SBR Utopia ---- Permanently OPEN!! (Page 5)

Agree with what Fred is suggesting.  The way I see it, the 20' test is not a race.  You don't get a medal on it, and even if you wanted to brag about your FTP on ST, you can still add about 50-100% to your number anyway... 

The purpose of the test is to get a number you can train around.  If you start a tad bit too easy, and add power the second half...your test number is still usable.  Maybe you can figure you could have possibly tested 2-3 watts higher if you want...but in general your subsequent training rides will be able to fine tune your FTP anyway.  Main takeaway is that you now have a new number to base your training on.

On the flipside, if you go out too hard and blow up...the test number becomes completely worthless.  You really have no clue how many watts you need to adjust and basically you end up feeling like you need to retest ASAP.

Lastly...the key I have found out to a good 20' test, or even a good 20k TT is the warm up.  Warm up well and don't be afraid to push it hard to open up the legs.  I know early on, in the back of my mind I was conscious about saving my legs during the warm up...but I found that the harder I went during the warm up, the better I felt during the test or the TT. 

I've done both ways, started out strong at a high number and held on for dear life as the average slowly dropped.  And started off a bit lower and held on for dear life as it slowly crept up

They both suck

And I suspect that, like with negative or positive splits in a running race, it depends on each person what yields a consistently higher number (or lower time in the race).

DP - Doh!

I'll try this on my next one, for sure!

Did a ride this morning with a super awesome cycling buddy - lots and LOTS of killer hills. Hit my highest Strava suffer score ever. I didn't go to work. I drank a mimosa and took a nap instead. 

Happy new year, all!

Happy New Year everyone!

Thanks for all the advice on the 20' test.  I'm definitely going to take the slightly conservative approach starting out and (hopefully) build it up.

Looking at Facebook pictures of people doing a Polar Bear dip here.  They had to cut a hole in the ice about 20 x 20 feet for them to use and the air temperature is -20C, windchill -27C.  I'm all for a little craziness from time to time but no way I'm doing that!

On that note, saw this was coming up. Other super cold days have warmed up a few degrees when they came, but this is really getting down there. -10F as the high?

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Yeah, that's downright cold!

First run of the year is done.  Similar temps to yesterday but at least the sun was out - that helped a bit.

I left warm, sunny Southern California and came back to the "cold" temps of Houston yesterday.  I raced a 5k this morning and while it wasn't a PR, it was a great way to start the year!  Think I'll get on the trainer this afternoon for an easy spin to get some of the fatigue out of my legs (I somehow got talked into taking a strength / cardio / boxing class with my mom on Monday night and my entire body is wrecked....I can't remember the last time I was this sore!  So I'm hoping an easy spin will help with that too).  

Hope you're all off to a good 2014

Nice on the running!  I topped 100 for December after fighting pneumonia late Oct / early Nov.  So I was pretty proud of that.  I've had a bad relationship with my bike since Tahoe, though.  I need to get back to it.

It was cold enough this morning that I didn't even bother packing my run stuff as I know it won't even get close to a reasonable temperature with the wind.  I've actually contemplated getting on the treadmill a couple of times in the last week.  

Must.Not.Give.In.

ETA: 5 x 5' @ >300w on the trainer this morning.  Brutal.

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Well, with it being so bloody cold--you're getting great indoor swim training in, right? Are you still doing the Swim Speed Workouts? How's that going? Anybody else following 'em?

You would think it would be a great opportunity for me to do so.  

Rusty, you were supposed to be my rock to talk me out of it!

That's a fun one! Still trying to work on how much to do this. I see Shane's guys doing it more frequently than I do, but my 5 min to FTP relationship seems stronger than profiles here except the Pursuiter. Maybe 1 spot down? The All-Rounder is 2 and the Time Trialist is 6.

It seems to be more about when it's done vs how much.  I did very little of it from about April to November with the focus being more on sweet spot and threshold during that time.  Now that there are no races any time soon, VO2max stuff is a lot more common.