Gauging Your OutSeason Test Results...
Had this on my mind for a while and finally posted it to the wiki (here), but am reposting here for the discussion...those of you who are wiki peeps can head over there to edit if you think it needs help, thanks!!!
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Gauging Your Progress
With the Nov OS group in testing frenzy, and results popping up faster than Ironman races in the US, I thought it would be worth a quick review of how to put the results into perspective. This isn't any definitive answer, I just hope it gives you some context as to how you can interpret what you got and proceed from there.
Even though we swear by the testing, it is at best an imperfect process to determine where your true fitness is. It's better than perceived excertion and heart rate, for sure, but even the hard numbers of a powermeter don't tell the full story.
The Point of Testing
It's not to score higher, it's to see how your body has been handling the progressive workload we have built into the plan. Your test score doesn't add to / take away from the sessions you have done; it is simply the best number you could put up on that day at that time. Done.
The Value of Numbers
We want you to think in terms of metrics, not time spent training, as these metrics will ultimately form the foundation for the vehicle you'll drive on race day. Learning to speak numbers vs time is a tough lesson for some, but it's important. Note that the size of the number doesn't matter...it's what you do with it. 
150watts as an FTP doesn't sound like much, but if you are 100lbs and female, it's a legit number. Only measure against yourself, as it's the deltas that matter, not what the others are doing.
No Athlete, No Test is Perfect
Even though you might have tried to replicate them, odds are you'll have to suck it up at some point it time. If you have to move indoors for the test vice being outdoors earlier, do the best you can. Even if you get the same conditions, your body isn't in the same place as when you first tested. You may or may not get good results, regardless of your prep.
The Deltas We Want
Outside of the test numbers, there are a variety of other things to consider reviewing as you consider your state of progress.
- Ease of Week -- Are the overall days (and the week) becoming more manageable or not?
- Ease of Intervals -- Can you handle longer intervals at a high (read: good) intensity for you? IOW are you demonstrating improved fitness each week?
- Ability to Recover -- Can you bounce back from the hard work faster now?
My Results Are Sub-Par, What Do I Do?
This isn't the SAT...it's not like you won't get onto the Team (aka into college) if the numbers are too low. Really. We love you and your jacked up numbers...but here's what you can do.
- If the Numers are the Same or Statistically Insignfificant -- Keep up the good work! Your body might not respond as well to the Threshold work as it will to the VO2. Make sure you are eating well and that you are well-hydrated and rested daily.
- If the Numbers are Lower for the Bike Than You Have Been Trainig At -- Don't sweat it, probaby just a bad test. Split the difference between a first test and then work your way up to you mental target. Example: Jimmy's FTP is 200W, hoping to test at 220 but goes 205. He can budget for 210 to 215 on the bike and slowly work his way up 220 (and maybe beyond by the next test).
- If the Numers are Lower for the Run -- It's most likely residual fatigue from the Bike Test, so don't get too worrried about it. Again, if the test was a good one with quality pacing, follow those numbers by splitting them with the existing ones and work your way back up.
What We Don't Want You To Do
Getting a less than desireable result can seem like the end of the world, but it's not. Now if you go off and do some bonehead maneuvers, you might well make it the end of your SEASON! Here's what you can avoid:
- Retest that Same Week -- A test is tough...you did it and like any other EN workout, it's done. If you continue to surpass the test values in your training then fudge the numbers up a bit to where you think they should be.
- Punishing Yourself With More Work -- See the bullet above; even a botched test is a killer workout. Consider all of this to be fuel for the next test!
- Switching Up Your Plan To Get Different Stimulus -- It was one test..one lousy test. The plans were written to be 20 weeks and proven across hundreds of folks...they work (really). Please give it the full duration of your scheduled OS block.
At the end of the day, a bad test is little more than a bad race. Shake it off an resolve to do / prepare / execute better next time. Adjust your numbers accordingly and trust the plan...you will be fitter by the end of 20 weeks -- it's just a matter of time before the results show up!
Comments
PS- I double heart you for the 150 watt comment :-)
Great info. Have had some of these issues in last years OS and did the bonehaed stuff....I'll be smarter this time as it never did any good to do teh bonehead things.
Super reminder.