Home November ‘09 Outseason

Week 1 FTP Numbers Thread

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  • I think you really need to always run fast. That slow pace killed you!

  • My first shot at a FTP test came out at 182... But I dont think I pushed as hard as I could have... Next time I will know better!
  •  @Nemo, FYI, FTP = 122.  Somewhat better, at least it is over 100.  One more qwestion:: Do you zero the torque after each interval? Wondering if I should have zeroed for the second 20'?  Too late now though if you do, but will file it for the next one.  Glad to be done for now!

  • Posted By kathleennelson on 05 Nov 2009 09:28 AM

     @Nemo, FYI, FTP = 122.  Somewhat better, at least it is over 100.  One more qwestion:: Do you zero the torque after each interval? Wondering if I should have zeroed for the second 20'?  Too late now though if you do, but will file it for the next one.  Glad to be done for now!

    No reason to zero it again before the second 20. 



     

  • X2 what Chris said.  You don't need to zero the torque again.  In fact, you should only really need to zero the torque on an occasional basis when/if you see that your watts read something other than 0 when coasting.  I like to zero the torque before an FTT just to be on the safe side.

    120 seems much better- but I bet you'll have a huge bump next time!  You kinda learn how to do these tests as you go along and you'll get a few watts just from getting through that learning curve in the beginning.

  • Duration: 42:13
    Work: 650 kJ
    TSS: 70.4 (intensity factor 1)
    Norm Power: 258
    VI: 1.01
    Pw:HR: n/a
    Pa:HR: n/a
    Distance: 26.054 km

    That hurt pretty badly near the end, but I think there was a few extra watts that could have been squeezed out out the beginning. Any way done now and on with the training!
  • Posted By Nemo on 05 Nov 2009 12:31 PM

    X2 what Chris said.  You don't need to zero the torque again.  In fact, you should only really need to zero the torque on an occasional basis when/if you see that your watts read something other than 0 when coasting.  I like to zero the torque before an FTT just to be on the safe side.

    120 seems much better- but I bet you'll have a huge bump next time!  You kinda learn how to do these tests as you go along and you'll get a few watts just from getting through that learning curve in the beginning.

     

    K.  Thanks for the encouragment, ur the best (seems weird to say that cuz we have never met, but I really appreciate all the help u give me and others on the forum!)

  • Ok, my computrainer worked and I was able to get into WKO+
    FTP =131, w/kg is awful- but only can get better from here
  • So here's my tale of woe...

    I was sick leading into the OS, and had done very little riding for some time before then, so I just wasn't anywhere near ready for the bike test last week. But last night I went to the paincave and got 'er done. I wasn't too pleased with the performance, but it was what it was.



    Then the real pain began...  I connected my PowerTap to the computer, but it wouldn't download. I tried everything I could think of, including:

    • Rebooting
    • Reinstalling WKO
    • Reinstalling the PowerAgent software
    • Trying different USB ports
    • Restarting the PT
    • And connecting things in every imaginable order.
    •  

    Nothing. And it's like 10:30pm now. Hmmmm, what if the contacts are dirty - I wipe them on my shirt and Bingo, my data starts moving!!!



    But, wait. The last workout that was downloaded started August 20th?!?!



    Well, I've never been one to clear my device each workout, and every other time it has properly split the data into the appropriate days. But not this time. When I tried to open it WKO said that The workout exceeded the 20 day limit,and wouldn't open it.  At this point there is major steam coming out my ears.



    I tried re-downloading, but no go. The PowerAgent software got the workout fine, so it must be something with WKO.



    So it's 11:30pm, I'm trashed from a brutal test and an hour and a half of struggle with the computer...and I have no wattage number to show for it.



    I think I will probably just do the test again next week - at least then I'll have a "clean" output.  In the meantime I'll call the WKO peeps to see if they have a fix.

    Mike



     

  • Mike -

    Can you export the file from power agent (where it is now) as a CSV file and then import it into WKO?

    P
  • Work travel last week so I just got the FTP test done tuesday.  Oh yes this was my first workout with power it was quite the introduction.

     


    Entire workout (173 watts):

        Duration:          43:00

        Work:                447 kJ

        TSS:                  90.9 (intensity factor 1.126)

        Norm Power:    180

        VI:                     1.04

        Pw:HR:             18.7%

        Pa:HR:              10.9%

    Distance:               12.023 mi

    Goals for the season 20% increase in FTP as I am coming off not much training.  So 216 and a w/kg of 2.6 currently at 1.8 w/kg.

    Gordon



     

     
  • Posted By CoachP on 11 Nov 2009 02:47 AM

    Mike -



    Can you export the file from power agent (where it is now) as a CSV file and then import it into WKO?



    P



    Patrick, You Are the MAN!  That worked. 

    Post me up for 231.  A lot of room for improvement, but it's a start.

    Mike

  • Posted By Gordon Cherwoniak on 11 Nov 2009 04:38 PM

    Work travel last week so I just got the FTP test done tuesday.  Oh yes this was my first workout with power it was quite the introduction.


    Nice work man! image

  • Just did my first bike test tonight, and had to do it on the Startrac bike at the YMCA, as my trainer is not yet put together, and I'm waiting for my new computer to come in for my tri bike so I can keep track of cadance and watts.  I'm training with HR, so I have a stoopid question to ask, but I'm putting it out here anyway.  My avg. HR per the Startrac during the entire workout, inclusive of the warm up and cool down,  was 151.  Do I use this or go with the 165 I had during the 40 min. 'hard' portion? 

  • Posted By Kathy Nelson on 03 Nov 2009 04:06 PM

    FPT done, but the number is so low I am embarrassed to post it!!! I honestly thought I had better fitness than the test showed. Wondering if np numbers will be greater the more weight one carries? I was having a convo this am with the company who made my trainer and he said that because I am small, 115 lbs, ,my np is going to be much less than someone who weighs more....makes sense to me. So, I'm thinking ok that is why my numbers are so low!!! Made me feel somewhat better. Any small girl peeps relate to this?



    Never worry about other people's power! What matters is your power.  In general, bigger will mean more more, simply because there will be more muscle.  Guys will typically be stronger than gals, so in general, they (we) will have higher power numbers.

    The cool thing about a power meter is that as you focus on the output, your results almost always get better, especially if you are new to power.

    Posting results, including power numbers is simply a way to add a little accountability. Have fun, post away!

     

    tom

  • Thanks Tom, I appreciate the encouragement!  I did a redo and the number was a tiny bit better, but I have a long way to go!  I am slowly getting the hang of reading cpu and what all the data means in WKO....it is starting to make sense.  Using power is almost like living in a different world when it comes to bike training.  I think I wasn't really training before, just pedaling .....however, the tide has turned!

     

    Kathy

  • Posted By Kathy Nelson on 13 Nov 2009 06:15 AM

    Using power is almost like living in a different world when it comes to bike training.  I think I wasn't really training before, just pedaling .....however, the tide has turned!

     

    Kathy





     

    That's what we call an EN Aha Moment!!!!  YEAH!!!!  Kathy- you've got lot's of l'il peeps here with you- don't worry!

  • Posted By Kathy Nelson on 13 Nov 2009 06:15 AM

    Thanks Tom, I appreciate the encouragement!  I did a redo and the number was a tiny bit better, but I have a long way to go!  I am slowly getting the hang of reading cpu and what all the data means in WKO....it is starting to make sense.  Using power is almost like living in a different world when it comes to bike training.  I think I wasn't really training before, just pedaling .....however, the tide has turned!

     

    Kathy



    Thanks for the post, but you didn't reveal your watts number 

     

    tom

  • Tom,

     

    I actually did a few posts ago, so if I must repeat 122 I do so expecting not to stay at this number

  • Can anyone answer my question from my 11-12 post about avg. HR? please?
  • Posted By Barbara Spitler on 12 Nov 2009 08:22 PM

    Just did my first bike test tonight, and had to do it on the Startrac bike at the YMCA, as my trainer is not yet put together, and I'm waiting for my new computer to come in for my tri bike so I can keep track of cadance and watts.  I'm training with HR, so I have a stoopid question to ask, but I'm putting it out here anyway.  My avg. HR per the Startrac during the entire workout, inclusive of the warm up and cool down,  was 151.  Do I use this or go with the 165 I had during the 40 min. 'hard' portion? 

     

    Just the hard section.

  • Not sure where to post this and thought I would try here.

    I did my first run test and entered my info into the data tool. My zone 4 pace is 30 seconds slower than my FTP and my zone 5 pace is 5 seconds slower than my FTP. The runs so far seem pretty easy. Did my pace numbers calculate correctly? When I use a different website that will calculate the Vdot numbers the Vdot turns out the same as the data tool did but the pacing zones are different. I entered the info onto the data tool twice just to make sure. It came out with the same numbers.

    Looking for some insight here.

    Thanks,

    Rick Olsen

     

     

  • Barbara, There are no stupid questions in the house.

    If I understand your post and question correctly, you just did your bike FTP test with the 2 X 20’ (2) intervals. During the interval period your average HR was 165. Got to the data tool and enter the 165 level in for the test. Then look at your bike pace zones which will show you what HR to target for each zone level in a bike work out. So yes use the 165 level.

    Matt
  • Posted By Rick Olsen on 13 Nov 2009 07:53 PM

    Not sure where to post this and thought I would try here.

    I did my first run test and entered my info into the data tool. My zone 4 pace is 30 seconds slower than my FTP and my zone 5 pace is 5 seconds slower than my FTP. The runs so far seem pretty easy. Did my pace numbers calculate correctly? When I use a different website that will calculate the Vdot numbers the Vdot turns out the same as the data tool did but the pacing zones are different. I entered the info onto the data tool twice just to make sure. It came out with the same numbers.

    Looking for some insight here.

    Thanks,

    Rick Olsen

      

    Pulling from the EN Training Quickstart guide, I found this info which it would seem supports the paces you are seeing in the data tool (unless I've misunderstood the data you've provided in your question):

     

    Threshold Pace — On a subjective level, Threshold Pace is “comfortably-hard” running; it is the maximal effort you can sustain for an hour. This translates to slower than 10K race pace and for most people it is about 20-25 sec per mile slower than current 5K race pace. Running at Threshold Pace helps to improve your lactate threshold. Note: It is important to stay as close as possible to the prescribed speed; slower/faster velocities do not do as good a job as the proper speed. Here is a case where going too fast — which many runners automatically try to do — is simply not as good as running at the right pace. 



    Interval Pace — Interval Pace stresses and improves velocity at V02max (vVO2max). No single interval, with a workout of 2-5 repeats, should exceed five (5) minutes. Interval Pace is demanding, but by no means is it all-out running. The intensity of Interval Pace is targeting the “roof” of your fitness “house” – if working on improving your Threshold boosts the “ceiling” of your fitness, we must also work on raising the “roof” so that there is more room for your ceiling to improve. Again, exact pacing is critical here: we are aiming for the optimum result with the least possible stress. Note: Runners with vDOT scores lower than 66 are encouraged to run Interval Pace @ 5k Race Pace speed.

  • Thank you for responding Matt and Chris!  Have a great weekend!

  • It took me a while to get this up.  I am not sure if I should let everyone see this but  here goes.  I think I took too much time off

    FTP Test:

     Duration:   42:10 (42:10)

     Work:       504 kJ

     TSS:        69.9 (intensity factor 1)

     Norm Power: 204

     VI:         1.02

     Pw:HR:       14.51%

     Pa:HR:       9.85%

     Distance:   12.06 mi

      Min Max Avg

     Power:        0 278 200  watts

     Heart Rate:   101 163 149  bpm

     Cadence:      36 133 88  rpm

     Speed:        3:00 24:46 3:28  min/mi

     Hub Torque:   0 94 75  lb-in

     Crank Torque: 0 252 194  lb-in

     

  • Did my FTP test 11/9.  I did it on a CycleOps 300 PT.  Here are the results:

     


    Duration: 42:16

    Work: 655 kJ

    TSS: 70.6 (intensity factor 1.001)

    Norm Power: 260

    VI: 1.01

    Pw:HR: 2.03%

    Pa:HR: 14.7%

    Distance: 15.948 mi

    Min Max Avg

    Power: 95 380 258 watts

    Heart Rate: 125 209 166 bpm

    It's a drop from my season's best FTP (312) but that was outdoor on a hilly course.  I'm going to standardize the test with the indoor PowerTap for the whole OutSeason.  Goal: 300!!!

    Cadence: 64 112 92 rpm

    Speed: 15.7 27.8 22.6 mph

    Pace 2:10 3:49 2:39 min/mi

    Hub Torque: 27 109 65 lb-in

    Crank Torque: 100 407 241 lb-in

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