Gosh I am boring. Last week, I posted somewhere I thought I had 250 W worth in a test. Guess what. 250.
Truth is the first half felt easier and I was surprised how hard the second half was. ONly that last couple of minutes of crushing it got the whole thing back up to 250. :-)
Came as close to feeling like I was bonking in a 90 minute workout ever on the treadmill during that HMP segment.... you guys are cruel! :-)
So here are the stats:
Peak last summer - 228 W
Test 1 Nov 3 (after pre-OS work in October) 235 W
Test 2 Dec 20 250 W
Up 6.4% (and almost 10% from last summer). I'll take that.
Congrats all around.
An interesting pro-power point: Ave HR hasn't changed one beat in the last three tests....
OK...short answer = went from 193 at OS start to 236 NP today (+22%)!!! WORK WORKS!!!
Here's the rest of the story....I'm new to EN/OS and new to hard work on the bike (only been biking for 2 years and never more than long-slow). I thought my week 1 test was a bit conservative (by design...didn't want to blow up) even though it felt challenging (about a 8 on RPE). Based on today's results, it was probably 70% mental, but I'll take it. Still means a real performance improvement for me...I'm in the camp that say's a placebo is as good as the real thing if it improves performance!!
Here are my results:
WU 23min NP 151 IF 0.78
19' NP 231 IF 1.2 Cad 95 HR 147
2' recovery NP ~130
21' NP 242 IF 1.25 Cad 96 HR 153
CD 6min NP 110 IF 0.57
Total time 1:12 TSS 135 IF 1.07 NP 206
Bike
Bike
11/1/2010
12/20/2010
Avg
Max
Avg
Max
Watts
193.0
299
Watts
236.0
426
HR
136
145
HR
151
168
MPH
19.9
22.8
MPH
20.3
24
RPM
91
105
RPM
95
106
Wt (lbs)
205
Wt (lbs)
205
Wt (kg)
93
Wt (kg)
93
w/kg
2.1
3.2
w/kg
2.5
4.6
I did have a malfunction on the CompuTrainer...it didn't record the first 12min of my first work interval. I also had a malfunction in the brain housing group (I forgot that I added 1min warm up to my work set and thus stopped my first interval at 19' vs. 20' so made up for it on my second interval with 21'). But I know I my first interval was around 230 and I held back for the second. In the second interval I had 242 NP and pulled 275 for the last 3 minutes (I was saving a sprint at the end...boy did that hurt)!! I'm comfortable with the NP 236 that WKO is caculating on my short data set. What do you all think?
I think I'm going to set my sights on 250 for the next 8 weeks. It seems aggressive given my recent improvement, but my power distribution chart makes me think it's possible. I spent 34% of my total time at the 250-255 watt range. Next highest bucket is 230-235 at 8%. Curious what the group thinks here...is it my truncated data set skewing the results (hmmm)?
Don't have all my specifics in front of me but looks like a 20w bump from week 1. New FTP 265 but feel there was still more there. Now on to the roof raising VO2 work! Or is it ceiling raising? I really can't remember. Again great work all.
@matt: I think you did a weighted average which essentially is a total average of the time on the bike. Does that mean I might need to push the middle 2 min to get a higher wattage? I do know that during my last test where I did 40 min hard using a different trainer program (so not totally consistent) I averaged 217 Watts. This week 264: WorkWorks.
Jon
Jon, Below is how the math works, It is not a average it as a 4th power algorithm that places higher impact to higher loads.
For your data:
20 minutes at 269 watts
2 minutes at 155 watts
20 minutes at 266 watts
Instead of multiplying each power segment by the time for which it was held, we first raise each power segment to the fourth power, then do the averaging. Finally, we’ll take the fourth root to bring everything back to normal units.
(20x269^4)+(2x155^4)+(20x266^4)
Divide that sum by 42, and take the fourth root…
Normalized Power (“NP”) = 264.
Your question on should you ride the 2 min recovery interval harder, It typically does not make a big factor.
Moving your 2 min interval to the following levels would have made these NP results:
100, NP 264.33
155, NP 264.64
170, NP 264.81
180, NP 264.94
190, NP 265.11
200, NP 265.30
So what that says is recovery in those 2 min is more important than making watts. I hope this helps.
@ George - same here, but in addition to mental, I think there was some other "non-pure-muscle strength" reasons for my improvement (e.g. better pedal stroke).. but as you said, whatever, I'll take it.
I tested last Thursday... was too buried to do all of Saturday but felt good enough to do last thursday's planned wko today (thanks Coach P for the advice).
1X10: 259, IF .96 1X10: 262, IF .97 1X15: 215, IF .80
Thanks Shaughn...I took this one seriously (really seriously)! Got good rest last night. I had my "pre-race" routine in place this am, including caffeine, lactate buffers, and a pre-race breakfast to start and gatorade on the bike. And I didn't have a pre-set Watt goal when I started (like the last time)...just set out to make it hurt and wanted to sprint the last 4min of the last interval (to keep me from going out too hard at the start). I think that kept me from anchoring myself to a particular test result.
HR for this test was closer to what I get on the run tests, which makes me think I'm closer to my potential than last test.
Looking forward to the VO2 work...never done that before on a bike.
Well done people. Looks like you're seeing the benefits of putting the jelly beans in the jelly bean jar, as we say.
Work has been crazy for me, so I've been off-line, but I've kept cranking out the sessions and today's test saw a 15W improvement. But today I was on the turbo, whereas I did the first test on the open road, so I'm really pleased with this one as I typically see a 20-30W drop when I move indoors.
Looks Like Everyone is simply just crushing there old self. Very Cool and Inspiring!!
I felt like crap and wasn't going to do but saw the posts and mustered up some serious mojo. I usually have no excuses (at least not like Chris G.) but I've had some serious side effects from the chemo treatments with sharp pains in the wrists, back, and ankles. It has totally affected my run but only the bike a little when I go real hard. Needless to say I went for it today and paid with some differemnt kind of pain but made it through.
1st test = 257 watts week 1
mid test = 270 watts week 6
2nd test = 275 watts week 8 ( some how a new indoor FTP by 3 watts.)
Tried to go out and hold over 280 watts as I've been doing so in a few 2x12's but couldn't sustain in the 2nd. 1st 20' was at 282 watts. 2nd 20' I was in serious pains at 8' into it in the ankle but held on to 272. Pnorm ended up at 275 watts. I'll take it and move on. New high w/kg of 4.4 for inside.
All our workouts just got a whole lot harder folks and to think the real fun VO2 stuff is coming with the new numbers.!!
Matt, thanks for explaining that. I would have never done things to the forth power. Can you send me a spreadsheet with the calcs built in to jbergmann@wpsdk12.org
I am the guy that did my first test sitting up on the attack bars. After that test completely re-did my entire fit dropping my front end down about 8cm and then proceeded to do all rides on the aero bars instead of the attack bars. As a result I adjusted my FTP from 305 to 270 since I a outdoor TT proved I couldn't hold power while in my new fit.
Four weeks later I then dropped my front end down another 3cm for a grand total of an 11cm drop.
Yeah...I'm dumb.
I really wasn't expecting too much gain with this test due to all those changes.
November 1st FTP test - 267 rounded to 270. (I round to the higher 5 watt increment.)
This test:
1x20 Test:
Duration: 20:00
Work: 342 kJ
TSS: 37.2 (intensity factor 1.057)
Norm Power: 285
VI: 1
2 min recovery: - 149 watt average.
Duration: 2:00
2x20 Test:
Duration: 20:00
Work: 349 kJ
TSS: 38.9 (intensity factor 1.08)
Norm Power: 292
VI: 1
Full Test:
Total Test (0:42:01.80):
Duration: 42:01
Work: 710 kJ
TSS: 78.4 (intensity factor 1.058)
Norm Power: 286
VI: 1.01
I'm still a bit shocked at what I did. I really thought I'd hit 275, maybe 280 after all the fit changes. 286 is pretty damn cool and a 6% gain. It is also only 7-8 watts lower than my fastest oly race wattage last season in a position that had 0cm drop.
Just thought I might get some feedback from the EN Haus folks. Did the FTP test today with the following results...
FTP: 20' (2') 20' Duration: 41:59 Work: 493 kJ TSS: 51.7 (intensity factor 0.86) Norm Power: 197 VI: 1 Min Max Avg Power: 96 225 196 watts Heart Rate: 48 155 134 bpm Cadence: 77 94 85 rpm Speed: 14.9 21.3 19.9 mph My max heart rate is about 170, and the avg HR above is not accurate as the CT drops the HR from time to time. I figure my avg. HR for the FTP test was around 148-150.
First 20' 205W, second 20' 195W.
I guess I'm wondering what some of you might think about the TSS and IF I generated. Did I work hard enough? I think I did my best, but maybe I should have had an IF of .9 or so? Just wonderin
My first FTP 8 weeks ago was 200W, so I went down a bit
Just thought I might get some feedback from the EN Haus folks. Did the FTP test today with the following results...
FTP: 20' (2') 20'
Duration: 41:59
Work: 493 kJ
TSS: 51.7 (intensity factor 0.86)
Norm Power: 197
VI: 1
Min Max Avg
Power: 96 225 196 watts
Heart Rate: 48 155 134 bpm
Cadence: 77 94 85 rpm
Speed: 14.9 21.3 19.9 mph
My max heart rate is about 170, and the avg HR above is not accurate as the CT drops the HR from time to time. I figure my avg. HR for the FTP test was around 148-150.
First 20' 205W, second 20' 195W.
I guess I'm wondering what some of you might think about the TSS and IF I generated. Did I work hard enough? I think I did my best, but maybe I should have had an IF of .9 or so? Just wonderin
My first FTP 8 weeks ago was 200W, so I went down a bit
Thanks for any thougts!
Merton, a few questions. How did you do your tests? Was your first test done outside? What are you using for resistance? What was your Ave HR for the first test?
Looking at the numbers it seems that there is something going on with the IF. .86 is very low. Based off your old FTP of 200w, you should have an IF of .985 given your NP of 197. Was the .86 for the whole workout? Ideally you would have made gains and seen an IF of 1.05 or something like that.
Now no one can say whether you worked hard enough but yourself but it does seem odd to me that after 8 weeks of FTP intervals you didn't make a gain especially since you are new to EN. How were you handling those intervals?
The IF is off, for sure. Do you have your FTP set to 200 watts in WKO? 197 should be almost at 1.0 IF.
That being said, I wouldn't be too discouraged. I had at least one test in my first year where i lost a few watts only to bounce back big on the next test.
Congrats to everyone on some killer results. Its super motivating to see everyone making such huge gains in December.
For me, this one is in the books. I have been struggling with a head cold since last week. I bailed on last Thursday and Saturday's workouts, but was determined to play today. I wasn't sure how I was going to feel even after getting going. I think I have a better test in me. I just didn't have a lot to give it today.
week 1 test- 204 week 8 test- 250
Glad its done, and I'm looking forward to some new workouts with the new number. Time to rest up for Wednesday.
I'm actually glad I didn't have time to check this forum before testing because you guys are posting such huge gains that I might have felt extra pressure! Nice job, peeps. As it was, I managed an 11 point bump to my new FTP of 187. This is a PR for indoors. Actually, since I can't really test 2x20 outdoors, this is a PR for any test.
Duration: 42:04
Work: 469 kJ
TSS: 70.3 (intensity factor 1.002)
Norm Power: 187
VI: 1.01
Pw:HR: n/a
Pa:HR: n/a
Distance: 12.692 mi
The two intervals were 188 and 190. I actually think I had more in me. The last two minutes were 200+. I'm gettin' there.
Seems as though all the posts are those with Power. As a HR guy, my gains seem modest in comparison:
Week 1: LTHR @ 159
Week 8: LTHR @ 163
I moved up such that my old Z4 is just about my new Z3. I am certainly working at a higher cadence and feel lots stronger. Time to rest up for Wednesday!
Wow what a set of amazing performances. Multiple people hitting new NP PRs. I have seen a couple who have already hit or exceeded their goal FTP for the season. Great work and results!!!!
A less exciting story here. I am struggling with these FTP tests this season, but continuing to making slow progress. I think I am learning the hard lesson on the impact of 3 IMs in 14 weeks and starting the OS 4 weeks after the last one! Live and learn!!!!
Old FTP 236 new FTP 242 Planning on being a late OS bloomer!
I did a 20 min warmup with multiple spinups at 260-300w. The first 20’ 246w the second 10 was harder than expected and my cadence started to slowly drop. Spun the 2’ recovery at 158w. Started into the second 20’, about 8’ in, I hit a real hard patch. I thought of Trent’s post, that helped me get it in perspective. I did a mental reset and continued to work to get the watts up. The last 5 min were greater than 251w. The legs had finally come to life and felt better that 10 min before – go figure????
Lots of great work done in the pain caves across the planet today – nice work everyone!!
OK got it done, not easy but I did get it done. Felt apprehensive all day not really ready to rock it tonight. Yesterday I drove a 650 mile, 11 hour round trip to Massachusetts to pickup my step daughter in Seekonk then onto and Bellingham for my mother and home again. Long day, no exercise other than using a blinker once in a while….
My first FTP test I did in the AM thinking I could change my night owl ways and stomped a NP=183. Seemed like I nailed the test based on RPE, HR and nausea. By the end of week 1 doing workouts at night (couldn’t get my sorry butt out of bed in the AM) and I realized that I blew the test – every Z4 effort I had to hold back to keep it close. I took it upon myself to do a SWAG and came up with 200 as my target FTP. I know I am supposed to ‘earn’ the right to go harder….. sometimes I don’t listen….. Since week 2 I have been going 100% to 105% on every Z4 effort and felt good about it, never seemed to adversely affect any of my other workouts.
Well tonight I was able to push past my SWAG 200 to a legit NP of 205. Not a big gain over the 200, but huge over the initial 183 @ 12%!
I was wanting to hold 210 for the test but realized early in the second interval I would never make that. By the 30’ mark it was all I could do to hold 204. In the end I am happy with the results and will NOT be adjusting them on my own.
Well that was an interesting experience. Naturally went skiing on my rest day yesterday. Ended up doing lots of non stops down hard manmade bumps with an old ski racing friend. Felt like a 100 year old man this morning. Such is life. After the office stopped and met the kids at the mall as they decided today that they wanted to sit on santa's lap. We had been there twice before and they wanted no part of it. Was awesome. Guy looked like the real deal, may have actually been the REAL SANTA. By the time I got on the bike it was almost 8. I was feeling pretty frisky after reading the posts about people killing it today. Naturally I took the oppurtunity to make the rookie mistake of going out way too hard. At 5 minutes I was at 325 and at 10 320. Became obvious that was not going to last. Came through the first one at 311 feeling spent. 2 minutes was spent mostly hacking up a lung and the remnants of last weeks cold. AP for the 2 minutes was 67, uh OK? Tried to build into the second one and protect a decent number. I usually suffer the first 10 minutes of the second one and then manage to be steady for the rest. I struggled pretty much the whole time. Second one was 301 as was the NP for the 42 minutes. Not what I was looking for but 9 watts more than the last test. Not sure was I am bummed about it other than the fact that the execution of it sucked. I think I highest I have ever tested on the trainer is 308 so pretty good for December. At least I stayed above the Halligan line. Someone remind me never to ever do another test on the trainer :-)
FTP test:
Duration: 42:04
Work: 738 kJ
TSS: 70.6 (intensity factor 1.003)
Norm Power:301
VI: 1.03
Distance: 15.207 mi
Elevation Gain: 83 ft
Elevation Loss: 85 ft
Grade: -0.0 % (-2 ft)
MinMaxAvg
Power: 0418292 watts
Cadence: 3013196 rpm
Speed: 029.121.7 mph
Pace 2:040:002:46 min/mi
Hub Torque: 0148 lb-in
Altitude: 260266263 ft
Crank Torque:0651255 lb-in
As I was not remotely ready to enter normal society when the test was done I decided to run a bit. Also wanted to test out the calf I pulled on Friday and figured it was about as warmed up as it was ever gonna be. Ran 4 miles in 32 minutes and the calf felt great. Pretty cool.
Awesome inspiring results. I just tested last week, so I did some intervals instead. Bit tired today so just shooting for the minimum. 2x15' (IF .98, .97) (1x10') IF .86. I'm going to do another bike interval session tomorrow, hopefully a good one, before I'm gone for vacation for 7 days without my bike (boo hoo!) Stupid expensive airline bike fees!!!
Nice job everyone! Some nice improvements all around. I actually did mine on Saturday and posted on the update page. I have been swagging my FT at 215 because my PT was on the fritz for the first week of OS. I've had a couple of great Saturday rides, and really wanted to go skiing (x-country) Monday and Tuesday, so I went ahead and did my test on Saturday. Based on prior Saturday rides I thought I'd go out at 230 for 1st 20' and try to hit 240 for the second. Didn't quite make it. Ended up with:
Not quite as high as I wanted, but a solid 6.6% increase over October. First 20' seemed pretty easy, so I was thinking I was going to nail it. 2nd 20' was much harder, and it was only by pulling a Trent and drilling the last minute at 290+ that I managed to salvage the 2nd 20. Call it good and maybe dial back the overachieving on the Saturday rides!
WOW NOS peeps! Congrats to all of you. That was quite a list to read through!
I tested Vdot and FTP a few weeks ago so I am good for a while. I don't like testing. Resting up this week as next week I venture into BOSTON MARATHON training! I will likely stay here in NOS and do most of the bikes and modify the runs. Loving atleast being semi part of this crew!
Last workout of any kind before today's test was Dec 12th when I did the Saturday session for this week. The work stress was sky high and my weight shows it as I'm up 6 lbs since Nov 1st. Anyway 1st week NP was a generous 144 as I totally blew the test. I had adjusted to 161 a few weeks ago but may have been making the overreaching mistake. Tested to a legit 164 today.
Low compared to everyone else's numbers I see posted but 20 watts in 8(7) weeks is a good start and I was pleased with the execution. Off work this week before another stressful period next week. Real life good news is I'll be staying another three years here in HI completing my Neonatology fellowship. Army fellowship selection is a quirky thing so getting selected to train straight through was a very uncertain thing and three of the six in my class are getting to do it, two of us in neo and one in cardiology. maybe during fellowship with research time I can get back to pre-residency fitness. Working on it now but feel a long way from a sub 3 hr half bike split.
Lynne, In short according to this article the females at Kona produce 39% less power than the men. So your gender adjusted normalized power, let's call it the GNP, is hereby raised to 269! I tested at 252 watts. You own me.
Comments
Well done all!
For me:
20@262.39
20@269.34
NP (including 2' easy) 261.27
Up 6.97% which is my highest indoor test. It will be interesting to see how I hande the VO2 workouts as I haven't focused on that before.
Gosh I am boring. Last week, I posted somewhere I thought I had 250 W worth in a test. Guess what. 250.
Truth is the first half felt easier and I was surprised how hard the second half was. ONly that last couple of minutes of crushing it got the whole thing back up to 250. :-)
Came as close to feeling like I was bonking in a 90 minute workout ever on the treadmill during that HMP segment.... you guys are cruel! :-)
So here are the stats:
Peak last summer - 228 W
Test 1 Nov 3 (after pre-OS work in October) 235 W
Test 2 Dec 20 250 W
Up 6.4% (and almost 10% from last summer). I'll take that.
Congrats all around.
An interesting pro-power point: Ave HR hasn't changed one beat in the last three tests....
OK...short answer = went from 193 at OS start to 236 NP today (+22%)!!!
WORK WORKS!!!
Here's the rest of the story....I'm new to EN/OS and new to hard work on the bike (only been biking for 2 years and never more than long-slow). I thought my week 1 test was a bit conservative (by design...didn't want to blow up) even though it felt challenging (about a 8 on RPE). Based on today's results, it was probably 70% mental, but I'll take it. Still means a real performance improvement for me...I'm in the camp that say's a placebo is as good as the real thing if it improves performance!!
Here are my results:
I did have a malfunction on the CompuTrainer...it didn't record the first 12min of my first work interval. I also had a malfunction in the brain housing group (I forgot that I added 1min warm up to my work set and thus stopped my first interval at 19' vs. 20' so made up for it on my second interval with 21'). But I know I my first interval was around 230 and I held back for the second. In the second interval I had 242 NP and pulled 275 for the last 3 minutes (I was saving a sprint at the end...boy did that hurt)!! I'm comfortable with the NP 236 that WKO is caculating on my short data set. What do you all think?
I think I'm going to set my sights on 250 for the next 8 weeks. It seems aggressive given my recent improvement, but my power distribution chart makes me think it's possible. I spent 34% of my total time at the 250-255 watt range. Next highest bucket is 230-235 at 8%. Curious what the group thinks here...is it my truncated data set skewing the results (hmmm)?
Again great work all.
20 minutes at 269 watts
2 minutes at 155 watts
20 minutes at 266 watts
Instead of multiplying each power segment by the time for which it was held, we first raise each power segment to the fourth power, then do the averaging. Finally, we’ll take the fourth root to bring everything back to normal units.
(20x269^4)+(2x155^4)+(20x266^4)
Divide that sum by 42, and take the fourth root…
Normalized Power (“NP”) = 264.
@ George - same here, but in addition to mental, I think there was some other "non-pure-muscle strength" reasons for my improvement (e.g. better pedal stroke).. but as you said, whatever, I'll take it.
I tested last Thursday... was too buried to do all of Saturday but felt good enough to do last thursday's planned wko today (thanks Coach P for the advice).
1X10: 259, IF .96
1X10: 262, IF .97
1X15: 215, IF .80
Total Bike 00:53:00, 232, IF .861
@George - Holy Crap dude! ......what the hell was in your bottle today?? Way to go, I see 250+ in the next test for you!
@ NOV OS - WOW!
DId my run test this morning for logisitcal reasons but am now fueled for the bike test this week as well!
SS
Thanks Shaughn...I took this one seriously (really seriously)! Got good rest last night. I had my "pre-race" routine in place this am, including caffeine, lactate buffers, and a pre-race breakfast to start and gatorade on the bike. And I didn't have a pre-set Watt goal when I started (like the last time)...just set out to make it hurt and wanted to sprint the last 4min of the last interval (to keep me from going out too hard at the start). I think that kept me from anchoring myself to a particular test result.
HR for this test was closer to what I get on the run tests, which makes me think I'm closer to my potential than last test.
Looking forward to the VO2 work...never done that before on a bike.
Well done people. Looks like you're seeing the benefits of putting the jelly beans in the jelly bean jar, as we say.
Work has been crazy for me, so I've been off-line, but I've kept cranking out the sessions and today's test saw a 15W improvement. But today I was on the turbo, whereas I did the first test on the open road, so I'm really pleased with this one as I typically see a 20-30W drop when I move indoors.
Keep up the good work everyone.
Looks Like Everyone is simply just crushing there old self. Very Cool and Inspiring!!
I felt like crap and wasn't going to do but saw the posts and mustered up some serious mojo. I usually have no excuses (at least not like Chris G.) but I've had some serious side effects from the chemo treatments with sharp pains in the wrists, back, and ankles. It has totally affected my run but only the bike a little when I go real hard. Needless to say I went for it today and paid with some differemnt kind of pain but made it through.
1st test = 257 watts week 1
mid test = 270 watts week 6
2nd test = 275 watts week 8 ( some how a new indoor FTP by 3 watts.)
Tried to go out and hold over 280 watts as I've been doing so in a few 2x12's but couldn't sustain in the 2nd. 1st 20' was at 282 watts. 2nd 20' I was in serious pains at 8' into it in the ankle but held on to 272. Pnorm ended up at 275 watts. I'll take it and move on. New high w/kg of 4.4 for inside.
All our workouts just got a whole lot harder folks and to think the real fun VO2 stuff is coming with the new numbers.!!
I can't even really believe my test results....
For reference...
I am the guy that did my first test sitting up on the attack bars. After that test completely re-did my entire fit dropping my front end down about 8cm and then proceeded to do all rides on the aero bars instead of the attack bars. As a result I adjusted my FTP from 305 to 270 since I a outdoor TT proved I couldn't hold power while in my new fit.
Four weeks later I then dropped my front end down another 3cm for a grand total of an 11cm drop.
Yeah...I'm dumb.
I really wasn't expecting too much gain with this test due to all those changes.
November 1st FTP test - 267 rounded to 270. (I round to the higher 5 watt increment.)
This test:
1x20 Test:
Duration: 20:00
Work: 342 kJ
TSS: 37.2 (intensity factor 1.057)
Norm Power: 285
VI: 1
2 min recovery: - 149 watt average.
Duration: 2:00
2x20 Test:
Duration: 20:00
Work: 349 kJ
TSS: 38.9 (intensity factor 1.08)
Norm Power: 292
VI: 1
Full Test:
Total Test (0:42:01.80):
Duration: 42:01
Work: 710 kJ
TSS: 78.4 (intensity factor 1.058)
Norm Power: 286
VI: 1.01
I'm still a bit shocked at what I did. I really thought I'd hit 275, maybe 280 after all the fit changes. 286 is pretty damn cool and a 6% gain. It is also only 7-8 watts lower than my fastest oly race wattage last season in a position that had 0cm drop.
Woohoo
I guess work really does work!
FTP: 20' (2') 20'
Duration: 41:59
Work: 493 kJ
TSS: 51.7 (intensity factor 0.86)
Norm Power: 197
VI: 1
Min Max Avg
Power: 96 225 196 watts
Heart Rate: 48 155 134 bpm
Cadence: 77 94 85 rpm
Speed: 14.9 21.3 19.9 mph
My max heart rate is about 170, and the avg HR above is not accurate as the CT drops the HR from time to time. I figure my avg. HR for the FTP test was around 148-150.
First 20' 205W, second 20' 195W.
I guess I'm wondering what some of you might think about the TSS and IF I generated. Did I work hard enough? I think I did my best, but maybe I should have had an IF of .9 or so? Just wonderin
My first FTP 8 weeks ago was 200W, so I went down a bit
Thanks for any thougts!
Merton, a few questions. How did you do your tests? Was your first test done outside? What are you using for resistance? What was your Ave HR for the first test?
Looking at the numbers it seems that there is something going on with the IF. .86 is very low. Based off your old FTP of 200w, you should have an IF of .985 given your NP of 197. Was the .86 for the whole workout? Ideally you would have made gains and seen an IF of 1.05 or something like that.
Now no one can say whether you worked hard enough but yourself but it does seem odd to me that after 8 weeks of FTP intervals you didn't make a gain especially since you are new to EN. How were you handling those intervals?
The OS gang had me fired up today, taking the new FTP for a spin and drilled it today.
2 X 12 (3') @ .95 & .96
2 X 12 (3') 1.02 & 1.00
Entire workout (231 watts):
Duration: 1:02:48
Work: 871 kJ
TSS: 92.6 (intensity factor 0.944)
Norm Power: 245
VI: 1.06
Pw:HR: n/a
Pa:HR: n/a
Distance: 20.657 mi
Merton,
The IF is off, for sure. Do you have your FTP set to 200 watts in WKO? 197 should be almost at 1.0 IF.
That being said, I wouldn't be too discouraged. I had at least one test in my first year where i lost a few watts only to bounce back big on the next test.
For me, this one is in the books. I have been struggling with a head cold since last week. I bailed on last Thursday and Saturday's workouts, but was determined to play today. I wasn't sure how I was going to feel even after getting going. I think I have a better test in me. I just didn't have a lot to give it today.
week 1 test- 204
week 8 test- 250
Glad its done, and I'm looking forward to some new workouts with the new number. Time to rest up for Wednesday.
I'm actually glad I didn't have time to check this forum before testing because you guys are posting such huge gains that I might have felt extra pressure! Nice job, peeps. As it was, I managed an 11 point bump to my new FTP of 187. This is a PR for indoors. Actually, since I can't really test 2x20 outdoors, this is a PR for any test.
Duration: 42:04
Work: 469 kJ
TSS: 70.3 (intensity factor 1.002)
Norm Power: 187
VI: 1.01
Pw:HR: n/a
Pa:HR: n/a
Distance: 12.692 mi
The two intervals were 188 and 190. I actually think I had more in me. The last two minutes were 200+. I'm gettin' there.
Seems as though all the posts are those with Power. As a HR guy, my gains seem modest in comparison:
Week 1: LTHR @ 159
Week 8: LTHR @ 163
I moved up such that my old Z4 is just about my new Z3. I am certainly working at a higher cadence and feel lots stronger. Time to rest up for Wednesday!
Wow what a set of amazing performances. Multiple people hitting new NP PRs. I have seen a couple who have already hit or exceeded their goal FTP for the season. Great work and results!!!!
OK got it done, not easy but I did get it done. Felt apprehensive all day not really ready to rock it tonight. Yesterday I drove a 650 mile, 11 hour round trip to Massachusetts to pickup my step daughter in Seekonk then onto and Bellingham for my mother and home again. Long day, no exercise other than using a blinker once in a while….
My first FTP test I did in the AM thinking I could change my night owl ways and stomped a NP=183. Seemed like I nailed the test based on RPE, HR and nausea. By the end of week 1 doing workouts at night (couldn’t get my sorry butt out of bed in the AM) and I realized that I blew the test – every Z4 effort I had to hold back to keep it close. I took it upon myself to do a SWAG and came up with 200 as my target FTP. I know I am supposed to ‘earn’ the right to go harder….. sometimes I don’t listen….. Since week 2 I have been going 100% to 105% on every Z4 effort and felt good about it, never seemed to adversely affect any of my other workouts.
Well tonight I was able to push past my SWAG 200 to a legit NP of 205. Not a big gain over the 200, but huge over the initial 183 @ 12%!
FTP Test 2:
Duration: 42:02
Work: 506 kJ
TSS: 73.8 (intensity factor 1.026)
Norm Power: 205
VI: 1.02
Pw:HR: 4.56%
Pa:HR: 3.31%
Min Max Avg
Power: 50 253 201 watts
Heart Rate: 148 179 171 bpm
Cadence: 56 98 83 rpm
Interval 1:
Duration: 20:01
Work: 252 kJ
TSS: 37.1 (intensity factor 1.054)
Norm Power: 211
VI: 1
Interval 3:
Duration: 20:02 (20:03)
Work: 245 kJ
TSS: 34.7 (intensity factor 1.02)
Norm Power: 204
VI: 1
I was wanting to hold 210 for the test but realized early in the second interval I would never make that. By the 30’ mark it was all I could do to hold 204. In the end I am happy with the results and will NOT be adjusting them on my own.
No run tonight… no gas left in the tank…..
Well that was an interesting experience. Naturally went skiing on my rest day yesterday. Ended up doing lots of non stops down hard manmade bumps with an old ski racing friend. Felt like a 100 year old man this morning. Such is life. After the office stopped and met the kids at the mall as they decided today that they wanted to sit on santa's lap. We had been there twice before and they wanted no part of it. Was awesome. Guy looked like the real deal, may have actually been the REAL SANTA. By the time I got on the bike it was almost 8. I was feeling pretty frisky after reading the posts about people killing it today. Naturally I took the oppurtunity to make the rookie mistake of going out way too hard. At 5 minutes I was at 325 and at 10 320. Became obvious that was not going to last. Came through the first one at 311 feeling spent. 2 minutes was spent mostly hacking up a lung and the remnants of last weeks cold. AP for the 2 minutes was 67, uh OK? Tried to build into the second one and protect a decent number. I usually suffer the first 10 minutes of the second one and then manage to be steady for the rest. I struggled pretty much the whole time. Second one was 301 as was the NP for the 42 minutes. Not what I was looking for but 9 watts more than the last test. Not sure was I am bummed about it other than the fact that the execution of it sucked. I think I highest I have ever tested on the trainer is 308 so pretty good for December. At least I stayed above the Halligan line. Someone remind me never to ever do another test on the trainer :-)
Me - not so much. I did go from an FTP of 221 to today's results of 222 watts. A one watt improvement. I will take it and continue pressing forward.
1st 20' - 233
2' recovery - 184
2nd 20' - 232
Total - 231
Not quite as high as I wanted, but a solid 6.6% increase over October. First 20' seemed pretty easy, so I was thinking I was going to nail it. 2nd 20' was much harder, and it was only by pulling a Trent and drilling the last minute at 290+ that I managed to salvage the 2nd 20. Call it good and maybe dial back the overachieving on the Saturday rides!
Nice job everyone!!! VO2 work coming!!!
WOW NOS peeps! Congrats to all of you. That was quite a list to read through!
I tested Vdot and FTP a few weeks ago so I am good for a while. I don't like testing
. Resting up this week as next week I venture into BOSTON MARATHON training! I will likely stay here in NOS and do most of the bikes and modify the runs. Loving atleast being semi part of this crew!
Merry Christmas week!
XO Carrie
Low compared to everyone else's numbers I see posted but 20 watts in 8(7) weeks is a good start and I was pleased with the execution. Off work this week before another stressful period next week. Real life good news is I'll be staying another three years here in HI completing my Neonatology fellowship. Army fellowship selection is a quirky thing so getting selected to train straight through was a very uncertain thing and three of the six in my class are getting to do it, two of us in neo and one in cardiology. maybe during fellowship with research time I can get back to pre-residency fitness. Working on it now but feel a long way from a sub 3 hr half bike split.
Lynne
Lynne
Lynne- CONGRATS!!! That is huge! Also congrats on your 164W.
Lynne, In short according to this article the females at Kona produce 39% less power than the men. So your gender adjusted normalized power, let's call it the GNP, is hereby raised to 269! I tested at 252 watts. You own me.
Age and Gender Interactions in Ultraendurance
Performance: Insight from the Triathlon