Regarding the overachieving - the easy "solution" is to modify week 5 to be more or less the same pattern as week 1 and re-test after one four-week block, rather than after an eight week block. I wouldn't rest to try to get a perfect test, because the intervals are also getting longer at that point.
Anyway, I was a bit behind posting here: 30/30s are kind of all over the place 285, 308, 297, 305, 289, 303, 285, 289, 299, 306, 319, 314, 309, 314,309, 326, 336, 352, 324, 328
Got the Saturday ride done with 12 minute blocks of 243 and 244 and some additional time at 203. (Test this week was 243 FTP) I cut it at 75 minutes for time in order to get the brick run in and get some things done with the family.
@Todd - looks like a pretty good workout, power numbers are very strong! Don't worry about that last 10-minute set, clearly the mode-switch influenced it. Interesting to see the Strava file with flat-line power for the first three intervals then a squirrel-like power line for that last set
First interval felt great - had to remind myself to keep it in check; HR rose much more quickly on second interval but power was steadier; third interval was okay; fourth interval was the best in terms of consistent power output.
My new OS mantra: I shall achieve, but not over-achieve
Ok, so today's ride was just get on the bike. I road a solid zone 2/3 for 35 minutes with 5 minute cool down. It took me a lot to just get on the bike... my partner told me to get on the bike cause I had an hour before dinner... so I did.
Doubled my bike time to 40 min on my rehab program. Pain-free (at least my back), and able to do the first couple of 8 min climbs on the Sufferfest "Angels" course. Logged 2x8min at IF .95. Looks like I'll be able to join the real JOS soon!
2nd test of the week as I got my new 310XT in the mail on Friday. I was not feeling as good as last Sunday but figure we might be going out tonight so hammered out the test after starting a little warm up just to test out the device. I'm still having trouble getting WKO3.0's device agent to find the 310XT so these numbers below are directly from the device and might be average not normalized power numbers.
5' test 260' new FTP 208 (219 over 20'). I was worried about cracking like my last test but made it through. HR was 3 beats per minute less (177 vs 180) than the 30' HR test I did last Sunday. On that first test I also pushed a harder gear for the final 6' today it was the final 3'. This was the best I had today I feel last Sunday's test would have got me over the 210 maybe 212. I earned the 208 so that's my mark.
Goal setting time for the JOS bike:
Given my time off from cycling I'm looking for 7-8% by the week 8 test so 222-225 and will be disappointed with anything less than 220 as it means I most likely missed too many workout. Gunning for a minimum 240 FTP by JOS graduation and would love to squeeze 250 out some how. My all time high is 260, not sure I came in with enough riding/fitness to get the 250. In the end 15% is my target so 239 and would consider 235 a successful OS.
This was a successful 1st week but I'm worried a little about the downward effect of 2 test on next weeks workouts as I can feel it tonight. The plan is for an extra hour of sleep, nap, tomorrow and no alarm for me am tomorrow. This most likely means 8-9 hours of sleep this evening. I'll be monitoring workouts early next week closely but have some flexibility given my limited running efforts.
Did the interval bike ride. At first when I finished my FTP test, was a bit dissapointed at my new FTP level (245 VS 270).. but I think 245 is accurate, I was able to increase the avg watt by 1w/interval during the workout and that will be my goal, that will force myself to correctly pace the first intervals and get stronger.
HR was a bit high by moment but I guess that will come down with time.
Nice work folks. Great to see your progress from 10k feet. I have done 0 minutes of bike/run, but 14hr and change of alpine skiing at PC. Legs and lower back are toasty. Going for another 7 today before I return to EN Tuesday.
Comments
Anyway, I was a bit behind posting here:
30/30s are kind of all over the place
285, 308, 297, 305, 289, 303, 285, 289, 299, 306,
319, 314, 309, 314,309, 326, 336, 352, 324, 328
Got the Saturday ride done with 12 minute blocks of 243 and 244 and some additional time at 203. (Test this week was 243 FTP) I cut it at 75 minutes for time in order to get the brick run in and get some things done with the family.
@Todd - looks like a pretty good workout, power numbers are very strong! Don't worry about that last 10-minute set, clearly the mode-switch influenced it. Interesting to see the Strava file with flat-line power for the first three intervals then a squirrel-like power line for that last set
Well, I survived the international business travel on Week 1. Here's the Strava file from today's CT ride:
https://www.strava.com/activities/831918564/overview
First interval felt great - had to remind myself to keep it in check; HR rose much more quickly on second interval but power was steadier; third interval was okay; fourth interval was the best in terms of consistent power output.
My new OS mantra: I shall achieve, but not over-achieve
2nd test of the week as I got my new 310XT in the mail on Friday. I was not feeling as good as last Sunday but figure we might be going out tonight so hammered out the test after starting a little warm up just to test out the device. I'm still having trouble getting WKO3.0's device agent to find the 310XT so these numbers below are directly from the device and might be average not normalized power numbers.
5' test 260' new FTP 208 (219 over 20'). I was worried about cracking like my last test but made it through. HR was 3 beats per minute less (177 vs 180) than the 30' HR test I did last Sunday. On that first test I also pushed a harder gear for the final 6' today it was the final 3'. This was the best I had today I feel last Sunday's test would have got me over the 210 maybe 212. I earned the 208 so that's my mark.
Goal setting time for the JOS bike:
Given my time off from cycling I'm looking for 7-8% by the week 8 test so 222-225 and will be disappointed with anything less than 220 as it means I most likely missed too many workout. Gunning for a minimum 240 FTP by JOS graduation and would love to squeeze 250 out some how. My all time high is 260, not sure I came in with enough riding/fitness to get the 250. In the end 15% is my target so 239 and would consider 235 a successful OS.
This was a successful 1st week but I'm worried a little about the downward effect of 2 test on next weeks workouts as I can feel it tonight. The plan is for an extra hour of sleep, nap, tomorrow and no alarm for me am tomorrow. This most likely means 8-9 hours of sleep this evening. I'll be monitoring workouts early next week closely but have some flexibility given my limited running efforts.
HR was a bit high by moment but I guess that will come down with time.
https://www.strava.com/activities/832012867
@Francis - anytime someone throws down 115 TSS points for a Sat morning ride - work got done! Keep Leading!
I was traveling and in Scottsdale AZ this weekend. Rented some bikes and had a nice, easy 2 hour, scenic ride with Araceli:
https://www.strava.com/activities/832019279
I'll be back after the hard stuff is two days time!
Nice work all!
SS