The official TrainerRoad thread
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Been away for a while - did the Sugferfrest tour in Feb and the Tour of California inb May and a couple of session since but mostly on the road.
Well pleased for you MarkP80 - good to see you getting back after a bad injury.
I have a KK Road warrior and I am very pleased with it - rock steady.
I will probably start the 40K TT plan in late September. I have decided to get into TTing after starting in June. I really enjoy (!!) it and it will be good to have a plan to follow. I actually enjoy training on the turbo and have no hestitation in doing that rather than going out on the road in poor conditions.0 -
What do you guys do with regards to picking and choosing sessions when you still want to ride outside? I am wanting to do the interval training that TR offers because I know full well it will definitely make me a quicker cyclist but I don't fancy following a whole plan because I cycle to work occasionally and enjoy my long rides at the weekends /whilst it's still warm!
I was planning on doing the "general build" plan fooled by "rolling road race" plan. My thoughts were to choose the 2 interval sessions per week it suggests and do them in the correct order and do at least one per week amongst my other rides,thus substituting the more basic sessions for actual riding.
Sound like a plan? I'm currently riding 5 days per week and doing around 190-200 miles so my Base fitness is there, hence going straight into the build phase.
Even in the winter I suspect I won't do the long sessions on TR (bar the occasional one) as I have cycleops virtual training and think I'll prefer that as I think it'll be more interesting for 4+ hours!0 -
Been away for a while - did the Sugferfrest tour in Feb and the Tour of California inb May and a couple of session since but mostly on the road.
Well pleased for you MarkP80 - good to see you getting back after a bad injury.
I have a KK Road warrior and I am very pleased with it - rock steady.
I will probably start the 40K TT plan in late September. I have decided to get into TTing after starting in June. I really enjoy (!!) it and it will be good to have a plan to follow. I actually enjoy training on the turbo and have no hestitation in doing that rather than going out on the road in poor conditions.
Just checking, are you UK based? If so late september is pretty much the end of the TT season so not many gains to be had starting the 40k programme then, best restarting with base, build and then hit the 40km plan for the start of next season?0 -
Good point Jack - it is a 12 week plan which takes you to a target TT. I was thinking of maybe doing it twice . Daft idea? My base is good (did a 100M TT today) - I just need to work harder - only hit 80% AHR today so I figured this sort of plan would up my Vo2 Max etc0
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Your FTP is different to "average power of a decent alpine climb" though, isn't it?Interestingly, my new virtual FTP from TR is about 50-60 watts (20-25%) lower than what Strava generally estimates my average power to be over a decent Alpine climb. I appreciate both numbers are estimates but it seems odd that the difference is that wide.
From speaking to friends with power meters, Strava estimates sound like they are usually fairly accurate, ie within 5% of the actual output.
It's not necessarily a problem; I will continue to use TR with the new FTP as a baseline and carry on riding on the road as normal. That said, the difference between heart rate on the turbo and outdoors is odd.
FTP is determined by a specific maximum-effort over time test, and is then calculated back to give your one-hour maximum power. This isn't the same as the power output you average over a climb, so I don't think you can even compare the two, in my opinion.
As to using your turbo for training, the most important thing is consistency in your set-up. So pick a tyre pressure and stick with it for all your sessions, same goes for clamping force etc. Don't worry about what your FTP might have been in the past, especially if your set-up is different. Just get your benchmark FTP now, and work with that. The absolute value is irrelevant really.
Cheers,
MarkP
Thanks for the advice.
To clarify, last week over a 14km climb in 55 minutes, Strava estimated my average power to be 277W, with certain segments 10-15 minute segments over 300W. As I said, mates who have actual power meters have said they think the Strava estimates are fairly accurate. But at the moment on TR virtual power, I would struggle to maintain 277W for more than 3 or 4 minutes. I just thought it was strange that there was such a discrepancy between the two.
But I take the point the values don't really matter as long as the set-up is consistent.
Thanks again.0 -
Thanks!Well pleased for you MarkP80 - good to see you getting back after a bad injury.
I will probably start the 40K TT plan in late September. I have decided to get into TTing after starting in June. I really enjoy (!!) it and it will be good to have a plan to follow.
I actually enjoy training on the turbo
I actually just started the 40K TT (Low Vol) plan last week, I'm now into week 2. I have to say that so far I've found the workouts really intense!
I take the point that's been made about it being a bit late in the season for this plan, but for me personally it's just a continuation from Sweet Spot Base, and then Sustained Power Build which I finished a couple of weeks ago. I think the TT plan does taper a bit towards the end on the assumption there will be a race. But for me, this was the obvious next plan to take on based on the preceding plans I'd done, and hopefully I'll see the improvements it's designed for.
However, having done a week and a bit, this isn't a plan I'd recommend anyone to jump straight into. If you've got the base fitness already, then maybe consider Sustained Power Build. If not, look at Sweet Spot Base which I thought was an excellent foundation plan, I thought it was more of a challenge and more fun than Traditional Base. And start with an FTP test!
Cheers,
MarkPBoardman Road Comp - OK, I went to Halfords
Tibia plateau fracture - the rehab continues!0 -
What works for me is to pick a Low Vol Build plan. Follow the plan week by week, don't jump/skip/carryover weeks.What do you guys do with regards to picking and choosing sessions when you still want to ride outside? I am wanting to do the interval training that TR offers because I know full well it will definitely make me a quicker cyclist but I don't fancy following a whole plan because I cycle to work occasionally and enjoy my long rides at the weekends /whilst it's still warm!
I was planning on doing the "general build" plan fooled by "rolling road race" plan. My thoughts were to choose the 2 interval sessions per week it suggests and do them in the correct order and do at least one per week amongst my other rides,thus substituting the more basic sessions for actual riding.
Sound like a plan? I'm currently riding 5 days per week and doing around 190-200 miles so my Base fitness is there, hence going straight into the build phase.
Even in the winter I suspect I won't do the long sessions on TR (bar the occasional one) as I have cycleops virtual training and think I'll prefer that as I think it'll be more interesting for 4+ hours!
Try to always do the two tough midweek sessions as an absolute minimum (they're generally only an hour each). They sometimes throw in a midweek recovery ride (eg Black, Carter) - skip that if you're getting outdoors midweek rides in.
Substitute the weekend workout for your long outdoor ride.
Continue the plan like that. That's generally what I do, and I've seen improvements that I'm happy with.
If you can't commit to at least the two midweek sessions, then I'm not sure there's much point following the plan TBH.
That's my take, not based on any scientific reasoning. Just my own thoughts that the plans are designed to be structured, so need to be followed as far as reasonably possible. Otherwise you might as well just pick random workouts when you fancy a turbo session. I'd also be interested to hear how others deal with this though!
Cheers,
MarkPBoardman Road Comp - OK, I went to Halfords
Tibia plateau fracture - the rehab continues!0 -
Seems a very sensible strategy Mark and the 2 plans you mention take me nicely up to Xmas, a short break and then do the 40K plan to aim for an early season TT.
Base fitness is OK- just completed my first 100M TT on Sunday so I dont think I am that unfit. No harm in doing the medium level base plan though.
How did your FTP change over the plans - assuming you were starting from a low point anway after your injury I guess it showed decent gains0 -
Thanks for the reply..... That's exactly what I had in mind..... Do at least 2 of the tough sessions per week and do other training outdoors.
Cheers0 -
March 2014 my FTP tested at 227wSeems a very sensible strategy Mark and the 2 plans you mention take me nicely up to Xmas, a short break and then do the 40K plan to aim for an early season TT.
Base fitness is OK- just completed my first 100M TT on Sunday so I dont think I am that unfit. No harm in doing the medium level base plan though.
How did your FTP change over the plans - assuming you were starting from a low point anway after your injury I guess it showed decent gains
Broke my leg in May 2014 (just after completing the 8 Days in California challenge
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Sept 2014 first very easy rides just to get my leg moving again
Nov 2014 FTP test 193w
Feb 2015 FTP test 205w
July 2025 FTP test 224w
Other commitments mean I haven't stuck to the plans religiously, and I've often repeated weeks (rather than skipped) if I think I've not done them properly. Also, I've had weeks where ive had to cut training due to recurring problems with the injury (it just takes a long time). Now I've written that down, I don't think I've tested anywhere near often enough, having said that, I'm happy enough with the results.
40k TT plan is really intense, I know this is going to see further improvements, but the workouts do really take some gritted-teeth determination. I'd definitely not recommend jumping into this one, it will just end up discouraging/causing disillusionment. Sweet Spot base to start, followed by, or maybe straight into, Sustained Power Build. But again, FTP first.
I guess the thing to take away is that the plans definitely work, whichever you start with, and even if you can't stick to them perfectly. But if you start a workout - don't cheat! And they're meant to hurt!
Cheers,
MarkPBoardman Road Comp - OK, I went to Halfords
Tibia plateau fracture - the rehab continues!0 -
I can't trawl through 157 pages but only have a quick question.
My fitness nose dives enormously after just a week off the turbo trainer. From pre-hols FTP of 225 I cannot complete any of the build middle volume rides using that FTP. Guess I will never amount to much...
Anyway my quesion is what is the best way of building back but not overcooking it so I blow half way through?
Dial it down 5%? Recalculate FTP - that would be just depressing?
Thanks0 -
A week off the bike won't have that much of an impact - sure it's not psychological and you thinking it's too hard when in reality it isn't?VO2 Max - 79 ml/kg/min
W/kg - 4.90 -
A week off the bike won't have that much of an impact - sure it's not psychological and you thinking it's too hard when in reality it isn't?
This. Having a week off will not make major changes to fitness levels, but it will take a week or 2 to get back into the swing of it. Take it gently and gradually increase the miles over a week or 2 and you should be back to where you were.
I had to have 9 months off the bike after brain tumour surgery and within 4 months back on the bike I'm as fit as ever. It's surprising how quickly it can come back!0 -
I have just signed up to TR with a view to taking this autumn and winter more seriously re fitness. It's been of great value reading through the posts here.
Set up to do the 8 minute threshold test this morning and could not maintain half off the lowest suggested power for the warm up part. Heat rate up at 160, cadence 110, garmin speed decent I needed to be sprinting to get close to 120 so I gave up.....it must be the ant + or the sensors or the wi fi or the ipad. Or so I thought, after an hour of sulking I revisited the set up to discover one of the kids has been playing with the resistance settings on the trainer and it was set at 8 of 8.......DOH!!
Try again tonight.0 -
LOL - Brilliant !
I messed up calibrating my Powermeter just the once - sods law that it was before my FTP test.
Straight from the off I was struggling - but I foolishly ploughed on. My figures were down on what I'd wanted but I'd tried so hard. My wife thought I'd died in my sleep - I was so deathly still in bed that night !
I won't make that mistake again !0 -
Well you had a good work out at least. Hopefully you will kill it tonight. Pace it well - steady through the first 8 minutes then recover and hopefully have enough left to push on the 2nd part of the second 8 minutes. Once you have done a couple of tests you do get better at them so dont be too down if it doesnt go well tonight0
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I have just signed up to TR with a view to taking this autumn and winter more seriously re fitness. It's been of great value reading through the posts here.
Set up to do the 8 minute threshold test this morning and could not maintain half off the lowest suggested power for the warm up part. Heat rate up at 160, cadence 110, garmin speed decent I needed to be sprinting to get close to 120 so I gave up.....it must be the ant + or the sensors or the wi fi or the ipad. Or so I thought, after an hour of sulking I revisited the set up to discover one of the kids has been playing with the resistance settings on the trainer and it was set at 8 of 8.......DOH!!
Try again tonight.
Struggling at 120 watts?
Something not quite right there... check the setup.0 -
O.K that me up and going with hindsight I could maybe have pushed a bit harder on the 8 minute test but I now have a benchmark. Don't quite understand the figures yet but really impressed with the ease of use.
3 sessions in and I at last feel I have some kind of structure so am not beating myself up as much as I did. The lack of progress had actually got me to the point I was not riding the bike hence it got worse.
I have 10 days in Majorca in about 2 months time so decided on sweet spot mid to build something I can work from in the short term. I can then tackle the base plan on my return.
With regards just riding the bike at the weekend I had planned to swap the 150 minute session for a ride of around 4 hours. I am not an athlete or competitive cyclist so cant see it impairing progress too much. What approach do others take when the suns out and the plan says you need to do an indoor session that day?0 -
I think most would plan their turbo work for winter when it is often quite easy to stay indoors.
I have not used TR much in the last 3 months bar the last 2 weeks.
I have about 2 more time trials to do then I will start on whichever plan I chose (probably base mid-level). I will try and get a Sunday outing in and probably one during the week as that allows me to build up miles easier but the rest will be on the turbo and if bad weather on the Sunday that session will be as well0 -
Has anyone taken the time to do custom workouts for the workout in "training and racing with a power meter"? Got a couple I would like to do for the next couple of weeks but if someone has already taken the time that would be great. Specifically looking at VO2 max. workouts at the moment. I think you can share custom workouts?0
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Has anyone taken the time to do custom workouts for the workout in "training and racing with a power meter"? Got a couple I would like to do for the next couple of weeks but if someone has already taken the time that would be great. Specifically looking at VO2 max. workouts at the moment. I think you can share custom workouts?
If no one has re created those, then alternatives for that zone would be Sufferfest 9 Hammers/The Rookie.
At end of the day Intervals = Intervals no matter how they are dressed up.0 -
There are a large number of pre-planned V02 work out sessions available in TR. I dont see the point of re-inventing the wheel0
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Yep, there are probably a few workouts that are really close to what you're looking for already in the app. Under the workouts tab, make sure your filters are reset, and then click on the "Zones" filter and select v02, and you'll be able to see them all.0
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Just a question about using the iPhone and smart trainers like the Tacx Bushido Smart, will it work with those two devices talking to each other and the trainer road app on the iPhone adjusting the resistance on the Tacx Bushido smart?
It's difficult to work out what does what given there are PC versions, iPad versions, iPhone versions, bluetooth and ANT+ to consider!
I would hate to splash out on a Bushido and then find it only works with Trainerroad from a PC over ANT+, for example.0 -
Just a question about using the iPhone and smart trainers like the Tacx Bushido Smart, will it work with those two devices talking to each other and the trainer road app on the iPhone adjusting the resistance on the Tacx Bushido smart?
It's difficult to work out what does what given there are PC versions, iPad versions, iPhone versions, bluetooth and ANT+ to consider!
I would hate to splash out on a Bushido and then find it only works with Trainerroad from a PC over ANT+, for example.
Yep, as long as you have the new (Smart) version - Bushido Smart (Model # T2780), you will be able to control resistance across both iOS and desktop. You will need an ANT+ dongle or key depending on which platform you plan to utilize. Check out this article for some more help on getting that piece of the equation dialed: ANT Connectivity0 -
Anyone else find the move from a TR Base Plan to a Build Plan much harder?.
"Let not the sands of time get in your lunch"
National Lampoon0 -
Just started using it properly this week. Did some random programmes - actually some sufferfest ones but without the video as I could get it to work!
I would like to follow some sort of plan but difficult to know what to choose or how to work it since the time I have available is 40 minutes x 3 per week. Plus a longer ride at the weekend but my intention is that this is outside!
I have looked at Time Crunched - Low Volume which as 3x 30 min workouts per week, should I stick to that for now?
Oh and last week I was using a dumb trainer with manual resistance but I've just today got a Tacx Bushido Smart, so might take a bit of fussing to get that working properly.0 -
Anyone else find the move from a TR Base Plan to a Build Plan much harder?
I didn't do a base plan, but went straight into the sustained power build earlier this year. I managed to complete all the sessions apart from the end of one where I had to turn the intensity down to 95% for a short period. It was really, really hard though and I was at my limit an awful lot. I found the really long workouts ok, but the ones with the names like 'Stevens' and 'Jacks' that have you over FTP for long periods were pretty nasty.
Superb training though that made a noticeable difference to my riding. Shame I've let it slip, just haven't done enough miles this year and am going to start a base training program next week.0 -
Anyone had issues with odd data?
My setup is powerbeam pro turbo with TR running on a laptop, all in a garage with very weak/intermittent wifi (which I suspect caused the problem). Have got TR setup to automatically send ride data on to Strava and Training Peaks.
Yesterday I rode for an hour, shut down the PC and went for a shower. Checked online and the first 12 mins had been sent to Strava, while TPeaks had the same 12 minute file and also the full hour which looked correct, but speed was around half what I would have expected.
Decided to delete the files and try resending from TR with a decent wifi signal but cocked up and managed to delete from TR as well so unable to establish what the problem was now!
Haven't had any issues like this before so assuming it was just down to TR trying to send the data via a bad wifi connection but just wondering if anyone else has suffered a similar problem and found a fix?0 -
Anyone had issues with odd data?
My setup is powerbeam pro turbo with TR running on a laptop, all in a garage with very weak/intermittent wifi (which I suspect caused the problem). Have got TR setup to automatically send ride data on to Strava and Training Peaks.
Yesterday I rode for an hour, shut down the PC and went for a shower. Checked online and the first 12 mins had been sent to Strava, while TPeaks had the same 12 minute file and also the full hour which looked correct, but speed was around half what I would have expected.
Decided to delete the files and try resending from TR with a decent wifi signal but cocked up and managed to delete from TR as well so unable to establish what the problem was now!
Haven't had any issues like this before so assuming it was just down to TR trying to send the data via a bad wifi connection but just wondering if anyone else has suffered a similar problem and found a fix?
If there is power to the garage you could use a pair of powerlines/wifi extenders. I have some setup in my shed giving Ethernet and wifi and they work perfectly.0
