NOS Week 8 Bike Tests
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I like doing my tests on the weekends, rather than at the crack of dawn before work, or after work. So I tested early and got it done today. Man these tests are hard! Got it done though and happy with the progress so far. FTP up 5% from 250 to 263 since the start of the OS. Splits were:
First 20': 263 NP (IF = 1.052)
Second 20': 267 NP (IF = 1.069)
I was guessing my FTP would probably be around 260, so my pacing plan was:
10' @ 255
10' @ 265
2' recovery
10' @ 260
10' @ 270 to best effort.
That worked out pretty good - I was holding back early on, and the last 3 to 5 minutes were absolutely brutal. Planning on doing the run test next weekend. Good luck everyone!
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Congrats on the FTP bump! Sounds like you executed really well.
Proper Pacing Description for Power Testing
Realize it will take 2-3 tests before you nail down the pacing, largely because you don't have a good number to sit on. IOW, your first test you might have an idea of what you'll do for the 42' but you don't really know. On the second test you can use the first test + lessons learned as a benchmark to guide you. You'll likely put it all together on the third test.
That said:
Go out "relatively" easy. IOW, if your goal/you think you can do 230w for the test, going out at 230w will feel pretty comfortable. Don't worry, that will change soon enough
You should start to find yourself looking at the watch at about 12'. At 16' it might take a couple ticks backwards...at 18', that last 2' creeps.
Spin easy for 2' then repeat, using your watts from the first interval to provide you with a goal for the second.
Might be a good idea to go a little under target for the first interval so you can back it up on the second.
Again, if you're in a nightmare at 6-8' in the first interval, pull the plug and regroup. Either rest and start over or test another day.
Old FTP=207 at 156 pounds=2.9 watts/kg
New FTP=222 watts at 146 pounds = 3.3 watts/kg
Making some nice improvements. All time best is 240 watts and 3.5 w/kg so hope to be back there shortly. First 20 was avg 220 watts and second 20 was avg 228 so definitely think I can keep moving forward.
Nice job on the early results Jim and Kevin.
Gordon
(Edit to include the ride file)
I also got in my bike test a day early due to a complicated work schedule this week.
Week 1 OS FTP = 189 @ 140 lbs = 3 W/kg
Week 8 OS FTP = 217 @ 140 lbs = 3.4 W/kg
1st 20 min 220 and avg HR of 156, 2nd 20min 219 and avg HR of 159.
Here is the ride file: http://bit.ly/vpsy85
Apart from my excitement with the gain in pure watts, I am also very happy that I was able to pace both intervals very evenly (although the last 3 minutes of the last interval was completely brutal). Unlike the previous test where there was a general downtrend of the watt output from the start of the 42 minutes to the end.
So long sub-200 club, I think this new increase in watts is going to hurt for a little bit going into the VO2 sessions...
Good luck with all of your bike tests in the upcoming days!
-David
Ok got up at 5am and had to work throug the test.
This time the test felt much harder than last time, followed EN style start with first 20min with my current FTP and than see in the 2nd 20min what I got left
Here the results
1. 20min 251W / 155bpm / 94rpm
2. 20min 274W / 170bpm / 97rpm
42min Normalized FTP 261W (VI= 1.02) Avg HR 163
Good validation of the my training, FTP 4% up, Avg HR 5% down, WT 0.5% down
Resting now for Wednesday run
good luck for the rest of you.
godd job everyone
OK my results are in for the bike test; I downloaded at home and then forgot to post, so from memory:
October 31 FTP 264
Today 12/19 -- 278 pNorm across the 42 minutes
20 min -- 277 (VI 1.00)
2 min -- 169 (dieing and sucking wind felt like 20 secs)
20 min -- 280 (VI 1.01) -- with 5 minutes to go pNorm was at 284 faded may re-test Saturday NOT!!!!
5% bump and I have been focusing on pushing the running paces
WU - 18'
1st 20' - 227
2' break - 142
2nd 20' - 229
Total test: 42' @ 224
Looks like a 5% improvement...was hoping for closer to 230, but I'll take it. Good luck everyone!
Test is done and wow I'm glad it's over. I feel like I should be typing in teeny tiny font compared to some of the numbers up already.
Week 1 FTP was 145, 2.8 watts/kilo. Today's test gave me 157, cracking me in at 3.0 watts/kilo. Soooo, 8% increase? Numbers were 20' @ ;155, 20' @ 162. Overall happy to see a bump but I will be honest and say I was hoping it could be higher. However, the bike has always been slow progress for me. I will take what I have today and keep plugging away!
Congrats to all who tested so far... looks like alot of work works around here!
Nice work everyone!!
My test result is more about the first-time experience of going to the limit, and not so much about the small bump. I must say that I will test next time as outlined in Daniella's post.
So I am setup, playlist ready and volume just so.
First interval: 20 min, NP 254 (probably overachieved, see below)
Second interval: 20 min, NP 241 - barely made it
FTP: 246W, ave HR 163
Really, the first interval didn't feel so bad. About 5 min into the second interval, I knew that I would have to dig deep. The iPod volume goes to 11, and I am deep into hiphop and techno remixes (I might add that it is 5 o'clock in the morning...). Apparently, 3-4 minutes from the end, I start to let out the dry heave noises that resonate throughout the house. My wife wakes up to check to see if any of the kids puked in their bed. But I still turn up the effort. More noises. My wife rushes downstairs to find me at the end of the interval, barely off my bike, puking into the Sham-wow!
"You're an idiot!", she states laughing.
I could have quit, but chose not to. And like this, I will keep aiming for that 260W. Outseason testing rocks!
Whatever! We only care about % gain and your W/kg...anyone can put up a big FTP if they are big too (myself included!) congrats on the massive gain!
@Christian, i am with you, I actually put today a few single-use "kindy dishes" into my pain cave for next testings. I hope you are ok now , i felt much better again after 2hours . I agree that proper pacing might help next time (which I though i did this time already
)
Jens Voigt can touch MC Hammer.
Everyone seems banged out a great test so far with great improvments! I think all beat me in terms of %improvements over the last test. What an incredibly strong, focused team. Honestly, I am starting to feel sorry for your competitors once we turn you all lose at the OS exit!
http://connect.garmin.com/activity/135373261
Fantastic HR/Power profile Kai! You got to be prepared to basically rip yourself inside out during those final minutes of the 2nd 20 to spend it all.......Looks like you did an admirable job with that!
Way to lead!
20: 253 W, HR 160
2: 109 W, HR 145
20: 232 W, HR 165
This works out to a FTP of 241
Previously I had a FTP of 238 so 3W is not too big of a gain. Interestingly though, my HR was quite a bit higher with LTHR in the past being 156 and today's test being 162. Any thoughts on this? Was it because I dug too big of a hole during the first interval that my HR was so high the 2nd?
You can see the whole profile here: http://bit.ly/rVMiy5
@christain: you rock. nice effort.
Jon, the HR and Power profile looks like a text book FTP test! Nicely done!!
Great test today! Set up on the trainer in the gym at work.
Interval 1: 317 W , HR 158
RI: 225 W, HR 152
Interval 2: 313 W, HR 164
Total for 42' segment: NP=315 W, AP=314 W, HR=162, VI= 1, 4.0 W/kg
@steve. Great work. You were very consistent. And you moved your set up to the gym. You rock!
@ Christian & @Jon -- Love the enthusiasm and going for it. I am always a bit scared to push that hard. About 4 minutes into the 2nd interval I thought I was in deep s**t and wouldn't make it. The deets...
On the music front at 5am, Tiesto - Live from Creamfields kept me rocking. The last song (skip to about 45 seconds in) got me through the last 3 minutes. http://tny.gs/vN15ab
Entire test:
NP = 223
HR = 161 (156 on Test 1)
Cadence = 95
VI = 1
TSS = 78.3 (Based on Previous FTP of 211)
First 20 min:
NP = 218
HR = 157 (151 on Test 1)
Cadence = 94
VI = 1
RI 2 min:
AP = 158
HR = 154
Cadence = 89
Second 20 min:
NP = 231
HR = 165 (163 on Test 1)
Cadence = 97
VI = 1
I really really want 240 leaving the OS. Holding 230+ for the 2nd Interval gives me some hope. "Just" a 5.6% increase but seeing I started the OS where I left off last year I am feeling good!
Really don't want to run right now...
Some great results from testing.
@Christian - I always bring the bucket out for testing just in case. I thought it was funny that you woke your wife up though. Hopefully you did not lose SAU's for waking her up early.
@Jon - From looking at your numbers if you backed off a little in the first 20' you should be able to get a few more watts overall. A 20 watt drop in the second interval is not optimal pacing. Either that or you mentally blew it but your HR does not suggest the latter. Also when looking at your profile compared to Kai and Shaughn's you had a lot more peaks and valleys. Could these surges could be taking there toll on you?
@Jenn - No need for little font, focus on the 3.0 w/kg and the 8% improvement. For reference a 209 FTP will get you 4.0 w/kg and 3.5-3.8 IIRC will get you to the front of the pack. If you were putting up FTP numbers like Shaughn you would have a 5.66 w/kg and I'd wonder what you are on.
Gordon
It's too late now for most people, but I read an approach that sounded pretty good to me for the testing. Think it was from Matt Ancona.
Anyway, his reported approach was to do the first 20' at the old test value. Then, if you've improved, you prove it by doing the negative split.
Did mine this evening on the Computrainer on my hubby's road bike. Not an optimal fit for me, but it's in the ballpark and I still have the Power Cranks on my tri bike and am not up to TT'ing on them.
1st 20': 195, HR 152
2' recovery interval: 165, HR 130
2nd 20': 209, HR 155
Average for entire 42': 201.
Start of OS: FTP 182, w/kg 2.2
8 week test: FTP 201 w/kg 2.7 (-3 pounds for the 8 weeks)
Got up this morning feeling a lot better, and saw the improvement I expected.
Dec. 20 Oct. 31
1st 20': 168 W, 90 RPM 162W, 83RPM
2nd 20': 173 W, 90 RPM 151W, 84RPM
Full 42': 169 W, 89 RPM 155W, 83RPM
Big step up from first test:
9% increase and successfully increased my cadence which has been a focus over the past 8 weeks.
22 Sep: FTP = 200
31 Oct: FTP = 233
20 Dec: FTP = 244 (avg HR 153) Elvis: "Thank you...thank you, very much!"
Full disclosure: I used Coach Troy's "Threshold Test and Sufferfest" DVD for all three tests...trying to stay consistent, and I like the constant encouragement. It's a different approach than EN with only 1x20 min and a factored result instead of averaging two intervals. Don't know how you guys pull off a second 20 min interval. You don't start fresh though. The 1 hour workout begins with a warm-up, then 3 x 30 secs Z5, 1 x 3 mins Z5, and 3 x 1 min Z6 MAX. The goal is to take the snap out of your legs so you don't start the test too hard. But the 20 mins is supposed to be all out. I averaged 262 watts for the 20 min test, put that in his online calculator which apparently takes about 93% of that result to get the FTP. After the 20 mins there is 3x20 seconds high rpm spin out then a few minutes recovery. My heart rate spiked @ 175 at the end of the test. Using 220 minus my age predicts a max of 166. I was having an out of body suffering experience! I made a huge gain in the 2 months before the OS started, so although I only picked up about 5% this time, it was more than I expected.