Posted By lynnette johnson on 20 Dec 2010 10:26 PM
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
Lynne
Don't think watts, think % improvement. You're up almost 14% in 8 weeks!! That's huge! Way to go!!
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.
That's a great bump Allen!! Nothing to be worried about here...keep it up!
Just got off the bike, did the FTP test a day late. Still pretty shaky.
1st 20' 255W 2nd 20' 259W New FTP 254 W 6% increase over first test (240W)
Happy with the results, very happy I was able to ride stronger the 2nd 20'. Breaking some mental barriers, now I know I will increase even more the next test !! Although I am in no hurry to test again any time soon.
I had to delay my testing to this morning due to being out of town yesterday. I’ve been dreading this morning because I didn’t think I would see improvement over last year’s testing. I’ve been training with power since December 2007. After each summer racing season, I take about a month off of structured training, so my watts drop as expected. I typically start off in the mid-180’s (this is my first time testing without at least a few weeks of structured workouts first), then a few months later I’m in the mid 190’s, and then I peak around 205. For the past two years it’s been February and March before finally crossing in to the 200’s. With how I thought my workouts were feeling, I really expected today to be around 195. This morning I had one of my most well-executed tests and topped 200! I’m about two months ahead of where I have been the previous two years! I’m so excited and actually looking forward to the next text, although I’m sure I’ll still be dreading it the day before. J Only sucky thing is, I’m 2 pounds heavier, so my watts/kg is only a month ahead of previous years.
Thanks for your interest and help. You were right about the IF being off: I had an old outdorr FTP of 229W in WKO! One might think I would have picked up on that myself. This FTP was done inside on a CompuTrainer, as was the one 8 weeks ago. I can never push as many watts indoors as outside... but that opens up another can of worms!
I have since fixed the values in WKO.... thanks again for the advice! Still a little disappointed with lack of improvement, but I'll keep hangin' in there.
whew....worked really gigged me this week so I had to do the bike test today. Definitely went out too hard on the first interval. 281w for the first 20' and 240 for the 2nd 20'. It was all I could do to finish the second 20' set without puking. WKO showed my normalized power at 260w which is 33w better than my test on 11/01. 14.5% improvement over the past 8 weeks!
Just getting around to reporting bike test from Monday…
Not sure if results were good or bad…heart rate was down but mileage was up? The variables in testing: 1st test used Garmin for heart rate only and bike computer for rest of data and trainer resistance was a little harder due to being dirty; 2nd test used Garmin for all data and little resistance on trainer because it was cleaner. Not sure I trust the speed, seems a little fast for me.
TestWeightDistanceTimeSpeedLTHR
#1 Nov 114610.04015.0163
#2 Dec 2014416.94025.3154
...I guess I need to get to power for more accurate results.
Test today 1st interval: NP 242 23.5 MPH HR 152 IF 1.037 2nd interval: NP 240 23.6 MPH HR 155 IF 1.03 Total for the 42': NP 238 (up from 233) 23.3 MPH IF 1.022
@Joe Speed is up a ridiculous amount. If the resistance was significantly different, though, you can't read too much into that. If you can keep the trainer settings identical (cleanliness, tension on the wheel, and tire pressure), then you can conceivably use it as a "poor man's power meter", but you do have to be careful about those variables. Obviously a "real" PM makes things straightforward, but it doesn't mean you can't experiment with the trainer.
Arggghhh. No improvement here but I can make it complicated.
So because of all of the rain in Socal, I planned to do my run test on Monday, swim/run on Tues, rest Wed, and then do the bike test on Thursday but on Monday morning, there was a break in the weather so I drove my bike to the bike trail, did a short warm up, and proceeded to try the 2x20' (2') FTP test. I was struggling with 95% of FTP for the first 8-10 minutes and then at about 12 minutes I almost ran into a gate that they put up to block the San Gabriel River bike trail when it rains hard [something about flood control and danger]. So I had to stop and turn around 3 times eventually. The trail was still wet which made it a little dicey to push too hard for parts of the test. It also started raining the last 5 minutes of the test. All in all, I was down a statistically insignificant 3 watts from the initial test.
I then took Tuesday as a rest day and planned to do the run test on Wed but with the threat of lightning, I bagged it and decided to retest on the bike Thursday and do the run test on the weekend. Unfortunately, I made these decisions before seeing Coach P's wiki article about just living with the test. Today's test - down 1 watt from the initial test.
For some additional background, I have done all of the OS workouts at the prescribed power except for the Week 6 Wed run and the Week 6 Thu bike. I was ill for a few days following Week 6 Tuesday. A few of my Saturday rides have been longer including a century about 4 weeks back but if there is any residual fatigue, I don't feel it (i.e. it doesn't hurt to climb steps).
Sorry for dragging down the Nov OS power curve. Maybe the VO2 phase will do me some good.
1 week of downtime from flu. last workout was last friday. gonna do only 2 wko's this week, the 2 tests. I expect that performance will be affected but I feel good enough to get back to it.
Not looking for 'how far I've come', just looking for 'new baseline for next phase of OS'.
Avg HR for 40' TT was 166. Down from 169 eight weeks ago. Not sure how to interpret this. Cuz, I covered more distance in same time with lower avg HR.
I'm not too concerned cuz I expect I'll be retesting in a couple of weeks when power stuff gets here.
And good job to everyone putting that work in! Ahhhh, its good to be back, haven't been stuck in bed like that in a very long time.
Like many others, I have been fighting the flu since the start of December. I ended up on anti-biotics for my sinus infection early this week. The doctor said no workouts for two weeks. Right on that.
So I hopped on the bike for only the 5th time this month. Mixed results. I gained a couple of pounds from the start of O/S—which I am not surprised with. I will dial in the diet (after the bowl games). My FTP jumped from 201 to 212 or 5.4%. Based on the sickness, the crappy holiday food I am ok with the result. Eeven though, I felt like I could have done better in early December. First 20’ was 213, second 20’ was 216. I felt like my watts were bouncing about—but I got it done.
I am going to skip the run test this week as I need more time to bounce back.
I had a great test this week! So psyched, particularly about my second 20' block!
My FTP came out at 207, w/kg 4.0. That's based on a first 20' pNorm of 197w and the stellar second 20' pNorm of 221. Seriously!! I held back on the first one. It felt challenging, but I so didn't want to blow up and not have anything left for the second one. When I started the second 20' and saw numbers consistently above 215 I debated dialing it back. i finally decided that I had nothing to lose and that I should just go for it. It actually felt great! That had me thinking that I probably need to pace the first one a bit more aggressively next time....not much though I wouldn't think. It just felt good to be able to hold that 220!!! That's a first ever experience!!
Not to be left out I started the OS a week later to today was the start of wk 8 and the bike test. Today also mark the 8th week anniversary of me training with power and I’m loving it. So here are the results:
Very pleased with the increase of 34 watts, I wasn't sure what to expect. Despite the power output being exactly the same for the 2nd interval it hurt so much more, it showed in the 6 BMP HR increase. But perhaps the pain is just starting. On to the VO2 work. Congrats to everyone else on the great gains.
NICE WORK, Tim!! That is one heck of a JUMP in the first 8 weeks! Congrats! Oh, and where are you in Rockville? I grew up there! Went to RMHS, spent lots of hours swimming at Woodley Gardens and RMSC.
Finally got the bike test done after a week of being a little sick and fighting the flu off, which my wife and daughter were determined to give me. One got in one 45 minute ride last Wednesday and was coughing up a lung at 80%. Started off conservative and really built into the test. Interval 1 was 218 and interval 2 was 221. #2 hurt bad- convinced myself at one point to get through 2 songs expecting to be around the 16' mark. When I looked I still had 9' to go- ouch! Happy with the 14 watt jump, but need to get back to some consistency.
Another late post; just did the same on Run test thread.
26 DEC Bike test on PowerTap indoor cycle (in my office for convenience). 210w FTP. 50w improvement; probably a little skewed by the the initial test at 160w in NOV after not cycling much during Iraq deployment ending in Sep.
Finally getting around to posting this. As mentioned before I am a week behind. Didn't have power my first test and based on speed/gearing think I have picked up about 20 watts (180 ==>200) -- 11% bump...
Comments
Don't think watts, think % improvement. You're up almost 14% in 8 weeks!! That's huge! Way to go!!
First 20 minutes NP=234
Second 20 minutes NP = 239
Very happy with that!
@ Matt and Jim - very nice improvement in 8 weeks!!!
8.5% improvement for me from 256 to 278 Norm Power – very good increase!
3.5 w/kg indoor trainer baseline……
That's a great bump Allen!! Nothing to be worried about here...keep it up!
1st 20 - 216
2nd 20 - 206
New FTP - 209
Up from 190 at the start 8 weeks ago. About a 10% improvement. Good for me on my 1st crack at bike training. Now all my workouts will be harder!
Just got off the bike, did the FTP test a day late. Still pretty shaky.
1st 20' 255W 2nd 20' 259W New FTP 254 W 6% increase over first test (240W)
Happy with the results, very happy I was able to ride stronger the 2nd 20'. Breaking some mental barriers, now I know I will increase even more the next test !! Although I am in no hurry to test again any time soon.
Looking forward to some VO2 work.
Tucker,
Thanks for your interest and help. You were right about the IF being off: I had an old outdorr FTP of 229W in WKO! One might think I would have picked up on that myself. This FTP was done inside on a CompuTrainer, as was the one 8 weeks ago. I can never push as many watts indoors as outside... but that opens up another can of worms!
I have since fixed the values in WKO.... thanks again for the advice! Still a little disappointed with lack of improvement, but I'll keep hangin' in there.
Matt.... thanks, you were of course right. I had an old FTP in WKO. Thanks for helping me out, now I'll see if I can actually increase my FTP!
whew....worked really gigged me this week so I had to do the bike test today. Definitely went out too hard on the first interval. 281w for the first 20' and 240 for the 2nd 20'. It was all I could do to finish the second 20' set without puking. WKO showed my normalized power at 260w which is 33w better than my test on 11/01. 14.5% improvement over the past 8 weeks!
TSS = .878
Just getting around to reporting bike test from Monday…
Not sure if results were good or bad…heart rate was down but mileage was up? The variables in testing: 1st test used Garmin for heart rate only and bike computer for rest of data and trainer resistance was a little harder due to being dirty; 2nd test used Garmin for all data and little resistance on trainer because it was cleaner. Not sure I trust the speed, seems a little fast for me.
Test Weight Distance Time Speed LTHR
#1 Nov 1 146 10.0 40 15.0 163
#2 Dec 20 144 16.9 40 25.3 154
...I guess I need to get to power for more accurate results.
1st interval: NP 242 23.5 MPH HR 152 IF 1.037
2nd interval: NP 240 23.6 MPH HR 155 IF 1.03
Total for the 42': NP 238 (up from 233) 23.3 MPH IF 1.022
Good luck!
Arggghhh. No improvement here but I can make it complicated.
So because of all of the rain in Socal, I planned to do my run test on Monday, swim/run on Tues, rest Wed, and then do the bike test on Thursday but on Monday morning, there was a break in the weather so I drove my bike to the bike trail, did a short warm up, and proceeded to try the 2x20' (2') FTP test. I was struggling with 95% of FTP for the first 8-10 minutes and then at about 12 minutes I almost ran into a gate that they put up to block the San Gabriel River bike trail when it rains hard [something about flood control and danger]. So I had to stop and turn around 3 times eventually. The trail was still wet which made it a little dicey to push too hard for parts of the test. It also started raining the last 5 minutes of the test. All in all, I was down a statistically insignificant 3 watts from the initial test.
I then took Tuesday as a rest day and planned to do the run test on Wed but with the threat of lightning, I bagged it and decided to retest on the bike Thursday and do the run test on the weekend. Unfortunately, I made these decisions before seeing Coach P's wiki article about just living with the test. Today's test - down 1 watt from the initial test.
For some additional background, I have done all of the OS workouts at the prescribed power except for the Week 6 Wed run and the Week 6 Thu bike. I was ill for a few days following Week 6 Tuesday. A few of my Saturday rides have been longer including a century about 4 weeks back but if there is any residual fatigue, I don't feel it (i.e. it doesn't hurt to climb steps).
Sorry for dragging down the Nov OS power curve. Maybe the VO2 phase will do me some good.
Not looking for 'how far I've come', just looking for 'new baseline for next phase of OS'.
Avg HR for 40' TT was 166. Down from 169 eight weeks ago. Not sure how to interpret this. Cuz, I covered more distance in same time with lower avg HR.
I'm not too concerned cuz I expect I'll be retesting in a couple of weeks when power stuff gets here.
And good job to everyone putting that work in! Ahhhh, its good to be back, haven't been stuck in bed like that in a very long time.
So I hopped on the bike for only the 5th time this month. Mixed results. I gained a couple of pounds from the start of O/S—which I am not surprised with. I will dial in the diet (after the bowl games). My FTP jumped from 201 to 212 or 5.4%. Based on the sickness, the crappy holiday food I am ok with the result. Eeven though, I felt like I could have done better in early December. First 20’ was 213, second 20’ was 216. I felt like my watts were bouncing about—but I got it done.
I am going to skip the run test this week as I need more time to bounce back.
My FTP came out at 207, w/kg 4.0. That's based on a first 20' pNorm of 197w and the stellar second 20' pNorm of 221. Seriously!! I held back on the first one. It felt challenging, but I so didn't want to blow up and not have anything left for the second one. When I started the second 20' and saw numbers consistently above 215 I debated dialing it back. i finally decided that I had nothing to lose and that I should just go for it. It actually felt great! That had me thinking that I probably need to pace the first one a bit more aggressively next time....not much though I wouldn't think. It just felt good to be able to hold that 220!!! That's a first ever experience!!
Hope you're all good in the snowy tundra!
Holy Crap, Olivia! That is strong. It's only December too.
Week 1 FTP-187
Today:
Interval 1:
TSS: 47.8 (IF 1.197)
Norm Power: 224
Avg HR: 163
2 min recovery: - 109 w
Interval 2:
TSS: 47.8 (IF 1.197)
Norm Power: 224
Avg HR: 169
Full Test:
TSS: 99.1 (IF 1.181)
Norm Power: 221
VI: 1.02
AVG HR: 166
Very pleased with the increase of 34 watts, I wasn't sure what to expect. Despite the power output being exactly the same for the 2nd interval it hurt so much more, it showed in the 6 BMP HR increase. But perhaps the pain is just starting. On to the VO2 work. Congrats to everyone else on the great gains.
26 DEC Bike test on PowerTap indoor cycle (in my office for convenience). 210w FTP. 50w improvement; probably a little skewed by the the initial test at 160w in NOV after not cycling much during Iraq deployment ending in Sep.
Interval 2:
Duration: 20:01
Work: 240 kJ
TSS: 33.3 (intensity factor 1)
Norm Power: 200
VI: 1
Pw:HR: 4.57%
Pa:HR: 4.02%
Min Max Avg
Power: 49 256 200 watts
Heart Rate: 134 165 157 bpm
Cadence: 50 113 90 rpm
Hub Torque: 6 27 19 lb-in
Altitude: 626 628 627 ft
Crank Torque: 59 272 188 lb-in
Temperature: 66.2 66.2 66.2 Fahrenheit
Interval 3:
Duration: 2:01
Work: 14 kJ
TSS: n/a
Norm Power: n/a
VI: n/a
Pw:HR: -28.49%
Pa:HR: -6.77%
Min Max Avg
Power: 2 177 122 watts
Heart Rate: 150 166 158 bpm
Cadence: 25 94 86 rpm
Hub Torque: 4 19 12 lb-in
Altitude: 626 627 626 ft
Crank Torque: 3 185 118 lb-in
Temperature: 66.2 66.2 66.2 Fahrenheit
Interval 4:
Duration: 20:01
Work: 245 kJ
TSS: 34.8 (intensity factor 1.021)
Norm Power: 204
VI: 1
Pw:HR: 1.06%
Pa:HR: 3.2%
Min Max Avg
Power: 28 258 205 watts
Heart Rate: 147 172 164 bpm
Cadence: 39 105 91 rpm
Hub Torque: 6 30 19 lb-in
Altitude: 625 627 626 ft
Crank Torque: 61 304 189 lb-in
Temperature: 66.2 66.2 66.2 Fahrenheit