Week 1 Bike Test
I know there are a few of you out there that got an early jump. Let's hear about it.
My nutritional prep was key. Last night, I did 2 x sugar cookies w/ extra frosting, 2 x choc chip cookies, 4 x hershey kisses, followed by 2 x french silk and cookie dough ice cream. I felt liked a added enough kgs to get the watts up so I tested.
Truth is, I just wanted it done and out of the way. I haven't done more than 2x12' during the pre OS and seriously wondered how I could manage 2x20. My plan was to be very conservative for the first 20', try to get to the 10' of the second and amp it up.
Well, there was no amp at 10' rather a serious sloping off ramp. 
I took a 30" micro break then muscled my way to the last 5' and I still had no pop. Not until the final 2' was I able to hit overdrive.
Results for each 20' were 307, 302 for an FTP of 301.
1 watt higher than last year's OS start, and a few pounds lighter despite my stellar holiday binging.
I also hope to do my run test with a 10K and ocean plunge on Sat with Team Boyle. Anyone else get an early start?
Dave
Comments
301- NICE way to start the OS Halligan!
Nice work, Halligan!
Good luck everyone.
@Dave - Are you serious? Pussy!
@Dave - Nice work! 301 is a nice number for a big dude!
I have been noodling getting the 2 x 20's done early as well. I want to take advantage of dry days the end of this week. Rain is supposed to be everyday after that into the following Thursday. Meaning next Monday would be on the drainer. I will make a decision mid-week while watching the forecasts.
Was hoping for a local 5k this weekend to do my vDot but no luck. Will have to go and do it solo on the local trail and probably in the rain. But I am OK with that.
Ambrose, I don't know you well enough to call you a pussy, so I'm glad Stark just took care of it ;-)
I jumped the gun last week with the FTP test, as I'll lose the next five days recovering from bone graft surgery tomorrow AM.
Still in recovery mode apparently, as I clocked in at 92% of what I did a year ago, when I went from 190 to 230 in the OS. I hope to get back there by April 9 (when I'll turn 62).
I did a 20' test ("5/10/20"), with a VI of 1.0 (how does Stark get the VI out to three decimal points???) and an HR of 133, which is a little low for me (141 would be my normal), but I was cooked, so I must still have recovering to do from the crash and its after effects.
I was right there with you through the 2x chocolate chips....and then I came to my senses and went back to my cozy couch + blanket
@ Dave, I have you beat in the cookies, cakes and ice cream department..........you have totally or will totally kick my ass in the bike test................I am not sure I will even get about 230 on Monday.........my FTP prior to IMAZ was 286..........we will see...........
@ all........lets get this party started............ whoo hoo!
Cheers,
Greg
There's still one day left in Dec...I'm hanging on to it like grim death.
Way to get it done, Mike. That 5 months since LP sure went by fast, huh?
If anyone wants to play along, I always like to break down each 5' segment of a test. It shows (at least for me) where my mental and physical weakenesses need improvement.
For example, I've learned not to put up huge numbers in the first 5-10' anymore, but I still have trouble with the 10' - 15' segment of number 2. I think my 5' power for that segment was 7-10w lower than all the others.
It's a great excercise for both grizzled vets and EN freshmen. So, if you'd like to play along, list out your 5' power numbers for the test. Mine were:
1st 20' 306, 305, 305, 312 2nd 20' 303, 302, 296 (clearly my weak spot), 308.
There may be a time or two during the test where you'll want to bag it. It happened to me. I was almost 32' in and thought, I just don't have it, I'll do it again later. F that! No way no how was I going to let a little yellow computer get the best of me. I took a 45" micro break where I shifted down, regained my composure and finished up.
So, if you feel like that, just remember, the pain and agony will pass and you will be stronger for it.
Good luck.
Dave
Not bad at all. Bet you'll see a big bump on the next one after getting reacclimated with the trainer.
Test in at 163. 8 watts down from my highest in '08. 165 was the highest I could ever reach in '10. Nice to have a working thyroid it seems.
This year I am doing the OS on my road bike (still on the drainer). So any numbers are totally new for me and have no reference to my TT bike. Which will be better for me mentally.
When I was (laughingly) trying to chase the Halligan through the coastal town of northern MA and NH back in July, he mentioned that he rides the road bike until go time 8 weeks out from IM (IIRC).
NOW... Had I known that he STARTS OS at 301, I would never have tried to hang. He was a tiny dot in the distance before I made one revolution.
At TOC 2011, I will just throw a tow rope and have him pull me uphill.
The run test... here is where I WILL extrapolate. Have no fear newbies, I personally just hate that test. This is my 3rd OS. As a self coached athlete, I no longer torture myself that way. I don't even like to race that distance.
Anyway- bike test- can't decide. Probably Tuesday.
After a good 40' warmup out to the course, started it up not expecting anything great.
1st 20'- 299w and legs felt reasonably good.
2nd 20'- 299w and best power of entire test was last 5' at 305w...shows I managed power output, maybe had a little more, but hell, 1st test of OS !
So we start the year at 295w with a goal of >310...time to go to work.
1st 20' = avg 20.8 mph / max 36.3 mph / avg HR 165 / max HR 198 - legs felt like concrete and lungs felt like exploding
2nd 20' = avg 21.1 mph / max 33.8 mph / avg HR 163 / max HR 171 - was really running out of mojo about half way through
It maybe a EN no no, but I did a 1.5 t-run immediately after a decent cool down and 10 minutes of stretching.
Right now, I am reading forums and sipping my favorite recovery drink, Carona. See Ya in 2 days after the Run Test, Chap
Tested today.
FTP 180.
w/kg down.
Did my test today and came in at 230, which is up 15 from last years start!
@Steve, nice going! You're going to crush it this year.
@Mike, took your advice and tested 2x20(2), I was able to suffer much better than I thought.
On 12/31/2010 I tested OS Week 1 bike FTP.
Interval 1 AP 267W
Interval 2 AP 264W
2x20min(2min) NP 262W
The test was valid. I started very disciplined and restrained, 15min into interval 1 I was at 264W, power output management error comes in last 5min, I have allowed to balloon to 267W, lack of focus. Interval 2, started at 264W, held it, went to 266W by min13-14 than controlled fade to 264W. Lesson to be taken, when operating at the very edge of the limit, any pacing error, even small, can cost some.
I also like this testing protocol:
1. It is a great workout
2. It estimates FTP very realistically if test execution is valid
I am where I thought I am, 5% below my 2010 peak, little heavier though. Looking to raise FTP to 290W, 5% increase over last year, would put me over 4.2W/kg. Anything over that would just be gravy, actually should go to my running basket.
One huge note:
Pre OS bike workouts WORK. That is all I did since they were published, did not ride longer than 50min at a time since Sept. I did run like it was no tomorrow, but that did not help.
Mike, huge thanks.
I really like Dave's 5' breakdown idea as a consistency check. So here goes: (minus the monster numbers of course):
First 20' (244, 247, 248, 248 for an overall of 247), Second 20' (246, 248, 250, 260 for an overall of 252).
Anyway, not too bad considering my holiday sloth and gluttony last few weeks. Final result was 247 (down just a touch from my high of 252). The last ten minutes were pure hell and I wanted to quit so bad but somehow didn't....and actually got stronger. Had absolutely nothing left at the end (except for some serious nausea... LOL) so I guess I did it right.
Congrat's to everyone else who's done and good luck to those yet to test!
Have you not been studying for the test?
Steve- nice FTP to start the OS! That's awesome!
Aleksander- great execution of the test and I like your lessons learned too.
Paul- great job with the pacing for you too, and way to push it at the end. I could feel the hurt reading your post!
I'm hoping the wind will die down a bit so I can get the FTP test done outside this afternoon. Will report back when done!
Linda- that's fantastic! You have obviously been keeping up with the bike work post Moo! Nicely done.
Paul - AWESOME execution! Well done. I love seeing that last 5' being the strongest. Congrats.
Dave