The official TrainerRoad thread

Nick Kanwetz · October 2016

narbs wrote:

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.

Excellent work narbs!

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

Nick Kanwetz · October 2016

JoS2000 wrote:

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...?

No worries! The Tacx NEO is an ANT+ FE-C trainer, meaning that, with TrainerRoad, it can only get full resistance control (ERG mode) while it is connected via ANT+. For your iPad, you'll need two extra pieces of equipment to get connected via ANT+: Black Wahoo ANT+ Key and the Lightening to 30-pin adapter.

Hope this helps! Feel free to let us know if you run into any other questions or concerns.

Cheers

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

Nick Kanwetz · October 2016

evodeda wrote:

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.

In the case with the 8-minute and the 20-minute FTP test, they are both estimates of your hour power. That said, a majority of the cycling community has concluded that both the 8-minute test (average power of the two testing intervals multiplied by .9) and the 20-minute test (average power of the one testing interval multiplied by .95) are reliable testing formats. We do, however, often recommend the 8-minute test to riders who are more geared towards shorter duration athletes who are familiar with performing at VO2 Max. This would apply to criterium, cyclocross, or cross country racers.

Some see a slight inflation of their FTP in the 8-minute test because of the anaerobic contribution in the 2x8 intervals. It also could have to do with the pacing that's required in the 20-minute test that sometimes gives people a run for their money. In any case, we also recommend users stick to one testing strategy. Learn a little more here: How to Choose Your Fitness Assessment.

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

Smart trainers are pretty darn sweet in that they allow your trainer to be automatically controlled by apps like TrainerRoad. This is called ERG mode. 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. That means no more changing gears and you can focus on things like pedaling techniques and form.

Hope this helps!

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

Nick Kanwetz · October 2016

Neal1984 wrote:

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?

You can only manually do this at the moment. So you can't necessarily download the entire plan and plunk it into Training Peaks, but you can download the .tcx from the workout you'd like to enter into TP and take care of it that way.

Sorry I don't have better news for you! Cheers!

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

barry_badrinath · October 2016

OK guys - would appreciate some advice on what training plan to go for. I realise this has probably been asked loads of times... I am not sure on whether I should skip the base phase and go straight for one of the build plans. My aims are fairly vague at the moment - improve my FTP, get faster to be able to keep up with the chaingang groups in my club which I have struggled with, and potentially look to try some crits next year. I have friends who race, but I am still to pop my cherry.

My fitness and health are pretty good, and have been cycling seriously for around 3 years. I was commuting 3 times a week on a relatively hilly route, and getting out on a Saturday club run when I can - usually an intense chaingang or a hilly route.

I've not been out very much recently due to a collision with a car at the start of the month, but got my Kickr last Saturday and had a few sessions on Zwift to get the legs moving again, and then my first time on TR tonight. Just did my FTP test, which while really tough, I think I paced it pretty well for my first time (had lots of advice from friends, and the prompts are really helpful) so am relatively confident in the result.

So what should I go for?! Any advice is much appreciated!

jasonbrim · October 2016

Barry Badrinath wrote:

I am not sure on whether I should skip the base phase and go straight for one of the build plans.
So what should I go for?! Any advice is much appreciated!

Start from the base phase.

If you listen to the TR podcast or read their blog, you would know that they suggest doing a plan starting from the base phase.
http://blog.trainerroad.com/can-i-skip-base-training/

Seeing as winter is coming, I think it is a good idea to do a base phase as well, as it gets you in the right frame of mind for training indoors, without going straight into killer sessions that make you want to hide your trainer in the basement/garage/attic again.

Nick Kanwetz · October 2016

Barry Badrinath wrote:

So what should I go for?! Any advice is much appreciated!

Hey Barry,

Like Jason said above, it'll be your best bet to get a solid foundation of aerobic fitness established by performing a Base phase. That article he referenced is a great resource for explaining the logic behind 'why', and also will help you determine whether Sweet Spot Base or Traditional Base is the right fit.

This Base Training Q&A article should also help in answering some of those more commonly asked questions we get during this training phase.

Hope this helps!

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

Richj · October 2016

I noticed I had audio on the last few rides so pleased that's on the Android app.

A couple of times my Android app has crashed mid workout, has anyone else suffered with this? I have noticed I can go back in a complete the ride but when you are mid workout this is a bit frustrating.

dabber · October 2016

I'm currently using an old Tacx Sirius (not SMART) but I'm thinking of going the Trainer Road/Zwift route.
However, before I start to shell out hard cash I'd like to have a better take on exactly what I'd need to buy.

The kit I currently have:
Tacx Sirius - I will replace and am considering a Vortex (not really after recommendations on exactly what turbo to get)
Dedicated bike - my old Giant 3
Speed/cadence sensor - old Decathlon Btwin Ant+ - a bit iffy on cadence measurement
HRM - old Holux Ant+ - starting to play up so replacement probably due replacement
A decently specc'd Dell Windows 10 laptop
Apple Iphone 4S
I don't have an ipad (or Android equivalent)
A fan, mat etc...

If I get a Vortex my understanding is that I won't need a speed and cadence sensor?
I realise I will need to get an Ant+ dongle for my laptop and probably a USB cable extender.
Will I need to use my iphone other than for any Firmware updates? If so, will my 4S suffice?
I can connect my laptop to decent TV via HDMI
Have I missed anything? I'm particularly confused over whether I NEED to use my iphone (or in fact need an iPad)???

Sorry for long posting but any guidance gratefully received

daniel_b · October 2016

I have a Vortex but have fitted a BTwin Cadence and speed sensor, can't see how the unit would be able to extract that data from the bike to send to the laptop.
It does guage power though, and will transmit this to the device.

BlueDynamo · October 2016

I recently purchased a Tacx Neo and am giving TrainerRoad a try.

On Monday I completed the 20-minute FTP test in ERG mode and I just want to make sure I completed the test properly. When it came to doing the 20-minute effort after the warm-up the resistance changed so much I had to move to my lowest gear on the front and the back. It was difficult to sustain a higher cadence than 45-50rpm for the 20 minutes and felt like treacle. It just didn't feel right as whenever I've done FTP tests on Wattbikes in the past I was encouraged by the trainers leading the session to maintain a reasonable cadence (85rpm+) for the duration of the test and alter the resistance on the Wattbike to suit.

Based on the parameters I input when joining TrainerRoad my test result FTP was slightly under the target power defined in the test.

I am missing something blatantly obvious?

I'm also planning to start on the Sweet-Spot Base Low Vol. 1 training plan. If I did the test correctly on Monday can I just ignore the 8-minute FTP test that is the first part of that training plan and move straight to the second training session?

neal1984 · October 2016

BlueDynamo wrote:

I recently purchased a Tacx Neo and am giving TrainerRoad a try.

I am missing something blatantly obvious?

http://support.trainerroad.com/hc/en-us ... RG-Trainer

BlueDynamo · October 2016

Neal1984 wrote:

BlueDynamo wrote:

I recently purchased a Tacx Neo and am giving TrainerRoad a try.

I am missing something blatantly obvious?

http://support.trainerroad.com/hc/en-us ... RG-Trainer

Thanks for that. It would have been good for those instructions to be in the test session description. I'm pretty sure the Neo didn't switch me out of ERG mode by default when I started the test. Looks like I'll be doing the 8-minute test this evening!

So it is a straight forward as turning ERG mode off at the bottom of the test and everything should run smoothly or will it try and turn itself on during the session?

dabber · October 2016

Daniel B wrote:

I have a Vortex but have fitted a BTwin Cadence and speed sensor, can't see how the unit would be able to extract that data from the bike to send to the laptop.
It does guage power though, and will transmit this to the device.

OK, thanks. I obviously misunderstood. I though the Vortex Smart gave both the speed and cadence without the need for separate sensors, although I thought the cadence readings might be a bit suspect and would benefit by the use of a separate cadence sensor.

Btw, the additional bit of kit I already have is a Garmin 520.

Nick Kanwetz · October 2016

Richj wrote:

I noticed I had audio on the last few rides so pleased that's on the Android app.

A couple of times my Android app has crashed mid workout, has anyone else suffered with this? I have noticed I can go back in a complete the ride but when you are mid workout this is a bit frustrating.

Yikes! I totally understand your frustration. Can you let our support team about your crashes at support@trainerroad.com? We definitely want to make sure you (and everyone else) can perform a workout without any issues such as this.

When you get in touch with support, can you let them know which workouts you experienced crashes on, please? That'll help us investigate what happened.

Thanks!

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

Nick Kanwetz · October 2016

Dabber wrote:

I'm currently using an old Tacx Sirius (not SMART) but I'm thinking of going the Trainer Road/Zwift route.
However, before I start to shell out hard cash I'd like to have a better take on exactly what I'd need to buy.

The kit I currently have:
Tacx Sirius - I will replace and am considering a Vortex (not really after recommendations on exactly what turbo to get)
Dedicated bike - my old Giant 3
Speed/cadence sensor - old Decathlon Btwin Ant+ - a bit iffy on cadence measurement
HRM - old Holux Ant+ - starting to play up so replacement probably due replacement
A decently specc'd Dell Windows 10 laptop
Apple Iphone 4S
I don't have an ipad (or Android equivalent)
A fan, mat etc...

If I get a Vortex my understanding is that I won't need a speed and cadence sensor?
I realise I will need to get an Ant+ dongle for my laptop and probably a USB cable extender.
Will I need to use my iphone other than for any Firmware updates? If so, will my 4S suffice?
I can connect my laptop to decent TV via HDMI
Have I missed anything? I'm particularly confused over whether I NEED to use my iphone (or in fact need an iPad)???

Sorry for long posting but any guidance gratefully received

The Vortex will connect via ANT+ as an ANT+ FE-C trainer. Over the ANT+ FE-C profile a virtual cadence and (I believe) a virtual speed reading will be sent with it; however, we don't display live speed but you can analyze those readings after you complete your workout. That said, using a dedicated speed/cadence sensor like your Btwin will likely provide more reliable readings for your training purposes. If you already have it, you might as well use the darn thang.

The laptop sounds like it will run TR perfectly fine, and your iPhone 4S has built-in Bluetooth Smart allowing it to perform any necessary firmware updates through the Tacx Utility app. So you'll only need to use your iPhone to complete those firmware updates which aren't all that frequent. It's still useful to check occasionally.

We have a few options for where to get your ANT+ USB stick that you can find here, and follow this hyperlink to find an extender cable.

Always feel free to get in touch with us at support@trainerroad.com if you run into any questions or concerns.

Thanks!

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

dabber · October 2016

Thanks Nick. So other than items mentioned I wouldn't need to buy anything else other than a TrainerRoad subscription. I needn't worry about buying additional Tacx software.

SundanceDragon · October 2016

Hi Nick

Thanks for taking the time to reply. The custom made mount looks genius. I've ordered the parts to have a go!

One follow up if I may. After further research and review reading I've moved away from the Vortex due to the known issues with the brake. Am now heavily leaning towards the Kickr 2. I presume none of my proposed set up changes by changing the trainer?

One other thing. If I used a wahoo cadence sensor and HR strap that operates through Bluetooth, would that mean I would no longer need the ant+ usb dongle. Or is it still required for the FEC control?

looking forward to getting started!

Nick Kanwetz · October 2016

BlueDynamo wrote:

I recently purchased a Tacx Neo and am giving TrainerRoad a try.

On Monday I completed the 20-minute FTP test in ERG mode and I just want to make sure I completed the test properly. When it came to doing the 20-minute effort after the warm-up the resistance changed so much I had to move to my lowest gear on the front and the back. It was difficult to sustain a higher cadence than 45-50rpm for the 20 minutes and felt like treacle. It just didn't feel right as whenever I've done FTP tests on Wattbikes in the past I was encouraged by the trainers leading the session to maintain a reasonable cadence (85rpm+) for the duration of the test and alter the resistance on the Wattbike to suit.

Based on the parameters I input when joining TrainerRoad my test result FTP was slightly under the target power defined in the test.

I am missing something blatantly obvious?

Hey BlueDynamo,

Can you confirm which version of the app you're using? On the older version of our app (which I'm thinking you were on), we had some issues with the NEO's resistance setting in the testing interval(s) of the FTP assessments. We have completely revamped and redesigned both our Mac and Windows app and have solved this issue. So, you definitely weren't missing anything — you just experienced a known issue where the NEO's resistance setting is too high for a majority of athletes to maintain that suggested 85-95 rpm cadence during that testing interval (which is the cadence we also suggest). Check to make sure your app is up-to-date by downloading the most recent version of whichever app you're running here: TrainerRoad Download

The FTP tests you've done in the past should be very similar to what you'll experience within TrainerRoad.

I'm also planning to start on the Sweet-Spot Base Low Vol. 1 training plan. If I did the test correctly on Monday can I just ignore the 8-minute FTP test that is the first part of that training plan and move straight to the second training session?

That's right. You're more than welcome to hop straight into that next scheduled session. You can simply select "assign" and enter in the test you already completed.

So it is a straight forward as turning ERG mode off at the bottom of the test and everything should run smoothly or will it try and turn itself on during the session?

Once you download the newer version of the app (assuming that's what the issue was), you won't need to touch a thing. The NEO will be automatically switched out of ERG mode and into a resistance setting that is manageable at the prescribed cadence.

In any case, let us know if you were on the older version of the app when you can. I'm thinking it'll clear up any issue you had with that resistance setting during your assessment.

Thanks!

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

Nick Kanwetz · October 2016

Dabber wrote:

Thanks Nick. So other than items mentioned I wouldn't need to buy anything else other than a TrainerRoad subscription. I needn't worry about buying additional Tacx software.

That's right, my friend! Also, we have a 30-day, money-back guarantee. So, if you don't absolutely love us in your first 30 days, you're entitled to a 100% refund — no questions asked. Of course, I have a hunch that won't be the case

Anyway, welcome aboard!

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

Nick Kanwetz · October 2016

SundanceDragon wrote:

Hi Nick

Thanks for taking the time to reply. The custom made mount looks genius. I've ordered the parts to have a go!

One follow up if I may. After further research and review reading I've moved away from the Vortex due to the known issues with the brake. Am now heavily leaning towards the Kickr 2. I presume none of my proposed set up changes by changing the trainer?

One other thing. If I used a wahoo cadence sensor and HR strap that operates through Bluetooth, would that mean I would no longer need the ant+ usb dongle. Or is it still required for the FEC control?

looking forward to getting started!

Most welcome!

And of course. So, the beauty of the KICKR is the ability for TR to electronically control its resistance through Bluetooth and ANT+. So as long as your other devices were also BT — that's right — you no longer need to pick up the extra ANT+ USB stick to get rollin'.

Those of us in the office that use KICKRs swear by 'em. Great machine no doubt.

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

daniel_b · October 2016

Dabber wrote:

Daniel B wrote:

I have a Vortex but have fitted a BTwin Cadence and speed sensor, can't see how the unit would be able to extract that data from the bike to send to the laptop.
It does guage power though, and will transmit this to the device.

OK, thanks. I obviously misunderstood. I though the Vortex Smart gave both the speed and cadence without the need for separate sensors, although I thought the cadence readings might be a bit suspect and would benefit by the use of a separate cadence sensor.

Btw, the additional bit of kit I already have is a Garmin 520.

Apologies for giving you duff information there Dabber, I was convinced it could give no such reading, but a Google says it can send speed and cadence, though I can't figure out how, but that it can be out by around 10% or thereabouts, so as Nick has already said, a dedicated speed\cadence device is preferable.

dabber · October 2016

Daniel B wrote:

Dabber wrote:

Daniel B wrote:

I have a Vortex but have fitted a BTwin Cadence and speed sensor, can't see how the unit would be able to extract that data from the bike to send to the laptop.
It does guage power though, and will transmit this to the device.

OK, thanks. I obviously misunderstood. I though the Vortex Smart gave both the speed and cadence without the need for separate sensors, although I thought the cadence readings might be a bit suspect and would benefit by the use of a separate cadence sensor.

Btw, the additional bit of kit I already have is a Garmin 520.

Apologies for giving you duff information there Dabber, I was convinced it could give no such reading, but a Google says it can send speed and cadence, though I can't figure out how, but that it can be out by around 10% or thereabouts, so as Nick has already said, a dedicated speed\cadence device is preferable.

Cheers Daniel. No problem. It certainly gets a bit confusing.

Richj · October 2016

Nick Kanwetz wrote:

Richj wrote:

I noticed I had audio on the last few rides so pleased that's on the Android app.

A couple of times my Android app has crashed mid workout, has anyone else suffered with this? I have noticed I can go back in a complete the ride but when you are mid workout this is a bit frustrating.

Yikes! I totally understand your frustration. Can you let our support team about your crashes at support@trainerroad.com? We definitely want to make sure you (and everyone else) can perform a workout without any issues such as this.

When you get in touch with support, can you let them know which workouts you experienced crashes on, please? That'll help us investigate what happened.

Thanks!

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

Thanks Nick, I have contacted support and they have been very prompt coming back to me. In fairness a lot of the frustration was my own fault, I didn't realise there was a "finish ride" option so when the workout crashed after 15mins and I restarted it from the beginning instead of using this option.

BlueDynamo · October 2016

Thanks for getting back to me Nick.

I've only downloaded the Mac version of the app within the last two weeks direct from the TrainerRoad website so assume I would be using the latest version? EDIT: I'm using v2.7.7.

After feedback about the ERG mode and Slope/Resistance mode issues when conducting an FTP test yesterday I made sure when I did the 8-minute FTP test last night that I turned ERG mode off and turned on Resistance mode on the test screen.

By default the resistance mode was set to 15.0 when I started the test. The first half of the test went fine however the during the second 8-minute period the resistance automatically jumped to 60.0 plus causing my cadence to reduce to 45-50rpm like the 20 minute test. I had to pause the test and reduce the resistance back to approximately 15.0 to get within the 85-90 rpm cadence again. Should this have happened?

izza · October 2016

Nick

Newbie here.

I am receiving my Tacx Flux in early November. The Flux and the Neo are both Ant+ and Bluetooth Smart according to their specifications. However, on reading posts here I will need a Wahoo dongle to use it with an iPad for TR and Zwift.

Why do I need the dongle if the Tacx units are Bluetooth Smart?

Ian

narbs · October 2016

Nick, another question if I can.

I'm just completing Sweetspot Base II have done Sweetspot Base I. I'll eventually move on to Sustained Power Build and then Century or Climbing Road Race which are a combined 16 weeks. I'll aim to start those at the end of Jan/beginning of Feb to peak for June/July.

Between now and then I was planning on going back to Sweetspot Base I and II with my updated FTP and repeating these.

Does that sound sensible, or should I look to start Sustained Power Build and do that plan twice?

daniel_b · October 2016

On the subjecct of questions, I plan to run through both aspects of the base build, and then onto the other structured programs, which I think will basically take 6 months.

Is there any recommendation to give yourself a week off in between 6 week\12 week blocks, or just go flat out if you are able with no breaks?

narbs · October 2016

Daniel B wrote:

On the subjecct of questions, I plan to run through both aspects of the base build, and then onto the other structured programs, which I think will basically take 6 months.

Is there any recommendation to give yourself a week off in between 6 week\12 week blocks, or just go flat out if you are able with no breaks?

The final week of each programme is a light week with recovery rides at low intensity.

I hate doing low intensity turbo stuff so I either take a week off or do some more running instead

Nick Kanwetz · October 2016

Richj wrote:

Thanks Nick, I have contacted support and they have been very prompt coming back to me. In fairness a lot of the frustration was my own fault, I didn't realise there was a "finish ride" option so when the workout crashed after 15mins and I restarted it from the beginning instead of using this option.

Ah! No worries at-all! Be sure to let us know if you encounter anymore crashes of the app. Thanks!

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

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