Home Group Discussion-OutSeason October 2010

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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Comments

  • I will be working Thanksgiving so will still be doing run test on Wednesday. Just finished bike test on trainer. Increased FTP from 243 to 275. w/kg ratio from 3.1 to 3.6 with no weight loss (or gain, thakfully). Goal 4.2 by March.
  • 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

    image

  • Trainer test done! 223 to 239 FTP. not sure when I will get the run test in. I am on Call on WED so I might give it a go Tuesday afternoon if my legs feel up to the task.
    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.
  • The Mojo is back! Sorry I couldn't participate last week - out of town at a conference and living it up more than I should have been. That said, test #2 is done - slightly less than I wanted, but I kinda cheated on the first. FTP up to 235. First interval 249W, mean HR 160; second interval 227W, mean HR 166. Let's see how far we can push this...
  • I am impressed with everyones test results so far. Keep it up team!. I am doing the bike test on Tuesday because I just got back from IMAZ. I'm planning on using a turkey trot for my vdot on Thursday. Planning on seeing some improvement on the bike and the run. Fingers crossed.
  • GREAT JOB!! Can't wait to see where I'm at next week. Y'all give me motivation to get up tomorrow and keep pushing. BTW no Turkey Trot this year. Saving the money for a PM.
  • OK, it looks like I just copied Ralph Butler's numbers: 223 -> 239.
    Very happy!
    Mike
  • Hi all. My first OS-Haven't posted much but have been steadily keeping up with the workouts. Did the bike test yesterday and increased from 198 W to 220 W. I guess "Work really Works." Hopefully will have a similar result in the run test tomorrow.

    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

  • Bike test done. Jumped a little from 217->232. I did the first 20 min a little too hard and had to hang on for the last. I guess I was a little to pumped up to do the test image
  • Nice ride this AM. Rained all night but clear this AM. Roads still wet with puddles weather cool for SoFl this time of year. Did 2X15" at Z4. Had trouble getting into zone on first and trouble staying in zone on second. No run this AM got up to late but will try to get in after daughters soccer practice tonight.
  • @ 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

  • Perfect day for a VDOT test here in Cincinnati, OH - errr... if you count 32 & rain as perfect. Suited up with the EN Mojo in my back pocket and headed out the door.

    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?
  • Below freezing here in Tacoma with snow and ice covering my running path, but that's never stopped me before.

    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!!!
  • @Rick and @Michael - nice Vdot bump!

    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?  

  • @Christian - don't worry, it's happened so often we even have a word for it - we call it "boogering" your test. You'll do better next time, no worries.
    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!!!!!

  • Great job guys, and @ Christian you know we all have up and down test days. For me, 5K turkey trot test in a really windy, cold morning got me a bump of two, up to a VDOT of 46. Now for some cranberry sauce. Happy Thanksgiving everyone!!
  • 5k Turkey Trot in the books. I ran a 20:30, for a vDot of 48. This was a 34 second drop from test 1. Not too shabby given that the bulk of my training is geared towards long distance running.

    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 image

    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

  • I took the Turkey Trot route for my VDOT test, too. About 1500 participants. Like everyone else, I had an external pace setter the first 1/4 mile with the traffic. I had to start at the back since I ran from my house to the race and only got there 5 min before the gun. Goal was 18:30, and I hit the first mile a little fast to make up for the start once I got clear. Mile 1=5:56. I evened out after that, with 6:02 even splits for mile 2 and 3. Kicked a little at the end since this was a "race" and didn't quite catch the kid in front of me. End result was 18:42, 2nd M30-34, and a 3 point jump in VDOT (51-54). A lot of fun, but next time I want 18:00! Gonna have to work hard to get there.

    Congrats everybody on the jump in numbers. Now the fun starts with the faster training pacesimage
  • It's so awesome to see the increases everyone is seeing. Makes me want to work hard to keep up with the group. Did a 10k Turkey Trot for my vdot test. Figured it was ok to go longer to get a test result. Felt really strong. Ended up jumping 2 points in my vdot (48->50). I am definitely happy with that.
  • @David, did you run at the Silicon Valley Turkey Trot? It was a madhouse of people, but it would have been nice to try to meet up. Next time.

    Mike
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