2016/17 NOS Wk1 Bike Thread - Let's get it started with a test!
Week 1 is test week. Make sure you watch the bike and run test video before taking the test. Coach P. does a great job of explaining how to approach the test.
I was reading through a few of the posts from last season, and recall the challenges a few of us experienced. Here are a few thoughts.
1)The more you do these FTP tests the easier it is to get it right, but it is never easy to complete.
2)It is likely that your FTP is a bit lower than the last time you tested. Don’t try to chase where you want to be. Give it your best effort, but don’t be surprised or disappointed if it is less than you expected.
3) All of your bike workouts over the next few weeks will be based off the results of this test, so if you “under achieve”, you can easily adjust the intensity of your workouts as you go.
4) Make sure you are rested and well fueled.
For those of you testing indoors, check out the TrainerRoad forum here http://members.endurancenation.us/Forums/tabid/57/aft/22004/Default.aspx
Let us know how it went for you by posting to this forum.
Good Luck and Have Fun!
Comments
VO2 FTP VO2 FTP
16/17 wk1 290 241
2016 wk1 292 234 wk8 304 262
VO2 FTP - 245
TP = .95 * 205 = 195
Slightly above where I started the last couple of years, so hopefully that's a good sign. Haven't been running for the last 3 weeks or so due to a minor back injury, so we'll see what the run test looks like.
Good luck everyone!
Overall, I'm very skeptical of the TR watts produced vs my Wahoo app that I've been using (former seeming high). Feel like my true FTP should be in the low 190's right now, given my Wahoo app FTP test was 182 exactly one month ago. An increase of 26 watts in a month has me scratching my head. I know I'm kind of a big deal, but a 14% increase in 30 days...come on (will address this in another thread). As long as I consistently use TR for training, I should be fine I guess.
Test results:
VO2 FTP: 251
FTP: 208
W/kg: 2.83
Hit the bike early this morn. Those FTP tests are always a bear, but feel so good when they are done!
Started off below the end of last years OS, which I expected since I did not bike much at all in Sept through my marathon Oct 16. I did work some bike sessions in the last 2 weeks, but not much Z4 work. Only one day last week of 3 x 6' Z4. Last year my OS FTP went from 336 NP wk1, to 338 NP wk8, and 354 NP wk14.
This test was:
343 NP (361 x 0.95) with Ave HR of 163.
3.60 watts / kg
My VO2 max session was 382 NP, which is below true 120%, but I did not want to blow up before my 20 min test. Coach Rich explained we don't really use the VO2 test in our training plans, as the entire chart is based off our 20' FTP test, so I don't go crazy on the 5 min VO2 anymore. he said that 5 min work is basically there to give you some solid work before the 20' test since we don't do the 2x20' (2') test anymore. It is still painful work, none-the-less!
Good luck testing everyone!!
@ Ashton, Just curious.... Is TR and the Wahoo app paired to the same power meter? Is so, they should be the same number. I assume you are using a Kickr, correct?
Yes, paired to Kickr Snap. But I have my Vector pedals on as well, so I'm thinking those are throwing things off (tried turning TR's powermatch feature on/off during ride with no noticeable difference). Previously in training, it's been a consistent 20w difference in the Vector vs Wahoo displayed watts (Vector 20 higher). Maybe I just need to remove the Vectors - too many signals jamming things up?
I had the same "surprise" as Ashton when TR automatically switched out of ERG mode just before the 5 and 20' intervals. I don't remember that happening before. Anyway to avoid that?
VO2 = 288
FTP = 236NP (248-5%)
2.99 watts/kg (I have a long way to go!)
OK. Just check the TR settings and make sure it is paired to the PM you want to use. I have TR set up to use power from my Quarq to control the resistance of my Computrainer in erg mode. I had the same issue where the 2 were off, so I chose to have it read my Quarq to be consistent indoors and outdoors.
@Brad and @Ashton, It takes you out of Erg mode because it does not want to control the outcome of your test. In erg, it keeps your power output constant. Since you are testing for your Functional Threshold Power, you need to go as hard as you can for 20 minutes and not be restricted by the resistance in the trainer. I've been using TR for 2 years, and that's the way I have experienced it.
I just do the whole wko out of erg mode and adjust the slope to get it in a decent gear.
I estimate an FTP: 123 but I think that I was losing air for most of the test with the second flat. I am going to see how this weeks bike sessions go and if they feel off I will retest. I hoped for closer to 140NP. I have not really been on the bike in the last two months, so that may be the FTP I earned with all my rest.
So for now...
FTP 123
Watts/kg - 2.15
My Vectors are Ant+ only, no bluetooth (only display is on my bike computer). By default, TR should only be reading my Kickr watts right, since TR is only bluetooth compatible? If so, then my 26 watt difference is due to different apps interpreting/displaying watts (Wahoo vs TR)...and whatever FTP increases I actually made.
Anyway, here are my digits!
VO2 = 289
FTP = 239
2.65 watts/kg
It must be Halloween given the scary strong output from all of the Week 1 NOV OS peeps lighting it up this week!
Just raced Austin 70.3 yesterday........I'll be in the Jan OS and lurking here until then.
Nice work Phil!
FTP W/KG = 3.52
Same FTP as the start of last year, but I am 8 lbs lighter. I was hoping for more, but I will take this as a start. There is lots of hard work ahead!
Good luck everyone who has not yet completed!
Congrats to everyone who has!
With that said, i am going to hop back on the bike tomorrow morning to finish up the ride. This OS, i am going to get back into IM shape or die trying.
VO2 = 200w
FTP = 177 -5% = 168w
Watts/kg = 2.01 I have a lot of work to do. Patience, discipline, and work.
VO2=258, FTP=211*0.95=200, Weight=70kg, 2,85watts/kg, LTHR=151
I was at full out hurl the last five minutes to drag the power back above 200. Next time I'll add some peanut butter cups into the mix.
@Ashton, I use Ant+ to connect my PM (Quarq) to TR.
Maybe one day I'll lose a little weight so I can fly with the little guys.
10-31-16 (first ever) power test results: VO2 - 173; FTP - 158 (166 x .95 (rounded up)); Ave watts/kg - 2.4. Lots of opportunity here.
David you are not the only one here using HR. I own a power meter but have been having trouble with it so decided, so as not to miss the test, to go with HR. I don't know how many miles I simulated but I worked hard the whole time and came out with an average HR of 155. I'm going with it. Perhaps I'll test again later with the power meter once I get it going.
FTP: 231
VO2: 274
W/KG: 3.25
VO2 = 262
FTP = 222
Should be a fun few months!
Thanks. Looks like I need to buy this Ant+ adapter/receiver thing that fits into my iPhone...we'll see.