JOS Bike Thread Wk 1 - "Like you have a gun to your head"
Welcome all to your JOS Bike Thread for week 1. I am your bike thread captain, so look for me to fire up a new thread every Sunday night.
Testing - for those of you that are new to this, getting a valid test can be a science & an art. Learning how to test well and know you gave it your all without blowing up comes with practice. As the thread title says, the testing protocol is to bike "like you have a gun to your head" at the end of your chosen testing protocol you should have weak legs, and the desire to puke!
Looking forward to seeing some great results and encouragement from the team.
Good luck in your tests, remember all of our downstream workouts are going to be dictated by how hard of an effort you give to this first wko!
0
Comments
Josiah,
There are 3 versions of the 2016 OS plan Beginner, intermediate or advanced. Below is the beginner plan as listed in the training plan tab once you click on the move/change plan button in red.
2016 OutSeason / Run Durability Plan, Beginner, 14wks
I have been doodling on bike for last 4 months and focused on running so I knew this would hurt and suck all together but have to start some where to get the improvements rolling. The first 5 min. VO2 I paced pretty good and finished strong at 285 watts, but when I started the 20 min. FTP I still felt spent from the VO2 stuff so I knew it could be ugly. It pretty much was as I had a total fade from about 9 min. to 12 min. to gather myself and then I was able to pick it back up and finish respectable. The middle hurt my ave. but finished with a 230 watt for around a 3.6 w/kg to start the OS.
My goal for the end of the OS will be to get north of 250 for sure and even 260 if possible with a weight of 140lbs or below to get back to the 4.0 + w/kg
Have fun folks at your testing
@Trent, nothing wrong with that, that's the kind of performance I expect from you!click on the big red "move/change plan" button and then select from one of the three OS plans there are. (all are labeled as 2016 oustseason/Run Durability plan (Beginner, Intermediate or Advanced). To make THIS week, week one, select April 10 as your end date.
@all, I have had a bug for the last 2.5 weeks. I am going with a 2x20(2) old style test I did the 2nd week of December which was after an 8 week trainer road bike focused plan. 239 Watts. I too am looking to drop weight & get north of 250 watts to try and hit that 4.0 #!! I just won't look as good as Trent does when I get down to that weight!
Planning on a 3x6 FTP session this evening to make up for no WKO today..
First test since I don't know when.....
Not quite what I wanted to see, but My Numbers are my numbers:
New Motto -- Nowhere to go but UP with FTP and DOWN with weight
Hope everyone has a successful test today!
I was all set to bike test this morning... bike set up > check! clothes/shoes ready > check! Garmin 500 charged > check! Logged onto Trainer Road realized I did NOT have the correct ANT stick - DOH!
I am going to flip-flop the schedule and run test today, followed by the bike test Wednesday - UGH!
Good morning all!
Scott, thanks for leading bro!
SOLID results Joe and Trent! Damn!
Did my test last month so no testing for me this week.
I prefer the 2X20'(2') however I do tend to get the same results using the 5' / 20' (and taking 95% of the resulting 20') as Joe shoes below.
Good luck out there testing this week peeps!
SS
Exorcise with exercise. JG.
5'=209(my 5' # is never close to the 20% ...a place to work!)
20'=199 >FTP 1895 watts higher than last year which was my personal worst, so at least theres that!
Like my buddy Joe, the scale is not my favorite number either! 151.2 today and that is down a couple pounds for me. I had the nerve to look up my old ftp tests and run tests along with my weight. Funny, when I weigh 10 pound less I can ride harder and run faster.
Happy Testing to ALL
Haven't done much on the bike since IMFLA, and it showed. Ugly/painful test, after the VO2 test I was gassed!
VO2 272W
FTP = 242 x .95 = 230W
Time to get to work, FTP was 250 at the end of last years Outseason.
@Josiah - I am attempting the advanced plan. If necessary, i will hack between Intermediate & advanced, but hoping I won't have to.
@SS - trying to adhere to the great example you set in the IMLP group this year!
@Woody - good luck w tests, are you using virtual power?
VO2- 280
FTP- 232
Vdot- 48 (from Sat 5k)
This early, I'll take it. Now let's crush it!!
VO2: 192 / FTP: 157 (vs FTP of 210 back in june
i guess i can only get better from now on
My week 1 will look more like week 2 b/c I've been doing a Nov/Dec hack that had FTP work 2x week. I'm very sure where my FTP lies.
Way to kick it to those who are finished.
And to those about to rock....we salute you!
Max VO2 - 326
NP 20' - 325x0.95= 308.75
wt this am 182.6 lbs(82.83kg) ~ 3.73 Watts/Kg
I'm positive I could have pushed the 5' harder....not sure I would have held the same numbers during the 20' if I had. I gave it everything that was left in the tank "like a gun was pointed at my head".
5 minute test 290 w
10 minute follow up 240 W
21 minute test following day 244 W
I'll call that good at 230 W and see how it goes.
316VO2
252 FTP
Did my test today using the Trainer Road 8 min test workout. Also just set up new Cycle Ops mag trainer. Dont know what the numbers mean but it came out to FTP 221 and TSS 76. I'm convinced though that i didnt have something right on the trainer. Not sure what setting i had the mag dial on the side. Seemed too easy at times. But i loved the trainer road software! Super easy to use and i loved seeing my target power.
I am going to re test once i figure out what setting to have the mag wheel but feeling good!
Last years FTP was 227ish. Starting this year with 252 VO2, and 203.3 FTP. 200lbs right now, so a 2.23w/kg. Not good. I really hate those tests:o) Still in run jail after a bike accident on Christmas, so looking forward to sucking in all the bike mojo and really getting after it this year!!
Congrats all on some awesome test results!
@Jay, way to get back in there. We got this, plus you have that lean body that makes the power you push awesome!
Got my test in, I, too, have lost some ftp since IMLOU. I tested at 277 for 20 minutes, making my FTP about 263. I'm happy with that. Felt good to push hard again. I used the spinervals test which is a little different. My Vo2 numbers were around 300 for three minutes.
Thanks for the mojo. Good day all around for me.
5min VO2 = 353w
20min = 311w x 0.95 = 295w FTP
Weight = 201lbs (91.2kg) = 3.24w/kg
Randy
1st time doing the EN Outseason. That test was a LOT of fun.
Rode a solid 221 FTP (on the trainer, not open road). Up from a 210 in November, and better than expected given the minimal riding I've done. Really looking forward to the 5K on Wednesday.
A lot of impressive shows today! Good work all! I tested early this morning but just now getting around to post
VO2 170
20" test cut in half as I got called into work early-off the bike and in the car in less than 10'. I've tested enough that I know by the way I felt I was going to hang in and finish strong. I was 158 going into IMAZ 7 weeks ago. Ive also spent the last month in run durability so expected FTP to be about 8-10 less. I averaged 155 for 10' and would've done as well or better if i finished so I am going to go with my estimate of 150 (3 W/kg)