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!
Tucker, looks solid dude! By the time you exit the OS, we're going to have to find you a pit crew to change the back tire in between intervals!
Day late and a PT short! PT stuck on HOST, so no power data. Tried out 3 different HR monitors, and none of those worked either. Went ahead and suffered through 2x20 maximizing pain as much as possible. Ordered new harness for the PT and will have to test again next Tuesday.
Astrid - I did my test w/o anything, and here's the test I used. Did you slump over on the bars and have to work not to puke? When you swung your leg over the bike and put your foot on solid ground, did anything cramp? An hour after you finished did you still have sort of a glazed look in your eyes? If so, then you pushed hard enough. If not, retest and try harder!
All with low FTs - do NOT, I repeat do NOT, fret about low numbers. We're all different, and we all start in different places. 3 years ago I did my first test with power, not having any idea what to expect. I was a MOP cat 4 racer back in the day (OK ~15 years prior), and somewhere I read that a CAT 4 racer should be around 4 w/kg. I did the quick math based on weight, dialed it down a bit and figured I ought to be around 240-250 watts. Jumped on the trainer and promptly delivered a 176 watt performance. 9 months later after getting much better at testing and getting much stronger I peaked pre IM #1 at 261 watts. You WILL make progress, so just keep doing the work and watch the results roll in!
I bailed 1' into my test. I knew during warmup it wasn't going to be good. Double races on Sunday nuked my legs. If the neighbors aren't home tonight, I'll test tonight.
I did my VDOT test early, so I got that out of the way. I'm a 50.
17:25 on the treadmill 5k. I scrapped the footpod as it gave me crazy fast readings. Luckily, the treadmills I run on between the fire station and fitness center are now the same Precor 954i. Not sure what the vDot will be 55 or 56?
17:25 on the treadmill 5k. I scrapped the footpod as it gave me crazy fast readings. Luckily, the treadmills I run on between the fire station and fitness center are now the same Precor 954i. Not sure what the vDot will be 55 or 56?
That's fast! Nice place to be starting off the OS!
17:25 on the treadmill 5k. I scrapped the footpod as it gave me crazy fast readings. Luckily, the treadmills I run on between the fire station and fitness center are now the same Precor 954i. Not sure what the vDot will be 55 or 56?
I had to to my bike test yesterday FTP=222. Last year i started the OS at 161. Not a bad improvement for my 1st year on the bike.
I'm not going to do the run test. I ran a 5k 2 weeks ago and finished in 20:10. So i'm going to use that number. That a lot faster than i thought I was ;-)
Wow! The numbers on the bike from all the rest of you guys (and gals!) are quite intimidating! This is my first attempt at the 2x20 minute test. I think I started out a little easy as my average watts were 130 (yes, that's a ONE), but HR was at 154. I took the two minutes rest and then went at it again. This time the average watts were 138 and average HR went to 158 (I've never seen anything over 167 so this is pretty high for me).
I'm going to call the average watts for the test 135.
Question for you all: What kind of improvement should I be aiming for? (FWIW I am 48 and weigh 116 lbs)
Thanks all! And knowing I would post this really made me be sure to finish that second interval - sure didn't want to at about minute 15!
Yoo hoo, I'm back to work! Hello old friends and new peeps.
I didn't have the workouts for a few days because I was getting re-loaded into this new platform, but I knew from experience what I was in for...unk. When I saw the FB postings about FTP testing on Monday, I hunkered down and got it done. 176. *shrugs* Not bad - I ended last year's OS at 183ish and figured I hit 190-195 outdoors over the summer.
First test done. Kind of depressing, but I deserve it since I really have not biked very much at all this year. So I knew it would not be good news. FTP = 220, a full 11 watts less than the start of the OS last year, and 60 watts less than my peak earlier this year (although that was outside versus inside).
Still, its a starting point. Nowhere to go but up!
First ever bike test done Wednesday morning - a bit late on the posting. Knew it would be rough with less than 50 miles on my bike in 2+ years. No power (yet) so Garmin 305 and my steed strapped to the KK Road Machine
While I know the KK watts prediction is nowhere as accurate as a true PM (along with speed due to multiple issues), was bummed to see the avg power of 199.6 (so close to 200).
Is about an 7-10 BPM difference typical for bike versus run LTHR (using EN protocols)? Run being the higher of the two...
Ok, so did the FTP test last night. I've been traveling most of the week, so I've had to move some stuff around. Definitely an inauspicious beginning to the OS!
I thought I was being conservative. I've had tons of experience with flying and dying during a 2K piece on the erg, and I certainly did not want to repeat that here. Doh! Still went out too hard! That said, I'm glad it's done, and there's no where to go but up!
(And no, I'm not sharing the number -- I do have some pride!)
I do have to say, though, that the FTP test seems so much harder than the VDOT test. I think it has to do with the fact that the time never gets any shorter, no matter how fast you go. With the 5K test, run faster, and you're finished sooner. No so with the FTP test. Ride harder, and you just suffer more for the same amount of time. Seems a little unfair, no?
Anyway, I'm looking forward to this weekend's "real" workouts.
Is about an 7-10 BPM difference typical for bike versus run LTHR (using EN protocols)? Run being the higher of the two...
In my experience, run is definitely higher than bike.
Bike bpm is always lower that the run bpm at the same effort level because the lungs and heart can't physicall push blood and oxygen through the hamstrings and quads (two of the biggest muscles in your body) at the same time as fast as it can be done when running upright. This is why, when you have a physiological freak like Armstrong with a V02 max (ability to move volumes of blood and oxygen) off the charts, a sport like biking is to your advantage.......
@Shaughn and @Scott -- thanks for the comments. I was fairly sure running would be higher but curious how many BPM (or better yet percentage) it is higher.
Nov Peeps, I wanted to drop in and let you know I'm still here. Off to a slow start this week due to travel but I'm ready to get on the wagon. Bike fitness may be at an all time low and it's going to be tough to banish myself to the pain cave.
Comments
Tucker, looks solid dude! By the time you exit the OS, we're going to have to find you a pit crew to change the back tire in between intervals!
Day late and a PT short! PT stuck on HOST, so no power data. Tried out 3 different HR monitors, and none of those worked either. Went ahead and suffered through 2x20 maximizing pain as much as possible. Ordered new harness for the PT and will have to test again next Tuesday.
Nice job everyone!
Astrid - I did my test w/o anything, and here's the test I used. Did you slump over on the bars and have to work not to puke? When you swung your leg over the bike and put your foot on solid ground, did anything cramp? An hour after you finished did you still have sort of a glazed look in your eyes? If so, then you pushed hard enough. If not, retest and try harder!
All with low FTs - do NOT, I repeat do NOT, fret about low numbers. We're all different, and we all start in different places. 3 years ago I did my first test with power, not having any idea what to expect. I was a MOP cat 4 racer back in the day (OK ~15 years prior), and somewhere I read that a CAT 4 racer should be around 4 w/kg. I did the quick math based on weight, dialed it down a bit and figured I ought to be around 240-250 watts. Jumped on the trainer and promptly delivered a 176 watt performance. 9 months later after getting much better at testing and getting much stronger I peaked pre IM #1 at 261 watts. You WILL make progress, so just keep doing the work and watch the results roll in!
Great job everyone!
I bailed 1' into my test. I knew during warmup it wasn't going to be good. Double races on Sunday nuked my legs. If the neighbors aren't home tonight, I'll test tonight.
I did my VDOT test early, so I got that out of the way. I'm a 50.
That's fast! Nice place to be starting off the OS!
17:30 is a 58
I had to to my bike test yesterday FTP=222. Last year i started the OS at 161. Not a bad improvement for my 1st year on the bike.
I'm not going to do the run test. I ran a 5k 2 weeks ago and finished in 20:10. So i'm going to use that number. That a lot faster than i thought I was ;-)
I'm going to call the average watts for the test 135.
Question for you all: What kind of improvement should I be aiming for? (FWIW I am 48 and weigh 116 lbs)
Thanks all! And knowing I would post this really made me be sure to finish that second interval - sure didn't want to at about minute 15!
---Ann.
Hi all. Just finished up my testing, a few days late. That 2min rest was the quickest 2 minutes of my life.
Quick question when entering into the data tool. It asks my LTHR, is this something I should know, or will have determined from the bike test?
Sorry for newb question.
Thanks for the help
Alright, I'm done. 242 four watts higher than I started last years Nov 0S.
Want 275. Will get it.
If you recorded your average heart rate you can enter it for HR zones. However, if you have power ignore HR
Thanks man. I figured it was average HR for the 42m duration.
After 2 months off, combined with indoor watts, (insert excuse here) I only squeeked out 196w NP.
Lots of work to be done!
Well done on your test Hayes
Testing finally done:
NP 196w (2.53 w/Kg)
LTHR 168bpm
Definitely went out a bit too hard. That definitely hurt. Now for some rest, then a run test. Lots of work to do this year.
Yoo hoo, I'm back to work! Hello old friends and new peeps.
I didn't have the workouts for a few days because I was getting re-loaded into this new platform, but I knew from experience what I was in for...unk. When I saw the FB postings about FTP testing on Monday, I hunkered down and got it done. 176. *shrugs* Not bad - I ended last year's OS at 183ish and figured I hit 190-195 outdoors over the summer.
*cracks knuckles* Let's get started!
FTP = 220, a full 11 watts less than the start of the OS last year, and 60 watts less than my peak earlier this year (although that was outside versus inside).
Still, its a starting point. Nowhere to go but up!
Mike.
HR :: 164 (172 max)
Spd :: 17.6 (19.2 max)
Cad :: 85.8 (90.2 max)
While I know the KK watts prediction is nowhere as accurate as a true PM (along with speed due to multiple issues), was bummed to see the avg power of 199.6 (so close to 200).
Is about an 7-10 BPM difference typical for bike versus run LTHR (using EN protocols)? Run being the higher of the two...
40 min test: Avg HR = 159
Avg power over 40 min 216 W
Seems like a good place to start. Looking forward to seeing better numbers
Ok, so did the FTP test last night. I've been traveling most of the week, so I've had to move some stuff around. Definitely an inauspicious beginning to the OS!
I thought I was being conservative. I've had tons of experience with flying and dying during a 2K piece on the erg, and I certainly did not want to repeat that here. Doh! Still went out too hard! That said, I'm glad it's done, and there's no where to go but up!
(And no, I'm not sharing the number -- I do have some pride!)
I do have to say, though, that the FTP test seems so much harder than the VDOT test. I think it has to do with the fact that the time never gets any shorter, no matter how fast you go. With the 5K test, run faster, and you're finished sooner. No so with the FTP test. Ride harder, and you just suffer more for the same amount of time. Seems a little unfair, no?
Anyway, I'm looking forward to this weekend's "real" workouts.
Thanks all!
Catherine
In my experience, run is definitely higher than bike.
Bike bpm is always lower that the run bpm at the same effort level because the lungs and heart can't physicall push blood and oxygen through the hamstrings and quads (two of the biggest muscles in your body) at the same time as fast as it can be done when running upright. This is why, when you have a physiological freak like Armstrong with a V02 max (ability to move volumes of blood and oxygen) off the charts, a sport like biking is to your advantage.......
Nov Peeps, I wanted to drop in and let you know I'm still here. Off to a slow start this week due to travel but I'm ready to get on the wagon. Bike fitness may be at an all time low and it's going to be tough to banish myself to the pain cave.
Hey Matt,
I'm not ready for this. Haven't been on the trainer in a loooong time (over a year at least). IOW, this ain't gonna be pretty
I can relate. Just get it done!
Duration: 42:00
Work: 578 kJ
TSS: 70 (intensity factor 1)
Norm Power: 233
VI: 1.02
Pw:HR: 3.48%
Pa:HR: 1.53%
Distance: 15.853 mi
Min Max Avg
Power: 42 332 230 watts
Heart Rate: 46 214 155 bpm
Cadence: 70 97 88 rpm
Speed: 15.4 24 22.6 mph
Pace 2:30 3:54 2:39 min/mi
Crank Torque: 42 401 220 lb-in
Temperature: 60.8 64.4 61.1 Fahrenhe