OS - Week 8 - TESTING WEEK! :)
Don't know about all of you, but I am very excited to do some retesting this week and get some new numbers 
Anyone else using a Turkey Trot as the run test? I have a 5 miler right near my parents house, nice flat course that I have been running for years. Should be fun!
I use HR on the bike, testing that tomorrow (moved the wk around slightly b/c of the turkey trot)
Good luck all!
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FTP Test #2 in the books. Although my legs are completely fried, I did see a nice jump in watts. N ow if I can only drag myself into the kitchen to eat....
Hope everyone else gets a nice bump in their watts this testing!
Original FTP = 181, New FTP = 197
I am skipping the Turkey trots but I have a 5K Santa run and a 10 miler in the next couple weeks in case this is a bad run test.
Very happy!
Mike
Question for those who use the Computrainer for bike workouts...How often do you calibrate the CT? Before every workout?
Venkatesh
Did my test late last night after work. Nice little bump from 260 - 273.
flic.kr/p/8VAWYZ
I did my 2nd Power Test this morning. Did 308W up from 284W (7 weeks ago since I started Oct OS a week late) and up from 260W in September. This test was very consistent and I felt strong most of the way. My computer splits every 2 miles so inside on my rollers that's about 6.5 minutes which is perfect for a 20min session. I think every one of the 6 "laps" was exactly the same average power. The clock didn't seem to slow until 8 minutes left and didn't feel like it was going backwards until the last 4 minutes or so.
It felt so awesome to lay in a pool of sweat on my basement floor afterwards!
Ok - 2nd Bike Power test done, first was done late (only 4 weeks ago as was coming of achillies injury).
Still a very nice jump in watts though - from 246 NP up to 276 NP (3.1 w/kg - yes I am a fat boy
) 280w and 278w for each 20' - happy to hold that high for the second, especially as still jet-lagged from a 20 hr flight back home from New York landing Monday.
Only downside is that the zones just got a whole heap harder.... bugger....
Excellent work folks!! Lots of nice bumps. And as Kevin points out, now our zones get a healthy bump as well
!
The quote of the day comes from John: "It felt so awesome to lay in a pool of sweat on my basement floor afterwards!"
Mike
@Venkatesh - calibrate the CT for every ride. That will ensure that the software is delivering the appropriate load on to the trainer itself. Consistency.
Nice job everyone! Now I only see a few posts, seems like we have a lot more test results that need to be posted
Steve
@ Steve-Thanks for the input! Is there a way to calibrate as part of your warm up or workout? I've alway followed the manual- ride for 10 mins, gradually increasing to 150 W then press "+" and "-" together, ride up to 25 mph then stop. I do this last part 3X then hit F3 to "set."
Great job to everyone for the effort/improvement.
That works as well as any other method, I tend to also ride for a good 10 minutes then set it. After that point I start my normal warmup although shorten it a tad, move into the spin ups earlier.
That calibration is best done after riding for a bit so that the unit and your tires are warmed up, after that you are all set.
Good luck
Crazy Crazy OS Results Kids!! Please be sure to update your results in the OS Data Tracker Tab of the Heads / Tails Challenge sheet here:
https://spreadsheets.google.com/ccc...l=en#gid=7
Small improvement from 19:50 (Week 1) - 19:41. VDOT bump from 50.1 - 50.6. I'll take it but have to work harder to meet Coach Ps goal for me of 53.5. Where is that whip when you need it.
How's everybody else doing with the VDOT testing?
Week one VDOT 40.2 (23:57). With 8 weeks of OS under my belt today's VDOT 44.9 (21:49). Nice gains and putting where I know I should be and now I ready to see where I can go. Yee Haw!!!
Wish I could say the same. My test was poor - up 90 seconds - out too hard, then stiff head wind on the way back. I'll try again next week. The whole OS was running too smooth. This is a nice reality check for me.
Run test done this am - at work now in the afternoon and trying very hard to keep my eyes open, so time for a little distraction...
@CoachP - looks like I owe you coffee, your Prediction in the Heads/tails thingy was VDOT of 45, got to VDOT of 45.7 this morning, up from 42 last test, awesome!
HR was a little bit concerning though, broke a new record there too with my highest ever recorded HR - 189 (prev was 187 which was actually the last km average today).
Pretty happy with pacing, km splits were (4:15, 4:16, 4:17, 4:24, 4:18) - need to work on some HTFU for that 4th km. Dreading the zones a little for next week but excited about progress and can't wait for the next test... or can I?
Mike
Such a great job on the results everyone. The FTP increases especially have me blown away so far
Finished my 5 mile Turkey Trot. Weather was high 30s, clear skies and almost 3,000 people ran!
Felt great the whole race, and each mile I ran was faster than the previous one. 37:11 (Garmin logged 5.05 miles), yielding me VDOT of 43.8, up from 42.5 at the start of OS.
Given that this course was hillier than I thought it would be and that my original test was a 5K on a treadmill, I feel GREAT about it!!
Bring on Vo2 training
and Happy Thanksgiving Everyone!!!!! 
This was a monster race. There was a 10k that started before we did, and the 5k had more than 10,000 people registered. Frustrating though, because with all those people there are a LOT who don't get that for many of us it's a RACE. I slotted myself pretty near the front, but in the first 15 seconds of the race I passed someone walking with a stroller, and four ladys walking right down the center of the course, side by side...holding hands. Ugh. I suppose I should be thankful that there was an externally imposed pacing buffer in the first 250 meters
Great way to start the day!
Mike
Run turkey Trot 5k test in the books. At another 5k+ participant race I had an ok day and am glad to see a jump in my VDoT (given the huge crowd). Luckily my ankle was sore and I had to take it out very slowly, I hit mile 1 at 20 seconds too fast...thank goodness I had to hold back. Ended up with a nice 2 point VDot jump as my last 2 miles were on pace of my expectations.
Test in the bank - not pretty but as the Chicago White Sox say "winning ugly" isn't too bad.
Have a happy t-giving and hope everyone has a great testing week
Steve
Congrats everybody on the jump in numbers. Now the fun starts with the faster training paces
Mike