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Initial FTP Test -- How did it go?
Just curious how everyone's first FTP test of the OutSeason went.
To start it off, my test went like this --
Background: After last season (IMLoo and KONA), I took a *hard* reset to get back SAUs, reset my head, and deal with some back/neck/nerve issues. FTP last season 265W.
Test #1: 231 W. 1st 20': 227, 2' rest: 153, 2nd 20': 238.
I think I left a bit on the table as the last 5 minutes were at 252W, last 3 minutes at 262W, and last minute was 279W.
Now it is TIME TO WORK!
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This is my second OS. I never felt 'accurate' with any of the indoor tests last year. And was worried about this one because of some life fatigue heading into it (ie..on my feet at work 14 hrs on Sunday). But, I spent my pre OS tweaking some things n workouts just to stay fresh and mix it up. Using end of 2011 FTP (240), I did a pretty good bit of HIT intervals, short and sweet. And, I feel, overall, I'm starting the OS much better than last year, but I didn't think that today's test would show that. I usually don't test indoors well at all.
out of bed, 10 min with black coffee, 1 Roctane with water, made my bottle of BP (this year's experiment for me, and I've been saving it until Jan 2 so it was a new taste). on the bike within 20 minutes. had to keep it short cuz I had to get back to work.
10 min ez spin with 3x1' at about 85%, then hit it...and for the first time in EN world...happy with indoor test...I haven't had time to analyze it since I had to bolt, but I'm pretty sure that Pnorm is around 237-240 (edit: actual Pnorm turned out to be 235, cool with me). The way I see it, I'm starting where I left off, time to get to work and build, build, build...
@Joe - I think I'm going down to Macon for the RnRman. C u there?
This is my second OS, but first w power.I started training w a powertap about mid-way through last season, and it has been a real learning experience.
Today was definitely a little uneven ... but more or less what I expected. Very foggy and wet here in So Cal near the ocean, but I was glad to be outdoors. Used my roadbike, for stability, visibility and to get a baseline read on tri vs road watts as well. FTP was ~ 305 W @ ;end of Sep, and I tested 255 today, off less than 5 rides in the last 3 months.
Felt that I left a little in the tank this AM, but will use these watts as a baseline and see how it feels in a couple weeks. As I recall from my first OS trip, it feels fine for a few weeks ... then all of a sudden it doesn't. So my big take-away for this year, esp with the later start (Jan vs Oct OS) and no HIM on the calendar until Sep. is patience.
Here we go!
This is my 2nd OS. Last year I did it with HR (no PM) and I never was really sure if I was improving or not. The bike was my weakness last year at IMCDA so I set out to fix that this year. I signed up for an Oct- Dec Computrainer class with several ENers in the northern burbs of Chicago, and it was the first time I could see my watts. WOW - what an eye-opener. We finished the class on 12/18 with another test.
Date 10/30 12/18
1st interval watts 248 257
2nd interval watts 223 263
Avg watts 236 260
Watts/kg 3.2 3.5
So I'm going to use the 260 as OS base, and I skipped the test today. I've found a Lemond trainer at my club that has a PM on it and I'm going to do the OS sessions on it. I did ride it today for 90' including 20 x 60" (60") @ 300 watts so I did join in the communal pain today even though I didn't test. Also, signed up for another Computrainer 8 week class with the same ENers. It is in addition to the OS and we do it on Sunday afternoons, so I'll basically be doing a bike hack in the OS.. Hoping to get to 275 watts and 3.7 w/kg by the end of OS. And I am going to get a PM on my tribike in the spring when I can ride outside again.
I'm doing the run test Wednesday. Hoping to break 21 minutes. Ran a 5k Turkey Trot 6 weeks ago in 21'13". Finished the OS last year with a 5k test of 19'48" (VDOT of 50) so that will be my goal again this year.
I got the FTP done today. I was with Dana, Aaron, and Julie (NovOS) at Mr and Mrs. EN Race Director’s house. The NorCal Cell was well represented today. I’m sure that Stark will be posting pictures soon.
I started the NovOS, but travelled too much in December. I picked up about four pounds over the holidays so I wasn’t sure what to expect. My last FTP was 190. This test was 211. So a nice 11% increase on a crappy base. I’m still well below my 235 in 2009.
1st 20 was 205. I felt really strong so I picked it up more in the 2nd 20 where I hit 220. I was really suffering in the second 20 from about minutes 8 to 16. I thought I was going to blow up. But interesting enough the last four minutes were not as bad. That’s a first for me.
My thought is that I was with a group of people and that changes the dynamic of training by myself. Plus John was playing great music!
So question to the haus... I’ve never had the 2nd 20 that much more favorable than the first 20. Should I let it go or adjust the FTP upward?
Wow a strong Jan OS team is posting some great numbers!
This is my 4 th OS and my first time in the January group. I have ridden the bike maybe 3 times since IM AZ so I had low expectations of what this test would bring. AZ FTP was ~260. In prior years this initial test would yield a 230 numbers so had that target to shoot for.
The first 20 min went well with 231W. I started at 225 watts for the first 5 min then 230 for the next 10’and then ramped up to 235 to finish the first 20’ feeling good. Cadence was on target 92-96 and HR and breathing not yet in the red zone. 2” recovery at 170 W. The second 20’ was a totally different story. 4 min in my cadence started to fall. This is always a red light of things to come. In no time my cadence was down to upper 65-68. The legs would not turn over. They don’t hurt they just won’t go. So I had to drop the watts get out of the saddle and spin back up to speed. This process happened 3 more times to finish the 20’ interval for 208 W. The head was playing the “let’s just cut this test short” theme song. My satisfaction at the end was I did not give into the song! FTP test 220W.
I will go with my 220 number and target the upper end of the interval ranges for the workouts and look forward to the next test!!!
So, the bad thing about doing the OS for the second time is you (well me, anyway) have expectations. I'm down from 210 to 190 after a marathon focus followed by 5 weeks off. Pretty bummed but not sure what I expected, In any event, I'm counting on the biggest.bounceback.ever!
Bring it!!!
@ Chris: BP?
@ Geoff: FUN!!!!!
@ Jenn - BP was just short for Base Performance Nutrition. They're very heavy on the amino acids angle. I usually pick one new thing every year and try to ride it out over the long haul to see if it works out. So, unless there are problems that come up, I'll give Base a full year and see how IMFL goes. And don't worry about the drop to 190 watts, could be running legs and fatigue combined with lack of biking. It's just a starting point, now start building on it.
Good start everyone. Some solid numbers achieved, but even more important, everyone is expressing optimism and focus about making big gains from here. Attitude is everything!! And the best part is that we get to choose our attitude everyday.
@ Chris - thanks for the explain about BP. I was wondering about that too -- thought it might be some new kind of petroleum-based rocket fuel that the BP people found in some well in the Gulf of Mexico. LOL! BTW - how is your calf doing?
Calf is feeling much better, up to running about 4 times a week, up to 40' now. Not much pace, have slowly worked that down but don't want to overdo it, yet. wearing compression for protection. Patrick gave me some advice that will give me a few more weeks of getting some patient running miles under my belt before I test it with intensity (run test). Means my run part of the OS will be lagging a few weeks behind everyone else. but that's cool, no big race until June and November. thanks for asking.
But truthfully it was a tough ride. It was my first FTP test that was not a negative split, power-wise. I was chasing familiar numbers but my body isn't at that level anymore. I shouldn't have tried to chase those numbers...
Overall FTP: 232
Interval #1: NP 239 (5-minute splits: 238, 236, 238, 244)
Recovery: AP 141
Interval #2: NP 230 (5-minute splits: 229, 224, 225, 240)
Overall 42':
NP: 232, AP: 230, Avg HR: 171, Max HR 187, Avg cad: 95
http://connect.garmin.com/activity/138509097
@ ; Matt - solid resluts especially in comparison to your best INDOOR test. You're right there. You're gonna blow away that number after this OS.
@ Chris - good to hear the calf is feeling better and that you are being patient. Smart!
Best part of the workout was hitting that point where I realized that I didn't care what the number was, but I did care about not quitting on it, and so gutted it out. Been awhile since I was in a place like that. Feels good.
@david ;Nice test!! Look out 300 watt club.
Good work Mike! That is a measurement of MTP (Mental Threshold Power).
NICE!!!
Question -- how does your "indoor" FTP normally compare to your "outdoor" FTP?
Joe, Good question. 10 watts diiference is my best estimate. It is mostly cooling related. I was just happy to have a strong ride and not blowup on the second 20! I will use the new number and see how the intervals go for the next 2 weeks. If I can't hit them I will have to adjust. I am optimist that I can get R done!
Scott - looks like you are set for some nice gains this year! Good job!!!
@Scott - I have had a similar experience. After reflection, I think it was more a matter of muscle memory and looking at speed, rather than my watts. To clarify, my legs were used to spinning at a certain RPM, in a certain gear, to generate a ceratin wattage. Therefore, it felt "wrong" to be hitting the watts on the different trainer.
I think it is kind of like the feel of riding into the wind, or downhill for that matter. I know that it FEELS harder to generate my desired watts while riding into the wind, same as it does when going downhill. I think it is a biomechanical feedback issue. Watts are watts, but I am not convinced that all watts are created equally.
Maybe it is this, plus the outdoor cooling effect, that gives some people the Outdoor FTP gains???
Back to the original question, though.... One thing I do to try and mitigate this is to not display speed while riding on the trainer. Only watts.
@joe
i dont display speed either, or at least i dont look at it a lot, i am focused on watts, speed, distance & time work themselves out.
this was strictly an observation. to confuse things more, i am riding both trainers on different days, so i definitly feel the difference.
interesting today that z4 felt killer on the cycleops fluid trainer and z3 really felt fine....