FTP 226. It's always easy after the fact to think "oh, I was sandbagging," but I am optimistic. That's 3W/Kg, so I'm not going to be asked to power any small cities like some of you. However, I do feel ahead of some past years.
Well that was AWFUL! I hate testing on the bike- I get so worked up about it. I am really working on that---- BUT its DONE!
Last test was in August but it was outside and I came out with FTP of 186.
This morning-
VO2- 205
FTP- 170
Is it normal for my FTP to be that much lower inside on a trainer???? I have been riding pretty consistently the past couple of months- not a ton of speed work- but I would not have expected such a significant drop. I am new to using power- just got my power meter in July- so I apologize in advance for the many questions that may be coming this OS regarding power.... ;-)
Yes! I'm the same way, though the difference between my indoor and outdoor isn't too different -- maybe 10 watts. I think it's a lack of adequate cooling + motivation for me. Need to add another mega-fan.
One good thing I saw when I started on the trainer (as opposed to just outside) is that I had to learn how to suffer on the trainer. Once I got used to that, my trainer-FTP made a big jump!
Indoors is harder and does result in lower numbers, but it is superior to outdoors for consistency over repeated testing. Outdoors there are many more variables: wind, sun, temp, etc.
@ Laura, I've seen some folks saying that the difference between inside and outside is about 10%, so that's in line with your results. It's not that much different for me, but inside is less. Are you using the same bike?
Well test done. Not pretty but functional. Have not rode consistently since early August due to mom being diagnosed with terminal cancer. Focus was not 100%. Ended up blowing the VO2 when I gagged and vomited. Wasn't able to get it back. Oh well. I think I should get style points though.
2016 NOS BIKE test
NP 222
Avg. HR 131
Down about 40 watts from my last test in June. OUCH.
WOOT WOOT! On to the real fun. Suffering and WORK!
OK, not in the plan but took my MTB out for a climb so I could bomb down and test new braking system. System needs some tweaking but worked great overall!
Raced IMChoo at an FTP of 209 so I'm down a little bit but not too bad (~5%). Test went better than expected and pretty much hit the numbers I was trying to stay on.
FTP = 165 ... no change since May right before IM70.3Hawaii. I'll take it given that I've been on the Random Training Plan (don't look for that one on the EN list) since coming back. That's good for 2.5 W/kg ... I would really like to get to 3.0 so I have some real work to do this OS.
Thanks for the feedback everyone! Taking it for what it is I guess! My HR was were I would expect but the numbers...just so not there! @ Mark- Same bike- only change is now I have an orthodic in my cycling shoe- but that was supposed to help me get more power----but maybe not. Prob not smart to test in a new orthodic.....
Well that was just as much fun as always! But it actually went better than I expected, was hoping for anything 220 or better, so pretty excited with FTP 231, VO2 269, Now the work begins, want to get to the 250 club......
I flatted 8 minutes into the FTP test and had to soft-pedal home with a gash in my tire. Up to then I had VO2 256, FTP 220, LTHR 168.
Should I re-test? I started out hard and was fading a bit. But I don't think the FTP is too much lower since my most recent z3-effort ride was 205 NP for over an hour.
GREAT JOB getting the test done everyone! Now the work begins.
I, of course, messed up my test (electronic recording difficulties - enough said) and so will have to re-test.
Mike, I think if you feel confident about your numbers than no reason to re-test. But if you have doubts...then re-do. I am going to re-do my test next Monday since I want to get my run test done tomorrow and have a Halloween bike club ride Saturday that I don't want to miss.
For the rest of you that are on track, I hope your subsequent bike sessions are painful ones!
Testing on Saturday. Swapped some days to wait on my powertap wheel I bought from a fellow ENr. Got it today. Just waiting on the freehub for my 11 speed cassette which is scheduled for delivery on Friday. I have been riding with virtual power using Trainer Road but wanted to wait to use the new setup. Looking forward to having power outside next spring.
My legs were definitely feeling the testing this week when I got on the bike this morning. Warmup was OK but definitely tired legs. Got the first 2 4' intervals done right on target 212/210, but pretty much threw in the towel on the 3rd one. Finished around 200 and called it a day. No sense digging a big hole on day 4 of the OS. Looking forward to the rest day tomorrow. Have fun everyone!
My legs are definitely feeling the test week pain too. Pretty tired during the vo2 wko this morn, but still managed to hit the numbers. 1.09, 1.10, 1.09, 1.10 Target 370NP (1.10). My ave Watts were above 370, but that darn NP number is always lower! Uggggh. Anyway. Work done. Time to eat! ...and rest. Nice job everyone!
Yep, tired legs for this morning's VO2 w/o. 4x4' @ 1.10. On intervals 2-4 time seemed to be marching backwards, while the rest intervals just flew by at double time. I tried to ease up half way through the 4th interval, but the Kickr was having none of that. It was relentless.
Thursday ride complete.......that' wasn't easy and definitely feeling it in the legs! Thank goodness the testing week is almost over and we can focus on the work. I seem to struggle with fatigue after testing.
Most of us are done with testing. Here is where the real work begins. I know many are probably tired from the workouts done so far this week so please note that you have some choice this coming Saturday.
If you are following the plan on the EN site, you will notice that the ride is "best effort". And it is exactly that. Don't kill yourself here. Just give it the best you have that day. Remember you will have a run afterwards and a run on Sunday. Also note that the MS2 is optional. So if you are tired...skip it. If you're feeling strong than go for it!
For those using Trainer Road, Coach P loaded up the WKOs for this Saturday as two separate WKOs. One is under "2016 OS wk1 Sat Regular" which has one "best effort" MS and the other is "2016 OS wk1 Sat Bonus" which has the MS2 incorporated. If you are wondering which one to do...listen to your body. If you are feeling really strong than go for the bonus WKO. If the week has already been hard and the legs are feeling it, go for the first.
Anyone know if this OS has the Trainer Road workouts in them? Looks like what is there is from last year? I couldn't find the 4 x 4 (6') INT OS workout for today.
Also, I can't find the TR Workout Creator download. If anyone has the link, please send. If TR isn't updated with this years OS workouts and there is no plan for the coaches to create them, I am happy to help create a few. I built all of the original EN OS workouts in TR a few years back.
John, They were already loaded in TrainerRoad by Coach P. Many people have been posting their TR workouts all day. Just start your search with "2016 OS wk" and they are all there. Sometimes in the past I have found that I have to go back and click on the team and then workout library to see the EN workouts. Not sure if that is what is happening with you, though. Brandon
They were already loaded in TrainerRoad by Coach P. Many people have been posting their TR workouts all day. Just start your search with "2016 OS wk" and they are all there. Sometimes in the past I have found that I have to go back and click on the team and then workout library to see the EN workouts. Not sure if that is what is happening with you, though.
Brandon
BOOM! Thanks ssssoooooo much, Brandon. I was actually dreading doing the workout without my electronic screen whip.
Today (Thursday) felt fine -- I was pretty sure my FTP was too low, and now I'm very pretty sure! But I'm doing more run time than is on the schedule to hit the weekly mileage targets, so I'm going to leave it as-is for now.
I am late to the bike test party, but better late than never! (I am getting lots of motivation from the posts.) I knew that my stats would be lower than mid-August (IMMT), but I am not sweating it as it is just the beginning of the OS:
Got the workout done but sufferd through the last couple. was down near 100-102% Legs really tired after two really hard efforts. I still walked up the stairs at work, so perhaps I left a bit on the table
Thursday ride done!! Had to take advantage of a WARM October day in CT so I rode outside....therefore, didn't do intervals exactly as planned, but tried to make it a good ride with some harder efforts.
Comments
Yes! I'm the same way, though the difference between my indoor and outdoor isn't too different -- maybe 10 watts. I think it's a lack of adequate cooling + motivation for me. Need to add another mega-fan.
One good thing I saw when I started on the trainer (as opposed to just outside) is that I had to learn how to suffer on the trainer. Once I got used to that, my trainer-FTP made a big jump!
Outdoors there are many more variables: wind, sun, temp, etc.
Well test done. Not pretty but functional. Have not rode consistently since early August due to mom being diagnosed with terminal cancer. Focus was not 100%. Ended up blowing the VO2 when I gagged and vomited. Wasn't able to get it back. Oh well. I think I should get style points though.
2016 NOS BIKE test
NP 222
Avg. HR 131
Down about 40 watts from my last test in June. OUCH.
WOOT WOOT! On to the real fun. Suffering and WORK!
OK, not in the plan but took my MTB out for a climb so I could bomb down and test new braking system. System needs some tweaking but worked great overall!
A little pic of my back yard.
FTP: 198
Raced IMChoo at an FTP of 209 so I'm down a little bit but not too bad (~5%). Test went better than expected and pretty much hit the numbers I was trying to stay on.
AWESOME work everyone!!
Thanks for the feedback everyone! Taking it for what it is I guess! My HR was were I would expect but the numbers...just so not there! @ Mark- Same bike- only change is now I have an orthodic in my cycling shoe- but that was supposed to help me get more power----but maybe not. Prob not smart to test in a new orthodic.....
Well that was just as much fun as always! But it actually went better than I expected, was hoping for anything 220 or better, so pretty excited with FTP 231, VO2 269, Now the work begins, want to get to the 250 club......
I flatted 8 minutes into the FTP test and had to soft-pedal home with a gash in my tire. Up to then I had VO2 256, FTP 220, LTHR 168.
Should I re-test? I started out hard and was fading a bit. But I don't think the FTP is too much lower since my most recent z3-effort ride was 205 NP for over an hour.
GREAT JOB getting the test done everyone! Now the work begins.
I, of course, messed up my test (electronic recording difficulties - enough said) and so will have to re-test.
Mike, I think if you feel confident about your numbers than no reason to re-test. But if you have doubts...then re-do. I am going to re-do my test next Monday since I want to get my run test done tomorrow and have a Halloween bike club ride Saturday that I don't want to miss.
For the rest of you that are on track, I hope your subsequent bike sessions are painful ones!
As I am not doing a vDot test today, I hit the drainer with a Sufferfest video, "A Very Dark Place.
.98 IF
166 NP
81.6 TSS
Followed with a short 1 mile T-run.
Time for a nap.
vO2: 314W, FTP : 238 and LTHR 165.
Its my first test with a real PM, last years I was using the TR virtual power and my last FTP test gave me 389 (I guess its wayyyy off!!)
I also wonder why is there such a big difference between my FTP result and the Vo2 result.
anyhow! lets get to work to crank those numbers
Okay gang,
Most of us are done with testing. Here is where the real work begins. I know many are probably tired from the workouts done so far this week so please note that you have some choice this coming Saturday.
If you are following the plan on the EN site, you will notice that the ride is "best effort". And it is exactly that. Don't kill yourself here. Just give it the best you have that day. Remember you will have a run afterwards and a run on Sunday. Also note that the MS2 is optional. So if you are tired...skip it. If you're feeling strong than go for it!
For those using Trainer Road, Coach P loaded up the WKOs for this Saturday as two separate WKOs. One is under "2016 OS wk1 Sat Regular" which has one "best effort" MS and the other is "2016 OS wk1 Sat Bonus" which has the MS2 incorporated. If you are wondering which one to do...listen to your body. If you are feeling really strong than go for the bonus WKO. If the week has already been hard and the legs are feeling it, go for the first.
Happy cycling!
Anyone know if this OS has the Trainer Road workouts in them? Looks like what is there is from last year? I couldn't find the 4 x 4 (6') INT OS workout for today.
Also, I can't find the TR Workout Creator download. If anyone has the link, please send. If TR isn't updated with this years OS workouts and there is no plan for the coaches to create them, I am happy to help create a few. I built all of the original EN OS workouts in TR a few years back.
Thanks.
~ Stark
They were already loaded in TrainerRoad by Coach P. Many people have been posting their TR workouts all day. Just start your search with "2016 OS wk" and they are all there. Sometimes in the past I have found that I have to go back and click on the team and then workout library to see the EN workouts. Not sure if that is what is happening with you, though.
Brandon
BOOM! Thanks ssssoooooo much, Brandon. I was actually dreading doing the workout without my electronic screen whip.
Time to go get busy.
Today (Thursday) felt fine -- I was pretty sure my FTP was too low, and now I'm very pretty sure! But I'm doing more run time than is on the schedule to hit the weekly mileage targets, so I'm going to leave it as-is for now.
VO2 sets: 152 (1.01); 153 (1.01); 155 (1.01); 156 (1.01).
Of course, let's see how I feel when next Thursday rolls around!
Ok, got 'er dun. Really tried to focus on smooth pedaling. Lotsa work to do there.
.86 IF
147 NP
74.8 TSS
Guess I need to upgrade my Training Peaks so I can pull more data like you folks. Good work everyone.
Hey all.....
I am late to the bike test party, but better late than never! (I am getting lots of motivation from the posts.) I knew that my stats would be lower than mid-August (IMMT), but I am not sweating it as it is just the beginning of the OS:
FTP = 181
VO2 = 235
AHR=165
Let us go forth and get it done!
Survived Thursday? Check
.88 IF, 193 NP, 77.6 TSS. Overall, I felt pretty solid all things considered. Very motivating seeing everybody's updates! Great work all!
VO2: 267
FTP: 228 217
LTHR: 158
Thursday ride done!! Had to take advantage of a WARM October day in CT so I rode outside....therefore, didn't do intervals exactly as planned, but tried to make it a good ride with some harder efforts.
19.7 miles- 1hr11min-
NP: 164
IF: (using outside FTP #'s) .89