Hey everyone, I'm new to EN and did my bike test yesterday to begin the OS. I did my test on a trainer with HR and came out with a 167 bpm avg. over 40 minutes. I'm not sure if that's good or bad but I guess I have some data to work with as I move forward! I'm looking forward to working out with everyone and learning a lot over the next 11 months or so.
Glad to see things are going as well as can be for everyone at the start of the offseason. Just getting this test done in an accomplishment in my eyes.
I am so thankful this test is done. I was not looking foward to it as I have not had a structured workout plan since Sept 09 when I did IM WI. Yeah, thats right...... 2 years of laziness. I have 3 kids at age of 5 or under and have been milking that "busy" excuse since IM WI in 09. Unfortunately my power and Vdot have gone down significantly since then and I have also put on a few lbs. When I found out that we were expecting #4, I decided enough was enough. I need to get down to business and make some time to get these workouts in.
Prior to WI in 09, my last power test came out around 300 on a trainer. Since I have not really been training at all, I had no idea where I would come in for this test. I had no expectations at all but I knew for sure that I would be doing a lot of suffering at a significantly lower power .
Here are the results.
42:00 NP - 246 HR - 165
1st 20 NP - 248 HR - 158
2nd 20 NP - 249 HR - 174
I feel like I paced it pretty well and there is definitely some room for improvement.
Glad to finally be back and suffering. Its been a while.
I was afraid tonights test was going to be one of those that got mailed in - where I start OK than just die a slow agonizing death.... well, I was wrong and the result was a total suprise to me, and a pleasant one at that.
Ended up with a zone 5 puddle under the bike complete with drewl and nasal discharge. The only thing missing (fortunatly) was the vomit....... next time!
I "officially" started the Nov OS this week, but I've been in OS mode since Sept so I didn't test this week but I'm working on an FTP of 270 and have been consistently hitting 2x15' on my two weekday rides. Great job everyone getting it done this week.
Question on the Test Execution, how do you achieve that your results are between 2 tests are so close in terms of watts, is this fitness or skill related?
I am noob and new to that testing scheme, with a 2' brake.
I did build into each interval over 2-3min into my wattage, which I felt I could hold for 20min, than i tried that. It worked on the first one but in the second run I could build up to the same level, but noticed quickly (after 2min) i need to dail down by 20 watts to be able to hold until min 20'.
Did you hold back 5% on the first 20' knowing there will be 2nd 20' coming or were both at max for 20min.
Excellent work to everyone on the testing. Knowing that I'm "accountable" in the treads is going to keep me honest during the NOS.
@Jesse, welcome back to the world of structured training. Although I've been "in-seaon" for a long time focusing on running events, I too haven't been on the bike in a long long time (summer of last year). So seeing all the "haven't been on my bike since Sept" comments bring a chuckle. Not quite summer of 09 like you, but I feel ya. I'm sure you'll be crushing it soon.
@Kai, as a noobie to power, I dug around a lot in the threads and in the wiki looking for experience. Based on what I saw, I intentionally shot "low" for the first thread and my "low" ended up being pretty decent for the whole event. Next time, just imagine that you and Jens are in a break!
@Steve, your work sounds impressive, I think I'm going to have to kick up my effort a notch.
Thanks Rob- I figured that out last night looking at the manual. Duh!
Kai- it comes with some practice and Roy's note about shooting a little "low" for that first 20 is about right. You'll get the hang of it as you test more. The real key is just not going out too hard on that first 20.
awesome work everyone. I caught up and did my FTP test last night the same way I always do my tests (on the kestrel on the trainer, first 15 down, last 5 up... ). I definitely dropped from my high before IMWI, which was expected. But I'm 20 ticks ahead of where I started OS last year (my first power test ever)... Lots of room for improvement if I want to break 200 in OS! PN 166 VI 1.01 14.697 miles HR 176 cad 85 speed 19.6
my 5' breakdowns: 155/166/171/175; 167/166/169/172
Man that hurt about as much as I thought it would! But I'm glad it's done and glad to be training again!
@roy, thanks digging it out i thought i read it somewhere wasn't sure if that was for the intervals or for testing. And you know what jens would say ... Best in case of doubt, attack!
@nemo, thanks that makes and gives room for improvements for in 6 weeks
Between doing a 13.1 mile run on Sunday with my local tri club and finishing up the 30 runs in 30 days on Monday, I decided to push back my bike test to today. I've only been on the bike 3 times since IMWI (once was an oly 2 weeks after IMWI), which is MUCH less then I rode before last year's OS. So, my expectations for today's test were pretty low.
I usually do my tests at 5:30am, but today's was at 10:30am. Not sure if they makes any difference. My weight is a little higher then last year, but not by much. I did the first 19' by feel before finally looking at my Joule to see where I was at. During the second 20', I looked down every now and then to make sure I was still pushing good watts. I gave all I had for the last 5', and felt spent when it was done.
Test results from 10/27/2010 was 182 watts. Today's stats:
It's official game on for me - vDot this past weekend & FTP last nite - let's just say the lasy couple months of Z1 noodling has not been friendly to my metrics - vDot = 42 & FTP =205 - time to batten down the hatches & get to work - looking forward to sharing the pain with everyone!
I stuck to the week 1 plan this morning and did the 2X8s which were more difficult than they looked on paper due to the fatigue in the legs from yesterday’s run test. Felt nice to be done for the day after only 60 minutes of work………… .846 IF for this session
Nice work, Jane! I got in my 2x6', too. As a former pain cave sinner, my path to sainthood is looking good -- I actually enjoyed pain cave time! However, I did forget that my dear derriere needs to be broken in again. Ouchies! And the real bike shorts come out for Saturday's workout.
Like I said earlier, I'm a few weeks ahead so I've been doing 2x15's on my weekday rides. Beautiful 60deg afternoon although a bit windy. Really felt good on the bike today. It was nice to really nail a workout dead on.
@ David - that's what I'm talking about!! Getting it done, posting the PT readout, driving up the NOV OS MOJO meter!!
Encourage all to post your readouts for the benefit of the others in the group when you can. It also helps to drive you to be more consistent which ultimately makes you faster!
Look at Dave's total IF for the workout - .96 and the TSS score showing how much work he did........
Missed the bike session yesterday so did it today. Wet and cold outside this morning so did on drainer.
2 x 8's @ .998 and .975
All I have to say is that after ramping for IMAZ the past couple of months a 1 hour bike with 2 x 8's seems pretty tame. But talk to me again in 60 days when we are doing the "Killing it like Corso" sessions.
Reporting on the thurs bike. Not sure yet of all the power terms but... My FTP is 145 and I did the 2 x 8" at NP 145 and 146. Didnt have time to finish the hour on account of an early am work commitment but at least I got the main set done.
LOVED having a metric where I could instantly see if I was working!
First real bike workout in a long time and my legs were still dead from the 5K run test, managed to keep right on the bottom edge of my 2x6's but ended up hanging in the top end of z2 for the rest of the ride.
@ Jenn, I know what you mean, after I started with power last winter the indoor rides were so much more rewarding.
That explosion was me blowing up on my test today. I spent too much time this morning setting up the pain cave and getting the bike together. And I headed to the vet this am. Plus this is the first time in probably 8 months I've been on the bike.
Not the first time I have blown up--probably not the last. I will do it again tomorrow.
I'm training on my TT bike this year--my road bike has seen better days. My expectation is that watts will be going down. I think that is fair. Am I missing something.
Ok--I did the FTP test again today--I planned on dropping my watts down by 10 and try again. I got it done. My son and one of his friends were sleeping down the in pain cave while I did the test. I'm sure they heard tons of swearing! As always these test suck--but I got it done! Target 190--result 190.
42 TT
NP 190
Cadence 80 ?? (WTF)
TT1
NP 190
Cadence 84
TT2
NP 193
Cadence 76 (WTF)
This is well below my high of 230 in 2009. Got some work to do!
As far as bike form goes, I was in the "position" for the 18 minutes of the first set and in the drops for last two. The second set my form was complete crap--mostly alternating between my TT position and in the drops--got really fricken sloppy.
@Geoff - Way to get it done! For not having been on the bike for 8 months, a 40 watt drop doesn't sound all that bad. I took virtually 6 weeks off and had my expected 30 watt drop (213 down to 183). Like in past years, I'm sure I'll be north of 200 by the new year, and hopefully PRing soon after that. Also, my cadence is usually about 10 rotations lower on the trainer then outside.
As for your TT bike on the trainer comment, I never understood why people don't train on their TT bikes, or why they sit upright on them. I imagine if I did that, it would take a lot of time each spring for my leg muscles, back, and neck to get used to the TT position. Why train different then racing?
Comments
Glad to see things are going as well as can be for everyone at the start of the offseason. Just getting this test done in an accomplishment in my eyes.
I am so thankful this test is done. I was not looking foward to it as I have not had a structured workout plan since Sept 09 when I did IM WI. Yeah, thats right...... 2 years of laziness. I have 3 kids at age of 5 or under and have been milking that "busy" excuse since IM WI in 09. Unfortunately my power and Vdot have gone down significantly since then and I have also put on a few lbs. When I found out that we were expecting #4, I decided enough was enough. I need to get down to business and make some time to get these workouts in.
Prior to WI in 09, my last power test came out around 300 on a trainer. Since I have not really been training at all, I had no idea where I would come in for this test. I had no expectations at all but I knew for sure that I would be doing a lot of suffering at a significantly lower power .
Here are the results.
42:00 NP - 246 HR - 165
1st 20 NP - 248 HR - 158
2nd 20 NP - 249 HR - 174
I feel like I paced it pretty well and there is definitely some room for improvement.
Glad to finally be back and suffering. Its been a while.
History:
11/1/10 - 183
12/20/10 - 205
1/29/11 - 215
5/24/11 - 205 (outside)
6/13/11 - 213 (outside)
6/29/11- 220 (outside)
Only 4 rides after IMLP all under 75%, none in past 6 weeks till today
Duration: 42:09 NP=197 HR=175 Cd=85 2.7w/kg
Interval 1: 20:01 NP=197 HR=169 Cd=86
Interval 2: 20:02 MP=201 HR=183 Cd=85
Ended up with a zone 5 puddle under the bike complete with drewl and nasal discharge. The only thing missing (fortunatly) was the vomit....... next time!
Nice work everyone! this is going to be a blast!
I "officially" started the Nov OS this week, but I've been in OS mode since Sept so I didn't test this week but I'm working on an FTP of 270 and have been consistently hitting 2x15' on my two weekday rides. Great job everyone getting it done this week.
Question on the Test Execution, how do you achieve that your results are between 2 tests are so close in terms of watts, is this fitness or skill related?
I am noob and new to that testing scheme, with a 2' brake.
I did build into each interval over 2-3min into my wattage, which I felt I could hold for 20min, than i tried that. It worked on the first one but in the second run I could build up to the same level, but noticed quickly (after 2min) i need to dail down by 20 watts to be able to hold until min 20'.
Did you hold back 5% on the first 20' knowing there will be 2nd 20' coming or were both at max for 20min.
Off to the run, glad that is easier to do
Excellent work to everyone on the testing. Knowing that I'm "accountable" in the treads is going to keep me honest during the NOS.
@Jesse, welcome back to the world of structured training. Although I've been "in-seaon" for a long time focusing on running events, I too haven't been on the bike in a long long time (summer of last year). So seeing all the "haven't been on my bike since Sept" comments bring a chuckle. Not quite summer of 09 like you, but I feel ya. I'm sure you'll be crushing it soon.
@Kai, as a noobie to power, I dug around a lot in the threads and in the wiki looking for experience. Based on what I saw, I intentionally shot "low" for the first thread and my "low" ended up being pretty decent for the whole event. Next time, just imagine that you and Jens are in a break!
@Steve, your work sounds impressive, I think I'm going to have to kick up my effort a notch.
Kai- it comes with some practice and Roy's note about shooting a little "low" for that first 20 is about right. You'll get the hang of it as you test more. The real key is just not going out too hard on that first 20.
PN 166
VI 1.01
14.697 miles
HR 176
cad 85
speed 19.6
my 5' breakdowns: 155/166/171/175; 167/166/169/172
Man that hurt about as much as I thought it would! But I'm glad it's done and glad to be training again!
@nemo, thanks that makes and gives room for improvements for in 6 weeks
I usually do my tests at 5:30am, but today's was at 10:30am. Not sure if they makes any difference. My weight is a little higher then last year, but not by much. I did the first 19' by feel before finally looking at my Joule to see where I was at. During the second 20', I looked down every now and then to make sure I was still pushing good watts. I gave all I had for the last 5', and felt spent when it was done.
Test results from 10/27/2010 was 182 watts. Today's stats:
First 20':
NP=182
HR=159
Cd=82
RI:
P=118
HR=153
CD=82
Second 20':
NP=188
HR=169
Cd=80
42' Totals:
NP=183
HR=163
Cd=81
3.2w/kg
goals vDot = 45 & FTP >250
connect.garmin.com/activity/126190789
2x6' z4 - 175 and 172 W -IF .99 and .97. Thinking that perhaps I didn't kill myself enough on the bike test. Only able to get in 10 mins @ Z3...
have a great day y'all!
There you have it, Jane just raised the bar with a .99 and .97 IF! Do hear any other takers this morning? Jane, way to be consistent!
Nice work, Jane! I got in my 2x6', too. As a former pain cave sinner, my path to sainthood is looking good -- I actually enjoyed pain cave time! However, I did forget that my dear derriere needs to be broken in again. Ouchies! And the real bike shorts come out for Saturday's workout.
Like I said earlier, I'm a few weeks ahead so I've been doing 2x15's on my weekday rides. Beautiful 60deg afternoon although a bit windy. Really felt good on the bike today. It was nice to really nail a workout dead on.
@ David - that's what I'm talking about!! Getting it done, posting the PT readout, driving up the NOV OS MOJO meter!!
Encourage all to post your readouts for the benefit of the others in the group when you can. It also helps to drive you to be more consistent which ultimately makes you faster!
Look at Dave's total IF for the workout - .96 and the TSS score showing how much work he did........
SS
Missed the bike session yesterday so did it today. Wet and cold outside this morning so did on drainer.
2 x 8's @ .998 and .975
All I have to say is that after ramping for IMAZ the past couple of months a 1 hour bike with 2 x 8's seems pretty tame.
But talk to me again in 60 days when we are doing the "Killing it like Corso" sessions. 
Good work everyone!
If by "great" you mean hilly and windy, then yes I do.
Reporting on the thurs bike. Not sure yet of all the power terms but... My FTP is 145 and I did the 2 x 8" at NP 145 and 146. Didnt have time to finish the hour on account of an early am work commitment but at least I got the main set done.
LOVED having a metric where I could instantly see if I was working!
@ Jenn, I know what you mean, after I started with power last winter the indoor rides were so much more rewarding.
Pressed the send button twice and can't figure out how to delete the extra post so I will just use it to add to the mojo!
Great job on the first week everyone!
Time to settle in and WORK LIKE ANIMALS
IMFL is in full swing! Go EN'rs! Bike session for me today is below. Decided to just hold the Z3 until the end....
connect.garmin.com/activity/126566817
Entire test:
NP = 154
HR = 164
Cadence = 81
VI = 1.04
First 20 min:
NP = 159
HR = 161
Cadence = 82
VI = 1.01
Second 20 min:
NP = 153
HR = 169
Cadence = 80
VI = 1.01
JoJo, nice work getting the test done. I know that was stressful, but now you are on track to train smart and get faster!
SS
That explosion was me blowing up on my test today. I spent too much time this morning setting up the pain cave and getting the bike together. And I headed to the vet this am. Plus this is the first time in probably 8 months I've been on the bike.
Not the first time I have blown up--probably not the last. I will do it again tomorrow.
I'm training on my TT bike this year--my road bike has seen better days. My expectation is that watts will be going down. I think that is fair. Am I missing something.
Ok--I did the FTP test again today--I planned on dropping my watts down by 10 and try again. I got it done. My son and one of his friends were sleeping down the in pain cave while I did the test. I'm sure they heard tons of swearing! As always these test suck--but I got it done! Target 190--result 190.
42 TT
NP 190
Cadence 80 ?? (WTF)
TT1
NP 190
Cadence 84
TT2
NP 193
Cadence 76 (WTF)
This is well below my high of 230 in 2009. Got some work to do!
As far as bike form goes, I was in the "position" for the 18 minutes of the first set and in the drops for last two. The second set my form was complete crap--mostly alternating between my TT position and in the drops--got really fricken sloppy.
As for your TT bike on the trainer comment, I never understood why people don't train on their TT bikes, or why they sit upright on them. I imagine if I did that, it would take a lot of time each spring for my leg muscles, back, and neck to get used to the TT position. Why train different then racing?
Entire test:
NP = 211
HR = 156
Cadence = 94
VI = 1
TSS = 64.5 (Based on outdoor FTP of 220)
First 20 min:
NP = 209
HR = 151
Cadence = 93
VI = 1
Second 20 min:
NP = 216
HR = 163
Cadence = 94
VI = 1