Thanks RnP - Week 8 bike test result.
Hi all - did my 8 week bike test yesterday and my results were better than I expected. I was expecting an increase - I'd posted before asking RnP if I should increase my FTP 2 weeks ago as was consistently sitting at 10watts or so over FTP, not sitting easily I might add and on some days, happy to have the original figure to fall back on! 
I struggled at first to drink the kool-aid - letting-go of my training and trusting the methods doesn't come easy (especially as I've been coached before so have a fair understanding of cycling coaching principles & what I think works for me).
Encouraged also by the such an adaptation in 7 weeks mixed training, i.e. running and for me swimming as well, all of which has been a struggle at times.
So far so good! Big thanks to Rich & Patrick and the support of the entire Haus.
Best,
dave
ps. below the PM I sent RnP.
Guys - thinks there's Red Bull in that Kool-Aid!!
I'll post on the forum later but wanted to thank you two first of all - just finished my Week 8 bike test and pretty chuffed to say the least.
Increase from 265 to 296w in 7 weeks of training aint bad going!
I've cut n'pasted the test report below - spent quite a while checking the figures and the PT for accuracy :-).
Please have a peek at it and let me know I'm not missing something (b4 I make an ass of myself!)
Conditions all the same as last test, even down to tyre pressure - I'd be interested in your thoughts on the increase, especially considering I've done lots of trainer testing before (last March/April I was at 305w FTP) -
OK, I've had a long time off structured training due to injury but was doing fairly intensive turbo sessions before starting with the EN plan - so, its not altogether a pacing/testing experience issue (2 x20' threshold sessions were pretty much staple diet in the past).
Other positive if that my weights down 7lbs in the 8 weeks - so, test 1 @ 3.2w/kg to test 2 @ 3.8w/kg.
Want that BIG-4w/kg by my end of OS (7 weeks time for me according to your spreadsheet, IF i exit and have 12 weeks Race Prep).
Again, thanks!
Dave
PS. here's the numbers:
Power-Tap #1:
Duration: 42:00
Work: 730 kJ
TSS: 87.3 (intensity factor 1.117)
Norm Power: 296
VI: 1.02
Pw:HR: 4.8%
Pa:HR: 1.21%
Distance: 15.913 mi
Min Max Avg
Power: 0 410 290 watts
Heart Rate: 113 166 156 bpm
Cadence: 35 100 91 rpm
Speed: 2.4 25.7 22.8 mph
Pace 2:20 24:46 2:38 min/mi
Comments
Work works!
Mike
@Patrick - any estimate on % increase for rest of OS? 10% too much to expect? Be nice to go into the season well into 4w/kg zone.......
David,
Congrats on the new, improved FTP AND w/kg. You'll love you're new training zones!
4w/kg is yours for the taking; just keep up the good work.
Gain has historically been 15%, with some higher, some lower.
Nice job!!!
I was finally able to get in my test today after being sick AGAIN over the weekend. Not quite 10% but I'm happy with it. I was able to go from 305 watts to 322 watts over the last 8 weeks with the same 170 LTHR
Now, I have to get back to work to try to even think of catching you on the 4w/Kg thing, now being at like 3.2w/Kg
See at the next Test!
Great work!
Mike
Its only pain innit?!
Best - dave
David - the 15% Rich referred to was across the whole OS (16 weeks version). You've seen 11.7% so far. On average you could expect to see another 3 or 4% increase. However, there are a few things to bear in mind:
I guess what I'm saying is no one knows what improvements you'll make across the rest of the OS but I'd set a stupidly ambitious goal (eg another 15% !!) but don't be upset if you only see another 3-4%.
Good luck!
Chris