So I can tell from the below that I have not been on a bike for two months since IM Lousville! I have focused on running and have moved my VDOT up from 43 to 46, though. Looking forward to my second year in da haus with some aggressive goals!
I completed the FTP test today and suffered just like everyone else mentions. I actually started the OS plan 2 weeks ago and decided to start over again so I could get in sync with the November group. I compared today's results to 2 weeks ago and was very happy with the improvement.
2 weeks ago - 10/18/2010 Norm Power - 205 watts Watts/kg - 3.1 w/kg LTHR - 168
I remember that test from 2 weeks ago and I know I pushed as hard as I could. Today was equally as hard, so I'm not sure if really sandbagged a bit last time or if I really had an increase. This is a 21 watt increase in 2 weeks - about 10%. I had been off the bike for a while and wondered if I was just seeing fitness return fast. Anyway, now my weekly rides will require me to suffer that much more to hit the higher power zone numbers.
If I continue to improve, I'll be very, very happy at the end of the OS. Look out Pain Cave - here I come........
The obligatory excuses. Have not been feeling very well. Went to the doc a couple weeks ago as I have had a weird lung thing going on since I was sick. Promised the doc that if it did not go away entirely in a couple of weeks I would get a chest xray. Did that on the way home. Still feeling crappy from eating too much candy last night. Have a power tap rather than one of those cheater ergomo's or quarqs. Changed the position on the bike yesterday, much steeper, bit more drop. Have not been on the tri bike at all since the cuse half middle of September, decided at some point today that I would do the whole thing in the bars, did last years OS on the road bike, did not have both fans, one is not enough...what else...ah thats enough right?
Got home about 7, read beauty and the beast twice, tucked in the babies and headed down to the cave with every intention of turning them in anger. Warmed up 10 minutes and got to it. Held on to 310 or so for the first 10 minutes. That was not happening. Really wanted to sit up but pretended that i was glued to the bars. Ended up going through 20 minutes in 293. Had to get off the bike and get some tissues as there was no bucket near by. Super weak on the first 5 of the second interval, had nada, was gonna bag it but decided to dig deep and see what I could do. Was at 284 at that point, ended up coming through the 20 at 290 somehow. Hurt bad from 10 t0 15 and then was just kinda numb to it. Felt like the good old days...
NOS test 1:
Duration: 42:03 (42:26)
Work: 702 kJ
TSS: 63.3 (intensity factor 0.95)
Norm Power: 289
VI: 1.04
Pw:HR: n/a
Pa:HR: n/a
Distance: 14.923 mi
Elevation Gain: 82 ft
Elevation Loss: 92 ft
Grade: -0.0 % (-10 ft)
MinMaxAvg
Power: 0 413 278 watts
Cadence: 30 156 96 rpm
Speed: 0 31.3 21.4 mph
Thoughts. Never done a trainer test, or any test really totally in the bars. That is hateful. Do not think I am ever doing that again. Have said that about testing in general about 50 times. Did not miss being on the trainer at all. Had I not been able to look/feel back to all the trainer tests the last few years there is no way I could have held it together the way I did. Biggest difference between this test and the past is the freakin evil JOULE! Staring at the NP and IF for the interval there is no hiding and hoping. You know where you are at. It is brutal. And so the NOS begins again...
....... Biggest difference between this test and the past is the freakin evil JOULE! Staring at the NP and IF for the interval there is no hiding and hoping. You know where you are at. It is brutal.
Chris – Excellent effort given how you felt, way to Get R Done.
“officially worthless and weak”....... resonated with me.
On the Joule note – I agree – I stares at you , no yells at you what the numbers are. Not sure what hurt more the legs or the head seeing the numbers!!
We will get there my friend – there is a great day on the other side of the hump that we will have. I have no doubt. Take care of yourself, get feeling better!!!
I'm heading out this week (my son is a Marine Officer graduating from TBS), so I did my tests over the weekend.
Bike:
First 20:
Duration: 20:00
Work: 242 kJ
TSS: 33.6 (intensity factor 1.003)
Norm Power: 202
VI: 1
Pw:HR: n/a
Pa:HR: n/a
Distance: 6.937 mi
Min Max Avg
Power: 166 258 202 watts
Speed: 19 21.6 20.8 mph
Pace 2:47 3:10 2:53 min/mi
Second 20:
Duration: 20:00
Work: 245 kJ
TSS: 34.6 (intensity factor 1.019)
Norm Power: 205
VI: 1
Pw:HR: n/a
Pa:HR: n/a
Distance: 6.976 mi
Min Max Avg
Power: 162 258 204 watts
Speed: 18.4 22.1 20.9 mph
Pace 2:43 3:16 2:52 min/mi
Time Test:
Duration: 42:00
Work: 499 kJ
TSS: 69.8 (intensity factor 0.999)
Norm Power: 201
VI: 1.01
Distance: 14.411 mi
Min Max Avg
Power: 79 258 198 watts
Speed: 14 22.1 20.6 mph
Pace 2:43 4:16 2:55 min/mi
While the result is nothing to be happy about, I did feel like I paced it pretty well. Considering my lack of training, it went pretty well.
Run:
Forerunner305 [Run]:
Duration: 23:37 (23:43)
rTSS: 44 (1.019)
NGP: 7:25 (216.8 m/min)
Distance: 3.137 mi
Elevation Gain: 364 ft
Elevation Loss: 384 ft
Lap #2 (Run):
Duration: 7:30
Work: n/a
rTSS: 14.9 (1.063)
NGP: 7:06 (226.7 m/min)
Distance: 1.003 mi
Elevation Gain: 145 ft
Elevation Loss: 126 ft
Grade: 0.4 % (19 ft)
MinMaxAvg
Speed: 6:14 9:12 7:33 min/mi
Altitude: 309 385 345 ft
Lap #3 (Run):
Duration: 7:17
Work: n/a
rTSS: 12.3 (0.983)
NGP: 7:41 (209.5 m/min)
VI: n/a
Pw:HR: n/a
Pa:HR: n/a
Distance: 0.998 mi
Elevation Gain: 90 ft
Elevation Loss: 138 ft
Grade: -0.9 % (-49 ft)
MinMaxAvg
Speed: 6:19 8:07 7:19 min/mi
Altitude: 277 340 318 ft
Lap #4 (Run):
Duration: 0:56
Work: n/a
rTSS: n/a
NGP: n/a
VI: n/a
Pw:HR: n/a
Pa:HR: n/a
Distance: 688 ft
Elevation Gain: 8 ft
Elevation Loss: 39 ft
Grade: -4.6 % (-31 ft)
MinMaxAvg
Speed: 4:08 0:00 7:09 min/mi
Altitude: 254 291 275 ft
or Vdot of 41.
I did this race at a local 5K and spent too much time dodging kids. The question to the haus is I did a 5K a month ago which was right around a minute faster than this. Should I stick with this? Or should I try to retest later this week?
first test done!!!! lots of room for improvement as it will be different being on the tri bike this year vs. the road bike. actually was only on the tri bike for about 3 weeks all year and that was last march. all i can say is that i paced it really well, but the last 6-8 minutes were a deep dark place. the hell with looking at the little yellow computer---keeping your eyes open just wastes energy that is required to make it to the end. i even kept thinking about keeping my face neutral and not grimacing or i wouldn't make it until the end. THANK GOD FOR SLIPKNOT!!!! here are the numbers:
spd averaged 19. I know it probably doesn't matter, but I don't dig that. This kind of effort usually gives me 22-24mph on the road. Maybe its because I tend to tighten the trainer's roller on so tight that it doesn't turn at all....so, I picture myself averaging 19 while climbing Brasstown Bald! Does speed even matter here or is it all HR/RPE?
back to the test...pretty solid effort for every 10minutes. Held on strong for the last 10, and the last 3 were hell. Recovered really quickly and that makes me think I could've gone harder. But, I'll work with these numbers and then adjust when we retest, right?
Level 10 Puddle...including a new species of puddle for me... the straight line puddle that follows the pedal stroke, to go with the ocean under the wheel/bars.
Also, am I supposed to plug these numbers in somewhere?
@Chris G - Nice job getting it done. Not worthless and weak, just setting your self up for a carrot award right? Your test was similar to mine I went out to hard in the first 20 and just suffered, it happens. At least you have a chest x-ray and a doctor's note I have nothing until I go for my check up on Thursday.
@Matt S - 3 weeks after a 3 IM year maybe to soon or perhaps it was execution of the test? Watch the recovery if it's the first one otherwise hammer away.
@ Chris H - Yes you go with what you have tested then crank it out in 8 weeks. The shorter intervals 2 and 3 times 6,8 and even 10 minutes are easier to go over FTP now. In 6-8 weeks it will be more difficult to do that as the intervals get longer and the fatigue accumulates. If you are feeling good and recovering push the bike a little. I'd be very cautious with that as I burned myself a couple times last year doing that and needed a couple extra days off.
NOS... that sounds too much like noose. Anyway. I thought all day about how to approach this. Do I go for it or sandbag a bit? Well I didn't take it easy, but I might I have had something left. So this is a great start for me. I'll spare you the details. My new NP is 248. I'm pretty happy. My W/Kg is 3.4. I'll take it. If you are stronger than me, well you are just better. If you are discouraged, here is a little motivation: http://www.youtube.com/watch?v=Xa-T...re=related Get it done.
Same story, FTP test kicked my ass. Have been pretty inactive since IMWI, really inactive since I blew out my wrist a few weeks back. Definitely had a little too much fun over halloween weekend and still kind of out of it. Anyway heres the damage:
So it all works out to a 42' NP of 242 and W/Kg of 3.5, down 25 watts from season peak 2 months ago but I'm honestly pretty ok with it. This marks the beginning of my return to fitness after essentially nothing but 12-ounce curls for the last month or two and I am personally very ready to begin the journey. I'm all partied out and ready to get back in this game.
Also started on the NOS today. Am new to EN and training with power, etc. I decided to hold off on a PM for now, and bike with heart rate (also something I haven't done before, so no knowledge about what my HR usually is while biking). Am on the intermediate plan and did 40min time trial (on trainer), thought I put in hard effort, but avg HR came out to 123... Does this indicate I actually didn't work hard enough? I know everyone is different, etc, but 123 just seems too low?
Everyone is different, but that does sound quite low... you should be at or around your lactate threshold heart rate for a Functional Threshold Power Test... As a N of 1, mine is ~163bpm and my max heart rate is ~185... and I am dangerously close to 40 years old... if you are younger, in better shape, and/or have better genetics (all emminently possible if not probable) your LTHR is likely to be higher than mine. Ideally, when you get to the 42nd total minute, you won't think you can go for even one more minute... if you get in the ballpark of that sort of effort, your average HR for the 42 minutes is a good indication of your LTHR.
Also started on the NOS today. Am new to EN and training with power, etc. I decided to hold off on a PM for now, and bike with heart rate (also something I haven't done before, so no knowledge about what my HR usually is while biking). Am on the intermediate plan and did 40min time trial (on trainer), thought I put in hard effort, but avg HR came out to 123... Does this indicate I actually didn't work hard enough? I know everyone is different, etc, but 123 just seems too low?
Astrid - comparing power numbers with others is often misleading, comparing hr numbers with others is usually entirely so. People have very different heartrates notwithstanding that nonsensical 220 - age thing. That would be like saying all men are 6 feet tall. If you think that you could have worked harder, maybe you could have. You will, Testing is really hard and often takes some time to get right.
Sounds strange but you need to work really hard to be able to work really hard
The obligatory excuses. Have not been feeling very well. Went to the doc a couple weeks ago as I have had a weird lung thing going on since I was sick. Promised the doc that if it did not go away entirely in a couple of weeks I would get a chest xray. Did that on the way home. Still feeling crappy from eating too much candy last night. Have a power tap rather than one of those cheater ergomo's or quarqs. Changed the position on the bike yesterday, much steeper, bit more drop. Have not been on the tri bike at all since the cuse half middle of September, decided at some point today that I would do the whole thing in the bars, did last years OS on the road bike, did not have both fans, one is not enough...what else...ah thats enough right?
Got home about 7, read beauty and the beast twice, tucked in the babies and headed down to the cave with every intention of turning them in anger. Warmed up 10 minutes and got to it. Held on to 310 or so for the first 10 minutes. That was not happening. Really wanted to sit up but pretended that i was glued to the bars. Ended up going through 20 minutes in 293. Had to get off the bike and get some tissues as there was no bucket near by. Super weak on the first 5 of the second interval, had nada, was gonna bag it but decided to dig deep and see what I could do. Was at 284 at that point, ended up coming through the 20 at 290 somehow. Hurt bad from 10 t0 15 and then was just kinda numb to it. Felt like the good old days...
Thoughts. Never done a trainer test, or any test really totally in the bars. That is hateful. Do not think I am ever doing that again. Have said that about testing in general about 50 times. Did not miss being on the trainer at all. Had I not been able to look/feel back to all the trainer tests the last few years there is no way I could have held it together the way I did. Biggest difference between this test and the past is the freakin evil JOULE! Staring at the NP and IF for the interval there is no hiding and hoping. You know where you are at. It is brutal. And so the NOS begins again...
NOS test 1:
Duration: 42:03 (42:26)
Work: 702 kJ
TSS: 63.3 (intensity factor 0.95)
Norm Power: 289
VI: 1.04
Pw:HR: n/a
Pa:HR: n/a
Distance: 14.923 mi
Elevation Gain: 82 ft
Elevation Loss: 92 ft
Grade: -0.0 % (-10 ft)
MinMaxAvg
Power: 0 413 278 watts
Cadence: 30 156 96 rpm
Speed: 0 31.3 21.4 mph
Excuses, excuses I'll take but a VI of 1.04 on the trainer Dude there are no hills on a trainer. Excecute, excecute, excecute!!!
i'm not gonna lie, i kinda wanted to cry. this was my first sort of time trial ... ever. all of you EN veterans, please keep the giggles to a quiet roar. i'm sure the sight of a new guy doing this for first time is a sight to behold!
i'm a team EN newbie and don't quite have all the gizmo's and gadgets yet. for the time being i won't be able to train with power - will have to use my heart rate (blah). with that said, here are my stats:
LTHR 148 max HR 163 22.1 mph avg (take this with a grain of salt, i know) 32.1 mph max 14.93 miles
* note to self: come more mentally prepare for this time of "fun" in 8 weeks time!
First-ever formal FTP test, longest-ever trainer workout, in the aerobars the whole time, with my head up watching "Blade Runner" on the pain cave's new flatscreen to strengthen those neck muscles. I'm surprised my VI wasn't worse since I know my cadence dropped during the exciting bits onscreen. I'm disappointed with the wattage, but given my newbie-ness I guess the mere fact that I was able to hold the wattage for the entire test counts as some sort of success. It'll be interesting to see how much a few weeks' experience on the trainer helps with the Week 8 test.
Don't know what happened to the HR since I was wearing a monitor.
@ChrisG - a FTT 100% in the bars is a different animal. Nice work. I did my full first OS in the aerobars and never once tested out of the bars. Last year I tested sitting up and instantly went up about 10 watts. Since the OS is about getting the watts as high as possible to me I now test sitting up, but attempt the workouts in the bars. Typicallyfor intervals up to about 12' I can pull off staying in the bars but after that I end up sitting up. I'm ok with it because I am targeting the higher number from testing in sitting up.
During the season it's a different story and I test outside in 100% in the bars.
@ChrisG - a FTT 100% in the bars is a different animal. Nice work. I did my full first OS in the aerobars and never once tested out of the bars. Last year I tested sitting up and instantly went up about 10 watts. Since the OS is about getting the watts as high as possible to me I now test sitting up, but attempt the workouts in the bars. Typicallyfor intervals up to about 12' I can pull off staying in the bars but after that I end up sitting up. I'm ok with it because I am targeting the higher number from testing in sitting up.
During the season it's a different story and I test outside in 100% in the bars.
Thanks Matt -- was pondering this as a n00b about to do my first bike test
Chris G's answer is better... my answer was overly obtuse (by "N of 1" I meant to imply that my numbers should be taken with a bag of salt). One other suggestion is a bit of a self-calibration. What is your HR when you run 5k at race pace? Your bike testing HR will LIKELY be within 5-20 bpm (less) than your running race pace HR. If it isn't, it will get there as your training progresses. Incidentally, as you progress, your HR at running race pace may also go up (to a point).
Team, I am motivated and inspired by all the reports. Lot's of digging deep and going down to that dark place to find out what you're made of. Good stuff, stuff that makes champions.
I like Chris G's comments: "Super weak on the first 5 of the second interval, had nada, was gonna bag it but decided to dig deep and see what I could do. Was at 284 at that point, ended up coming through the 20 at 290 somehow. Hurt bad from 10 t0 15 and then was just kinda numb to it.
Just finished my test. Could procrastinate no longer once wife grabbed the little one. It was ugly around the 5' of the second 20'. It was even worse at the 15' mark but I gutted it out. Wanted to quit a couple times but just couldn't do it. WKO had it at 247 but I had to stop during the second 20' when wife let my little one walk up to the bike so because of that and since I love round numbers I'm calling it 250. Right about where I left off last OS. Pretty happy with that considering I just got back on the bike a couple weeks ago.
Thanks all for inspiring me to push on! 300w here I come!
I think I'm testing tonight. Still a little sore from Sunday. Might do the Allen 5' Blow out and 20' test. I need my 5' power for additional CX races and I don't really want to do both
Wow... I'm not sure if the running was more painful physically or seeing how slow I was going was more painful mentally.
No excusses, I just sucked today and now I know that I have to work even harder. I gave it 100% as my heart rate was pretty high and I proceed to hack up a lung and some phlem about 10 seconds after finishing. Didn't actually puke but caughed up a lot of crap.
5k Test:
Duration: 18:15
Work: n/a
rTSS: 30.5 (0.968)
NGP: 5:53 (273.8 m/min)
VI: n/a
Pw:HR: n/a
Pa:HR: 4.24%
Distance: 3.11 mi
Elevation Gain: 64 ft
Elevation Loss: 71 ft
Grade: -0.0 % (-7 ft)
Min Max Avg
Heart Rate: 159 196 192 bpm
Cadence: 86 105 98 rpm
Speed: 0 12.6 10.2 mph
Pace 4:45 0:00 5:54 min/mi
Altitude: 767 821 792 ft
I guess ironman training really does make you slow as I managed to lose 1:30 since may!
Just finished my test. Could procrastinate no longer once wife grabbed the little one. It was ugly around the 5' of the second 20'. It was even worse at the 15' mark but I gutted it out. Wanted to quit a couple times but just couldn't do it. WKO had it at 247 but I had to stop during the second 20' when wife let my little one walk up to the bike so because of that and since I love round numbers I'm calling it 250. Right about where I left off last OS. Pretty happy with that considering I just got back on the bike a couple weeks ago.
Thanks all for inspiring me to push on! 300w here I come!
Nice work! I have also done many trainer workouts with the little ones running around. It can certainly add to the challenge sometimes.
Just finished my test. Could procrastinate no longer once wife grabbed the little one. It was ugly around the 5' of the second 20'. It was even worse at the 15' mark but I gutted it out. Wanted to quit a couple times but just couldn't do it. WKO had it at 247 but I had to stop during the second 20' when wife let my little one walk up to the bike so because of that and since I love round numbers I'm calling it 250. Right about where I left off last OS. Pretty happy with that considering I just got back on the bike a couple weeks ago.
Thanks all for inspiring me to push on! 300w here I come!
Nice work! I have also done many trainer workouts with the little ones running around. It can certainly add to the challenge sometimes.
Thanks Chris, wife didn't realize that importance of the ride. Need to watch out for those little fingers. Hardest part was that she wanted me to hold her and I had to beg off.
Comments
Interval 1:
Duration: 20:01
Work: 229 kJ
TSS: 36 (intensity factor 1.038)
Norm Power: 193
VI: 1.01
Pw:HR: 5.68%
Pa:HR: 3.72%
Distance: 6.661 mi
Min Max Avg
Power: 132 291 191 watts
Heart Rate: 141 170 156 bpm
Cadence: 87 106 95 rpm
Speed: 18.3 22.9 20.0 mph
Pace 2:37 3:17 3:00 min/mi
Crank Torque: 121 258 169 lb-in
FTP Total:
Duration: 42:01
Work: 460 kJ
TSS: 69.8 (intensity factor 0.998)
Norm Power: 186
VI: 1.02
Pw:HR: 6.08%
Pa:HR: 3.18%
Distance: 13.69 mi
Min Max Avg
Power: 82 291 183 watts
Heart Rate: 138 170 156 bpm
Cadence: 44 106 94 rpm
Speed: 12.6 22.9 19.6 mph
Pace 2:37 4:47 3:04 min/mi
Crank Torque: 102 258 165 lb-in
Interval 2:
Duration: 20:01
Work: 215 kJ
TSS: 31.5 (intensity factor 0.972)
Norm Power: 181
VI: 1.01
Pw:HR: 8.32%
Pa:HR: 5.39%
Distance: 6.474 mi
Min Max Avg
Power: 123 279 180 watts
Heart Rate: 138 170 158 bpm
Cadence: 81 106 93 rpm
Speed: 16.9 21.6 19.4 mph
Pace 2:46 3:33 3:06 min/mi
Crank Torque: 112 235 162 lb-in
11/1/2010
Norm Power - 226 watts
Watts/kg - 3.4 w/kg
LTHR - 167
2 weeks ago - 10/18/2010
Norm Power - 205 watts
Watts/kg - 3.1 w/kg
LTHR - 168
I remember that test from 2 weeks ago and I know I pushed as hard as I could. Today was equally as hard, so I'm not sure if really sandbagged a bit last time or if I really had an increase. This is a 21 watt increase in 2 weeks - about 10%. I had been off the bike for a while and wondered if I was just seeing fitness return fast. Anyway, now my weekly rides will require me to suffer that much more to hit the higher power zone numbers.
If I continue to improve, I'll be very, very happy at the end of the OS. Look out Pain Cave - here I come........
OK officially worthless and weak...
The obligatory excuses. Have not been feeling very well. Went to the doc a couple weeks ago as I have had a weird lung thing going on since I was sick. Promised the doc that if it did not go away entirely in a couple of weeks I would get a chest xray. Did that on the way home. Still feeling crappy from eating too much candy last night. Have a power tap rather than one of those cheater ergomo's or quarqs. Changed the position on the bike yesterday, much steeper, bit more drop. Have not been on the tri bike at all since the cuse half middle of September, decided at some point today that I would do the whole thing in the bars, did last years OS on the road bike, did not have both fans, one is not enough...what else...ah thats enough right?
Got home about 7, read beauty and the beast twice, tucked in the babies and headed down to the cave with every intention of turning them in anger. Warmed up 10 minutes and got to it. Held on to 310 or so for the first 10 minutes. That was not happening. Really wanted to sit up but pretended that i was glued to the bars. Ended up going through 20 minutes in 293. Had to get off the bike and get some tissues as there was no bucket near by. Super weak on the first 5 of the second interval, had nada, was gonna bag it but decided to dig deep and see what I could do. Was at 284 at that point, ended up coming through the 20 at 290 somehow. Hurt bad from 10 t0 15 and then was just kinda numb to it. Felt like the good old days...
NOS test 1:
Duration: 42:03 (42:26)
Work: 702 kJ
TSS: 63.3 (intensity factor 0.95)
Norm Power: 289
VI: 1.04
Pw:HR: n/a
Pa:HR: n/a
Distance: 14.923 mi
Elevation Gain: 82 ft
Elevation Loss: 92 ft
Grade: -0.0 % (-10 ft)
Min Max Avg
Power: 0 413 278 watts
Cadence: 30 156 96 rpm
Speed: 0 31.3 21.4 mph
Thoughts. Never done a trainer test, or any test really totally in the bars. That is hateful. Do not think I am ever doing that again. Have said that about testing in general about 50 times. Did not miss being on the trainer at all. Had I not been able to look/feel back to all the trainer tests the last few years there is no way I could have held it together the way I did. Biggest difference between this test and the past is the freakin evil JOULE! Staring at the NP and IF for the interval there is no hiding and hoping. You know where you are at. It is brutal. And so the NOS begins again...
On the Joule note – I agree – I stares at you , no yells at you what the numbers are. Not sure what hurt more the legs or the head seeing the numbers!!
I'm heading out this week (my son is a Marine Officer graduating from TBS), so I did my tests over the weekend.
Bike:
First 20:
Duration: 20:00
Work: 242 kJ
TSS: 33.6 (intensity factor 1.003)
Norm Power: 202
VI: 1
Pw:HR: n/a
Pa:HR: n/a
Distance: 6.937 mi
Min Max Avg
Power: 166 258 202 watts
Speed: 19 21.6 20.8 mph
Pace 2:47 3:10 2:53 min/mi
Second 20:
Duration: 20:00
Work: 245 kJ
TSS: 34.6 (intensity factor 1.019)
Norm Power: 205
VI: 1
Pw:HR: n/a
Pa:HR: n/a
Distance: 6.976 mi
Min Max Avg
Power: 162 258 204 watts
Speed: 18.4 22.1 20.9 mph
Pace 2:43 3:16 2:52 min/mi
Time Test:
Duration: 42:00
Work: 499 kJ
TSS: 69.8 (intensity factor 0.999)
Norm Power: 201
VI: 1.01
Distance: 14.411 mi
Min Max Avg
Power: 79 258 198 watts
Speed: 14 22.1 20.6 mph
Pace 2:43 4:16 2:55 min/mi
While the result is nothing to be happy about, I did feel like I paced it pretty well. Considering my lack of training, it went pretty well.
Run:
Forerunner305 [Run]:
Duration: 23:37 (23:43)
rTSS: 44 (1.019)
NGP: 7:25 (216.8 m/min)
Distance: 3.137 mi
Elevation Gain: 364 ft
Elevation Loss: 384 ft
Lap #2 (Run):
Duration: 7:30
Work: n/a
rTSS: 14.9 (1.063)
NGP: 7:06 (226.7 m/min)
Distance: 1.003 mi
Elevation Gain: 145 ft
Elevation Loss: 126 ft
Grade: 0.4 % (19 ft)
Min Max Avg
Speed: 6:14 9:12 7:33 min/mi
Altitude: 309 385 345 ft
Lap #3 (Run):
Duration: 7:17
Work: n/a
rTSS: 12.3 (0.983)
NGP: 7:41 (209.5 m/min)
VI: n/a
Pw:HR: n/a
Pa:HR: n/a
Distance: 0.998 mi
Elevation Gain: 90 ft
Elevation Loss: 138 ft
Grade: -0.9 % (-49 ft)
Min Max Avg
Speed: 6:19 8:07 7:19 min/mi
Altitude: 277 340 318 ft
Lap #4 (Run):
Duration: 0:56
Work: n/a
rTSS: n/a
NGP: n/a
VI: n/a
Pw:HR: n/a
Pa:HR: n/a
Distance: 688 ft
Elevation Gain: 8 ft
Elevation Loss: 39 ft
Grade: -4.6 % (-31 ft)
Min Max Avg
Speed: 4:08 0:00 7:09 min/mi
Altitude: 254 291 275 ft
or Vdot of 41.
I did this race at a local 5K and spent too much time dodging kids. The question to the haus is I did a 5K a month ago which was right around a minute faster than this. Should I stick with this? Or should I try to retest later this week?
Lap #1 (Run):
Duration: 7:47Work: n/a
rTSS: 14.3 (1.026)
NGP: 7:21 (218.8 m/min)
VI: n/a
Pw:HR: n/a
Pa:HR: n/a
Distance: 0.997 mi
Elevation Gain: 116 ft
Elevation Loss: 80 ft
Grade: 0.7 % (36 ft)
Min Max Avg
Speed: 6:24 11:38 7:47 min/mi
Altitude: 275 344 311 ft
first test done!!!! lots of room for improvement as it will be different being on the tri bike this year vs. the road bike. actually was only on the tri bike for about 3 weeks all year and that was last march. all i can say is that i paced it really well, but the last 6-8 minutes were a deep dark place. the hell with looking at the little yellow computer---keeping your eyes open just wastes energy
that is required to make it to the end. i even kept thinking about keeping my face neutral and not grimacing 
or i wouldn't make it until the end. THANK GOD FOR SLIPKNOT!!!! here are the numbers:
FTP test:
Duration: 42:00
Work: 512 kJ
TSS: 73.1 (intensity factor 1.022)
Norm Power: 204
VI: 1.01
Pw:HR: 4.63%
Pa:HR: 5.31%
Distance: 14.306 mi
Min Max Avg
Power: 104 237 203 watts
Heart Rate: 133 186 173 bpm
Cadence: 75 118 89 rpm
Speed: 16.8 21.8 20.4 mph
Pace 2:45 3:35 2:56 min/mi
Hub Torque: 39 75 66 lb-in
Crank Torque: 95 249 193 lb-in
Interval 1:
Duration: 20:06
Work: 249 kJ
TSS: 35.7 (intensity factor 1.033)
Norm Power: 207
VI: 1
Pw:HR: 4.58%
Pa:HR: 7.7%
Distance: 6.934 mi
Min Max Avg
Power: 181 235 207 watts
Heart Rate: 134 177 169 bpm
Cadence: 83 98 89 rpm
Speed: 20.2 21.8 20.7 mph
Pace 2:45 2:58 2:54 min/mi
Hub Torque: 56 74 66 lb-in
Crank Torque: 170 223 196 lb-in
Interval 3:
Duration: 20:02
Work: 248 kJ
TSS: 35.5 (intensity factor 1.031)
Norm Power: 206
VI: 1
Pw:HR: 2.54%
Pa:HR: 5.08%
Distance: 6.835 mi
Min Max Avg
Power: 147 237 207 watts
Heart Rate: 152 186 178 bpm
Cadence: 75 118 89 rpm
Speed: 19.4 21.1 20.5 mph
Pace 2:50 3:06 2:56 min/mi
Hub Torque: 50 75 67 lb-in
Crank Torque: 131 249 196 lb-in
Intermed OS, using HR/RPE
test gave me an avg HR of 169.
spd averaged 19. I know it probably doesn't matter, but I don't dig that. This kind of effort usually gives me 22-24mph on the road. Maybe its because I tend to tighten the trainer's roller on so tight that it doesn't turn at all....so, I picture myself averaging 19 while climbing Brasstown Bald! Does speed even matter here or is it all HR/RPE?
back to the test...pretty solid effort for every 10minutes. Held on strong for the last 10, and the last 3 were hell. Recovered really quickly and that makes me think I could've gone harder. But, I'll work with these numbers and then adjust when we retest, right?
Level 10 Puddle...including a new species of puddle for me... the straight line puddle that follows the pedal stroke, to go with the ocean under the wheel/bars.
Also, am I supposed to plug these numbers in somewhere?
@Chris G - Nice job getting it done. Not worthless and weak, just setting your self up for a carrot award right? Your test was similar to mine I went out to hard in the first 20 and just suffered, it happens. At least you have a chest x-ray and a doctor's note I have nothing until I go for my check up on Thursday.
@Matt S - 3 weeks after a 3 IM year maybe to soon or perhaps it was execution of the test? Watch the recovery if it's the first one otherwise hammer away.
@ Chris H - Yes you go with what you have tested then crank it out in 8 weeks. The shorter intervals 2 and 3 times 6,8 and even 10 minutes are easier to go over FTP now. In 6-8 weeks it will be more difficult to do that as the intervals get longer and the fatigue accumulates. If you are feeling good and recovering push the bike a little. I'd be very cautious with that as I burned myself a couple times last year doing that and needed a couple extra days off.
Gordon
NOS... that sounds too much like noose. Anyway. I thought all day about how to approach this. Do I go for it or sandbag a bit? Well I didn't take it easy, but I might I have had something left. So this is a great start for me. I'll spare you the details. My new NP is 248. I'm pretty happy. My W/Kg is 3.4. I'll take it. If you are stronger than me, well you are just better. If you are discouraged, here is a little motivation: http://www.youtube.com/watch?v=Xa-T...re=related Get it done.
Lap 2 (0:20:00.23):
Duration: 19:59
Work: 300 kJ
TSS: 30.4 (intensity factor 0.968)
Norm Power: 252
VI: 1
Pw:HR: 0.25%
Pa:HR: n/a
Distance: 0 ft
Min Max Avg
Power: 126 349 251 watts
Heart Rate: 122 185 177 bpm
Cadence: 88 106 98 rpm
Crank Torque: 103 289 216 lb-in
Lap 3 (0:02:02.00):
Duration: 2:01
Work: 14 kJ
TSS: n/a
Norm Power: n/a
VI: n/a
Pw:HR: -22.45%
Pa:HR: n/a
Distance: 0 ft
Min Max Avg
Power: 69 246 118 watts
Heart Rate: 146 184 164 bpm
Cadence: 78 93 88 rpm
Crank Torque: 68 236 113 lb-in
Lap 4 :
Duration: 20:01
Work: 286 kJ
TSS: 28 (intensity factor 0.915)
Norm Power: 238
VI: 1
Pw:HR: -0.3%
Pa:HR: n/a
Distance: 0 ft
Min Max Avg
Power: 167 358 238 watts
Heart Rate: 152 186 177 bpm
Cadence: 87 107 98 rpm
Crank Torque: 146 299 205 lb-in
So it all works out to a 42' NP of 242 and W/Kg of 3.5, down 25 watts from season peak 2 months ago but I'm honestly pretty ok with it. This marks the beginning of my return to fitness after essentially nothing but 12-ounce curls for the last month or two and I am personally very ready to begin the journey. I'm all partied out and ready to get back in this game.
Everyone is different, but that does sound quite low... you should be at or around your lactate threshold heart rate for a Functional Threshold Power Test... As a N of 1, mine is ~163bpm and my max heart rate is ~185... and I am dangerously close to 40 years old... if you are younger, in better shape, and/or have better genetics (all emminently possible if not probable) your LTHR is likely to be higher than mine. Ideally, when you get to the 42nd total minute, you won't think you can go for even one more minute... if you get in the ballpark of that sort of effort, your average HR for the 42 minutes is a good indication of your LTHR.
Astrid - comparing power numbers with others is often misleading, comparing hr numbers with others is usually entirely so. People have very different heartrates notwithstanding that nonsensical 220 - age thing. That would be like saying all men are 6 feet tall. If you think that you could have worked harder, maybe you could have. You will, Testing is really hard and often takes some time to get right.
Sounds strange but you need to work really hard to be able to work really hard
Excuses, excuses I'll take but a VI of 1.04 on the trainer
Dude there are no hills on a trainer. Excecute, excecute, excecute!!!
i'm a team EN newbie and don't quite have all the gizmo's and gadgets yet. for the time being i won't be able to train with power - will have to use my heart rate (blah). with that said, here are my stats:
LTHR 148
max HR 163
22.1 mph avg (take this with a grain of salt, i know)
32.1 mph max
14.93 miles
* note to self: come more mentally prepare for this time of "fun" in 8 weeks time!
I was having issues holding steady and bouncing between 280 and 350 but that is ridiculous considering i have ridden half ims with the same vi
Uh ok
Don't know what happened to the HR since I was wearing a monitor.
Interval 1:
Duration: 20:00.00
Work: 251 kJ
TSS: 30.4 (intensity factor 0.955)
Norm Power: 210
VI: 1
Pw:HR: n/a
Pa:HR: n/a
Distance: 6.46 mi
Min Max Avg
Power: 134 302 210 watts
Heart Rate: n/a n/a n/a bpm
Cadence: 83 109 94 rpm
Speed: 16.3 20.9 19.3 mph
Pace 2:52 3:40 3:06 min/mi
Hub Torque: 5 10 7 lb-in
Crank Torque: 126 274 189 lb-in
Interval 2:
Duration: 20:00.00
Work: 249 kJ
TSS: 29.8 (intensity factor 0.945)
Norm Power: 208
VI: 1
Pw:HR: n/a
Pa:HR: n/a
Distance: 6.51 mi
Min Max Avg
Power: 134 283 208 watts
Heart Rate: n/a n/a n/a bpm
Cadence: 83 107 94 rpm
Speed: 17.3 20.8 19.5 mph
Pace 2:53 3:280 3:05 min/mi
Hub Torque: 5 10 7 lb-in
Crank Torque: 127 260 187 lb-in
Entire Test:
Duration: 42:00.00
Work: 508 kJ
TSS: 61.7 (intensity factor 0.939)
Norm Power: 207
VI: 1.02
Pw:HR: n/a
Pa:HR: n/a
Distance: 13.342 mi
Min Max Avg
Power: 0 302 202 watts
Heart Rate: n/a n/a n/a bpm
Cadence: 50 109 93 rpm
Speed: 8.3 20.9 19.0 mph
Pace 2:52 7:12 3:09 min/mi
Hub Torque: 0 10 7 lb-in
Crank Torque: 0 274 183 lb-in
During the season it's a different story and I test outside in 100% in the bars.
However....legs are telling me today that I did just fine last night. OUCH.
Hello Lactate. It's me, Chris. I know it's been a while, but we're gonna be friends again.....
Thanks Matt -- was pondering this as a n00b about to do my first bike test
Astrid,
Chris G's answer is better... my answer was overly obtuse (by "N of 1" I meant to imply that my numbers should be taken with a bag of salt). One other suggestion is a bit of a self-calibration. What is your HR when you run 5k at race pace? Your bike testing HR will LIKELY be within 5-20 bpm (less) than your running race pace HR. If it isn't, it will get there as your training progresses. Incidentally, as you progress, your HR at running race pace may also go up (to a point).
Team, I am motivated and inspired by all the reports. Lot's of digging deep and going down to that dark place to find out what you're made of. Good stuff, stuff that makes champions.
I like Chris G's comments: "Super weak on the first 5 of the second interval, had nada, was gonna bag it but decided to dig deep and see what I could do. Was at 284 at that point, ended up coming through the 20 at 290 somehow. Hurt bad from 10 t0 15 and then was just kinda numb to it.
It's always a choice, as Chris points out above.
Good luck tomorrow all!
SS
Thanks all for inspiring me to push on! 300w here I come!
I think I'm testing tonight. Still a little sore from Sunday. Might do the Allen 5' Blow out and 20' test. I need my 5' power for additional CX races and I don't really want to do both
Wow... I'm not sure if the running was more painful physically or seeing how slow I was going was more painful mentally.
No excusses, I just sucked today and now I know that I have to work even harder. I gave it 100% as my heart rate was pretty high and I proceed to hack up a lung and some phlem about 10 seconds after finishing. Didn't actually puke but caughed up a lot of crap.
5k Test:
Duration: 18:15
Work: n/a
rTSS: 30.5 (0.968)
NGP: 5:53 (273.8 m/min)
VI: n/a
Pw:HR: n/a
Pa:HR: 4.24%
Distance: 3.11 mi
Elevation Gain: 64 ft
Elevation Loss: 71 ft
Grade: -0.0 % (-7 ft)
Min Max Avg
Heart Rate: 159 196 192 bpm
Cadence: 86 105 98 rpm
Speed: 0 12.6 10.2 mph
Pace 4:45 0:00 5:54 min/mi
Altitude: 767 821 792 ft
I guess ironman training really does make you slow as I managed to lose 1:30 since may!
Nice work! I have also done many trainer workouts with the little ones running around. It can certainly add to the challenge sometimes.
Thanks Chris, wife didn't realize that importance of the ride. Need to watch out for those little fingers. Hardest part was that she wanted me to hold her and I had to beg off.