Shaughn, way to represent Austin! A 15 watt bump is fantastic!
Keith, sorry to hear about the technical snafus but major props to you for gritting it out and getting it done. Learning how to take these tests is almost as important as the results. You will only continue to get stronger.
Eric, that is just MASSIVE! A 24 watt bump! That may be the biggest increase we'll see around here for a good long while. Congrats, dude!
Bill, kudos on joining the 300 Club. I hope to be joining you there by the end of his OS.
Ridiculous job done by everyone! Need some advice. Was smack in the middle of my test when the doorbell rang and it was the builder coming to fix a few things in the house. So had to abort test which pretty much sucked as I was looking at a 10-15 watt bump. So when should I retake. Today is not an option. Should I go again tomorrow and push my 5k until Thursday? I was 15 minutes in when I stopped. Thanks
So great to read all of this! Lots of boring reasons, but my test will be delayed to the weekend. Did the run test instead. Keep up the watt bashing everyone!
Ridiculous job done by everyone! Need some advice. Was smack in the middle of my test when the doorbell rang and it was the builder coming to fix a few things in the house. So had to abort test which pretty much sucked as I was looking at a 10-15 watt bump. So when should I retake. Today is not an option. Should I go again tomorrow and push my 5k until Thursday? I was 15 minutes in when I stopped. Thanks
I'd go again tomorrow and bump the 5K test to Thursday. Need to capitalize on your testing mojo.
@Chris w & Shaughn 6 & 5 watts from the 300 with killer tests by both of your. The 300+ is more than achievable in 6 weeks.
@ Keith - 229 or 233 is close so going with the 4 watts extra should not be an issues
@ Eric - 24 watt increas is HUGE and a 11% increase. Isn't the EN OS average increase 15% for the whole 16 weeks in past years?
@ William great job not just busting the 300 barrier but crushing past it
@ Tucker - You plan seems reasonable, especially if you only got 20' of work in. I'd drop a note to the coaches as well.
My test went great. Perhaps I even could have pushed more over the first 20', meaning that I underestimated my increase. It's amazing what 3 days of rest over the week can do for the body. I also noted that my HR is very hard to push up beyond the mid 170'scompared to the 1st test. I don't know if this was fatigue or what because the end of the test felt very hard. For reference I was pushing 219 nwatts in the first 20' and 225 in the second.
My new FTP is 220 up 19 watts or 9% increase from week 8. This is up 22% from the start of the OS. Chris is going to be busy with the carrot awards. watts/kg has gone up from 1.8, 2.0 week 8 and 2.2 week 14. Part of this has been the work and losing 10lbs.
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 !!!!!!!!!!!!
The numbers-309w/200w +-/313w and total for 42' was 307w/146 heart rate/88 rpm...down a few pounds to 180 .
Bill, that's one bad ass w/kg ratio you have going there!! Hope to become a member of the 300 club by the end of this OS. Thanks for showing me it can be done! SS
Incredible results so far everyone. I've been down the last 2 days by some extreme stomach virus thing that had me dehydrated and barely able to walk from the bedroom to the bathroom to puke every other hour. Finally able to eat now and regaining strength. Luckily no testing for me this week in the power clinic, but bad news is the workout I may try to see if the body will handle tomorrow.
16w bump and here is where I step off the O/S. Started at 258w so a 14.7% gain in 14 weeks, extremely pleased with that! 5k time trial on Saturday morning, gunning for a sub 20'............
Trent, sorry to hear that ... I think the power clinic workout we have tomorrow may actually be just as hard as an FTP in half the time! I know I'm going to have the bucket ready and I'm healthy.
Bombed the test this morning. Half way into the second 20' got cramps in my right calf and had to stop 8-10 times to shake it out, but I wasn't going to abandon the test. I was bound and determined to finish the TT, which I did. Thought maybe I could still salvage it. I knew it wasn't going to be pretty. Came up with an FTP -6 below what I had going into the trial. For the first 20' I was +2 above my last test. Now, I have to figure out how to sked a re-test. Thinking about trying it again in the morning...
This was m first 'real' test with a PT (I've been an HR athlete up until recently), and it was freakin' hard. I definitely did NOT pace myself in the 2nd 20 min interval as well as I should have. I dropped about 15 watts. Oh well, I ended up with an FTP of 193. One thing I found interesting was that when I rode outside on Saturday (first time off the trainer w/ PT) I was able to get the watts quit a bit higher than inside. I know that's normal, but it was nice to see none the less (especially when I see such big numbers with this group).
Incredible results! It's killing me to read this thread 'cause no testing 'til at least the weekend for me. Traveled last week and now waiting for my new tri bike w/SRM to be pieced together. Doing trainer rides on PE right now. Hopefully I'll get the test done this weekend.
Didn't crush it but got it done bright and early this morning and came away with a 5 watt increase. First 20' @ 264 watts, Second 20' @ 270 watts. New FTP 265. Finished feeling like I worked but perhaps left some on the table.
I bumped up 5 and numbers going in the right direction. Max HR is 176 and avg 162 for ride so good paced effort. I didn't have much left. 1st effort was 252 and 2nd was 241 so dropped off on the 2nd but HR was within 10 beats of max for the entire 2nd effort so no let up. Added a 5k run off the bike and felt good so it's workin!!
Damn I missed the carrot by 1 watt. My fault for drifting in the second set(or soft pedaling the rest period). Still a 9 watt bump to 229 from 220. Pretty happy as i'm still experimenting with gearing and cadence.
I resisted reading this thread all day because I didn't want to psych myself out! I got a 9.6% increase, from 175 to 183. At 5'4" I think I count as a Lil Peep and have earned my carrot.
Nice job everyone! Someday my FTP will have a '2' in front of it...
This was my best test so far with a jump of 10 watts. I started the OS at 169 and only jumped 4 points on the 2nd FTP test. I knew this test would be a bigger jump as I have been feeling much stronger. Was hoping to get to 185 but the second 20 minutes was tough. The last 5 minutes were brutal and I almost reached the PP (puke point). But, I'm very happy with my effort and know I gave it the best I had today so it's all good!!
Got my carrot too! Since I've got my first ever ski race this weekend, I opted NOT to take off either Friday or Sunday. Instead I went skiing for about 2 hours each day. I think I'm ready for the race, but my legs probably weren't as fresh as they might have been. I pushed the test to this evening so I'd have a full 24 hours between ski #2 and FT test.
My 2nd test was 220 watts, and I was pretty sure I could do at least 230 and grab my carrot. Went out at about 220 and slowly built it up. At about the 15 minute mark, I was sitting at about 227, so I dropped it 1 cog and pushed it up to 232 by the end of the first 20. HR was 164, so I knew there was more room to run. 2nd 20 I started out a little harder and again kept pushing it up. Had enough left to give it a flat out spring for the last 30 seconds. Hit the second 20 at 239. Total for the test was 232.4, so a jump of 12 watts. Good progress so far:
Test 1 - 200 Test 2 - 220 Test 3 - 232
I'd be really happy to end the OS over 240! Great job everyone! Work works!!
Well, progress is progress. Cranked it out pretty steady and bumped FTP to 168, seven points up. This is only my second power test, and it felt a whole lot better than the first one:
Duration 41:58:00
Work: 418 kj
pNorm: 168
Distance 17.501 miles
Power Max: 199
Power Avg: 166
Speed Max: 27.3 mph
Speed Avg: 25.1 mph
Crank Torque Max: 205
Crank Torque Avg: 165
Does this count for a baby carrot?
Have to mix things up this week as Im off to Florida for a conference. Going to be doing the 5k test with a run around Universal Studios. Maybe I'll see Spiderman...or better yet..Mary Jane....the girl...not the....nevermind...
Posted By Greg Vanichkachorn on 01 Feb 2010 11:39 PM
Well, progress is progress. Cranked it out pretty steady and bumped FTP to 168, seven points up. This is only my second power test, and it felt a whole lot better than the first one:
Duration 41:58:00
Work: 418 kj
pNorm: 168
Distance 17.501 miles
Power Max: 199
Power Avg: 166
Speed Max: 27.3 mph
Speed Avg: 25.1 mph
Crank Torque Max: 205
Crank Torque Avg: 165
Does this count for a baby carrot?
Have to mix things up this week as Im off to Florida for a conference. Going to be doing the 5k test with a run around Universal Studios. Maybe I'll see Spiderman...or better yet..Mary Jane....the girl...not the....nevermind...
GV
Would not count regardless as it is 2 seconds short
It's crazy looking at these results folks. To think some people are just doing some nice easy spinning to build a "base" and this group is actually doing some work to get fast and killing it! I see lots of podiums in the Nov OS future. Went for attempt number 2 on my test and thankfully was not interrupted by visitors or babies crying. If I had to do this a third time in a week I would have gone nuts. Had a nice bump. 10 watts from last test and up 30 watts since start of OS.
Test 1: 223 Test 2: 243 Test 3: 253
At some point I would like to join the 300w club, but that has to be a whole different kind of hurt. maybe next OS. Thinking about swimming tomorrow in lieu of Vdot and doing that on Thursday. Think the legs could use a rest for a day. Can't wait to see those bumps in everyone.
Comments
Shaughn, way to represent Austin! A 15 watt bump is fantastic!
Keith, sorry to hear about the technical snafus but major props to you for gritting it out and getting it done. Learning how to take these tests is almost as important as the results. You will only continue to get stronger.
Eric, that is just MASSIVE! A 24 watt bump! That may be the biggest increase we'll see around here for a good long while. Congrats, dude!
Bill, kudos on joining the 300 Club. I hope to be joining you there by the end of his OS.
So great to read all of this! Lots of boring reasons, but my test will be delayed to the weekend. Did the run test instead. Keep up the watt bashing everyone!
I'd go again tomorrow and bump the 5K test to Thursday. Need to capitalize on your testing mojo.
Some killer test results out there today.
@Chris w & Shaughn 6 & 5 watts from the 300 with killer tests by both of your. The 300+ is more than achievable in 6 weeks.
@ Keith - 229 or 233 is close so going with the 4 watts extra should not be an issues
@ Eric - 24 watt increas is HUGE and a 11% increase. Isn't the EN OS average increase 15% for the whole 16 weeks in past years?
@ William great job not just busting the 300 barrier but crushing past it
@ Tucker - You plan seems reasonable, especially if you only got 20' of work in. I'd drop a note to the coaches as well.
My test went great. Perhaps I even could have pushed more over the first 20', meaning that I underestimated my increase. It's amazing what 3 days of rest over the week can do for the body. I also noted that my HR is very hard to push up beyond the mid 170'scompared to the 1st test. I don't know if this was fatigue or what because the end of the test felt very hard. For reference I was pushing 219 nwatts in the first 20' and 225 in the second.
My new FTP is 220 up 19 watts or 9% increase from week 8. This is up 22% from the start of the OS. Chris is going to be busy with the carrot awards. watts/kg has gone up from 1.8, 2.0 week 8 and 2.2 week 14. Part of this has been the work and losing 10lbs.
FTT test Feb 1 2010:
Duration: 42:00
Work: 548 kJ
TSS: 82.9 (intensity factor 1.095)
Norm Power: 220
VI: 1.01
Pw:HR: 5.71%
Pa:HR: 6.72%
Distance: 13.517 mi
Min Max Avg
Power: 23 270 218 watts
Heart Rate: 86 173 158 bpm
Cadence: 76 141 88 rpm
Speed: 4.2 20.7 19.3 mph
Pace 2:54 14:25 3:07 min/mi
Crank Torque: 0 257 209 lb-in
Keep the great results coming in.
Gordon, I think you and ERIC get the "Most Improved" carrot! 22% is really indredible! Great work. Have fun the next 6 weeks hitting these FTPs bro!
Eric, I am at a loss for words.........24 WATT improvement!! .......ummmm in 6 weeks!!! Way to represent dude!
Bill, that's one bad ass w/kg ratio you have going there!! Hope to become a member of the 300 club by the end of this OS. Thanks for showing me it can be done! SS
Incredible results so far everyone. I've been down the last 2 days by some extreme stomach virus thing that had me dehydrated and barely able to walk from the bedroom to the bathroom to puke every other hour. Finally able to eat now and regaining strength. Luckily no testing for me this week in the power clinic, but bad news is the workout I may try to see if the body will handle tomorrow.
Great testing team!!!
Duration: 42:23
Work: 747 kJ
TSS: 79.1 (intensity factor 1.058)
Norm Power: 296
VI: 1.01
Pw:HR: n/a
Pa:HR: n/a
Distance: 23.387 km
Min Max Avg
Power: 116 478 294 watts
Cadence: 57 117 84 rpm
Speed: 23.5 42.3 33.0 kph
Pace 1:25 2:33 1:49 min/km
Crank Torque: 13.8 58.5 33.6 N-m
16w bump and here is where I step off the O/S. Started at 258w so a 14.7% gain in 14 weeks, extremely pleased with that! 5k time trial on Saturday morning, gunning for a sub 20'............
Trent, sorry to hear that ... I think the power clinic workout we have tomorrow may actually be just as hard as an FTP in half the time! I know I'm going to have the bucket ready and I'm healthy.
Incredible results! It's killing me to read this thread 'cause no testing 'til at least the weekend for me. Traveled last week and now waiting for my new tri bike w/SRM to be pieced together. Doing trainer rides on PE right now. Hopefully I'll get the test done this weekend.
Didn't crush it but got it done bright and early this morning and came away with a 5 watt increase. First 20' @ 264 watts, Second 20' @ 270 watts. New FTP 265. Finished feeling like I worked but perhaps left some on the table.
Good effort today,
Duration 42:00
Work 602jk
TSS 69.6
Norm P 244
VI 1.02
I bumped up 5 and numbers going in the right direction. Max HR is 176 and avg 162 for ride so good paced effort. I didn't have much left. 1st effort was 252 and 2nd was 241 so dropped off on the 2nd but HR was within 10 beats of max for the entire 2nd effort so no let up. Added a 5k run off the bike and felt good so it's workin!!
Damn I missed the carrot by 1 watt. My fault for drifting in the second set(or soft pedaling the rest period). Still a 9 watt bump to 229 from 220. Pretty happy as i'm still experimenting with gearing and cadence.
FTP Test:
Duration: 42:00 (42:04)
Work: 572 kJ
TSS: 75.8 (intensity factor 1.041)
Norm Power: 229
VI: 1.01
Pw:HR: 3.28%
Pa:HR: 1.86%
Distance: 11.963 mi
Elevation Gain: 0 ft
Elevation Loss: 62 ft
Grade: -0.1 % (-62 ft)
Min Max Avg
Power: 0 318 227 watts
Heart Rate: 131 182 168 bpm
Cadence: 67 125 90 rpm
Speed: 0 23.2 17.1 mph
Pace 2:35 0:00 3:31 min/mi
Altitude: 4123 4184 4140 ft
Crank Torque: 0 273 212 lb-in
Nice job everyone! Someday my FTP will have a '2' in front of it...
This was my best test so far with a jump of 10 watts. I started the OS at 169 and only jumped 4 points on the 2nd FTP test. I knew this test would be a bigger jump as I have been feeling much stronger. Was hoping to get to 185 but the second 20 minutes was tough. The last 5 minutes were brutal and I almost reached the PP (puke point). But, I'm very happy with my effort and know I gave it the best I had today so it's all good!!
Here are my stats:
42 min FTP Test:
Duration: 42:21
Work: 454 kJ
TSS: 70.6 (intensity factor 1)
Norm Power: 183
VI: 1.02
Pw:HR: 6.08%
Pa:HR: 5.05%
Distance: 10.803 mi
Min Max Avg
Power: 0 229 179 watts
Heart Rate: 127 169 158 bpm
Cadence: 35 86 75 rpm
Speed: 2.2 17.3 15.3 mph
Pace 3:28 26:49 3:56 min/mi
Crank Torque: 0 271 200 lb-in
1st 20 min effort:
Duration: 20:12
Work: 228 kJ
TSS: 35.4 (intensity factor 1.026)
Norm Power: 188
Min Max Avg
Power: 159 226 188 watts
Heart Rate: 127 163 156 bpm
Cadence: 72 84 76 rpm
Speed: 15 17.3 15.8 mph
Pace 3:28 4:00 3:48 min/mi
Crank Torque: 178 242 208 lb-in
2 min rest:
Duration: 2:01
Work: 5 kJ
TSS: 0.2 (intensity factor 0.233)
Norm Power: n/a
VI: n/a
Pw:HR: 16.93%
Pa:HR: -1.97%
Distance: 0.257 mi
Min Max Avg
Power: 0 134 43 watts
Heart Rate: 131 163 150 bpm
Cadence: 35 81 61 rpm
Speed: 2.2 14.9 7.9 mph
Pace 4:02 26:49 7:33 min/mi
Crank Torque: 0 153 58 lb-in
2nd 20 min effort:
Duration: 20:06
Work: 221 kJ
TSS: 33.5 (intensity factor 1.001)
Norm Power: 183
VI: 1
Pw:HR: 3.03%
Pa:HR: 4.56%
Distance: 5.208 mi
Min Max Avg
Power: 50 229 183 watts
Heart Rate: 130 169 162 bpm
Cadence: 41 86 75 rpm
Speed: 8.8 17.2 15.5 mph
Pace 3:29 6:48 3:52 min/mi
Crank Torque: 60 271 206 lb-in
My 2nd test was 220 watts, and I was pretty sure I could do at least 230 and grab my carrot. Went out at about 220 and slowly built it up. At about the 15 minute mark, I was sitting at about 227, so I dropped it 1 cog and pushed it up to 232 by the end of the first 20. HR was 164, so I knew there was more room to run. 2nd 20 I started out a little harder and again kept pushing it up. Had enough left to give it a flat out spring for the last 30 seconds. Hit the second 20 at 239. Total for the test was 232.4, so a jump of 12 watts. Good progress so far:
Test 1 - 200
Test 2 - 220
Test 3 - 232
I'd be really happy to end the OS over 240! Great job everyone! Work works!!
Well, progress is progress. Cranked it out pretty steady and bumped FTP to 168, seven points up. This is only my second power test, and it felt a whole lot better than the first one:
Duration 41:58:00
Work: 418 kj
pNorm: 168
Distance 17.501 miles
Power Max: 199
Power Avg: 166
Speed Max: 27.3 mph
Speed Avg: 25.1 mph
Crank Torque Max: 205
Crank Torque Avg: 165
Does this count for a baby carrot?
Have to mix things up this week as Im off to Florida for a conference. Going to be doing the 5k test with a run around Universal Studios. Maybe I'll see Spiderman...or better yet..Mary Jane....the girl...not the....nevermind...
GV
Vince
awesome numbers!! congrats to all the watt bumps and carrot winners though you may be cursing them come Thursday.
Decided to stay in line with the power clinic and no testing for me this week.
Would not count regardless as it is 2 seconds short
Test 1: 223
Test 2: 243
Test 3: 253
At some point I would like to join the 300w club, but that has to be a whole different kind of hurt. maybe next OS.
Thinking about swimming tomorrow in lieu of Vdot and doing that on Thursday. Think the legs could use a rest for a day. Can't wait to see those bumps in everyone.
Amazing results by everyone. The momentum is building for monster breakout seasons!
Wow. Everyone is crushing it. Makes me wish I was not doing Power Clinic so I could test. Great results everybody!!