First Test is Monday! Are you ready???
Oh man, I know I am NOT! I haven't done any intervals over 8 minutes for many many many months! Monday is going to be a sufferfest for sure!
My plan is to just do the best I can and let the chips fall where they may. I'm pretty sure my FTP is gonna be disapointing at first- but that's OK- it will bounce back - or at least that's what I keep telling myself!!!
Enjoy this last weekend of "freedom" folks- 'cause the work starts on Monday!!!
0
Comments
I'm not looking forward to it but I am ready. I went through 6 weeks with the November group but never made it to the second test. I've been pretty inactive for the last few weeks trying to heal my leg. I actually got on the trainer today for the first time in a week. Did some work in the 85-100% zone. Just acclimating. I'm going to hit an actual FTP interval tomorrow.
You're going to do great, Nemo!
Oh- and before I forget to mention it. For those of you using PowerTaps- don't forget to zero your torque before you do the test! There's nothing worse than suffering through a 2x20 and then not being sure of the results because you didn't do the admin up front.
Here is a link to the Saris Video which shows you how to do it:
www.saris.com/t-cycleOpsFAQ.aspx#PTfaq14
I'm just about ready. Rested my knee for last few weeks> feels much better for most part. I also have not done any intervals, but as Nemo said Just do the best that I can. I'll be doing pool running for a bit longer. My knee is in a better place to handle cycling and be more consistent than i was in November
I also moved my Pain Cave to basement from Dining room. Putting final touches on it. The basement is not very high, so I have to position myself so when I sit up, I don't hit my head on the beams/ ceiling.
I'll be testing On tuesday rather than Monday
Good Luck everyone!
Gotta get the Chrissie poster up for motivation!!!
So is this where I admit it?
Hi! My name is Michele and I hate to test.
Am I ready? Yes. Since returning from vacation I have been on the bike doing 3x10, 2x12, etc. I don't think I have fallen far, but I want to try and get good data for future reference.
But riding 2x20 indoors is a drain on the soul. My last test was outdoors and I had a great time.
As for VDOT testing... well as I sit here watching the snow fall, and knowing it will be snowing for several days, I doubt I will test until next weekend. Such a relief to put it off a bit longer.
I'm gonna need all of you!
Yes, Gina. Got a signed posted from Chrissie last year at Columbia Tri. I was not bale to race, Met Chrissie. She was very encouraging
All these posts are encouraging in that it's nice knowing that I'm not alone in dreading the upcoming tests.
I never test as fast as I "think" I will; the hard truth unveiled.
Got pro bike fit by a NorCal guy yesterday who does the pro's, have new aerobar set-up (Zipp Vuka/Chicane), new PD Aero Razor Bottle System (one of theose aero water bottles) and the bike is tuned up. But am I ready? Not as ready as my bike is.
We shall see. Hopefully I can get Tom Glyn to pull me on on our normal testing area on Monday.
Matt, go easy. No need to have a rehab set back. Plenty of time to ramp that run/bike.
Bill, let's do this, baby! Do you remember "quack, quack?"
My plan is to do a local 5k for the vdot on Saturday and then I probably won't be able to do the bike until Tuesday. If the wind chills are what they say they are supposed to beon Saturday I will probably bag the 5k though
I started Nov. OS too, but tested outside so this will be my first test on a trainer. I am NOT looking forward to it. I haven't been on the bike for 3 weeks either
I haven't been on my bike since mid august and have put on like 5 pounds in 2 weeks of recovery from the marathon. I am dreading monday cause I know my FTP is going to be zero heheheh Add a new power meter and well there is nowhere to go but up I guess heheh
Should be a ball, sounds like we have a good group and Leigh is kicking ass with her group I really need to get going.
-Dave
Thanks Nemo... I've been down that road before. Be sure to charge those batteries too. I'm sure that Coach Rich would point out that the OS schedule says that we always have the option to test again later in the day
A second 2 x20 = More Work and Speed entering the Body... think of the misery of that insanity 
I'm pretty good at pacing the outside tests, but the Pain Cave is sooooo much harder. I'm going to start out with some loud classic rock and transition to pure Death Metal during the final 5 min. I always find that watching the peleton climbing in the Pyrenees reminds me that suffering is relative. Happy New Year, and good luck Jan OS Team!
Dan, I'm so glad someone is talking about the upcoming testing with positive words! Sorry for going all Dale Carnegie ("The Power of Positive Thinking") here, but I never use the words "pain" or "suffer" in conjunction with training or racing. I think and talk about how powerful I feel when getting near the finish, how the effort is helping me get outside myself, and get stronger. Now, granted, I've had a half century of practice at this, but I see no reason to dwell on a negative viewpoint when it's much more fun to feel good.
Bottom line, you'd be amazed how much just changing your language can change how you feel. You don't have to believe your words at first, but repetition can make a magical transformation.
More down to earth, there are studies which show that starting out the first four minutes or so of a time trial like this at a perceived effort level about 15% less than you think you should can result in a better overall result. The old "negative-split" always works best.
Good post Al! While I am not looking forward to the 2x20 itself, I am looking forward to working hard throughout the OS and making some gains!
Who did you go to?
I agree with Al 100%. Get your head space in the best place it can be. Turn the page from using/wasting energy hating it or obsessing on how much it's going to hurt. Set up your mental space and tell yourself exactly what you're going to do, and how it's going to go. Take that down to your cave, focus, pay attention to the details while you ride, head down, negative split it, do not go out too hard, do not blow up, get it done. RIDE IT SMART! Put the energy into the pedals, not what the numbers will/should be or how much it's going to hurt. We know it's hard. And, remember, if this is the first 20/20 in a while, the numbers are what they are. Work from there with confidence and a settled spirit. Once nice thing about working with EN, you know you're going to get better next time!
This is such a great group and so many of the IMWI peeps are here, I hope you don't mind me barging in!
Nemo--I forgot to add that those of you who have done those tests on multiple occasions, I think you'll find that when the time comes you'll--to coin a phrase--just do it. Yes, it's on your mind in advance, but you know what to do, you know how it feels, and you will draw on that experience . I have to say, the 20/20 tests have been a "non-issue" for me for a while. Yes, they hurt--it's wicked hard. Yes, I think about them days leading up to them. But I don't let them throw me for a loop anymore--as they did at one time. I bet you'll find the same.
Thanks, Al. I always enjoy your prose. And Linda . . . as always you are so uplifting!
OK, attitude change it is! Got my bike back from the LBS and took it out for an 83 minute ride expecting to be flat and just going to meandor the local route since I haven't done squat for 5 weeks with rolling hills and some long, steady grades. However, I got on and I immediately took off. Typical EN NorCal warmup = GO!
I pushed for the first 40' and then throttled back the last 43' cuz I didn't want to overdo it day 1. I am SO STOKED! I know my FTP and vDot will have fallen, but . . . BRING ON OS, baby!
Happened just like you noted, Linda . . . . head down and "just do it." The mojo is definitely rising!
Data below:
First 40':
Duration: 39:52
Work: 466 kJ
TSS: 50.4 (intensity factor 0.871)
Norm Power: 233
VI: 1.19
Distance: 13.494 mi
Min Max Avg
Power: 0 660 195 watts
Cadence 30 182 99 rpm
Speed: 2.2 38.5 20.7 mph
Pace 1:34 26:49 2:54 min/mi
Crank Torque: 0 1156 171 lb-in
Entire workout:
Duration: 1:23:57
Work: 969 kJ
TSS: 94 (intensity factor 0.819)
Norm Power: 219
VI: 1.14
Distance: 25.392 mi
Min Max Avg
Power: 0 660 192 watts
Cadence: 30 218 100 rpm
Speed: 2.2 38.5 18.4 mph
Pace 1:34 26:49 3:16 min/mi
Crank Torque: 0 1156 167 lb-in
I'm working tonight so I'm going to make a playlist for my FTP test. I'm typically a put the IPOD in shuffle and just push next if I don't like the tune. I'm thinking this will require some special ipod playlist-fu. I'm figuring I can squeak out an extra 2-3 watts w/ the right tunes.
Al: Thanks for reminding me about the power of positive thought. One clearly can't execute their best Ironman without that skill. Linda also makses a great point. Think of it as "mental fitness" that will respond to training just like the physical system. I, for one, am feeling a little out-of-shape mentally, particularly on the bike. Its funny how one week of the Holiday Run Challenge has me looking forward to pressing my physical limits in December. Its also important to emphasize the importance of the testing results in determining training levels. I want an accurate test. I'll need to be ready to approach the tests as a key aspect of my training. Bring every bit of mental fitness to "The Cave" on testing day..
As I barge in here again...
John, I never thought about phrasing what you describe as being "out of shape mentally." Wow, does that ever apply at times or what? When I think about all that is to come in the IM training, it's "getting in shape mentally" that's the missing piece for me. I don't have to be at that point yet, but it makes me feel better to have a name for what I'm feeling. Building that little by little again in the OS. Great point.
"Out of shape mentally" that's perfect. My mental six-pack is currently a Kegger! What a great way to capture the fact that part of this training is working on that mental piece as well as the physical piece!
Linda or anyone else, I can't seem toget there myself, but is there a way to get to the Mental Six Pack thread on 3.0? If so, pleasepost the link.
Thanks.
Coach P did a video about the mental 6 pack last year in one of his weekly updates. I never could find it again when I went back looking for it. That was the first time I'd heard the term.
Here is the old Forum thread: www.endurancenation.us/en_forums/showthread.php
I'll see if I can find the video Matt- those are always tougher to search, but I'll give it a shot later today.
I just took a screen shot of my playlist. I might have to add one. I won't add 13 gallons of gas to my vehicle I'm so superstitious.">