Jan OS Week 8 Training
Monday: 
Hey everybody!!! wow we have been together for 7 weeks now!! I feel like I know a bit more about Iowa!! compared to warm California, I have been snow skiing and cross country skiing, ran inside on treadmills and indoor tracks and followed the lives of many dogs! all of course vicariously through you!! many medical people working long hours and trying to avoid getting sick!, fast people getting the job done as well as Moms fitting it in with scouting and the like!! work, family, vacations, sickness and stress all in the last 7 weeks, way cool!!
so if you have been "lurking" or have not checked in, welcome to week 8!!! we wanna hear from you. just a quick Hey! to know that you are doing okay will suffice and more info welcome too. personally I love to see the scenery of where you live!!! and anything else you wann share.... some of you have some fine cockpit like pain caves happening!!
This is my last week before Guatemala this Saturday!!! so I will be "catch as catch can" and when weather permits, out there training!! knowing I will not be next week! I note weather in the mid 40's so it is warming down here!
HAPPY MONDAY!
Comments
Good morning everyone! As you all know, I'm several weeks behind you so I'm not testing this week. But I'm REALLY looking forward to seeing the results from YOUR tests! I can feel a good week comin!
I saw on twitter last night another Iowan just joined EN. I think there is 3 or 4 of us now.
Welcome to week 8 everyone! It's been a good ride so far - you guys are an awesome, inspiring and fun group.
Well, I'll be the first to publish my FTP test...
Week 1 FTP test:
Week 8 FTP test:
10% gain in FTP and 16% gain in w/kg in 7 weeks - I love the OS!
For the data geeks:
42' FTP Test:
Duration: 42:04
Work: 744 kJ
TSS: 85.2 (intensity factor 1.102)
Norm Power: 299
VI: 1.01
Pw:HR: 1.04%
Pa:HR: 2.98%
Distance: 15.747 mi
Min Max Avg
Power: 0 458 295 watts
Heart Rate: 127 178 166 bpm
Cadence: 63 139 93 rpm
Speed: 16.2 26.1 22.4 mph
Yes, 1 watt from 300 but who cares! When it's that close I consider myself at 300 anyway. I was pretty conservative pacing the first 5-10 minutes so that may account for that 1 watt. But it may have also allowed me to hammer the end. The way I approach 2 x 20's is to break them down into 5' segments, trying to increase watts for each 5' segment. I was happy with my results to this approach for today's test:
Legs are still shaking. Hope everyone else's tests went well. Let's see some numbers!
I changed my bike position pretty radically about 10 days ago my previous FTP was 290 today 293 which I really can't complain about my watts are still up some. I'm still adjusting to this new position and hadn't seen numbers anything like this yet most intervals were in the 270 range. In the spirit of the Jan OS powerhouse Jim, I broke it down into 5 minute segments. It might not have been perfect execution but all things considered; but, I'm still learning this and I got it done! Suffered and acclimated to a new position and most likely got even stronger. I must admit I saw Jim's #'s and wanted to chase that down but it was not in the cards today. (I'm coming for you Ricky Bobby
Weight has been a solid 170 plus or minus 2 lbs.
1 .303
2. 296
3. 297
4. 303
1. 297
2. 290
3. 296
4. 291
FTP Test Week 8:
Duration: 42:01
Work: 730 kJ
TSS: 71.6 (intensity factor 1.011)
Norm Power: 293
VI: 1.01
Pw:HR: n/a
Pa:HR: n/a
Distance: 21.512 mi
Min Max Avg
Power: 0 409 289 watts
Cadence: 55 144 91 rpm
Speed: 4.5 35.5 30.8 mph
Pace 1:41 13:25 1:57 min/mi
Crank Torque: 0 425 270 lb-in
Good job boys, I'm debating whether to do this on the trainer or outdoors, it's forecast for rain all week but DON'T want to do this FTT on the trainer
No testing for me as I just finished Power Clinic and had to test last week for that. So taking this as a rest week.
Keep the numbers coming! Can't wait to see everyone else.
Great test Dan and Jim.
I completed a vdot test with my skitzophrenic OS plan (week 17 bike, week 8 run). I had an idiot moment today and hit the stop button after my first lap so had to use the treadmill time minus a 0.1 mile that I had used to get to 1% and up to speed. Long story short I did a 28:25 for a new vdot of 33 up from 29.
I felt that I still had another 25 seconds or so faster. I just underestimated my gains in fitness and the benefit of losing 8lbs since the last test.
Gordon
Gordon- NICE V-dot bump!!! You are coming back strong!
@Gordon - way to go on the new Vdot and the associated weight loss. The more those lbs come off the faster you're going to get baby! Keep both of those numbers going in the right direction, especially the weight - that's "free speed".
4 pts is massive Gordon! So happy for you - you've earned this bro! Work, works!!
SS
Jim, just an amazing job in 8 weeks - way to raise the bar and lead the team bro!
Hi Gang,
Test week !!!! Wow, I was nervous all day for this. I wasn't smart either yesterday and had the worst food and even wine !! I told myself to just do it and deal with it. Pain or not to complete it and do my best at it. I was also saying to myself that tomorrow is a rest day before wed run test and that it will be fine if i'm trashed. Lots of self talk all day.
@Nemo. What you said about FTP tests really hit the nail for me. Thanks so much for giving your input all the time on this forum. Jan OS is lucky to have you ! and btw, Happy belated Birthday !! I hope you had a great day!!
Anyway, back to my test i did make an ajustment to my seat and moved it back .5 inch. I seem to be able to get some more juice this way. And I don't know if it helped at all today but I also change from tri-shoes to my road shoes..
He're are the results :
FTP at beginning of OS Jan: 185
FTP test 2/22/10: 193
I am very pleased with this. I"m getting close to the 200 mark . I know that I can achieve it and beyond. Good luck to everybody on their test ! I can't wait to hear about your results !!
Entire workout (193 watts):
Duration: 42:26
Work: 490 kJ
rTSS: 475.7 (2.477)
NGP: 3:38 (443.0 m/min)
VI: 1.01
Pw:HR: n/a
Pa:HR: n/a
Distance: 11.645 mi
Min Max Avg
Power: 0 271 193 watts
Cadence: 38 118 70 rpm
Speed: 3:04 0:00 3:39 min/mi
Hub Torque: 0 115 77 lb-in
Crank Torque: 0 378 236 lb-in
great job everyone!
my ergomo does not want to download! "device not recognized". sucks. i am sooooo tired of ergomo.
this happened once before and i needed a new download cable. it was a pain to order.
anyway, looked like i was around the same as january, FT of 240. probably was going to be like 242 or something like that, but that's fine since i have only been following the OS on the bike for 2 weeks now. i will leave my FT at 240 for now, but will keep an eye on the numbers to make sure i am not undershooting over the next few weeks.
entire ride: TSS 166; IF 1.144; NP 218; 22.33 miles total distance;
i think i am just going to keep on training this week and no more tests. the vdot on the run is not going to change much with two weeks of consistent OS so far under my belt, so better keep progressing. i have 5km race at the end of march, so will use that as my next Vdot test.
gilberto
Week 1 test: 195
Week 8 test: 209 Yahoo!
I raced IM Florida at 230 last year; I'm shooting for 240 this year. On my way!
okay sorry guyz, one run on sentence... I should use bullets huh?? and to the girls, of course my mind was multi tasking when I was writing and I gotta scoot and pick up son from bball and also get gas on the way.... so toodles.
m
I tested yesterday due to some juggling and raised my indoor FTP from 207 to 220 which is pretty good for me. I did just made some changes in my fit and not sure I have the bike seat height just right yet. I rode outside this weekend and felt much stronger off the trainer bet my FTP outside will be 10-15pts higher. Weight is pretty steady but should drop during lent.
Hopefully will drag myself out of the rack in the morning to do my run test before work. We are going to go see a concert on Tuesday night so the afternoon and Wed won't be a good time to test. Oh well worth the Spousal approval units!!
Marianne- I can't believe your trip is coming up already! Good luck and be safe! Hopefully I'll be doing a wee little bit of running myself when you get back!
Ralph, nice work!! congrats on the bump!
Nemo, I feel good about you resuming running!
Jim, I read the article you posted and some of those running cues I do, but also been known to zone out!! some of them I admit I had never heard of.... (in general forum)
Awesome work everyone! It is so much fun to see all those numbers
Wow!! Everyone's numbers are so impressive. Congrats on the test results, everyone!!! You are all bringing it and have motivated me. I am not testing this week, but you all have inspired me to suck it up and do the 2x20' workout (may as well be a test, just with longer rest interval) and shoot for 200 watts, so here's hoping...
Marianne, your trip sounds super cool. I know you'll share your pictures with us when you return and I can't wait to hear all about it.
So, next week we start the VO2 max block. I know as "members" we are supposed to have access to the power hack. Anyone know where we get this?? My plan for week 9 just has the 30/30's on Tues and Thurs and some longer VO2 max stuff on Saturday. I think the power hack is more aggressive (be careful what I wish for, I know!!) so was just wondering where we find the hack info...
Just an update for my fellow injured peeps....I had an MRI of my shoulder last week, and it showed I have a torn labrum, supraspinatus tendinosis, and biceps tendonitis. It was exactly what I was afraid of and could mean surgery. I had an MRI of my pelvis yesterday to try and figure out my chronic hip issue as well as what is going on with the other hip from the bike crash 6 weeks ago. So be careful out there everyone...the shoulder and left hip are both from a silly bike wreck where I landed just right and may have knocked out my season because of it...and I wish I could say I was flying down a mountain or something at 40 mph, but I was riding a flat path about 12-15mph and was 500 ft from the end where my car was!!
Keep up the great work, everyone!!
Melanie
Sorry guys, I know I've been MIA but I've just been crazy busy. Did my test yesterday, not really thrilled with my results though. I was just feeling sluggish, having coming off of being sick last week I just didn't feel as though I had my legs back yet. I pushed through it and got it done, feeling as though I could have done better though.
Here are the results:
WEEK 1
Weight - 162
LTHR - 178
FTP - 193
W/Kg - 2.6
WEEK 8
Weight - 159
LTHR - 181
FTP - 210
W/Kg - 2.9
Great job to all for all the increases in FTP, this group is killing it! Keep up the good work!
Original FTP: 224
New FTP: 244 (+10 from pre-IMAZ last fall from a single 20' TT; + 9% from original FTP test this year)
I broke my intervals down a little:
First 20' I split in 10' chunks
10' #1: 246
10' #2: 248
Second 20' I split in 5' chunks
5' #1: 247
5' #2: 247
5' #3: 241 (whoops)
5' #4: 249
FTP Test:
Duration: 42:21
Work: 615 kJ
TSS: 83.9 (intensity factor 1.09)
Norm Power: 244
VI: 1.01
Pw:HR: 4.64%
Pa:HR: 4.54%
Distance: 14.114 mi
Min Max Avg
Power: 69 304 242 watts
Heart Rate: 127 185 174 bpm
Cadence: 68 119 78 rpm
Speed: 15.3 20.9 20.0 mph
Pace 2:52 3:56 3:00 min/mi
Crank Torque: 57 366 264 lb-in
Chad you went up 8.8 (we'll round up and call it 9) percent, and you lost 2 percent of your body weight I would say that is huge as well. Nice work even if you aren't happy w/ it. 7 weeks of work and it's still February.
I did 2x12's today (remember I'm a few weeks behind you guys). My intervals were just over 100% and the whole hour workout came in at .87 IF. I think I'll be due for a bump in my FTP soon as well :-)