The official TrainerRoad thread

daniel_b

Yep I had pretty much the same set up as you, Elite trainer, older laptop, but Vectors instead, and an Ant+ stick makes it all click.

I now have a Tacx Vortex smart thingy, so will see how that pans out.

markhewitt1978

Confirmed I started out using TR with a power meter and a very basic Tacx Blue Matic trainer and it works just fine. The only difference is that you have to keep yourself in the power zone asked for whereas with a smart trainer it would do it for you.

Nick Kanwetz

carytb wrote:

With the good weather finally here I cannot face going on the turbo for a 35 minute Sweetspot ride. Does anyone know what an equivalent Zone 2 endurance ride length should be to emulate the same training effect as such a sweet spot ride.

The two different zones are trying to achieve two different forms of physiological adaptation. When we're doing endurance work, we're focusing on manipulating our bodies to become more efficient aerobically. Whereas sweet spot work will be focused on increasing the ability to endure higher force muscular contractions — more strength endurance.

This is not to say there isn't crossover here, but it's unfortunately opposite of what you're looking for: sweet spot work will benefit your muscular endurance along side some aerobic gains as well, but the low-intensity that is seen in zone 2 will rarely train the intermediate- and fast-twitch fibers.

Hope this helps! Happy training and ride hard!

Community Manager at TrainerRoad — Cycling's Most Effective Training System

Nick Kanwetz

peppern123 wrote:

So I am thinking about giving TranierRoad a go, I currently have an elite dumb trainer, Powertap P1 powermeter and an old windows laptop (3 years old).

Do I need to upgrade to a smart trainer or will the power data from the pedals be used? Do I need anything else to get started?

Also my turbo is in my garage so no wifi will that be a problem?

Thanks for any help

Thanks for your interest in training with us!

Was hoping I could clear up a couple of your questions. Like you've already eluded to, since you already have your P1s all you'll need is the ANT+ USB stick or dongle for your phone! If you'd like to learn more about ANT+ connectivity, go ahead and follow this link: ANT+ connectivity with TrainerRoad

In case you already know all about ANT+, here is a link to one of the ANT+ USB sticks that we recommend: Garmin mini ANT+ USB stick

There are cheaper alternatives out there, but that design is pretty sleek and not too cumbersome.

Your turbo being away from WiFi is just fine, but you'll need to connect your computer to WiFi if you'd like to sync all your training progress with your online career where you can monitor things like TSS and personal records.

Also, the Garmin HRM connects via ANT+ as well, so you're good on that front.

Hope this helps getting you pointed in the right direction! Please don't hesitate to hit up support@trainerroad.com if you run into anymore questions or any concerns. They'll be happy to help!

Thanks again!

Community Manager at TrainerRoad — Cycling's Most Effective Training System

peteco

A quick update:

I started using Trainerroad 4 weeks ago, and have been following one of the Sweetspot Base Low Volume plans to start with. I will re-test my FTP next week, but went for a ride at the weekend and beat all my best times on local hills by a good margin.

I thought I would find getting motivated for the sessions difficult, but it is surprisingly addictive doing the sessions and hitting the power levels during the intervals. The real performance gains on the road increase the motivation even more !

Pete

Ypuh

Would a Tacx Vortex be sufficient to use with TR or do I need the higher resistance of a Bkool/Bushido to take the most out of it?

narbs

Did the Sweet Spot Base Low Volume 1 programme and saw a good increase in FTP, basically back to where I was in preparation for my France trip earlier this year.

Now doing part 2 of the base programme and I'd forgotten how tough the initial weeks are following an FTP increase.

dinyull

Ypuh wrote:

Would a Tacx Vortex be sufficient to use with TR or do I need the higher resistance of a Bkool/Bushido to take the most out of it?

If the Vortex is covered by TR (check on their website) I'd say it's more than up to the job.

bobmcstuff

Saw on DC Rainmaker they now support Android - and my Android phone takes ANT+ so no need for any adapters. Probably will give it a go this winter!

Nick Kanwetz

peteco wrote:

A quick update:

I started using Trainerroad 4 weeks ago, and have been following one of the Sweetspot Base Low Volume plans to start with. I will re-test my FTP next week, but went for a ride at the weekend and beat all my best times on local hills by a good margin.

I thought I would find getting motivated for the sessions difficult, but it is surprisingly addictive doing the sessions and hitting the power levels during the intervals. The real performance gains on the road increase the motivation even more !

Pete

Nice work Pete! Looking forward to seeing the improvements throughout the season. 8)

bobmcstuff wrote:

Saw on DC Rainmaker they now support Android - and my Android phone takes ANT+ so no need for any adapters. Probably will give it a go this winter!

That's right! We're stoked — you can download the beta version of Android from the Google Play Store.

Ypuh wrote:

Would a Tacx Vortex be sufficient to use with TR or do I need the higher resistance of a Bkool/Bushido to take the most out of it?

The Vortex should be totally good to go for any resistance control you'll require using TR. Keep in mind, the Vortex will need to be paired via ANT+ as an ANT+ FE-C trainer in order to get full resistance control. You can learn all about how it will work here: ANT+ FE-C trainers

Hope this helps!

Cheers,

Community Manager at TrainerRoad — Cycling's Most Effective Training System

Ypuh

Thanks Nick, just ordered a Vortex and can't wait to get started.

Nick Kanwetz

Ypuh wrote:

Thanks Nick, just ordered a Vortex and can't wait to get started.

Most welcome! Happy to have your aboard!

Community Manager at TrainerRoad — Cycling's Most Effective Training System

daniel_b

Hi Nick,

Probably a couple of silly questions for you.

I calibrated my Tacx Vortex at the weekend, and am now ready to go again.
Before that I was using Vectors and a normal trainer.

I gather TR will adjust the resistance of my trainer to match the program, so in theory I could just leave it in one gear for an entire workout, is that correct?

What I am struggling to get my head around is for example if I need to be generating 200 watts at 120rpm, and am currently pedalling at 90rpm. Do I just speed up my cadence and wait for TR to drop the resistance accordingly, or should I be adjusting the gears?

With regards to the workouts, I will be attempting the mud level base again, but due to home commitments, the workout that is on a Saturday, I will complete on a Monday, and I may well end up doing them all different days, so I was just wondering if there might be something I have missed, or something in the pipeline, because what I would find really useful, is if I was able to choose and start a workout plan, and then move the workouts around within the scheduler, meaning I could then log in to the account at work, and see what I am mwant to be doing that day, rather than scoping ahead, and working out which workout I need to target.

Maybe an ocd thing too, but there is something more satisfying about completing things in order rather than zipping to and fro across the weeks workouts :oops:

markhewitt1978

Daniel B wrote:

I gather TR will adjust the resistance of my trainer to match the program, so in theory I could just leave it in one gear for an entire workout, is that correct?

Yes. Best gear is probably somewhere in the middle of the block so you have a good chainline.

What I am struggling to get my head around is for example if I need to be generating 200 watts at 120rpm, and am currently pedalling at 90rpm. Do I just speed up my cadence and wait for TR to drop the resistance accordingly, or should I be adjusting the gears?

Just watch the cadence number, when it starts to drop pedal harder, if it's too high pedal slower, that's all there is to it.

SundanceDragon

Hi All

I'm hoping to enter the world of Smart Trainers soon. Just waiting on one of the large retailers providing a decent discount code (missed the recent Ribble one as the item I wanted was out of stock) :x

Am leaning towards the Tacx Smart Vortex as I can't justify the cost of the Kickr ( which is nevertheless appealing).

I love the idea of Trainerroad and will sign up once the trainer is purchased. I'm just trying to get my head around the technical requirements though. I'm nervous that my workouts may become too prone to faffing around trying to get everything to work. One benefit of the dumb trainer is that you just jump on the saddle and start pedalling. Anyway, this is what I have and what I think I will need:

Assume the trainer is a Smart Vortex
I have a Garmin GSC 10 speed and cadence sensor on winter bike and a Bontrager duotrap speed and cadence sensor on summer bike
I have a Garmin HR strap
I have Garmin edge 500 although I understand this may be redundant?
I have an iPhone 6 and an ipad(4 I think).

Initially I thought I wouldn't need any additional receiver as iPhone would connect to Trainer via Bluetooth and Ant+ would connect HR strap and speed / cadence sensor to Edge 500. However, the bit I was missing was connecting sensors and HR strap to the phone / ipad. I therefore think I need the Wahoo Ant + dongle for use with iPhone / ipad?

Can someone who knows please confirm if there anything else I need for my proposed set up. I work out in the garage so won't have wi fi but understand this is only necessary to upload the ride after the workout?

I suppose an iPhone or ipad holder would also be good to attach to the bike. what does everyone else do?

thanks for any advice - much appreciated.

daniel_b

Thankyou Mike, that sounds straightforward enough. Come down with a nasty cold this week, hope to try it out at the weekend.

Sundance, I reckon you have it spot on.

My personal setup is a fairly aging, but Ram plentiful big screen Toshiba, with a Sunto (I think the make was) Ant usb stick that plugs into it.

That enables TR to pick up readings from the vortex, and measure the power, as well as picking up my garmin hr strap, and decathlon speed and cadence sensor.

SundanceDragon

Thanks for the confirmation, Daniel.

I wonder if you can help with another query. I guess you can't see the training plan until you subscribe. Just want to check whether there is flexibility in time commitment and number of sessions. Realistically I will probably do two mid week sessions ( 45 mins to 1 hr depending on whether before work or after work) and a road ride on Saturday if weather is good ( turbo if bad). I'd still like to follow a structured plan though ( Sweep Spot to start). Can the plan be adapted to fit individual time commitments? Thanks for the advice.

Nick Kanwetz

Daniel B wrote:

I gather TR will adjust the resistance of my trainer to match the program, so in theory I could just leave it in one gear for an entire workout, is that correct?

Hey Daniel! That's right, you'll leave 'er in one gear the entire workout. That's known as ERG mode, but you also have the option to change that mode into something similar to a mag or fluid trainer. But most people like ERG since you let the electronic trainer adjust the resistance for you.

What I am struggling to get my head around is for example if I need to be generating 200 watts at 120rpm, and am currently pedalling at 90rpm. Do I just speed up my cadence and wait for TR to drop the resistance accordingly, or should I be adjusting the gears?

Riding in Erg mode is a little like loosening your grip on the reins of the horse you're riding. You basically give control to your trainer/horse and simply ride. In this mode, electronic trainers constantly adjust resistance to match TrainerRoad's Target Power. No matter what cadence you have, the resistance is going to be adjusted to make sure you're hitting your power target — no need to adjust gearing at all.

In your example, if you were at 90 rpm your resistance would be increased to make sure you hit that 200 watt target. If you picked your cadence up to 120 rpm, your resistance load would decrease; thus, you'd still be outputting 200 watts.

With regards to the workouts, I will be attempting the mud level base again, but due to home commitments, the workout that is on a Saturday, I will complete on a Monday, and I may well end up doing them all different days, so I was just wondering if there might be something I have missed, or something in the pipeline, because what I would find really useful, is if I was able to choose and start a workout plan, and then move the workouts around within the scheduler, meaning I could then log in to the account at work, and see what I am mwant to be doing that day, rather than scoping ahead, and working out which workout I need to target.

Right now, we offer the ability to start a plan and execute against it. You'll be able to visualize your progress in a calendar format; however, you can't physically "move your workouts around" within the calendar. What you can do though is assign a workout that you did on a different day to the day that the plan intended to have a workout done on. So say you did your Saturday workout on Monday — you'd go to that Saturday workout within your plan and select "assign", where you can then enter in the name of the workout that you did on Monday. It'll just say you did it on Saturday.

I understand what you mean though and we do have plans to create a calendar more like what you describe. Learn more about how following a training plan works here: All you need to know about following a training plan

Phew! That was a mouthful! But hope this helps!

Community Manager at TrainerRoad — Cycling's Most Effective Training System

Nick Kanwetz

SundanceDragon wrote:

Initially I thought I wouldn't need any additional receiver as iPhone would connect to Trainer via Bluetooth and Ant+ would connect HR strap and speed / cadence sensor to Edge 500. However, the bit I was missing was connecting sensors and HR strap to the phone / ipad. I therefore think I need the Wahoo Ant + dongle for use with iPhone / ipad?

Can someone who knows please confirm if there anything else I need for my proposed set up. I work out in the garage so won't have wi fi but understand this is only necessary to upload the ride after the workout?

I suppose an iPhone or ipad holder would also be good to attach to the bike. what does everyone else do?

thanks for any advice - much appreciated.

Hi SundanceDragon! Welcome aboard!

You will indeed need the Black Wahoo ANT+ dongle as well as a lightening to 30-pin adapter to get started with your iPhone/iPad, both of which can be found here and here.

You're correct on the wifi connection as well — you'll only need it to sync your workout with your online career.

For the iPhone holder, we created this article to show everyone how they can make their own: Custom Phone Mount

I wonder if you can help with another query. I guess you can't see the training plan until you subscribe. Just want to check whether there is flexibility in time commitment and number of sessions. Realistically I will probably do two mid week sessions ( 45 mins to 1 hr depending on whether before work or after work) and a road ride on Saturday if weather is good ( turbo if bad). I'd still like to follow a structured plan though ( Sweep Spot to start). Can the plan be adapted to fit individual time commitments? Thanks for the advice.

Adapting to time commitments is the name of our game! Take a look here to learn all about the ability to follow a training plan: Follow a training plan

Hope this helps! Looking forward to lots of gains this season!

Community Manager at TrainerRoad — Cycling's Most Effective Training System

Richj

Am new to trainerroad, only started this week but I have a couple of questions.

My set up is an old Tacx Satori turbo, PM and an android tablet using the new Android app.

Is there an option (I haven't found it) for any sound in the trainerroad app, either a countdown, bleep or anything to show changes in interval or the text on screen. A few times I have missed the instructions as I have been too busy holding the effort.

I am following a training programme, but the next session (or session I am about to do) doesn't seem to be available within the app, I have to log on to my account outside the app, find out what s planned then go back to app and find the workout, is this correct or am I being dumb?

Also, what options are there for doing two sessions a day, and whats the best way to capture this?

daniel_b

Hi Nick,

many thanks for your reply - and explaining it all in detail, much appreciated.

Looking forward to trying out the new turbo with TR this coming weekend hopefully.

With regards to the calendar, that's great news it is something you will be creating in due course - I fudged a work around yesterday by taking screenshots of eacch of the workouts, and putting them in Excel for the next 12 weeks!
Not ideal, and a bit clumsy, but does the job for the time being :-)

Nick Kanwetz

Richj wrote:

Am new to trainerroad, only started this week but I have a couple of questions.

My set up is an old Tacx Satori turbo, PM and an android tablet using the new Android app.

Is there an option (I haven't found it) for any sound in the trainerroad app, either a countdown, bleep or anything to show changes in interval or the text on screen. A few times I have missed the instructions as I have been too busy holding the effort.

I am following a training programme, but the next session (or session I am about to do) doesn't seem to be available within the app, I have to log on to my account outside the app, find out what s planned then go back to app and find the workout, is this correct or am I being dumb?

Also, what options are there for doing two sessions a day, and whats the best way to capture this?

Hey! Welcome to the club!

Audible beeps to indicate when an interval is approaching is yet to be implemented into the Android app. We have this in all other versions of the app and it will soon be in the Android app as well. It shouldn't be too much longer 'til that's in there.

For the training plans, you're not missing anything. This is also a feature that's yet to be implemented as we iron out any potential bugs in the beta testing process. That said, our development team is hard at work getting them ready to be implemented. In the meantime, you could take a picture of your workouts planned and use that as a point of reference. Sorry for any hassle that may present!

If you're going to go for two-a-days, they should be separated by 6-8 hours of rest between workout sessions. The idea is to do the harder workout first, then log some easy recovery mileage later in the day for the aerobic enhancement they can afford — certainly no back-to-backs.

Hope this helps — Happy training!

Community Manager at TrainerRoad — Cycling's Most Effective Training System

Nick Kanwetz

Daniel B wrote:

Hi Nick,

many thanks for your reply - and explaining it all in detail, much appreciated.

Looking forward to trying out the new turbo with TR this coming weekend hopefully.

With regards to the calendar, that's great news it is something you will be creating in due course - I fudged a work around yesterday by taking screenshots of eacch of the workouts, and putting them in Excel for the next 12 weeks!
Not ideal, and a bit clumsy, but does the job for the time being :-)

Most welcome!

Glad your workaround will do for now.

Time for gains!!!

Community Manager at TrainerRoad — Cycling's Most Effective Training System

Richj

Nick Kanwetz wrote:

Richj wrote:

Am new to trainerroad, only started this week but I have a couple of questions.

My set up is an old Tacx Satori turbo, PM and an android tablet using the new Android app.

Is there an option (I haven't found it) for any sound in the trainerroad app, either a countdown, bleep or anything to shoSq w changes in interval or the text on screen. A few times I have missed the instructions as I have been too busy holding the effort.

I am following a training programme, but the next session (or session I am about to do) doesn't seem to be available within the app, I have to log on to my account outside the app, find out what s planned then go back to app and find the workout, is this correct or am I being dumb?

Also, what options are there for doing two sessions a day, and whats the best way to capture this?

Hey! Welcome to the club!

Audible beeps to indicate when an interval is approaching is yet to be implemented into the Android app. We have this in all other versions of the app and it will soon be in the Android app as well. It shouldn't be too much longer 'til that's in there.

For the training plans, you're not missing anything. This is also a feature that's yet to be implemented as we iron out any potential bugs in the beta testing process. That said, our development team is hard at work getting them ready to be implemented. In the meantime, you could take a picture of your workouts planned and use that as a point of reference. Sorry for any hassle that may present!

If you're going to go for two-a-days, they should be separated by 6-8 hours of rest between workout sessions. The idea is to do the harder workout first, then log some easy recovery mileage later in the day for the aerobic enhancement they can afford — certainly no back-to-backs.

Hope this helps — Happy training!

Community Manager at TrainerRoad — Cycling's Most Effective Training System

Thanks for the feedback, look forward to the app updates.

Yes double sessions would always be morning then evening. Just wondering how they would be captured in the history.

narbs

Mid way through Sweet Spot Base II and for various reasons hadn't managed to train for the last ten days. Back to it last night and very pleased to complete at 100% power. Nearly fell over when I got off the bike mind, legs shaking for ages.

JoS2000

Quick question (and apologies as probably has been answered somewhere else): am using the iOS app to connect my iPad to Tacx Neo Smart via bluetooth - is it possible to use in ERG mode with this connection? If so, how...?

evodeda

I've just finished my first week of Sweet Spot Base Low Volume 1. So far so good although 90mins on the turbo did leave me feeling a little numb, thanks Baxter!

How do you guys keep entertained? I streamed velobeats and that kept things going.

My current setup is Cycle Ops Jet Fluid Pro, Bepro single pedal power meter.

My FTP measured 245 which my cycling buddies feel is a little high. I think they feel my power meter is broken.. lol. To be honest I think its fairly accurate if you compare the power curve of my trainer at a given speed although whether i'd have the fitness to actually maintain that for 1 hour is yet to be seen.

How accurate is the 8min FTP test?

Looking at the training to come that looks as thought it will be put to the test with Tallac etc.

Is upgrading to an intelligent trainer worthwhile over my cycleops fluid?

benpatton

evodeda wrote:

How accurate is the 8min FTP test?

Last week I performed a 20 min FTP test (Sufferfest Rubber Glove) and the TR 8 min FTP test this morning. All using the same equipment. The 8 min test gave me a 4 watt higher value than the 20min test. Based on the variances involved I would say the two tests give comparable results (for me at least).

Richj

benpatton wrote:

evodeda wrote:

How accurate is the 8min FTP test?

Last week I performed a 20 min FTP test (Sufferfest Rubber Glove) and the TR 8 min FTP test this morning. All using the same equipment. The 8 min test gave me a 4 watt higher value than the 20min test. Based on the variances involved I would say the two tests give comparable results (for me at least).

Would agree with this, I also did the 20min FTP and then an 8min FTP test within a week of each other, my 8mins test FTP came out only 8w higher than my first 20 min test. I was expecting that as I didn't pace the 20min test perfectly and I finished way to strong suggesting I hadn't gone off hard enough.

neal1984

Is it possible to export the Trainer road training plans into Training peaks so that I can better analyze my turbo sessions plan my training calendar?