Nov. OS - Week 1 bike test
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In last year's November OS, we started two new threads each week - one for that week's run workouts and one for that week's bike/brick workouts. This really worked out great, and gave everyone a place to post workout results, ask and answer questions about that week's workouts, etc. I thought I would start that tradition again.
I did the bike test this weekend. I have some conflicts this upcomming week, so I needed test early. Last year I ended the outseason with an FTP of 257, and tested outside on my tri bike during the summer at 277. I figured if I was somewhere in the ballpark of where I ended last year's OS I would be very happy. Ended up with NP = 250 - so I'm happy with that. I should add that last year I did the entire OS on a road bike, sitting upright, on the trainer. This year I am using the tri bike, and staying aero for all the work intervals (and for the test I just did).
Details look like this:
Entire test:
NP = 250
HR = 160
Cadence = 87
VI = 1
First 20 min:
NP = 251
HR = 154
Cadence = 87
VI = 1
Second 20 min:
NP = 254
HR = 165
Cadence = 88
VI = 1
Good luck testing everyone!!
Comments
Entire test:
NP = 243
HR = 151
First 20 min:
NP = 244
HR = 148
Second 20 min:
NP = 248
HR = 154
@Jim & Roy - Nice pacing through the test!
@Sheryl - There are a few of us (I might be one) starting on 11/7. i think some are skipping week 2 to get back with the group, and some are lingering a week behind.
OK I suck, have not even been on my bike since Augusta 70.3 on September 25th. Did do the 30:30 running, but man did it suck today. I finished the season with an FTP of 280 (down from 284 during last OS).
Today's stats (can only go up from here)
Total Test
NP= 264
HR= 163
First 20 min:
NP=270
HR=158
Second 20 min:
NP=265
HR=165
Test went very well and actually wasn't as bad as I remember. I'm used to doing the 1x20 and taking 95% of that for the FTP power, so this 2x20 always seemed much harder. I took it probably a little too easy in the first interval. My prediction was 260, so this was better than I expected. Power/Weight is 3.41. Goal is to get to 4.0. For comparison, last time I did this test over 2 years ago, my FTP was 285, so step one is to get back to that.
#1
Time: 20:01
Normalized Power: 259
Avg Power: 259
Cadence: 95
#2
Time: 20:01
Normalized Power: 270
Avg Power: 270
Cadence: 95
Total Test:
Normalized Power: 262
VI: 1.01 (should be better than this)
FTP=219
pNorm=219, vi=1.01
cad=90
HR=180
Int #1 (20'):
Pnorm=214 (being conservative), vi=1
Cad=92
HR=175
Int #2 (2')
Pavg=109
cad=84
HR=166
Int #3 (20')
Pnorm=227 (went after it a little bit more this int), vi=1
cad=89
HR=185
Nice job everyone. I got mine done this morning early. I did IMLP last year w/FT = ~250, and I've only done 3 rides of any sort since then (not counting a few to the bar), and none were very hard. I've gained about 12 pounds and my suits are a little tight, so it's a good thing I'm getting back into more consistent training so that I don't have to spend a bunch of money getting pants altered!
I expected a suffer fest and was mostly not disappointed.
1st 20 - 217
Recovery 2 - 143
2nd 20 - 216
New FT = 213
Pretty happy with the steady ride, and not too far off what I was expecting. Definitely would have been higher if my kids hadn't made me ride in my gorilla suit. I know it's Halloween and all, but it seems cruel that I had to do my FT test in that thing! Good luck all of you that haven't tested yet!
OK, first test in a long time on the trainer. Last 5 minutes was horrible. Even with fans going and windows open I was melting and gasping for air. Felt like a good test
Details: Solidly in the under 200 watts club!
Entire test:
NP = 124
Cadence = 89
VI = 1.01
First 20 min:
NP = 126
Cadence = 90
VI = 1
Rest break 2 min
NP = 90
Cadence = 79
Second 20 min:
NP = 125
Cadence = 90
VI = 1
Good start for me, ready to work. Took off the entire last month and that sure shows, but it will be nice to get a big bump in 8 weeks. Happy testing today to the rest of the Nov OS
Okay, first ride since Kona, and first test. Ouch. Not recommended. I am on a modified OS plan this year, so did my test as 5' all out and 20' all out.
5' pNorm was 335 (my FTP was 325 outdoors!)
20' pNorm was 300 (.95 of that is 285).
I am taking some solace in the fact that my indoor FTP is usually 20 watts lower than the outdoor session, putting me approximately 20-25 watts off my previous fitness...but man that test was insanely hard.
Like others have said...nothing to do but go up up UP!
Good luck everyone!
P
Ok peeps, those are some scary FTP numbers rolling in! We got some people been drinking jet fuel this morning in the HAUS!
My post FTP breakfast:
docs.google.com/document/d/1sU0yMQX...p9Zb4/edit
FTP Test:
connect.garmin.com/activity/125531048
Interesting modification to the testing. This sounds hard. I used to do the 1x20' all out. Cadence cycling took this approach. 95% is what was used as the FTP. I did this 2 years back and also did the 2x20(2') and they were almost exactly the same. The only downside of the 1x20 is it may favor those with a stronger top end. I will probably do a blood lactate test at the end of the OS. I did one a couple of years back and it matched the 1x20 pretty well. The benefit, I think, is that you can do it even when just getting going again. 2x20 is hard enough, but if you haven't been doing much training, I imagine it would be brutal.
Normal November OS peeps, avert your eyes. Serious OS hacking going on. Or consider this in OS telenovia thread.
I'm totally skipping the 2x20 and saving it for January/tomorrow's run.! Ha!
Since I have the super-run focusified plan because of the Ragnar ultra plan, I'm going to follow Michele Cellai's lead and not test. However, I will be breaking out a good old 2x6 when I get home from work.
Nice job on the testing everyone. I will be delayed on two accounts, one is a knee issues and the second is a nasty cold.
The knee issues it the real trouble which may force me in to a split personality OS like two years ago. The Dr. has cleared me for cycling but I'm told to be very careful with the running.
I'll probably try out the knee tomorrow on the bike and get in a test on Thursday/Friday if all goes well as I don't have to worry about running much right now.
As much as I know it's going to hurt I'd rather be suffering on a 2X20 than watching to test results roll in.
Gordon
Good work everyone! Even Chuck is giving you the thumbs up.
I did my FT test a couple of weeks ago so I will pass this round. Currently at 265! Let's get it on!
First FTP test done. I have not made acquaintences with my bike in since about Labor Day. She was shocked to see me and to be hooked up to a mechanical device in the basement. I'm going road bike OS this year vs. tri bike last year. I hoping this doesn't lead to the return of my IT band issues. The goal of this test was to (a) be able to actually ride for 42' (check) (b) to get some number with more than 2 digits in it (check) (c) to be consistent in effort throughout the test (check).
I did not find the test hard per se, but my legs were just not used to turning over the pedals. This was definitely a reminder of not being on the bike in a long time, so my fitness is what suffered. The blood in my legs was looking for those old ways out and all they found was "road closed, under construction". Here are the not so good numbers, but I'm sure I'll get the jump once I'm back on the bike for a few weeks.
FTP test:
Duration: 42:00
Work: 531 kJ
TSS: 70.3 (intensity factor 1.002)
Norm Power: 212
VI: 1.01
Distance: 14.237 mi
Min Max Avg
Power: 2 243 211 watts
Cadence: 61 146 94 rpm
Speed: 12.8 21.8 20.3 mph
Interval 1:
Duration: 20:02
Work: 257 kJ
TSS: 34.1 (intensity factor 1.011)
Norm Power: 214
VI: 1
Distance: 6.868 mi
Min Max Avg
Power: 142 241 214 watts
Cadence: 72 126 93 rpm
Speed: 19.6 21.8 20.6 mph
Interval 2:
Duration: 20:03
Work: 258 kJ
TSS: 34.3 (intensity factor 1.013)
Norm Power: 215
VI: 1
Distance: 6.827 mi
Min Max Avg
Power: 100 243 215 watts
Cadence: 61 146 94 rpm
Speed: 18.3 21.1 20.4 mph
20 min..244W, 152bpm
2min..142W, 142 bpm
20min..237W, 161bpm
Overall
238W, 157bpm
My outdoor FTP on the TT bike was 230 W. I am going on the road bike over the winter on the theory that if I am going to take a hit on my power when I go outside, it might as well be from the biggest possible number. (I took an almost 10% hit last year from more sitting up on the TT bike indoors to riding outdoors in the bars)
Today's test was 257 W NP. Hurt like hell and the first half was better than the second, but I'll take it.
@Jon looks like we are hanging together at 238.
20 min @ 240
20 min @ 241
42 min @ 238
Felt good being on the bike again. Back still has some issues but hopefully with some PT can figure those out.
20min @ 172 NP
20min @ 154 NP
New FTP 162
Total: NP 227 HR 144
1st 20: NP 236 HR 144
2' rest: 141 HR 134
2nd 20: NP 223 HR 145
So, as you can see, I faded badly during the second 20, which was no surprise given my fitness (I have none). And I couldn't get my HR up.
Nowhere to go but up!
I guess there has to be a place to start. Happy that I was able to to the test today. Slightly bummed that the numbers weren't as expected compared to the start of last season...but then again I have ridden my bike once since September so I guess with that hiatus it is expected.
Total 42': NP 189 HR 149
1st 20: NP 202 HR 153
2nd 20: NP 178 HR 145
I completely fell apart in the second 20. Looking at WKO+ it is a nice gentle downward slope from the start. I tried to recover in the last 5 min, but the damage had been done. The good news....looking forward to some big gains, i'm scratching the door on 200, I think with a little more time back on the bike I will get back quickly, I guess it is time toget to work
so finally my setup work with out issues (got a new Trainer Bushido/TACX),
and I knew how built into those intervals, even last 5mins I needed mentally to fight not dropping the Watts, but I won
Here the results:
Calibration after 15min WU
Total 42': NP 252W (3.1 W/kg), HR 170bpm, VI 1.03, Cad 93
1st 20': NP 265W, HR 166bpm, VI 1.01, Cad 91
2nd 20': NP 245W, HR 177bpm, VI 1.01, Cad 95
1st round was quite smooth and steady, 2nd round I had to switch gears and cadence to keep power up.
But I need a better vent
Main Set:
Duration: 40:00
Distance: 16.3 miles
Avg Speed: 24.4 mph
Avg HR: 158 bpm
Avg Cadence: 94
Garmin Connect data: http://connect.garmin.com/activity/125745554
My Garmin was pulling some pretty wonky HR readings in the first 10 minutes, I think the battery might be dying.
End of last Nov OS inside power, (3/18 indoor):243
Time trial (7/6 outside, max ftp for season): 257
Last time trial of summer (8/24 outside): 250
Nov OS test (10/31 indoor): 197 ???
Looks like I have a lot of work to do.
Bad start technically. Blew my tube 17min into the first interval - was at 240 ave watts. I may retest, or use a recent outdoor 60 min NP 225W Let's see how the rest of the week goes.
I nearly screwed the pooch on the test by a mechanical as well. My own silly fault. I didn't have the Joule set to show the interval time and so I spent the first 5 min of the set trying to figure it out while still going. Looked down to see myself pushing Waaaaaaaay too hard and I thought (oh crap, I'm screwed). But somehow I recovered.
The last time I rode with or even looked at a powermeter was at my final race of the season in September (and even then I was kinda winging it). I thought my watts would have dropped a lot but I guess all the fun I've been having on the Cyclocross bike has paid off 'cause I'm right where I left off.
Interval 1: 149
Interval 2: 144
Total FTP Test: NP=145, AvgHR= 176
Now- I gotta figure out how to get that dang Joule to show intervals!