Well, first bike test of the 2014 NOS is in the bag. New pain cave worked well. Last time I tested was May. Increased my mph from 18 to 20.1 mph. Heart rate wasn't to bad either 148 bpm. I think this is the best executed test I have done. There was a nice puddle under my trainer. I'm sure it won't be the last one either. Well, on to the run test.
So due to bike mechanics last night (power meter fail = no power numbers) I will have to test the bike later this week. Will run test tomorrow as planned.
Starting week 2 on a good note - fresh batteries and fully readied pain cave!
Ouch. Got my bike test in tonight after dinner. That was mistake 1, but really couldn't be avoided. Evidently, the fan from my pain cave was procured and is in a classroom now. Not realizing that sooner was mistake 2.
As for the numbers, FTP 216 based on NP of 228. 278W at VO2.
Pleasantly surprised by my test tonight. Nailed the execution and came in at 253 watts. Not bad at all considering I took most of the year off. W/KG needs some help, but that will come with time. Right now I just want to get stronger for a bit.
This is my 3rd season of the OS and every single test I've done, about 1/3 of the way through, I never know how I'll finish it, but somehow I do! I tested this morning and I have my work cut out for me, but am excited to roll up my sleeves.
5 min vo2 = 270 watts AP Current FTP = 226 (based on 238 NP @ 20')
I find bike gains come in small increases for me, but shooting for FTP of 250 by end of OS.
I got in the first test today and it was not as bad as I thought it would be:
Vo2 - 334
FTP - 281
W/KG - 3.36
My Vo2 should be higher based on my FTP, but I figure that is due to no biking for the last seveal weeks. I started writing a list of all those with really high W/KG numbes since that is what is really important and there really high ones out there!
There is plenty for me to improve on… But it’s all good! I can’t wait to get rolling and bump those numbers up! 5’ VO2 = 280 20’ FTP = 221 W/KG = 2.72 Tested on the Computrainer.
@Tony - I used AVHR and mph for my first three seasons here in the OS. You can get awesome gains just by using those two metrics, so don't think you are not working as hard as those with power!
Hey - somewhere this NOV OS I saw a spreadsheet to record your FTP and w/kg so we can see how we progress through these 14 weeks. Where the heck is it? I've trolled the usual forums and I can't find it.
Posted By <a href='http://members.endurancenation.us/ActivityFeed/tabid/61/userid/1258/Default.aspx' class='af-profile-link'>Joe Hallatschek</a> on 29 Oct 2014 07:15 PM @Tony - I used AVHR and mph for my first three seasons here in the OS. You can get awesome gains just by using those two metrics, so don't think you are not working as hard as those with power!
@joe - thanks. I can tell the HR monitor is an improvement in measuring my workout for me. I still may have to get a power meter, and put off purchasing those cheater wheels I've really been dying for until closer to a race.
For the test result spreadsheet, look for the Heads you win thread in the Nov OS forum.
Good Morning all, I got up at zero dark thirty this morning and did the Z5 work. I also tacked on an extra 10 in high Z3, low Z4 with a 5 minute cool down. For the MS, my watts were as follows: 269, 273, 273, 273, 275, 278. Z5 for me is 258-280 so about right. It didn't feel great, but I felt like I could have done more sets. When I feel like that I always wonder if I buggered up my test. I also know the number of reps will go up fairly quickly so I don't worry much about it, but I it does always make me think. I will look to get the run in this afternoon over lunch. Go get 'em everyone!
I got my first interval workout in this morning. Tougher than I thought! I was just about done by the last interval. I think that is how it is suppose to feel. I finished another 25 min in Z3 then 5 min easy recovery. Officially in my first OS!
Finished the 6 x 1.5 Z5 with the new targets after the test. Always surprised at the lifted effort to hit the new numbers - hard to feel rewarded for higher FTP by working harder! Will finish the run after school. Have fun today!
Got the bike work done. This is the kind of work I remember from last year. My heart rate chart profile looks like the Eiger and I felt like I was climbing it. Travelling to Florida to see my son so the run will have to wait until tonight. Hope everyone has a great workout.
I can see that Thursdays are going to be a lot of fun This didn't seem to hard. I wasn't sure if the target Vo2 was what we did in the 5' test or at the top end of Z5 based on the new FTP. Mine were quite different. 269 from the test and 248 based on FTP. I took the 248 route. Someone please tell me if I should have done it based on the 5' test. Anyhow, did 250/248/247/249/249/252. Have a great day!
@ Reid, my Vo2.is about,1.3 of my FTP so I try to hit the higher numbers during the intervals when they're 1.5 minutes long. If they're longer then I go towards the lower 1lower 1.2 range.
Just commenting to a friend at lunch that it feels great to feel like you worked out.
Question (I asked the coaches but thought I would ask the crew too): I do most of my OS running work on a treadmill. What pace should I target for strides?
I've read a good pace for strides is a 1 mile race pace. For a VDOT of 33, Daniels tables for 1 mile would be 8:14.
So I ended up running in the morning, and the legs were a bit tired from the two tests, and I sure felt it this evening, too, when I got on the bike
I am still adjusting to the effort levels, as I haven't done any VO2 biking for several months.
I missed the lap button on the first one, but it was in line with the others: 2-6 were 285, 285, 290, 289, 288. Target 283. That was reasonably hard. Cut the after part down because of SAU issues (quite literally...to go out to dinner with her and her scientific grandfather) http://connect.garmin.com/modern/activity/623518164
Saturday is a big family deal, so I'll be doing the Sunday run on Friday, taking Saturday off, and the Saturday workout on Sunday.
I did the run test last night which seems to have made it really hard to sleep. This is a good lesson for me that I need to get into a routine, always getting up early and putting the work in rather than putting it off for the evenings. I got out of bed today with enough time for the bike, but not the run.
I hit the first 5 of the intervals and blew up on number 6.
It is definitely going to take renewed focus to get what I need out of the OS. Seeing everyone post helps with that focus, so thank you all.
My Vo2 is about 1.3 of my FTP at 287 so here are the numbers. 282, 1,28; 296, 1.35; 281, 1.28, 276, 1.26; 275, 1.25; 277, 1.26. I'm glad tomorrow is a day off (except for core work of course0>
The first week of OS is always one of the toughest. Way to get through it everybody!
I had to push the Thursday bike workout to this morning. Got it done but yeah, that VO2 stuff is hard. 6 X 2(2) for me. nailed all the intervals. felt like I was going to puke on the last 2. I was planning on adding an additional 15' of Z3 work but I started getting a cramp which happens frequently when I do VO2 work. so just the main set and a little cool down.
Comments
Well, first bike test of the 2014 NOS is in the bag. New pain cave worked well. Last time I tested was May. Increased my mph from 18 to 20.1 mph. Heart rate wasn't to bad either 148 bpm. I think this is the best executed test I have done. There was a nice puddle under my trainer. I'm sure it won't be the last one either. Well, on to the run test.
Danke for the welcome Doug!
So due to bike mechanics last night (power meter fail = no power numbers) I will have to test the bike later this week. Will run test tomorrow as planned.
Starting week 2 on a good note - fresh batteries and fully readied pain cave!
As for the numbers, FTP 216 based on NP of 228. 278W at VO2.
Baseline set. Lessons learned. Time to roll.
Vo2=243
FTP=169
w/kg=2.39 (156 LBS)
5 min vo2 = 270 watts AP
Current FTP = 226 (based on 238 NP @ 20')
I find bike gains come in small increases for me, but shooting for FTP of 250 by end of OS.
Great testing by everyone!
@Jan -3.77w/kg is awesome!
@Tom - 3.84 w/kg is smokin!
Good job starting the OS so high!
I got in the first test today and it was not as bad as I thought it would be:
Vo2 - 334
FTP - 281
W/KG - 3.36
My Vo2 should be higher based on my FTP, but I figure that is due to no biking for the last seveal weeks. I started writing a list of all those with really high W/KG numbes since that is what is really important and there really high ones out there!
Time to get down to business!
5’ VO2 = 280
20’ FTP = 221
W/KG = 2.72
Tested on the Computrainer.
No power meter yet but I'll post results anyway -
40 minute ride/12.6 miles/18.9 mph average/146 average HR.
Disappointed with the mph since that was the one number I was watching through the entire workout.
Wanted it to be over 19 mph. Opportunity for improvement.
Hey - somewhere this NOV OS I saw a spreadsheet to record your FTP and w/kg so we can see how we progress through these 14 weeks. Where the heck is it? I've trolled the usual forums and I can't find it.
@joe - thanks. I can tell the HR monitor is an improvement in measuring my workout for me. I still may have to get a power meter, and put off purchasing those cheater wheels I've really been dying for until closer to a race.
For the test result spreadsheet, look for the Heads you win thread in the Nov OS forum.
and here is the spreadsheet http://wkk.marcrobards.com/main
I got up at zero dark thirty this morning and did the Z5 work. I also tacked on an extra 10 in high Z3, low Z4 with a 5 minute cool down. For the MS, my watts were as follows: 269, 273, 273, 273, 275, 278. Z5 for me is 258-280 so about right. It didn't feel great, but I felt like I could have done more sets. When I feel like that I always wonder if I buggered up my test. I also know the number of reps will go up fairly quickly so I don't worry much about it, but I it does always make me think. I will look to get the run in this afternoon over lunch. Go get 'em everyone!
Today I did the Thursday bike wko even though I tested yesterday and certainly felt the test from yesterday:
6 X 2'(2') @ Z5 by IF: 1.15, 1.19, 1.25, 1.15, 1.21, 1.17 and then 2 X 8'(2") @ Z3: .91, .94
The big "insight" is that my Z5 just isn't there yet, as yesterday's test showed. But, it is only week #1
Keep up the hard work everyone!!
GREAT work everyone!
bike
http://app.strava.com/activities/213504771
run
http://app.strava.com/activities/213516986
Got the bike work done. This is the kind of work I remember from last year. My heart rate chart profile looks like the Eiger and I felt like I was climbing it. Travelling to Florida to see my son so the run will have to wait until tonight. Hope everyone has a great workout.
Just commenting to a friend at lunch that it feels great to feel like you worked out.
Question (I asked the coaches but thought I would ask the crew too):
I do most of my OS running work on a treadmill. What pace should I target for strides?
I've read a good pace for strides is a 1 mile race pace. For a VDOT of 33, Daniels tables for 1 mile would be 8:14.
Suggestions?
Hope to be more on track with wko's by the weekend.
Great work Team!
I am still adjusting to the effort levels, as I haven't done any VO2 biking for several months.
I missed the lap button on the first one, but it was in line with the others: 2-6 were 285, 285, 290, 289, 288. Target 283. That was reasonably hard.
Cut the after part down because of SAU issues (quite literally...to go out to dinner with her and her scientific grandfather)
http://connect.garmin.com/modern/activity/623518164
Saturday is a big family deal, so I'll be doing the Sunday run on Friday, taking Saturday off, and the Saturday workout on Sunday.
I hit the first 5 of the intervals and blew up on number 6.
It is definitely going to take renewed focus to get what I need out of the OS. Seeing everyone post helps with that focus, so thank you all.
My Vo2 is about 1.3 of my FTP at 287 so here are the numbers. 282, 1,28; 296, 1.35; 281, 1.28, 276, 1.26; 275, 1.25; 277, 1.26. I'm glad tomorrow is a day off (except for core work of course0>
All things considered (having run a marathon PR 2 weeks ago and a sprint tri with my son on Sunday) the results were not that bad:
5' NPower = 279
20' NPower = 244
FTP = 244 * .95 = 232 / 175lbs = 2.91w/kg
The numbers of the end of last OS for me had been 282 and 244 FTP (so lost 3 and 12 respectively). Good place to start !
Was wasted after the test....
Goal FTP = 262 @ 165lbs = 3.5w/kg
Will test run on Saturday at a local 5 K
I had to push the Thursday bike workout to this morning. Got it done but yeah, that VO2 stuff is hard. 6 X 2(2) for me. nailed all the intervals. felt like I was going to puke on the last 2. I was planning on adding an additional 15' of Z3 work but I started getting a cramp which happens frequently when I do VO2 work. so just the main set and a little cool down.