2014 Week #14 BIKE THREAD!!!

Kkaufer

BOOM! Week 14 is here! 

This is it 

Test hard and post your results here! And before you all into a deep abyss following the end of our JOS journey together, check out the video/podcast on what's next  And if you haven't already, reach out to the Coaches in the threads regarding planning the remainder of your season 

Be smart the next few days, and CRUSH THAT DANG BIKE TEST ON THURSDAY 

Al Truscott

Being a week ahead in the OS, I did my test yesterday, Sat. I'd been feeling the 5' 110% intervals were very effective, and I got confirmation. I did my 20 minute test interval @ an IF of 1.12, for another 6-7% boost in my FTP, my best end of OS increase in the five years I've been at it. My FTP of 213 is about what i ended the season at 2013. I think I can squeeze another 5 watts over the next 4 weeks, by tinkering a bit with the weekly interval trainer sessions. Instead of the standard FTP work built into weeks 9-12 of the IM plan, I'm going to do 6-9' intervals @ 105%, building from 25 to 35 minutes of total work time on 2-3 minutes of recovery between efforts. Then I'll be off for 4 weeks of training @ altitude in Colorado, with another test just before leaving.

jsumara

@Kate Thanks for setting up the Bike Thread each week and for aiming us at the coaches video/podcast. Great job!

@Al That FTP bump is encouraging. I'm not sure what to expect but I'm hoping to see something similar when I test later this week. Maybe those 5' VO2's are the magic.

drjohnson08

Nice work Al, that's awesome!

stevedorris

Final Week!  First, @Kate, thanks for taking on the bike threads and keeping us focused throughout the JOS!  Second, thanks to everyone who posted...really enjoyed getting to e-know you through the forum and the positive mojo and shared suffering really helped keep me going.  Here's to a great race season...work works!  Plan hack for this week;

 Monday -  3 x 8 (4) bike wko

Tuesday -  easy run 

Wednesday -  bike test - taking it outside, Spring has sprung in Texas...no more trainer rides for this guy!

Thursday - 10K run test

Then off to Cancun for 8 days 

stevedorris

That was it...final trainer ride of the OS for me!

3 x 8 (4) @ 1.002, 1.012, 1.018 then 20' @ .832

drjohnson08

1st respectable workout in a few days. Felt good to get back at it. Hopped on the bike and rode just short of an hour. The main set was 2 X 12 (4) @ 1.00, .98

Entire workout (233 watts):
Duration: 55:56
Work: 781 kJ
TSS: 68.9 (intensity factor 0.863)
Norm Power: 263
VI: 1.13
Min Max Avg
Power: 0 631 233 watts
Heart Rate: 65 165 143 bpm
Cadence: 34 127 79 rpm

MattAaronson

Can't wait to see all the test results team! I'm postponing my test until after (a) I get my new powermeter from Quarq (pulled the trigger on the upgrade but only last week sent in the old PM for replacement...I couldn't bear to be without it), and (b) I can get outside to test, since the majority of my training will move outdoors soon.

I am also moving to the HIM plan starting this week in preparation for the Grand Rapids half-iron on June 8.

Hopefully there will be a forum for workout posts to keep everyone accountable and motivated as we approach the summer racing season!!

Pat Koss

3 x 8' this morning @ 1.01, 1.04 and 1.07 IF and 1.0 VI.  Felt good.

jsumara

Bike Test Done!!  Bumped the FTP up 15 points to 248 - a new high water mark. Boom! I peaked last year at 242 - and that was outside.

Here are the numbers: 

5' VO2: 272 NP; 1.17 IF

20' FTP: 261 NP; 1.12 IF

New FTP:  248  ....  Old FTP: 233

Must be the 4x5' @ Z5 wko's that tipped the scale.

Pat Koss

Great work @Jim!!!!!!!!!!!!! Impressive.

steve Beyer

Also did bike test this AM....below is quick history since joining EN, you tell me if "work works"!?!

*joined EN for NOS in 2012- FTP 238, VO2 316
*end of NOS- FTP 257, VO2 319
*test before HIM July 2013- FTP 260, VO2 321
*test before IMFL- FTP 260,VO2 321
*test beginning JOS 2014- FTP 249, VO2 310
*1st re-test JOS- FTP 268, VO2 326
*end of JOS (today)- FTP 274, VO2 331

Paul Hough

Well, I busted my bike test last night 7 mins in. Legs were there, but I am still a little tired metabollically and I targeted too high of a jump. I turned it into an interval workout and still did 66 mins w TSS = 75 so a solid effort followed by my best brick run of the year. Not sure where the run came from but that put a little sheen on what would otherwise have been a downer night.

Up early this morning for 2400 yard swim.

ejshimon

Went ahead and got the bike test done today since I have my Half Marathon run test on Saturday instead of Sunday.

Got another bump! Very happy!  FTP up from 289 to 305! (OS start 274) VO2 Max 5 min interval was a little less impressive, as I am not as motivated to crush that before the 20 min FTP.  VO2 max stayed close, up to 355 NP from 354 (OS start 346). The online numbers for zone 5 (110% to 120%) are controlled by the FTP number we put in the bike test calculator, so I am not sure the entire necessity for that 5 min interval in the end, but I do it like a good boy.      Good luck to you all with your bike test!!   

Weight is down from 230 to 219.6   so watts per kg is now 3.06, up from 2.77 so that is getting better.

Duration:   20:02

Work:       387 kJ

TSS:       41.3 (intensity factor 1.112)

Norm Power: 321

VI:         1

Dist:    8.01 mi

                    Min     Max     Avg

Power:          278     390      323 watts

Heart Rate:    126     175     164 bpm

Cadence:       96      104      98 rpm

Speed:          23.2     25.5    24.0 mph

Pace             2:21     2:35    2:30 min/mi

Crank Torque: 244     321      278 lb-in

 

 

drjohnson08

@Jim and Ed, great work guys!

Bill McKinney

Nice work everyone! I was off for 8 days in Puerto Rico…some surfing, hiking, etc., but no bike or run. I'm planning to redo the last 4 weeks and see what that does. Good luck with your tests everyone!!

Pat Koss

VO2 NP 299, HR 152 VI 1.01

FTP Test NP 253, HR 151, VI 1.00 (this was my target more than a bump as most times I'm erratic.  The power graph on TP is FLAT and that's what I wanted)

Old FTP 232.  New FTP 240.

God is good! All the time.  

David Howard

So TUS Bike/run ..a bit Hacked as I had a chance to do a bit of running early with others from work.....punched out with enough time to do a modified 12 min of WU with the usual 3' standing but also 2 big power intervals >400w for 30"-1' the right into 2 of the 3 MS Z4s 8'

205w; 215w TSS 56 36' before Run

David Howard

BIKE TEST #3
TSS 116 Tot Time 1:05 (total IF 1.04 NP 208
JAN 11 2014
VO2 256w 20' 206w
FEB 25 2014
VO2 265w(HR 160a-170mx) 20' 224w (HR166a-176mx)

APR 10 2014
VO2 302w (HR156a-170mx) 20' 238w (HR152a-165mx)
+37w +14w
(small dip in mid 20' set due to loss of concentration -watching IM 70.3 Asia..... I do better with just music and grinding through- probably would have averaged 10 w more...... last 2 min ave 250s

Soooo MORE PWR at lower HR's and I felt like I was ready for a Brick run or after 3 min of recovery, a solid Z3+ work set
Yeh!

RichardAaronson

Glad that test is over! I haven't been posting to the forum but I have followed the team daily. I even watched Al's helmet cam face plant. I have, however, been very accountable to my son Matt. I have been more consistent with my workouts this season and mercifully injury free. Work pays off: January (5' 10' 20' protocol) FTP - 152. Avg HR 180. April (20' 2' 20' protocol) FTP 180. Avg HR 161. Power to weight ratio 2.9 watts/kg. For a guy who is going to be 69 in a month I'm feeling pretty good about this year's progress. On to the run test. Best to all.

steve Beyer

@Richard....69 in a month?!? One word....STUD!

Trish Marshall

Great Job everyone! I am pushing my test to next week...Had the stomach I don't know what bug for a couple days. I love the bike but hate testing. Wish I could have gotten it done on yesterday!

Run test tomorrow and hoping it goes well.

Satish Punna

Here is my JOS debrief.  I haven't been posting as regularly last year, but have been following everyone's progress with interest.  Great job everybody and good luck with your 2014 races!

This year I did the advanced OS plan.  I did 90-95% of the bike workouts, skipping a couple due to work commitments. I modified most of the running workouts to try to avoid injury, and then I injured my knee anyway, so that didn't work out too well.  Currently I am in run purgatory but am running 6 days/week easy at the moment, about 35-40km/week.  To make up for the decreased run intensity I swam all winter averaging about 2 workouts and 6000-8000m per week. I took one week off training altogether at the start of march for a ski trip with my family, and I just finished a big bike week in tucson one week ago (week 13).  

In week 12 before I left for Tucson I ended up abandoning the tuesday and thursday workouts halfway through each due to fatigue. 

The big bike week in Tucson was organized by some members of my local club and it was great!  Although not as epic as what some other EN'ers have done,  it was more cycling in one week ever in recent history for me, up and down mountains, and about 20 hours and 300 miles.

Anyway today I did my last FTP test.  I have done a modified FTP test this year throughout the outseason on the advice of an exercise physiologist friend of mine to more accurately estimate the FTP.  He reckons 95% of my 20' test is the FTP.  The test is a warmup including spin ups, 5' max sustainable effort, 10' easy, 10 minutes progressing from easy to 90%, then the 20 minute test.

My results have been (all on cycleops mag pro with power tap wheel):

date	bike	5'watts	5' HR	20'watts	20' HR	estimated FTP	w/kg
jan 6	road bike on hoods	302	155	252	156	239	3.39
feb 26	road bike on hoods	310	162	263	159	250	3.64
April 12	TT bike in aero bars	310	159	268	155	255	3.82

 

Here is the latest test.  I pushed it to today since I was tired after returning from Tucson on the weekend ( I completed the Tuesday bike workout on wednesday without difficulty).  I think I started out too hard on the 5' VO2 effort .  Interestingly my HR was lower for the 5' and 20' tests which may represent better fitness versus depleted glycogen.  I may have left some watts on the table, but I am happy with the latest 5w bump- especially in the aero bars!  

 

I am pretty happy overall with my OS results this year notwithstanding the knee injury.  My FTP is at an all-time high (although this is only my second year actually training on a bike) and coupled with a 8 lb weight loss since January I have a healthy w/kg number to carry into my races.  Work works!

David Howard

@Satish Good Job! Looking at your chart and your comments I noted a few things. Like you my AVE Hr is lower on the 5' test vs the 20 min test which at first may seem counter intuitive. But... Although it represents a "Max effort" it is not the kind of "MAX" effort that drives your HR through the roof quickly such as hill sprints (At 47 y/o I can hit 184BPM for example vs 3'Bike 170 max)....If you notice the climb is sharp and would likely continue to rise if the effort where to continue for say a 8-10 min interval at that intensity-if you could maintain it,....on the other hand notice that the 20' effort the curve is slower to rise and essentially levels out after 10 min....or in your case continues to slowly rise as your effort does as well. If you look at past efforts you would likely see this leveling off better. Also of note is that once you reach this point of stable HR/Power any changes in effort result in rapid changes in HR. The fact that your able to continue to steadily increase your power over the course of the 20' test suggests that you could have started out at a slightly higher ...say 5-10w and held that steady..... Seems like you started at the "target 250w" then built to a 290 or so finish (ave 268)....likely could have started @ 260s and built up from there-if you felt strong for the last 1/3rd. Although you might find it more difficult to push the last 3 min at 280+ you would have a "true-er" assessment of what kind of watts you could hold at a steady state effort.
BTW I find I need to do a few PI's during my WU to open up Like you do ....the standing 3' I still do as I need standing strength but it isn't enough for a proper WU prior to VO2MAX type intervals ...for me at least.
Oh...the ramp up is used in several other protocols....however it usually is part of a 30' test....use the first 10' to build to test power then only track last 20'. I've done these and for me it is harder to drag out the near test levels of effort ie the last 3-4 min of 20w or so below test effort Suck almost as bad as test but "don't count" and I wana just get on with the test LOL. Now I just do 30sec to shift -stand up & grind up to goal power then lock into aero for 20' steady work.

Satish Punna

@David Thanks for your comments!  

I looked back at the February test and hit a max HR of 170 during the VO2 and today only 166 so I'm wondering if I carried a bit of fatigue into today's test.  I was, however, happy that during today's 20' test my legs just felt stronger and stronger as the time progressed (maybe all the riding in the mountains last week helped?).  HR did level out around 161-162.  You are right I probably could have started out a bit harder but I am always afraid of blowing up these tests as I did that a lot last year.  I guess I'm happier leaving a few watts on the table and feeling like I've succeeded than going all out and having a fade in the middle or quitting altogether- I need to work on mental toughness!   Re: the build- thanks for the info, I quite like this protocol it gives a solid 80' workout and the build just seems to prime my legs for the 20' effort. Cheers!

David Howard

OK so plan calls for big bike work at NEW ZONES (kinda wish I didn't jump so high! LOL.....Todays Z3= Sundays Z4!)
Also....really this hard WKO before HM tomorrow?! Wow....I guess We'll see how That goes
So new Z3= 181-192 Z4 215-226
3'standing 250-300w / 12' 184w
MS 3x12' Z4 used different gearing for each set normally see a 10 point higher HR @ 90RPM vs 80RPM
1)218w aHR 147 CAD90
2)220w aHR 149 (158mx) CAD80
3)220w aHR 158 (168mx) into Z5HR CAD87 -tough one to hold watts

4'RI Then 5x5' climbing power +10w each 'step' starting @150w (ave 175w 139aHR to 150s) ave cad 85
Then... 5'build to 150w then hold 150w x 8' as "working" CD
Total Time: 2:08
TSS:170
1,150kj

drjohnson08

First long ride of the season in the books! Had a nice day today-mid 60's and sunny. Was planning on riding around 2pm but I didn't have my bike set up for outdoor riding and didn't hit pavement until 4pm, ugh. 1st hour was sunny and nice. After that the clouds rolled in and I felt cold. When I finished up 2.5 hours later it was 59 and I blasted the heater as hot as it would go on my way home! Felt really good on the bike. Did about 30 minutes of solid FTP work by 1:15 into the ride and rode the rest of the day at Z3.5. The numbers are based off my indoor FTP so TSS and IF aren't real accurate. I'll test in 10 days or so after getting a few more outside rides in.

Entire workout (260 watts):
Duration: 2:33:30 (2:35:06)
Work: 2395 kJ
TSS: 207.9 (intensity factor 0.903)
Norm Power: 275
VI: 1.06
Distance: 52.533 mi
Elevation Gain: 2317 ft
Elevation Loss: 2343 ft
Min Max Avg
Power: 0 475 260 watts
Heart Rate: 85 170 154 bpm
Cadence: 8 116 78 rpm
Speed: 0 39.1 20.5 mph
Pace 1:32 0:00 2:56 min/mi
Altitude: 478 995 717 ft
Temperature: 59 82.4 67.1 Fahrenheit

drjohnson08

Another outdoor ride for me today. I was really dragging the last 10 days or so of the OS here but getting outside for a couple rides has really lifted my spirits and has me recharged and ready to start crushing myself again! Temperature was in the high 70's for most of the area today but I rode on "Lake Road" which runs parallel to the south shore of Lake Ontario and is part of the Seaway Trail, a national scenic byway. The lake is still really cold and it felt like the 40's for a few stretches where there was no protection and I was on the edge of the lake. Some beautiful views and great scenery throughout the ride though!

Entire workout (241 watts):
Duration: 2:08:36 (2:19:17)
Work: 1858 kJ
TSS: 148.3 (intensity factor 0.833)
Norm Power: 254
VI: 1.06
Distance: 45.639 mi
Elevation Gain: 1051 ft
Elevation Loss: 1026 ft
Min Max Avg
Power: 0 393 241 watts
Heart Rate: 87 152 139 bpm
Cadence: 8 108 78 rpm
Speed: 0 39.8 21.2 mph
Pace 1:31 0:00 2:50 min/mi
Altitude: 210 346 265 ft
Crank Torque: 0 732 266 lb-in
Temperature: 64.4 91.4 74.1 Fahrenheit
http://connect.garmin.com/activity/479530459