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2018 JOS Week 10 Bike Thread - Testing (Again)

scott dinhoferscott dinhofer
in General Training Discussions
No snappy write up here this week.. I will not be testing as I feel confident as to where my numbers are. I AM looking forward to seeing the results of lots of hard work!!
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  • JohnStarkJohnStark
    edited March 13, 2018 12:58AM
    Done

    5' = 246
    20' = 226 NP

    Swagged 175 the start of JOS.  Test #1 was 202.  Now 226.  Not gonna make my 240 goal.  But happy since I started JOS without having done any form of structured (let alone intervals) workouts in a few years.

    Also......I am stepping out of JOS now. 

    Got a local coach to help me get to my 100 mile MTB event.  Friend of mine, MTB National Champion and prez of the local cycling team.  Time to do some mountain repeats.  :-)

    So, in short..... STARK OUT!



    Ride on, everyone!



    And HUGE thanks to @"Scott Dinhofer" for Being an awesome JOS ride leader.
  • Jorge DuqueJorge Duque
    Done with bike test this morning, done with my legs too.

    Brand new FTP of 257 (NP 270), 10 watts higher than previous test. Moving in the right direction but still shy of my best record. 

    NOT looking forward to tomorrow's run test.

    How did you guys do?
  • Phil MillsPhil Mills
    NO testing this week. 

    Working on FTP intervals this week
    Yesterday squeezed in 46'
    1x15' @ 1.02

    https://www.strava.com/activities/1449969141

    Today's wko didn't fare so well. Goal was a  2 hr wko with 4x12' FTP intervals. Ran out of steam (fueling) and couldn't keep my HR down to a manageable level, kept spiking to 169.
    69' for:
    2x12' @ 1.03 & 1.00

    https://www.strava.com/activities/1451651981

  • Scott RenickScott Renick
    thanks to travel schedules this was my first test of the OS and frankly a long time. 1 watt under my FTP from IMLP last year which was surprising (thought it'd be a bit lower).

    I should've posted this in last week's thread...the FTP work Tuesdays have been fine, but I have been struggling mightily on the Thursday VO2 days.  Even with a dialed back intensity I'm not making it through all the intervals without stopping because my HR is pegged.  I am sure some of it is mental on my part, but it doesn't feel like it in the midst of the work. 

    How much movement in BPM are you guys seeing in the 40-60" recoveries between intervals on VO2 day?
  • Gordon CherwoniakGordon Cherwoniak
    @John Stark Nice work but what makes you say you can't make the 240.   You got 24 points between the two test and only need 14 more.
    @Jorge Duque 10 watts is a nice bump

    As for me no test as I've been so sporadic so hit a 3X12' today @ .99 & 2X.98.

    https://www.strava.com/activities/1451772544


  • Brian QuartonBrian Quarton
    edited March 15, 2018 12:23AM
    Thanks for the inspiration all. 310 w for 5' then 274 w for 20' for an FTP of 260 watts. That's a 3 watt increase. I am going to need to get comfortable seeing larger numbers and break through to a new level. That's my goal going forward. 
    That's all exciting, but what I'm really excited about is my bike fit! I finally got around to working with Todd at TTBikeFit. Summary: seats low and total spacerectomy. I have a P5, so removing the spacers is a pain, but I can hardly wait to see the result.
  • Jonathan BrownJonathan Brown
    :-( failed,  just could not get it done.  Got ten minutes out of the 20 minutes and the body said “you done!”   But I know my bike is much stronger and I’m seeing a decent bump in ftp, need to test again
  • Derrek SanksDerrek Sanks
    Test is done. Took a lot of mantras to get motivated just before starting. The "bad wolf" kept saying I was fatigued and should skip the test but the "good wolf" said it was all mental, legs felt good and you'll crush the test. Well, I kept feeding the "good wolf" and had a good test. (I hope everyone's familiar with the good/bad wolf story). Like the last test, I was on my Tri Bike using TrainerRoad. I executed the test as planned and managed an 8 watt increase in my FTP. 

    https://www.strava.com/activities/1451876023

  • Paul CurtinPaul Curtin
    @Derrek Sanks -- very nice!  Did you test in the aero position or a mixed between aero and upright?
  • Derrek SanksDerrek Sanks
    @Paul Curtin - Thanks. I was in the aero position for the full 20 minute and 5 min tests. Likewise during the FTP intervals on Tuesday workouts. For the VO2 workouts, I'm upright about 20 to 30% of the "on" intervals. I recover mostly in the upright position. 
  • Trish MarshallTrish Marshall
    Like many others, I did not test today.  Even with a full day off Monday, I struggled with last weeks ftp workout.  Got it done as best as I could and bricked off for 15 minutes with strides.  Garmin told me it wasn't all in my head with a fair recovery rating on the brick.  I've done a lot of work of late and the fatigue is accumulating.  @matt limbert worked with me adjusting my TP dash and I will be watching my info and adding some metrics daily to track my progress and NOT get sick or injured.  Taking full advantage of the kicker as I get a much more structured workout than riding out of doors in FL.  I head back next week, but will get in either my long ride or vo2 ride on Tuesday before I go!
  • Trish MarshallTrish Marshall
    Great job to all who tested!!!!  OUCH!
  • scott dinhoferscott dinhofer
    I did next week's 4x4 @ FTP+ and was wondering why it was sooo EZ and why my HR only got to the mid - hi 150s... as i was finishing the final Z3 interval i noticed that somehow the effort on Zwift was toggled down to 93%... ughhhh... a good WKO at 80TSS but should've been much more... #livetofighttomorrow
  • Jason VeithJason Veith
    Oops.. I forgot to post my FTP test.

    Went out a bit too strong at the started and faded just a little bit at the end.  Overall an "ok" test, and I increased by FTP by 13.  (Old FTP: 210  New FTP: 223)

    https://www.strava.com/activities/1450530290
  • JohnStarkJohnStark
    edited March 14, 2018 3:52PM
    Gordon Cherwoniak said:
    @John Stark Nice work but what makes you say you can't make the 240.   You got 24 points between the two test and only need 14 more.
    @Jorge Duque 10 watts is a nice bump

    As for me no test as I've been so sporadic so hit a 3X12' today @ .99 & 2X.98.

    https://www.strava.com/activities/1451772544


    @Gordon Cherwoniak - Not during OS . I may have hit it if I stuck around for the final 4 weeks.   I should blow past it over the next few months though as I ramp for my 100.  The coach has ENesqe trainer rides already loaded in Training Peaks.  :-)

    My #1 goal is and has been w/kg.  FT #'s are cool, but what really matters is w/kg.  :)  And that # is slowly climbing thanks to all the feedback on my separate post "Help and Old Fat Guy...." a few months back that you helped with.   :p

    Hope all is well, Gordon.
  • Jorge DuqueJorge Duque
    @Gordon Cherwoniak Thanks Gordon, how is your training going? Are you healed up?
  • Jeff KaneJeff Kane
    I've been lurking in the shadows of the JOS and have been quietly following along. Lots of work travel which has moderately impacted my training sequence as well as a 4 week block that is coming where I will be on the road. THe good thing is two of those weeks I'll have my bike in the hotel with me!!! I've been Zwifting a lot and early, with alot of interval work - last session was 2' on'2' off @ 325-330w for 12 reps. Tomorrow will be 22 x 1' on/1' off at 415-420w. Haven't tested since the beginning of the year, but am really confident where I am at. 
  • Dave LeggDave Legg
    Got the test done but the results were lower than the last test which I am thinking may have something to do with have a pretty bad head/chest cold for weeks 8-9 of training. I did manage to get some of each workout in but I cut the work load down during each session. Power was lower by about 5w which of course I wanted that to have an increase but that's what showed up today. So I am going to work at the same numbers I was using until the next test which I am hoping is the right direction to take, so any thoughts on this would help. Almost back to normal with the cold so hopefully that is in the past. Run test I will try tomorrow and see what happens
  • Brenda RossBrenda Ross
    Bike test done. Went from 184 to 188. Highest I have ever been since joining EN 7 years ago. This is a bike focus year so I am excited to see if this early season fitness is going to pay off this coming year.
  • Yvette MetzYvette Metz
    Brenda, leading by example!  Nice! 
     Excellent job everyone! 

     On Saturday I did my 3 hour bike ride then Sunday a 16 mile hilly run and Monday I swam for 1 hour then lifted weights for 1.5 hours.  I told my weight trainer go easy on me I had a bike test the next day....he said you will have no problem! Me: ok, I can do it!  Should have listen to my inner spirits on Monday and taken the day off,  but no I had to keep pushing right into the rabbit hole.  Needless to say my bike test was not good. Couldn't hit half the power that was required....  my Zwift report said FAILED!  Ha Ha Ha, no I didn't. I just found three things not to do before a test!  Now I just need to remember the lesson for my next test day!   
    I am going to retest next week! 

  • Yvette MetzYvette Metz
    edited March 15, 2018 4:17PM
    Trish Marshall said:
    Like many others, I did not test today.  Even with a full day off Monday, I struggled with last weeks ftp workout.  Got it done as best as I could and bricked off for 15 minutes with strides.  Garmin told me it wasn't all in my head with a fair recovery rating on the brick.  I've done a lot of work of late and the fatigue is accumulating.  @matt limbert worked with me adjusting my TP dash and I will be watching my info and adding some metrics daily to track my progress and NOT get sick or injured.  Taking full advantage of the kicker as I get a much more structured workout than riding out of doors in FL.  I head back next week, but will get in either my long ride or vo2 ride on Tuesday before I go!
    Trish, I agree with structured workouts indoors,  I love using Zwift, it keeps me focused. Garmin, if we look at the facts we will always know the answer!  Daily metrics are a plus, being consistent with entry and defiantly knowing where and how to read the info is helpful!  @matt limbert are you for hire???? 

    @Trish Marshall  Sheila gave me this link that @Coach Patrick put together a fabulous explanation of how to use TP.  It's a start and a must read on getting an  understanding of how to self manage your data.

    http://members.endurancenation.us/Resources/Courses/TrackingandUsingData101.aspx
  • matt limbertmatt limbert
    @Yvette Metz
    I would love to help you set up at Strava or Training Peaks dashboard that makes sense for you. We can get the right charts and metrics dialed up to match your goals and show you how to read them to make decisions about your training, recovery and racing. It is not the end all, but it can help you when you talk with Coach P - to give him your backstory and some data so he can have the full picture to coach you from. It is another great tool to make you smarter. And smarter is always faster! And more aero! :) 
    Check your EN inbox (top right corner) I sent your a personal message with my phone number and email.
    Talk to you soon!

  • Al TruscottAl Truscott
    No running for me this week as I return to structured tri training. Since Mallorca camp is on the horizon, I'm actually kinds glad for the excuse to ride every day, most of which will be @ 0.80 IF, with a day or two each week for FTP and VO2 work. Back to working towards the Tron bike on Zwift...
  • scott dinhoferscott dinhofer
    great teamwork @matt limbert 

    the gorilla beat the shizz out of me today, I almost quit... 
    thursday crush intervals done... 
    1-1:10@403         4-:54@402        7-:43@401       10-:43@411
    2-1:04@408         5-:46@397        8-:48@395
    3-:56@414           6-:51@415        9-:48@396
  • Derrek SanksDerrek Sanks
    @Brenda Ross - Congrats on the all time FTP! Yes, it will pay off...keep up the strong work!
    @Scott Dinhofer - Great work! Those max effort intervals are no joke.
    @Al Truscott  - Take care of that knee!

    I'm enjoying the slight down week, which I really needed. Last week my TSB was -50 and now it's -20 and I can definitely tell the difference. Since I have the NYC HM this Sunday, I think I'll get in the long bike Friday and try not to over do it.
  • Brenda RossBrenda Ross
    @Derrek Sanks - thank you. Now I have to work it.

  • Jason VeithJason Veith
    Decided to do something different and "Just Ride" on a friday.  Wasn't going into the day planning on doing anything specific.  Just wanted to have some "fun time" on the bike!  Well.. looks like I pushed it a bit!!

    https://www.strava.com/activities/1455582652/

    IF .96   and NP 201.  I'll take that for an hour "free" ride!
  • Brian QuartonBrian Quarton
    edited March 17, 2018 4:06PM
    I have learned not to trust how I feel in the first few miles of the long run, because I seem to loosen up and the second half is usually more pleasant. 
  • Brian QuartonBrian Quarton

    RECOVERY TIME IS A MIRAGE


    @ScottRenick Hopefully this answers your question. This graph sums up HR during intervals pretty well. The dotted line is HR. You can see that HR, effort, and lactate (misnomer) stack with each repeat. So if you reach your breaking point and can't push on don't abandon ship, recover more and get back into it. Teaching the body and brain to clear fatigue is the goal. Hope this helps. 
  • Randy PeeneRandy Peene
    Haven't posted in a bit but am still chugging along. Decided not to test this week as it really seems to trash me. I tested before OS and in Wk5. Will retest at end of OS.
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