I did my test this AM, following the 5' / 20' protocol I started using early this OS to see as part of my Hack the OS project. Solid test results but really just got me back to where I ended last year.
5' power up by 15 watts to 345, 20' power up 20 watts to 320.
Instead of moving to a VO2 Focus phase now, I'll continue doing 2 x FTP, 1 x VO2 through the next block. I will drop the interval durations down a bit from 2 x 20 so I can ride 320-325 for the main set, but the suffering will continue. Another 20 watts higher in the OS, for indoor watts, would be spectacular.
OK, I finally got mine done...way behind everyone else.
I use the std 2 x 20 test. Unfortunately, I have become almost incapable of surprising myself at this, although I hope to do so one day. It's like I know what the test will be within a couple watts and if I try to beat it by very much I get the smackdown.... so I set out to do what I think I can do, and usually find (as I did today) that the last 10 minutes are torture and there weren't 5 watts more in the tank no matter what....
Anyway, I tested 265 W.
Here's a little history from me that puts in perspective what 1st year vs 2nd year people might see, as was discussed on another thread.
May 2010: 220 W (shortly after I officially joined EN)
July 2010: 228 W (near conclusion of HIM plan)
Nov 1 2011: 235 W (first indoor test)
Dec 20 2011: 250 W (started sitting up more, but still riding TT bike)
March 18 2011: 260 W (almost all sitting up)
Summer 2011: 230 W in the bars outdoor all season in TT bike with only small variation
Oct 31 2011: 257 W (had spent October informally getting back into bike shape...test on road bike)
Dec 21 2011: 265 W
So, I'll be honest and admit that I am wistful for those huge gains I was making before. But no matter how you look at it, 265 W is a world record for me, and that's a Good Thing. But between having made a lot of gains last year, having started this OS in decent biking shape, and already being in the 3.9ish range now for W/kg, I realize that every watt is going to be that much harder to come by.
Today: AM - Swim 3500 yards + 8 mins water running afterwards PM - Bike - 85 mins to Spinervals Aero Base Builder I. This is a blue zone work-out...not that difficult. But I could feel yesterday's bike test whenever we stood up in an easy gear.
No testing for me this week. Not ready for FT testing so soon after IMAZ. Just keeping on building back up. Getting better every week.
Did 2 bike sessions today.
#1 - AM session with Tom Glynn. 1 x 55' @ .797. Chat and spin with Tom geeking out on tech and just holding a long, steady session. We never do chat and spins so it was a nice change.
#2 - PM workout with our very own Dana Laytham-Herbert and two other ladies from our local tri club. I have started Trainer Tuesdays (AM) and Trainer Thursdays (PM) for the tri club for anyone interested. Nice way to keep myself motivated.
Since the two ladies are fairly new to trainer work, we did 3 x 5' (4') and the rest at .8 (for me). Dana killed it . . . . again!
Starkman! I would be motivated too if I had your set-up, but I think my wife would kill me if I started Trainer Dayz with Paul and invited the neighborhood ladies from the local TriGals club. I so need to move next door to you.
Today:
AM - Swim 4200 yards
PM - attempted 2 x 20 mins. Did 1x20 new Z4, (4'), 1x16 Z4 (1'), 1x4 Z4 and 1x10 Z3. Was watching the movie Priest with some unbelievably horrendous vampires. Despite the adrenalin from all the vampire slaying going on, I just couldn't hold it together towards the end of the 2nd 20 min leg. Took 1 min easy to regroup and jumped back into the vampire pit to finish it up. Suffered a major calf cramp during this session so I know I've been working this week.
AM - Swim 3500 yards. Pool was only open 10-12am so it controlled the timing.
PM - Bike 27 miles. First time outdoors since 22 Oct. It was 78 this afternoon, and after suffering with the new zones last night I just took it easy to enjoy the day...and on the road bike. Time to regroup and get ready to run before Christmas eve!
Great work all - super improvements, congrats to you all.
I am a week later in my schedule - did the bike test this morning, probably not best scheduling to do Boxing day given all that extra food in my belly but at least was a day off work so had a little sleep in.
Up to 276w from 262w 8 weeks ago - 5% improvement. A little disappointed wasn't more but very windy during test, found tough to keep watts up into the wind when getting blown all over the place, and probably a little hung over too.... Am testing outside in aero position - last years best outside in aero was 282w so pretty close to that which hopefully will crush next test.
Actually looking forward to Wed's run test as been going pretty strong on the run this out-season.
Comments
5' power up by 15 watts to 345, 20' power up 20 watts to 320.
Instead of moving to a VO2 Focus phase now, I'll continue doing 2 x FTP, 1 x VO2 through the next block. I will drop the interval durations down a bit from 2 x 20 so I can ride 320-325 for the main set, but the suffering will continue. Another 20 watts higher in the OS, for indoor watts, would be spectacular.
Nice work Team!
Huge gains everybody. Nice work! I am doing an indoor TT tomorrow night so I will test Friday.
OK, I finally got mine done...way behind everyone else.
I use the std 2 x 20 test. Unfortunately, I have become almost incapable of surprising myself at this, although I hope to do so one day. It's like I know what the test will be within a couple watts and if I try to beat it by very much I get the smackdown.... so I set out to do what I think I can do, and usually find (as I did today) that the last 10 minutes are torture and there weren't 5 watts more in the tank no matter what....
Anyway, I tested 265 W.
Here's a little history from me that puts in perspective what 1st year vs 2nd year people might see, as was discussed on another thread.
So, I'll be honest and admit that I am wistful for those huge gains I was making before. But no matter how you look at it, 265 W is a world record for me, and that's a Good Thing. But between having made a lot of gains last year, having started this OS in decent biking shape, and already being in the 3.9ish range now for W/kg, I realize that every watt is going to be that much harder to come by.
AM - Swim 3500 yards + 8 mins water running afterwards
PM - Bike - 85 mins to Spinervals Aero Base Builder I. This is a blue zone work-out...not that difficult. But I could feel yesterday's bike test whenever we stood up in an easy gear.
AM - Hard run
PM - Bike - 55 mins easy with Spinervals "Cycling Technique Focus" ... hard ride tomorrow night.
GREAT JOB EVERYONE! Way to go!
No testing for me this week. Not ready for FT testing so soon after IMAZ. Just keeping on building back up. Getting better every week.
Did 2 bike sessions today.
#1 - AM session with Tom Glynn. 1 x 55' @ .797. Chat and spin with Tom geeking out on tech and just holding a long, steady session. We never do chat and spins so it was a nice change.
#2 - PM workout with our very own Dana Laytham-Herbert and two other ladies from our local tri club. I have started Trainer Tuesdays (AM) and Trainer Thursdays (PM) for the tri club for anyone interested. Nice way to keep myself motivated.
Since the two ladies are fairly new to trainer work, we did 3 x 5' (4') and the rest at .8 (for me). Dana killed it . . . . again!
Rock on, everyone!
***************
Me and Dana
Eileen and Cathleen.
Starkman! I would be motivated too if I had your set-up, but I think my wife would kill me if I started Trainer Dayz with Paul and invited the neighborhood ladies from the local TriGals club. I so need to move next door to you.
Today:
AM - Swim 4200 yards
PM - attempted 2 x 20 mins. Did 1x20 new Z4, (4'), 1x16 Z4 (1'), 1x4 Z4 and 1x10 Z3. Was watching the movie Priest with some unbelievably horrendous vampires. Despite the adrenalin from all the vampire slaying going on, I just couldn't hold it together towards the end of the 2nd 20 min leg. Took 1 min easy to regroup and jumped back into the vampire pit to finish it up. Suffered a major calf cramp during this session so I know I've been working this week.
AM - Swim 3500 yards. Pool was only open 10-12am so it controlled the timing.
PM - Bike 27 miles. First time outdoors since 22 Oct. It was 78 this afternoon, and after suffering with the new zones last night I just took it easy to enjoy the day...and on the road bike. Time to regroup and get ready to run before Christmas eve!
I am a week later in my schedule - did the bike test this morning, probably not best scheduling to do Boxing day given all that extra food in my belly but at least was a day off work so had a little sleep in.
Up to 276w from 262w 8 weeks ago - 5% improvement. A little disappointed wasn't more but very windy during test, found tough to keep watts up into the wind when getting blown all over the place, and probably a little hung over too.... Am testing outside in aero position - last years best outside in aero was 282w so pretty close to that which hopefully will crush next test.
Actually looking forward to Wed's run test as been going pretty strong on the run this out-season.