@scott dinhofer OS FTP bumped to 320 watts per TP and Zwift power which is an all time high surprisingly up from prior all time last year using same conditions/methodology of 308. That equates to ~4.2 w/kg...... #workworks......
@Mark Lane: Great news that your mom is making good progress in the first week. I care for many stoke patients, and the quicker we can get them going in rehab... the greater the recovery. Feel free to PM me with questions.
@Gordon Cherwoniak : If you left something on the table, you can't tell by those numbers. It looks like you are making a break from the peloton in pursuit of @Shaughn Simmons... @320w he is in the JOS Yellow Jersey
@scott dinhofer : After a full 2 weeks, I'm back to full form, so I'm repeating Week 4 and testing next week... although I'm turning my attention to 1min and 5min Power right now in preparation for CnC. As @Paul Hough mentioned, my FTP is staying pretty steady over the last few years.
Been laying low due to the FLU. FInally starting to feel better. Still have a low grade fever but energy is coming back on line. DId a Zwift ride x30". Nothing fancy. Just rode. That EN jersey looks mighty SEXY. For the next week will follow the plan but cut the time in half. Next week should (fingers crossed) be able to get going again. WIll see about testing. Probably will delay the run test for 1 more week.
Everyone is doing a great job! Trying to catch up ont he forums. I am way behind on the MOJO. I see two of our veteran members are joining the JOS. Cuz @Ralph Moore and @David Howard. Great to have you both!!!!!!
@Angus Whitfield : The first thing that I noticed when they released the 2020 Tour of Sufferlandria schedule was that it DID NOT include The Omnium. The final event was The Kilometer. It took about a min, and was the most painful thing that I have experienced since swimming the 200 Free in college. I know what awaits in the 4DP test, but like Sufferfest because of the frequent changes in effort that includes lots of Zn5.
Got in 60' today just ramped up the watts from zn to zn2. Took the opportunity to do some higher cadence work today just because... Started 90-92 then worked to the upper 90's. Dropped back down for the final 15' and so did my HR a little. Good transition workout to the new FTP.
hi all, so I am a bit behind on doing the test this week. First time doing the test on Zwift. So, if I choose 5/20 FTP test workout, would I be able to see the 5min. VO2 max power/HR and 20min FTP without using a diff app? I used to use an app (I can't remember the name top of my head right now) that I was able to choose the segment to see the fastest 5min, 20min, and manually choose the segment to see the FTP. I subscribed Summit on Strava, and it seems that it gives you the overall max power, etc., but not specific to the segment. (I wouldn't know what the average power for VO2 max test, or FTP for the 20min ride).
I think the only way to figure it out is importing the workout into training peaks. I have the paid version, I don't know if the free version allows you to highlight the 5 and 20 min intervals.
Not sure about strava summit, perhaps others know? might ping @Coach Patrick on this?
I am guessing the software you previously used was WKO+ or something like it.
Seeing a bunch of great work getting done here. Thinking I am done with my bug, it's clearly still ever present. Thursday I attempted to do some intervals, didn't happen. Got 3x12's done yesterday morning and did them as the back half 2-4% stronger than the first half and started successive intervals at 2-3% higher than previous intervals.
looking forward to cranking up some volume today and tomorrow.
Completed the bike for the day on Zwift; joining the Fierce Felines ladies race again for motivation help to push a little harder. I did not place as well as last week: this week's course was called "climb" and I know that climbing is not (yet) my forte. Today, the motivation came from trying to not be DFL in my category. Clearly, I need to work on climbing, so this race was probably a good choice for me today.
Taking another look at my bike test this week, I did notice that my VO2 max power:FTP ratio was greater than 1.2....it is at 1.33. I'm still trying to understand what that means and what I need to work on more.
Legs have been tired since the tests. Out of town this weekend so moved Saturday ride to Thursday. Did what I could. Shortened it up but git in the 15 minutes at Z4. Then did the Friday Freight Train with some weight doping. It was fun and finally got the EN kit. Then did a shortened long run in the afternoon. Got in the Z3 time.
Interesting thing happened on Friday. Still getting used to the smart trainer so using ERG for workouts and basically using it as a dumb trainer for other rides. During the Friday Freight Train ride, had to stay in a weird gear where my power was upper Z3/ sweet spot but my cadence was low, middle 60's. I could definitely feel the torque in my legs but my HR stayed low. Stayed around 135ish which is in my ride all day range. It normally would have climbed into the middle to high 150's at that effort. I was able to hold the effort for much longer even though the legs were feeling it much more. I know this is bad for the run but is there some reasoning where it might make some sense for me to explore a lower cadence on the bike. I think @Shaughn Simmons rides with a lower cadence. Does anyone else have any experience or thoughts on this?
@Yasko Howell I think that when you look at the workout on Strava on the full website it should have an option on the left side to look at the laps. The workout would have had to be done as a workout with different intervals that would store as laps.
@Bill Eckert I figured, and good to hear that suspicion confirmed (and the more hefty VO2max baffles me on why I'm so bad on climbing...perhaps there is a mental toughness factor).
But it also makes me wonder whether to modify the upcoming block of workouts, which seem to focus more on VO2 max power improvement rather than FTP improvement. Would I benefit more from recycling weeks 1-4 rather than the upcoming scheduled VO2 max intervals?
@Yasko Howell yes, you will see your 20 minute power average while you are performing the 20 minute test and you can watch the average change as you fade or accelerate the power.
@Wendy Kelly any VO2 test resulting in a ratio higher than 1.2 indicates opportunity to improve your FTP.
@Bill Eckert cadence tends to be an individual thing with both cycling and IM pros turning anywhere from 80-100 cadence. Probably a good idea to explore different cadences from time to time and become proficient at different ones vs. as always training in one spot. I tend to average ~80,....the lower end of the range.
Saturday is my climbing day. I did a 60 min Z2/Z3 erg workout for a warm up then chose an 11 mile pass in the Alps on Rouvy w 2910 ft net gain. After that I rode another hour easy.
@Wendy Kelly Your 1.33 vo2 max to FTP is quite high meaning you have a lot of room to work on the FTP. I'm trying to remember the numbers but 1.2 is a more acceptable range with <1.18 I'd consider working vo2. If it's above 1.25-1.26 you could definitely benefit from another FTP block. These numbers are in my head from years ago so don't quote me on them
I'd ping coach Patrick and get some further guidance.
@Bill Eckert Typically in the OS in the notes it mentions not to worry about the cadence. I like to work in a bunch of ranges but in the last few year have gone a little lower. I'm most comfortable in the 80-90 range but work in the 80-100 even a little lower as I've done Lake Placid at 225+lbs with a compact and a 30 cog so I was grinding up some hills to stay below FTP. As SS pointed out it's a personal thing. I do find when I have not worked a higher cadence then use it does push my HR up a little bit. A couple things I will do on test or long intervals is use the slightly higher cadence for the first few minutes then settle in to a lower cadence. Finally when pushing big numbers, vo2 stuff I find the lower cadence works much better.
Got in 1 hour 50' today 125 TTT 3X(20' zn3 5' zn4) followed by 10' zn3. I was working and more than I thought as I can feel the legs tonight, I good burn.
Loaded up the Saturday L2 workout and almost got through the warm up when a message flashed on the screen that ERG mode had been temporarily suspended, then my avatar stopped. Zwift stopped picking up the Kickr entirely. I did an hour of trouble shooting including trying the Wahoo app and Trainer Road, nothing. Luckily I had purchased it at REI and they had one in stock so I took it back and exchanged it.
After putting the new one together I did a warm-up, calibrated it, and did the Thursday 3X12 FTP workout. Not what I expected to be doing today but that's life. It's a very first world problem.
Susan and I are going to take out the gravel bikes tomorrow for a 2-3 hour ride since I'm still in run jail and it's going to be sunny. 😁
Hi JOS 2020. I was not able to start OS until Feb. I'm going to jump in here for motivation and tips.
My last test was done on the road. I will do a test on ZWIFT and see how close it is to my WAG (wild ass guess) threshold. Truthfully I would rather test outdoors but, since I'm doing OS on trainer I'll stick with the indoor test.
Always helps to hear about other's experiences and what is working for them.
I tend to stay in the 80-90 range with cadence when training on Zwift. I have done some mixing up of the cadence but have not ever noticed such a noticeable difference as I did on Friday. Definitely going to pay attention to some different things as I explore some different ranges, especially seeing how a run feels off of a lower and a higher cadence.
had some ANT+ connectivity issues an hour into the century ride which i was doing to just stay with a group, finished up with about 2 hours of total riding and 15' at high Zone 3.
did the Cruise and crush yesterday, plus a bit and aside from one run, took Tucker out for a hike in Harriman State park for a couple of hours. on to next week!
I desperately need VO2 work. I think my roof is only a couple of inches over my celing. But today I needed to complete a mountain challenge in Rouvy by riding the feared Mt Ventaux, 4596 ft net gain in 10.64 miles. I suffered up that climb at 6 mph. The TDF goes up it like its a 1% grade. Will do VO2 work Thursday ... introduce it very carefully.
I swapped out the workout today with the 8-lap 3R Volcano Flat Circuit Race. Hard effort. 78 TSS and 0.94 IF for the 52 minutes. I spent 1/3 of the time in threshold (16%), VO2 (7%), and Anaerobic (9%) zones. The workout called for 5x2 min efforts, with 80 TSS and a 0.78 IF, so I think I'm in the ballpark. There were spots for 2-3 big surges each lap, but none over 30-40 seconds - however, my power to stay with the group in those surges was higher than what I would've done in the stated workout.
I'll give this a go for the following Tuesdays and see how it impacts testing in a few weeks.
Comments
@scott dinhofer OS FTP bumped to 320 watts per TP and Zwift power which is an all time high surprisingly up from prior all time last year using same conditions/methodology of 308. That equates to ~4.2 w/kg...... #workworks......
@Mark Lane - cycle of life can be a tough one. Hang solid. Sending strength/compassion.
@Angus Whitfield - well earned improvement, congratulations!
@Bill Eckert - Sweet baby Jesus! We are creating a monster!
@Jeff Phillips - Damn solid work and results! Keep leading!
@Wendy Kelly 6% is actually a very respectable gain. Nice work!
@Paul Hough - Leading from the front, getting older while improving FTP. BOOM!
@Sabra Gonzalez - 3% BUMP off of an already fit FTP base is BIG! Congratulations!
@Mark Lane: Great news that your mom is making good progress in the first week. I care for many stoke patients, and the quicker we can get them going in rehab... the greater the recovery. Feel free to PM me with questions.
@Angus Whitfield @Sabra Gonzalez @Bill Eckert @Wendy Kelly @Dave Mehl : Boom.More FTP = More Work = More Speed
@Angus Whitfield : I'm going to be completing the Sufferfest 4DP Full Frontal in preparation for The Tour next week. I am afraid.
@Jeff Phillips @Mark Maurer @Mark McCombe : The Ramp Test in ERG mode looks like it would set one up for a maximal effort. I guess that's the point ;-)
@Gordon Cherwoniak : If you left something on the table, you can't tell by those numbers. It looks like you are making a break from the peloton in pursuit of @Shaughn Simmons... @320w he is in the JOS Yellow Jersey
@scott dinhofer : After a full 2 weeks, I'm back to full form, so I'm repeating Week 4 and testing next week... although I'm turning my attention to 1min and 5min Power right now in preparation for CnC. As @Paul Hough mentioned, my FTP is staying pretty steady over the last few years.
@John Culberson It’s the 1’ anaerobic test at the end- legs just won’t turn over for the last 20s!
Been laying low due to the FLU. FInally starting to feel better. Still have a low grade fever but energy is coming back on line. DId a Zwift ride x30". Nothing fancy. Just rode. That EN jersey looks mighty SEXY. For the next week will follow the plan but cut the time in half. Next week should (fingers crossed) be able to get going again. WIll see about testing. Probably will delay the run test for 1 more week.
Everyone is doing a great job! Trying to catch up ont he forums. I am way behind on the MOJO. I see two of our veteran members are joining the JOS. Cuz @Ralph Moore and @David Howard. Great to have you both!!!!!!
@Angus Whitfield : The first thing that I noticed when they released the 2020 Tour of Sufferlandria schedule was that it DID NOT include The Omnium. The final event was The Kilometer. It took about a min, and was the most painful thing that I have experienced since swimming the 200 Free in college. I know what awaits in the 4DP test, but like Sufferfest because of the frequent changes in effort that includes lots of Zn5.
VO2 interval work this morning for me. My top end abilities are not good.....need more work in this area...
@John Culberson Thanks, I'll keep you in mind.
Since I'm doing my week 4 this week, did the 3X12's at .90, .91, .91.
I felt blah getting up this morning and went with 3 x 20 mins at .85 each.
Rode 3x12 last night. Turned down the % to 90. Was able to ride above for all three without blowing out my HR. Feeling pretty sparky this morning.
Puppy got the stitches out of her foot yesterday. Think I will take her for a short run today. Havent been able to run her since Christmas.
Have a great Friday everyone.
Got in 60' today just ramped up the watts from zn to zn2. Took the opportunity to do some higher cadence work today just because... Started 90-92 then worked to the upper 90's. Dropped back down for the final 15' and so did my HR a little. Good transition workout to the new FTP.
hi all, so I am a bit behind on doing the test this week. First time doing the test on Zwift. So, if I choose 5/20 FTP test workout, would I be able to see the 5min. VO2 max power/HR and 20min FTP without using a diff app? I used to use an app (I can't remember the name top of my head right now) that I was able to choose the segment to see the fastest 5min, 20min, and manually choose the segment to see the FTP. I subscribed Summit on Strava, and it seems that it gives you the overall max power, etc., but not specific to the segment. (I wouldn't know what the average power for VO2 max test, or FTP for the 20min ride).
@Yasko Howell - Great to see your name pop up here!
I think the only way to figure it out is importing the workout into training peaks. I have the paid version, I don't know if the free version allows you to highlight the 5 and 20 min intervals.
Not sure about strava summit, perhaps others know? might ping @Coach Patrick on this?
I am guessing the software you previously used was WKO+ or something like it.
Seeing a bunch of great work getting done here. Thinking I am done with my bug, it's clearly still ever present. Thursday I attempted to do some intervals, didn't happen. Got 3x12's done yesterday morning and did them as the back half 2-4% stronger than the first half and started successive intervals at 2-3% higher than previous intervals.
looking forward to cranking up some volume today and tomorrow.
Completed the bike for the day on Zwift; joining the Fierce Felines ladies race again for motivation help to push a little harder. I did not place as well as last week: this week's course was called "climb" and I know that climbing is not (yet) my forte. Today, the motivation came from trying to not be DFL in my category. Clearly, I need to work on climbing, so this race was probably a good choice for me today.
Taking another look at my bike test this week, I did notice that my VO2 max power:FTP ratio was greater than 1.2....it is at 1.33. I'm still trying to understand what that means and what I need to work on more.
Legs have been tired since the tests. Out of town this weekend so moved Saturday ride to Thursday. Did what I could. Shortened it up but git in the 15 minutes at Z4. Then did the Friday Freight Train with some weight doping. It was fun and finally got the EN kit. Then did a shortened long run in the afternoon. Got in the Z3 time.
Interesting thing happened on Friday. Still getting used to the smart trainer so using ERG for workouts and basically using it as a dumb trainer for other rides. During the Friday Freight Train ride, had to stay in a weird gear where my power was upper Z3/ sweet spot but my cadence was low, middle 60's. I could definitely feel the torque in my legs but my HR stayed low. Stayed around 135ish which is in my ride all day range. It normally would have climbed into the middle to high 150's at that effort. I was able to hold the effort for much longer even though the legs were feeling it much more. I know this is bad for the run but is there some reasoning where it might make some sense for me to explore a lower cadence on the bike. I think @Shaughn Simmons rides with a lower cadence. Does anyone else have any experience or thoughts on this?
@Yasko Howell I think that when you look at the workout on Strava on the full website it should have an option on the left side to look at the laps. The workout would have had to be done as a workout with different intervals that would store as laps.
@Wendy Kelly based on the information in the wiki (see link from Scott at the beginning of this thread) it means that you need to work on FTP.
@Bill Eckert I figured, and good to hear that suspicion confirmed (and the more hefty VO2max baffles me on why I'm so bad on climbing...perhaps there is a mental toughness factor).
But it also makes me wonder whether to modify the upcoming block of workouts, which seem to focus more on VO2 max power improvement rather than FTP improvement. Would I benefit more from recycling weeks 1-4 rather than the upcoming scheduled VO2 max intervals?
@Yasko Howell yes, you will see your 20 minute power average while you are performing the 20 minute test and you can watch the average change as you fade or accelerate the power.
Early intense HangOn ride this morning:
@Wendy Kelly any VO2 test resulting in a ratio higher than 1.2 indicates opportunity to improve your FTP.
@Bill Eckert cadence tends to be an individual thing with both cycling and IM pros turning anywhere from 80-100 cadence. Probably a good idea to explore different cadences from time to time and become proficient at different ones vs. as always training in one spot. I tend to average ~80,....the lower end of the range.
Saturday is my climbing day. I did a 60 min Z2/Z3 erg workout for a warm up then chose an 11 mile pass in the Alps on Rouvy w 2910 ft net gain. After that I rode another hour easy.
@Wendy Kelly Your 1.33 vo2 max to FTP is quite high meaning you have a lot of room to work on the FTP. I'm trying to remember the numbers but 1.2 is a more acceptable range with <1.18 I'd consider working vo2. If it's above 1.25-1.26 you could definitely benefit from another FTP block. These numbers are in my head from years ago so don't quote me on them
I'd ping coach Patrick and get some further guidance.
@Bill Eckert Typically in the OS in the notes it mentions not to worry about the cadence. I like to work in a bunch of ranges but in the last few year have gone a little lower. I'm most comfortable in the 80-90 range but work in the 80-100 even a little lower as I've done Lake Placid at 225+lbs with a compact and a 30 cog so I was grinding up some hills to stay below FTP. As SS pointed out it's a personal thing. I do find when I have not worked a higher cadence then use it does push my HR up a little bit. A couple things I will do on test or long intervals is use the slightly higher cadence for the first few minutes then settle in to a lower cadence. Finally when pushing big numbers, vo2 stuff I find the lower cadence works much better.
Got in 1 hour 50' today 125 TTT 3X(20' zn3 5' zn4) followed by 10' zn3. I was working and more than I thought as I can feel the legs tonight, I good burn.
Loaded up the Saturday L2 workout and almost got through the warm up when a message flashed on the screen that ERG mode had been temporarily suspended, then my avatar stopped. Zwift stopped picking up the Kickr entirely. I did an hour of trouble shooting including trying the Wahoo app and Trainer Road, nothing. Luckily I had purchased it at REI and they had one in stock so I took it back and exchanged it.
After putting the new one together I did a warm-up, calibrated it, and did the Thursday 3X12 FTP workout. Not what I expected to be doing today but that's life. It's a very first world problem.
Susan and I are going to take out the gravel bikes tomorrow for a 2-3 hour ride since I'm still in run jail and it's going to be sunny. 😁
Hi JOS 2020. I was not able to start OS until Feb. I'm going to jump in here for motivation and tips.
My last test was done on the road. I will do a test on ZWIFT and see how close it is to my WAG (wild ass guess) threshold. Truthfully I would rather test outdoors but, since I'm doing OS on trainer I'll stick with the indoor test.
All my best to you and family @Mark Lane
Thank you @Shaughn Simmons and @Gordon Cherwoniak
Always helps to hear about other's experiences and what is working for them.
I tend to stay in the 80-90 range with cadence when training on Zwift. I have done some mixing up of the cadence but have not ever noticed such a noticeable difference as I did on Friday. Definitely going to pay attention to some different things as I explore some different ranges, especially seeing how a run feels off of a lower and a higher cadence.
I had a good weekend (on the bike)
had some ANT+ connectivity issues an hour into the century ride which i was doing to just stay with a group, finished up with about 2 hours of total riding and 15' at high Zone 3.
did the Cruise and crush yesterday, plus a bit and aside from one run, took Tucker out for a hike in Harriman State park for a couple of hours. on to next week!
6X2'@1.2....not fun.....good luck today all!
I desperately need VO2 work. I think my roof is only a couple of inches over my celing. But today I needed to complete a mountain challenge in Rouvy by riding the feared Mt Ventaux, 4596 ft net gain in 10.64 miles. I suffered up that climb at 6 mph. The TDF goes up it like its a 1% grade. Will do VO2 work Thursday ... introduce it very carefully.
I swapped out the workout today with the 8-lap 3R Volcano Flat Circuit Race. Hard effort. 78 TSS and 0.94 IF for the 52 minutes. I spent 1/3 of the time in threshold (16%), VO2 (7%), and Anaerobic (9%) zones. The workout called for 5x2 min efforts, with 80 TSS and a 0.78 IF, so I think I'm in the ballpark. There were spots for 2-3 big surges each lap, but none over 30-40 seconds - however, my power to stay with the group in those surges was higher than what I would've done in the stated workout.
I'll give this a go for the following Tuesdays and see how it impacts testing in a few weeks.