Test Time

I’ve only ever done about 4 legitimate 20 minute FTP power tests. The first was a 20 minute best effort, and I decided to do it on what better So Cal climb than Palomar!  A month later I did my second test, same as the first.  This year I only needed one power test – and it happened a few weeks before Nationals.  My power had dropped off quite a bit from the previous June (no big surprise), but it was also 2×20 minute max, which means TWO insanely hard 20 minute all out efforts, and some pacing on #1.

This time around the program called for a “trainer test”: 20 minute warm up, 20 minute best effort, 20 minute cool down.  Wait, what?  Trainer?  There’s a first time for everything!

Locked and loaded I turned on 2 fans, pumped up some Tiesto, started The Collective and set about to do my easy warm up.

This week has not been stellar in terms of nutrition or motivation. When I saw I had a trainer test, I immediately sort of clammed up and was pretty nervous about what kind of numbers I’d turn out. I haven’t felt particularly fast or fit lately, and wasn’t really interested in seeing numbers a lot lower than what I’d put out in June. I had no idea how the trainer itself would affect the test in so far as not being outdoors (evaporative cooling due to wind/movement, plus having nothing to look at, no distractions, etc.).

But, whatever. Let’s let it fly.

My heart rate was a bit higher in my warm up than I expected it to be, which could’ve been due to either being indoors, not having good lead-up nutrition or being really rested, or the coffee I had a few hours beforehand. Or, probably all 3.

I started out, and wanted to keep it in a low enough power range for the first 4-5 minutes. I didn’t want to blow up and wind up having to dial it way back the last few minutes. I almost from 10-20 minutes felt like I should’ve gone a bit harder, but I don’t know that I could have. I think I was drooling by the end and begging for death.

The first few minutes were tough enough anyway, trying to remember what it’s like to dig deep and find the motivation to just go all in. But, it’s not that simple of course; it’s 20 minutes. So it has to be pretty steady and sustainable throughout as well.

My power went up and down a bit, but I found what rhythm I could, blocked off the timer, and started dripping sweat. That clock just slows down the longer it ticks by. I couldn’t tell you what I listened to, but I wanted to get to about the Hawaii scenes from Collective, and I know I did, though I only vaguely recall most of the video.

I was heaving, dripping, legs churning. I actually think my lungs were holding me back as much as my legs, but then I also crashed on my ribs a week and a half ago, and somehow re-aggravated them sleeping on Monday night.

FINALLY I hit 20 minutes, and changed my Garmin 800 screens around to see what my last lap power had been. Truth be told – I wish it was 10w higher (or that I was 5# lighter), but it was what it was, and now I’ve got my # to train with for the next few months. I don’t think it changes my zones really all that much from what I’ve been using.

The avg was higher than either of my 2×20 minute efforts from June, but those were both slightly throttled back due to having TWO of them, instead of just one. If I was lighter I might be content because the numbers aren’t too far off of June 2010, but with the extra weight the w/kg is quite a bit different overall!

Gettin’ ‘er done

Then it was a little pre-Thanksgiving leftover turkey, pulled pork, and roasted veggies. Yum.

Not much has changed on my Thankful list from last year, except maybe I’m thankful that I’m healthy right now, and planning for a much better 2012 than 2011 (personally speaking – Justin had a stellar year, and for that I am thankful!).

Happy Thanksgiving and fun trails!