First test of the January OS - forgot to zero out the PT so I think it explains differences btwn PT and CT
PT Duration 42:02 Work 446kj TSS 55.2 (0.888) Norm Power 178 VH:1 Power 62 298 177 Cadence 52 201 99 Torque - 406 155
Computrainer Ave Watts 195 Max Watts 250 Ave HR 172 Max HR 189
Since the CT is easier to read the numbers, wasn't sure if I should ride by CT #'s or get used to looking down at PT during a ride, looking for suggestions.
Also, was considering uploading my file for people to review...does anyone do that and is it worth while?
UGH! I think the OS God's just don't want me to have any fun this OS season. First, I was on fire with my run and my bike leading up to November OS and then, BAM, my older brother dies 1 week before November OS starts which just screwed me up to the point I bailed on OS. Now a cold is setting into my body. A little achy, sore throat and runny nose. I haven't been sick for well over a year!
Will make a game day call in the AM on whether to do the FT test or not.
John, Hope your feeling better. Take care of your body dont wear yourself down and get yourself really sick. Sorry to hear about your brother. I lost my father in the fall too and I know I haven't recovered from that yet. I imagine losing a brother is even tougher.
Scott, if I uploaded Mr Bean, surely you can upload your file and it sounds like John might have some extra time on his hands!!! due to illness!... we have some great data geeks in Da Haus but also a Power/Pace forum and some great Power Clinics.... FYI and also podcasts and the like if you haven't checked all of that out!! I don't have a PM but many do!
Chad, get out in that 30 degree weather for the VDOT, I just got in from 19 degrees in the dark!!! a little smacktalk should help motivate you! besides running fast will heat you up, recommend some warm up clothing to peel off for the actual 5k. Yes I love Mr Bean and today will look to see if he rides a bike! my mother is british so I love that understated humor,
John, sorry you are sick, don't get discouraged.
Friday supposed to be 10 degrees early in the morning!
at my request, my husband found me "shirt pocket size" Bible for Christmas (love the small size for running and car), just the New Testament though and this morning, this verse while looking at the bridge .... popped out from Matthew "The Beatitudes", "Blessed are those who mourn, for they will be comforted." m
Did by vDot test today, I'm skeptical of my results as well as a little torn. Treadmill was set to an incline of 1.0, I think I benefited from the even pacing of the treadmill which I started at 10 mph for the first mile then kicked it up every 1:20 to 10.4 mph which I was able to hold. I don't think I can replicate this fast of a test outside on the road where I live there is hills and wind, maybe on a track on a calm day I could do this. Ideas anyone?
Dan- are you going to be doing most of your training outside or on the treadmill? Unfortunately what you experienced is one of the downfalls to testing on a treadmill. And if you don't always get the SAME treadmill at your local gym, this is equally problamatic.
When was the last time you tested (or raced) outside and what kinda results did you have there?
now I am being very serious here : I checked weather and it is 31 with cloud cover and I am in bike clothes so for a little laugh, I really did find Mr Bean on a bike! sorry couldn't embed it. so here is the link! have figured out "bike setting" but not getting HR to work but heading out anyways!!
now I am being very serious here : I checked weather and it is 31 with cloud cover and I am in bike clothes so for a little laugh, I really did find Mr Bean on a bike! sorry couldn't embed it. so here is the link! have figured out "bike setting" but not getting HR to work but heading out anyways!!
35 degress here right now in NorCal on my patio, getting ready to layer up and have Tom Glynn be the white jeep for me. FT test here I come! Sick or not!
Thanks for the vid. Made me smile. Will try and remember it about 34' into the test. Or maybe I will simply be trying not to hurl. We shall see.
@ Steve Gordon- no harm in uploading your file to a new thread in power and pace forum or here to let all of the WSM look it over and provide feedback.
@Dan- If you will be running on treadmill for the forseeable future, then it's as good as it gets for now. If you will be doing the intervals outside but wanted to test indoors, it's not worth it. Terrain affects your run, period. I am holding off on VDOT test until the weekend when I can run my usual 5k route safely. There are hills here, not Colordao mountains, but up and down enough that my pace is affected. Over the course of the test, it all evens out and I don't worry about it. For my interval workouts- if they are short, then I head to the area where I have consistent flat. Any interval over 1/2 mile, I start when ready regardless of the terrain, it will all even out. Meaning if it has slightly more down hill, I don't get excited about being fast and if it is slightly uphill, I don't kick myself for missing the interval by 10 or 20 seconds.
Over the course of last OS, I improved my VDOT by 15% (IIRC). I expect to improve this year, but not as much. If I looked for flat only, I'd be driving far.
Oh Marianne- 19 degrees and dark in Arkansas! It was 19 degrees and dark in Masachusetts when I set out today! Unbelieveable! Hope your area warms up soon, but I heard today that this may be the worst winter in 20-25 years.
Just completed my vdot test 31:36 so at 28.9 vdot. Not impressive by any standards but its a place to start. I should see some good gains as I lose some more weight.
I also did not push to the max because I did not want my form to break down to early. I'll have to down load the data but the max HR was in the High 170's but should hit the mid 180's for a close to all out effort for me.
19 degrees and dark AND you went outside for your session? I wish we had the *bow* icon from 3.0. I won't add it like 10x. Absolutely amazing to me. How do you do it?
9 degrees (0 with wind chill) for my run this morning. Just did an easy 1.5 miles. First time I wore my Garmin since September. Averaged 8:30 pace. Easing my way back to it. The legs feel pretty good.
@Nemo prior to IMFL ran a 17:50 on a moderately hilly course, wasn't rested came off a night at work registered as Edward (Eddie) Veder and went and ran. Our weather and roads here straight up suck lately They are not safe to go run a fast 5k unfortunately.
John- Can't say that there is much, if any, mental prep. Without treadmill access, I either want to run or I don't. Since I love to run, if I don't want to run, I take that as a sign that something is askew and spend time working through it, but usually don't run.
Clothes- dry fit turtle neck top under a wind proof, but tight fitting jacket that has thumb loops, glove/ mitten combo, medium weight running socks, hat that covers ears, neck gaitor and only my eyes are visible until I start intervals. Today was just running tights, below 15 degrees and I add wind proof pants. Running shoes are duct taped to keep out the cold. Perfect!
If it's windy, I also add a Goretex jacket.
I like Yak trax, but rarely need them. Like today, I just ran back and forth on the same stretch of road. No ice, well plowed, very quiet. The sidewalks and bike paths are a different story and I usually don't get to run on them much until March.
Before first 20' I was talking with Tom during warm-up and I started to hack a little and then it stopped. Did great the first 20' with NP at 261 which was higher than I expected with a nice VI of 1.01 over a hilly/rolly route. My legs felt good and I had a good feeling based on all the previous test experience that I could hold that same power for the second 20'.
However, about a minute into the 2' recovery I started hacking again and couldn't stop. I started the next 20' and once down in aero I started vomitting, hard. Hack, hurl, hack, hurl. Anything in my stomach was launched over my right shoulder and my watts were cratering. About 4 1/2 minutes into the second 20' I settled down and was able to focus again. Average watts cratered to 232 so I made the decision to see if I could steadily, without spiking, get my average watts up to 250. I slowly did and my second 20' ended up at NP of 249. After I was done I pulled off the road and collapsed over my aerobars. I was weak. Legs were fine but body weak. Go figure.
If I would have known I was going to vomit I would have never done the test. It just happened. But it is done! Upside is my upcoming bike intervals will look really good with my FT lower than it probably should be.
Oh John- why did you do that to yourself? Man that sounds just aweful. Stand down and take care of that cold!!! We want you healthy and strong so you can tear it up!
Oh John- why did you do that to yourself? Man that sounds just aweful. Stand down and take care of that cold!!! We want you healthy and strong so you can tear it up!
@Nemo - I would have never done the test if I had known that would happen. It was the hacking that caused me to vomit. I really don't have any stomach issues right now with this cold that I can tell. And thanks for the concern.
@Matt - Mental six pack is there. Almost bailed on the second 20' but yelled the F word and just settled in. Hanging out with all of you and being accountable saves the day ever time!
QUICK QUESTION FOR THE GROUP:
That FTP number of 252 is low. Personally, I should be siiting at or around 260 based on how I felt. That last 15' of interval two my NP was 258. Should I change my current FTP to 259 instead to show where I am really at?
This is not an ego thing that I have to have a higher FTP. It is about the upcoming interval sessions. I think the IF's with FTP at 259 will show a more realistic number when I do them. 7 watts won't make a huge difference, but I also want to WORK to hit my numbers. Not have them exagerated.
I'd adjust it based on what you honestly think you could have done without the projectile vomiting inclusion in your test. I say you've earned that 7w. Besides, I don't want anyone sandbagging their initial tests and throwing up huge gains later
Comments
PT
Duration 42:02
Work 446kj
TSS 55.2 (0.888)
Norm Power 178
VH:1
Power 62 298 177
Cadence 52 201 99
Torque - 406 155
Computrainer
Ave Watts 195
Max Watts 250
Ave HR 172
Max HR 189
Since the CT is easier to read the numbers, wasn't sure if I should ride by CT #'s or get used to looking down at PT during a ride, looking for suggestions.
Also, was considering uploading my file for people to review...does anyone do that and is it worth while?
Thanks
Steve
UGH! I think the OS God's just don't want me to have any fun this OS season. First, I was on fire with my run and my bike leading up to November OS and then, BAM, my older brother dies 1 week before November OS starts which just screwed me up to the point I bailed on OS. Now a cold is setting into my body. A little achy, sore throat and runny nose. I haven't been sick for well over a year!
Will make a game day call in the AM on whether to do the FT test or not.
Marianne, I enjoyed the video of Mr. Bean. Thanks for the laugh!
Can't wait to get out in the 30 Degree weather tomorrow for my VDOT
John, Hope your feeling better. Take care of your body dont wear yourself down and get yourself really sick. Sorry to hear about your brother. I lost my father in the fall too and I know I haven't recovered from that yet. I imagine losing a brother is even tougher.
Scott, if I uploaded Mr Bean, surely you can upload your file and it sounds like John might have some extra time on his hands!!! due to illness!... we have some great data geeks in Da Haus but also a Power/Pace forum and some great Power Clinics.... FYI and also podcasts and the like if you haven't checked all of that out!! I don't have a PM but many do!
Chad, get out in that 30 degree weather for the VDOT, I just got in from 19 degrees in the dark!!! a little smacktalk should help motivate you! besides running fast will heat you up, recommend some warm up clothing to peel off for the actual 5k. Yes I love Mr Bean and today will look to see if he rides a bike! my mother is british so I love that understated humor,
John, sorry you are sick, don't get discouraged.
Friday supposed to be 10 degrees early in the morning!
at my request, my husband found me "shirt pocket size" Bible for Christmas (love the small size for running and car), just the New Testament though and this morning, this verse while looking at the bridge .... popped out from Matthew "The Beatitudes", "Blessed are those who mourn, for they will be comforted." m
Entire workout (5.54 min/mi):
Duration: 17:13
Work: n/a
rTSS: 39.2 (1.131)
NGP: 5:26 (295.9 m/min)
VI: n/a
Pw:HR: n/a
Pa:HR: n/a
Distance: 3.107 mi
Min Max Avg
Cadence: 82 88 86 rpm
Speed: 3:45 0:00 5:27 min/mi
When was the last time you tested (or raced) outside and what kinda results did you have there?
now I am being very serious here
: I checked weather and it is 31 with cloud cover and I am in bike clothes so for a little laugh, I really did find Mr Bean on a bike! 
sorry couldn't embed it. so here is the link! have figured out "bike setting" but not getting HR to work but heading out anyways!!
35 degress here right now in NorCal on my patio, getting ready to layer up and have Tom Glynn be the white jeep for me. FT test here I come! Sick or not!
Thanks for the vid. Made me smile. Will try and remember it about 34' into the test.
Or maybe I will simply be trying not to hurl. 
We shall see.
@ Steve Gordon- no harm in uploading your file to a new thread in power and pace forum or here to let all of the WSM look it over and provide feedback.
@Dan- If you will be running on treadmill for the forseeable future, then it's as good as it gets for now. If you will be doing the intervals outside but wanted to test indoors, it's not worth it. Terrain affects your run, period. I am holding off on VDOT test until the weekend when I can run my usual 5k route safely. There are hills here, not Colordao mountains, but up and down enough that my pace is affected. Over the course of the test, it all evens out and I don't worry about it. For my interval workouts- if they are short, then I head to the area where I have consistent flat. Any interval over 1/2 mile, I start when ready regardless of the terrain, it will all even out. Meaning if it has slightly more down hill, I don't get excited about being fast and if it is slightly uphill, I don't kick myself for missing the interval by 10 or 20 seconds.
Over the course of last OS, I improved my VDOT by 15% (IIRC). I expect to improve this year, but not as much. If I looked for flat only, I'd be driving far.
Oh Marianne- 19 degrees and dark in Arkansas! It was 19 degrees and dark in Masachusetts when I set out today!
Unbelieveable! Hope your area warms up soon, but I heard today that this may be the worst winter in 20-25 years.
Just completed my vdot test 31:36 so at 28.9 vdot. Not impressive by any standards but its a place to start. I should see some good gains as I lose some more weight.
I also did not push to the max because I did not want my form to break down to early. I'll have to down load the data but the max HR was in the High 170's but should hit the mid 180's for a close to all out effort for me.
Good job with the FTT's and vdot tests.
Gordon
19 degrees and dark AND you went outside for your session? I wish we had the *bow* icon from 3.0. I won't add it like 10x. Absolutely amazing to me. How do you do it?
9 degrees (0 with wind chill) for my run this morning. Just did an easy 1.5 miles. First time I wore my Garmin since September. Averaged 8:30 pace. Easing my way back to it. The legs feel pretty good.
"Easy" 1.5 mile run in "0" degree weather? WTF!?
OK, I am a California native and this as beyond me. Ya are all amazing. Now, I have some questions:
- How do you mentally prep to be out there when it is that cold?
- How do you layer? What clothes do you wear/recommend for cold weather?
- How do you handle icy roads, etc?
I know this is off topic, but I am interested.
Lastly, who went out in the coldest weather this week? Matt was 9 with 0 wind chill.
This morning I wore:
2 lightweight hats
compression shorts under one pair of tights
2 long sleeve dry-fit turtlenecks
winter biking gloves
one pair of socks
New Balance Storm Perform jacket (I brake this baby out when it's sub-20)
AND
Screw shoes!
Thanks Nemo! Not strong yet but getting there. When I'm running 6:30's again, then I'll feel strong!
John- Can't say that there is much, if any, mental prep. Without treadmill access, I either want to run or I don't. Since I love to run, if I don't want to run, I take that as a sign that something is askew and spend time working through it, but usually don't run.
Clothes- dry fit turtle neck top under a wind proof, but tight fitting jacket that has thumb loops, glove/ mitten combo, medium weight running socks, hat that covers ears, neck gaitor and only my eyes are visible until I start intervals. Today was just running tights, below 15 degrees and I add wind proof pants. Running shoes are duct taped to keep out the cold. Perfect!
If it's windy, I also add a Goretex jacket.
I like Yak trax, but rarely need them. Like today, I just ran back and forth on the same stretch of road. No ice, well plowed, very quiet. The sidewalks and bike paths are a different story and I usually don't get to run on them much until March.
Now. That. Was. Interesting. FT Test DONE!
Before first 20' I was talking with Tom during warm-up and I started to hack a little and then it stopped. Did great the first 20' with NP at 261 which was higher than I expected with a nice VI of 1.01 over a hilly/rolly route. My legs felt good and I had a good feeling based on all the previous test experience that I could hold that same power for the second 20'.
However, about a minute into the 2' recovery I started hacking again and couldn't stop. I started the next 20' and once down in aero I started vomitting, hard. Hack, hurl, hack, hurl. Anything in my stomach was launched over my right shoulder and my watts were cratering. About 4 1/2 minutes into the second 20' I settled down and was able to focus again. Average watts cratered to 232 so I made the decision to see if I could steadily, without spiking, get my average watts up to 250. I slowly did and my second 20' ended up at NP of 249. After I was done I pulled off the road and collapsed over my aerobars. I was weak. Legs were fine but body weak. Go figure.
If I would have known I was going to vomit I would have never done the test. It just happened. But it is done! Upside is my upcoming bike intervals will look really good with my FT lower than it probably should be.
FT Test 1.6.10:
Duration: 42:04
Work: 619 kJ
TSS: 62.5 (intensity factor 0.944)
Norm Power: 252
VI: 1.03
Distance: 13.13 mi
Min Max Avg
Power: 0 435 245 watts
Cadence: 60 191 101 rpm
Speed: 6.7 34.4 18.7 mph
Pace 1:45 8:56 3:13 min/mi
Crank Torque: 0 481 210 lb-in
Hard Core! .......and yes, I'm lurking!
John Stark! Way to suck it up and get it done! I can't believe you worked your way back up to 249 on the second 20. Very tough!
You will post a huge percentage gain this OS, for sure!
Listen to Nemo!
If you aint puking, you aint trying hard enough!
@Nemo - I would have never done the test if I had known that would happen. It was the hacking that caused me to vomit. I really don't have any stomach issues right now with this cold that I can tell. And thanks for the concern.
@Matt - Mental six pack is there. Almost bailed on the second 20' but yelled the F word and just settled in. Hanging out with all of you and being accountable saves the day ever time!
QUICK QUESTION FOR THE GROUP:
That FTP number of 252 is low. Personally, I should be siiting at or around 260 based on how I felt. That last 15' of interval two my NP was 258. Should I change my current FTP to 259 instead to show where I am really at?
This is not an ego thing that I have to have a higher FTP. It is about the upcoming interval sessions. I think the IF's with FTP at 259 will show a more realistic number when I do them. 7 watts won't make a huge difference, but I also want to WORK to hit my numbers. Not have them exagerated.
Thoughts?
Starkman, you're sick, in more ways than one.
Good thing Tom wasn't trailing you.
Don't kill yourself. I'd just do your intervals at what you think is right.
You're nuts, in a good sort of way. It's nice to have you around again. I'll just have to barge into the Jan OS party to get my fix.
Dave
I agree with what the others have said. We don't want you sandbagging!