Bike test done this morning....THAT HURT! I was worried since I was dealing with some business probs yesterday and got a horrible night sleep because of it. I almost put the test off another day but decided to get it done. Pretty happy with results as I'm only 2 watts away from last years peak now.
today's vo2 (5 min test) = 282 (I believe I was @ 265 coming into the OS)
FTP (20 min test) test 1 = 218 test 2 = 225 TODAY = 234 (7.3% gain)
I was fairly steady from start to finish for the V02 test. In my FTP test, I built up along the way, riding steady at different power 5',10',5', undershooting the first 5' and overshooting the last 5'. The last 3' was just a head game to get it done.
I hope to build on this in the GF program!
Congrats to those who have tested and I look forward to seeing everyone else's results over the next few days!
@Brenda - I felt a little deflated after the test yesterday, and I beat myself up about "failing" the test - reflecting back there are a number of positives I can take as well as lessons to be applied in the Get Faster FTP tests
@Kim - thanks for the kind words the VO2 about 7% and being normal. Get your head in the right place and believe that you can do it - apply everything you've learnt during the OS about "detachment" and mental toughness, focus on your breathing and get your pacing right and you'll have a great test. Do your absolute best and surprise yourself !
Just finished testing and man was that HARD!!!! I went to bed early last night so i felt really well rested getting on the bike this morning. I took the pacing advice of others in terms of breaking things down to 5/10/5 minute segments and it seemed to work well. The back half of the middle segment was mental killer, but what kept me going was the thought of having to start all over if i was to blow this test. So here's where i finished...
FTP Test 1 = 220
FTP Test 2 = 247
FTP Today = 255 (16% bump from week 1)
I feel really good with these results. i thought i would be in for an FTP bump based on the last couple weeks of rides and was expecting 250-252 so i'm really happy with 255. That puts my watts/kg at 3.59. It's funny, when i first started with EN last year my first real FTP test i tested at 213 and did a quick watts/kg calculation and saw i would need to hit an FTP of about 260 to hit 4.0 at a reasonable weight for me and i thought to myself there is no way in hell i will ever get to 260, but now i'm knocking on the door. #workworks!!!!
@Brad - I know what you mean about the last 3 minutes - Nice work
@David - Nice job and glad you kept everything down
Morning all, I must admit I have been a lurker (if that is even a word) for the past few weeks as work and other commitments have been kicking in full gear. I have been getting in the work though, just not enough time to report. I have been seeing all the great reports. I did my test this morning and was not looking forward to it. When I last tested I saw a pretty big jump so I did not expect much from my FTP except maybe to hold on to my gains. Instead I grew it just a bit more from 250 to 253. Given that I started the OS somewhere around 230 something or 240 and last year I ended the OS around 200, I will take it! Now to keep most of that rolling forward. Good luck all, if you feel like I did at the end of that 20 min, you will need it!
Scott and Mark those are fantastic! Congrats to both of you. Scott you shouldn't be a lurker join in the fray.Everyone has something of value to say. Me I just try to provide the humor.
Testing this morning. Took a while to get going. Not on my A game for sure. 15 min WU to get the HR up, though I should have bumped it to 25 min. The first 20 min were VERY HARD. It took everything I had to not pack it in and test another day. By min 23 things mentally turned around. I focused on this being the third 10' set and that it's almost over. I pushed it has hard as I could for the last 5 min. It was a balancing between not over straining the knees and not puking. I was successful in that I did neither.
In reviewing the numbers (speed, HR & cadence), I had a hard time pacing this test. I took a couple of "breaks" in a lower gear with a higher cadence. This was more to beat back the nauseous feelings than leg fatigue. All in all, I gave it what I had this morning, however, with better pacing I think I could squeeze out a bit more. I basically felt I was in the dark on pacing based on HR metrics. I'm not sure how to interpret my results. It looks like I've gained something, just not sure how to quantify it.
@Ray -- had to laugh when I saw your post demanding test results this morning. saw it just before I dropped into my 5' VO2 interval and had a big grin on my face. Here is what I looked like 35 minutes later:
Whooo-eeee that was tough. I was pretty confident heading into the test, but a tad disappointed coming out of it -- really happy to be done though!
Week 14 / FTP = 249W / VO2 = 305W / W/kg = 3.09 (FTP up 3%; up 23% for the OS)
I thought my test execution was solid overall. Highest VO2 interval ever and I steadily built throughout the 5'. Broke the FTP section into 5/10/5 and was a bit under target for the first 5', built steadily during the 10' section, but was barely holding on once I got to the last 5'. Power started dipping and I started cursing and emptied the tank to the finish. Was honestly devastated to see I wasn't able to break the 250W FTP mark (I ended last year's OS with an FTP of 247W and VO2 of 299W), but I'm happy with the increase and feel like I did a much better job holding my intervals in the second half of this year's OS vs. last year, so hopefully that translates on race day.
@Mikey That is a great test NOTHING to be disappointed by other than your high standards. I find that if you do the tests naked you don't sweat as much. You chafe a bit but no biggie!!! You had a HUGE bump mid way in this OS so overall wow. Congrats now for your children's sake go take a shower!!!! BTW I wish I had your hair.
@Phil these tests are really hard to do without a Power meter so great job! All you have to go by is red lining and puking so you really don't know how you are doing until it is over. I don't see how you do it! Looking at your 3 tests you had a faster pace in the third one so there IS improvement. Your heart rate was higher but it is so darn difficult to say if it was from exertion more anxiety today versus the other tests or an extra cup of coffee.
Next perhaps try going out slower and build. That's the problem with Heart rate as your only gauge it will lag and then come up and bite you. All in all very good congrats!!!
Thanks Ray. That is exactly how it feels. Pacing performance when you're in Z5+ territory for 40 min is rough.I purchased a used Powertap last night and it will be in place for the Bike Focus Block that I'll start in two weeks. I'll finally have some numbers to work with.
Yep. A MB. For the Bike Focus block I'll be on a P2 and a Kurt Kinetic fluid trainer. I'm hoping for a big bump in performance to along with one that hit my wallet.
OK GONZO! I am hoping for some big numbers to back up the gaudy vdot!!!! HOWEVER I go to bed by 6:30 or so (over 40) so I cant give you grief until the morning
@Kim - I divided my actual 5 minute time by the goal, and that's the number I got. Have I been doing this wrong all along? I still don't understand the whole VO2 metric.
@Ray - Testing my run on Saturday (5K indoors on a track), then starting the Swim program followed by Get Fast.
Could not wait to get home to upload this morning's test. I knew I nailed it, but I wanted to really analyze it using Ray's format. Since I only started using power this OS, my first test was clearly not my best. However, my second one was accurate. So, in the last five weeks I have increased 8% for my FTP while basically keeping the same LTHR. I basically used the methodology explained by Mark Mauer, which was from Ray - thanks guys! The only change was that instead of focusing on the watts, I focused on the perceived effort. The end result is that I almost kept the same numbers for the entire 5' and 20' efforts. Now, if I can only improve my run!
I've been avoiding looking at these posts from everyon'e tests until after my test because I can usually work myself up too much entertaining all kinds of anxiety! But now that I am done, I have enjoyed looking at all of these!
@David - yup, I smoked myself like a cheap cigar the last time on the VO2. I suffered way bad on the 20' FTP and now am much smarter as well!
@Graham - I have compared the 5'/20' testing protocol we now use with the old 42' test (20' + 2'R +20') and they are just about the same. But to do the 20' without the 5' "cook-off" for the VO2 gives a far different FTP than with the 5' VO2 part. Kim is right on - you improved more than you think!
@Brad - 7% means you got what you came here for! More than that is great and less means either you came in the OS in grat shape, or you might have missed some key workouts! Congratualtions!
@Mark C - 16% increase means you nailed it! You got out more than most people and should really see the difference when you hit the roads!
@Dawn - although I don't quite get the numbers, I think you increased by 35% Well done - I'd rather eat dirt than do a VO2 test so hard that I increased that much!
@Mike - a FTP increase of 23% maybe the best improvement of anyone in the OS! Also, personal best - congratulations!
@Phil - the HR protocol is severe! I did that in '11-'13 and it is harder than the 5'/20' or even the 42' testing protocols. The increase in AVSPD and distance is minor with SO MUCH effort. Good job getting a .4mph increase. That was about what I got from the first to the last test when the OS was 20 weeks!!
Comments
today's vo2 (5 min test) = 282 (I believe I was @ 265 coming into the OS)
FTP (20 min test)
test 1 = 218
test 2 = 225
TODAY = 234 (7.3% gain)
Watts/Kg
week 1 = 2.95 (170lbs)
week 14 = 3.13 (165lbs)
I was fairly steady from start to finish for the V02 test. In my FTP test, I built up along the way, riding steady at different power 5',10',5', undershooting the first 5' and overshooting the last 5'. The last 3' was just a head game to get it done.
I hope to build on this in the GF program!
Congrats to those who have tested and I look forward to seeing everyone else's results over the next few days!
@Brad FANTASTIC!!!!!
@Brenda - I felt a little deflated after the test yesterday, and I beat myself up about "failing" the test - reflecting back there are a number of positives I can take as well as lessons to be applied in the Get Faster FTP tests
@Mark sounds like you nailed your test!
@ David - I like your pacing strategy...
@Kim - thanks for the kind words the VO2 about 7% and being normal. Get your head in the right place and believe that you can do it - apply everything you've learnt during the OS about "detachment" and mental toughness, focus on your breathing and get your pacing right and you'll have a great test. Do your absolute best and surprise yourself !
G
Just finished testing and man was that HARD!!!! I went to bed early last night so i felt really well rested getting on the bike this morning. I took the pacing advice of others in terms of breaking things down to 5/10/5 minute segments and it seemed to work well. The back half of the middle segment was mental killer, but what kept me going was the thought of having to start all over if i was to blow this test. So here's where i finished...
FTP Test 1 = 220
FTP Test 2 = 247
FTP Today = 255 (16% bump from week 1)
I feel really good with these results. i thought i would be in for an FTP bump based on the last couple weeks of rides and was expecting 250-252 so i'm really happy with 255. That puts my watts/kg at 3.59. It's funny, when i first started with EN last year my first real FTP test i tested at 213 and did a quick watts/kg calculation and saw i would need to hit an FTP of about 260 to hit 4.0 at a reasonable weight for me and i thought to myself there is no way in hell i will ever get to 260, but now i'm knocking on the door. #workworks!!!!
@Brad - I know what you mean about the last 3 minutes - Nice work
@David - Nice job and glad you kept everything down
@Graham - Nothing wrong with 7% - Way to go!
I must admit I have been a lurker (if that is even a word) for the past few weeks as work and other commitments have been kicking in full gear. I have been getting in the work though, just not enough time to report. I have been seeing all the great reports. I did my test this morning and was not looking forward to it. When I last tested I saw a pretty big jump so I did not expect much from my FTP except maybe to hold on to my gains. Instead I grew it just a bit more from 250 to 253. Given that I started the OS somewhere around 230 something or 240 and last year I ended the OS around 200, I will take it! Now to keep most of that rolling forward. Good luck all, if you feel like I did at the end of that 20 min, you will need it!
Scott and Mark those are fantastic! Congrats to both of you. Scott you shouldn't be a lurker join in the fray.Everyone has something of value to say. Me I just try to provide the humor.
Baseline FTP: 127
New FTP: 128
Where I improved greatly was my VO2 Max:
Baseline: 0.64
New VO2 Max: 0.99, increase of 0.35
Didn't go out hard on the VO2 portion, since I knew what was coming up - kept my focus on cadence, keeping it steady.
I am so glad this is over, run on Saturday morning!
@Dawn Good going it is tough to have any increase after all this from the fatigue starting to set in! What are you doing next?
In reviewing the numbers (speed, HR & cadence), I had a hard time pacing this test. I took a couple of "breaks" in a lower gear with a higher cadence. This was more to beat back the nauseous feelings than leg fatigue. All in all, I gave it what I had this morning, however, with better pacing I think I could squeeze out a bit more. I basically felt I was in the dark on pacing based on HR metrics. I'm not sure how to interpret my results. It looks like I've gained something, just not sure how to quantify it.
Distance Avg Speed HR
Test 1 12.06 18.1 153
Test 2 11.86 17.8 151
Test 3 12.37 18.5 158
@Ray -- had to laugh when I saw your post demanding test results this morning. saw it just before I dropped into my 5' VO2 interval and had a big grin on my face. Here is what I looked like 35 minutes later:
Whooo-eeee that was tough. I was pretty confident heading into the test, but a tad disappointed coming out of it -- really happy to be done though!
Here are the results:
Week 1 / FTP = 202W / VO2 = 262W / W/kg = 2.53
Week 8 / FTP = 242W / VO2 = 288W / W/kg = 3.06 (FTP up 20%)
Week 14 / FTP = 249W / VO2 = 305W / W/kg = 3.09 (FTP up 3%; up 23% for the OS)
I thought my test execution was solid overall. Highest VO2 interval ever and I steadily built throughout the 5'. Broke the FTP section into 5/10/5 and was a bit under target for the first 5', built steadily during the 10' section, but was barely holding on once I got to the last 5'. Power started dipping and I started cursing and emptied the tank to the finish. Was honestly devastated to see I wasn't able to break the 250W FTP mark (I ended last year's OS with an FTP of 247W and VO2 of 299W), but I'm happy with the increase and feel like I did a much better job holding my intervals in the second half of this year's OS vs. last year, so hopefully that translates on race day.
Here's the garmin file: http://connect.garmin.com/activity/437901778
Planning a 5k test this weekend and then it's on to swim camp for me.
Looking forward to seeing everyone's results!
@Mikey That is a great test NOTHING to be disappointed by other than your high standards. I find that if you do the tests naked you don't sweat as much. You chafe a bit but no biggie!!! You had a HUGE bump mid way in this OS so overall wow. Congrats now for your children's sake go take a shower!!!! BTW I wish I had your hair.
@Phil these tests are really hard to do without a Power meter so great job! All you have to go by is red lining and puking so you really don't know how you are doing until it is over. I don't see how you do it! Looking at your 3 tests you had a faster pace in the third one so there IS improvement. Your heart rate was higher but it is so darn difficult to say if it was from exertion more anxiety today versus the other tests or an extra cup of coffee.
Next perhaps try going out slower and build. That's the problem with Heart rate as your only gauge it will lag and then come up and bite you. All in all very good congrats!!!
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Phil You will be elated having one. It will give your training an entirely different perspective.
You have been doing these on a MB? Amazing Phil! I bet you are in for a big bump!!!!!!
Last night did the 30 min Z1 run followed by 6 x 90 seconds Z4 strides in the indoor YMCA track, no big issues
We'll see how it goes tonight...
Great results everyone!!!
3x12' done @ IF 1.01 / 0.99 / 0.99
http://tpks.ws/pENC
@Kim - I divided my actual 5 minute time by the goal, and that's the number I got. Have I been doing this wrong all along? I still don't understand the whole VO2 metric.
@Ray - Testing my run on Saturday (5K indoors on a track), then starting the Swim program followed by Get Fast.
Could not wait to get home to upload this morning's test. I knew I nailed it, but I wanted to really analyze it using Ray's format. Since I only started using power this OS, my first test was clearly not my best. However, my second one was accurate. So, in the last five weeks I have increased 8% for my FTP while basically keeping the same LTHR. I basically used the methodology explained by Mark Mauer, which was from Ray - thanks guys! The only change was that instead of focusing on the watts, I focused on the perceived effort. The end result is that I almost kept the same numbers for the entire 5' and 20' efforts. Now, if I can only improve my run!
VO2
AVHR
20 Min
AVHR
FTP
Weight
FTP/KG
10/28/2013
340
167
284
174
270
180.7
3.287216
12/21/2013
364
163
304
169
290
179.8
3.548387
1/30/2014
358
158
328
168
312
180.2
3.809101
Percent Change from Original Test
VO2
20 Min
FTP
Weight
FTP/KG
10/28/2013
n/a
n/a
n/a
n/a
n/a
12/21/2013
7%
-2%
7%
-3%
7%
0
8%
1/30/2014
-2%
-3%
8%
-1%
8%
0%
7%
FTP Test #2: 224w, VO2: 244
FTPTest #1: Useless (PowerTap Failure)
Oh My. That went better than expected. I guess I owe a couple of coaches some *$'s money.
Week 1: FTP 206 VO2: 261 Weight: 162 Avg Heart Rate (Bike): 157 VDOT: 41
Week 8: FTP 217 VO2: 269 Weight: 158 Avg Heart Rate (Bike): 158 VDOT: 42
Week 14: FTP 228 V02: 272 Weight: 158 Avg Heart Rate (Bike): 175 VDOT 44
Coaches Goal FTP: 225
Coaches Goal VDOT: 43.5
Quite a jump in heart rate. I am not sure what that is all about.
http://tpks.ws/wwa4
@David - yup, I smoked myself like a cheap cigar the last time on the VO2. I suffered way bad on the 20' FTP and now am much smarter as well!
@Graham - I have compared the 5'/20' testing protocol we now use with the old 42' test (20' + 2'R +20') and they are just about the same. But to do the 20' without the 5' "cook-off" for the VO2 gives a far different FTP than with the 5' VO2 part. Kim is right on - you improved more than you think!
@Brad - 7% means you got what you came here for! More than that is great and less means either you came in the OS in grat shape, or you might have missed some key workouts! Congratualtions!
@Mark C - 16% increase means you nailed it! You got out more than most people and should really see the difference when you hit the roads!
@Scott - that is a solid 10%. Good job!
@Dawn - although I don't quite get the numbers, I think you increased by 35% Well done - I'd rather eat dirt than do a VO2 test so hard that I increased that much!
@Mike - a FTP increase of 23% maybe the best improvement of anyone in the OS! Also, personal best - congratulations!
@Phil - the HR protocol is severe! I did that in '11-'13 and it is harder than the 5'/20' or even the 42' testing protocols. The increase in AVSPD and distance is minor with SO MUCH effort. Good job getting a .4mph increase. That was about what I got from the first to the last test when the OS was 20 weeks!!