Got my test done this am outdoors 41 degrees. To start the JAN OS I tested on the trainer at 178 (2010 max FTP of 236). I never followed the numbers from that test as it is the only time I've used the trainer in forever, in hind sight I shouldn't have tested on the trainer but chose to not retest. I've been doing most of my rides on the rollers with z4 efforts at 200-210 (adding 10% looks like 220-231). So my goal when I hit the road today was to beat last year's max FTP of 236.
Here's my 10' norm power readings for today's test 257/239/239/235 for FTP of 241. The good news is that I beat last years high of 236. Next test my goal will be to hit 250 for all of the 10' segments. I am very pleased with the results and look forward to Wednesday's vDot test. I haven't ran outdoors yet in 2011 and never did the JAN OS vDot test so it should be an interesting time at the high school track.
This is my last week in the JAN OS as on Monday I will move into week one of the 12 wk Int IM plan getting ready for IMTX. I've enjoyed being part of the JAN OS and appreciate all of the motivation provided by your posts. Best of luck to all of you as you move on to the next phase of the OS!
@Aleksandar - sweet, you keep moving forward up the ladder. I'm very impressed with that cadence. @Geoff - best of luck training for IMTX. We'll be watching your progress and of course actual race. @Al - good luck on the test; you'll likely be amazing all of us on your continued recovery to greater and greater heights. @Jenn - good test, the 200w club is yours on the next test --- I promise! @Becky - 10w bump is huge. Congrats. @Greg - I owe you a beer. Perhaps I can pay up after Rich's next GMR TT.
Terrific job everyone! Especially happy for those posting huge % gains. And 'tis wise to know the double edged sword that is a good FTP test in Da Haus… it means more work… but work Works.
@Peter: liked your last bullet. Drinking the night before was probably not what RnP had in mind for the rest day.. But an 8W gain is pretty impressive regardless.
@Jenn: Hockey is never, ever a bad thing :-) But I wonder if your cumulative TSS isn't a bit high after mixing in that plus extra Z3 work on top of the OS intensity intervals. In any case, congrats on the test. Be happy with the obvious gains in fitness.
@Logan: Same.. great result! And I agree.. I think your next test may be even better. A nearly 20W (10%) bump in the last 5' of both 20's suggests you may have some gas left.
@Scott: 9% increase is fantastic! Way to make that PM work.
@Al: Really looking forward to hearing about your test.
@David: I'm not sure adjusting HR zones is warranted but that is probably a good question for RnP. An almost 13% decrease in HR at the same or higher RPE (perceived exertion) does seem curious. Have the weekly workouts been closer to 160 or 140? If the former, this test is probably just an anomaly (assuming you're otherwise feeling fine). Congrats on the test.
On to my own:
I've been struggling with motivation the last few days but decided to test today rather than in Week 1 of my 12-week IMTX prep which starts next week. However it was probably not a good idea to shovel ice and snow for an hour right before.
Week 1 test was 247 and I've been consistently a bit over that in my z4-5 intervals so paced for something in the high 250's to maybe 260.
First 20' went well and was right on track:
253, 263, 262, 258 (259 overall)
2' rest at 147
Second 20' my mojo started to wane and I seriously regretted shoveling. I very nearly quit but just didn't. Kept suffering and like a horse who spies the barn, I pushed really hard the last 5' so that I had nothing left at the end.
247, 249, 243, 267 (252 overall)
Total 42' test was NP 254 so tested at ~3% increase. Reality may be a few points higher but I'm sure that will sort itself out in race prep and there's still at least one more test before race day in May. Overall I'm pretty happy given the challenges the previous few weeks. And FWIW, I did the entire first 20' and all but 4-5' minutes of the second 20' in the aerobars. That's a definite improvement from the first test where 60-70% of the test was sitting up.
Looking forward to hearing more results from the team! It's really inspiring to see everyone doing so well.
@Alexsander: Terrific result! I'm also impressed with that cadence. You've set the bar high.
@Geoff: Congratulations on a great test! I'll be joining you in IMTX prep next week. Good luck with the vDot test. I can't say I'm looking forward to it myself (especially since I'll probably be on a treadmill again with all the ice and snow we have here… although I guess I could use skates I'm sure Jenn would approve.
@Paul, Matt and David. thanks for the feedback. I think I'm going to follow David's path and shoot for low 240's and see how I roll this week. I think that is a comfortable number to work with.
Great to see everyone's results. I'll still be shooting to crack 250+ before this is all over!
@Paul, great job. I concern myself more with day to day power output than testing itself. Test, for me serves just to validate that I have been measuring my intervals correctly. So, no worries there. We do these on tired legs, another safety mechanism that EN has and keeps us from over estimating FTP.
Thanks to both for cadence comment. It is entirely self selected, I don't display it during rides at all. I guess body likes. I am 5'9" and 154lbs, not a big guy, not real small either, I am a slow twitcher for sure, don't like that high tension in quads, so I guess body self selects.
Great job all! I was bummed when I logged in yesterday am and there were no updates, then I log on today and kaboom! You guys were all crankin' the watts.
Regardless of your gains or not, remember, you still stepped up and got a brutal 2x20' workout done. My week 8 test last year was a complete and utter fail. I held watts for the 1st 20' and the second 20' I didn't even hold 85%. I knew I was toast, but I kept turning the pedals until the 20' were over. I didn't get a new FTP at week 8 last year, but I built some strength in the mental six pack for tests and races to come.
As I posted last week, I did my test last Tues during the 2x20' wko. Here are the details.
I had no intention of testing, but after the first 20', I went for it.
1st 20' felt good, so during my rest, with 10" before the 2' mark, I said wth, and went right into the second 20' to see if I could hold the same or better and turn it into an FTT. I have consistently been going over 100% on my intervals due to the combination of no running and just getting into the trainer groove, so I figured might as well validate it and now I don't have to deal with FTT anxiety next week.
After the first 10' of the second interval, my goal was to keep the 3rd 5' the same if not better and then just annihilate myself for the last 5'. Mission accomplished.
You guys motivate me throughout the day reading your posts, so thank you for getting the wkos done before me.
The numbers:
Beg of OS - 301
Today - 318
2x20' 315, 329 (you'd think I'd get more credit in the NP for the 329 wouldn't ya? )
What I'm most pleased with was my consistency throughout each segment. I know there's a big difference between the two 20', but I wasn't planning on the test, so the first one wasn't test worthy, but I tried to make up for it on the second.
1st 20' in 5' segments. 312, 314, 315, 321
2' rest 83 watts! I was planning on 4' and the first 2' I usually dog it pretty good. Nuff said
Haven't tested yet. Bad day emotionally, for me yesterday, when I planned to do the bike test. Will do Thursday's bike workout today, since I forgot my fripping HR monitor. Feel like the only one in this group who isn't using Power...
you guys all rock... great results!! I'm excited to test again (but glad it's not for a while). Don't forget to log the results in the USA challenge (if you're participating) I'm having some issues with my calf, so I'm going to wait til Fri (when I telework this week) to do the run test...
I did my test last night and I have to say, I'm very pleased. I had a 21 Watt increase, 13.2% over my initial test. Now, before we get all crazy and excited about it, we have to understand where I started...crazy low FTP of 158. I'm now at 179 and getting a hell of a lot closer to my goal of 200+. As I was analyzing the data from the 2 tests, I noticed a couple of things that are really encouraging. First, my avg HR went from 167 to 155, clearly I'm getting more fit. Second, I was crazy smooth through the 2 intervals on the second test versus a bunch of peaks and valleys in the first (pacing is a lot better). My cadence also increased from 82 to 85 which felt considerably better. I feel that I'm starting to find that sweet spot with my gearing. Finally, my w/kg went up .3 (again, more efficient with my work).
While I'm nowhere near the "big boys" in the house (they are very intimidating), I'm feeling like I'm trending in the right direction. I have no doubt that I'll be exiting the OS around 200 watts (which is one of my goals).
Great work everyone, there are some monster improvements taking place in the JOS!
Straggler report: I did my FTP test this afternoon. I use the 5/10/20 protocol indoors, for several reasons. (1) with the VO2 max work coming up, I like to get a read on that for a baseline; (2) It's what I've always done indoors, so comparisons are easier and more valid; (3) I'm basically lazy, and want to get it over with quick. For those unfamiliar with this, it's 5 minutes all out, 10 minutes easy, then 20 minutes as hard as you can hold at a steady output. The 5' number I use for my VO2 max baseline; I use 95% of the 20' number for my new FTP.
Comparisons, adjusted for measurement differential between CompuTrainer (used in both tests) and PowerTap (used only in most recent test). The numbers are normalized to PowerTap levels. I passed the "gun to the head" test to confirm the effort; if Coach R or P had been there, I would have *asked* them to shoot me in the last 4 minutes.
Date: 12/23/10 >> 2/22/11
VO2: 207 245 13.5% increase
FTP: 179 199 11% increase (I'm gonna use 200 for my training FTP, a nice round number).
Last year, on 2/28, direct from the old power files, I was 243/203. I'm pretty sure with the full 20 week OS I've got planned, I can raise my FTP over last year's. It's a reasonable goal, anyway, to get a 15% increase from my untrained state of last fall. And, because I'm 5# less than last year, my w/kg is actually higher already, 3.04 compared to 2.98.
So, end of OS goals: FTP of 207, w/kg 3.16, VDOT of 49.x
@ Al - Way to go. You are progressing very nicely. Your only giving yourself an additional 8 watt gain by the end of OS. I think you are under estimating what you are capable of. Anyway, love the w/kg gain you are achieving; it will pay big dividends at IMCDA.
Well, I thought I was getting over the cold, so figured I'd give it a go this morning. Threw a leg over, warmed up, and went for it. Got the first 20 minutes done, feeling OK, though choosing my nose ever few minutes was starting to catch up to me, and the last minute or two was more of a struggle than it should have been.
Rest interval felt like it lasted 15 seconds, and then at it again. Serious conversation with myself required to keep going, as I knew very quickly I just didn't have it today. I somehow convinced myself to keep it up (thanks to Dave H for the story of last year's test!) , and rode out the second interval about 20 watts lower than the first. Not really a representative test, per se, but a good effort, and I'm glad to get one of those in for the first time in a week!
Guess I'm going into the VO2 phase on the same number I've been at, right at 230.
@Al - Your recovery continues to be inspiring. Thanks for the motivation
@Mike - Thanks for posting. It's much harder to post about a less than stellar test, but we all need to read it because it happens to everyone!
For all the folks going through the OS for the first time, it may seem like everyone is improving at a 10-20% clip, but some of us actually have setbacks mid OS, only to come back stronger on the next test. It's all about staying consistent with the training and if you hit a stumbling block, just reset and continue on.
'Enjoy' the last few FTP sets. VO2 work is on the horizon.
Geez, that did not go well. As the Italian guy I once rode with said, "I hava no legs."
First 20'- 317 Second 20'...doink. I bailed after 10 mins, pulled up for about 60" then grinded it out for a 298 average.
So I can swag it at about 305 or I can retest. I've got a lot of data to refer to and I've done a lot of these tests and I think I will opt for the swag. This gives me about a 10 point bump and I live to fight another day. I know it's not too high and if it proves to be too low (I will know) then I will adjust it up another 5 points.
How does this happen?
First, I went out too hard at too low a gear. I also spent 5 minutes of my warm up at 100+%, forgetting that my outside numbers were easily 10 points higher than the trainer numbers. Second my nutrition has been sketchy lately.Third, I did 1:30 at .91 on Saturday outdoors, putting up some nice numbers for me, working uphill at low cadences, I did some extra climbing after that as I was with Margaret the Machine, she who will not be denied. Then I recovered by eating fries and custard and just having a sweet old time. Yesterday I opted for a run on the treadmill which was no epic but I haven't been running lately so I'm guessing it didn't help. That and lots of stress otherwise and so I'm just going to get off my own back for now. I'm disappointed and did not expect the bad session, but we're just getting warmed up.
Chris, Strong brother...I'm with you on managing cadence in these tests...too much "muscle" leads to breakdowns....sweetspot for me is about 95, that's where I end up in time trials by default.
I did my FT this morning and got a 12 watt bump to 257. Totally abusmal performance as i went out WAY too hard and just failed the second 20'. But a bump is a bump.
Nice job guys! Random note: I really appreciate the honesty in da haus. It’s easy to post epic gains, but to know when it isn’t all roses makes us all feel a little more human. Now, what is this V02 work they speak of? Looking forward to changing it up and nailing the next test!
Jenn- VO2 is great. Short and sweet. I'm reminded of a post by Dave Halligan last year where he was on a treadmill doing his intervals and got tired of being on there so long so he just cranked up the speed to get it over with. VO2 set are the same thing. Just crank it up to 120% for a few minutes and bingo, you're done. (Says the guy who just blew up.)
Starky- Indeed, a bump is a bump. And given the not so great test, that's an even better bump.
William- Thanks. I've been around 95 on the trainer and flat to rolling, then went to 75 on the hill. Mashed my way to into a shallow ditch. Will climb out shortly.
Little late to the party by I got my test done this evening. It was my first time on the bike in 3 weeks due to a knee injury so I was a little worried to jump into testing. That being said, other than being a little sore during warm-up, the knee felt pretty good for the whole ride. I saw a 4.5% increase which makes me wonder what I would have been capable of if I had been able to train for the last 3 weeks. Regardless, I'm happy with how it turned out.
Tried to hold back a little for the first interval but that plan went to s*** in the last 10 minutes. Second interval was a little rough but definitely not as bad as my first test. I also bumped my average cadence for the test up from 70 rpm in week one to 86 today. Pretty proud of that part. Anyway, to the numbers...
First interval: Five Min nPower breakdown: 129, 133, 138, 141 Second interval: Five Min nPower breakdown: 140, 137, 135, 140 New FTP: 136
Great job everyone!! Your numbers are really inspiring.
Not being on the bike and then getting on and doing it AND seeing a nice jump up is huge, really. And riding to a higher cadence will be a game changer in the long run. You will not see a serious cyclist riding below 80 something unless climbing or doing a drill. The sustainable speed is in the higher cadence- same with running. That 85-90 groove or better is where it's at.
a little late doing my test - weather etc made me switch them around. Did my ftp test yesterday, and my ftp increased by 15w or 9%. I was quite a bit lower on the second interval - I wonder if I went too hard at the start. This is 4w higher than my best test last year, but still way short of the 200w I was hoping for by Vineman at the end of July (I keep remembering what Rick Ashburn said in the power webinar - if your bike is going to be much over 6:00-6:30, then you need to lose weight and get stronger - i think that I would need 200w ftp to get near 6:30 on that course). So I'm not sure if I should be happy or disappointed. I know i've been working really hard, and couldn't have gone any harder during the test.
Here are the numbers:
Original ftp on 1/4 - 167 ftp test 1nterval 1 - np-193, vi-1, inverval 2 - np-184, vi 1.01, whole test - np - 187,vi- 1.04 New ftp - 182 (I do my test going uphill - makes it easier not to slack off - Rich said to take off 5w from the np if you test uphill)
A little late to the party -- I started the January OS a week after everyone else. Just did my Week 8 FTP test. Up 2 watts from January 10. Not a very big improvement, but I negative split this one. Just have to stop missing the bike workouts because of work emergencies!
Comments
Here's my 10' norm power readings for today's test 257/239/239/235 for FTP of 241. The good news is that I beat last years high of 236. Next test my goal will be to hit 250 for all of the 10' segments. I am very pleased with the results and look forward to Wednesday's vDot test. I haven't ran outdoors yet in 2011 and never did the JAN OS vDot test so it should be an interesting time at the high school track.
This is my last week in the JAN OS as on Monday I will move into week one of the 12 wk Int IM plan getting ready for IMTX. I've enjoyed being part of the JAN OS and appreciate all of the motivation provided by your posts. Best of luck to all of you as you move on to the next phase of the OS!
Once again, I can swear that I posted my test here, but I cannot find it. I posted it earlier this afternoon. Anyway, I will do it again.
Everyone congrats! From Matt, Dave, Tom, Becky, Greg.......all of you rock. Waiting for Mike, Al, John and a few others.
OS test 1 gave xP 262W on 12/31/2010.
Dave, I did disappoint you, but not by much. Here is the summary:
65min, AP 238W xP 255W IF .94 TSS 95.72
Test result:
42min xP 277W 6% increase over Week 1 test, all time indoor high, just over my outdoor 2010 peak
interval 1 AP 279W xP 277W IF 1.0 HR 151 cad 100
interval 2 AP 283W xP 281W IF 1.01 HR 160 cad 100
This was a well executed test. I did n/s the power. It did take some sharp focus and pain tolerance.
Thanks everyone for motivating me.
@Geoff - best of luck training for IMTX. We'll be watching your progress and of course actual race.
@Al - good luck on the test; you'll likely be amazing all of us on your continued recovery to greater and greater heights.
@Jenn - good test, the 200w club is yours on the next test --- I promise!
@Becky - 10w bump is huge. Congrats.
@Greg - I owe you a beer. Perhaps I can pay up after Rich's next GMR TT.
Terrific job everyone! Especially happy for those posting huge % gains. And 'tis wise to know the double edged sword that is a good FTP test in Da Haus… it means more work… but work Works.
@Peter: liked your last bullet. Drinking the night before was probably not what RnP had in mind for the rest day..
But an 8W gain is pretty impressive regardless.
@Jenn: Hockey is never, ever a bad thing :-) But I wonder if your cumulative TSS isn't a bit high after mixing in that plus extra Z3 work on top of the OS intensity intervals. In any case, congrats on the test. Be happy with the obvious gains in fitness.
@Mike: hope you're feeling better soon.
@Tom: what everyone else said. Your 2x20's (even with 4' rest) sound like a much better indicator of where you're really at.
@Becky: Congratulations! And great pacing. Way to push hard at the end and empty the tanks.
@Greg: Awesome job. I'll need to revisit the music thread to see what tunes helped you post such great numbers!
@Michele: Huge test! Very happy for you.
@Logan: Same.. great result! And I agree.. I think your next test may be even better. A nearly 20W (10%) bump in the last 5' of both 20's suggests you may have some gas left.
@Scott: 9% increase is fantastic! Way to make that PM work.
@Al: Really looking forward to hearing about your test.
@David: I'm not sure adjusting HR zones is warranted but that is probably a good question for RnP. An almost 13% decrease in HR at the same or higher RPE (perceived exertion) does seem curious. Have the weekly workouts been closer to 160 or 140? If the former, this test is probably just an anomaly (assuming you're otherwise feeling fine). Congrats on the test.
On to my own:
I've been struggling with motivation the last few days but decided to test today rather than in Week 1 of my 12-week IMTX prep which starts next week. However it was probably not a good idea to shovel ice and snow for an hour right before.
Week 1 test was 247 and I've been consistently a bit over that in my z4-5 intervals so paced for something in the high 250's to maybe 260.
First 20' went well and was right on track:
253, 263, 262, 258 (259 overall)
2' rest at 147
Second 20' my mojo started to wane and I seriously regretted shoveling. I very nearly quit but just didn't. Kept suffering and like a horse who spies the barn, I pushed really hard the last 5' so that I had nothing left at the end.
247, 249, 243, 267 (252 overall)
Total 42' test was NP 254 so tested at ~3% increase. Reality may be a few points higher but I'm sure that will sort itself out in race prep and there's still at least one more test before race day in May. Overall I'm pretty happy given the challenges the previous few weeks. And FWIW, I did the entire first 20' and all but 4-5' minutes of the second 20' in the aerobars. That's a definite improvement from the first test where 60-70% of the test was sitting up.
Looking forward to hearing more results from the team! It's really inspiring to see everyone doing so well.
@Alexsander: Terrific result! I'm also impressed with that cadence. You've set the bar high.
@Geoff: Congratulations on a great test! I'll be joining you in IMTX prep next week. Good luck with the vDot test. I can't say I'm looking forward to it myself (especially since I'll probably be on a treadmill again with all the ice and snow we have here… although I guess I could use skates
I'm sure Jenn would approve.
Great to see everyone's results. I'll still be shooting to crack 250+ before this is all over!
@Dave, thanks.
@Paul, great job. I concern myself more with day to day power output than testing itself. Test, for me serves just to validate that I have been measuring my intervals correctly. So, no worries there. We do these on tired legs, another safety mechanism that EN has and keeps us from over estimating FTP.
Thanks to both for cadence comment. It is entirely self selected, I don't display it during rides at all. I guess body likes. I am 5'9" and 154lbs, not a big guy, not real small either, I am a slow twitcher for sure, don't like that high tension in quads, so I guess body self selects.
Great job all! I was bummed when I logged in yesterday am and there were no updates, then I log on today and kaboom! You guys were all crankin' the watts.
Regardless of your gains or not, remember, you still stepped up and got a brutal 2x20' workout done. My week 8 test last year was a complete and utter fail. I held watts for the 1st 20' and the second 20' I didn't even hold 85%. I knew I was toast, but I kept turning the pedals until the 20' were over. I didn't get a new FTP at week 8 last year, but I built some strength in the mental six pack for tests and races to come.
As I posted last week, I did my test last Tues during the 2x20' wko. Here are the details.
I had no intention of testing, but after the first 20', I went for it.
1st 20' felt good, so during my rest, with 10" before the 2' mark, I said wth, and went right into the second 20' to see if I could hold the same or better and turn it into an FTT. I have consistently been going over 100% on my intervals due to the combination of no running and just getting into the trainer groove, so I figured might as well validate it and now I don't have to deal with FTT anxiety next week.
After the first 10' of the second interval, my goal was to keep the 3rd 5' the same if not better and then just annihilate myself for the last 5'. Mission accomplished.
You guys motivate me throughout the day reading your posts, so thank you for getting the wkos done before me.
The numbers:
Beg of OS - 301
Today - 318
2x20' 315, 329 (you'd think I'd get more credit in the NP for the 329 wouldn't ya?
)
What I'm most pleased with was my consistency throughout each segment. I know there's a big difference between the two 20', but I wasn't planning on the test, so the first one wasn't test worthy, but I tried to make up for it on the second.
1st 20' in 5' segments. 312, 314, 315, 321
2' rest 83 watts!
I was planning on 4' and the first 2' I usually dog it pretty good. Nuff said
2nd 20' in 5' segments 323, 323, 327, 343
I'm pumped. Thanks for the support.
Dave
Feel like the only one in this group who isn't using Power...
I'm having some issues with my calf, so I'm going to wait til Fri (when I telework this week) to do the run test...
Got to my test this morning....5 measley watts, but I'm happy...was actually worried about the number going down ! The test..
15' wu according to protocol
20'-301w / 2' ez / 20' - 306w
42' - 300w on the nose....good news is wt is down 7 lbs since last test.
Congrats to all the good work being done out there JOS...you all rock.
While I'm nowhere near the "big boys" in the house (they are very intimidating), I'm feeling like I'm trending in the right direction. I have no doubt that I'll be exiting the OS around 200 watts (which is one of my goals).
Great work everyone, there are some monster improvements taking place in the JOS!
My tests will have to wait - strained calf in week 6 not getting better quick enough.....but I am swimmining a ton.....?!?
Straggler report: I did my FTP test this afternoon. I use the 5/10/20 protocol indoors, for several reasons. (1) with the VO2 max work coming up, I like to get a read on that for a baseline; (2) It's what I've always done indoors, so comparisons are easier and more valid; (3) I'm basically lazy, and want to get it over with quick. For those unfamiliar with this, it's 5 minutes all out, 10 minutes easy, then 20 minutes as hard as you can hold at a steady output. The 5' number I use for my VO2 max baseline; I use 95% of the 20' number for my new FTP.
Comparisons, adjusted for measurement differential between CompuTrainer (used in both tests) and PowerTap (used only in most recent test). The numbers are normalized to PowerTap levels. I passed the "gun to the head" test to confirm the effort; if Coach R or P had been there, I would have *asked* them to shoot me in the last 4 minutes.
Date: 12/23/10 >> 2/22/11
VO2: 207 245 13.5% increase
FTP: 179 199 11% increase (I'm gonna use 200 for my training FTP, a nice round number).
Last year, on 2/28, direct from the old power files, I was 243/203. I'm pretty sure with the full 20 week OS I've got planned, I can raise my FTP over last year's. It's a reasonable goal, anyway, to get a 15% increase from my untrained state of last fall. And, because I'm 5# less than last year, my w/kg is actually higher already, 3.04 compared to 2.98.
So, end of OS goals: FTP of 207, w/kg 3.16, VDOT of 49.x
Rest interval felt like it lasted 15 seconds, and then at it again. Serious conversation with myself required to keep going, as I knew very quickly I just didn't have it today. I somehow convinced myself to keep it up (thanks to Dave H for the story of last year's test!) , and rode out the second interval about 20 watts lower than the first. Not really a representative test, per se, but a good effort, and I'm glad to get one of those in for the first time in a week!
Guess I'm going into the VO2 phase on the same number I've been at, right at 230.
@Al - Your recovery continues to be inspiring. Thanks for the motivation
@Mike - Thanks for posting. It's much harder to post about a less than stellar test, but we all need to read it because it happens to everyone!
For all the folks going through the OS for the first time, it may seem like everyone is improving at a 10-20% clip, but some of us actually have setbacks mid OS, only to come back stronger on the next test. It's all about staying consistent with the training and if you hit a stumbling block, just reset and continue on.
'Enjoy' the last few FTP sets. VO2 work is on the horizon.
Dave
First 20'- 317
Second 20'...doink. I bailed after 10 mins, pulled up for about 60" then grinded it out for a 298 average.
So I can swag it at about 305 or I can retest. I've got a lot of data to refer to and I've done a lot of these tests and I think I will opt for the swag. This gives me about a 10 point bump and I live to fight another day. I know it's not too high and if it proves to be too low (I will know) then I will adjust it up another 5 points.
How does this happen?
First, I went out too hard at too low a gear. I also spent 5 minutes of my warm up at 100+%, forgetting that my outside numbers were easily 10 points higher than the trainer numbers. Second my nutrition has been sketchy lately.Third, I did 1:30 at .91 on Saturday outdoors, putting up some nice numbers for me, working uphill at low cadences, I did some extra climbing after that as I was with Margaret the Machine, she who will not be denied. Then I recovered by eating fries and custard and just having a sweet old time. Yesterday I opted for a run on the treadmill which was no epic but I haven't been running lately so I'm guessing it didn't help. That and lots of stress otherwise and so I'm just going to get off my own back for now. I'm disappointed and did not expect the bad session, but we're just getting warmed up.
Good work, JOS peeps.
Strong brother...I'm with you on managing cadence in these tests...too much "muscle" leads to breakdowns....sweetspot for me is about 95, that's where I end up in time trials by default.
Good work, all!
I did my FT this morning and got a 12 watt bump to 257. Totally abusmal performance as i went out WAY too hard and just failed the second 20'. But a bump is a bump.
John
Nice job guys! Random note: I really appreciate the honesty in da haus. It’s easy to post epic gains, but to know when it isn’t all roses makes us all feel a little more human. Now, what is this V02 work they speak of? Looking forward to changing it up and nailing the next test!
(Says the guy who just blew up.)
Starky- Indeed, a bump is a bump. And given the not so great test, that's an even better bump.
William- Thanks. I've been around 95 on the trainer and flat to rolling, then went to 75 on the hill. Mashed my way to into a shallow ditch. Will climb out shortly.
Tried to hold back a little for the first interval but that plan went to s*** in the last 10 minutes. Second interval was a little rough but definitely not as bad as my first test. I also bumped my average cadence for the test up from 70 rpm in week one to 86 today. Pretty proud of that part. Anyway, to the numbers...
First interval: Five Min nPower breakdown: 129, 133, 138, 141
Second interval: Five Min nPower breakdown: 140, 137, 135, 140
New FTP: 136
Great job everyone!! Your numbers are really inspiring.
Not being on the bike and then getting on and doing it AND seeing a nice jump up is huge, really. And riding to a higher cadence will be a game changer in the long run. You will not see a serious cyclist riding below 80 something unless climbing or doing a drill. The sustainable speed is in the higher cadence- same with running. That 85-90 groove or better is where it's at.
Well done.
Here are the numbers:
Original ftp on 1/4 - 167
ftp test 1nterval 1 - np-193, vi-1, inverval 2 - np-184, vi 1.01, whole test - np - 187,vi- 1.04
New ftp - 182 (I do my test going uphill - makes it easier not to slack off - Rich said to take off 5w from the np if you test uphill)
A little late to the party -- I started the January OS a week after everyone else. Just did my Week 8 FTP test. Up 2 watts from January 10. Not a very big improvement, but I negative split this one. Just have to stop missing the bike workouts because of work emergencies!