Testing 1-2-3

Scott Liston · January 17, 2011 9:24AM

We who started 11/29 are testing. The rest are next Monday. I feel good about the bike test today. Nice to have the MLK holiday so as not to rush and booger it up. I am where I expected to be. The sig line is updated. We'll see how the run goes Wednesday!

Int 1:

    Duration:     20:01

    Work:          262 kJ

    TSS:           33.9 (intensity factor 1.009)

    Norm Power:    219

    VI:            1

    Pw:HR:          1.91%

    Pa:HR:          0.37%

    Distance:     7.183 mi

        Min    Max    Avg

    Power:           165    277    219     watts

    Heart Rate:     65    206    161     bpm

    Cadence:         88    108    95     rpm

    Speed:           20.6    22.7    21.5     mph

    Pace             2:39    2:55    2:47     min/mi

    Crank Torque:    147    242    194     lb-in

FTP:

    Duration:     42:01

    Work:          541 kJ

    TSS:           69.9 (intensity factor 0.999)

    Norm Power:    217

    VI:            1.01

    Pw:HR:          0.36%

    Pa:HR:          0.73%

    Distance:     14.954 mi

        Min    Max    Avg

    Power:           76    277    215     watts

    Heart Rate:     65    206    161     bpm

    Cadence:         70    108    93     rpm

    Speed:           16.5    22.7    21.4     mph

    Pace             2:39    3:38    2:49     min/mi

    Crank Torque:    70    302    194     lb-in

Int 2:

    Duration:     20:01

    Work:          262 kJ

    TSS:           33.9 (intensity factor 1.009)

    Norm Power:    219

    VI:            1

    Pw:HR:          1%

    Pa:HR:          1.72%

    Distance:     7.183 mi

        Min    Max    Avg

    Power:           159    262    219     watts

    Heart Rate:     144    174    162     bpm

    Cadence:         70    105    93     rpm

    Speed:           19.7    22.6    21.5     mph

    Pace             2:39    3:03    2:47     min/mi

    Crank Torque:    138    302    200     lb-in

Larry Pfeffer · January 17, 2011 11:00AM

I did my test this morning as well (although before work for me - I wish I had the day off!). My test was done on my new tri bike (I am very excited) with my new Quarq -both received last week - and given that I am still getting used to the bike I may not have been as good as I could have been. Oh well, no excuses: something to try and improve off of for next time.

FTP Test (42'):

Duration: 42:03

Work: 508 kJ

TSS: 70.2 (intensity factor 1.001)

Norm Power: 205

VI: 1.02

Pw:HR: 4.75%

Pa:HR: n/a

Distance: 0 ft

Elevation Gain: 0 ft

Elevation Loss: 10 ft

Min Max Avg

Power: 40 277 202 watts

Heart Rate: 116 177 166 bpm

Cadence: 55 105 86 rpm

Altitude: -172 -153 -160 ft

Crank Torque: 39 260 199 lb-in

bfritton · January 17, 2011 12:50PM

Scott,

Nice work. Quick question for you. If you started OS at 190 and tested today at 217, how could your IF be 1.00. Sorry, new to the whole power thing. Wouldn't your IF be like 1.15 or something? What did your test look like? Seems to me you started right around 217-219 and just stayed there for pretty much the whole 40 minutes. How did you know to start there? Just curious as I am doing my first test indoors tonight and trying to figure out how to pace it better than my first test which was done outdoors.

Thanks and again nice work.

Bill

bkcomiskey · January 17, 2011 1:28PM

Nice job guys. I test next week and will hopefully get a bump. The IF issue might be a result of changing WKO+ to the new FTP which I know I would do the second I earned it.

ghernand · January 17, 2011 1:32PM

bice work guys! my test is coming in the next couple of hours...!!!

As for the pacing question: see the thread on pacing the FT test in the power and pace forum. a few people give their methods there and you can pick the one that suits you best.

i'm planning to ride the first 20min at my current FTP, see how that felt, and then try to push the next 20min during the last 5 or 10minutes, depending on how i feel.

will report back soon...

i'll do a brick run today at tempo, rest tomorrow, and then run test wednesday.

over and out.

GH

ghernand · January 17, 2011 7:00PM

valuable information gained from my FTP test, despite a front flat at 7:08 into first interval! Current FTP before test: 232.

interval 1:

20:00:52

NP: 234;

VI: 1.02;

HR avg 159; max 167.

interval 2:

20:00:00

NP 216;

VI: 1.01;

HR avg 163; max 169.

TOTAL: 42:00:52; NP 223.

I felt fine and in control for interval one. my plan was to stay at my current FTP and that went to plan. however, i could definitely feel my muscles fatigue for interval 2. aerobically i was fine, but the muscles were stuck at 216.

my conclusion is that i am due for a bit more rest and recovery (e.g. i have been taking one day off/week and hammering). in other words, time to start working on my savage tan. hi 70's to low 80's the last few days here in socal!

my power distribution and mean maximal power curve for the last 28 days shows a drop off at 240-245watts. I think my true FTP is somewhere around 235-240.

I'll set FTP to 235, based on my power data over the last 28days, but will keep a close eye on the numbers to make sure i am not overdoing it or under doing it.

The run brick was tranquilo: 3.22 miles at 7:29pace avg.

Tonight, i stretch, tomorrow i swim easy and stretch, wednesday run test and i'll see if my running legs are also fatigued.

Final bike update at week 8: weight: 157.0 lbs; FTP: 235; Power/weight: 3.3 .

bfritton · January 17, 2011 7:27PM

Bike test done. Considering it was only my second test ever and first test ever indoors pretty happy with result. Felt maybe first 20 could have gone a bit harder and wish i did so I could get the number above 200. Oh well. Overall completely spent after test but did manage to get 3 mile run in. FTP went from 185 to 198 so I guess that is going in the right direction.
Interval 1:
Duration: 20:02 (20:16)
Work: 232 kJ
TSS: 36.3 (intensity factor 1.043)
Norm Power: 193
VI: 1
Pw:HR: 1.31%
Pa:HR: 3.41%
Distance: 6.523 mi
Elevation Gain: 0 ft
Elevation Loss: 0 ft
Grade: 0.0 % (2 ft)
Min Max Avg
Power: 159 249 193 watts
Heart Rate: 128 178 164 bpm
Cadence: 74 127 84 rpm
Speed: 17.1 23.2 19.5 mph
Pace 2:35 3:30 3:05 min/mi
Hub Torque: 6 7 6 lb-in
Altitude: 12 18 15 ft
Crank Torque: 126 259 196 lb-in
Temperature: 64.4 69.8 67.1 Fahrenheit

Duration: 19:59 (20:00)
Work: 246 kJ
TSS: 41.2 (intensity factor 1.113)
Norm Power: 206
VI: 1
Pw:HR: 0.21%
Pa:HR: 3.01%
Distance: 6.793 mi
Elevation Gain: 0 ft
Elevation Loss: 0 ft
Grade: 0.0 % (6 ft)
Min Max Avg
Power: 153 254 206 watts
Heart Rate: 136 197 179 bpm
Cadence: 77 123 85 rpm
Speed: 16.9 24 20.3 mph
Pace 2:30 3:33 2:57 min/mi
Hub Torque: 5 7 7 lb-in
Altitude: 13 20 17 ft
Crank Torque: 124 246 205 lb-in
Temperature: 60.8 64.4 63.2 Fahrenheit

Scott Liston · January 17, 2011 8:58PM

Nice job guys. Sorry, Bill, was away from the forum.

I changed the FTP in WKO+ to 217 before I copy-pasted the data to the forum, thus the 1.0 IF. I knew about where I was before the test, Bill, because between the start of the OS and now, about four weeks in, I did Rich's 20 minute test (do 20 minutes in the midst of a 60 minute workout and multiply by .95) to estimate the progress I was making. It came out as 222. I knew that was a little high. I also know my Z4 intervals have been around 205-210. So on my FTP test I stuck my nose on the watts dial and targeted to be 210-220 almost always and pushed when slowing and slowed down when hammering to get as close to VI 1.0 as I could.

I will do the same 20 minute test in four weeks and adjust my FTP accordingly to guess at my interim progress before the next real FTP test. Everyone is different, but I was completely off the bike for three months before the OS to work on my run so the swift progress from 190 to 217 is a result of getting my bike legs back. I think I will pick up about 3 watts per week the rest of the way. We'll see.

The run after was good. No GH easy 7:30 pace for me , but a pretty tough Z3+ at 8:24/mile.

Again, good stuff, guys. Well done!

Scott Liston · January 17, 2011 9:04PM

Bill

Here is a screen shot of the file. You probably know this but the black highlighted parts are the two intervals. The yellow line is the power reading.

Let me know if you have questions. I am a year ahead of you. Power is fun, but much to learn and we'll help each other learn.

Scott

bfritton · January 17, 2011 9:23PM

Scott, thanks. Yeah kinda what I thought, about changing in WKO, to get the 1 IF. Thanks for sharing, maybe i will do the 20 minute test this time at week 4 as well.

ghernand · January 17, 2011 10:24PM

Bill that was a solid test. Great execution. Get wko and you
Can confirm the test like I did with the 28day power. U can
Even do an n of 3 and do the Scott/rich method. I will do that
This Saturday when I hill climb tt with the en socal crew.

Normal people like us benefit from more data points. Scott has
Legs like a metronome, so don't compare yourself to him!

Jane Hargraft · January 18, 2011 6:36AM

This is so exciting to read! OMG I a so geeking out. testing a week away for me. Holding to Z4 in my run intervals today was really really hard. can't wait!

Paul Scholz · January 18, 2011 7:25AM

OK so how do you create an interval that spans you 42 minutes in order to get the summary data for the two work segments and the rest segment?

I test Monday and am really feeling like killing this test, but have only been playing with WKO+ for about a month.

Thanks,

Paul

Larry Pfeffer · January 18, 2011 8:43AM

Paul, I'm new to WKO but this is what I do. In the chart view, simply highlight the total time you want to capture as the interval (so first 20 minutes interval, the 2 minute rest, and the second 20 minutes interval). Then change the name of the "selection" interval you created and save. It will automatically run all of the numbers for you in the lower right corner.

bfritton · January 18, 2011 8:49AM

Paul, what Larry said. I have a Joule so when I start the first 20 minutes I hit the interval button, at end of 20 min hit it again, and when starting next twenty hit again. That gives you your three intervals. Then just highlight all three in the WKO as Larry says. Have fun.

Paul Scholz · January 18, 2011 10:18AM

Excellent guys, thanks.

Paul

rexcoltrain · January 19, 2011 12:08AM

Can't figure out how to cut and paste from WKO, but I went from 189 on 11/29 to 231 today. Granted to the 189 came three weeks after Silverman, but still a pretty huge improvement. Both are indoors as well, so hoping for a little bump when I move outdoors.

Scott Liston · January 19, 2011 6:50AM

Run test this morning: 20:45 for 3.1. Nice bump for me. Have not broken 21 in any 5K in the past decade so pretty excited. Work works! More work and body comp focus should keep measures improving!

Go get 'em, folks!

Larry Pfeffer · January 19, 2011 12:56PM

Good job, Scott. Much better than me today. While I still need to download my data from the watch, I have an average performance - of course, slipping on black ice (and having my body parallel to the ground while in the air!) during my first 1/2 mile loop didn't help! Gotta love January!

ghernand · January 19, 2011 4:19PM

@Nicholas: great jump.

@Larry: running on ice, falling and sticking with the test! yeah.

@Scott: great job!!!

My test went surprisingly well. hard, of course, but i am VERY HAPPY: 3.11miles in 17:16, 5:33avg pace; VDOT: 59.2.

good luck to everyone else still to test this week and next!!!

GH

ghernand · January 19, 2011 4:25PM

forgot to report HR, since i have never run with a heart rate monitor before: avg HR 172, Max 178.

over and out.

GH

bfritton · January 19, 2011 7:01PM

Run test done, VDOT from 42.9 up to 45.4 avg pace under 7 minutes. HR avg 187 max 196. That was a tough test not made any easier doing it by yourself. Happy with result but looking at the new paces next several weeks are going to be tough. Great work everyone.

Scott Liston · January 19, 2011 8:29PM

Puttin up the results, guys! Well done!

bfritton · January 20, 2011 6:34PM

OK, the 2 x 15 at the new higher FTP one day after the 5K test sucked big time but got it done at .97 and .96 (hanging on for dear life on 2nd one). I definitely did not do any Z3 time but would not have been more than 8 minutes anyway so not feeling too guilty. Looking forward to taking full advantage of rest day tomorrow.

Jane Hargraft · January 24, 2011 6:26AM

bike test done and dusted - FTP went from 142 to 162!

Paul Scholz · January 24, 2011 6:28AM

OK bcs I lost power, did run test this morning VDOT went from 30.4 to 32.7. Run pace changes will be interesting moving into the VO2 phase.

Paul Scholz · January 24, 2011 6:29AM

Oh @ Jane -- good work -- nice to see that kind of jump, huh?!?

Larry Pfeffer · January 24, 2011 7:34AM

Great job, Jane and Paul. Keep up the good work!

Jane Hargraft · January 24, 2011 8:48AM

yeah Paul!!

docjeter · January 24, 2011 7:22PM

Bike test done -- FTP up to 205 from 190, wt down from 178 to 173 (and down from 183 on 11/1). Overall, I'm really happy. Cant wait for the run test on Wed. What's a reasonable end-OS FTP to shoot for?

meadows6 · January 24, 2011 9:24PM

Way to go everyone!

I did the run test today since I wasn't able to do the bike. Ended up raising my Vdot to 46.2 from 43. Very happy! Hoping for some more positive results on the bike test this wednesday.

Testing 1-2-3

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