Day late, but not short. Rough week at work (both partners out of the office; lots of admin work in addition to clinical work), but got the test in tonight. The actual info at http://tpks.ws/hmoea - https://www.strava.com/activities/808346334 if you prefer Strava. FTP is up to 192W representing a 10% increase since Wk 1. VO2 is 226W, up 15% since Wk 1. Testing was in ERG mode, to add to the controversy (I pushed the wattage up every 2-3 minutes throughout, but I think I squeezed out every watt I had). That FTP was my end of OS test 2 years ago, but still less than last year. More work to do!
Great work, all! Congratulations to everyone who had a bump, and congratulations on making it to this point to those who didn't! We've come quite a way together, and there's still another 6 weeks to go!
My FTP was up about 11 watts! I used the Trainer Road/SufferFest Rubber Glove combo on my Kickr. This does erg mode in the beginning, and then kicks to slope mode for the test, then back to erg mode. It then figures FTP for you. TR figured 251w, but mathwise, it works out to 253. Regardless, my original was 240w. So a good solid gain!
Need to eat my words on using ERG mode for the bike test. I bailed after 3min and went back into a normal mode. I found out that I need those micro-fluctuations in watts to keep me going - it feels much more natural. Glad to test it out though. Ended up increasing about 10% since week 1. I was hoping for more. I should be capable of much bigger % increases given my lack of training consistency over this past year. Like others have expressed, I also want some more higher-end workouts to get bigger threshold gains. The 30/30's seem to be on the conservative side, week after week.
WOW, 6 posts below me, and peeps have improvement after 8 weeks of work in the FTP arena! BOOM baby!!
After two days back to back of leg shredding bike intervals Tues/Wed I did a Thurs recovery bike on the trainer at IM watt intervals: https://www.strava.com/activities/808656769
New FTP = 165 putting me at 2.5W/kg. That is my highest ever FTP and W/kg and a 15W increase over Week 1, although Week 1 was less well executed. Very pleased and looking forward to another nice bump next test. Happy testing everyone!!
@Brian, excellent job leading this NOS Crew. Your weekly posts are always on-point. @SS, thanks for the kind words. More importantly, it's motivational and educational having you in the NOS. Your comments and guidance are spot on. It's evident that you're a WSM. @Ashton, a 10% FTP increase is no joke...keep up the great work @Leslie, With your travel, work hours, family schedule, etc., I'm amazed at how you get in your workouts. Your FTP bump was well earned. @Marvin, congrats on the FTP PR! @Ed, you're FTP is off the charts! Can't wait to see your race results next year. Great progress everyone. Now, we get to work harder! Don't be surprised or discouraged if you don't hit your new FTP, remember zone 4 is 95% - 100% of FTP.
Got my FTP test in on Thursday. I was finally able to look at the data today. Starting FTP: 222 New FTP: 231
So, a healthy gain. Hopefully I can manage my sore hammy. The bike doesn't seem to bother it too much. I'm going to skip the run test this week though. No need to risk making it worse since I've been taking it easy for the last 10 days.
Great work everyone! I'm impressed. I just hope I can keep up with all of you!
Saturday's workout is complete. 2x14' were at 1.0, .98 and 2x13' were both at 1.0. Solid workout! Always know you have more left in your legs/body than it feels like in the middle of these intervals. I also tell myself don't worry about the next interval because I'll be fine after the recovery period. Which is usually true. www.strava.com/activities/810509182
solid ride on the trainer today, rolling 15' and 3x9' at 1.0, then 12 at .87. Enjoying the new FTP and looking to bump bump bump!! Merry Christmas all!!
Comments
Great work, all! Congratulations to everyone who had a bump, and congratulations on making it to this point to those who didn't! We've come quite a way together, and there's still another 6 weeks to go!
I retested this morning and my V02 was down 5 watts from yesterdays test, but I'm still pleased with the progress.
WK 1 Vo2 247 FTP 205
WK 8 Vo2 264 FTP 222
Week 1 FTP- 149, W/Kg= 2.1
Week 8FTP- 153, W/Kg= 2.2 (I'm 5 pounds heavier- oops!)
It's only 3%, but that's better than before!
Anyway, it's not much, but it's better and I'll take it.
Looks like some awesome work being done out there- keep up the great work!
Week 1: 208 FTP, 2.88 w/kg
Week 8: 228 FTP, 3.16 w/kg
My test: http://tpks.ws/EMOgo
WOW, 6 posts below me, and peeps have improvement after 8 weeks of work in the FTP arena! BOOM baby!!
After two days back to back of leg shredding bike intervals Tues/Wed I did a Thurs recovery bike on the trainer at IM watt intervals: https://www.strava.com/activities/808656769
Did not feel like recovery......
Nice work team!
SS
@SS, thanks for the kind words. More importantly, it's motivational and educational having you in the NOS. Your comments and guidance are spot on. It's evident that you're a WSM.
@Ashton, a 10% FTP increase is no joke...keep up the great work
@Leslie, With your travel, work hours, family schedule, etc., I'm amazed at how you get in your workouts. Your FTP bump was well earned.
@Marvin, congrats on the FTP PR!
@Ed, you're FTP is off the charts! Can't wait to see your race results next year.
Great progress everyone. Now, we get to work harder! Don't be surprised or discouraged if you don't hit your new FTP, remember zone 4 is 95% - 100% of FTP.
Starting FTP: 222
New FTP: 231
So, a healthy gain. Hopefully I can manage my sore hammy. The bike doesn't seem to bother it too much. I'm going to skip the run test this week though. No need to risk making it worse since I've been taking it easy for the last 10 days.
Great work everyone! I'm impressed. I just hope I can keep up with all of you!
www.strava.com/activities/810509182
Happy Holidays!