OK...confession time. I did get RnP tatooed on my front hip but it's hidden by my briefs. I was going to do the lowback but a guy has to have some standards
Dave - thanks for the encouragement. Still, the numbers are like a cold bucket of water in the face. But, i guess that's the beauty of the test and the plan itself.
Chasing Chris G (Its really G. Chris, BTW) and the idea that maybe i can catch him someday, is what gets me out of bed at 5AM (that, and IMLP). Thing is, while i may be getting faster and stronger so is he. In a big way. Funny how that works.
Previous FTP @ week 1: 231 watts FTP from Vo2/FTP test week 7: 254 watts FTP from week 8 test: 254 watts
So looks like 254 is it. Was hoping for a bit better, but it is what it is. Still, an improvement of 10% over 8 weeks, so can't be too disappointed with that. On to the run test on boxing day.
Duration: 42:02 Work: 628 kJ TSS: 84.8 (intensity factor 1.1) Norm Power: 254 VI: 1.02 Pw:HR: n/a Pa:HR: n/a Distance: 14.677 mi Elevation Gain: 356 ft Elevation Loss: 10 ft Grade: 0.4 % (346 ft) Min Max Avg Power: 0 391 249 watts Cadence: 12 108 88 rpm Speed: 0 23.4 21.0 mph Pace 2:34 0:00 2:52 min/mi Altitude: 41 387 145 ft Crank Torque: 0 1239 238 lb-in
First off Merry Christmas and THANK YOU to everyone for your support over the last week and even more so for your encouragement. I've watched everyone crush their tests over the last few weeks and it was very motivating.
On Tuesday night I was cleared to start riding the bike again and I can ease back into running starting next week asumming my foot pain continues to get better. Yesterday I did a very easy 30 minute spin just to test things out, since it went well and I had zero pain or discomfort I decide I would get a little workout in today.
I did an easy 15 minute spin and then decided to kick it up to my FTP and see how long I could hold it. About 12 minutes in it started to get a little tough but I still felt strong so I held out for the full 20 min and decided to make it an FTP test. 5 minutes into the second interval my lungs and legs were hurting and I almost gave up but I decided to push through...
The week off didn't help me weight and I'm 3 pounds up (11 over my race weight) which didn't help my w/kg, but my legs were well rested and I earned a 14 watt increase in my FTP! Needless to say I am thrilled that my foot handled the workout with no pain at all and I had a 14 watt gain and am at 4.1 w/kg!
I'm now within 10 watts of my highest FTP ever and that was outside ... but I have a little body comp work to do to get my w/kg back to where it needs to be.
Computrainer Numbers:
1st 20 min:
Duration: 20:02
Work: 324 kJ
TSS: 31.5 (intensity factor 1.077)
Norm Power: 270
VI: 1
Pw:HR: 17.51%
Pa:HR: 17.4%
Distance: 7.771 mi
Min Max Avg
Power: 163 364 270 watts
Heart Rate: 45 75 59 bpm
Speed: 14.8 24.2 23.3 mph
Pace 2:29 4:03 2:35 min/mi
2nd 20 min:
Duration: 20:14
Work: 324 kJ
TSS: 31.3 (intensity factor 1.066)
Norm Power: 268
VI: 1
Pw:HR: 100%
Pa:HR: 100%
Distance: 7.84 mi
Min Max Avg
Power: 80 386 267 watts
Heart Rate: 43 70 50 bpm
Speed: 17.3 24.9 23.2 mph
Pace 2:24 3:28 2:35 min/mi
FTT:
Duration: 42:03
Work: 666 kJ
TSS: 64.5 (intensity factor 1.062)
Norm Power: 267
VI: 1.01
Pw:HR: -16.46%
Pa:HR: -16.62%
Distance: 16.2 mi
Min Max Avg
Power: 94 386 264 watts
Heart Rate: 43 75 55 bpm
Speed: 18.5 24.9 23.1 mph
Pace 2:24 3:14 2:36 min/mi
And for the data geeks, here are the numbers from the Cinqo/Edge 500, one again very very close to the computrainer:
Awesome Job Matt. Way to smack it down. Once again you always motivate.
Nice bump and good to see you are on the way back to normal training. I know that can really mess with the head.
Now ENJOY the new workouts at the new numbers. Just did my 2X20 (4") today and it sucks with the new pr ftp inside.
Thanks Trent! You and CoachP breaking 4 w/kg got me motivated. I'm not looking forward to the next week or two with the new FTP... but if it doesn't kill us it will make us stronger!
Better late then never on the post. So this year I really seem to have gotten off to a slow start. My first FTP in Nov. was 204w and I felt my fitness was way behind last year. I have been working at it the last month and ye ha I increased my FTP to 225w. A solid 10% increase. Best part is last years Dec test I was at 230w so I feel I am getting on track. Now I just need next months gain to beat last year. Yes work works!!!!!
Retested today after last weeks 295w test and confirmed it....guess that's the number for now.... Hope everyone had a great Christmas, training hard for a few days, eat drink and be merry for a few, then its all work from there...
Awesome work dominating the FTP tests, everyone! Being in this November OS group is so motivating. I've never worked so hard and had so much fun doing it over the fall and winter months. Even though I mostly train solo it always feels like I'm on an inspirational virtual group ride/run with this team. If I'm ever feeling low or feeling the temptation to stay in bed on a cold, dark morning I think of all the posts and everyone out there working their tails off and it gets me going every time.
Not sure if everyone saw my post to the General Training forum but I had an issue with my Powertap last week which has lead me to believe the FT number I thought I was working at through the first 8 weeks was quite possibly inaccurate and higher than it should have been. Definitely a blow to my mojo. I haven't completely given up the possibility of there being a calibration issue with the unit but if it turns out that my "true" numbers really are lower than I thought they were I've decided I'm going to "get angry" and try to turn that into fuel to make me work harder to get back to the higher "false" numbers I thought I was at.
Either way I know my riding and running fitness has improved from week 1 to week 8 so I can't complain too much. But just as I thought I had reached my elusive goal of 300...
Comments
Greg,
OK...confession time. I did get RnP tatooed on my front hip but it's hidden by my briefs. I was going to do the lowback but a guy has to have some standards
Merry Christmas, Happy Holidays To all.
Vince
Dave - thanks for the encouragement. Still, the numbers are like a cold bucket of water in the face.
But, i guess that's the beauty of the test and the plan itself.
Chasing Chris G (Its really G. Chris, BTW) and the idea that maybe i can catch him someday, is what gets me out of bed at 5AM (that, and IMLP). Thing is, while i may be getting faster and stronger so is he. In a big way. Funny how that works.
Previous FTP @ week 1: 231 watts
FTP from Vo2/FTP test week 7: 254 watts
FTP from week 8 test: 254 watts
So looks like 254 is it. Was hoping for a bit better, but it is what it is. Still, an improvement of 10% over 8 weeks, so can't be too disappointed with that. On to the run test on boxing day.
Duration: 42:02
Work: 628 kJ
TSS: 84.8 (intensity factor 1.1)
Norm Power: 254
VI: 1.02
Pw:HR: n/a
Pa:HR: n/a
Distance: 14.677 mi
Elevation Gain: 356 ft
Elevation Loss: 10 ft
Grade: 0.4 % (346 ft)
Min Max Avg
Power: 0 391 249 watts
Cadence: 12 108 88 rpm
Speed: 0 23.4 21.0 mph
Pace 2:34 0:00 2:52 min/mi
Altitude: 41 387 145 ft
Crank Torque: 0 1239 238 lb-in
Mike.
First off Merry Christmas and THANK YOU to everyone for your support over the last week and even more so for your encouragement. I've watched everyone crush their tests over the last few weeks and it was very motivating.
On Tuesday night I was cleared to start riding the bike again and I can ease back into running starting next week asumming my foot pain continues to get better. Yesterday I did a very easy 30 minute spin just to test things out, since it went well and I had zero pain or discomfort I decide I would get a little workout in today.
I did an easy 15 minute spin and then decided to kick it up to my FTP and see how long I could hold it. About 12 minutes in it started to get a little tough but I still felt strong so I held out for the full 20 min and decided to make it an FTP test. 5 minutes into the second interval my lungs and legs were hurting and I almost gave up but I decided to push through...
The week off didn't help me weight and I'm 3 pounds up (11 over my race weight) which didn't help my w/kg, but my legs were well rested and I earned a 14 watt increase in my FTP! Needless to say I am thrilled that my foot handled the workout with no pain at all and I had a 14 watt gain and am at 4.1 w/kg!
I'm now within 10 watts of my highest FTP ever and that was outside ... but I have a little body comp work to do to get my w/kg back to where it needs to be.
Computrainer Numbers:
1st 20 min:
Duration: 20:02
Work: 324 kJ
TSS: 31.5 (intensity factor 1.077)
Norm Power: 270
VI: 1
Pw:HR: 17.51%
Pa:HR: 17.4%
Distance: 7.771 mi
Min Max Avg
Power: 163 364 270 watts
Heart Rate: 45 75 59 bpm
Speed: 14.8 24.2 23.3 mph
Pace 2:29 4:03 2:35 min/mi
2nd 20 min:
Duration: 20:14
Work: 324 kJ
TSS: 31.3 (intensity factor 1.066)
Norm Power: 268
VI: 1
Pw:HR: 100%
Pa:HR: 100%
Distance: 7.84 mi
Min Max Avg
Power: 80 386 267 watts
Heart Rate: 43 70 50 bpm
Speed: 17.3 24.9 23.2 mph
Pace 2:24 3:28 2:35 min/mi
FTT:
Duration: 42:03
Work: 666 kJ
TSS: 64.5 (intensity factor 1.062)
Norm Power: 267
VI: 1.01
Pw:HR: -16.46%
Pa:HR: -16.62%
Distance: 16.2 mi
Min Max Avg
Power: 94 386 264 watts
Heart Rate: 43 75 55 bpm
Speed: 18.5 24.9 23.1 mph
Pace 2:24 3:14 2:36 min/mi
And for the data geeks, here are the numbers from the Cinqo/Edge 500, one again very very close to the computrainer:
1st 20min - EDGE:
Duration: 20:01
Work: 323 kJ
TSS: 37.6 (intensity factor 1.075)
Norm Power: 270
VI: 1
Pw:HR: 3.04%
Pa:HR: n/a
Distance: 0 ft
Elevation Gain: 0 ft
Elevation Loss: 0 ft
Min Max Avg
Power: 65 425 269 watts
Heart Rate: 121 192 188 bpm
Cadence: 43 115 105 rpm
Altitude: 828 828 828 ft
Crank Torque: 72 333 217 lb-in
2nd 20 min - EDGE:
Duration: 20:01
Work: 319 kJ
TSS: 37.4 (intensity factor 1.059)
Norm Power: 266
VI: 1
Pw:HR: 0.99%
Pa:HR: n/a
Distance: 0 ft
Elevation Gain: 10 ft
Elevation Loss: 0 ft
Min Max Avg
Power: 53 413 266 watts
Heart Rate: 178 196 191 bpm
Cadence: 42 110 103 rpm
Altitude: 835 848 837 ft
Crank Torque: 86 343 218 lb-in
FTT - EDGE:
Duration: 42:01
Work: 662 kJ
TSS: 77.3 (intensity factor 1.057)
Norm Power: 265
VI: 1.01
Pw:HR: 2.4%
Pa:HR: n/a
Distance: 0 ft
Elevation Gain: 20 ft
Elevation Loss: 0 ft
Min Max Avg
Power: 31 425 263 watts
Heart Rate: 121 196 189 bpm
Cadence: 42 115 104 rpm
Altitude: 828 848 833 ft
Crank Torque: 27 343 213 lb-in
Awesome Job Matt. Way to smack it down. Once again you always motivate.
Nice bump and good to see you are on the way back to normal training. I know that can really mess with the head.
Now ENJOY the new workouts at the new numbers. Just did my 2X20 (4") today and it sucks with the new pr ftp inside.
Thanks Trent! You and CoachP breaking 4 w/kg got me motivated. I'm not looking forward to the next week or two with the new FTP... but if it doesn't kill us it will make us stronger!
Better late then never on the post. So this year I really seem to have gotten off to a slow start. My first FTP in Nov. was 204w and I felt my fitness was way behind last year. I have been working at it the last month and ye ha I increased my FTP to 225w. A solid 10% increase. Best part is last years Dec test I was at 230w so I feel I am getting on track. Now I just need next months gain to beat last year. Yes work works!!!!!
Hope everyone had a great Christmas, training hard for a few days, eat drink and be merry for a few, then its all work from there...
Awesome work dominating the FTP tests, everyone!
Being in this November OS group is so motivating. I've never worked so hard and had so much fun doing it over the fall and winter months. Even though I mostly train solo it always feels like I'm on an inspirational virtual group ride/run with this team. If I'm ever feeling low or feeling the temptation to stay in bed on a cold, dark morning I think of all the posts and everyone out there working their tails off and it gets me going every time.
Not sure if everyone saw my post to the General Training forum but I had an issue with my Powertap last week which has lead me to believe the FT number I thought I was working at through the first 8 weeks was quite possibly inaccurate and higher than it should have been. Definitely a blow to my mojo. I haven't completely given up the possibility of there being a calibration issue with the unit but if it turns out that my "true" numbers really are lower than I thought they were I've decided I'm going to "get angry"
and try to turn that into fuel to make me work harder to get back to the higher "false" numbers I thought I was at.
Either way I know my riding and running fitness has improved from week 1 to week 8 so I can't complain too much. But just as I thought I had reached my elusive goal of 300...
Onward!
-Chris
Old FTP: 260 watts
New FTP: 275 watts!!!
Happy New Year everyone!