Which trainer road test did you guys use that turned off ERG mode? Mine used to do that but not today. I used the one labelled 5 and 20 min Test. FTP 236 70kg 3.39 W/kg max last year 247W
Well I did my test this afternoon. Didn't have any clue as to where I would fall. Last time I tested officially was last February. VO2=310 FTP=257 AVHR=163 W/kg=3.39 Goals for this OS will be to bump that FTP 25 watts while losing 7 pounds and get as close as I can to the magical 4 W/kg.
Posted By Robert Sabo on 01 Nov 2016 04:38 PM Which trainer road test did you guys use that turned off ERG mode? Mine used to do that but not today. I used the one labelled 5 and 20 min Test. FTP 236 70kg 3.39 W/kg max last year 247W
@Robert - I used the test titled "20 minute test". Last year I did the 2 x 20' tests. But in previous years I did the 5 and 20 Tests. I'll have to go back and see how they were titled in TR. I'm pretty sure that the test I did this week was built by TR - it had the "motivating" subtitles. It may very well be the test I loaded up.
I use rollers exclusively. They keep you more engaged with the workout - you have to pay attention at all times. Keeps the boredom level down. You will become a much better bike handler as a result. Make sure the rollers you use have some type of resistance unit attached - that way you can reach your desired power numbers. I use Kreitler rollers with the head wind unit. Cyclops makes a nice set too with a resistance knob in the back.
Thanks Brian. I'm going to sign up but I'm milking the warm weather for all it's worth until I have to ride the trainer. I've never used TR before and I'm kind of looking forward to it. It's still in the 80s here.
Thanks Brian. I'm going to sign up but I'm milking the warm weather for all it's worth until I have to ride the trainer. I've never used TR before and I'm kind of looking forward to it. It's still in the 80s here.
Nice to see everyone putting up great numbers! Me, not so much... This is the worst week each month for me fatigue-wise due to work, which is also why I was testing today. Add to that that I've not ridden much since IMoo, and I have a saddle sore from the longish ride I did this weekend, and it adds up to a significant FTP drop (or, as I couch it when evaluating employees, FTP improvement opportunity!).
VO2 - 197 (probably could have pushed that a little better) FTP - 179 (max 222 last year, might have squeezed 1-2 more W, but no more) W/kg - 2.25 (partly due to the fat right now)
As I said, improvement opportunities all around! Great work, all!
Did the test Tuesday since I rode outside Saturday and ran Sunday.
I used Trainer Road "20 Minute Test" with Cyclops Fluid Pro and my TT bike with Power2Max meter.
I hit FTP = 151 W/kg = 2.35
I am off 0.15 on W/kg which is a combination of basically not riding since April and not pacing perfectly since I didn't have a idea where I'd be.
I started out in the 140s, moved up to 150s after 5 minutes, and moved up to high 160s for final 8 minutes. I could maybe have squeezed out 3-4 more watts with more consistent pacing but I'm going to take the 151 and run with it till the next test.
I was well cooked by the end. Good news is I ran a 5k a week ago so I get a pass on the run test
Rob - the Trainer Road "20 Minute Test" goes from Erg to Slope mode during the VO2 and FTP segments. I have not tried the "OS 5 & 20 Minute Test" program.
Ok this is my first time working with power - Im on a Computrainer for this season but my bike doesn't have a PM ..... yet. So hold tight whilst I learn all this mess.
1. HOLY MONKEY that was difficult!
Power Information ( Ave 129w,Zone 4.1,FTP @ 140w)
Average Power: 129 w 1.68 w/kg
Power EWMA: 130 w 1.68 w/kg
Max Power: 225 w 2.92 w/kg
Work: 156 kJ
Power Balance (L/R): 50%/ 50 %
Torque Effectiveness (L/R): 97%/ 98 %
Pedal Efficiency (L/R): 55%/ 57 %
Functional Threshold Power (FTP): 140 w 1.82 w/kg
Normalized Power (NP)™: 130 w (Z4.2)
Intensity Factor (IF)™: 0.93 Tempo rides,aerobic and anaerobic interval workouts (work and rest periods combined),longer (<2.5 h) road races. 93% FTP <br /> Variability Index (VI): 1.01
Power Zones (FTP @ 140 w)
All I know is all of ^that was difficult AF and I may or may not have cried - I realize looking over everyone else's numbers that I have a lot of work to do, but I am nothing if not persistent soooooo BRING ON THE PAIN.... I mean.... be nice when you bring it but still bring it.
Completed today's 30/30's with new FTP on TR - finished with gas in the tank. I read the veteran OS advice thread and a big theme is to not get a big head and add workouts or go beyond prescribed zones/power, trust the plan. How hard should the last 2-3 be at the end of each set? Assuming the first week after testing should be really difficult and it gets easier week after week until the new test. If it's not difficult at this point, is this cause for concern or should I shut-up and trust the plan?
@Ashton - If your are doing these in erg mode, I would recommend next time hit the "+" sign in the bottom left corner and maybe try and tick them up a notch or two every week. If you are using erg mode, it may be holding you back from giving your best consistent effort.
Also, no doubt we will be more fatigued in a few weeks.
@Ashton, if you're training by HR, it's hard to determine your z5 on these 30/30s because it takes HR over 30" to respond to the effort you're putting out. If your using power/virtual power, I recommend focusing on consistently hitting your Z5 watts. This is my third OS and I've always found the first 1-3 weeks to be easier, until the cumulative fatigue from run/bike workouts kicks in. It's too early to make any adjustments to your FTP. If you feel the same way after 4 weeks, I'd discuss with Coach Rich.
@Ashton - to add to the great info from Derrek, I view the OS like running a marathon. You have to pace it properly to keep from walking on the back half. In the OS the first couple of weeks it is so easy to hit it hard and add extra work because you are feeling really good. By week 4 fatigue is knocking on your door. Week 8 is like the halfway point in the marathon. You feel fatigued, but it is manageable.
During weeks 9-13 the training plan changes gears a bit. So instead of running that marathon on pavement, it is now on a trail. It's harder, you are carrying a lot of fatigue, the wko's are a battle. Week 11 is mile 18 of that marathon. Time to dig deep and focus on that one thing to keep you moving forward.
During all of this, you are getting faster and stronger. It may not seem like it at the time, but you will be amazed at your performance on your tests in week 14. Don't over cook your wko's as the fatigue will come to you over time. This is the forum to discuss you challenges and successes and what makes the OS such a valuable tool.
Great feedback. The bike has long been a frustrating weak point, which should help to explain why I am getting so talkative in this forum. Big thanks for the help.
@Brian - yes, I'm in erg mode. Great tip to customize with +/- depending on how the set is progressing - forgot I could do that. In previous interval training (non-erg), I've set a minimum floor as 15% drop in VO2max, Z5...if my watts drop below that, my intervals are done...keep going until then. Erg intervals are throwing me off. Just need to get used to it.
@Derrek - good advice, thanks. Originally, I thought the OS started 10/1, so I've completed the first month and am now restarting it. I think the root of my question is if these are supposed to be max effort/high intensity intervals, which you seemed to answer - just hit Z5. Will keep the Coach Rich card close by.
@ Phil. Sage advice! I'll keep the big picture in mind and try to pace it right. Thanks.
I hit the trainer this morning for my 30/30's. Went very well with the exception of the single leg drills - first time doing these. Those were a bit choppy for me and thinking I need to do them with less resistance next go around. The 30/30's @ Vo2 were all good though, and my 2nd set of 10 were actually "easier" than the 1st set.
Regarding Ashton's question on those intervals, I totally agree with advice others have given. Once the cumulative fatigue starts to build in the OS in a few weeks, these will not feel as easy, so best not to push it too hard now. If for some reason the work is still too easy then, you can always readjust your numbers.
Will be doing my ride this evening, so will be a little behind everyone else, but I have to say that the test was much harder than I remember. The results are below what I have done before, but better than I expected. FTP of 200 and that whooped my A$$. I agree with Bill, an FTP improvement opportunity has just presented itself. Oh how I have missed the OS.
Ok, just finished my Thursday bike. WOW.. it took me a lot of effort to get by behind on the bike today after a long day at the office. But i said, move it and dont think too much.
KJ - 269
TSS- 36.6
IF - .76
NP - 133
Power - 118
OK, so my power is really bad since i am fat and out of shape... but this is what OS will help with.
Well that was not easy, but I got through them with inspiration from Mariah's picture of herself (See the EN Strava feed) after her FTP test. I used erg mode, but after a while I would start at around 88 cadence and then try to build to around 100 over the 30 seconds. It turned into a fun game that made them go by quicker.
Definitely like the 30/30's for Z5 work than the 1 to 2 min beatings in previous OSs. I definitely feel like I can do anything for 30 secs repeatedly. I am sure that will get tested thoroughly by the end of the OS. haha. I like the low Z5 start to these instead of right into high Z5. Gotta wake these legs back up after not biking much the last 2 months. Used Trainer Road for the workout, and finished out the full hour this time. Today I may not add on the end Z3 work due to working midnight shifts through next Thursday, and we have family plans this evening, so sleep will be hard to come by.
Some solid work here. Congrats to all on knocking out the FTP test. Completed my Test on Thursday -- FTP 226 Watts/Kg -- 3.38 Some work to do. Had a good Sat ride today though -- 1:20 min on trainer road/Zwift London course. 2 X12, 2X 10 at FTP. It hurt in a good way
OK, so i got my workout in a little later than planned.. needed to sleep in.
TSS: 53
IF: .81
NP: 130
PW: 122
kJ: 357
FTP: 160
Not the idea workout but i got up and got on the bike. So i am super duper happy about getting on the bike. I feel a little stronger/woken up to be on the bike.
Comments
FTP 236 70kg 3.39 W/kg max last year 247W
VO2=310
FTP=257 AVHR=163
W/kg=3.39
Goals for this OS will be to bump that FTP 25 watts while losing 7 pounds and get as close as I can to the magical 4 W/kg.
@Robert - I used the test titled "20 minute test". Last year I did the 2 x 20' tests. But in previous years I did the 5 and 20 Tests. I'll have to go back and see how they were titled in TR. I'm pretty sure that the test I did this week was built by TR - it had the "motivating" subtitles. It may very well be the test I loaded up.
I use rollers exclusively. They keep you more engaged with the workout - you have to pay attention at all times. Keeps the boredom level down. You will become a much better bike handler as a result. Make sure the rollers you use have some type of resistance unit attached - that way you can reach your desired power numbers. I use Kreitler rollers with the head wind unit. Cyclops makes a nice set too with a resistance knob in the back.
VO2 - 197 (probably could have pushed that a little better)
FTP - 179 (max 222 last year, might have squeezed 1-2 more W, but no more)
W/kg - 2.25 (partly due to the fat right now)
As I said, improvement opportunities all around! Great work, all!
I used Trainer Road "20 Minute Test" with Cyclops Fluid Pro and my TT bike with Power2Max meter.
I hit
FTP = 151
W/kg = 2.35
I am off 0.15 on W/kg which is a combination of basically not riding since April and not pacing perfectly since I didn't have a idea where I'd be.
I started out in the 140s, moved up to 150s after 5 minutes, and moved up to high 160s for final 8 minutes. I could maybe have squeezed out 3-4 more watts with more consistent pacing but I'm going to take the 151 and run with it till the next test.
I was well cooked by the end. Good news is I ran a 5k a week ago so I get a pass on the run test
Rob - the Trainer Road "20 Minute Test" goes from Erg to Slope mode during the VO2 and FTP segments. I have not tried the "OS 5 & 20 Minute Test" program.
1. HOLY MONKEY that was difficult!
Power Information ( Ave 129w,Zone 4.1,FTP @ 140w)
Average Power: 129 w 1.68 w/kg
Power EWMA: 130 w 1.68 w/kg
Max Power: 225 w 2.92 w/kg
Work: 156 kJ
Power Balance (L/R): 50%/ 50 %
Torque Effectiveness (L/R): 97%/ 98 %
Pedal Efficiency (L/R): 55%/ 57 %
Functional Threshold Power (FTP): 140 w 1.82 w/kg
Normalized Power (NP)™: 130 w (Z4.2)
Intensity Factor (IF)™: 0.93 Tempo rides,aerobic and anaerobic interval workouts (work and rest periods combined),longer (<2.5 h) road races. 93% FTP <br />
Variability Index (VI): 1.01
Power Zones (FTP @ 140 w)
All I know is all of ^that was difficult AF and I may or may not have cried - I realize looking over everyone else's numbers that I have a lot of work to do, but I am nothing if not persistent soooooo BRING ON THE PAIN.... I mean.... be nice when you bring it but still bring it.
Who was it that decided to put all the Bad Asses in the NOS???
@Ashton - If your are doing these in erg mode, I would recommend next time hit the "+" sign in the bottom left corner and maybe try and tick them up a notch or two every week. If you are using erg mode, it may be holding you back from giving your best consistent effort.
Also, no doubt we will be more fatigued in a few weeks.
During weeks 9-13 the training plan changes gears a bit. So instead of running that marathon on pavement, it is now on a trail. It's harder, you are carrying a lot of fatigue, the wko's are a battle. Week 11 is mile 18 of that marathon. Time to dig deep and focus on that one thing to keep you moving forward.
During all of this, you are getting faster and stronger. It may not seem like it at the time, but you will be amazed at your performance on your tests in week 14. Don't over cook your wko's as the fatigue will come to you over time. This is the forum to discuss you challenges and successes and what makes the OS such a valuable tool.
@Brian - yes, I'm in erg mode. Great tip to customize with +/- depending on how the set is progressing - forgot I could do that. In previous interval training (non-erg), I've set a minimum floor as 15% drop in VO2max, Z5...if my watts drop below that, my intervals are done...keep going until then. Erg intervals are throwing me off. Just need to get used to it.
@Derrek - good advice, thanks. Originally, I thought the OS started 10/1, so I've completed the first month and am now restarting it. I think the root of my question is if these are supposed to be max effort/high intensity intervals, which you seemed to answer - just hit Z5. Will keep the Coach Rich card close by.
@ Phil. Sage advice! I'll keep the big picture in mind and try to pace it right. Thanks.
I hit the trainer this morning for my 30/30's. Went very well with the exception of the single leg drills - first time doing these. Those were a bit choppy for me and thinking I need to do them with less resistance next go around. The 30/30's @ Vo2 were all good though, and my 2nd set of 10 were actually "easier" than the 1st set.
Regarding Ashton's question on those intervals, I totally agree with advice others have given. Once the cumulative fatigue starts to build in the OS in a few weeks, these will not feel as easy, so best not to push it too hard now. If for some reason the work is still too easy then, you can always readjust your numbers.
VO2 247
FTP 205
2.72 w/kg
Lots of room for improvement!
Ok, just finished my Thursday bike. WOW.. it took me a lot of effort to get by behind on the bike today after a long day at the office. But i said, move it and dont think too much.
KJ - 269
TSS- 36.6
IF - .76
NP - 133
Power - 118
OK, so my power is really bad since i am fat and out of shape... but this is what OS will help with.
Well that was not easy, but I got through them with inspiration from Mariah's picture of herself (See the EN Strava feed) after her FTP test. I used erg mode, but after a while I would start at around 88 cadence and then try to build to around 100 over the 30 seconds. It turned into a fun game that made them go by quicker.
Intervals done ... not too bad ... the sets get tougher so enjoy it while it lasts
averaged 1.22 over both z5 sets.
Definitely like the 30/30's for Z5 work than the 1 to 2 min beatings in previous OSs. I definitely feel like I can do anything for 30 secs repeatedly. I am sure that will get tested thoroughly by the end of the OS. haha. I like the low Z5 start to these instead of right into high Z5. Gotta wake these legs back up after not biking much the last 2 months. Used Trainer Road for the workout, and finished out the full hour this time. Today I may not add on the end Z3 work due to working midnight shifts through next Thursday, and we have family plans this evening, so sleep will be hard to come by.
Completed my Test on Thursday --
FTP 226
Watts/Kg -- 3.38
Some work to do.
Had a good Sat ride today though -- 1:20 min on trainer road/Zwift London course. 2 X12, 2X 10 at FTP. It hurt in a good way
OK, so i got my workout in a little later than planned.. needed to sleep in.
TSS: 53
IF: .81
NP: 130
PW: 122
kJ: 357
FTP: 160
Not the idea workout but i got up and got on the bike. So i am super duper happy about getting on the bike. I feel a little stronger/woken up to be on the bike.
12' @ 103%
12' @ 103%
10' @ 104%
I did not do the last 10’
Overall: 1:23:30
.87 IF
1.04 VI
104.8 TSS
Enjoy your runs tomorrow!