mind that I'm Swedish
. And certainly no little peep. I know I need more recovery between workouts than some folks might. This past 2 weeks I have been working hard and I think the test results speak more to my need for rest than anything which is what the more experienced folks have pointed out. I am more than ready for this 2 weeks of transition before Race Prep!
Thank you to all the more experienced folks for your responses and advice. It is all very helpful!!
I appreciate your veteran insights Michele. They are well taken. I know now that fatigue is definately a culprit, numbers are just numbers and patience is a must! Great idea about going back and looking through past workouts to make sure I did all the "work". I don't normally use WKO for running metrics, but I can honestly say I have done prolly about 90% of the run workouts. The runs I mainly skipped were the bricks on mornings when my mental toughness whimped out because of not wanting to run sweaty in really cold weather
No doubt your numbers will bounce back with rest. Also if you are still hitting the harder efforts and not losing it, then you are good to go with the higher numbers from a previous test.