I'm new to EN and this is only my second year in the "tri" space. I'm going to run the WKO+ this morning yet, but wanted to say that it was pretty tough. I think I'll be in the 190-200 range - but, I'm not sure how to interpret it. All I know, is it da$% well better be a lot higher in 20 weeks!
I think I needed someone next to me holding a freaking gun. I know I am weak on the bike but damn....Please HELP me...Is my FTH 177 or ? Some assistance please and thanks
Last week my PM was acting up so I changed the battery, it appeared to be fine. Started the 2nd 20 minutes of my test and I lost the signal, so I guess I need to change the batery in the hub.
Bummed I did not get a true FTP test reading, but I did have one hell of a workout which included bile tasting, dry heaving, a leg thrashing sufferfest. So, not terribly dissapointed, will estimate my FTP to be at 245 W for future workouts because no way I am going through that again for a while.
Firstly, I'm brand new to wko+. Can I upload my PT directly, or do I need to go to poweragent & transfer?
Also, the 2' of rest on the FTP test, is it a true 'do-nothing' rest, or is it 'active recovery' type of rest?
Sorry for newB question, but thanks for your help.
-Ed
@Ed--you should be able to directly download to WKO+. Once you do that, go to the graph and highlight your 42' FTP test. Your NP (norm power) number is what you'll use as an FTP. the 2' recovery should be still riding and spinning. i'd aim for something around 60% of what your interval ave power was. Good luck and kill it.
Wow – reading through the tread, lots of great work getting done in Team Turkey!! Some amazing results. So far no one has hit the bucket – excellent!
I will take my shot this evening. I must say am dealing with more performance anxiety that the start of any IM I have done.
Some Mental 6 pack aids for this evening.
"Today I do what others will not, so that tomorrow I can do what others can't"
"The will to succeed is nothing without the will to prepare" - Juma Ikaanga
"Do you think my muscles have anything to do with my being faster and stronger?"
-Morpheus, The Matrix
"We are judged by what we finish, not by what we start"
"Bathed in sweat, bent over and gasping for breath at the finish line, the athlete might have wondered aloud if this is what death must feel like. In time this athlete will surely realize the opposite. Indeed, this is what life feels like."
Since this was my first FTP test, I tried to pace myself so I didn't die before the end of the 2nd 20. 215 for 1st and 210 for 2nd. I actually thought that I didn't work hard enough, but almost 4 hours later my legs are still smoldering. I'll work on getting more data together later. I am stoked about the next 20 weeks.
First EN OS and EN OS style FTP test. I will upload from WKO later, all I have now is the RaceDay output:
1st 20mins xPower 242
2nd 20mins xPower 249
42min interval XPower 243
xPower is equivalent to NP
Conditions were not ideal as I forgot to bring the fan to work, so I did them in my 70+ externally temp controlled office and sweated a river. Drank about 1 bottle and ended up dumping the other over myself during the last part of the !st interval and the for all of the 2nd. May have left a little too much back on the first one but was worried about overheating and blowing it on the 2nd.
I have done the Allen/Coggan method before and for me the EN method is less burning in the legs .The 5min all out of the H/G protocol really takes it out of my legs before the threshold intervals starts. But they are both not pleasant.
Puts me right where I left the season on Oct 4. Onwards and upwards to over 270 by the end of OS
No fancy Power files here but I did my first OS bike test with a LTHR of 169. The sweet was pouring every were and my legs were on fire, the last 20min was the longest 20min of my life it seemed like at the time. I got it done now to rest up for the run test on wendsday.
Wow – reading through the tread, lots of great work getting done in Team Turkey!! Some amazing results. So far no one has hit the bucket – excellent!
I will take my shot this evening. I must say am dealing with more performance anxiety that the start of any IM I have done.
Some Mental 6 pack aids for this evening.
"Today I do what others will not, so that tomorrow I can do what others can't"
"The will to succeed is nothing without the will to prepare" - Juma Ikaanga
"Do you think my muscles have anything to do with my being faster and stronger?"
-Morpheus, The Matrix
"We are judged by what we finish, not by what we start"
"Bathed in sweat, bent over and gasping for breath at the finish line, the athlete might have wondered aloud if this is what death must feel like. In time this athlete will surely realize the opposite. Indeed, this is what life feels like."
-George Straznitskas
Love the Morpheus quote Matt!! My favorite and also very true!!
First indoor FTP test ever… hardest 42 minutes of my life (yes, I am a pansy). Spent last 5 minutes blind from sweat pouring in my eyes… feel completely turned inside out. Would have sworn my VI was super-high, but somehow ended up right at 1 for both intervals… go figure. Although I did bail on the aerobars for the last 15 minutes of the second interval and was bobbing and weaving like a drunk duck… will have to work on that. Hit 254 NP twice at Sprints (sort of) bracketing IMCDA this year (225 and 230 average power) so I am telling myself I haven’t lost too much from then (somehow). So, 227 NP for the 42 minutes… however, given that I am a big guy, that only puts me at 2.5 watts/kg. Goal is to drop ten lbs and add 50ish watts for a 3.2 watts/KG by end of OS… lots of work to do… fired-up for the next 20 weeks!
Grrr... still trying to figure out where we're posting...so this is cross posted elsewhere:
------------
Got mine done, too. If anything, I probably left a couple of watts on the table. Grrr. I started out the first few min taking it a little easy, then figured I'd take it up to what I knew I'd been riding pretty well this last month of not-too-taxing training for the first 20 min and then see. Made a spot decision to try to take it up 10 W in the second 20, just guessing based on how I felt. That seemed appropriate in that it started getting pretty hard around the 30 minute mark, but I had enough to crank it up another 10-15 for the last few minutes. After a shower, I would have been ok to go for a relatively easy run. I also know that my LT HR is usually a bit higher than the average HR for this test.
Did the whole thing down in the bars except the two min rest.
The good news is that I'm starting on a relative high point, 5 W up from last summer. May try to do the intervals for this first block assuming it's actually 5 W above the test, based on my not-perfect execution. Thoughts? Data appended.
First 2x20 FTP test ever. I'm a little surprised at how well I did...and at how much I had left in the tank. I have always been a strong finisher...and lately I have begun to suspect that is due to a strong fear of cracking. I hate cracking in training or racing!! I think my FTP would be up at 305 if I had started that first lap a bit harder. I just wasn't sure what to expect...but 299 to 311 is a pretty sizable gap.
Here's the WKO output. Terms are different but same result as Raceday from my earler post. Probably left a little out there because of first time with this protocol and no fan riding the trainer indoors.
Wow! Really great work from the whole crew! Way to get into the cave and get this party started! You guys crack me up with your assessments of your performance..."blind as a drunk duck"!!! That is hilarious, Art. And Matt S. thank you for the mental mojo quotes. I'm going to have to write some of those on my pain cave chalk board for the upcoming work.
My test went pretty much as expected considering that I haven't ridden with my PM since 7/11/10. I would just go out and ride. I expected to be lower than my peak tests, and I was. 21 watts lower to be exact. First 20 mins felt hard, but I kept it together. At the start of the second one, and through the first 10 minutes, I kind of lost my composure. Lots of fidgeting and movement and I was unable to find a rhythm. For the second 10 mins of the second 20 mins I re-collected my wits and was able to finish with consistency on par with my first 20, but not without sacrificing overall wattage for the duration. Sooooo.... I'm going in at 190 FTP, which puts me just under my usual 4.0 + w/kg at 3.7 (snore!). Onward to 211...
This is my first day with EN, and was also my first ever 20x2 FTP test. I can honestly say I didn't leave anything on the table, and ended up with an FTP of 286.
My first day of OutSeason is in the books. I was reluctant to bring the bike inside to the pain cave, but just couldn't outwit the dark. Very pleased with putting an all out effort for 40 minutes. Saw heart rates equivalent to what I'm used to outdoors, so I know it was good. Gonna have some good workouts this winter! Bring it on!
It was 60 degrees and clear today, and I did my test indoors, too...but for reasons of reproducibility. If you want to measure progress well, you pretty much have to do the tests under essentially identical conditions... at least "same bike, same indoor/outdoor". You can do workouts outdoor as long as weather allows, but the test is another thing.
I was totally geared up to get testing today. The cave was all set up. The bike was lubed & ready to go. The PT was working great as of a week ago when I set it all up. Today...nothing.
I went through it all. New batteries in hub, in lyc, learn 1, learn 2. Nada. I guess I'll have to try to call Saris tomorrow, then pay to get it shipped in, then pay to get it fixed.
Looks like I'll be a week or 2 late on the NovOS, or it might be a DecOS.
Coming out of the OS last year I had a FTP of 260. My last test before CDA was 255. Both of those tests were outside. I knew it would be lower, the question was how much fatigued is still in the legs from the 3 IMs this season and the last one 3 weeks ago. I had done a 15 min at 253 watts on Saturday to see how the legs felt – not bad. SO I went into this test shooting for a 250 target. Yea I should know better !!!! At the least I should have factored in something for the indoor factor – not thinking!!!
The first 10 min I knew this was going to be hard. I do best at these tests when the rpm is 92 to 96. The legs did not want to go above 90 rpm, not a good sign. In the second 10 min of the first 20 – the rpms slowly dropped but being on the Computrainer the watts were still there. The results were captured on the powertap ( I know the CT’s accuracy goes out the window when speed is below 16mph)
First 20 min NP = 248
I spun for 2 min at 170w praying for a miracle.
The second 20 min was the longest 20 min I have spent on a bike. The average cadence was 78 rpm. I backed the watts down a bit to keep moving. The legs just wanted to stop turning. I would get down to 60 rpm and jump out of the saddle and climb the cadence back up to 90, do my best to keep it there and watch it fall in frustration. Back out of the saddle and repeat the process – I wanted to quit 3 times. But got it done.
Second 20 min NP = 227
FTP = 236.
I think if I had went out at say 245 , I may have had a shot a holding it, or 240 worst case. Live and learn!
I am going to keep my season goal that I had in mind before this fun 42 min. I have confidence that WORK WORKS!
Current FTP 236, w/kg = 3.2
Goal FTP 280, w/kg = 4.0
Matt
Now to go read the other posts by Team Turkey of those that had a good day!!
Comments
I'm new to EN and this is only my second year in the "tri" space. I'm going to run the WKO+ this morning yet, but wanted to say that it was pretty tough. I think I'll be in the 190-200 range - but, I'm not sure how to interpret it. All I know, is it da$% well better be a lot higher in 20 weeks!
Looking forward to the "work" with all of you!
Best time of the year in EN , everyone doing the same thing and spreading the mojo around. Looking good everyone!
I'll test tomorrow or Wed. Raced CX twice yesterday (30+ and CAT 4). I'm dead to the world today.
Duration: 20:01
Work: 212 kJ
TSS: 30 (intensity factor 0.948)
Norm Power: 177
VI: 1
Pw:HR: 7.26%
Pa:HR: 9.93%
Distance: 6.195 mi
Elevation Gain: 0 ft
Elevation Loss: 0 ft
Grade: -0.0 % (-4 ft)
Min Max Avg
Power: 112 304 177 watts
Heart Rate: 130 177 168 bpm
Cadence: 68 129 85 rpm
Speed: 16.2 23.1 18.5 mph
Pace 2:36 3:43 3:14 min/mi
Hub Torque: 4 10 6 lb-in
Altitude: 532 536 534 ft
Crank Torque: 103 285 176 lb-in
Temperature: 73.4 75.2 74.7 Fahrenheit
Interval 2:
Duration: 2:00
Work: 7 kJ
TSS: n/a
Norm Power: n/a
VI: n/a
Pw:HR: -57.22%
Pa:HR: -24.54%
Distance: 0.389 mi
Elevation Gain: 0 ft
Elevation Loss: 0 ft
Grade: 0.0 % (0 ft)
Min Max Avg
Power: 30 167 66 watts
Heart Rate: 146 177 163 bpm
Cadence: 55 99 68 rpm
Speed: 9.8 17.8 11.6 mph
Pace 3:22 6:07 5:09 min/mi
Hub Torque: 2 6 4 lb-in
Altitude: 532 533 533 ft
Crank Torque: 35 181 81 lb-in
Temperature: 73.4 73.4 73.4 Fahrenheit
Interval 3:
Duration: 20:01 (20:02)
Work: 201 kJ
TSS: 27 (intensity factor 0.899)
Norm Power: 168
VI: 1
Pw:HR: 0.25%
Pa:HR: 1.54%
Distance: 5.874 mi
Elevation Gain: 0 ft
Elevation Loss: 0 ft
Grade: -0.0 % (-2 ft)
Min Max Avg
Power: 1 285 168 watts
Heart Rate: 146 179 171 bpm
Cadence: 67 115 85 rpm
Speed: 9.9 20.7 17.6 mph
Pace 2:54 6:02 3:25 min/mi
Hub Torque: 0 10 6 lb-in
Altitude: 530 533 531 ft
Crank Torque: 0 265 167 lb-in
Temperature: 73.4 73.4 73.4 Fahrenheit
Entire workout (153 watts):
Duration: 52:26 (52:31)
Work: 482 kJ
TSS: 66.5 (intensity factor 0.876)
Norm Power: 164
VI: 1.07
Pw:HR: 3.93%
Pa:HR: 14.16%
Distance: 15.18 mi
Elevation Gain: 0 ft
Elevation Loss: 918 ft
Grade: -1.2 % (-924 ft)
Min Max Avg
Power: 0 304 153 watts
Heart Rate: 79 179 161 bpm
Cadence: 41 153 83 rpm
Speed: 0 23.1 17.3 mph
Pace 2:36 0:00 3:28 min/mi
Hub Torque: 0 10 6 lb-in
Altitude: 530 1455 534 ft
Crank Torque: 0 285 154 lb-in
Temperature: 73.4 75.2 73.9 Fahrenheit
Peak 5s (253 watts):
Duration: 0:05
Work: 1 kJ
TSS: n/a
Norm Power: n/a
VI: n/a
Pw:HR: -23.73%
Pa:HR: -4.37%
Distance: 149 ft
Elevation Gain: 0 ft
Elevation Loss: 0 ft
Grade: 0.0 % (0 ft)
Min Max Avg
Power: 214 304 253 watts
Heart Rate: 173 174 174 bpm
Cadence: 85 90 87 rpm
Speed: 19.9 21.6 20.4 mph
Pace 2:47 3:01 2:56 min/mi
Hub Torque: 7 10 8 lb-in
Altitude: 533 533 533 ft
Crank Torque: 208 285 246 lb-in
Temperature: n/a n/a n/a Fahrenheit
Peak 10s (233 watts):
Duration: 0:10
Work: 2 kJ
TSS: n/a
Norm Power: n/a
VI: n/a
Pw:HR: -10.13%
Pa:HR: -6.39%
Distance: 297 ft
Elevation Gain: 0 ft
Elevation Loss: 0 ft
Grade: 0.0 % (0 ft)
Min Max Avg
Power: 197 304 233 watts
Heart Rate: 173 174 174 bpm
Cadence: 81 92 86 rpm
Speed: 18.9 21.6 19.9 mph
Pace 2:47 3:11 3:01 min/mi
Hub Torque: 6 10 8 lb-in
Altitude: 533 533 533 ft
Crank Torque: 183 285 230 lb-in
Temperature: n/a n/a n/a Fahrenheit
Peak 20s (221 watts):
Duration: 0:20
Work: 4 kJ
TSS: n/a
Norm Power: n/a
VI: n/a
Pw:HR: -3.92%
Pa:HR: -1.63%
Distance: 571 ft
Elevation Gain: 0 ft
Elevation Loss: 0 ft
Grade: 0.1 % (1 ft)
Min Max Avg
Power: 185 259 221 watts
Heart Rate: 177 177 177 bpm
Cadence: 83 93 85 rpm
Speed: 18.6 20.3 19.6 mph
Pace 2:57 3:13 3:04 min/mi
Hub Torque: 6 9 7 lb-in
Altitude: 530 531 530 ft
Crank Torque: 186 250 219 lb-in
Temperature: n/a n/a n/a Fahrenheit
Peak 30s (218 watts):
Duration: 0:30
Work: 6 kJ
TSS: n/a
Norm Power: n/a
VI: n/a
Pw:HR: 3.21%
Pa:HR: 6.88%
Distance: 947 ft
Elevation Gain: 0 ft
Elevation Loss: 0 ft
Grade: -0.0 % (-0 ft)
Min Max Avg
Power: 190 283 218 watts
Heart Rate: 132 155 145 bpm
Cadence: 88 99 93 rpm
Speed: 20.7 23.1 21.5 mph
Pace 2:36 2:54 2:47 min/mi
Hub Torque: 6 8 7 lb-in
Altitude: 536 536 536 ft
Crank Torque: 172 249 197 lb-in
Temperature: n/a n/a n/a Fahrenheit
Peak 1min (209 watts):
Duration: 1:00
Work: 12 kJ
TSS: n/a
Norm Power: n/a
VI: n/a
Pw:HR: 3.06%
Pa:HR: 1.78%
Distance: 0.321 mi
Elevation Gain: 0 ft
Elevation Loss: 0 ft
Grade: 0.1 % (1 ft)
Min Max Avg
Power: 164 259 209 watts
Heart Rate: 177 179 177 bpm
Cadence: 83 115 90 rpm
Speed: 18.1 20.3 19.2 mph
Pace 2:57 3:18 3:07 min/mi
Hub Torque: 6 9 7 lb-in
Altitude: 530 531 530 ft
Crank Torque: 143 250 197 lb-in
Temperature: 73.4 73.4 73.4 Fahrenheit
Peak 2min (200 watts):
Duration: 2:00
Work: 23 kJ
TSS: n/a
Norm Power: n/a
VI: n/a
Pw:HR: 14.11%
Pa:HR: 11.38%
Distance: 0.692 mi
Elevation Gain: 0 ft
Elevation Loss: 0 ft
Grade: -0.0 % (-1 ft)
Min Max Avg
Power: 163 283 200 watts
Heart Rate: 131 166 158 bpm
Cadence: 84 99 89 rpm
Speed: 19.6 23.1 20.7 mph
Pace 2:36 3:04 2:54 min/mi
Hub Torque: 5 8 6 lb-in
Altitude: 536 536 536 ft
Crank Torque: 160 249 189 lb-in
Temperature: 73.4 73.4 73.4 Fahrenheit
Peak 5min (189 watts):
Duration: 5:00
Work: 56 kJ
TSS: 8.4 (intensity factor 1.005)
Norm Power: 188
VI: 0.99
Pw:HR: 13.34%
Pa:HR: 10.66%
Distance: 1.659 mi
Elevation Gain: 0 ft
Elevation Loss: 0 ft
Grade: -0.0 % (-2 ft)
Min Max Avg
Power: 141 286 189 watts
Heart Rate: 130 167 163 bpm
Cadence: 74 129 88 rpm
Speed: 17.5 23.1 19.9 mph
Pace 2:36 3:26 3:01 min/mi
Hub Torque: 5 9 6 lb-in
Altitude: 534 536 535 ft
Crank Torque: 111 284 182 lb-in
Temperature: 73.4 75.2 74.1 Fahrenheit
Peak 10min (181 watts):
Duration: 10:00
Work: 108 kJ
TSS: 15.5 (intensity factor 0.965)
Norm Power: 180
VI: 1
Pw:HR: 11.34%
Pa:HR: 9.77%
Distance: 3.196 mi
Elevation Gain: 0 ft
Elevation Loss: 0 ft
Grade: -0.0 % (-2 ft)
Min Max Avg
Power: 127 286 181 watts
Heart Rate: 130 169 165 bpm
Cadence: 68 129 87 rpm
Speed: 16.7 23.1 19.1 mph
Pace 2:36 3:36 3:08 min/mi
Hub Torque: 5 9 6 lb-in
Altitude: 534 536 535 ft
Crank Torque: 111 284 176 lb-in
Temperature: 73.4 75.2 74.7 Fahrenheit
Peak 20min (177 watts):
Duration: 20:00
Work: 212 kJ
TSS: 30 (intensity factor 0.949)
Norm Power: 177
VI: 1
Pw:HR: 7.22%
Pa:HR: 9.88%
Distance: 6.191 mi
Elevation Gain: 0 ft
Elevation Loss: 0 ft
Grade: -0.0 % (-4 ft)
Min Max Avg
Power: 112 304 177 watts
Heart Rate: 130 177 168 bpm
Cadence: 68 129 85 rpm
Speed: 16.2 23.1 18.5 mph
Pace 2:36 3:43 3:14 min/mi
Hub Torque: 4 10 6 lb-in
Altitude: 532 536 534 ft
Crank Torque: 103 285 176 lb-in
Temperature: 73.4 75.2 74.7 Fahrenheit
Peak 30min (167 watts):
Duration: 30:00 (30:01)
Work: 300 kJ
TSS: 42.4 (intensity factor 0.921)
Norm Power: 172
VI: 1.03
Pw:HR: 12.18%
Pa:HR: 10.89%
Distance: 8.919 mi
Elevation Gain: 0 ft
Elevation Loss: 0 ft
Grade: -0.0 % (-6 ft)
Min Max Avg
Power: 1 304 167 watts
Heart Rate: 131 177 168 bpm
Cadence: 55 129 84 rpm
Speed: 9.8 23.1 17.8 mph
Pace 2:36 6:07 3:22 min/mi
Hub Torque: 0 10 6 lb-in
Altitude: 531 536 533 ft
Crank Torque: 0 285 168 lb-in
Temperature: 73.4 75.2 74.2 Fahrenheit
Carl, you can do the graph and highlight your 42' segment and on the left text box will tell you what the NP for the segment was....
FTP test:
Duration: 42:19 (42:22)
Work: 422 kJ
TSS: 76.8 (intensity factor 1.043)
Norm Power: 171
VI: 1.03
Pw:HR: 5.99%
Pa:HR: 5.92%
Distance: 12.501 mi
Elevation Gain: 0 ft
Elevation Loss: 0 ft
Grade: -0.0 % (-6 ft)
Min Max Avg
Power: 0 304 166 watts
Heart Rate: 131 179 169 bpm
Cadence: 43 129 84 rpm
Speed: 3.9 23.1 17.7 mph
Pace 2:36 15:34 3:24 min/mi
Hub Torque: 0 10 6 lb-in
Altitude: 530 536 532 ft
Crank Torque: 0 285 166 lb-in
Temperature: 73.4 75.2 74.0 Fahrenheit
@ Trent, Matt, when we said "Bring It" we didn't necessarily mean to supply NYC with a day's worth of Kilowatts! Yeash! And this is day one of the OS!
@ Carl, Jeff, Steven and Gordon, looks like solid efforts all the way around! Man are we about to have some fun training off of these baselines!
SS
FTP test:
Duration: 42:19 (42:22)
Work: 422 kJ
TSS: 76.8 (intensity factor 1.043)
Norm Power: 171
VI: 1.03
Pw:HR: 5.99%
Pa:HR: 5.92%
Distance: 12.501 mi
Elevation Gain: 0 ft
Elevation Loss: 0 ft
Grade: -0.0 % (-6 ft)
Min Max Avg
Power: 0 304 166 watts
Heart Rate: 131 179 169 bpm
Cadence: 43 129 84 rpm
Speed: 3.9 23.1 17.7 mph
Pace 2:36 15:34 3:24 min/mi
Hub Torque: 0 10 6 lb-in
Altitude: 530 536 532 ft
Crank Torque: 0 285 166 lb-in
Temperature: 73.4 75.2 74.0 Fahrenheit
Last week my PM was acting up so I changed the battery, it appeared to be fine. Started the 2nd 20 minutes of my test and I lost the signal, so I guess I need to change the batery in the hub.
Bummed I did not get a true FTP test reading, but I did have one hell of a workout which included bile tasting, dry heaving, a leg thrashing sufferfest. So, not terribly dissapointed, will estimate my FTP to be at 245 W for future workouts because no way I am going through that again for a while.
Here's my first FTP test ever! Looks like it's time to "bring it!"
FTP Test:
Duration: 42:00
Work: 461 kJ
TSS: 51.6 (intensity factor 0.859)
Norm Power: 186
VI: 1.02
Pw:HR: 2.43%
Pa:HR: 3.97%
Distance: 13.003 mi
Min Max Avg
Power: 0 263 183 watts
Heart Rate: 115 165 149 bpm
Cadence: 28 97 90 rpm
Speed: 13.8 20.5 18.6 mph
Pace 2:56 4:21 3:14 min/mi
Crank Torque: 0 641 172 lb-in
Few questions all...
Firstly, I'm brand new to wko+. Can I upload my PT directly, or do I need to go to poweragent & transfer?
Also, the 2' of rest on the FTP test, is it a true 'do-nothing' rest, or is it 'active recovery' type of rest?
Sorry for newB question, but thanks for your help.
-Ed
@Ed--you should be able to directly download to WKO+. Once you do that, go to the graph and highlight your 42' FTP test. Your NP (norm power) number is what you'll use as an FTP. the 2' recovery should be still riding and spinning. i'd aim for something around 60% of what your interval ave power was. Good luck and kill it.
That's great, thanks much Keith.
Wow – reading through the tread, lots of great work getting done in Team Turkey!! Some amazing results. So far no one has hit the bucket – excellent!
I will take my shot this evening. I must say am dealing with more performance anxiety that the start of any IM I have done.
Some Mental 6 pack aids for this evening.
"Today I do what others will not, so that tomorrow I can do what others can't"
"The will to succeed is nothing without the will to prepare" - Juma Ikaanga
"Do you think my muscles have anything to do with my being faster and stronger?"
-Morpheus, The Matrix
"We are judged by what we finish, not by what we start"
"Bathed in sweat, bent over and gasping for breath at the finish line, the athlete might have wondered aloud if this is what death must feel like. In time this athlete will surely realize the opposite. Indeed, this is what life feels like."
-George Straznitskas
I'll work on getting more data together later. I am stoked about the next 20 weeks.
First EN OS and EN OS style FTP test. I will upload from WKO later, all I have now is the RaceDay output:
1st 20mins xPower 242
2nd 20mins xPower 249
42min interval XPower 243
xPower is equivalent to NP
Conditions were not ideal as I forgot to bring the fan to work, so I did them in my 70+ externally temp controlled office and sweated a river. Drank about 1 bottle and ended up dumping the other over myself during the last part of the !st interval and the for all of the 2nd. May have left a little too much back on the first one but was worried about overheating and blowing it on the 2nd.
I have done the Allen/Coggan method before and for me the EN method is less burning in the legs .The 5min all out of the H/G protocol really takes it out of my legs before the threshold intervals starts. But they are both not pleasant.
Puts me right where I left the season on Oct 4. Onwards and upwards to over 270 by the end of OS
Cheers
Ian
Love the Morpheus quote Matt!! My favorite and also very true!!
First Interval:
Entire workout (228 watts):
Duration: 20:00
Work: 273 kJ
Norm Power:229
VI: 1
Min Max Avg
Power: 0 368 228 watts
Heart Rate: 110 173 159 bpm
Cadence: 81 105 96 rpm
Speed: 17.2 65 57.9 mph
Rest interval: not copied here but in my 42 min range
2nd Interval:
Entire workout (229 watts):
Duration: 20:01
Work: 274 kJ
Norm Power:229
VI: 1
Min Max Avg
Power: 0 287 229 watts
Heart Rate: 130 176 168 bpm
Cadence: 88 101 97 rpm
42 minute range:
Entire workout (221 watts):
Duration: 42:01
Work: 557 kJ
Norm Power:227
VI: 1.02
Min Max Avg
Power: 0 368 221 watts
Heart Rate: 110 176 163 bpm
Cadence: 37 105 96 rpm
LOL! Matt, thank you for reminding me of this! I used to be one of my quotes while riding the trainer 2 OS's ago. Time to get that mental 6 pack back!
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Got mine done, too. If anything, I probably left a couple of watts on the table. Grrr. I started out the first few min taking it a little easy, then figured I'd take it up to what I knew I'd been riding pretty well this last month of not-too-taxing training for the first 20 min and then see. Made a spot decision to try to take it up 10 W in the second 20, just guessing based on how I felt. That seemed appropriate in that it started getting pretty hard around the 30 minute mark, but I had enough to crank it up another 10-15 for the last few minutes. After a shower, I would have been ok to go for a relatively easy run. I also know that my LT HR is usually a bit higher than the average HR for this test.
Did the whole thing down in the bars except the two min rest.
The good news is that I'm starting on a relative high point, 5 W up from last summer. May try to do the intervals for this first block assuming it's actually 5 W above the test, based on my not-perfect execution. Thoughts? Data appended.
Wm
(BTW, what happened to the ability to post pics?)
Overall: 42:04
Work: 589 kJ
TSS: 74.3
Norm Power: 235
VI: 1.01
Min Max Avg
Power: 56 314 233 watts
Heart Rate: 122 173 158 bpm
Cadence: 45 97 78 rpm
Speed: 10.6 19.1 17.6 mph
Crank Torque: 75 322 254 lb-in
Lap by lap:
Lap 2 (0:20:01.45):
Duration: 20:02
Work: 275 kJ
TSS: 33.6 (intensity factor 1.004)
Norm Power: 229
VI: 1
Min Max Avg
Power: 163 277 228 watts
Heart Rate: 122 159 152 bpm
Cadence: 69 97 80 rpm
Speed: 14.6 18.5 17.5 mph
Crank Torque: 177 303 244 lb-in
Lap 4 (0:20:06.58):
Duration: 20:06
Work: 294 kJ
TSS: 38.3 (intensity factor 1.07)
Norm Power: 244
VI: 1
Pw:HR: 0.64%
Pa:HR: 3.1%
Min Max Avg
Power: 177 314 244 watts
Heart Rate: 149 173 164 bpm
Cadence: 71 85 77 rpm
Speed: 16.5 19.1 17.8 mph
Crank Torque: 199 322 267 lb-in
First 2x20 FTP test ever. I'm a little surprised at how well I did...and at how much I had left in the tank. I have always been a strong finisher...and lately I have begun to suspect that is due to a strong fear of cracking. I hate cracking in training or racing!! I think my FTP would be up at 305 if I had started that first lap a bit harder. I just wasn't sure what to expect...but 299 to 311 is a pretty sizable gap.
Without further Adoooooo
Total Workout:
Here's the WKO output. Terms are different but same result as Raceday from my earler post. Probably left a little out there because of first time with this protocol and no fan riding the trainer indoors.
EN 244:
Duration: 42:09
Work: 611 kJ
TSS: 74.4 (intensity factor 1.029)
Norm Power: 244
VI: 1.01
Pw:HR: n/a
Pa:HR: n/a
Distance: 12.78 mi
Min Max Avg
Power: 63 319 242 watts
Cadence: 65 94 81 rpm
Speed: 12.3 21.3 18.2 mph
Pace 2:49 4:53 3:18 min/mi
1st 243:
Duration: 20:03
Work: 293 kJ
TSS: 35.1 (intensity factor 1.025)
Norm Power: 243
VI: 1
Pw:HR: n/a
Pa:HR: n/a
Distance: 6.185 mi
Min Max Avg
Power: 197 319 243 watts
Cadence: 77 94 81 rpm
Speed: 17.5 21.3 18.5 mph
Pace 2:49 3:26 3:15 min/mi
Crank Torque: 212 307 253 lb-in
2nd 250:
Duration: 20:05
Work: 302 kJ
TSS: 37.3 (intensity factor 1.055)
Norm Power: 250
VI: 1
Pw:HR: n/a
Pa:HR: n/a
Distance: 6.101 mi
Min Max Avg
Power: 202 305 250 watts
Cadence: 76 86 80 rpm
Speed: 17.3 19.4 18.2 mph
Pace 3:05 3:28 3:18 min/mi
Crank Torque: 221 315 264 lb-in
Entire workout (214 watts):
Duration: 1:02:34
Work: 802 kJ
TSS: 96.4 (intensity factor 0.961)
Norm Power: 228
VI: 1.07
Pw:HR: n/a
Pa:HR: n/a
Distance: 18.133 mi
Min Max Avg
Power: 0 340 214 watts
Cadence: 40 104 80 rpm
Speed: 4.3 21.8 17.4 mph
Pace 2:45 13:48 3:26 min/mi
Crank Torque: 0 349 225 lb-in
My test went pretty much as expected considering that I haven't ridden with my PM since 7/11/10. I would just go out and ride. I expected to be lower than my peak tests, and I was. 21 watts lower to be exact. First 20 mins felt hard, but I kept it together. At the start of the second one, and through the first 10 minutes, I kind of lost my composure. Lots of fidgeting and movement and I was unable to find a rhythm. For the second 10 mins of the second 20 mins I re-collected my wits and was able to finish with consistency on par with my first 20, but not without sacrificing overall wattage for the duration. Sooooo.... I'm going in at 190 FTP, which puts me just under my usual 4.0 + w/kg at 3.7 (snore!). Onward to 211...
#1:
Duration: 20:02
Work: 235 kJ
TSS: 28.6 (intensity factor 0.926)
Norm Power: 195
VI: 1
Pw:HR: n/a
Pa:HR: n/a
Distance: 6.623 mi
Min Max Avg
Power: 159 243 195 watts
Cadence: 75 108 97 rpm
Speed: 18.3 20.5 19.8 mph
Pace 2:56 3:16 3:01 min/mi
Hub Torque: 54 79 65 lb-in
Crank Torque: 140 232 170 lb-in
#2
Duration: 20:03
Work: 227 kJ
TSS: 26.9 (intensity factor 0.896)
Norm Power: 189
VI: 1
Pw:HR: n/a
Pa:HR: n/a
Distance: 6.695 mi
Min Max Avg
Power: 108 256 188 watts
Cadence: 62 103 84 rpm
Speed: 17.5 21.7 20.0 mph
Pace 2:46 3:25 2:60 min/mi
Hub Torque: 38 78 62 lb-in
Crank Torque: 107 261 191 lb-in
FTP Test #1:
Duration: 41:56
Work: 468 kJ
TSS: 56.5 (intensity factor 0.901)
Norm Power: 190
VI: 1.02
Pw:HR: n/a
Pa:HR: n/a
Distance: 13.647 mi
Min Max Avg
Power: 0 256 187 watts
Cadence: 29 108 90 rpm
Speed: 2.7 21.7 19.6 mph
Pace 2:46 21:57 3:04 min/mi
Hub Torque: 0 79 62 lb-in
Crank Torque: 0 261 177 lb-in
This is my first day with EN, and was also my first ever 20x2 FTP test. I can honestly say I didn't leave anything on the table, and ended up with an FTP of 286.
Bev
It was 60 degrees and clear today, and I did my test indoors, too...but for reasons of reproducibility. If you want to measure progress well, you pretty much have to do the tests under essentially identical conditions... at least "same bike, same indoor/outdoor". You can do workouts outdoor as long as weather allows, but the test is another thing.
Sometimes I really hate my PowerTap.
I was totally geared up to get testing today. The cave was all set up. The bike was lubed & ready to go. The PT was working great as of a week ago when I set it all up. Today...nothing.
I went through it all. New batteries in hub, in lyc, learn 1, learn 2. Nada. I guess I'll have to try to call Saris tomorrow, then pay to get it shipped in, then pay to get it fixed.
Looks like I'll be a week or 2 late on the NovOS, or it might be a DecOS.
Annoyed.
Rant.Over.
Wow my FTP test was UGLY!!!
