NOS 2018 Bike Week 5 - "Like you have a gun to your head"
This is the week we validate what we have or not accomplished. For many it will be a pat on the back, for some that haven't put in the work for various reasons, it will be a wake up call that we're one-third through the OS. For ALL, there is still plenty of time for hard work and measurable improvements.
For those that are newer to EN and Testing, hopefully the last few weeks have shown you hard, "hard" is. The test is the time to dial it in and do your hardest. The original EN testing protocol was to do 2x20 intervals "like you have a gun to your head." The protocol further stated that you should get off your bike with legs shaking and possibly puking , follow the protocol as per the Wiki or in the plan workout description in Final Surge
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Tested this AM. 8watt rise in FTP. Definitely worked hard mentally and of course physically. Last few minutes were brutal. Thought I might puke. Hoping for more but just didn’t have today. HR was appropriately high for me. 3% increase. More work to go. I need the VO2 work to help me progress.
Looking forward to hearing everyone else’s results.
Dont forget we are working on physical and mental gains.
Hang tough.
Good job @"Robert Sabo" my legs are trashed from having done a weight wko last night & my skimo expedition on saturday. Going to give it a second go tonight as I knew I was being too greedy in my 1st interval this AM.
which test did you do? 2x20(2) or the 5/20?
Tested this morning and came up with 2.40 W/kg-163W. A small gain but would like more. That's why we do the Outseason to get better. I did the 5/20 test that is on my Garmin edge. On to the run test tomorrow!
Saturday I did an hour of skimo (skinned up 2000' in 1:15), sunday ran 8 miles, last night I did a full body strength workout including squats & deadlifts... do I have ANY more excuses??
attempted the 2x20 test this AM and knew it wasn't going to happen, so I went to work early. Just did the2x20s and I am sure I left 3-5 watts on the table from the accumulated fatigue. That said, I got a 246 result which is 2 watts shy of my all time high on a trainer.. looking forward to what they next 9-10 weeks bring!