Week 14 Bike Test
This one is all for Chris G ... thank you for motivating me!
After Chris called me out in another thread I knew I had to prove to the team (and myself) that an injury and the power clinic weren't going to hold me back. Plus I wanted another carrot award 
The Power Clinic is either making me stronger or teaching me how to suffer more ... either way it's working!
Here is how it went:
- 10' WU @60%
- 10 x 30/30 per power clinic workout all at over 120%
- 10' Easy @60%
- 2 x 20(2) - NP of 276 on the CT and 277 on the Quarq
- 10' Easy @60%
- 5 x 2'(2') all at >110% (wanted to prove I could do it
- 10' @85%
- 20' Brick (3 Miles)
The numbers:
Quarq:
FTT:
Duration: 42:09
Work: 689 kJ
TSS: 77 (intensity factor 1.047)
Norm Power: 277
VI: 1.02
Pw:HR: 0.49%
Pa:HR: 95.43%
Distance: 764 ft
Elevation Gain: 0 ft
Elevation Loss: 0 ft
Grade: 0.9 % (7 ft)
Min Max Avg
Power: 51 437 272 watts
Heart Rate: 170 193 186 bpm
Cadence: 39 118 98 rpm
Speed: 0 2.2 0.0 mph
Pace 27:35 0:00 1247:50 min/mi
Altitude: 764 771 766 ft
Crank Torque: 49 396 235 lb-in
Entire workout (233 watts):
Duration: 1:51:39
Work: 1563 kJ
TSS: 168.3 (intensity factor 0.953)
Norm Power: 253
VI: 1.08
Pw:HR: 3.19%
Pa:HR: 0.08%
Distance: 0.439 mi
Elevation Gain: 10 ft
Elevation Loss: 0 ft
Grade: 0.6 % (14 ft)
Min Max Avg
Power: 0 471 234 watts
Heart Rate: 85 193 175 bpm
Cadence: 21 171 100 rpm
Speed: 0 3.1 0.1 mph
Pace 19:19 0:00 968:24 min/mi
Altitude: 764 785 770 ft
Crank Torque: 0 458 199 lb-in
277 works out to a 12 watt increase and my weight went down a little to 141.2 for 4.325 W/KG... not bad for January and beign 9.2 pounds over the weight I raced at least year
I tried to attach the files but it didn't work. Chris G, PM me with your email address and I will be more than glad to send you both.
Good luck to everyone testing on Monday. I can't wait to see you all crush it.
Comments
@ Matt:
Looked up the definition of "HOLY CRAP" this morning in Webster's and found the below posting. Honestly, I never had a doubt. Matt, be sure and change the back tire before the next workout, I'm sure the current one is thoroughly fried. Way to lead this group and show us where the bar has been moved to bro! Congrats on a well deserved FTP improvement. As Mr. Trent says, "I like it!"
Sweet baby rays....FTP should be changed to WTF. I exploded just reading that workout.....you're an animal.
I strained my back and rib cage doing Fly/IM sets a swim practice, but I think I should be okay to test next week. Just can't get comfy.
@Matt way to go, must be an NIL thing doig the tests early
I had decided to hold about my last FTP for the 1st 20 then put it on the line in the 2nd 20.
Coming in FTP 229
1st 20 min 234NP, Avg 234 TSS (1.023)
2 min Avg 139 TSS (0.59)
2nd 20 in 249NP, Abg 249 TSS (1.086)
FTP test 42 min 239NP, Avg 237, TSS (1.044)
That's a 10 point bump, I was hopin to crack 240, but 239 is close enough for me.
Now all the rest of you Nov OS people go out and crush it
@Robert - Way to go...I'm about where you are (FT = 220)...motivated to get the carrot award!
Jeehosephat!!!
@Matt -- Epic.
@Robert -- Killer job!
The bar has been raised and the mojo abides...
Very well done Boys! Glad that I could help. Not sure if the test is "official" if done more than 24 hours before it is on the schedule so you will have to do it again on Monday.
Just kidding
PM me your addresses for the super awesome Carrot awards. Had some good ideas this morning but then hit my head really hard in the terrain park and can't remember what they were...oh well I am sure that I will think of something.
V
Robert---Awesome job at going stronger on the second interval!
Hayes---I thought IM stood for Ironman and didn't have anything to do with "fly"--except maybe,"Wow, there's goes Hayes on the bike...He's flying!"
I'm absorbing as much of this team's amazing mojo for my test...I want a carrot!
Great job Matt and Robert 2 for 2 on the carrot awards, Chris G could be busy... How many more are we going to add to the list.
Gordon
Congrats Matt AnKONA!! So Happy for you!
Also big congrats to Robert on a great test.
You two have set the bar high. UUGGHH! I am hoping to match my FT from November...gotta have goals
. This season I was unable to improve my bike fitness like last year. No worries though. I feel great, strong and my run is really improving!! Can't have everything I guess.
I'll be testing on Thursday. So I'll be late to the party. My Vdot test is Tuesday morning with my track peeps helping pace me, so will need to recover then hit it hard Thursday for the Ft test.
CC
Nice job Matt and Robert!
I did an indoor time trial yesterday w/ Patrick and will use .95 of yesterday's race for my new FTP.
I tested a couple of weeks ago as an impromptu test and got 305.
I did the ITT at 327 for 20:36 which gives me a new ftp of 310. No carrot award, but I'm moving in the right direction. The number seems about right based on recent workouts. I started the OS with 300 FTP and 205lbs, and I'm now at 310 FTP and 198lbs.
I'll probably do another impromptu FTP test in a couple of weeks, just to test, but probably not tomorrow as I'm wasted after yesterday's effort. I just went for what I hoped to be an easy 10k stroll, and needless to say, I was a bit heavy legged.
Good luck to everyone testing!
Dave
Good luck everyone!
Eric
Thanks for the comments everyone and I can't wait to see your results.
Carrie, even if you don't see a bump in FTP, you are already wicked strong and I bet you have a good vdot after the test.
FTP Test:
Duration: 42:19
Work: 544 kJ
TSS: 78.2 (intensity factor 1.053)
Norm Power: 220
VI: 1.03
Pw:HR: n/a
Pa:HR: n/a
Distance: 14.522 mi
Min Max Avg
Power: 0 454 214 watts
Cadence: 30 105 83 rpm
Speed: 0 26.5 20.6 mph
Pace 2:16 0:00 2:55 min/mi
Hub Torque: 0 199 68 lb-in
Entire workout (191 watts):
Duration: 55:20
Work: 635 kJ
TSS: 92.4 (intensity factor 1.001)
Norm Power: 209
VI: 1.09
Pw:HR: n/a
Pa:HR: n/a
Distance: 17.728 mi
Min Max Avg
Power: 0 454 191 watts
Cadence: 29 105 82 rpm
Speed: 0 28 19.3 mph
Pace 2:08 0:00 3:07 min/mi
Hub Torque: 0 233 63 lb-in
Woo! That's HUGE, Philip! Way to go!
nicely done all!!! I've only got one bike ride this week thanks to a trip out west and this is going to be it (yup, pause on the power clinic till I get back!). thanks for the motivation.
Decided to do mine today instead of wait for tomorrow. I missed the Sat. bike as I have a grad class all day and it's a few hours of snowshoeing built into the class. I figured if I get it done today, maybe I can get another bike in during the week.
. I then got motivated to just finish it, so I did. I ended up with a 6 watt increase from test #1. Not great, but I'll take it. Definitely need more FTP work.
The first 20' went well, but I knew I over cooked it a bit. I then struggled for first 7' of interval 2, before taking a 1:10 rest
FTP test:
Duration: 42:00 (42:01)
Work: 607 kJ
TSS: 73.6 (intensity factor 1.025)
Norm Power: 245
VI: 1.02
Pw:HR: 7.04%
Pa:HR: 5.7%
Distance: 14.657 mi
Min Max Avg
Power: 0 284 241 watts
Heart Rate: 141 188 177 bpm
Cadence: 50 133 87 rpm
Speed: 11.9 23.4 21.0 mph
Pace 2:34 5:03 2:52 min/mi
Hub Torque: 0 87 76 lb-in
Crank Torque: 0 276 235 lb-in
Interval #1:
Duration: 20:03 (20:04)
Work: 304 kJ
TSS: 37.5 (intensity factor 1.06)
Norm Power: 253
VI: 1
Pw:HR: 6.31%
Pa:HR: 9.28%
Distance: 7.211 mi
Min Max Avg
Power: 92 284 253 watts
Heart Rate: 140 186 174 bpm
Cadence: 80 96 88 rpm
Speed: 16.5 23.4 21.6 mph
Pace 2:34 3:39 2:47 min/mi
Hub Torque: 37 86 77 lb-in
Crank Torque: 83 274 244 lb-in
Interval #2:
Duration: 20:01
Work: 287 kJ
TSS: 34.3 (intensity factor 1.014)
Norm Power: 242
VI: 1.01
Pw:HR: -4.58%
Pa:HR: 1.84%
Distance: 6.921 mi
Min Max Avg
Power: 83 283 239 watts
Heart Rate: 161 188 179 bpm
Cadence: 50 118 86 rpm
Speed: 14.8 21.9 20.8 mph
Pace 2:44 4:03 2:53 min/mi
Hub Torque: 32 87 76 lb-in
Crank Torque: 68 276 234 lb-in
OK, Just got off the bike and earned myself an Carrot Award! Jumped from 283 to 294! Crawling closer to the 300 club.
I really started to waver the last 10 minutes but knowing I had posted (and the strong desire for a Carrot Award) pushed me to dig deep. So much of these tests really are mental. BIG thanks to Dave, Mike and Chris G for urging me to go ahead and test even though I just tested 2 weeks ago. Always try. Only good will come of it. Can't wait to hear about everyone killing it today!
Here are the official numbers to satisfy the judges.
Power-Tap #1:
Duration: 20:11
Work: 357 kJ
TSS: 36.7 (intensity factor 1.045)
Norm Power: 296
VI: 1
Pw:HR: n/a
Pa:HR: n/a
Distance: 6.441 mi
Min Max Avg
Power: 123 332 295 watts
Cadence: 83 124 88 rpm
Speed: 15 20.6 19.1 mph
Pace 2:55 4:00 3:08 min/mi
Hub Torque: 54 113 102 lb-in
Crank Torque: 99 322 284 lb-in
Power-Tap #2:
Duration: 1:55
Work: 19 kJ
TSS: 1.1 (intensity factor 0.584)
Norm Power: n/a
VI: n/a
Pw:HR: n/a
Pa:HR: n/a
Distance: 0.481 mi
Min Max Avg
Power: 106 225 166 watts
Cadence: 70 141 85 rpm
Speed: 12.8 17.1 15.1 mph
Pace 3:30 4:41 3:59 min/mi
Hub Torque: 51 89 72 lb-in
Crank Torque: 81 230 166 lb-in
Power-Tap #3:
Duration: 20:02
Work: 360 kJ
TSS: 37.4 (intensity factor 1.058)
Norm Power: 299
VI: 1
Pw:HR: n/a
Pa:HR: n/a
Distance: 6.281 mi
Min Max Avg
Power: 243 392 300 watts
Cadence: 70 96 80 rpm
Speed: 16.9 20.5 18.8 mph
Pace 2:56 3:33 3:11 min/mi
Hub Torque: 93 127 105 lb-in
Crank Torque: 239 462 318 lb-in
@ Chris, way to go. 300 or bust for the next one!
Mike
Vince
@ Philip and Chris - HUGE job friends! I know that was painful, but the work is working and you guys are publishing the numbers that prove it!
Woke up a 4 a.m. and laid there for an hour worrying about the the FTP test. Got up a 5 and got on the bike at 5:30. Finished up the last 4 minutes of the test listening to AC/DC's "Hell Ain't a Bad Place to Be" .....very appropriate for the moment. Came out with a 15 watt improvement going from 280 to 295 NP, from 3.4 to 3.7 w/kg...... 7 weeks to 300 is the name of the game for me know. Go TEAM!!!
Duration: 41:59
Work: 734 kJ
TSS: 70.2 (intensity factor 1.001)
Norm Power: 295
VI: 1.01
Pw:HR: 1.68%
Pa:HR: 1.57%
Distance: 17.732 mi
Min Max Avg
Power: 0 424 292 watts
Heart Rate: 120 169 159 bpm
Cadence: 56 95 87 rpm
Speed: 12.2 27.7 25.4 mph
No test for me this morning, maybe tonight...
I'm not sure what to make of that, but I've finally completed my first FTP test. A little background: I skipped the first test because I hadn't taken too much time off since my 10/25 HIM, and because I'd been sick for a week, I didn't want to sell myself short. I estimated 225, which was probably a little high, but I made all the intervals in the first 8 weeks except for one or two workouts. On the 8 week test, I was 10' into the second 20' when my Computrainer broke as a result of my daughter kicking a ball toward me that went under a crankarm and ripped out the connector cable. Based on the results thus far (with a little guidance from Rich) I estimated my FTP at 230 and didn't retest once I got a replacement cable.
Things were looking good this morning. I did my regular warmup then was about to switch to the 25 mile .5% grade course I used for the first test, but I couldn't find it on the computer. I hopped off the bike and checked the other computer and my USB drive. I finally found the file and started the test. Quite quickly, I noticed that the Powertap readings were diverging more than normal from the Computrainer readings. They're usually withing 2-3 watts of each other. I realized that my 10 minute break searching for the file must have affected the CT calibration. I carried on, and did OK. During the second 20', I had to take 3 or 4 mini breaks of 15" each or so where I dropped down one gear and reduced power a bit to recover. Other than that, things went well, but strangely I had enough to kick the last minute up 60 watts or so. So I went out both too hard and too easy. Go figure.
Anyway, the PT gives me a norm power of 229 and the CT gives me 247. I did another spindown test on the CT after finishing, and it was off by .29, which according to the manual is 14.5 watts (.5 watt per .01). So maybe that gives me a 232.5? I've done most of my data recording off the CT rather than the PT, so I may stick with 233 to set the intervals going forward. I wish I had recalibrated after my short break looking for that damn file. I feel like I could have paced myself better, but I'm happy to finally have a full 20-2-20 under my belt and validated that my guesses earlier weren't entirely off the mark. (And if you're looking at the data, yes I did wear two different heart rate straps--a Polar for the CT, and the Garmin for my 310XT with the PT.)
PowerTap Entire 42’
Duration: 42:02
Work: 568 kJ
TSS: 71.7 (intensity factor 1.018)
Norm Power: 229
VI: 1.02
Pw:HR: 6.48%
Pa:HR: 8.94%
Distance: 13.315 mi
Min Max Avg
Power: 2 360 225 watts
Heart Rate: 94 170 156 bpm
Cadence: 36 129 95 rpm
Speed: 6.2 21.9 19.0 mph
Pace 2:44 9:39 3:09 min/mi
Crank Torque: 0 551 202 lb-in
PowerTap 1st 20
Duration: 20:00
Work: 278 kJ
TSS: 34.9 (intensity factor 1.036)
Norm Power: 233
VI: 1
Pw:HR: 10.25%
Pa:HR: 14.09%
Distance: 6.547 mi
Min Max Avg
Power: 117 333 232 watts
Heart Rate: 94 161 151 bpm
Cadence: 37 129 95 rpm
Speed: 8.8 21.7 19.7 mph
Pace 2:46 6:51 3:03 min/mi
Crank Torque: 90 551 208 lb-in
PowerTap 2nd 20:
Duration: 19:59
Work: 274 kJ
TSS: 34.7 (intensity factor 1.021)
Norm Power: 230
VI: 1
Pw:HR: 1.08%
Pa:HR: 1.37%
Distance: 6.291 mi
Min Max Avg
Power: 2 360 229 watts
Heart Rate: 142 170 161 bpm
Cadence: 63 125 95 rpm
Speed: 13.3 21.9 18.9 mph
Pace 2:44 4:31 3:10 min/mi
Crank Torque: 0 424 205 lb-in
Computrainer Entire workout (242 watts):
Duration: 42:00
Work: 610 kJ
TSS: n/a
Norm Power: 247
VI: 1.02
Pw:HR: 4.59%
Pa:HR: 9%
Distance: 14.139 mi
Elevation Gain: 1873 ft
Elevation Loss: 0 ft
Grade: 2.5 % (1872 ft)
Min Max Avg
Power: 77 365 242 watts
Heart Rate: 91 168 155 bpm
Cadence: 40 103 94 rpm
Speed: 12.3 23.2 20.2 mph
Pace 2:35 4:53 2:58 min/mi
Altitude: 0 1873 795 ft
Crank Torque: 74 340 217 lb-in
Computrainer 1st 20:
Duration: 19:58
Work: 295 kJ
TSS: n/a
Norm Power: 248
VI: 1
Pw:HR: 8.98%
Pa:HR: 14.51%
Distance: 6.95 mi
Elevation Gain: 716 ft
Elevation Loss: 0 ft
Grade: 1.9 % (715 ft)
Min Max Avg
Power: 161 302 247 watts
Heart Rate: 91 159 150 bpm
Cadence: 53 102 95 rpm
Speed: 12.3 23 20.9 mph
Pace 2:37 4:53 2:52 min/mi
Altitude: 0 716 261 ft
Crank Torque: 136 309 220 lb-in
Computrainer 2nd 20:
Duration: 19:59
Work: 297 kJ
TSS: n/a
Norm Power: 251
VI: 1.01
Pw:HR: 0.01%
Pa:HR: 0.97%
Distance: 6.682 mi
Elevation Gain: 1068 ft
Elevation Loss: 0 ft
Grade: 3.0 % (1075 ft)
Min Max Avg
Power: 99 365 248 watts
Heart Rate: 143 168 160 bpm
Cadence: 40 103 94 rpm
Speed: 13.2 23.2 20.1 mph
Pace 2:35 4:32 2:59 min/mi
Altitude: 798 1873 1333 ft
Crank Torque: 91 340 222 lb-in
@Kitma IM = Individual Medley. It was one of my events back in the day. Its where they stick swimmers that aren't good a single stroke but don't suck at any strokes
Hmm ... IM kind of sounds like Triathlon ... where those of us that can't swim, bike or run with the best but don't suck at all three go!
Eric
Wow...you guys are all doing awesome. Congrats on the increases to Phillip, Chris, Shaughn, Keith and Eric! Not to much so many people are getting close to (or have already pasted) the big 300!
Looks like Chris G didn't know what he was getting himself into this year!
Al I can say is...." work works". Congrats to all posting big numbers out there.
11/3/09 test- 287w
12/15/09 test- 295w
2/1/10 test- 307 w !!!!!!!!!!!!
Not sure who I owe what to and who owes me what, but happy with the numbers. I think I actually left a couple watts on the table. I never felt like " I'm not going to make it the last 6 minutes"...and my HR for the test was 5 beats lower than last, and 12 watts higher ! Highest power was the last 5 minutes.
The numbers-309w/200w +-/313w and total for 42' was 307w/146 heart rate/88 rpm...down a few pounds to 180 .
If someone alot smarter than me will share how to copy and paste the file from CP I'll do it.
I had set a goal of 315 w by the end of the 20 weeks, way back when. Until a couple weeks ago, I thought to let that goal go, just out of reach...now I'm really stoked to get it done !