The official TrainerRoad thread

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  • thehighroad
    thehighroad Posts: 57
    Hi all,

    Just had a quick scan through but couldn't find the answer. I have powertap p1 pedals and tacx vortex. I seem to have discrepancies on power readings on the Garmin 520 and TR. I presume the Garmin is showing the correct power data as it is reading directly from the pedals. Is the best setting on TR to disable powermatch so it just shows power meter data. If I do this does TR still control resistance?
  • sebbyp
    sebbyp Posts: 106
    Sorry HighRoad Don't know the answer to that.

    How's everyone getting on with the training plans?
    Just finishing Sweet Base 1 high volume which went rather well so moving to 2nd phase next week.

    Is there anyway of manually changing my lactate threshold heart rate on Trainerroad? I did a 20min test and it suggested the new FTP & LTHR. I accepted it however my HR was lower than my threshold heart rate should be so its now thrown all the heart rate zones well out of wack. So I should have gone harder in the test clearly, but legs don't have more to give.
  • TrevorDeRuise
    TrevorDeRuise Posts: 46
    sebbyp wrote:
    Sorry HighRoad Don't know the answer to that.

    How's everyone getting on with the training plans?
    Just finishing Sweet Base 1 high volume which went rather well so moving to 2nd phase next week.

    Is there anyway of manually changing my lactate threshold heart rate on Trainerroad? I did a 20min test and it suggested the new FTP & LTHR. I accepted it however my HR was lower than my threshold heart rate should be so its now thrown all the heart rate zones well out of wack. So I should have gone harder in the test clearly, but legs don't have more to give.

    You can only update your LTHR in the app currently. Click on your username to bring up your profile and you will see the LTHR field just under FTP.
    Professional Mtb Racer & Community Manager at TrainerRoad - Cycling's Most Effective Training Tool
  • sebbyp
    sebbyp Posts: 106
    Cheers Trevor really easy to do using the app. Was trying to do it on the website as only open the app to do the sessions.
  • dov2711
    dov2711 Posts: 131
    Looking for an bit of advice on which plan to commit to, I've done the low intensity base 1, 2 and part of 3 before other commitments slowed my time on bike.

    I'm looking to do a multi day ride of around 60-70 miles a day for around 12 days starting in about 15 weeks (mid June) pace of ride isn't competitive but need to get round without worrying about stamina.

    Which build and speciality phases would most suit? Anyone with such experience? As the weather changes I will be able to get out on the road but that's been such a rare thing with perpetual gale force winds here.

    Edited to add I had though general build mid volume then century speciality mid volume would fit?
  • TrevorDeRuise
    TrevorDeRuise Posts: 46
    dov2711 wrote:
    Looking for an bit of advice on which plan to commit to, I've done the low intensity base 1, 2 and part of 3 before other commitments slowed my time on bike.

    I'm looking to do a multi day ride of around 60-70 miles a day for around 12 days starting in about 15 weeks (mid June) pace of ride isn't competitive but need to get round without worrying about stamina.

    Which build and speciality phases would most suit? Anyone with such experience? As the weather changes I will be able to get out on the road but that's been such a rare thing with perpetual gale force winds here.

    Edited to add I had though general build mid volume then century speciality mid volume would fit?


    How's the terrain in the ride? Any good climbs, or mostly flat? General Build is a good fit if the terrain is mostly rolling and you feel as though you're not lacking in a specific area in your power delivery.

    Then I'd also agree with you on the Century Plan next, although a Road Race variation could be beneficial for the day-after-day riding, due to the extra fitness and recovery benefits that will come with the higher intensity work.
    Professional Mtb Racer & Community Manager at TrainerRoad - Cycling's Most Effective Training Tool
  • b4ssy
    b4ssy Posts: 27
    Hi there

    Fairly new to TrainerRoad but have just completed 1st 6 week low base sweet spot plan and about to embark on 2nd plan.

    Must say how impressed I am so far. Takes 90% of the boredom out of stationary training. A great tool for this time of the year when getting outside is a struggle.

    I will be running an FTP test on Monday so will be interesting to see if there are any changes.
  • TrevorDeRuise
    TrevorDeRuise Posts: 46
    b4ssy wrote:
    Hi there

    Fairly new to TrainerRoad but have just completed 1st 6 week low base sweet spot plan and about to embark on 2nd plan.

    Must say how impressed I am so far. Takes 90% of the boredom out of stationary training. A great tool for this time of the year when getting outside is a struggle.

    I will be running an FTP test on Monday so will be interesting to see if there are any changes.

    Fantastic, glad to have you with us. Good luck on Monday, pedal hard!
    Professional Mtb Racer & Community Manager at TrainerRoad - Cycling's Most Effective Training Tool
  • b4ssy
    b4ssy Posts: 27
    Completed 20 min FTP test yesterday......10% increase in 6 weeks.

    Whoever invented this test is a cruel sadist.......
  • solstice21
    solstice21 Posts: 321
    b4ssy wrote:
    Completed 20 min FTP test yesterday......10% increase in 6 weeks.

    Whoever invented this test is a cruel sadist.......

    Think I was 'on form' for my last 20 min FTP test. Currently doing sustained power build (mid volume) and struggling to finish workouts. But then I guess that's the idea! If I don't PB every local course this year all of my bikes are going on the bay! :D
  • gcwebbyuk
    gcwebbyuk Posts: 1,926
    I found the Sufferfest Rubber Glove test is a bit more "enjoyable" as there is something to watch while testing.
    StumpJumper HT

    Canyon Endurace CF8.0

    TrainerRoad Career

    Strava
  • Dodger747
    Dodger747 Posts: 305
    You're not going hard enough if you can watch anything - I'm practically chewing my stem on FTP tests! :lol:
    VO2 Max - 79 ml/kg/min
    W/kg - 4.9
  • donboogie
    donboogie Posts: 75
    Last week I completed Sweet Spot Base - Low Volume I. This is my first experience with power training - using a Tacx Vortex Smart.

    Yesterday I did the 8 Minute Test as the first workout for Sweet Spot Base - Low Volume II. It was really hard but my perceived exertion level was about the same, I think, as 7 weeks ago. However my FTP increased almost 12%. Needless to say I'm very pleased and clearly see the benefits of TR and training with power in general.
  • CornishInitBey
    CornishInitBey Posts: 14
    Not really following a programme as such but just picking out excercises to help with Threshold and Vo2 work (along with some harder road rides, easy commutes, crits and TT's most weekends)

    Completed Morgan last night which was pretty nasty! Easy'ish commute today and see if i can face a Threshold session tonight or hold off until tomorrow. Any recommendations for a 45-60minute workout

    Ta.
    https://www.strava.com/activities/506989313
  • b4ssy
    b4ssy Posts: 27
    DonBoogie wrote:
    Last week I completed Sweet Spot Base - Low Volume I. This is my first experience with power training - using a Tacx Vortex Smart.

    Yesterday I did the 8 Minute Test as the first workout for Sweet Spot Base - Low Volume II. It was really hard but my perceived exertion level was about the same, I think, as 7 weeks ago. However my FTP increased almost 12%. Needless to say I'm very pleased and clearly see the benefits of TR and training with power in general.

    I am at exactly the same stage of training as you having just completed week 1 of Sweet Spot Base - Low Volume II. Will be interested to hear how you "enjoy" Kaweah.......
  • Roubaixsl3
    Roubaixsl3 Posts: 48
    Well it's been about four years since I started on TR so decided to upgrade to a bigger screen. Makes a huge difference from squinting down at the laptop.
    20160126_155445_zpsnkzuvnvb.jpg
  • sebbyp
    sebbyp Posts: 106
    That look much better than my laptop setup. I could connect the laptop to the TV but I watch stuff on TV!

    After a recent FTP jump up the legs are just managing Sweet base 2 high volume, at the end of week 2 now, It only gets tougher after Kaweah guys! Really had to work hard on Donner and Palisade this week.
  • norry1
    norry1 Posts: 12
    I did my 6 weekly FTP re-test today and am pleased with the increase. I did the Sufferfest Rubber Glove 20 min test - and this got me thinking. Has anyone got a list of which TR workouts can be substituted by certain Sufferfest vids?
  • gcwebbyuk
    gcwebbyuk Posts: 1,926
    I occasionally switch tempo/sweet spot rides with Sufferfest The Way Out or TGTTOS.
    StumpJumper HT

    Canyon Endurace CF8.0

    TrainerRoad Career

    Strava
  • gcwebbyuk
    gcwebbyuk Posts: 1,926
    I've been using TrainerRoad for about 18 months now and love it. I've worked through a variety of training plans - mainly base as I have been away from cycling for many tears due to injury. My FTP has grown from a very poor 117 when I first started to 190 as it is now.

    I have just finished the first part of Sustained Power Build, but really struggled with the first two workouts of the week - Bird and Carpathian Peak. So I don't think I am ready to progress onto the second part of the plan. I've also got a few things that will get in the way of my training in the next few weeks, so plan on doing some off-plan workouts instead and then repeat the build once my timetable is clear again.

    My idea is to do three of the Sufferfest videos I own, The Way Out, Power Station and TGTTOS, skipping them when work gets in the way.

    If I was to repeat these workouts over the next few weeks, would it be a good idea to increase the workout % each week to almost coincide with the TSS increase on a training plan? If so, how much would you suggest I bump the % each week? Or would a better idea be to use the Rubber Glove test instead of one of these workouts at the beginning of each week, and adjust my FTP and therefore the workload each week?

    Or, should I just stick to a plan and drop rides when other things get in the way???
    StumpJumper HT

    Canyon Endurace CF8.0

    TrainerRoad Career

    Strava
  • markp80
    markp80 Posts: 444
    gcwebbyuk wrote:
    I have just finished the first part of Sustained Power Build, but really struggled with the first two workouts of the week - Bird and Carpathian Peak. So I don't think I am ready to progress onto the second part of the plan.
    You're not alone in finding the jump to Sustained Power Build a tough one. Here's a post from June last year -
    I personally found the jump between Sweet Spot Base and Sustained Power Build to be a big one.
    - yep, I'll agree with that for sure
    MarkP
    gcwebbyuk wrote:
    Or, should I just stick to a plan and drop rides when other things get in the way???
    - That's what I'd do. It's meant to be tough!

    Cheers,
    MarkP
    Boardman Road Comp - OK, I went to Halfords
    Tibia plateau fracture - the rehab continues!
  • johncp
    johncp Posts: 302
    Norry1 wrote:
    I did my 6 weekly FTP re-test today and am pleased with the increase. I did the Sufferfest Rubber Glove 20 min test - and this got me thinking. Has anyone got a list of which TR workouts can be substituted by certain Sufferfest vids?

    Try this http://forum.slowtwitch.com/cgi-bin/gfo ... collapsed;
    If you haven't got a headwind you're not trying hard enough
  • gcwebbyuk
    gcwebbyuk Posts: 1,926
    That's amazing info! I now just need to buy more SF vids!
    StumpJumper HT

    Canyon Endurace CF8.0

    TrainerRoad Career

    Strava
  • johncp
    johncp Posts: 302
    Does anyone have any idea as to why my displayed power from a powertap has enormous variation, even when cadence is constant within 1-2 rpm? Example here https://www.trainerroad.com/cycling/rid ... 3-carillon Both TR and my Garmin 500 show this kind of variation. Both are set to 3 second average. PT has new battery
    If you haven't got a headwind you're not trying hard enough
  • shazzz
    shazzz Posts: 1,077
    Mine looks the same - probably even more volatile.
    I have always assumed that it is something to do with variability in power at different points of the pedal stroke and the chart showing data points that are measured every 1second vs a cadence of, say, 85rpm. So power is always measured at a different point in the pedal revolution. In other words, as long as it averages out, don't I worry about it!
  • b4ssy
    b4ssy Posts: 27
    shazzz wrote:
    Mine looks the same - probably even more volatile.
    I have always assumed that it is something to do with variability in power at different points of the pedal stroke and the chart showing data points that are measured every 1second vs a cadence of, say, 85rpm. So power is always measured at a different point in the pedal revolution. In other words, as long as it averages out, don't I worry about it!

    Similar here Shazzz. Agree with you on the different points of the pedal stroke. I am using a watt bike so it's very evident on the screen.
  • b4ssy
    b4ssy Posts: 27
    After an enforced 2 weeks off the bike I wasn't looking forward to launching in to week 2 of sweet spot base II following a 10% increase in FTP prior to week 1. It's been an 'uncomfortable' week culminating in Palisade this morning ( which I had been dreading ).
    Anyway, despite some dark moments, I've come through unscathed. I hope it will all be worthwhile...
  • donboogie
    donboogie Posts: 75
    I too just finished Palisade and found it tough. My max HR seems to have come down a bit compared to some early workouts, but my perceived exertion level has increased, if that makes sense. Going to stick with the program, but glancing at the profiles of Darwin, Laconte, Lamarck, Mary Austin, there's tough work ahead.
  • b4ssy
    b4ssy Posts: 27
    DonBoogie wrote:
    I too just finished Palisade and found it tough. My max HR seems to have come down a bit compared to some early workouts, but my perceived exertion level has increased, if that makes sense. Going to stick with the program, but glancing at the profiles of Darwin, Laconte, Lamarck, Mary Austin, there's tough work ahead.

    Week 3 doesn't look too bad and im hoping that by the time I reach those you've mentioned I will be that much fitter. I've got a week of cycling in Mallorca between weeks 4 and 5 which should also help.
  • johnnybike
    johnnybike Posts: 75
    I have to recommend the Trainer Road Coaching podcasts. They are really informative and I pick up new tips with every one of them. I also found them very motivating.

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