The 2016 "Heads We Win / Tails You Lose, Post Your Test Results" Thread
Hey kids...it's time for the fun and games to begin.
After you test, be sure to enter your data into the Heads / Tails Form (you will need both bike and run test info!):
Once you do this, your intrepid coaches (aided by their canine companions) will add their prognostications. Once this is done, you can view the results in column "J" and "L" of this spreadsheet here These are your new targets...should you hit them, you reward RnP by boosting our starbucks cards...if you fail, but gain more than you thought possible, why, then you can boost our starbucks cards. You get the idea! 
I base the estimations of vDOT targets from a few factors: gender, age, body comp. The older you get the less of an adaptation you'll have. Women tend (tend!) to gain fewer vDOTs vs the men. And if your body comp is higher than 2.5 (see column F), then simply by losing available weight you should see some new speed: every pound is worth 3 seconds per mile!
Rich does similar juju with your FTP.
If you want to learn more about the Heads / Tails thread and how you can enter your info to play along, you can do that in the Master OutSeason Wiki here (under the Heads Tails Section):
Happy Testing and see you in the data sheet!
Patrick
Comments
@Thomas, this link should work. https://drive.google.com/open?id=1Tqrr6m6s2FJAWXZ8BOTrqnFdPtXnTEVYKO71YZwrH-w
@Ed Awesome!! Thanks!
Run to follow Thursday
Bike Power FTP = 235 watts on November 3rd.
Run vDot = 50.4 (October 17th - 5K @ 19:48, 1 sec shy of 19:47 PR from earlier in the year)
My OS is disjointed due to lower abdomen strain. I'm week 3 of bike portion; but, have added 1-to-2 bike workouts as I recover from the strain. In case of core workouts, I'm on week 2. I really like the core workouts and intend to continue a reduced variation through next season.
In case of run, I'm training for Boston 2016 using a modified variation of the 24 Week Advance marathon training program. Basically, I don't run on Monday's and Friday's, nope I don't. Also, took a week off from Augusta, then was trying to spread the program out over 28 weeks to allow for some rest weeks. Welp, that didn't quite work with the slight lower abdomen strain. Hope to be running back this week or next, then restarting the marathon training. Long story short, I'm not doing the OS run program and will balance the cycle training to maximize run training.