Just finished my bike test this evening and I'm pumped. (I train with HR, not power.) My average speed is up 20%, from 19.1 to 23.0 and my speed was consistent across the entire 40 minutes. And my average HR went from 167 in week 1 to 158 today. And I had a great brick run after the test, too. Very pleased.
Below are snapshots of my timing from week 1 (top) and today (bottom), as well as links to the complete data if anyone's interested. My HR data was a bit bonkers at the beginning of the workout today, I'm sure my "real" average HR today was actually lower than 158 but my 310xt was having a fit about something.
You have already improved your FTP 7%. Shoot for executing each bike workout with excellence. Those who do typically see a 15 - 25% bump. A wide range since each person is different and execution is different. So you could expect to end the OS in the 220 - 240 range. Last year I started 186 and ended 229 with a final 10 watts post OS for a high of 239.
Great job everyone! It's inspiring to see such great results in only 7 weeks after our first test!
I just completed my bike test tonight. I bumped my FTP up from 186 to 199. I sort of have mixed feelings about the result. I'm really excited to be seeing a good increase. A 7% increase in 7 weeks seems pretty good. That being said, I REALLY wanted to crack the 200 barrier, but I guess there's always next time .
scott, my husband just broke 200 in week 13 - he thought he would do it at the week 8 test too. you'll get there. And even tho my increase was 15% to 162 W, I've been effectively doing 151 not 142 as my FTP for at least the last three weeks...
just remember, when you get on the roads, you are going to really see how fast you are!
okay - laptop at work so don't have detailed stats - but I just did my 5K test in 23:06 - 7:44s !! i have no idea where that puts me in my zones - basta.
good test - hard to see and almost puked at the end. Yeah!
Managed to shave about 1:00 off my 5k, upping my Vdot to 40.9...I'm calling it 41. I did it on the dreadmill, probably could have pushed the pace more. Think I left a little out there. Bodes well for the next test, right?
@ Scott S, Jane and Andrew - nice work on your tests. Take a moment to celebrate your improvements (here is a virtual high five) and then keep going. According to Gilberto, the fun begins with VO2 workouts.
Did my run test today and it wasn't my day. Ran 20:05, which was :03 slower than my first test. My run training had been going well and I was expecting to break 20:00. I was :15 ahead of my 1st test pace @ 2 miles but I couldn't accelerate in the last 1/2 mile as I did in 1st test. My HR was about 5 bpm higher thru the entire test vs. 1st test. I had some lower GI problems in the last mile which didn't help. Strange as I haven't had that problem on any recent runs. Anyway, still a VDot of 49. I'll take it. But I WILL break the 50 Vdot mark next test.
Did a good bike test on Monday. Got a 14% improvement. Since the bike is my weakness, I am very happy to see that. I guess I was too greedy to think I could post big improvements on both run and bike. Even though I rested yesterday, perhaps I wasn't fully recovered from the bike test. I've found that as I've gotten older (56), I just don't recover from hard efforts as quickly as I use to. Guess I need to do more nap intervals.
Just finished the bike test. First test was 164. Did 176 tonight. I'm happy with that. Went into it not knowing how much I might or might not improve, so tried not to push it too hard in the first 20. I would love to crack 200, but might be a little bit too lofty for this season. Would also love to do a sub 20 5k. The 20/200 club! Aim high, right?
bruce: TMI (too much information!)...not that you had GI issues. we all have those now and then, but to say 'lower' GI. still, could be worse, you could have gone even more specific and said lower sigmoidal issues!! seriously though, that type of 'GI' issue will defintiely keep you from going faster. taking this into account, your run was strong. good job.
All: great job and all those goals you mention for the next test or the end of the OS, will become a bit more clear once you guys hit next week. the Vo2 training sets you loose and you get to see where you stand without having to worry too much about pacing. in other words, it should be a great confidence booster! for example, i was able to avg 4.07w/kg for my four 2.5min bike intervals. once i see those numbers, then it's that much easier for me to get there again and 3.5 or 3.7w/kg seems more within reach. same for the run.
so, finish this week strong and then let loose on those vo2 intervals! like this yeeeeehawwwwwww. not like this.
@ Melissa - Good job. Nice gain. Given that you did the first 20 not pushing too hard, you may be closer to 200 than you think. I like the sound of that 20/200 club.
Comments
Just finished my bike test this evening and I'm pumped. (I train with HR, not power.) My average speed is up 20%, from 19.1 to 23.0 and my speed was consistent across the entire 40 minutes. And my average HR went from 167 in week 1 to 158 today. And I had a great brick run after the test, too. Very pleased.
Below are snapshots of my timing from week 1 (top) and today (bottom), as well as links to the complete data if anyone's interested. My HR data was a bit bonkers at the beginning of the workout today, I'm sure my "real" average HR today was actually lower than 158 but my 310xt was having a fit about something.
Week 1: http://connect.garmin.com/activity/59098166
Today: http://connect.garmin.com/activity/65046572
Jason
@ Jason, Melissa, Andrew -- great job all!
Completed the Week 8 bike test today. Went up from 268w to 275w.
First 20:00 at 269w
Second 20:00 at 283
NP for 42:00 was 275 with an avg cadence of 97 and avg hr of 163.
Good work everyone. Strong results for many of us. I do the run test tomorrow am and I'm looking forward to seeing what happens.
Andrew
You have already improved your FTP 7%. Shoot for executing each bike workout with excellence. Those who do typically see a 15 - 25% bump. A wide range since each person is different and execution is different. So you could expect to end the OS in the 220 - 240 range. Last year I started 186 and ended 229 with a final 10 watts post OS for a high of 239.
Go get 'em!
Great job everyone! It's inspiring to see such great results in only 7 weeks after our first test!
I just completed my bike test tonight. I bumped my FTP up from 186 to 199. I sort of have mixed feelings about the result. I'm really excited to be seeing a good increase. A 7% increase in 7 weeks seems pretty good. That being said, I REALLY wanted to crack the 200 barrier, but I guess there's always next time
.
solid everyone.
scott: if you want to feel better about your 7% increase, scroll down this thread and see my 11watt decrease for the 1st 7 weeks!
awesome.
everyone, since i am a week ahead, as are a few others, i started the VO2 phase! super fun.
keep up with the strong work!
GH
just remember, when you get on the roads, you are going to really see how fast you are!
Jane
run test here I come!!!
okay - laptop at work so don't have detailed stats - but I just did my 5K test in 23:06 - 7:44s !! i have no idea where that puts me in my zones - basta.
good test - hard to see and almost puked at the end. Yeah!
@ Scott S, Jane and Andrew - nice work on your tests. Take a moment to celebrate your improvements (here is a virtual high five) and then keep going. According to Gilberto, the fun begins with VO2 workouts.
Did my run test today and it wasn't my day. Ran 20:05, which was :03 slower than my first test. My run training had been going well and I was expecting to break 20:00. I was :15 ahead of my 1st test pace @ 2 miles but I couldn't accelerate in the last 1/2 mile as I did in 1st test. My HR was about 5 bpm higher thru the entire test vs. 1st test. I had some lower GI problems in the last mile which didn't help. Strange as I haven't had that problem on any recent runs. Anyway, still a VDot of 49. I'll take it. But I WILL break the 50 Vdot mark next test.
Did a good bike test on Monday. Got a 14% improvement. Since the bike is my weakness, I am very happy to see that. I guess I was too greedy to think I could post big improvements on both run and bike. Even though I rested yesterday, perhaps I wasn't fully recovered from the bike test. I've found that as I've gotten older (56), I just don't recover from hard efforts as quickly as I use to. Guess I need to do more nap intervals.
bruce: TMI (too much information!)
...not that you had GI issues. we all have those now and then, but to say 'lower' GI
. still, could be worse, you could have gone even more specific and said lower sigmoidal issues!!
seriously though, that type of 'GI' issue will defintiely keep you from going faster. taking this into account, your run was strong. good job.
All: great job and all those goals you mention for the next test or the end of the OS, will become a bit more clear once you guys hit next week. the Vo2 training sets you loose and you get to see where you stand without having to worry too much about pacing. in other words, it should be a great confidence booster! for example, i was able to avg 4.07w/kg for my four 2.5min bike intervals. once i see those numbers, then it's that much easier for me to get there again and 3.5 or 3.7w/kg seems more within reach.
same for the run.
so, finish this week strong and then let loose on those vo2 intervals! like this
yeeeeehawwwwwww. not like this
.
GH
Great job on the tests - I am looking forward to testing next week......it will be the first chance I get to validate my training.
@ Gilberto - Sorry. I guess that was TMI. Thanks for pointing that out, and for putting my run into perspective.
@ Melissa - Good job. Nice gain. Given that you did the first 20 not pushing too hard, you may be closer to 200 than you think. I like the sound of that 20/200 club.