Yes the lap button, never used it before, okay will do that and also look for Garmin training center to set up the workout. Thanks. haven't read manual but here by my computer. if somebody does this before me, interested in "dummy" instructions.
school is out due to ice/snow so no bike test today for me, plus just got back from PT where with ankle weights did hip hikes, and the like to fatigue my legs!!! but for your entertainment, I made this video this morning and took some pics and has NOTHING to do with a bike test!! but this is what I did instead.
"Come On!" says Rudy! we had the whole trail to ourselves so I let him offleash and I ran 4 miles. "slog jog" is a term I refer to.. a run that IS faster than a walk, but recovering from my "long run" on Saturday and avoiding icy spots put me running in the frozen grass.
Wow that was hard, PT head unit seems to be broke there was no way that was only 42 minutes long. JK Hard stuff I'm up 20 watts since last year. RnP, had me doing "pre season" all December and there was some FTP work in there.
I am fortunate and do a lot of my riding with fellow EN'er Tom Glynn. He is in November OS but was in Florida for the past couple of weeks without his bike, but he did run. We both decided to wait until Wednesday to do our FT test and simply go out for an ABP ride today. I was calling it a SBP (Sometimes Be Pushing) ride. Was cold and foggy and a little breezy at times.
I assumed it would be 1:00 to 1:30 ride but when we came to a decision point to turn right to head home we would turn left - "Let's go just a little longer." I think we were feeding off each others intensity. We made the "little longer" decision a couple of times and ended up riding 2:45 (he was a little shorter cuz he beat me home). I cut Tom loose at 1:45, reeled him in to within 1/4 mile twice then let him go around the 2 hour mark.
Definitely overdistanced, but was a great ride until ~ 2:15 and then I just meandored home. Data is below. The IF is based on my last FT test on November 1st. I think I am more like 255 right now so the adjusted IF on current fitness would be ~ .83. I will take it!
Wow John- I'm jealous that you were able to get in such a nice ride mid-week (especially with the weather most of the rest of us are dealing with). Good luck with your test later this week! Your also lucky to have Tom to be your rabbit!
Wow John- I'm jealous that you were able to get in such a nice ride mid-week (especially with the weather most of the rest of us are dealing with). Good luck with your test later this week! Your also lucky to have Tom to be your rabbit!
Ya, definitely fortunate to live here, but we need some rain and a real winter or else we are gonna be in a horrendous drought. However, today with wind chill and fog on the bike it was in the low-to-mid 30's out there. So it wasn't all SoCal/Florida sunny and warm. It is now 2 hours later and my toes are finally getting feeling in them again. And I am starting to melt. Need a nap badly but ain't gonna happen.
Anyone doing the Beginner OS plan? I would love to see the run intervals/times for this week and next.
Thanks.
John baby! I have all the beginner OS answers right here for you. Last year's Intermediate OS plan shelled me so I've opted for success doing the Beginner option. I want to finish strong rather than strung out and on the ropes again.
This week the only run W/O is on Sunday: 4x1/2 mile(3)@z4.
Next week: Tuesday: short brick run, 20:00+3x30 sec strides. Wed:6x1/2 mile(3)2z4. Sunday: 3x1/2 mile(3)2z4, 1x1 mile@z4.
my bike test is this evening indoors. i have been preparing for a 5pm work meeting all day, so i did not test in the morning. it will be fun to test with heart rate for the first time. i still can't find my ergomo monitor and i am broke, so no powermeter until i can save up for something new.
ok, enough procrastinating and now back to meeting prep.
good luck to everyone with testing, especially the run later this week. don't hurt yourselves!
good job everybody and still waiting on Gilberto's test results and others!! where would that monitor be?? interesting. great way to start off the OS!!! way to go. smile.
Not too bad today! Finished with an FTP of 212 watts, only down 9 from early Nov just before IMAZ and starting 30 watts above where I started the last OS. Even better average power for the first interval was 213 and for the second was 216 so my pacing was pretty good through the whole thing for once. The raw numbers below.
I decided to get back on the saddle. Boy was it a little rough. FTP = 240. For the last few years, I have been using an Ergomo, and now locked onto my new Quark. ( it is really cool.) The only problem is that relative to each other they would appear to be off by a substantial amount. Oh well, no where to go but up. I guess I shouldn't have expected much after 5 months off
First time I have been on the bike since IMFL. Butt say hello to your old friend seat. This was my first time testing indoors. The power was down from 210 to 165. It is what it is. I can only go up from here.
@ Kevin - Awesome job! Steady and strong and nice VI! Great work!
@Bill ;- Yep, let's hit it my friend! Good call on stepping back on the Plan. But that means you can't whine now. "Quack quack!"
@Dan - 20 watt bump? Holy moley! WAY TO GO! Man, this is a big jump. Fabulous! Wanna shoot for 20 more 8 weeks from now? I bet you can do it. Seriously.
@Marrianne - Thanks for the vids. Looked like a great place to run.
@Jim - Mr. Consistency! Way to go. And to answer your question - I copy from WKO and paste in to Notepad in Windows, fix the spacing then copy and then paste into the post. Not sure how to do it any other way.
@Tom - First official EN FT test? Ya baby! Second official test in 8 weeks. :-) I think you will have a very nice bump then.
@Nathalie - Good work and good place to start the OS! You have the experience now you know what it takes to jump to the next level. You can do it and I can relate to the body weight! Let's strive to hit our targets together! I am game if you are!
@Mr. Boyle - Need I say anything? You always just get it done! Period. Nuff sed.
@Todd - You riseth from the ashes. Good job. Hope all is well with the family. Been a tough past couple of months for ya. As you know, I can relate. Glad Q4 2009 is gone! Though early Q3 rocked! 140.6 in late June in Idaho was a blast!
@Paul - You will get back to 210+ in no time. Good work!
Will be channeling all of you in 36 hours! Thanks for the mojo!
Well, they "should" be close- if you had a good test and didn't blow up. Just looking at the NP above from both 20 min intervals, it looks like you went you too hard on that first 20 and then couldn't push the watts in the second 20. Pretty normal for a first time test.
However, NP of 176 on a 2.5 hour ride would seem to indicate something else is going on. I'm assuming that 2.5 hour ride was outside. Did you test outside as well or were you on a trainer? There is a world of difference between watts you can push on a trainer vs watts you can push outside. Most folks experience lower FTP on the trainer - this is why it's important to test where you are going to be doing the majority of your training (and hence my own reasons for wanting to wait to test until I can get outside later this week).
Tell us a little more about your test (where you were, what kind of route, how it felt, etc).
Nemo- thanks for the input... The test was done indoors on my trainer. I'm going to chaulk it up to inexperience on the bike (I haven't ridden much in the last 2 years). And way too much running last week. I'll probably just repeat the test in 2 weeks after I do next Saturday's ride outside and compare the numbers. I've only had the power meter for a few weeks (and only 4 rides now), so I am still getting used to using it. At least its a good starting point and I can adjust in a couple weeks if needed.
I tried my threshold test and failed epicly. I'm just not back into this stuff enough to hold that level of effort yet. I'll try again later this week! I always seem to take two or three efforts to get this thing done right. Good workout though.
Doing FTP test as your first workout in 6 weeks is highly unadvisable - that sucked. Let me restate that in more positive JanOS terms...that was challenging. Can't wait for the 5K. I knew I was in trouble when my HR was >150 during the 3x2' warm-up phase.
The wires on my Powermeter-PC connector are frayed so I can't download anything until I get a new one but my test came out to ~250w. So I lost 35w in 6 weeks - ouch. Weighted myself for the first time last night too - I've added 10lbs in 6 weeks.
I gotta find my tri-mojo. Work has been taking all my focus lately.
That was just painful, when I looked down and I was only 10 minutes into the 1st set and I couldn't feel my legs, and my lungs were burning I knew I was in trouble. FTP is down 40 from my last test before IMFL. I expect some big gains in the first couple weeks since I have not been working out much since then.
Okay, got my test done last night. The 2 month layoff since IMFL has not been kind to me either. Did this indoors on my CT with the PT head unit in place for confirmation. FTP was 225, so down about 35 watts from just before the IM. Got on the scale this am and at 203lbs.. Sounds like the only place for me to go is up and down!! Next up-run test on weds.. Should be equally depressing.
Doing FTP test as your first workout in 6 weeks is highly unadvisable - that sucked. Let me restate that in more positive JanOS terms...that was challenging. Can't wait for the 5K.
Brian- this had me spewing coffee out my nose!!!!! Oh man, I can SOOOO relate!
Peter- I can't say this enough, please do NOT try to make assumptions about your indoor FTP based on an outdoor ride (or vice versa). Nearly everyone experiences lower watts (some more significantly than others) on the indoor trainer. The fact that you faded in the second 20 min leads me to beleive you were probably over-reaching the watts on the first 20 minutes based on your best guess/ expectations of what your FTP would be from that outdoor ride.
You probably don't need to re-test in 2 weeks. Just follow the plan based on the test results you have in hand right now and retest when the plan says.
5k this morning at a track near (Cupertino, Ca) my house: Duration: 23:17 rTSS: 42.2 (1.003) Norm Graded Pace: 7:29 Pa:HR: 4.3% Distance: 3.098 Heart Rate: Min 130 Max 184 Avg 177
I might knock out the FTP test later this week if I get consistent data from my Ergomo this evening. I recently re-installed it and the offset is still settling in. I may also jump in a local 10k this weekend to grab an initial vDOT. We'll see what the week brings. Regardless, I'm back to consistent training so things will start moving in the right direction.
tried indoor bike test with borrowed HR monitor, F4 from polar. felt like i was going hard, but heart rate read 72!
i checked my radial pulse and it was over 160. so,with no technology working, i just ended up doing a trainer session for 45minutes of work (15min warm up). avg HR was 68 according to the HR monitor, but that was wrong. i'll try to find a working HR monitor to retry the test before the weekend.
since i am no computer whiz like multi media maven marianne, here's the animated version of my test attempt:
i promise to get my act together soon. at least give me credit for the alliteration i managed to sneak in the message!
Great job everybody, an FTP tests hurts if you push 150 watts or 350 watts....if you are doing it right. I can't wait to see the vDots roll in tomorrow, lets all freakin' fly....or run without going anywhere which is what I'll be doing.
okay so yesterday it snowed, and then kids were out of school... so today comes?? and no internet and no car temp gauge so I set off on tri bike with a bit of time..sun was out but I didn't exactly know the temp , I have now gone to the next level.....of riding in the cold.(the below 32)
1. coudn't figure out how to get Garmin 310XT to "bike setting" and still don't know how but time was ticking so just started anyways with it on run, and yes I hit the lap button but that didn't show up either according to Garmin connect!
2. HR monitor that I was wearing didn't register according to Garmin connect. I think with 4 layers on top, it just doesn't work.!!
3. it was 31 degrees outside and not sure about "feels like" temp, but I needed two pair of tights and the walmart hunting "foot warmers" on, as from my waist up I was fine except for a few frozen fingers and a numb forehead but my legs and feet were frozen, so I got in the warm up of 7 miles and then said "me thinking I will try this later with more leggings on" Now I know why they sell those $$ gore, waterproof big tights things!! I am still cold.... and in fact I have walked/ran with dog this morning getting him to heel and the ground was frosty,, and then went swimming today (ssshhhhh, dont' tell 500 yard TT = 10') and there was no hot water left in the shower! with one gal yelling to me "try the shower in the middle!" nada. so I have been cold most of the day and drinking hot tea now!! and it is only 5 January! m
no homemade videos for today but okay I was supposed to be looking at Takaguchi swim videos and instead found Mr Bean swimming!! and I love Mr. Bean ....and note that his diving is sorta like mine!! except I never get the nerve to climb up the ladder!
Marianne keep up the posts. Thats a great run venue you and the hound have there!
I did my 5k run tonight after work and came in at 21:00 even. Which gives me a vdot of 47 down 3 from my peak before B2B so with my weight gain and inactivity probably a good result. Will do my Thursday trainer session on Wed Morning. I am staying a day ahead because I am on Call on Sat and have no idea what that might bring.
For Motivation I registered for some spring Tris todays (Sprints and Internationals) starting in March to give me some goals for training. My real A race wont be till a HIM in Sept.
Comments
Nice work everyone! Thanks for paving the way!
Yes the lap button, never used it before, okay will do that and also look for Garmin training center to set up the workout. Thanks. haven't read manual but here by my computer. if somebody does this before me, interested in "dummy" instructions.
school is out due to ice/snow so no bike test today for me, plus just got back from PT where with ankle weights did hip hikes, and the like to fatigue my legs!!! but for your entertainment, I made this video this morning and took some pics and has NOTHING to do with a bike test!! but this is what I did instead.
Driving to my Run:
the Beginning of the Run:
"Come On!" says Rudy! we had the whole trail to ourselves so I let him offleash and I ran 4 miles. "slog jog" is a term I refer to.. a run that IS faster than a walk, but recovering from my "long run" on Saturday and avoiding icy spots put me running in the frozen grass.
FTP Test:
Duration: 42:03
Work: 726 kJ
TSS: 80.7 (intensity factor 1.073)
Norm Power: 290
VI: 1.01
Pw:HR: n/a
Pa:HR: n/a
Distance: 20.099 mi
Min Max Avg
Power: 0 407 288 watts
Cadence: 54 153 94 rpm
Speed: 22.9 33.7 28.6 mph
Pace 1:47 2:37 2:06 min/mi
Crank Torque: 0 414 261 lb-in
I am fortunate and do a lot of my riding with fellow EN'er Tom Glynn. He is in November OS but was in Florida for the past couple of weeks without his bike, but he did run. We both decided to wait until Wednesday to do our FT test and simply go out for an ABP ride today. I was calling it a SBP (Sometimes Be Pushing) ride.
Was cold and foggy and a little breezy at times.
I assumed it would be 1:00 to 1:30 ride but when we came to a decision point to turn right to head home we would turn left - "Let's go just a little longer." I think we were feeding off each others intensity. We made the "little longer" decision a couple of times and ended up riding 2:45 (he was a little shorter cuz he beat me home). I cut Tom loose at 1:45, reeled him in to within 1/4 mile twice then let him go around the 2 hour mark.
Definitely overdistanced, but was a great ride until ~ 2:15 and then I just meandored home. Data is below. The IF is based on my last FT test on November 1st. I think I am more like 255 right now so the adjusted IF on current fitness would be ~ .83. I will take it!
Duration: 2:44:16
Work: 1857 kJ
TSS: 168 (intensity factor 0.783)
Norm Power: 209
VI: 1.11
Distance: 47.428 mi
Min Max Avg
Power: 0 604 188 watts
Cadence: 30 218 101 rpm
Speed: 2.2 34.8 17.5 mph
Pace 1:43 26:49 3:26 min/mi
Crank Torque: 0 1293 162 lb-in
Starting the OS 20 watts up is a very nice place to be! Nice work!
Matt
John baby! I have all the beginner OS answers right here for you. Last year's Intermediate OS plan shelled me so I've opted for success doing the Beginner option. I want to finish strong rather than strung out and on the ropes again.
This week the only run W/O is on Sunday: 4x1/2 mile(3)@z4.
Next week: Tuesday: short brick run, 20:00+3x30 sec strides. Wed:6x1/2 mile(3)2z4. Sunday: 3x1/2 mile(3)2z4, 1x1 mile@z4.
Easy peasy, right? Lets hit it!
my bike test is this evening indoors. i have been preparing for a 5pm work meeting all day, so i did not test in the morning. it will be fun to test with heart rate for the first time. i still can't find my ergomo monitor and i am broke, so no powermeter until i can save up for something new.
ok, enough procrastinating and now back to meeting prep.
good luck to everyone with testing, especially the run later this week. don't hurt yourselves!
g
Not too bad today! Finished with an FTP of 212 watts, only down 9 from early Nov just before IMAZ and starting 30 watts above where I started the last OS. Even better average power for the first interval was 213 and for the second was 216 so my pacing was pretty good through the whole thing for once. The raw numbers below.
FTP Test Range:
Duration: 41:59
Work: 531 kJ
TSS: 70.2 (intensity factor 1.001)
Norm Power: 212
VI: 1.01
Pw:HR: 3.91%
Pa:HR: 5.33%
Distance: 15.871 mi
Elevation Gain: 10 ft
Elevation Loss: 0 ft
Grade: 0.0 % (10 ft)
Min Max Avg
Power: 95 290 211 watts
Heart Rate: 121 166 155 bpm
Cadence: 74 103 91 rpm
Speed: 18.3 126.5 22.6 mph
Pace 0:28 3:17 2:39 min/mi
Altitude: 938 951 944 ft
Crank Torque: 105 268 196 lb-in
Temperature: 69.8 71.6 70.1 Fahrenheit
I decided to get back on the saddle. Boy was it a little rough. FTP = 240. For the last few years, I have been using an Ergomo, and now locked onto my new Quark. ( it is really cool.) The only problem is that relative to each other they would appear to be off by a substantial amount. Oh well, no where to go but up. I guess I shouldn't have expected much after 5 months off
Todd
@ Kevin - Awesome job! Steady and strong and nice VI! Great work!
@Bill ;- Yep, let's hit it my friend! Good call on stepping back on the Plan. But that means you can't whine now.
"Quack quack!"
@Dan - 20 watt bump? Holy moley! WAY TO GO! Man, this is a big jump. Fabulous! Wanna shoot for 20 more 8 weeks from now?
I bet you can do it. Seriously.
@Marrianne - Thanks for the vids. Looked like a great place to run.
@Jim - Mr. Consistency! Way to go. And to answer your question - I copy from WKO and paste in to Notepad in Windows, fix the spacing then copy and then paste into the post. Not sure how to do it any other way.
@Tom - First official EN FT test? Ya baby! Second official test in 8 weeks. :-) I think you will have a very nice bump then.
@Nathalie - Good work and good place to start the OS! You have the experience now you know what it takes to jump to the next level. You can do it and I can relate to the body weight! Let's strive to hit our targets together! I am game if you are!
@Mr. Boyle - Need I say anything? You always just get it done! Period. Nuff sed.
@Todd - You riseth from the ashes. Good job. Hope all is well with the family. Been a tough past couple of months for ya. As you know, I can relate. Glad Q4 2009 is gone! Though early Q3 rocked! 140.6 in late June in Idaho was a blast!
@Paul - You will get back to 210+ in no time. Good work!
Will be channeling all of you in 36 hours! Thanks for the mojo!
Nemo- thanks for the input... The test was done indoors on my trainer. I'm going to chaulk it up to inexperience on the bike (I haven't ridden much in the last 2 years). And way too much running last week. I'll probably just repeat the test in 2 weeks after I do next Saturday's ride outside and compare the numbers. I've only had the power meter for a few weeks (and only 4 rides now), so I am still getting used to using it. At least its a good starting point and I can adjust in a couple weeks if needed.
Doing FTP test as your first workout in 6 weeks is highly unadvisable - that sucked. Let me restate that in more positive JanOS terms...that was challenging. Can't wait for the 5K. I knew I was in trouble when my HR was >150 during the 3x2' warm-up phase.
The wires on my Powermeter-PC connector are frayed so I can't download anything until I get a new one but my test came out to ~250w. So I lost 35w in 6 weeks - ouch. Weighted myself for the first time last night too - I've added 10lbs in 6 weeks.
I gotta find my tri-mojo. Work has been taking all my focus lately.
That was just painful, when I looked down and I was only 10 minutes into the 1st set and I couldn't feel my legs, and my lungs were burning I knew I was in trouble. FTP is down 40 from my last test before IMFL. I expect some big gains in the first couple weeks since I have not been working out much since then.
@ John: I'm game. Let's do it. Let's hit these goals !
Got it done this morning. Very happy! I ended the OS last year at 222 and tested 215 in November.
Duration: 42:00
Work: 567 kJ
TSS: 70.5 (intensity factor 1.039)
Norm Power: 229
VI: 1.02
Pw:HR: 4.01%
Pa:HR: 2.22%
Distance: 13.277 mi
Min Max Avg
Power: 0 351 225 watts
Heart Rate: 149 196 181 bpm
Cadence: 31 105 90 rpm
Speed: 6.2 22.8 19.0 mph
Pace 2:38 9:39 3:10 min/mi
Hub Torque: 0 132 78 lb-in
Crank Torque: 0 405 211 lb-in
Brian- this had me spewing coffee out my nose!!!!! Oh man, I can SOOOO relate!
Peter- I can't say this enough, please do NOT try to make assumptions about your indoor FTP based on an outdoor ride (or vice versa). Nearly everyone experiences lower watts (some more significantly than others) on the indoor trainer. The fact that you faded in the second 20 min leads me to beleive you were probably over-reaching the watts on the first 20 minutes based on your best guess/ expectations of what your FTP would be from that outdoor ride.
You probably don't need to re-test in 2 weeks. Just follow the plan based on the test results you have in hand right now and retest when the plan says.
5k this morning at a track near (Cupertino, Ca) my house:
Duration: 23:17
rTSS: 42.2 (1.003)
Norm Graded Pace: 7:29
Pa:HR: 4.3%
Distance: 3.098
Heart Rate: Min 130 Max 184 Avg 177
tried indoor bike test with borrowed HR monitor, F4 from polar. felt like i was going hard, but heart rate read 72!
i checked my radial pulse and it was over 160. so,with no technology working, i just ended up doing a trainer session for 45minutes of work (15min warm up). avg HR was 68 according to the HR monitor, but that was wrong. i'll try to find a working HR monitor to retry the test before the weekend.
since i am no computer whiz like multi media maven marianne, here's the animated version of my test attempt:
i promise to get my act together soon. at least give me credit for the alliteration i managed to sneak in the message!
G.
the "challenge"
a.k.a. The Bike Test. 
okay so yesterday it snowed, and then kids were out of school... so today comes?? and no internet and no car temp gauge so I set off on tri bike with a bit of time..sun was out but I didn't exactly know the temp
, I have now gone to the next level.....of riding in the cold.(the below 32)
1. coudn't figure out how to get Garmin 310XT to "bike setting" and still don't know how but time was ticking so just started anyways with it on run, and yes I hit the lap button but that didn't show up either according to Garmin connect!
2. HR monitor that I was wearing didn't register according to Garmin connect.
I think with 4 layers on top, it just doesn't work.!!
3. it was 31 degrees outside and not sure about "feels like" temp, but I needed two pair of tights and the walmart hunting "foot warmers" on, as from my waist up I was fine except for a few frozen fingers and a numb forehead but my legs and feet were frozen, so I got in the warm up of 7 miles and then said "me thinking I will try this later with more leggings on"
Now I know why they sell those $$ gore, waterproof big tights things!! I am still cold.... and in fact I have walked/ran with dog this morning getting him to heel and the ground was frosty,, and then went swimming today (ssshhhhh, dont' tell 
500 yard TT = 10') and there was no hot water left in the shower! with one gal yelling to me "try the shower in the middle!" nada. so I have been cold most of the day and drinking hot tea now!! and it is only 5 January! 
m
no homemade videos for today but okay I was supposed to be looking at Takaguchi swim videos and instead found Mr Bean swimming!! and I love Mr. Bean ....and note that his diving is sorta like mine!! except I never get the nerve to climb up the ladder!
so for your entertainment today!
Lots of good solid tests results so far. !!
Marianne keep up the posts. Thats a great run venue you and the hound have there!
I did my 5k run tonight after work and came in at 21:00 even. Which gives me a vdot of 47 down 3 from my peak before B2B so with my weight gain and inactivity probably a good result. Will do my Thursday trainer session on Wed Morning. I am staying a day ahead because I am on Call on Sat and have no idea what that might bring.
For Motivation I registered for some spring Tris todays (Sprints and Internationals) starting in March to give me some goals for training. My real A race wont be till a HIM in Sept.
Keep up the MOJO!