Ryan Mac’s HIM Focus Group - CLOSED (Page 5)

Good morning all

Last time I did a 20 min test was March 2014.  302 watts avg for the 20 min. So, 95% of that is 286.9 Weight 160-62lbs. In my mind I could not maintain 286 watts for an hour if I had a pack of zombies riding cheetahs chasing me. So, I think the number is higher than my true capabilities. I have always done my testing on trainer (e-motion rollers) in my garage. I know that watts are watts but I can't see myself  getting anywhere near 300 watts for 20 min on the roads. 

I despise the 20 minute test and have jokingly, kind of, told my coach that I will find another coach if he ever schedules another one. He is not sympathetic but over the last few months I have done 1, 5 and 10 minute tests. I really don't care what my fictional FTP is. Sure it is great to see that I increased my number but really does not change things for me in the big picture. I can typically tell where I am in terms of cycling fitness by how I do in certain workouts. After training and racing with power for a few years I have a pretty good idea of what power I should shoot target in different distance races and still be able to run "well" off the bike.  

Funny thread on ST yesterday about the inner monologue during a 20 min test:

http://forum.slowtwitch.com/gforum.cgi?post=5392838;sb=post_latest_reply;so=ASC;forum_view=forum_view_collapsed;;page=unread#unread 

Mine was 193W (3.7 W/kg as well), but I suspect I'm down 20ish watts after having not been on the bike with any amount of consistency since September.

Marc and Ryan (or anyone else with experience with this): how long does it take to come back from an extended break like this?  I'm really considering doing the Tour of Sufferlandria (or at least parts of it) to jump start my bike training.  I'll be getting back on next week to get reacquainted with my old friend

Yeah, this also allows me to rationalize that I don't need to test....I assume I know what is going on when iin reality I'm just trying to avoid the test. I'm good with that.

I just bought a power meter.  My test on Dec 30th showed 191 for me.  I'm caring around some winter and Holiday food fluff (178 lbs).   So I think that comes out to 2.37 W/kg.  I'm not worried about weight.  I'm down 5lbs already and I race around 160lbs by May.  Power is all new to me.  So, I wasn't sure how I would do.

This is the test I did:

20 min warm up
3x1 min high spin 100+ ups w\ 1min recovery
3 min easy
2x1 min max blow up with 5min recovery
10 min easy
20 min all out
10 min cool down

Cool, so I should be able to be back to where I was before Galveston.  I assume you were running and swimming when you took those six weeks?  Or was it a bike focused six weeks?  Hoping the former as I really can't put anything off any longer!

I think this looks fine. Two things I think that are important in doing the testing are 1) try to always use the same protocal. i.e, keep the warm up and prep sets the same and 2) at least part of the warm up/prep set should include some really hard intervals to "blow out or up" the legs and get you accustom to how you are going to feel during the test. Most people will not pace their first test very well and will see improvement with repetition.

I find that frequently when doing a set of intervals my first 2-3 intervals feel the hardest.Then I kind of settle in for a few and typically suffer through the last couple.