2015 NOS Week 14 Bike – The Final Test!!!
It’s finally here! The
day you’ve been working the last 13 weeks for.
I would strongly suggest reading what Scott has posted for Week 14 in
the run thread and taking it to heart. Give
your body a chance to recover and absorb your new fitness after this last week.
As you all know these tests are not easy. But, chances are your test is actually going
to be shorter than some of the FTP sessions we’ve been doing the last few
weeks. Get yourself ready to torture
your legs and give this final test every last bit that you have. I am really pumped to see all of your results
and hear about the huge gains I know you all have made. Once you get your tests done come back and
post your results and let us hear about it.
If you joined the heads/tails thread don’t forget to post
your results here: http://members.endurancenation.us/Forums/tabid/57/aft/17072/Default.aspx
Go get it everybody!
Comments
My week is a little screwy. I'm going to do my run test on Wednesday and my FTP test on Saturday. I did the Tuesday workout tonight so that I didn't have a hard workout the night before my run test. Despite doing the Saturday ride yesterday and feeling that work in my legs I was able to hit the intervals. 3 X 8'(4') @ 1, 1.03, 1.05. Tomorrow will be a much needed easy day to let the legs recover.
3 x 8 @ 1.02
10 @ .89
Now off to unload and unpack a car load of stuff.
Just want to echo everyone else with a thank you to Doug.
3X8' Zn 4 all 1.0
8' @ 318W (1.02)
8' @ 328W (1.05)
8' @ 333W (1.07)
I think I know were I should target my test .... I guess (but I'm the master of test-blow-ups)
Moved my bike workout up a day so actually did the 3X8' yesterday. Hit my targets thanks to shorter intervals than what we have been doing and some mental focus. Hope to carry the mental focus into the bike test.
Did my 3x8 and its was tougher than I expected it would be after all these 20 minute intervals. My trainer randomly changed resistance on me so it was hard to stick to my target watts. Each interval had a slightly higher average power than the previous, so that was nice.
I must admit I am not feeling so confident about crushing my test on Thursday. I don't seem to find these intervals comfortable at all. Guess we'll see soon
Complete my bike test today.
20': 240, 1.1. Up from my last test of 220.
The single 20' interval now seems brief compared with the 20'x2,10x1.
Got the bike session in yesterday evening. Kept thinking how tough another 2x20 +12 would have been, so I was grateful for the 3x8 which was manageable. Saving up on the agony for tomorrow's bike test!
Didn't do the brick run, but did get back in the pool(!) for the first time since last fall on Monday. Felt much better and less ragged than last year's "first swim". I've been doing the core work and swim cordz consistently for the past 8 weeks, so that likely helps.
Cut it short this morning due to some power dropouts on my Vector. Hopefully new batteries will sort that out.
http://members.endurancenation.us/Forums/tabid/57/aft/17815/Default.aspx
That's Doug for keeping this crazy train rolling! 14 weeks flew by in the end!
WU w/ 12' Z3 @ 0.85IF
8' Z4 @ 303 1.01IF
8' Z4 @ 302 1.01IF
Doug, as a first timer through the OS, your guidance has been extremely helpful. I didn't always listen to you, especially in the first half
when I was being a hero and thinking this was easy. Your words of wisdom came back to bite me in the ass in the 2nd half. Now I'm a believer. I can't wait to impart my new found wisdom to next years rookies, and I'm sure they'll do the same thing I did.
Yesterday's 3 x 8' seemed much more challenging than I expected. Felt well rested going in. I definitely believe residual fatigue won't reside until after a couple weeks of recovery (Swim Camp - 2 weeks). Not sure how this bodes for tomorrow's FTP test. Still hit the 3x8 at 1.00 for all three and accumulated 15' @ 0.85.
I've been thinking about this for a couple weeks. When our OS ends soon,
1. Can we keep the NOS group going, less formally, giving our race captains there due and letting them off the hook, or
2. We filter into what ever little group fits our plans and say " see you next November".
We started a group of people, through suffering and pain, that is familiar. I can ask stupid questions, do stupid things and not worry too much about being an idiot. I trust the answers that I get back. That has a lot of value.
I personally don't get swim camp
and i'm jumping straight into a run focused block for a half mary in April. I think keeping the group going is important. Kim Dubord started her thread "Island of Misfit triathletes" because there aren't core groups for the in season and we are all so scattered. I personally think we rock! Just a thought........
Did my bike test this morning. Wasn't sure what to expect but just tried to harness the mental focus that we have all been working on these last weeks. Start of OS=291, week 8=301, today=304. Missed the goal the coaches set for me of 309 but I'm happy to be above 300. Never would have thought it possible.
Good luck with testing everyone and kill it!!!
@Eric, 10% is awesome! Way to get it done this OS!
@Reid, I've been there. Depending on how you count it, this is my 3rd or 4th OS and the 1st one where I didn't need to take at least 10 days off because I was overachieving. I saw you posting a lot in here, which was very helpful to those of us feeling the same way when the going got tough.
@Tom, way to push above that 300 mark! Seeing your workouts on Strava I think you can definitely expect to see your FTP continue to rise with this type of work!
If you want to continue to post that is great. Those heading into race specific training with bigger groups will probably head to those respective forums. There are always others in smaller races or groups looking for a place to post workouts. We can do that in the NOS forum or put it in short course or fire up the "misfit triathlete" thread again if you like. I'm heading to swim camp followed by get faster. I'll be looking for some place to post for another 4 to 6 weeks or so.
I'm tense and nervous and I
Can't relax
I can't sleep 'cause my bike's on fire
Don't touch me I'm a real live wire
Psycho Biker
Qu'est-ce que c'est
OK, some day I'm going to learn to trust my instincts. After the stress and other stuff that has happened during the last 5 or 6 weeks my instincts have been telling me to do as Mr. Jenks is doing and put off my bike test until the first week of the Get Faster Plan, but no, I decided to try and do the test today anyway. The warm up went well and then I got to the Vo2 test. It was way below what I did last time which is not surprising seeing how I've been suffering doing the 5 minute intervals lately. Recover then hit the FTP portion and that started out low and was diving fast. It was really hard just holding the watts that I did on my weekend ride and I did that for 2X20' on Sunday and threw in another 5 minutes to boot. So I pulled the plug and finished up with some Z1 work to spin out the legs. I'm glad it's still early in the year. I'll use the 2 week swim camp to reset my brain and my legs and get on it during the get faster phase.
I too would like to keep the posts going. It's fun reading about what you all are doing and getting inspired. It's one of the things I missed last year after NOS. I know there was the misfit triathletes post, but those were few and far between.
Cheers everyone. good luck on your tests. You've all been doing really good work. Let it shine during your test!
Bike test done! Didn't hit my goal (250w), maybe started a little too aggressive and was definately blowing up at the end.
OS first test FTP 233w Today VO2 280w FTP 244w. That gives me almost a 5% gain over the OS.
This year my OS had a few setbacks, and I missed a handful of WKO's, so I'm happy with the 5%. C'mon swim camp!
@ Reid - if you filled out the "Heads We Win/Tails You Lose" spreadsheet at the beginning of the OS, the coaches set target goals for improving FTP and vDot there.
I'd like to echo what others have said. Doug, you have been an inspiration as bike captain. This is my 3rd time through the EN OS and I feel the support, encouragement and motivation, to "bring it" it for every workout has been unmatched. Knowing there is a huge group of people pushing themselves through hell makes me want to give that extra effort to match the intensity of the group. It hasn't been easy, but it has been fun and supportive. Thank you, Doug, and thank you to the rest of the November OS crew!!!
So on to todays test...The headline for me is a small bump from 259 to 262 (3.8watts/kg). I was hoping to be closer to 265, but based on my previous 3-4 weeks of workouts, 262 is probably spot on. I finished last years OS at 255 so i'm continuing to improve, but i have certainly reached the point where small gains take lots and lots of hard work. I move from here to the bike focus plan before jumping into the HIM/IM build so i may still have a chance to get to 265. Even at 262 when i'm at my race weight i will be above 4 watts/kg so i'm happy with the progress made the past 14 weeks.
Go get it everyone!!!!!!
I did my final OS bike test this morning. I played around with some numbers going in to see where I thought I'd like to end up and where I actually could/should end up. I guess I came in more towards the latter of those two. Regardless, I'm happy with the progress and am now at my highest FTP since testing over the last the couple years. If not for Strava keeping me accountable, I may have bailed halfway through the 20' test. As pumped as I am going in, I always forget how hard they are! Here's the results:
FTP @ start of NOV OS: 226 NP
FTP @ midway of OS: 233NP
FTP @ end of OS: 241NP
http://connect.garmin.com/activity/685359135
@ Doug- Nope. Coach Rich has me skipping swim camp. I don't do it til the end of March. I was really looking forward to it too. I love to swim.
As for my thought, that depends on what others want too. Doug, thank you so much for all your care and wisdom. You have been a great mentor. I really appreciate it.
Bike FTP Test done. Start of OS: 186 Today's FTP: 208 about 12% increase!
This is my highest indoor FTP ever and first time in the 200's
FTP @ start of NOV OS: 286
FTP @ midway of OS: 301
FTP @ end of OS: 315
10% increase over the NOS and I'm pretty happy. I bought a power meter this fall, so this is the first time I can be confident that my power numbers are real and consistent. I am heading to the Swim Camp on Monday and hope to see some of you there!
Good Luck today!
For the first time I didn't totally overachieved on the Vo2-segment and that payed off in the end
Had a great pacing just riding by feel not looking on the damn-Garmin for more than the first half of the FTP segment!
Here are the metrics for total NOS:
week of 5' 20' 5 vs 20 FTP
08.11.14 392 324 127 % 308
15.12.13 395 328 127 % 312
26.01.15 384 336 120 % 319
So all overall I gained "only" 11W which puts me at 4,17W/kg at the moment.
Actually I'm very pleased with the result because this is my highest 20' NP EVER and I entered this NOS in a very good shape this time so I did't expect a lot of improvement but I "feel" a lot stronger now than in the beginning!
http://tpks.ws/Xw2A
Bike test today was tough.
October 29 test: Ftp 209 this is after a year off due to leg muscle pull which wiped out first half or 2014
Jan 29 test: FTP up to 230 Happy to see it coming back a year ago it was 238. So the legs are coming back, now I need to work on that body comp thing which was a total fail during the os.
VO2 test was 294 which is down some since the december mid point test but maybe just an off day or maybe the effects of the last month's volume.
Now for 2 weeks of sailing in the BVI, hope I don't lose the gain made the last 14 weeks. At least i can get the swim thing going in some nice venues.
Thanks all for the inspiration watching you work and report.
Terry
I really thought I would see a bigger improvement based on what the numbers were during the test, but it was only a 2 watt jump:-(
First week FTP 145
7 Week FTP 152
Final Test 154
I do all of my testing on a compu trainer so no idea if my numbers would be higher if I was outside using a powermeter. Also, I have no idea if these are good numbers are not for a woman to be putting out. Seems like they should be higher. If anyone knows what to do to keep me on the increase, please tell me.
Happy to be done with Outseason and looking forward to Swim Camp.
I see some excellent results being posted. Congrats to all and nice work. Don't want to be a buzz kill, but I did not. In fact I went backwards and I'm scratching my head. Has anyone ever had a lower FTP after the OS than when they started with the week 1 test. I may be a first. My goal today was to do no worse than the last test and that's the way I paced it. Started first 5' a little over 220, next 5' bumped it up 224. 2' later I was done and limped home. My HR had reached 181. When it gets to 180, I know that is usually my red line and I can't handle much more.
Oct test 1 - 218, FTP 207 (I thought this was low as I had done 241 for an FTP of 228 back in April)
Dec test 2 - 225, FTP 214
Today test 3 - 216 FTP 205
Oh well, as this was my first OS, maybe the residual fatigue has just torn me down. I'm hoping that the hard work put in just didn't want to show up on this day, but I may see later down the road, or on the road.