Finished the 3 x 8 minutes this morning with IF's 1.01, 1.02, and 1.02 and I will admit that I cheated a bit.... I did not put in the new targets after the test (weak, I know). But, I had a two hour skate ski scheduled right after the bike, so I figure it should even out. I look forward to the new pain targets in the Swim Camp and Get Faster plans.
7% FTP boost from 232 in week 1 to 248 in week 14.
Even though I fell out of the habit of posting to these threads, I stayed plugged in with my training all the way through.
Week 1 FTP: 232 - 3.11 w/kg
Week 8 FTP: 249 - 3.34 w/kg
December was not a good month of biking. Due to the craziness of the Christmas holidays and tapering for a powerlifting meet (report here), I didn't do a single ride between Dec 13 - Dec 30.
When I got back on the saddle on Dec 31, I couldn't hit the new power zones I established for myself on Dec 13 :-(
So I dialled back my training FTP to 95% of my Week 8 test FTP. STILL could not hit my power zones! I was irrationally fearing I had lost all the fitness I gained in weeks 1-8. I dialled things back another 5% to 90% and slowly worked my way back from there, boosting my training FTP 2% per week.
So I'm basically back to where I was in Week 8. What's also interesting is my FTP is 20 watts/9% higher than this time last year (this was my second OutSeason).
Looking at the power file from the final test, I think I left a few watts on the table. Definitely more room for the FTP growth in the weeks to come.
I'm a duathlete, so no swim camp for me. Straight into the Get Faster plan!
Final bike workout in the books. Done late last night after the kids went to bed. 0.98, 0.97, 0.96. No time for the SS. Hope to have time for 10k run today. No HM races around here.
Did final Bike Workout of the OS today Sunday (it's Sat ride that I moved 1 day because I did 5K). Goal was 3x12' (4') at 95-100% FTP
Used new FTP of 244W and was surprised to hit it consistently in the high end with no major issues (must have been that this was a light week in terms of miles run..)
Also did the Saturday bike wko yesterday. Was able to nail each of the 12' intervals at an IF of 1.0. Normally, after an FTP test, I'd ease into it at 0.95-0.97, but since swim camp is coming up and i didn't have a huge FTP bump this last go around, I wanted to make the most of the session.
Ended my Nov OS Bike training on a high note yesterday, hitting my 12' MS with IF 1.01 / 1.00 / 1.00 with my new numbers. I'm transitioning into Swim Camp for two weeks and then moving to Get Faster.
Thanks to all of you for posting - it's hard to skip workouts when you are seeing everyone is doing them..and improving.
Good luck at all your races and see you in the next training session(s).
Finally got to test today as it was a snow day here in Boston. Although I did my snow duties most of the day, I found some time tonight. I was going to do it this past weekend, but the weather was nice and a friend organized a nice little ride through the hills---base building he said....with 12 roadies.....they kept there promise the first hill, with only a few guys pushing, but every hill after that was a race to the top. Anyway, here are the results for the OS:
I will say that I did most of the bikes and added in a 4th bike in the bike focus plan. The last week of that plan was a fail on the last two rides. My running was inconsistent- maybe 2 runs per week (a long one and usually 1-2 short--although the first 4-6 were spot on) so I think that may have played a role in the increase. This was my most consistent OS in a long time, which was helped by the change in my diet away from processed foods (bread, pasta) and sugar. Hopefully this progresses.
Thanks everyone for playing. You all were helpful in keeping me motivated, although I lost time to actually post.
@ NOV outseason peeps....THANK YOU for posting all your awesome results and the constant MOJO! I did not always get a chance to post and the end of the NOS was all messed up for me with my surgery...but each of your posts made a difference, and was always motivating to me! Thank you to the NOS captains for starting up our threads each week and giving awesome advice. As a newbie it was EXTREMELY helpful!!! Anyways, these thoughts have been on my mind the last 2 weeks but I have not had a chance to post until now..... So again THANK YOU to ALL!!!!!
Comments
7% FTP boost from 232 in week 1 to 248 in week 14.Even though I fell out of the habit of posting to these threads, I stayed plugged in with my training all the way through.
Week 1 FTP: 232 - 3.11 w/kg
Week 8 FTP: 249 - 3.34 w/kg
December was not a good month of biking. Due to the craziness of the Christmas holidays and tapering for a powerlifting meet (report here), I didn't do a single ride between Dec 13 - Dec 30.
When I got back on the saddle on Dec 31, I couldn't hit the new power zones I established for myself on Dec 13 :-(
So I dialled back my training FTP to 95% of my Week 8 test FTP. STILL could not hit my power zones! I was irrationally fearing I had lost all the fitness I gained in weeks 1-8. I dialled things back another 5% to 90% and slowly worked my way back from there, boosting my training FTP 2% per week.
Finally it was time for the final bike test.
Week 14 FTP: 248 - 3.33 w/kg http://www.trainerroad.com/cycling/rides/689201-FTest
So I'm basically back to where I was in Week 8. What's also interesting is my FTP is 20 watts/9% higher than this time last year (this was my second OutSeason).
Looking at the power file from the final test, I think I left a few watts on the table. Definitely more room for the FTP growth in the weeks to come.I'm a duathlete, so no swim camp for me. Straight into the Get Faster plan!
Used new FTP of 244W and was surprised to hit it consistently in the high end with no major issues (must have been that this was a light week in terms of miles run..)
http://connect.garmin.com/activity/439757804
Int#1 : 12' @ 241W NP (0.99)
Int#2 : 12' @ 243W NP (1.00)
Int#3 : 12' @ 245W NP (1.00)
Added 12' @ 206W NP (0.84)
It's been a great NOS going from FTP 196 to 244W !!! and breaking the barrier of 3 W/Kg !
Ended my Nov OS Bike training on a high note yesterday, hitting my 12' MS with IF 1.01 / 1.00 / 1.00 with my new numbers. I'm transitioning into Swim Camp for two weeks and then moving to Get Faster.
Thanks to all of you for posting - it's hard to skip workouts when you are seeing everyone is doing them..and improving.
Good luck at all your races and see you in the next training session(s).
Mike
November: 205 watts
December: 216 watts
February: 233 watts
I will say that I did most of the bikes and added in a 4th bike in the bike focus plan. The last week of that plan was a fail on the last two rides. My running was inconsistent- maybe 2 runs per week (a long one and usually 1-2 short--although the first 4-6 were spot on) so I think that may have played a role in the increase. This was my most consistent OS in a long time, which was helped by the change in my diet away from processed foods (bread, pasta) and sugar. Hopefully this progresses.
Thanks everyone for playing. You all were helpful in keeping me motivated, although I lost time to actually post.
@ NOV outseason peeps....THANK YOU for posting all your awesome results and the constant MOJO! I did not always get a chance to post and the end of the NOS was all messed up for me with my surgery...but each of your posts made a difference, and was always motivating to me! Thank you to the NOS captains for starting up our threads each week and giving awesome advice. As a newbie it was EXTREMELY helpful!!! Anyways, these thoughts have been on my mind the last 2 weeks but I have not had a chance to post until now..... So again THANK YOU to ALL!!!!!