Nov OS Week 1 FTP: Bring It!
This was my first test since last January when I tested at 229 watts. I have to say that I have very mixed feelings about my results. A little background: I lost my job last January and bagged the OS. I decided that I would just focus on riding all year. I turned roadie and made huge gains on the bike. That is not represented in this test at all. I thought I was being conservative in the first 20 but then proceeded to fall apart. That being said, I am very pleased with myself for actually getting through the test. It was just as bad as I remembered. I wanted to quit several times and my legs were having spasms when I stopped. 
Not discouraged at all. I really believe that I have a very tall roof right now and I just need to build my ceiling. I also need to relearn how to execute these intervals on the trainer. Not going to change my goal FTP either. That's primarily based on numbers I've seen outside over the last few months.
Who's next???
Interval 1:
Duration: 20:04
Work: 280 kJ
TSS: 31.7 (intensity factor 0.973)
Norm Power: 234
VI: 1
Pw:HR: n/a
Pa:HR: n/a
Distance: 7.572 mi
Min Max Avg
Power: 0 312 233 watts
Cadence: 39 134 94 rpm
Speed: 12.3 23.5 22.6 mph
Pace 2:33 4:53 2:39 min/mi
Crank Torque: 0 489 210 lb-in
Interval 2:
Duration: 20:03
Work: 249 kJ
TSS: 25.2 (intensity factor 0.869)
Norm Power: 208
VI: 1.01
Pw:HR: n/a
Pa:HR: n/a
Distance: 7.226 mi
Min Max Avg
Power: 0 361 207 watts
Cadence: 30 131 90 rpm
Speed: 0 23.8 21.6 mph
Pace 2:31 0:00 2:47 min/mi
Crank Torque: 0 589 195 lb-in
Total:
Duration: 42:00
Work: 540 kJ
TSS: 58.6 (intensity factor 0.915)
Norm Power: 220
VI: 1.02
Pw:HR: n/a
Pa:HR: n/a
Distance: 15.277 mi
Min Max Avg
Power: 0 361 215 watts
Cadence: 30 170 92 rpm
Speed: 0 23.5 21.8 mph
Pace 2:33 0:00 2:45 min/mi
Crank Torque: 0 589 198 lb-in
Comments
Notice your VI is a little higher in the 2nd interval, though obviously not out of line or anything... I tend to surge and fall a bit when I'm pretty burnt, which would lead to higher VI, but I haven't really looked at them separately like that. I should.
No where but up to go from here and you got one hell of a good workout in. Now you can sit back an enjoy as we all kill oursleves tomorrow morning.
Thanks for getting us started.
Hi Team,
This is scary for me. I've never had an audience for my workout data. Worse I'm old, fat, and slow. By way of background, I did sprint and Oly tris in the late 80s and then gained a bunch of weight for 18 years. I returned to swimming, then biking, and then running over the past few years. I've lost some weight. I did two 70.3's - California (BOP) and Florida (front of BOP) this year (2010). Now, I am planning on IMC 2011.
I did my FTP test on Saturday cuz I have to travel on Monday. Here are my results. I hope I won't be able to hear anyone laugh. Based on comments on how to execute, I wore my HRM and took a long warm up (45 minutes) by first biking to the bike trail and then doing the spin ups before the 2x20' (2'). Bottom line: FTP of 204.
Oh yeah, some silly questions ...
Rubin
We're traveling next week, so did my bike test on Wednesday and run on Friday. After 3 years of FTP test, I still dread them every time. Glad it's 8 more weeks until the next one!
This is my frist time doing a test before starting back to training. In the past I've done it at the end of the first 4-week block, so I don't really have anything to compare it to. Stil trying to perfect the negative split, which I'm able to do for about 3/4 of the test..this was not one of them. Just hope I can gain more than 15 watts between now and the next test.
First 20':
Duration: 20:14
Work: 227 kJ
TSS: 35.7 (intensity factor 1.029)
Norm Power: 187
VI: 1
Pw:HR: 6.3%
Pa:HR: 11.06%
Distance: 6.457 mi
Min Max Avg
Power: 153 230 187 watts
Heart Rate: 133 178 171 bpm
Cadence: 77 92 82 rpm
Speed: 17.9 21.1 19.1 mph
Pace 2:51 3:21 3:09 min/mi
Hub Torque: 55 81 65 lb-in
RI:
Duration: 2:01
Work: 16 kJ
TSS: 1.7 (intensity factor 0.71)
Norm Power: n/a
VI: n/a
Pw:HR: -33.81%
Pa:HR: -15.96%
Distance: 0.535 mi
Min Max Avg
Power: 75 203 130 watts
Heart Rate: 155 178 165 bpm
Cadence: 73 90 82 rpm
Speed: 14.9 18.6 15.9 mph
Pace 3:14 4:01 3:47 min/mi
Hub Torque: 28 73 54 lb-in
Second 20':
Duration: 20:10
Work: 217 kJ
TSS: 32.7 (intensity factor 0.987)
Norm Power: 180
VI: 1
Pw:HR: 4.03%
Pa:HR: 1.94%
Distance: 6.096 mi
Min Max Avg
Power: 132 238 180 watts
Heart Rate: 163 183 180 bpm
Cadence: 72 93 79 rpm
Speed: 16.7 19.7 18.1 mph
Pace 3:03 3:36 3:19 min/mi
Hub Torque: 49 81 65 lb-in
42':
Duration: 42:26
Work: 460 kJ
TSS: 70.7 (intensity factor 1)
Norm Power: 182
VI: 1.01
Pw:HR: 7.36%
Pa:HR: 8.75%
Distance: 13.09 mi
Min Max Avg
Power: 57 238 181 watts
Heart Rate: 135 183 175 bpm
Cadence: 72 109 81 rpm
Speed: 14.5 21.1 18.5 mph
Pace 2:51 4:08 3:15 min/mi
Hub Torque: 26 81 65 lb-in
This is my first OS with Team EN and I think this is where we talk about the Nov OS. If not, then please send me a note so I can get this right. I followed the wko protocol w/HRM and computed a LTHR of 159. Now a rest day, then my run vDot. I post on the data tool and here we go. I think I am on the right track. Right?
Way to Bring it Daniela, Coach P and Rubin!!
Good luck peeps!
Indoor (Trainer) FTP TEST:
Matt looks like a solid test to me! In my experience, these test yield 25-30 watts more when done outside under the same effort, .....if that makes you feel any better........
@ Rubin,
When in WKO+, on the page with all the graphs, there is usually a text output of your intervals in the lower right hand side of this page. You can cut a and paste into the forum from there................
Nice work Rubin, Daniella, Shaughn and P! Solid results are coming in. Can't wait for tomorrow when they start pouring in.
Glad I got it out of the way.
Joe,
Welcome. You are in the right place and are on track.
Great Job Matt, Rubin, Coach P, Daniella and Shaughn with the early test results. It's definitly motivation for tomorrow morning for me.
@ Rubin - No worries, no one here will laugh at your results. It's all about improvement. For the record I started last year with a 180 FTP, fat and slow. I am now one year later, lost some weigh but still not good and took 8 weeks off before the OS. So I'm not as fat and not quite as slow relatively speaking to those in the 35-39 age group.
Gordon
@Shawn - When I cut and pasted that section from WKO, it seemed to add extra carriage returns. Everyone else seems to have single spacing and mine were double spaced before making them bullet lists. Oh well... Responding now, it seems that I somehow have a much enhanced editor. Maybe that will let me adjust the line spacing.
@Gordon - Thanks for that. I'm looking forward to working hard this OS and maybe seeing some improvement.
Rubin
BTW: a starting FTP of 204 is a great place to begin; you'll be shocked at how hard the cumulative work is and what an amazing benefit you'll see on the other side. With the unparalleled execution guidelines afforded by R&P you'll be solidly elevated to MOP before you know it!
Matt - thanks. This is a bit overwhelming. But, full of energy and excitement! What a way to do an OS! Joe
Was planning to test tomorrow morning but will likely test tomorrow evening, in true halloween spirit I was out until 4am last night and back up again with only a handful of hours under my belt. I'm already expecting some misery in the FTP test, need to at least get one solid night of sleep in me before I undertake it. My last season peak outdoor FTP was about 265 with a W/Kg right at around 4.0, I seriously wouldn't be surprised if I come in <250 for this test but that just means plenty of room left for improvement.
cant seem to copy the text from WKO and cant seem to get a screenshot in either. If someone can shed some light that would help.
TSS 80.9
IF 1.074
NP 183
VI 1.02
Pw:HR 2.48
Pa:HR3.04
Well Got the 1 st one done also. Thought I'd try and pace it perfectly as I was getting pretty good at it last year, but took it a little too easy on the first one and even though a little rough spot in the 2nd around the 10 minute to 12 minute mark I was able to crush the last 5 minutes. 1st 20' @ 255 watts, 2' break was interupted by the wife trying to get on the treadmill but it would turn on so had to get off and hit the reset button for her. Funny thing was I told her I'm during my test and if I get off then it's going to register no watts and give me a lower outcome, but she just gave me "The Look" so I hopped right off for her. 2nd felt good except the middle section and then had way too much left for the last 5 minutes but just tried to crush myself. Final 20' @ 265watts (last 5' at 278watts). A little pissed with myself as I've never taken it too easy, either went too hard too soon or had it about right. Oh well next time and have a starting point to go from.
Final result FTP= 257 and a 4.0w/kg to start the year off.
You should be able to copy the workout from the Journal page in the lower right-hand corner. Nice work, by the way!
Trent, If I recall correctly, that is exactly where you started last year. That wasn't coming off cancer treatment either! Look out!
I also need a little pacing practice as my 2nd 20' was 5 watts lower and hurt like hell.
I'm starting out 20 watts higher than last year though.
FTT:
Duration: 42:09
Work: 670 kJ
TSS: 64 (intensity factor 0.959)
Norm Power: 270
VI: 1.02
Pw:HR: 3.2%
Pa:HR: -57.04%
Distance: 14 ft
Elevation Gain: 0 ft
Elevation Loss: 10 ft
Grade: -405.2 % (-13 ft)
Min Max Avg
Power: 3 992 265 watts
Heart Rate: 128 189 179 bpm
Cadence: 27 113 88 rpm
Speed: 0 4.2 0.0 mph
Pace 14:12 0:00 16473:25 min/mi
Altitude: 373 386 382 ft
Crank Torque: 3 974 255 lb-in
Temperature: 69.8 69.8 69.8 Fahrenheit
Looks like some nice work all around. I was still in a semi diabetic coma from the trick or eating candy last night. Going to have to get it done this evening after work.
Nice job to all those who got the test in. just a quick report as I have to get to work. So after 9 weeks off I went out a little hot and had a lot of trouble in the second 20'. So i tested at 205. That's down 36 watts from last season but 25 better than last years start.
Gordon
I had a bit of a failed test today by calling it a few minutes short. This is really my first time back testing on the trainer since last April and I knew the mental piece was missing. That is something I'm going to work on heavily over the next few months. Still, it didn't end too bad as I only dropped 16 watts from where I was going to race Longhorn 70.3 at.
Starting Point:
FTP: 213
LTHR: 158
W/KG: 2.9
Let the fun begin!