2016/17 NOS Week 14 Bike Thread - Celebrate what you have earned
Welcome to the week 14 2016/17 NOS bike thread. This is our last week of the NOS, and it is time to celebrate what you have earned over the past 13 weeks. What better way to celebrate than with a test? Tuesday's FTP intervals are a bit shorter than normal wko. Thursday is the test, so try to make sure you come in to it rested. I am looking forward to hearing all the great results, so be sure to post. I know we have not mentioned it in a while, but be sure to post your results in the tracker as well.
I recommend going back to the Week 8 bike thread to see all the advice on how to approach the test.
Good luck!
I recommend going back to the Week 8 bike thread to see all the advice on how to approach the test.
Good luck!
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Mon - OFF
Tue - Light Ride of 45 minutes mostly in Zone 2.
Wed - 30 minute run @ TRP effort, with strides.
Thu - OFF
Fri - Bike Test Day (good warm up!)
Sat - OFF
Sun - Run Test Day
I had to cut short the workout to catch my train for work, but did the intervals. Got in about 57 minutes of saddle time. I can feel a cold coming on, so I am going to rest for 48 hours and take the FTP test early on Thursday morning.
Hope everyone gets a healthy pick up in power on the week 14 test!
@Patrick Marsh - High quality interval work consistently being done on your part! Nice job!
I had a early morning V02 session that hurt: https://www.strava.com/activities/850396382
Happy testing this week all!
SS
Wasn't feeling well last night. Also felt a cold coming on. Did an easy 45 minute spin and will try to test on Thursday.
Transitioning to HIM ADV for IMPR 70.3
Took yesterday off, and got as much rest as possible for the test. Fueled up and with some gel and gatorade before starting. Good warm-up before 5 min Vo2 max. Was able to hold a much better power than I thought, but not true 120%. Still came out with 391NP (1.10) for the 5 mins. Better percentage than the week 8 test, so I will take it.
The 20 min FTP went as well as I could have hoped. I was able to keep a steady climb through each 5 min segment. I ended up only getting a 1W bump from week 8, but cranked out a 378NP ave, leading to a 358NP FTP (3.85 w/kg). That number is a new personal best, and 5 watts above the end of last years NOV OS. I am very happy with the bike gains, since I really am near my limits, most likely.
Good luck with the Thurs test everybody!!
A slight cold is lingering in the background. Nothing severe, but enough to raise the resting HR by 25 bpm. Oh, and shooting into the 170'sauce during ftp sets.
55' was all I had in me this morning.
2x10'@ .98 & .96
I was struggling to hold on to that .96. Rush concert Vidor wasn't cutting it for motivation either.
@Phil Mills if my resting HR is up 25 I would definitely not be doing ftp work That is significantly high and should be telling you to stand down or at least go easy. 5-10 bpm, I can have an internal debate.
@Phil Mills Tom Sawyer did not do the trick? I hope you feel better soon!
I think I had my best Tuesday wko of the offseason. 3 X 15' @ 1.00,1.01 and 1.01 with a 10' APB @.85.
I am not testing this week, because I am extending the OutSeason a couple of weeks.
https://www.strava.com/activities/851080203/laps
@Ed - nice job - that is a huge power number!
Testing tomorrow - I'll let you guys know how it goes
Did my test last weekend, and increased to 203W, which is a 13% increase during the OS. Not quite to where I'd like, but a pretty significant improvement.
Thanks, all, for the mojo both here and Strava, getting through the OS. Now it's time to change the work!
@Ed Shimon - 3.85 w/kg when defined in the online Wikipedia has a very short definition - "Badass"!
@Bill Manard - 13% increase in an OS is a number I can only dream of - huge improvement BM!
I found my dark place early this morning with some FTP interval work:
https://www.strava.com/activities/851540344/laps
SS
This Saturday I'm planning to roll right into the Tour of Sufferlandria, Feb 4 - 12, then one week of Swim Camp, Get Fast Plan, and HIM.
@Scott Imlay @Phil Mills - I hope you quickly get over your colds!
@Ed Shimon - huge FTP results...great job!
@Bill Manard - a 13% increase over the OS is huge and on the top end of expected gains. Keep up the consistent work and it will keep going up.
@Shaughn Simmons - as usually, you're putting out consistent, impressive work while motivating everyone!
Good luck everyone testing this week.
Bad software morning - TR crashed first attempt 20 minutes in. Then in the middle of my test I lost my cadence meter. Never could find a comfortable gear.
Accept adversity and move on I guess. I had better focus on losing weight and bike handling.
My FTP is back where I started week 1 - 256.
Hoping others kick butt today. Good luck!
I'm starting the Swim Camp next week and looking forward to building up to the Quassy Half. Best of luck to everyone with their tests and wrapping up the OS!
@Ed Shimon - Great work - those number are crazy!
@Bill Manard - Well done, huge improvement
@Patrick Marsh - Argh, sounds like you had a rough go of it. Hope you have better luck next time.
My V02 in Week 8 was 171 and today I got a 182 (3.39). So I'm pleased with that. I've never trained with power before these 14 weeks, so this has been a new way of training and I've really enjoyed it. I continue to learn and strive to become a better/smarter athlete.
This has been a great group! Thanks for all the posts and motivation. Best of luck to everyone!
Mine aren't quite as high but I'm still happy. Started the OS at 205 and just tested my new FTP at 233. That is by far the most consistent I have ever been with training on the bike.
I'm off to Swim Camp and then Get Faster before gearing up for Nationals. IMAC70.3 is in September.
Loved being part of this group -
@Shaughn - your enthusiasm is contagious!
@Brian, @Patrick and @Derek - thanks for all your support
@Sabra - way to go with the power! You will love training with it.
@Patrick Marsh - All FTP tests can't be HUGE blow out increases. Sometime, just holding the line while carrying a run load and improving the run is a BIG win. Consider looking at that way.....
@Ross Kaffenberger - give us a w/kg before/after test. Either way, 270 is a crank bending number!
@Sabra Gonzalez - consider Patrick comments I made and....nice job!
@Stephen Cogger - one word ===>> HUGE!
Some Z2/recovery intervals for me this morning: https://www.strava.com/activities/852650366
Nice work all!
SS
ftp wk1: 213 wk8: 224 wk 14: 227
vo2: wk1: 268 wk8; 273 wk14: 282
Was hoping to squeeze out a few more points but can't complain considering a tough few weeks of travel, colds and stomach bugs.
I had a great test this evening and probably left 5-10 watts on the table by starting off too conservatively. This is my highest FTP since I started training with power. I used the same execution strategy as before...first 5 mins slightly above FTP and increase watts every 5 mins. Turns out my Vo2Max was lacking but during the test I thought I went too hard in those 5 mins and would suffer during the 20 min test.
I used the Trainer Road 20 min test (on my dumb trainer) and here are my numbers:
Vo2Max: 302 NP (wk 1- 274, wk8 - 289)
20 Min Test: 290 NP/276 FTP (wk1 - 230 FTP; wk8 - 256 FTP)
-- 1st 10 mins: 273 NP
-- 2nd 10 mins: 304 NP
w/kg = 3.6 (current weight...I'm 10 pounds over my typical race weight)
https://www.trainerroad.com/cycling/rides/5122326-20-minute-test
I'm very please with my results and improvement over the OS.
@Brian Hagan - Thanks for leading the NOS! You and the team made this a great experience, keeping everyone motivated and accountable. Good luck to everyone with your race season!!