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2014-04-13 11:34 AM
in reply to: WaterRat

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Subject: RE: Week 13 - Last Tests!
Originally posted by WaterRat

Knocked out the hard 20 min test this morning and had a solid performance. Started at my old 20 min test power and eased it up gradually until the last 5 min where I made an aggressive push. Max heart rate was 174 which is right in line with my last 20 min test so I feel I gave it the same effort and I feel I was pretty much toasted at the end. I'll give a day or 2 of rest and hit the 5 min to see what the new CP is. Like everyone else, I really appreciate the time the mentors have spent with this group. I know my gains would not be nearly as impressive without their input.

Old 20 Min test: 254

New 20 Minute test on virtual power: 273 (19 Watt Gain WOOHOO!!!!)
New 20 Minute Test on Power2Max: 242

Have a good Sunday.

Ron


Congratulations !

What was your original 20' test ? 234 ?


2014-04-13 11:10 PM
in reply to: marcag


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Subject: RE: Week 13 - Last Tests!
Originally posted by marcag

Originally posted by WaterRat

Knocked out the hard 20 min test this morning and had a solid performance. Started at my old 20 min test power and eased it up gradually until the last 5 min where I made an aggressive push. Max heart rate was 174 which is right in line with my last 20 min test so I feel I gave it the same effort and I feel I was pretty much toasted at the end. I'll give a day or 2 of rest and hit the 5 min to see what the new CP is. Like everyone else, I really appreciate the time the mentors have spent with this group. I know my gains would not be nearly as impressive without their input.

Old 20 Min test: 254

New 20 Minute test on virtual power: 273 (19 Watt Gain WOOHOO!!!!)
New 20 Minute Test on Power2Max: 242

Have a good Sunday.

Ron


Congratulations !

What was your original 20' test ? 234 ?


Indeed, 234 was the start. So I've seen a 39 watt increase in 13 weeks for the 20' test. That's about 17%. Stoked with that.

Ron
2014-04-14 5:51 AM
in reply to: WaterRat

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Subject: RE: Week 13 - Last Tests!
Ron, that is huge! Congrats! Man, I wish I could get 15! You are going to be a totally different rider this year with that number.
2014-04-14 9:54 AM
in reply to: JAYCT


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Subject: RE: Week 13 - Last Tests!

I still haven't tested. I somehow convinced myself that I wanted to save a bit for my past Sunday race, and avoid any "all out" efforts during last week, as much as I wanted to test and all

I actually do want to see my results.

I will test as soon as I can fit it into my schedule, but I have just under 3 weeks until my 70.3, and want to get every last key workout in. I plan on 2 more long rides 3 to 4 hours, 2 more sweetspot workouts, and 2 more 2 x 20 threshold workouts, then a bit of a taper. If on any day in between I feel good, I may try to throw in a test.

The 70.3 is just a prep race for IMMT, but I still want to perform as well as I can.

I just want to thank Marc and Shane, and every other knowledgeable individual who chimed in on this thread. I have to say this group was huge for me. I have far more insight into training with power, and frankly, far more insight on how to train on a bike period. Thank you all so much.
2014-04-14 11:28 AM
in reply to: WaterRat

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Subject: RE: Week 13 - Last Tests!

Originally posted by WaterRat Indeed, 234 was the start. So I've seen a 39 watt increase in 13 weeks for the 20' test. That's about 17%. Stoked with that. Ron

Fantastic.  39 watts is huge!  I would be thrilled with an increase of between 20 and 25 watts on the 20' test.  Well done.

I was planning on doing the 20' test over the weekend but got sidetracked.  Hopefully either tomorrow or Wednesday.

 

2014-04-14 12:37 PM
in reply to: Scott71

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Subject: RE: Week 13 - Last Tests!

Congrats, Ron -- that's a HUGE improvement!!

Originally posted by Scott71

Originally posted by WaterRat Indeed, 234 was the start. So I've seen a 39 watt increase in 13 weeks for the 20' test. That's about 17%. Stoked with that. Ron

Fantastic.  39 watts is huge!  I would be thrilled with an increase of between 20 and 25 watts on the 20' test.  Well done.

I was planning on doing the 20' test over the weekend but got sidetracked.  Hopefully either tomorrow or Wednesday.

 

I'll be thrilled with any increase!  I plan on testing a couple weeks after my race (which might not be ideal, given taper and recovery....but we'll see).  I'm already kinda dreading the pain!



2014-04-14 2:01 PM
in reply to: ligersandtions

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Subject: RE: Week 13 - Last Tests!
Congrats to Jason (JAYCT) for winning the Zwiedzanie Bethel Cat 5 Crit Sunday. Impressive speed considering all those laps/turns.
2014-04-14 6:20 PM
in reply to: WaterRat

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Subject: RE: Week 13 - Last Tests!


It's great to see the improvements. I hope we will all post our final test results with improvements from the beginning.

It would also be great to see how these translate to race results, so please keep us up to date.

2014-04-15 7:50 AM
in reply to: marcag

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Subject: RE: Week 13 - Last Tests!
Originally posted by marcag



It's great to see the improvements. I hope we will all post our final test results with improvements from the beginning.

It would also be great to see how these translate to race results, so please keep us up to date.




I really dread retesting but will likely give it a go next week. I spent last week on vacation with the family and he best I was able to do was squeeze in a couple runs. Had a nice hard run on Sunday and cycled for the first time in 1 1/2 weeks this morning. I formally begin a HIM training program next week but am trying to mimic week 1 starting today. Legs definitely felt a bit dead this morning.
2014-04-15 8:55 AM
in reply to: marcag

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Subject: RE: Week 13 - Last Tests!

Originally posted by marcag It's great to see the improvements. I hope we will all post our final test results with improvements from the beginning. It would also be great to see how these translate to race results, so please keep us up to date.
I've been lurking and have revamped my training.  Did the week 7 testing at the beginning of the month, 5' VP was 279W and 20' VP was 239W for a new CP of 226W.  Week 1 had 5' at 258W and 20' at 221W and CP of 209W so had a 17W CP increase.  The 2nd 20' test was not ideal as the training was way down in volume post HIM and I did it after spending a hot day on a pool deck for the kids swim meet it was still warm and mucky when I did it.  I can't count how many times I wanted to quit but I somehow held on for a pretty lack luster result.  I know I'm at least 5W stronger than that but I've gone with it as is.

I've incorporated a 10 day cycle for my training so that I can fit in 4 days of cycling along with 4 days of running and 3-4 days of swimming.  This will allow me to complete all the planned power training weeks with 3 power trainer workouts with 1 long outdoor ride, and perform the final testing before my sprint A-race on June 2nd.  I have high expectations for the race this year, last year I set a course PR & bike PR (23.2 mph) using part of the BT cycling plan and I'm way ahead of last year so far this year.

2014-04-16 5:30 AM
in reply to: Donto

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Subject: RE: Week 13 - Last Tests!


I am probably going to make the move to shorter cranks.

I have been doing some position testing and it looks like I can squeeze a few watts out. Looks like about 7 or 8

I will probably change the arms of my Quarq. Should be fun. I never took a Quarq apart. I hope there are no parts left over at the end.


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