NOS 2014 Week 14, Bike WKOS: Test Time!
Time to show what you came to the OS for in the last 14 weeks! Improvement from week #1. 
So, even if it is 1 watt, .1mph, or the same but lower LTHR, improvement counts! Be sure to let us know how you did! I remember one of our WSMs saying in the "Power for Dummies" thread that 7% increase from week #1 is about the average. But, if you are already in awesome shape like Ray or Stefan, gains will be less but might show up better in the watt/kg metric. 
Lastly, be sure to listen in to Coach Rich's podcast/video. In it, he discusses what you should have gotten out of the OS like, a new perspective of what hard is, work ethic, and better numbers that he and Coach patrick predicted in the "Heads I win, Tails you lose". That last note requires payment....
So, good luck everyone and post your results! If you really nailed it, include a note that the rest of us can use as to what you did different than what was planned - either just this week or the whole OS. 
Comments
Thank you Joe for being one of our co-captains for NOS. You did a great job and we really appreciated your feedback and confidence. Here is a little something for everyone to remember.....
I got in nearly all of my bikes and all of the key run workouts during the OS except for one Wednesday run when I wasn't feeling well. If I had to nix something I chose one of the shorter runs. I didn't usually add much Z3 time at the end of the bikes except for Saturdays. There were several reasons for that. 1) This was my first OS and I didn't want to pile too much on my body too fast, i.e., I wanted to make sure I had adequate recovery and time for adaptation. 2) Time, I usually do my workouts after I get home from work and I almost always cook dinner. Good food/nutrition is important to me and it takes a little time to prep and cook it. I do most things from scratch and avoid pre-made or processed foods. Besides, cooking is really fun and relaxing for me and it's one of the ways I express my creative side. 3) I don't know how to label this but moderation is the first thing that comes to mind. I don't get paid for doing triathlons and I do it to keep fit and as a stress release. So, I try not to stress out too much about workouts. If I start a workout and it's just not feeling right I step it back or end it early and do something else. I've gotten psyched up and ready for a ride or run and got out there an things just weren't going right so I go home or just turn it into a fun ride, an easy run where I can actually enjoy the scenery and the day, or even a walk. No harm. A season or a race isn't made in a single workout, it's consistency over the course of a season and, in the long term, years.
Enjoy your testing and bask in your gains.
FTP 225
Int1 8' @ 1.0 (224)
Int2 8' @ 1.0 (225)
Int3 8' @ 1.0 (226)
Int4 10' @ .85 (191)
Total 65 mins
Followed up with 25' run z2 out - z3 back. That felt better than normal. Probably from the extra day off.
warmed-up with a 25' treadmill run at a mix of Z1, Z2, and Z3
@mikey you ready for your tests? I hope you knock them out!
8 min intervals at
IF = 1.03
IF = 1.05
IF = 1.01
Here is something else I noticed: As an interval progresses, the variability of my power increases. That is to say it is harder to keep the power steady. What min cause that and what do I do about it? or is that just how it is.
http://www.trainerroad.com/cycling/rides/675921-2014-OS-Wk14-Tues-INT
Today's workout is a good example.
@Mikey I have never run an 18 minute 5k in my life!
NOS final bike test
previous (week 6 or 7 whenever that was) VO2 311, new VO2 is 325 Avg HR 153
PreviousFTP: 228 New FTP: 239 Avg HR 159
I lost my old avg hr but I think it was about 5 beats lower. I think maybe I just have learned to work harder. Now a rest day then run test Thursday. Then a 10 day sailing trip in the BVI. Hope I dont lose the gains. At least I will get some good hot runs in preparing for IMTX as well as some swims among the fish.
Its surprising what two days of rest can do for you. My 3 x8 min came out at 1.02, 1.03 and 1.07 (last interval I was thinking about the bike test
.
Gonna doing the run when hubby gets home from work.
Think I will take Wed completely off so I can be well rested for the bike test. I will be doing my run test on the mill
, but that is what I did last test, so it is familiar.
I have a plan for both tests based on the wiki info and the latest info that Coach P put together, now all I have to do is believe and get out of my own way.
So the FTP test then. Read the notes, re-read the week 8 test advice. calculated my targets of what I wanted to do Re-calculated what I thought was ACTUALLY achievable at a stretch - based on last couple of weeks rides that was around 1.10IF for 20mins.
Music lined up. Ready to roll. Then a few things went wrong!!! Kids up out of bed, needed another comfort break. Ready for the VO2 test, popped it into the big chain off we go. All good, then the gorillas and monkeys arrived! Spin legs after session (dropped down to granny ring). 1 min to start of FTP and the Monkeys had their screwdrivers out - couldn't get into the big ring. Grrrr. Stopped, manuall reset, off we go 20secs to start.
Easy ramp up thru 5mins, pushed thru 13mins, all going nice and controlled (above target) until went up a gear - asked for more - rpms dropped from 92 to 82 - couldn't hold it. Back down, legs now dead power dropping.... Left it there for the rest of the ride but the damage was done. Last 6 mins were horrible. My best paced test so far, but still not perfect. Another lesson learned - if it's working don't touch it..
Anyway the important stuff:
Week 1 OS Test
VOmax = didn't test, FTP=205W 3.00W/kg
Week 8 OS Test
VOmax = didn't test, FTP=211W
Av HR: 171 3.11 W/kg
Week 14 OS Test 28-Jan-14
VOmax = 262, FTP=219W IF 1.10
Av HR: 176 3.21 W/kg
So overall 14W increase or 7% in total - that makes me "Normal" according to Brenda's post #1
I think I'm happy with that
@GP Good job with all the distractions and a very good improvement!
WU; 19 min then 3x8' (4') - cut 10 min short at 70 min - Cadence in the mid 85's for each interval.
1 - 225w @ 147 HR - 3.58 miles
2 - 115w @ 148 HR - 2.70 miles
3 - 110W @ 148 HR - 2.60 miles
I focused on smoothing out my pedaling and breathing to stay within the HR envelope of Z4. Not sure why the big difference in interval 1. I was able to maintain a rather steady power output in Z4 in interval 1. I had to really focus to keep my HR out of Z5 in intervals 2 & 3.
Tuesday ride done + short run. Things are feeling good for upcoming test day.
Graham- I might argue your FTP increased more than you think.,..If you didn't do the VO2 tests the first 2 times around but you did for the third test, your first 2 tests may have overstated your FTP and your most recent test was probably more accurate. Either way, nice job and congrats on being "normal".
I got in my 3 x 8' @ 1.00IF tonight but it was work. I'm really not sure how much of an increase I will see this time around as I've only recently been hitting the high end of my targets in the WKOs. I want to be a little conservative to start and not blow it, but also don't want to sell myself short. But I guess I can't expect 180W FTP for the test if I can barely do my 2 x 20 at 165 in training, right?
Today was a main set only day because of a crazy work schedule and that was probably for the best given i was able to sleep in. Finished my intervals at 1.04, 1.03, and 1.02. Felt pretty good on each of the intervals, but I will need to be smarter about my pacing on thursday. I did todays run last night.
Question for tomorrow's run. What does it mean when it say 6 x 90? Is that 90 meters or 90 seconds, or something else? I haven't noticed this in the plan before.
I moved the test from Thursday to today because my half-marathon is on Saturday (vs Sunday in the plan) and I wanted the extra days between the bike test and the HM to recover. I will do today’s bike workout on Thursday.
I started the test with about a 15 minute warm up ahead of the warmup that is in the Trainer Road workout. Last week I upgraded my pain cave by moving my trainer from the garage to our exercise room in the house (it’s much more pleasant and convenient) and I put the on “Running on the Sun" DVD I got from the library last weekend. I wanted a longer warmup than usual because my legs were feeling slightly achy despite two days of not much training.
I am not sure if I exactly followed the recommended protocol but my plan was to break the 5 min VO2 and 20 min FTP tests into 3 segments of 1/4, 1/2 & 1/4. I’d do the first segment at the target, the second segment slightly above and then go for it on the final segment. For the initial 1 minute intervals I did them at the suggested target based upon my current FTP of 180W. I had recently increased this from the 170W I had been using as I had been overachieving on the workouts at that level.
For the VO2 Test this translated to -
Target : 216W
Segment 1 target - 216W
Segment 2 target - 225W
Segment 3 target - >225W
Total: NP - 223W Avg. 227W
For the FTP Test this translated to -
Target : 180W
Segment 1 target - 180-185W
Segment 2 target - 195W
Segment 3 target - >200W
Total: NP - 192W Avg. 193W
Fueling was a mix of powerbar and milk chocolate. Hydration was Perform and water.
It took a long time for my heart rate to drop after that VO2 test, I was wondering if I would recover enough for the FTP test, but it did eventually drop down.
The last 5 minutes of the FTP test had me short of breath and struggling to maintain steady power. It would drop and I would have to dig in to speed up my cadence a few RPM. The last two minutes were torture and I was thinking I should have brought a basin with me to throw up into.
But I kept pushing and finished with my stomach contents still inside. 
Comparing my last test on Dec. 16 to now I get
VO2 Max
Previous: NP - 236W
Now: NP - 223W
On the previous test I went out really hard and faded for the whole test. This time I paced more conservatively. I probably impacted my FTP test last time. So this was a better executed test and the result is a more accurate measure.
FTP Test
Previous FTP - 170W
New FTP - 183W
That is a good increase in my FTP - 7.6% in 7 weeks. I can't compare the the beginning of the OS because I never had a power meter then. It is a good start and I am very satisfied. Aiming to getting above 200W next time, though not looking forward to doing the test.
I am hoping for the run tomorrow, but I am not counting on it. I am in middle school hell until Friday. I may just hâve to test next week.
Great to read what everyone is achieving!
Beth
Int#1 8min @ NP 236W (1.02)
Int#2 8min @ NP 234W (1.01)
Int#3 8min @ NP 236W (1.02)
Added 10min @ NP 201 (0.87)
http://connect.garmin.com/activity/437347767
No run today..too cold outside (-18F) and too late to get to a treadmill/indoor track
Will get tomorrow run in and then rest for Bike Test on Thu (ALL IN !)...In terms of testing for the run I signed up for a 5K on Saturday and a Hal Marathon later in Feb (2/23)