Week 14 FTP Test
Hey I get a turn at starting the weekly thread.. and a test thread at that!
New pair of Shimano TR31's on my feet - first time with no socks and felt great! On the bike for a 10 minute warm-up and hit the 'go' button at exactly 12:00 noon...... and I nailed it!
Was gunnng for 215 and drew a 214..... close enough for me.... round it up and call it good! Gives me a 3.0 W/Kg .... ain't that awesome!!
OK Gang... lets see what ya'll can do!!
Week 14 FTP Test:
Duration: 42:04
Work: 533 kJ
TSS: 76.1 (intensity factor 1.042)
Norm Power: 214
VI: 1.01
Pw:HR: 1.03%
Pa:HR: 2.82%
Distance: 11.296 mi
Looking at the numbers I see a VI of 1 for both 20's - gets me thinking I started where I needed to be and was able to hold tight to the number...... Steven is pleased with the result!
Comments
Nice work! Thanks for getting the party started.
1X20: 283w
1X2: 165w
1X20: 293w
1X42: 285w (NP)
HOLY SMOKES!!!! Were the tires gooey from melting....NICE WORK....I am getting super pumped and like Simmons said earlier in the week....I will be like a caged rat come Monday morning....or something close to that.....Eating well and hydrating tomorrow, stretching, and doing a lot of nothing...to bed early for I have to test at 0430.
@Art - Might want to re-evauluate your End OS FTP Goal. You've already demolished it! Sweet!
Hopefully this is the start of MANY NOS FTP bumps!
Lots of fun watching the NovOS crank it out for the FTP test!
@Steve: Super job and congrats on breaking the 3.0 W/Kg barrier!
@Art: Zowie! That makes a gain of almost 60W on the OS so far!
Way to bring it guys!
thoughts....
Little recovery from a pretty hard ride yesterday?
Pnorm for yesterday's hilly 2.5 hr ride was close to 220, IF 1.06 and VI 1.2, and I can't pull off anything higher than a 206 for 40' on the trainer?
Last test was only 3 weeks ago? (had just picked up the PM in the middle of the vO2 block)
Not sure what's going on. No prob.
I'm not jumping. You don't have to talk me down.
gonna be a good year, learning a ton.
@Chris , if you rode 2.5 hrs at 1.06 , you'ver just established a new FTP on that ride alone. It would be hard, near impossible, to back that up with a solid test on 24hrs rest. I would at a miniumium swag the FTP up to your NP from yesterdays ride. Most likely its much higher butr the whole outdoor to indoor FTP/Watts might kill you if you bump it up even more.
My power jack on my laptop is loose, so I dropped it off for surgery but I managed to get the test done before taking it to the PC hospital.
New FTP is 268 and I'm sitting at 3.92 watts per KG right now. I'm starting operation 10 for 10. I need 10 more watts (actually 12, but its sounds cooler) and 10 less lbs for my IMOO goal. 10 / 10 Lets get it done.
While he's also right about the recovery issue (i.e, that you were trashed when you tried to do the test), what you want to do now is SWAG an FTP out of the 2.5 hour ride.
If I were in your position, my FTP guess - depending on how spent I felt at the end of the 2.5 hour effort - would be in the neighborhood of 10% above 220 W, e.g., ~ 240 W.
So, Pnorm of 220 is close to the delta. But, the ride was much longer. @William, that 10% push (to 240) seems a little high to me ( that's relative cuz I know nothing about this ). I might split the difference and go 225 to 230. But, damn,.....today's test on the trainer only gave 206....seems like a big difference.
All I want is to be in the 'right ball park' with this. I will do the work, hit the intervals, etc, but I want to be hitting the right systems that are targeted for the workout. That's where the growth comes from, I want to choose this baseline, and if it's not the right baseline, then what?....
HA.... Why am I feeling guilty for even discussing this?!
Don't take any of this the wrong way, I love this stuff, keepin' me on my toes, and I'm working my a$$ off! Fun stuff when you look at the big picture!
good luck to all on the test tomorrow....CRUSH IT!
I'll use these for the next block and we'll see what happens.
Now, enough about me
I thought I paced the test well, after seeing the 2 20's individually I thought I was going to hit my test goal, but after looking at the 42' combined I was a little surprised to see my NP fall short of what I wanted.
NP at week 8 was 254w. Today my 1st 20' was 255w ( right where I was shooting for) the 2nd 20' was 266w ( again what I was hoping for) I was hoping to hit an NP of 260w but fell short and only reached 257w yes a gain but have to admit I am a little disapointed. Indoor W/Kg = 3.75
In hindsight I guess I rode a little to conservative on the 1st 20', considering the last 3' of the second 20' I avgeraged 283w. After a year and a half of doing these tests I'm still learning how to get it right.
I'm already anticipating pushing this next block hard and being more prepared for the next test.
I can't wait to see all the posts tomorrow morning after you guys crush it.
@Art that's crazy 60watts since OS started? That's just nuts. I know whose wheel I will be chasing in CDA.
@Steve, congrats on passing 3.0 w/kg.
@Hayes, solid as always. Hope you reach your 10 for 10.
@Chris, it's totally an indoor/outdoor plus recovery issue. And you aren't giving yourself "free results", as you will find out soon enough if they are real or not.
@Matt, 290w, just wow. I think that beer I forced on you back in November is the reason for this. Seriously, you're an animal.
So excited for tomorrow.
Very roughly speaking there is a 5% falloff for a factor of two in length. Plus, you said that you were tired, but you didn't say you were going to die at the end...I thus was giving you the benefit of the doubt that you COULD have gone a bit harder, plus it was about triple the time that we spend in our 42 minute tests.
Like I said, it was a SWAG. You have earned a higher number...you just don't know exactly what it is. :-)
Work: 506 kJ
TSS: 83.8 (intensity factor 1.094)
Norm Power: 205
VI: 1.02
Pw:HR: 0.25%
Pa:HR: 4.5%
Distance: 13.242 mi
Elevation Gain: 0 ft
Elevation Loss: 0 ft
Grade: 0.0 % (4 ft)
Min Max Avg
Power: 0 352 201 watts
Heart Rate: 134 177 166 bpm
Cadence: 37 144 82 rpm
Speed: 5.5 22.3 18.9 mph
Pace 2:41 10:51 3:11 min/mi
Hub Torque: 0 12 7 lb-in
Altitude: 635 647 640 ft
Crank Torque: 0 374 208 lb-in
Temperature: 71.6 75.2 73.7 Fahrenheit
SWAEEEEEEEET!!!!!!!
Will do the run later at the FD.......Makes my day!!!
Another tough night's sleep (up at 3:30 am and unable to fall back asleep) so wasn't sure what to expect. New FTP = 289 (3 w/kg). All time high. Up from 278 at last test. I'll take it although anticipated it would be a touch higher based on numbers I was seeing on CT while riding. 1st 20' = 290, 2nd 20' = 293. Perhaps had a little more left in the tank. At some point I'll get this testing thing down. Time to get serious about my body comp and bring the w/kg up more. Seeing Rich's Heads/Tails goal for me (295) in reach by O/S end.
Great job everyone and keep it up!!
Good luck everybody!
On Saturday at the expo with Coach P in attendance I was part of an 8-man Time Trial. Each rider did 30 minutes. It was hot with too little moving air despite a few fans, but the motivation was there as last year my team was 2nd place and we really wanted to take back 1st place.
I was not exactly sure if I'd be gaining anything this time around. The Vo2 stuff has been pretty tough on my legs and even with a somewhat easier week prior to the TT, my legs were still not 100%. But the motivation to race was there and I was on a bike right next to the rival team IS Corp.
Anyway, because this was a 30min TT I wasn't sure on pacing, so I decided to stick myself right at 285 and see how I held up. And that is exactly what I did. In fact, there was little to no deviation from that point. So...it wasn't a gain. But based on my rides prior to this I wasn't expecting a gain as the vo2 shredded my legs. In fact on the saturday rides where we did do some FTP work I was never able to get near 100%. I do however expect big gains from the next 6 weeks or so!! I typically respond well to the FTP work.
As I told coach P after the ride...to hell with Vo2!!!!
My team ended up taking 1st place.
My new FTP is 232W (3.5 W/kg), up 8W from the week 8 test. Not a huge improvement but I sure don't feel like I could have done much more, and the 174 HR I hit during the last 5' of the second interval confirms it - I never see HR's that high on the bike. I feel good about keeping the power up during the second interval so it matched the first. The last 10' of the test was actually the strongest, at NP 237W.
Full 22' warmup: 10', 3 x 30"(30") spin-ups, 3 x 2'(1') Z3
1st 20': NP 234W, VI 1, cadence 87, HR 166
2' rest: 82W, HR 145
2nd 20': NP 234W, VI 1, cadence 88, HR 170 (up to 174 by the last 5')
42' test: NP 232W
Total bike 64' TSS 95.6
Brick run on treadmill 9' Z2 8.5MPH, 2' 6MPH, 9' Z3 8.9MPH
20 min at: 271
2 min at 116
20 min at 264
NP: 264:
I struggled through about Minutes 5-15 of the second interval:
I did push the VO2 workout this past Saturday and was very tired. HR was 1 beat lower than last test. The other variable was the time of day. I seem to be able to push it better in the afternoon. My test stared at about 5:30 this morning. Last test was over Christmas break so I went later in the day.
I shouldn't complain: I started the OS with a FTP of 216 so getting to 264 is still quite an accomplishment.
Jon
Keep up the good work!
I did the run after with Riley.
Hi all.
Wow was today's test tough..... I think I have a cold coming on and this weekend my legs really were feeling the hurt from the past weeks of "raising my ceiling." But, I sucked it up and got 'er done.
That's an improvement of 12 watts over my previous FTP of 211 watts and a total improvement of 37 watts over my initial FTP of 186.
Very happy overall and looking forward to the rest of the outseason!
After my disappointing gain of only 5 watts from test 1 to test 2, I finally made a more significant gain of 12 this time. Woo-hoo!
November 1- 289
December 20- 294
January 31- 306 giving me 3.80w/kg YES!!
The general advice here was to go out at my old FTP for the first 20, then bump it up from there. I decided to go out at 300 for the first 20, did the rest period, then shifted down one cog and tried to maintain the same cadence as the first 20.
First 20'- 300
Rest 2'- 192
Second 20'- 318
I think I may have left a little on the table, but I am really excited nonetheless. Big thanks to my 2 and 4 year old boys who were sufficiently mesmerized by Toy Story 3 while I got it done, and also to the awesome playlist I made which kept me rocking the whole time!
VO2 work WORKS!!!