FTP test done. I prefer/usually do the 2x20(2') version. JOS wk 1 and today's test both 2x20(2'):
Jan OS wk 1 FTP (trainer) = 212, LTHR 147
Jan OS wk 8 FTP (trainer) = 220, LTHR 152
I'll take it. I raced IMTX 2014 with FTP of 220, but that was outdoor watts....I usually "find" at least 10W when I go outdoors. Hoping to see the same after finising JOS. Might be able to hit 235-240 outdoors. Maybe...
@Gerry.....Good question. To answer your question, we'd need a little more info. If your LTHR came down 5bpm and you rode the same course/conditions at the same speed, then yes, you got more "fit" (takes less BPM to produce the same power). If you did both tests on the trainer, then you should be able to look at the distance you traveled (or avg speed) to see how you did. If you covered the same distance (or had same MPH) with the lower heart rate, then yes, you are stronger. If you traveled more distance (higher MPH), then that's even better! If you traveled a shorter distance (lower MPH), then.... or.....you just didn't work as hard this time.
Similarly, one could "critique" my test and say that I just worked harder today than 8 wks ago, as my LTHR was 5BPM higher today. Or, I could interpret that as I can tolerate a little more pain now (lactate accumulation, etc.) than 8 wks ago.
Did you test in the same conditions both times? If so, what were your avg speeds?
Looking forward to the 5k TT like a root canal.....
5 min VO2 291 (wk1 - 266 ) 20 min FTP 244 (wk1 - 230) - LTHR 158 (cad: 106)
After about 4 weeks I bumped my FTP to 235 as the intervals were feeling a bit easy and I was sick the week prior to testing. Test went well, started at current FTP, then bumped it a percent or two every 2-3 minutes.
Shuddering to think what the new FTP means though for training later in the week.
Trying to keep this straight in my head: For a HR athlete (like I am), a drop in HR from week 1's test to today's is a good thing b/c it shows the body is able to handle the work with less stress, right?
Assuming other parameters like speed, gearing, and/or resistance setting on the trainer are all the same, that's the usual sign of improving fitness. Or, same HR, with faster speed and/or harder gearing.
Nice Job with the tests good or bad. I've had my share of both.
I've been away since last Friday with no riding and not enough sleep. I did a test recently so figured I do the 2X15 that I missed that week, I got in 1X15 and 1X7.5 @.96 and .94. Not what I wanted but I'll keep moving forward.
Had to push the test back a day, but the results were worth the wait. The pain cave was definitely rocking and rolling this morning. Thank you Van Halen and Metallica.
Week 8 TT is in the bag. Week 1 wasn't a good test for me. Trainer issues left me working with a difficult cadence. I trained with my test watts for the first 3 weeks, since week 4 I have been swagging up my watts about 5 watts per week. I used Saturday's 2x15 as a trial run to pace out this week's TT. I targeted an FTP of 230 with a corresponding VO2 of 275. Achieved: FTP 238 & VO2 278.
I paced the 5 min test in line with my plan, as I didn't want to blow up the 20 min portion. I created a custom TR to pace out the 20 min test, breaking in into three blocks: 6' @ 235W /8' @ 242W /6' @ 250W+. By the end of 14 min, I had achieved my goal. The next 3 minutes was a debate on whether to just hold on, or go for more. 4 min of holding on followed by 2 min of everything I had, which was up in the 320's.
By far my best paced test. I know that I left some W's on the table, as I didn't get to the puking point, at least not while on the bike, that cam 15 in later. Remembering that will help as the wk 9 wko's kick my butt. I didn't train last OS with a PM, so I don't have that data to compare too.
Great gains and work by all this OS. Even those that haven't seen a bump yet, work is work. I was flat last season and it was frustrating, but I knew the work I put in was making me stronger on the bike.
I posted this on the dashboard, but should have gone here. I'll redo:
Bike test done! Too much left in the tank though. Didn't test in January after being sick, etc. so started out a bit conservatively (although higher than last year this time). 162 NP is only 5 watts less than my best ever (outside). 5-min breakdown was 154, 157, 164, 174. I should have gone another 5 minutes and ignored the first 5! The fact that I could have done that tells me I definitely could have pushed more from the get go! It's all good!! I was pretty well rested for this test (Sun and Mon off) and ready for it!
Turby was testing next to me and kicked some butt:-)
Well, that was awful/awesome. I tested today due to a long run on Sunday in prep for a Half Mary this weekend, and ran a brief 2 mile yesterday. Then the sh*t hit the fan in my family for a seriously stressful afternoon evening. I managed to get a decent nights sleep and planned on taking out my stress on the bike. And I totally crushed it.
I tested my worst FTP power since 2009 this January after basically being off the bike from IMMT. It was hard, and I quit like 3 times during the test. The ftp/vo2 zones were hard at first, but in the last month my legs were definitely coming back to me. Just to add some confusion, I purchased a kickr a few weeks ago, and rode it for this test. I did adjust my power up from my power tap wheel (that I still ride once a week...saturdays) and was over achieving my numbers on both units of power...the kickr and tap.
So here it is...adjusted to kickr #s January: vo2max 248 FTP 207 Today: vo2max 5' 274 TP 20' 262 FTP 249
I was advised to add 22 watts to make the kickr reflect my power tap numbers. But I think the jump is too wide. I do know I killed myself today with no quitting (super win!) and was due a bump. I will work the new numbers the best I can and adjust down if need be. Happy with my effort for sure. Thanks for all the mojo...reading all your hard efforts helped me a lot!!!
I tested today because yesterday was a rough workday and I didn't get home until late and I knew I would be able to test during lunch today.
I had a pretty good bump, from 206 -> 248, which I knew I would because my JOS 1st FTP Test was tough and I was not mentally prepared, today I was trained, had my legs, and was mentally prepared to turn myself inside out.
@ All....nice work with the tests. Even those who didn't feel great pushed thru to the end. That's mental toughness.
Since I'm way off the normal JOS schedule, I didn't test this week. But I am hacking the plan for the LT Marathon Improvment plan, which I followed last year in the JOS as well. So today the plan said 4 x 5' (5') at 110% of FTP. I did the intervals at 292W, (106%), 298 (108%), 302 (110) and 317 (115%). The last one really hurt, but I felt surpisingly good overall. I even managed to stay aero for the entire way of each interval when I normally have to sit up for few moments for a mini-break. Work works!
I did the wko from last Sat today since I tested Sat. I did the 2 x 12 and 7' intervals at 1.01. .98 and .99IF, based on my "pretend" FTP. pretty painful but good. I rode around Zwift island for 13 miles, suffering the whole way. Good times. I think my swagged FTP is close enough.
I was pretty pleased with my test this week. I had been feeling a little flat and run down from both the work with training as well as real work (job).
In the middle of the 5 min VO2 interval computrainer decided to disconnect from computer/trainer road, lost all resistance, tried to recalibrate and get back on, ultimately bagged that part of the test, reloaded the software after a reset of everything, recalibration, and then kept going.
my FTP has been at 230, so I started at 230, felt comfortable there for the first 5 min and then increased to 105% for 5-10, 110% for 10-15 min, 115% at 15 min and then increased steadily each minute until the end to the stage of full-on-hurt. Power output ended up being nearly 300 for the last minute of the test. HR peaked at 169 which is a big number for me to have on the bike.
This resulted in an average power of 250 watts for the 20 min, and 95% = 238 for new FTP. Weight is still unchanged at 144 so the w/kg = 3.6 HR average for 20 min was 155 and in january test average was 159 so that is pretty neat to see increased power with a decreased HR. Yay for training. Maybe I should have increased a little more earlier in the test, but my pre-test goal was to try to average around 250 for the 30 minutes so based on prediction I guess I nailed that plan. Continuing to make progress, hopefully I can figure out a way to get the run test in tomorrow with work schedule.
Solid tests from everyone! Regardless of the numbers on the dial in a single workout, you've all put in solid hard work. Keep that mojo and confidence flowing!
VO2 work for me today. Workout: 10x1:30 all @1.teen something followed by 10 minutes @ 0.83.
Context/discussion. I've been watching a separate thread in the power forum (this one) and also reading the Coggin's book on training with power. WSM and all around good guy Al Truscott posted a link to an abbreviated post (also contained in the book) talking about physiological responses generated by training at specific intensities (understanding that as humans, its all blurry and you really can't pinpoint an exact response at an exact percentage of an FTP that most of us merely estimate in with an FTP testing protocol in the first place). Long story short, theoretically bumping VO2 work above 120% starts to elicit a different psychological response that according the charts and "science", appears less valuable to me than that elicited by staying in the prescribed zone (~110-120%). I used to be all about crushing the VO2 work at the highest power I could sustain (~120-130%). Now I'm taking a more deliberate approach (and actually listening to what our coaches say do in the first place). Food for thought. And just for context, I take all 'science' with a grain of salt. The world used to be flat according to the greatest minds of the time.
I am so STOKED! I am almost back to where I was prior to a year of injuries and inconsistent training. Had to postpone the test for a couple of days due to my father in law in the hospital (thankfully going right direction now), The test went great. I got sick after the VO2 test so felt good about the effort and then actually executed the FTP test better than prior tests. I increased output throughout the test as opposed to my normal go out hard and try to hang on. Here are the results :
V02 Max 280W (247 last test)
FTP - 235W (200 last test)
LTHR - 157 (159 last test)
And well on my way to weight loss goal! Thanks Team! Work works!!!!!
I raced the 51K American Birkebeiner nordic ski race on Saturday, so not testing this week. I'll post a full RR later this week. Summary was that we hit a lucky weather window, missing the sub-zero temps on Friday and Sunday. Track was relatively firm, but not perfect. I felt good all day and finished 1084 out of ~3600, so not bad. A few places below where I finished last year, but I'll take it.
V02 work for me and I decided that a week 9 4X5(3') @110 was what I would try. 3X1.09 and 1.1 then 16' @.85. Total 57' @.92 a tough workout for sure.
@Roy - I'll have to go read the links but have seen that thread. My 5' test is typically in the 1.2-1.22 range and I typically don't push too much beyond that area, not sure why but just have done it that way. For me I find that I need a longer interval 1.5-2' on the Vo2 set to illicit a better physiological response, that is I seem to recover very well from the 30" efforts and even 1' is not too bad. For me the 110-120% allows more work to be done with less recovery. The further you go above 1.2 you are training that high end sprint for the stop sign type efforts, which is nice to have but not useful for the type of racing we do. I don't see many race reports, especially from EN with the "I got him coming in to T2 pushing 600 watts".
By the schedule it was supposed to be a 60' ride with 45' at 0.80-0.85. I logged onto Zwift for the 1st time ever and before I realized what happened I cranked out the 45' set at 0.97. I am definitely going to use Zwift the next time I test!!! I love the peer motivation. According to my new Garmin 920xt i'm supposed to recover for 30 hours. Good thing tomorrow is rest/core day. I think I might sneak in some time at the pool as well.
1X40' in new z3 done. HR was fine. Hip flexors started talking to me at about 32' in the block. Tried to focus on form and steady strokes. Faded at the end... but I finished.
More workout shufflin.... Did the Sat. bike today so I'd have the easy bike the day before my run test on Sun. Did 15' @ 1.01IF and then made a BAD seat adjustment and only managed .91IF for 13'. Then 1 mile Z3 on the 'mill. Run felt good so I'm hopeful the previous seat adjustment before the BAD one is good for the run.
1x40' at new z3 yesterday tough but done. Averaged .82 as first half had trouble with the higher watts-needed more warmup I think. No brick run done as to another long workday-first one I've missed now in several weeks.
@Chris-just heard one of the women talk who bought a one way ticket to Mars-insane!
@ Betsy - I would love to do an AMA with one of those ticket holders. Once you get past the death sentence, it's really pretty courageous and inspiring.
@ all - I'm standing down for a couple of days. If you listened to Patrick on the podcast, you may have heard him mention different strategies on how to handle the 'other' workouts this week that go along with the test days. After talking to P in the Micro, I'm in recovery mode. Legs up since my blah run test on Tuesday. I've been swimming every day but no biking or running. Felt like crap since Monday. But, today, I woke up feeling much better. I'll do an abbreviated weekend schedule and pick up Week 9 full steam ahead.
Comments
FTP test done. I prefer/usually do the 2x20(2') version. JOS wk 1 and today's test both 2x20(2'):
Jan OS wk 1 FTP (trainer) = 212, LTHR 147
Jan OS wk 8 FTP (trainer) = 220, LTHR 152
I'll take it. I raced IMTX 2014 with FTP of 220, but that was outdoor watts....I usually "find" at least 10W when I go outdoors. Hoping to see the same after finising JOS. Might be able to hit 235-240 outdoors. Maybe...
@Gerry.....Good question. To answer your question, we'd need a little more info. If your LTHR came down 5bpm and you rode the same course/conditions at the same speed, then yes, you got more "fit" (takes less BPM to produce the same power). If you did both tests on the trainer, then you should be able to look at the distance you traveled (or avg speed) to see how you did. If you covered the same distance (or had same MPH) with the lower heart rate, then yes, you are stronger. If you traveled more distance (higher MPH), then that's even better! If you traveled a shorter distance (lower MPH), then....
or.....you just didn't work as hard this time.
Similarly, one could "critique" my test and say that I just worked harder today than 8 wks ago, as my LTHR was 5BPM higher today. Or, I could interpret that as I can tolerate a little more pain now (lactate accumulation, etc.) than 8 wks ago.
Did you test in the same conditions both times? If so, what were your avg speeds?
Looking forward to the 5k TT like a root canal.....
5 min VO2 291 (wk1 - 266 )
20 min FTP 244 (wk1 - 230) - LTHR 158 (cad: 106)
After about 4 weeks I bumped my FTP to 235 as the intervals were feeling a bit easy and I was sick the week prior to testing. Test went well, started at current FTP, then bumped it a percent or two every 2-3 minutes.
Shuddering to think what the new FTP means though for training later in the week.
Assuming other parameters like speed, gearing, and/or resistance setting on the trainer are all the same, that's the usual sign of improving fitness. Or, same HR, with faster speed and/or harder gearing.
Very happy with my test results. Both my VO2 Max and my 20 minute time trial average wattages went up. Thank you EN!!! Have a great week everyone.
Shaker
@Chris H a hard earned 5 watts for sure
Nice Job with the tests good or bad. I've had my share of both.
I've been away since last Friday with no riding and not enough sleep. I did a test recently so figured I do the 2X15 that I missed that week, I got in 1X15 and 1X7.5 @.96 and .94. Not what I wanted but I'll keep moving forward.
Week 8 VO2: 291 (Week 1: 269)
Week 8 FTP: 253 (Week 1: 238)
Week 8 LTHR: 151 (Week 1: 154)
I paced the 5 min test in line with my plan, as I didn't want to blow up the 20 min portion. I created a custom TR to pace out the 20 min test, breaking in into three blocks: 6' @ 235W /8' @ 242W /6' @ 250W+. By the end of 14 min, I had achieved my goal. The next 3 minutes was a debate on whether to just hold on, or go for more. 4 min of holding on followed by 2 min of everything I had, which was up in the 320's.
By far my best paced test. I know that I left some W's on the table, as I didn't get to the puking point, at least not while on the bike, that cam 15 in later. Remembering that will help as the wk 9 wko's kick my butt. I didn't train last OS with a PM, so I don't have that data to compare too.
DATE VO2 FTP HR WT W/Kg Change
5/22/14 293 223 160 175 2.80 0 First PM TT
8/4/14 281 223 155 175 2.80 0
1/4/15 274 210 153 180 2.57 -6%
2/24/15 278 238 158 170 3.09 +12%
https://connect.garmin.com/modern/activity/704978340
Great gains and work by all this OS. Even those that haven't seen a bump yet, work is work. I was flat last season and it was frustrating, but I knew the work I put in was making me stronger on the bike.Bike test done! Too much left in the tank though. Didn't test in January after being sick, etc. so started out a bit conservatively (although higher than last year this time). 162 NP is only 5 watts less than my best ever (outside).
5-min breakdown was 154, 157, 164, 174. I should have gone another 5 minutes and ignored the first 5! The fact that I could have done that tells me I definitely could have pushed more from the get go! It's all good!!
I was pretty well rested for this test (Sun and Mon off) and ready for it!
Turby was testing next to me and kicked some butt:-)
I tested my worst FTP power since 2009 this January after basically being off the bike from IMMT. It was hard, and I quit like 3 times during the test. The ftp/vo2 zones were hard at first, but in the last month my legs were definitely coming back to me. Just to add some confusion, I purchased a kickr a few weeks ago, and rode it for this test. I did adjust my power up from my power tap wheel (that I still ride once a week...saturdays) and was over achieving my numbers on both units of power...the kickr and tap.
So here it is...adjusted to kickr #s
January: vo2max 248 FTP 207
Today: vo2max 5' 274 TP 20' 262 FTP 249
I was advised to add 22 watts to make the kickr reflect my power tap numbers. But I think the jump is too wide. I do know I killed myself today with no quitting (super win!) and was due a bump. I will work the new numbers the best I can and adjust down if need be. Happy with my effort for sure. Thanks for all the mojo...reading all your hard efforts helped me a lot!!!
I tested today because yesterday was a rough workday and I didn't get home until late and I knew I would be able to test during lunch today.
I had a pretty good bump, from 206 -> 248, which I knew I would because my JOS 1st FTP Test was tough and I was not mentally prepared, today I was trained, had my legs, and was mentally prepared to turn myself inside out.
Congrats to all you guys for putting in the work. Nobody likes testing. It's just one of those necessary evils in a macro of building for an 'A' race.
One workout at a time!
@ All....nice work with the tests. Even those who didn't feel great pushed thru to the end. That's mental toughness.
Since I'm way off the normal JOS schedule, I didn't test this week. But I am hacking the plan for the LT Marathon Improvment plan, which I followed last year in the JOS as well. So today the plan said 4 x 5' (5') at 110% of FTP. I did the intervals at 292W, (106%), 298 (108%), 302 (110) and 317 (115%). The last one really hurt, but I felt surpisingly good overall. I even managed to stay aero for the entire way of each interval when I normally have to sit up for few moments for a mini-break. Work works!
I was pretty pleased with my test this week. I had been feeling a little flat and run down from both the work with training as well as real work (job).
In the middle of the 5 min VO2 interval computrainer decided to disconnect from computer/trainer road, lost all resistance, tried to recalibrate and get back on, ultimately bagged that part of the test, reloaded the software after a reset of everything, recalibration, and then kept going.
my FTP has been at 230, so I started at 230, felt comfortable there for the first 5 min and then increased to 105% for 5-10, 110% for 10-15 min, 115% at 15 min and then increased steadily each minute until the end to the stage of full-on-hurt. Power output ended up being nearly 300 for the last minute of the test. HR peaked at 169 which is a big number for me to have on the bike.
This resulted in an average power of 250 watts for the 20 min, and 95% = 238 for new FTP. Weight is still unchanged at 144 so the w/kg = 3.6 HR average for 20 min was 155 and in january test average was 159 so that is pretty neat to see increased power with a decreased HR. Yay for training. Maybe I should have increased a little more earlier in the test, but my pre-test goal was to try to average around 250 for the 30 minutes so based on prediction I guess I nailed that plan. Continuing to make progress, hopefully I can figure out a way to get the run test in tomorrow with work schedule.
Keep up the great work everyone!
VO2 work for me today. Workout: 10x1:30 all @1.teen something followed by 10 minutes @ 0.83.
Context/discussion. I've been watching a separate thread in the power forum (this one) and also reading the Coggin's book on training with power. WSM and all around good guy Al Truscott posted a link to an abbreviated post (also contained in the book) talking about physiological responses generated by training at specific intensities (understanding that as humans, its all blurry and you really can't pinpoint an exact response at an exact percentage of an FTP that most of us merely estimate in with an FTP testing protocol in the first place). Long story short, theoretically bumping VO2 work above 120% starts to elicit a different psychological response that according the charts and "science", appears less valuable to me than that elicited by staying in the prescribed zone (~110-120%). I used to be all about crushing the VO2 work at the highest power I could sustain (~120-130%). Now I'm taking a more deliberate approach (and actually listening to what our coaches say do in the first place). Food for thought. And just for context, I take all 'science' with a grain of salt. The world used to be flat according to the greatest minds of the time.
I am so STOKED! I am almost back to where I was prior to a year of injuries and inconsistent training. Had to postpone the test for a couple of days due to my father in law in the hospital (thankfully going right direction now), The test went great. I got sick after the VO2 test so felt good about the effort and then actually executed the FTP test better than prior tests. I increased output throughout the test as opposed to my normal go out hard and try to hang on. Here are the results :
FTP - 235W (200 last test)
LTHR - 157 (159 last test)
And well on my way to weight loss goal! Thanks Team! Work works!!!!!
Strong work on the tests everyone!
V02 work for me and I decided that a week 9 4X5(3') @110 was what I would try. 3X1.09 and 1.1 then 16' @.85. Total 57' @.92 a tough workout for sure.
@Roy - I'll have to go read the links but have seen that thread. My 5' test is typically in the 1.2-1.22 range and I typically don't push too much beyond that area, not sure why but just have done it that way. For me I find that I need a longer interval 1.5-2' on the Vo2 set to illicit a better physiological response, that is I seem to recover very well from the 30" efforts and even 1' is not too bad. For me the 110-120% allows more work to be done with less recovery. The further you go above 1.2 you are training that high end sprint for the stop sign type efforts, which is nice to have but not useful for the type of racing we do. I don't see many race reports, especially from EN with the "I got him coming in to T2 pushing 600 watts".
https://www.strava.com/activities/260314883
No brick run done as to another long workday-first one I've missed now in several weeks.
@Chris-just heard one of the women talk who bought a one way ticket to Mars-insane!
@ all - I'm standing down for a couple of days. If you listened to Patrick on the podcast, you may have heard him mention different strategies on how to handle the 'other' workouts this week that go along with the test days. After talking to P in the Micro, I'm in recovery mode. Legs up since my blah run test on Tuesday. I've been swimming every day but no biking or running. Felt like crap since Monday. But, today, I woke up feeling much better. I'll do an abbreviated weekend schedule and pick up Week 9 full steam ahead.