Wow! Did I ever sweat, drool, drip snot, and test my mental capacities this morning. For some reason I thought I had the run test today until last night when I realized it was the bike.
I got up this morning had a cup of coffee and my AdvoCare products – Spark, Arginine Extreme, and Rehydrate. Around 5 am I was ready to knock out this test.
I loaded up my TR and the old bike test program. I started up with the recommended warm up. As I was warming up I remembered that the custom workout I made did not separate the timed data. I quickly stopped, created a new workout and started back up.
Here is the test workout
Bike Test, for Power Athletes ONLY!
WU: 10′ easy, then 8′ building from 50% FTP to 100% FTP in 2′ increments, 2′ easy. Fine to use estimated FTP if this is your first test. The intent here is to get in a good warmup, so use your best judgement.
Test 1 — Vo2 Max Test: ride 5′ at the best (hardest) effort you can sustain for the full 5′. A good target is 120% of your estimated FTP.
Recover 1: 10′ easy spin, stretch, recovery.
Test 2 — Functional Threshold Power (FTP) Test: time trial for 20′ at the best (hardest) effort you can sustain for the full 20′.
Recover 2: Minimum 5′ easy spinning
Rides – TrainerRoad http://www.trainerroad.com/cycling/rides/129203
The above TR link shows the test results but not the 18 minute warm up I did prior. The Garmin data above shows it all.
By the time it was up for the first VO2 test I was sweating and ready to go. My head was loaded with congestion and my legs were not feeling awesome, but not terrible either. I took off and tried to just hold on to see what I could do.
To give a bit of background during week 5 of the OS I did a bike test as this was when I converted to TR and the virtual power(read post here)