Wow, that was absolutely brutal! First FTP test in over 8mos and first one ever on the drainer = a mental and physical battle. Now I can actually quantify the impact of not doing much at all on the bike the past three months! Also, the mount on my KK trainer slipped twice for some reason (looks like the quick release lever might be stripped?) so I had to get off and tighten it...total PITA!
First 20' = 255
Second 20' = 235 (doh!)
Starting JOS FTP = 242 (down from a tested high of 279)
Well, at least it's over. I must say, that was absolutely awful. I'm not making any excuses, but it was obvious that I hadn't been on the bike in ages (3 rides since IMCDA). Anyhow, on to the bloody details:
I was up and on the bike at 5:15AM after a crappy night of sleep (anxious/nervous to test)-
First 20' = 169
Second 20' = 149
Basis to build from is 158 (down from a high of 193).
My goal for the next 20 weeks is to bust ass and try and hit 200. I think it's doable. Even though the numbers aren't great, I will use it for motivation as I REALLY want to get my FTP up around 200. My moto for this OS...NO EXCUSES!
Can you really fall out of shape that quick!!!!! I really blew the goal of only dropping 5 watts from the first pull to the second one!!!!! My race was Nov 22, 2010 and I only rode once (40 mins on Saturday) and it really smacked me hard this AM! Quite the wake up call!!!! Amazing how hard it is to climb into shape and how easy to fall out of it! The positive is I have alot of room to grow. To give you and idea of how bad I fell off the cliff see below for my test on 9/21/10
nP = 286
LTHR = 158
w/Kg = 4.1
I hope you all had much better success........many of you already have and gave me inspiration this AM when I wanted to stop many times on the second pull! There is nothing like going from doing nothing to a FTP test right out of the gate!!!
@AT, glad you went for the 2x20 protocol and don't hate me for it! It's definitely a killer workout, regardless of where the numbers end up, which is the thought I use if I'm starting to over think my performance.
Looking forward to seeing more updates later today!
Finally made it out to the Hurt Barn. It did not disappoint. Golf and cookies do not an ft make. A crazed jihadist, Pickett's Charge type of effort got me 312.5 on the first interval and 306.5 on the second. I am swagging it down to 295 cuz,
1. I was all doped up on Strauss levels of caffiene. I'm not going to train this way. I'm not going to live this way......dude is crazy.... 2. Albuterol puffer. I have mild asthma but I hit it extra hard. I won't do that again either. Maybe before a real tt but those guys with "asthma" are doing it too. Nice rationalization. 3. I'm going to train in aero. I did not hold aero in the test as I was determined to hang with Halligan numbers wise, though I out weigh him by a ton. Literally, a ton. I ended up sitting up and back and mashed my brains out and I'm not racing this way in any race- tt, crit, road, or tri so I want a work number where I can hold form. 4. I'm an older athlete at this point and kind of lazy when I'm not juiced up. I've overshot and overtrained before and so I want a good conservative working number and one gathered from a good hard effort. Plenty of time for do or die later. Maybe.
Interesting test. I did a test at the beginning of December as part of a false start into the December OS. It was useful for some zones in my pre-OS workouts since I hadn't been doing much. I'll call that my starting point at 224w.
Today wasn't the best test... VERY inconsistent from first to second interval. Here are the gory details including 5' breakdowns within the 20' intervals:
FTP=147 (this is the NP for the 42' segment right?); VI 1.02; cad 89; HR 168
Since I'm a newbie to power I also looked at my 5' breakdowns for NP (per someone's suggestion) which was very interesing: 151 141 147 149 144 148 147 159 -- being my first I wanted to be sure I had enough to get me though and for the last 5' I want all out. I had nothing left in the tank after the test, but now I'll think about spreading it out a bit more - next time should be interesting.
Test done. Pretty flat 8+ mile loop around local lake with a bit of road construction admin to deal with. But not bad. Temp in mid-40's and layered properly.
Started a little hot the first 20' and started melting the first half of the second 20'. Reeled myself in and finished the last 10' or so strong and left it all out there. Nothing left in the tank . . . . as it should be.
Need to focus on more consistent riding next test. A little spikey with the watts. Overall I am pleased and really stoked just to get it over with!
Nice 10 watt bump from mid-November test. Long way to go to get to 280 by end of OS. But do-able. My past high was 289 watts.
You two are animals! Way to go with your tests.............I thought of you Mr Halligan during my pain session in the cave............I was pretty wimpy...........Keep up the great work.
Everyone is awesome for doing the FTP test.......very cool!
garmin being fixed in ks, and hopefully will be shipped in by wednesday... In the meantime, I'm still eating; and loving it..... nice job peeps on thos tests; I better hide
I am now waiting for Dave Ambrose to pipe in with his 2 x 20 results. But we may never get them. Not sure he is able to man-up and get it done!
Doooooooode - Watts equating to my Peak 60min NP effort on hard outdoor ride trumps your 42min effort , just as a vdot based on an 13.2mile run is more meaningful than a vdot based on a 5K run, as pertains to IM distance events. That's it Stark, I'm not even going to let you draft off me anymore; instead you'll be sucking on pixie dust. BTW - good job everyone!
I am now waiting for Dave Ambrose to pipe in with his 2 x 20 results. But we may never get them. Not sure he is able to man-up and get it done!
Doooooooode - Watts equating to my Peak 60min NP effort on hard outdoor ride trumps your 42min effort , just as a vdot based on an 13.2mile run is more meaningful than a vdot based on a 5K run, as pertains to IM distance events. That's it Stark, I'm not even going to let you draft off me anymore; instead you'll be sucking on pixie dust. BTW - good job everyone!
Well coming off a Christmas cold I was unable to do the full test. I started coughing at around 30' and ended up shutting it down at 35'. So I'll do another test on week two as I really don't have a good idea what my current FTP is.
I did a test in November at 205, but took some more time off so expect it to be 195-200. I will also have to revisit the goal below depending on the results.
Interesting test. I did a test at the beginning of December as part of a false start into the December OS. It was useful for some zones in my pre-OS workouts since I hadn't been doing much. I'll call that my starting point at 224w.
Today wasn't the best test... VERY inconsistent from first to second interval. Here are the gory details including 5' breakdowns within the 20' intervals:
20' #1: 239, 238, 240, 238 = pNorm 239
20' #2: 229, 228, 223, 234 = pNorm 228
New FTP: 231
Avg HR: 283
w/KG: 2.8 (blech!)
@David, someone has to keep me honest in here! I actually made two errors typing in numbers. I actually tested myself at 222 watts for a 9 w bump (woot... two more watts!). My AvgHR was supposed to be 183. At 283 I think there would have been some type of mess to clean up and I don't think I would have walked away.
It is great seeing everyone's results. I am just glad I'm not suffering alone! I'm impressed with everyone's results. Some good inspiration out there. I'll be happy if I can get out of the OS pushing 270. You 300+ guys are just like a big carrot out in front of me...
Cut my test a bit short due to time off of the trainer and feeling under the weather but came in at 185 so no place to go but up. Man do I hate the trainer...at least there are plenty of people to suffer with.
My FTP test this morning was ugly for several reasons: fighting a cold; first test not outdoors; almost two months of crap exercise, no training and lots of overindulging.
That said, it was great to sweat that way for 42 minutes, it has been too long and I am looking forward to getting back after it in 2011.
My FTP tested out at 178 down from 2010 peak test of 236 in Oct. Heck, my normalized power for the Silverman Half on Nov 7th was 183. My 5 min splits were:
Let me start this by saying HOLY COW MACARONI BATMAN!!!! That test was hard and I had nothing left but that's the point right? Held back on the first to save up for the second but almost completely imploded on the last 5'.
So...my first FTP and first power test is officially in the past and I'm glad that's over with. I probably have the lowest starting FTP in JOS but I'm thinking that leaves lots of room for improvement. Can't complain since I'm coming off of a run only year.
First bike test ever for this noob and I'm happy to say it's behind me. Given that I was fighting a cold and the holiday lay off, wasn't totally disappointed with it, plus I know I still have lots of low hanging fruit in the improvement department.
40 minute straight HR test
160 avg HR (maxed at 175 at the end)
108 avg cadence
23.1 mph avg
Couple of questions: That cadence feels pretty natural, but is it so high it's inefficient? Should I be targeting something a little lower than that?
I know that it's impossible to be accurate on a standard fluid trainer, but there is no way that avg speed is anywhere close to the real world. How tight do you guys have the rollers on your tire, ie, is there some rule of thumb so I can tell if the pressure is too light?
I am not very happy with my results but here it goes. I don't if I should have or not but I tried to keep my cadence around 85. Maybye should should have gone harder and not worried about the cadence? 40' TT with a BLTHR of 144, 9.24 miles, Avg 13.9mph, avg bike cadence 84. All roads lead up from here.
@Virginia - great jump from segment 1 to 2! I know what you mean and I am humbled in the company we're keeping here! @David - your cadence is awesome - wow... I will of course defer to the WSMs but I've read that 85-95 is what we shoot for here (and what's normal for triathletes). Perhaps add some resitance, push a little slower, but you'll also be pushing more and might get more miles in... wth a avg speed and that high of a cadence, that's just awesome! @Zach - I think 85-95 is good for cadence...How did you feel at the end? congrats all around, the numbers I'm reading amaze me...
First bike test ever for this noob and I'm happy to say it's behind me. Given that I was fighting a cold and the holiday lay off, wasn't totally disappointed with it, plus I know I still have lots of low hanging fruit in the improvement department.
40 minute straight HR test
160 avg HR (maxed at 175 at the end)
108 avg cadence
23.1 mph avg
Couple of questions: That cadence feels pretty natural, but is it so high it's inefficient? Should I be targeting something a little lower than that?
I know that it's impossible to be accurate on a standard fluid trainer, but there is no way that avg speed is anywhere close to the real world. How tight do you guys have the rollers on your tire, ie, is there some rule of thumb so I can tell if the pressure is too light?
@David - I do not think mph on a trainer has much use as a measurement point. On your trainer, have the rollers tight enough so tire does not slip when holding roller and attempting to turn rear wheel by hand. Better to be tight than have slippage. That is a high cadence, but I am not aware of any specific disadvantage because of it. Yes, beacuse of basis physics formula you are applying less force but more frequently than if cadance of 85rpms which would require more force applied but less frequently. A lot of folks seem to think cadance works it way out to what one specifically is suited for. Do you have that same high cadence on outdoor rides?
I did my FTP on my trainer this am and my cadence for the first while was way too high. Had to tighten down the nob to reduce my cadence to what I felt was more normal to my outdoor rides. I'm not sure if that helped me generate more power but felt more natural.
New to EN, and clocked in my first FTP at 217 (3.0 w/kg). Shooting for (don't laugh) 280 by end of JanOS. Is 30% improvement so hard? ha.... Time will tell. Congrats to all.
@ David Harris, Cadence is really preferential to the rider. I will tell you that I used to like my cadence between 102 - 110 and now my comfort cadence is 86 - 92 depending on terrain and interval I am working on. I have read that targets should be in the high 80's low 90's. Some riders like to "mash" the gears with a lower cadence and high work output. Personally I think this blows your legs up quickly. I think you will find over time your cadence will change as your fitness increases. I can say this was the case for me and now I seem to have a cadence around the same as other experienced riders. My last pennies worth of advice is that comfort is important and do what suits you best. Your HR and lactate build up in your legs will be your PM for now. We had some good discussion about power meters when you asked the question and I think its the same case for this question. Do what suits you best for now and over time your comfort level will increase and you will see a change in results. Having a good fit on your bike will help with cadence and comfort as well. One last point, speed is not a good guage on the trainer since you can change the resistance to either increase or decrease your speed. I think focusing on HR, enegry levels, lactate build up and cadence will help you get through the EN zone training. Hope this helps a little. Cheers, Greg
Comments
Wow, that was absolutely brutal! First FTP test in over 8mos and first one ever on the drainer = a mental and physical battle. Now I can actually quantify the impact of not doing much at all on the bike the past three months! Also, the mount on my KK trainer slipped twice for some reason (looks like the quick release lever might be stripped?) so I had to get off and tighten it...total PITA!
First 20' = 255
Second 20' = 235 (doh!)
Starting JOS FTP = 242 (down from a tested high of 279)
Lots of work to do over the next 20wks!
I was up and on the bike at 5:15AM after a crappy night of sleep (anxious/nervous to test)-
First 20' = 169
Second 20' = 149
Basis to build from is 158 (down from a high of 193).
My goal for the next 20 weeks is to bust ass and try and hit 200. I think it's doable. Even though the numbers aren't great, I will use it for motivation as I REALLY want to get my FTP up around 200. My moto for this OS...NO EXCUSES!
Good Luck all.
OMG>>>>>>>>>> I am so glad that is done!!!!
First the results:
nP = 266 watts
VI = 1.0
LTHR = 165 bpm
________________________________________________
nP = 239 watts
VI = 1.01
LTHR = 162 bpm
_________________________________________________
TOTAL FTP TEST
nP = 251 watts
VI = 1.03 (included the 2' rest)
LTHR = 163
w/Kg = 3.5 watts
Can you really fall out of shape that quick!!!!! I really blew the goal of only dropping 5 watts from the first pull to the second one!!!!!
My race was Nov 22, 2010 and I only rode once (40 mins on Saturday) and it really smacked me hard this AM! Quite the wake up call!!!! Amazing how hard it is to climb into shape and how easy to fall out of it! The positive is I have alot of room to grow. To give you and idea of how bad I fell off the cliff see below for my test on 9/21/10
nP = 286
LTHR = 158
w/Kg = 4.1
I hope you all had much better success........many of you already have and gave me inspiration this AM when I wanted to stop many times on the second pull! There is nothing like going from doing nothing to a FTP test right out of the gate!!!
WHoo Hoo.....its done! 'nough said...........
Cheers,
Greg
@AT, glad you went for the 2x20 protocol and don't hate me for it! It's definitely a killer workout, regardless of where the numbers end up, which is the thought I use if I'm starting to over think my performance.
Looking forward to seeing more updates later today!
1. I was all doped up on Strauss levels of caffiene. I'm not going to train this way. I'm not going to live this way......dude is crazy....
2. Albuterol puffer. I have mild asthma but I hit it extra hard. I won't do that again either. Maybe before a real tt but those guys with "asthma" are doing it too.
3. I'm going to train in aero. I did not hold aero in the test as I was determined to hang with Halligan numbers wise, though I out weigh him by a ton. Literally, a ton.
4. I'm an older athlete at this point and kind of lazy when I'm not juiced up. I've overshot and overtrained before and so I want a good conservative working number and one gathered from a good hard effort. Plenty of time for do or die later. Maybe.
Good luck, folks.
Not by a ton any more my friend. I'm a few ticks over the clydesdale entry point. Not for long though! Sub 190 by end of Feb.
What you failed to mention is that you've also got me by 8 years, as in 8 years more experienced.
At 295, your first set of 2x8' sets will feel like warmups.
Nice job getting it done.
Dave
Today wasn't the best test... VERY inconsistent from first to second interval. Here are the gory details including 5' breakdowns within the 20' intervals:
20' #1: 239, 238, 240, 238 = pNorm 239
20' #2: 229, 228, 223, 234 = pNorm 228
New FTP: 231
Avg HR: 283
w/KG: 2.8 (blech!)
wow... just did my first ever power test and I am humbled... especially after reading your numbers. at least I have lots of room for improvement!
can anyone remind me where the "heads we win; tails you lose" thread is - now that I'm testing i want the coaches take on my goals for the season.
so: here's how I did:
segment 1: NP 147; VI 1; distance 6.061; HRavg 165; cad avg 88
segment 2: NP 150; VI 1; dist 6.013; HR 172; cad 90
FTP=147 (this is the NP for the 42' segment right?); VI 1.02; cad 89; HR 168
Since I'm a newbie to power I also looked at my 5' breakdowns for NP (per someone's suggestion) which was very interesing: 151 141 147 149 144 148 147 159 -- being my first I wanted to be sure I had enough to get me though and for the last 5' I want all out. I had nothing left in the tank after the test, but now I'll think about spreading it out a bit more - next time should be interesting.
Did the 40' HR bike test this morning and it looks like I also have a lot of room for improvement:
LTHR: 143
Speed: 15.7 mph
15-17 mph is all my legs can handle for any duration but that doesn't seem to get my heart rate up very high.
Test done. Pretty flat 8+ mile loop around local lake with a bit of road construction admin to deal with. But not bad. Temp in mid-40's and layered properly.
Started a little hot the first 20' and started melting the first half of the second 20'. Reeled myself in and finished the last 10' or so strong and left it all out there. Nothing left in the tank . . . . as it should be.
Need to focus on more consistent riding next test. A little spikey with the watts. Overall I am pleased and really stoked just to get it over with!
Nice 10 watt bump from mid-November test. Long way to go to get to 280 by end of OS. But do-able. My past high was 289 watts.
FTP Test:
Duration: 42:03
Work: 605 kJ
TSS: 75.6 (intensity factor 1.039)
Norm Power: 245
VI: 1.02
Distance: 14.638 mi
@ Chris, @ Halligan,
You two are animals! Way to go with your tests.............I thought of you Mr Halligan during my pain session in the cave............I was pretty wimpy...........Keep up the great work.
Everyone is awesome for doing the FTP test.......very cool!
Cheers
Greg
Lots of folks just jumpin' on 2x20' after a long layoff. Major kudos. I had to do at least 3 weeks worth of Pre-OS before I tested.
Fred - Nice to see you in this group. Nice to see a SoCal guy doing it on a trainer. Extra points for that.
Aaron - 3 rides since June? Ouch. Congrats on getting it done.
Greg - 3.5 w/kg is a pretty strong start. You'll be 4.5 by Kona.
Tom - Nice 7 watt jump since Dec. Your 283 HR seems a bit high.
Becky - For a first time tester, your 5' spilts were awesome. Congrats. Enjoy training with power.
Allen - Keep at it and you'll be pushing 18-19mph after several weeks of FT intervals.
Well, looky here. Starkman checked in while I was typing away. I've been waiting for you to chime in, John.
Nice job getting it done. I don't know why you're not shooting for 300 as your goal. Especially since you get to chase Tom Glynn around.
Dave
I am just seeing the 5' tracking suggestion. Here are my numbers:
#1 = 252, 258, 236, 250
#2 = 219, 243, 244, 243
Yep, as noted I was too hot in the beginning, but reeled myself in and held nicely the last 15'.
That's it. I am done. Time to eat!
In the meantime, I'm still eating; and loving it.....
nice job peeps on thos tests; I better hide
Doooooooode - Watts equating to my Peak 60min NP effort on hard outdoor ride trumps your 42min effort
, just as a vdot based on an 13.2mile run is more meaningful than a vdot based on a 5K run, as pertains to IM distance events. That's it Stark, I'm not even going to let you draft off me anymore; instead you'll be sucking on pixie dust. BTW - good job everyone!
WUSS!
Well coming off a Christmas cold I was unable to do the full test. I started coughing at around 30' and ended up shutting it down at 35'. So I'll do another test on week two as I really don't have a good idea what my current FTP is.
I did a test in November at 205, but took some more time off so expect it to be 195-200. I will also have to revisit the goal below depending on the results.
I plan to get the run in on Wednesday.
Gordon
It is great seeing everyone's results. I am just glad I'm not suffering alone! I'm impressed with everyone's results. Some good inspiration out there. I'll be happy if I can get out of the OS pushing 270. You 300+ guys are just like a big carrot out in front of me...
That said, it was great to sweat that way for 42 minutes, it has been too long and I am looking forward to getting back after it in 2011.
My FTP tested out at 178 down from 2010 peak test of 236 in Oct. Heck, my normalized power for the Silverman Half on Nov 7th was 183. My 5 min splits were:
1st interval = 183/190/176/174
2nd interval = 183/177/176/181
I also hadn’t weighed myself since before the Silverman, today was 207; I hope to race IMTX at or below 185.
I appreciate the encouragement and bantering that is going on in the JOS; keep it up!
Let me start this by saying HOLY COW MACARONI BATMAN!!!! That test was hard and I had nothing left but that's the point right? Held back on the first to save up for the second but almost completely imploded on the last 5'.
So...my first FTP and first power test is officially in the past and I'm glad that's over with. I probably have the lowest starting FTP in JOS but I'm thinking that leaves lots of room for improvement. Can't complain since I'm coming off of a run only year.
1st 20': 127, 126, 129, 127: pNorm = 127
2nd 20': 132, 140, 138, 131: pNorm = 136
FTP: 130
Avg HR: 181
You guys are all studs and I wanna be like you when I grow up!!
First bike test ever for this noob and I'm happy to say it's behind me. Given that I was fighting a cold and the holiday lay off, wasn't totally disappointed with it, plus I know I still have lots of low hanging fruit in the improvement department.
40 minute straight HR test
160 avg HR (maxed at 175 at the end)
108 avg cadence
23.1 mph avg
Couple of questions: That cadence feels pretty natural, but is it so high it's inefficient? Should I be targeting something a little lower than that?
I know that it's impossible to be accurate on a standard fluid trainer, but there is no way that avg speed is anywhere close to the real world. How tight do you guys have the rollers on your tire, ie, is there some rule of thumb so I can tell if the pressure is too light?
I am not very happy with my results but here it goes. I don't if I should have or not but I tried to keep my cadence around 85. Maybye should should have gone harder and not worried about the cadence? 40' TT with a BLTHR of 144, 9.24 miles, Avg 13.9mph, avg bike cadence 84. All roads lead up from here.
@David - your cadence is awesome - wow... I will of course defer to the WSMs but I've read that 85-95 is what we shoot for here (and what's normal for triathletes). Perhaps add some resitance, push a little slower, but you'll also be pushing more and might get more miles in... wth a avg speed and that high of a cadence, that's just awesome!
@Zach - I think 85-95 is good for cadence...How did you feel at the end?
congrats all around, the numbers I'm reading amaze me...
I did my FTP on my trainer this am and my cadence for the first while was way too high. Had to tighten down the nob to reduce my cadence to what I felt was more normal to my outdoor rides. I'm not sure if that helped me generate more power but felt more natural.
@ David Harris, Cadence is really preferential to the rider. I will tell you that I used to like my cadence between 102 - 110 and now my comfort cadence is 86 - 92 depending on terrain and interval I am working on. I have read that targets should be in the high 80's low 90's. Some riders like to "mash" the gears with a lower cadence and high work output. Personally I think this blows your legs up quickly. I think you will find over time your cadence will change as your fitness increases. I can say this was the case for me and now I seem to have a cadence around the same as other experienced riders. My last pennies worth of advice is that comfort is important and do what suits you best. Your HR and lactate build up in your legs will be your PM for now. We had some good discussion about power meters when you asked the question and I think its the same case for this question. Do what suits you best for now and over time your comfort level will increase and you will see a change in results. Having a good fit on your bike will help with cadence and comfort as well. One last point, speed is not a good guage on the trainer since you can change the resistance to either increase or decrease your speed. I think focusing on HR, enegry levels, lactate build up and cadence will help you get through the EN zone training. Hope this helps a little. Cheers, Greg