Week 4 Testing

Steve West

First outdoor test for me.  Somewhat of a dissapointment but totally inline with the kind of results I've been seeing lately.  Yesterday I went for a drive to find some road that was relatively flat and decent pavement (hard to find around here). 

Loaded the bike after work and drove the 15 miles to a boat launch parking area in Costigan to start my test.  The first 6 miles were great, mile 7 let me know I blew it.  The rest of the 1st 20 were a struggle.  The 2nd half started weak and I had trouble not giving in.  Eventually I got my head back in and fought to earn the right to go fast..... The last 13 minutes took all I had, red-lining my HR for more than 10 minutes but the watts just werent there.

So in the end NP is down 5% from inside FTP of 215w.  Some of the variable may include testing in areobars not in the drops, new position with 6cm more drop than before on my "Fred" bike (yeah, a roadie with clipons...), and dodging rocks, gravel. pot holes and frost cracks.  But it is what it is.... got to be happy with that.... till next time.

Outside FTP:

   Duration:   42:02

   Work:       509 kJ

   TSS:        63.5 (intensity factor 0.952)

   Norm Power: 205

   VI:         1.01

   Pw:HR:         1.24%

   Pa:HR:         7.96%

   Distance:   15.275 mi

   Elevation Gain:      81 ft

   Elevation Loss:      104 ft

   Grade:      -0.0 %  (-25 ft)

      Min   Max   Avg

   Power:         75 338   202   watts

   Heart Rate:    111   170   163   bpm

   Cadence:       48 102   83    rpm

   Speed:         9.3   27.7  21.7  mph

   Pace           2:10  6:26  2:46  min/mi

[Deleted User]

Sounds like you gave it a good effort Steve! I think these outdoor tests are a very different thing than doing it on a trainer. Easier mentally (maybe), but much harder to hold a consistent, high power given all the environmental variables. Maybe it's because I'm still new at this, but my power in wko is always about 5 watts lower than what I would have guessed by looking at the LYC during the ride. I guessing its the cumulative effect of little "micro-rests" that you don't get on a trainer.

henrysacco

I agree with you Jim. Definitely easier for me mentally, but tougher to hold the power consistently. Bike test for me went well this week with a 14 point bump from the trainer. I think this is pretty much inline with what others have said about moving from inside to out. Completed run test this AM as well and got a 1 point bump in VDot, which I'm happy with.

Test weeks are interesting. Feel like we should be doing more 

henrysacco

Completed swim test tonight. Pretty happy with a PB in all three disciplines this week, but anxious for some volume now!

Steve West

Last night went to the UMO track to test before cutting the lawn. Did 2 miles to warm up then started. Went out too fast and knew it by the end of the first mile. Tried to back down a bit but was too late. Last mile was brutal to hold. Finish time 21:34 - 17" slower than my last 5K. Didnt expect to see much change, havent been doing much speed work leading up to Boston and none since.

05/26/11 3.1 miles 21:33 @ 6:57 179 46
04/03/11 13.1 miles 1:38:46 @ 7:32 170 46
03/20/11 13.1 miles 1:40:30 @ 7:40 179 45
12/22/10 3.1 miles 21:16 @ 6:52 179 46
11/03/10 3.1 miles 21:29 @ 6:56 184 46

As long as I can maintain a vDot of 46 and be healthy for LP, I'll be very happy.

Steve West

Pool night at UMO. Started with 500 pull for warm up. Test went well, swam 16:38 pull @ 1:40 pace. Trimmed a full minute overall in 2 weeks. Finished up with another 2050 pull. Overall workout 1:05 for 3550 yds.

gopetego

Swim test - 18:00 flat for 1000 meters. knocked off 22 seconds. No pull bouy, no flip turns. Back to where I was last fall. Its progress...

Nice work Steve on the run - I went a little backwards vdot 45 to 44. Can't seem to improve speed over 5k - been stuck here for quite awhile. Maybe some short course work after IMLP...

henrysacco

I seem to be in the same boat on run tests. Shaved a few seconds off 5k to 6:55/mi but nothing significant. I keep having to remind myself what kind of race im training for! It's funny though, many of my running friends are doing so well with the short distances...figure i'll have plenty of time after IMLP.

Steve Ross

Week 4 for me was interesting. I punched out a run 18:29 5 km TT. Have no idea where that came from. Last test was a 20:45 just two months ago. Did the 40 min TT on the bike during my 4 hr ride and crunched some big numbers. Swim test on the Friday was normal a 19 min 1000 yd no surprise there.But did not get in the pool till mid Apr so the numbers show thst for now. Have started week 5 wiith new numbers ,will see what the week brings.