awesome job everyone!!! I'm motivating for my FTP test. Might hold off another week or two.
all in all, I'm psyched with the OS results. This was my first full OS on the road bike which for me equals a far lower FTP than my tri bike. Last year going into the ToC in February my road bike FTP was 186 I think. Right now I'm 20-25 watts above that so I'm pumped to see what the translation will be to a) the roads and b) the tri set up.
Will keep you posted on the final test. Gunning for 210+.
I finally finished up my Nov OS and have good news to report to the team... my highest FTP ever and I'm even with my race w/kg from last year already and it's only april!
Thanks again for all the motivation and encouragement throughout the OS.
I did the test inside on my tri-bike, but not in the aerobars. It was probably one of my best paced FTTs yet as well.
The result 284 watts and 4.5502 w/kg ... if I cheat and round up I can say I tied Trent
Now I'm going to attempt a mini taper starting Thursday, run Boston, and then take a transition week before jumping into a half ironman plan. The new goal is to gain 16 watts and get back to my race weight from last year (5 lbs lower than now) by October 9th.
@Matt - wicked w/kg dude!! Have you done anything different this OS you think to contribute to the gains?
Thanks David!
Other than get injuried and be forced to take 6 weeks off running, nope, nothing different.
No secret sauce, I just did the bike workouts as written day in and day out. WORKWORKS.
Last year I did 20 weeks of OS and then a power hack like block for a few weeks and I saw about about a 50+ watt gain.
This year I did about 24 weeks of OS with the full power clinic in the middle and saw a 33 watt gain.
The power clinic helps me becuase I have a VERY flat power curve and my 5 min power and 20 min power always get very close. Therefore I need the little bit of extra VO2 work each year to make room for my FTP to go up. FWIW, I'm the same on the run with my VDOT typically being the highest at the half marathon distance.
Nice job Matt. Interesting comment about your flat power curve; i'm going to check my 5min and 20min ftp numbers and look for a way to improve the top end.
Nice job Matt. Interesting comment about your flat power curve; i'm going to check my 5min and 20min ftp numbers and look for a way to improve the top end.
I've lately been experimenting with adding 10-20 x 1' @ 150%+ into my week. Sometimes as formal intervals, sometimes just as drilling it up a random hill. Sometimes I stand, sometimes I sit. I like doing them on hills, as I only end up shifting up 2-3 times, am done shifting by about 15" into the interval, then I just drill it. On flat I'd likely have to shift a few more times.
Too soon to really tell what it's gotten me, but I see it as definitely recruiting those fast twitch fibers I likely wouldn't hit on even a very hard, but much longer interval.
Last Sunday I did a dedicated session like this: easy 1mi spin to the bottom of a hill, 10 x 1' max effort with full 3'+ recoveries between each. I got in ~75 TSS in ~48' and felt fine...not so great the last 15-20" of each interval, but I wasn't shagged after the session at all.
Tucker, I am so sorry to hear about your running partner. We lost our dog 6 years ago and it still hurts. I wish you and your family well. Only those with animals can understand the connection we have with them. I am tearing up as I write this and thing about my baby. Condolences.
Comments
awesome job everyone!!! I'm motivating for my FTP test. Might hold off another week or two.
all in all, I'm psyched with the OS results. This was my first full OS on the road bike which for me equals a far lower FTP than my tri bike. Last year going into the ToC in February my road bike FTP was 186 I think. Right now I'm 20-25 watts above that so I'm pumped to see what the translation will be to a) the roads and b) the tri set up.
Will keep you posted on the final test. Gunning for 210+.
I finally finished up my Nov OS and have good news to report to the team... my highest FTP ever and I'm even with my race w/kg from last year already and it's only april!
Thanks again for all the motivation and encouragement throughout the OS.
I did the test inside on my tri-bike, but not in the aerobars. It was probably one of my best paced FTTs yet as well.
The result 284 watts and 4.5502 w/kg ... if I cheat and round up I can say I tied Trent
Now I'm going to attempt a mini taper starting Thursday, run Boston, and then take a transition week before jumping into a half ironman plan. The new goal is to gain 16 watts and get back to my race weight from last year (5 lbs lower than now) by October 9th.
Here are the numbers:
FTT:
Duration: 42:04
Work: 705 kJ
TSS: 73.4 (intensity factor 1.023)
Norm Power: 284
VI: 1.02
Pw:HR: 0.64%
Pa:HR: n/a
Distance: 0 ft
Elevation Gain: 0 ft
Elevation Loss: 10 ft
Min Max Avg
Power: 19 428 279 watts
Heart Rate: 143 192 179 bpm
Cadence: 31 115 89 rpm
Altitude: 519 533 524 ft
Crank Torque: 47 435 266 lb-in
Lap 2:
Duration: 20:00
Work: 338 kJ
TSS: 34.4 (intensity factor 1.016)
Norm Power: 282
VI: 1
Pw:HR: 0.59%
Pa:HR: n/a
Distance: 0 ft
Elevation Gain: 0 ft
Elevation Loss: 0 ft
Min Max Avg
Power: 152 366 282 watts
Heart Rate: 131 187 175 bpm
Cadence: 84 107 90 rpm
Altitude: 526 533 527 ft
Crank Torque: 127 340
264 lb-in
Lap 4:
Duration: 20:00
Work: 349 kJ
TSS: 36.6 (intensity factor 1.048)
Norm Power: 291
VI: 1
Pw:HR: -5.99%
Pa:HR: n/a
Distance: 0 ft
Elevation Gain: 0 ft
Elevation Loss: 0 ft
Min Max Avg
Power: 176 428 291 watts
Heart Rate: 150 192 184 bpm
Cadence: 79 98 87 rpm
Altitude: 519 526 520 ft
Crank Torque: 171 435 283 lb-in
Dude, you keep nail'in it. Nice Job. You won't give me any room on the bike will you. (ha ha) Nice execution too.
Enjoy the down time and have FUN at Boston.
Thanks for the comments Trent and for the motivation ... as I had named the metal man I was chasing on my Computrainer this morning Trent!
Thanks David!
Other than get injuried and be forced to take 6 weeks off running, nope, nothing different.
No secret sauce, I just did the bike workouts as written day in and day out. WORKWORKS.
Last year I did 20 weeks of OS and then a power hack like block for a few weeks and I saw about about a 50+ watt gain.
This year I did about 24 weeks of OS with the full power clinic in the middle and saw a 33 watt gain.
The power clinic helps me becuase I have a VERY flat power curve and my 5 min power and 20 min power always get very close. Therefore I need the little bit of extra VO2 work each year to make room for my FTP to go up. FWIW, I'm the same on the run with my VDOT typically being the highest at the half marathon distance.
Cant wait to see how your Year goes!
Nice job Matt. Interesting comment about your flat power curve; i'm going to check my 5min and 20min ftp numbers and look for a way to improve the top end.
I've lately been experimenting with adding 10-20 x 1' @ 150%+ into my week. Sometimes as formal intervals, sometimes just as drilling it up a random hill. Sometimes I stand, sometimes I sit. I like doing them on hills, as I only end up shifting up 2-3 times, am done shifting by about 15" into the interval, then I just drill it. On flat I'd likely have to shift a few more times.
Too soon to really tell what it's gotten me, but I see it as definitely recruiting those fast twitch fibers I likely wouldn't hit on even a very hard, but much longer interval.
Last Sunday I did a dedicated session like this: easy 1mi spin to the bottom of a hill, 10 x 1' max effort with full 3'+ recoveries between each. I got in ~75 TSS in ~48' and felt fine...not so great the last 15-20" of each interval, but I wasn't shagged after the session at all.