The official TrainerRoad thread

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  • t.m.h.n.e.t
    t.m.h.n.e.t Posts: 2,265
    It would probably work but there's really no need.
  • Warwickshire Whizzer
    Warwickshire Whizzer Posts: 218
    Thought not, esp when i can upload the info to Strava to keep everything in one place at the same time.

    All set up and ready for a 20min Test - Suspect this will be upsetting!
  • t.m.h.n.e.t
    t.m.h.n.e.t Posts: 2,265
    It'll be fine :D
  • dubcat
    dubcat Posts: 754
    Warwickshire Whizzer wrote:
    Thought not, esp when i can upload the info to Strava to keep everything in one place at the same time.

    All set up and ready for a 20min Test - Suspect this will be upsetting!

    You can upload the file produced by trainer road straight in to garmin connect too if you use it. On my first ride I forgot to user forerunner watch and was gutted cos I wanted heart rate data. It was ALL in the file and uploaded straight into garmin connect including power output!

    Off to do my first non test ride right now. Going to follow the base building plan.
    2010 Specialized Rockhopper
    2012 Bianchi Infinito
  • Warwickshire Whizzer
    Warwickshire Whizzer Posts: 218
    I'm planning on following the Intermediate Base Plan myself, though not intending to start until early Nov. (Trying to have some time off but getting itchy legs).

    I've promised the bike a good service tomorrow night, and then a cheeky test.

    Is there a way of selecting a plan so that the next workout is there? Doesn't seem to be from what I can find, just seems to be a case of selecting the next workout in the plan from those available?
  • manxshred
    manxshred Posts: 295
    Well, I just did Angels and quite enjoyed it even though I was tired from not sleeping well last night.

    I was happy with the overall power during the normal intervals, but i think their 10/10 sprint at the end is set a bit low :shock:
  • t.m.h.n.e.t
    t.m.h.n.e.t Posts: 2,265
    ManxShred wrote:
    Well, I just did Angels and quite enjoyed it even though I was tired from not sleeping well last night.

    I was happy with the overall power during the normal intervals, but i think their 10/10 sprint at the end is set a bit low :shock:
    Pause and up intensity? :lol:
  • Bokoshoko
    Bokoshoko Posts: 20
    Are there any of you that are following one of the plans but also incorporating "real world" riding as well?

    I'm using TR so I can ride during the week but still want to get out at the weekend if it's not too horrible. What's confusing me is that if I'm, for example, following a plan which has 5 sessions a week am I "polluting" the training regime by forgoing one of those sessions in favour of a weekend ride?
  • dw300
    dw300 Posts: 1,642
    Warwickshire Whizzer wrote:
    One Question - Can I run my Edge as well as the TR software - suspect i can as my HR often gets picked up by my and my brothers Edge, though not sure why I need to use the Edge too thinking about it...

    I run my Edge at the same time .. the reason is, during intense efforts I like to get into a comfortable position with my head down and go for it .. so I use it for reference for the cadence I need to maintain the required power. Other than that, there's no need though.
    All the above is just advice .. you can do whatever the f*ck you wana do!
    Bike Radar Strava Club
    The Northern Ireland Thread
  • dubcat
    dubcat Posts: 754
    I did my first training session today and REALLY enjoyed it. Fantastic! I am going to follow Intermediate Base I. Since I did the test last week I wanted to start the plan this week and replaced the test with a random ride (as the first ride in the week is meant to be the test). I did Gayley.

    The suggestion to drop to resistance level 5 was a FANTASTIC one. Thanks so much. I was able to pedal at a nice high cadence and sit at the right power level.

    The ride was not a killer the way that my last sufferfest was however it was just what I wanted. I considered raising the level but then i reminded myself that a) this is the base building plan and b) my riding is secondary to my running which is my priority until the london marathon is over. So I stuck with it. While I was not dripping buckets of sweat the high cadence did make me feel like a cramp might happen in my left leg but it never did.

    Here are the stats: http://www.trainerroad.com/cycling/rides/89083

    Going to follow the plan and then will retest in 6 weeks and adjust as necessary. What do you think? Do the stats look ok? Is my plan a good one?
    2010 Specialized Rockhopper
    2012 Bianchi Infinito
  • mistertommyt
    mistertommyt Posts: 56
    Having read this thread over the past week I have signed up to try to give some structure to my indoor training. I did my first session this evening, the 8 minute test.

    http://www.trainerroad.com/cycling/rides/89075

    First impressions are good and I'm looking forward to trying some more workouts.

    Cheers all.
    www.trainerroad.com/career/ttm
  • dw300
    dw300 Posts: 1,642
    Dubcat wrote:
    Going to follow the plan and then will retest in 6 weeks and adjust as necessary. What do you think? Do the stats look ok? Is my plan a good one?

    I would say that for a workout of 0.88IF, your HR should be higher during the intervals. I'd guess you could be working at at least 175W FTP right now, and if you don't retest for another 6 weeks that you'd be missing out on valuable training.

    That workout should be pretty tough .. remember that 1.00IF for an hour should be your absolute limit .. do you feel like you did 88% of your limit?

    You've done two TR workouts now .. if you genuinely think there might be risk of injury, then leave it for now, but if you're going to be on the trainer 3 more times this week then think about upping the FTP at the end of the week maybe.

    mistertommyt wrote:
    Having read this thread over the past week I have signed up to try to give some structure to my indoor training. I did my first session this evening, the 8 minute test.

    http://www.trainerroad.com/cycling/rides/89075

    First impressions are good and I'm looking forward to trying some more workouts.

    Cheers all.

    Now that's how to beast an 8 minute test .. good power!
    All the above is just advice .. you can do whatever the f*ck you wana do!
    Bike Radar Strava Club
    The Northern Ireland Thread
  • dubcat
    dubcat Posts: 754
    Hmm I did not consider the IF. I may nudge the FTP up a bit. I just need to be careful not to overdo it as I can not afford to impact my run the next day. I will retest more frequently.

    As usual I really appreciate the advice.
    2010 Specialized Rockhopper
    2012 Bianchi Infinito
  • manxshred
    manxshred Posts: 295
    Which is the best test to do? The 20min or the 8min?
  • jgsi
    jgsi Posts: 5,062
    ManxShred wrote:
    Which is the best test to do? The 20min or the 8min?

    Done both - both based on well known protocols - Hunter Allen or CTS.
    Choose your pain.
    Nate does suggest start with the 20 minute
    http://support.trainerroad.com/entries/ ... start-with
  • mcjimbob
    mcjimbob Posts: 24
    I really like TrainerRoad, appeals to my inner geek! I got myself a trainer the other month and was worried about motivation but I find I actually quite enjoy it. Just stick some music on and stare at the workout screen for an hour!! Sufferfest integration is brilliant as well.

    I've tried to get into the training plans (starting at Intermediate Base I) but have a lot going on at the moment and finding it a bit hard to get into a routine.

    Been off it for about a month :shock: but got back on last night and did Eichorn...

    http://www.trainerroad.com/cycling/rides/89048

    Noob questions :roll: ....

    How strict are you guys that are following the plans with getting every planned workout on the days specified (Tues, Thurs, Sat)? There's a good chance that I will have to miss out on one of the midweek workouts on occasion and I was just wondering if after missing a schduled workout, if I should do the next one on the plan or go back and do the one I missed?

    How do you fit in this training with actual outdoor rides/commutes etc? Recovery time is important I guess.
  • jgsi
    jgsi Posts: 5,062
    I'm not strict at all, but I do pay particular attention to the TSS, so will want to achieve the quota for the week.
    I go on 'how I feel' .. I trained Sunday/Monday and then yesterday and struggled a bit for a routine 2 hour low stress endurance effort.
    So, today off, will fit my new Raceblades Long version and go out for a quick test ride.
    To keep up with the Base plan , I'll only need to do 2 more workouts before Sunday.
    The problem with commuting is that you may end up 'having to do it' and thus creating more fatigue than you planned, but you need to get in and out of work - less control on your actual training requirements.
  • markp80
    markp80 Posts: 444
    I think you should test again MarkyP!
    - Well, I followed your advice last night DW. Thanks for that bit of advice, that 8-min test is, I find, a world of pain! Anyway, my FTP made a spectacular leap from 176 to 183. I set the target to match an FTP of 200 but after a short spell in the first interval I was blowing up big time. On the good side, I was at least able to hold a reasonably steady pace for the full intervals this time, compared to my first effort where I was all over the place, which I think is a bit of a positive for me. By the end of interval 2 my HR was getting very close to my max, so I think #I got it about right. How some of you guys ride at these higher power levels amazes me, I just can't see me getting there, it feels so far distant. Anyway, I'll be sticking with this plan and we'll see how it goes.
    http://www.trainerroad.com/cycling/rides/89097
    Having read this thread over the past week I have signed up to try to give some structure to my indoor training. I did my first session this evening, the 8 minute test.
    http://www.trainerroad.com/cycling/rides/89075
    First impressions are good and I'm looking forward to trying some more workouts.
    Cheers all.
    - mistertommyt - yet another gent I take my hat off to.

    Cheers,
    MarkP
    Boardman Road Comp - OK, I went to Halfords
    Tibia plateau fracture - the rehab continues!
  • mcjimbob
    mcjimbob Posts: 24
    JGSI wrote:
    I'm not strict at all, but I do pay particular attention to the TSS, so will want to achieve the quota for the week.
    I go on 'how I feel' .. I trained Sunday/Monday and then yesterday and struggled a bit for a routine 2 hour low stress endurance effort.
    So, today off, will fit my new Raceblades Long version and go out for a quick test ride.
    To keep up with the Base plan , I'll only need to do 2 more workouts before Sunday.
    The problem with commuting is that you may end up 'having to do it' and thus creating more fatigue than you planned, but you need to get in and out of work - less control on your actual training requirements.

    Ah, OK. I never thought to look at the weekly TSS total as a quota. That would suit me better than trying to follow a plan strictly. I'd like to mix it up a bit with the Sufferfest vids as well so that would fit in with that.

    At the moment, I try to do the commute once a week. Some weeks I won't at all though. If the other half needs the car then as you say, I end up having to do it but there isn't a huge pressure on me to commute regularly. It's a (flat) 28 mile trip each way so it's not something I would want to do every day but I don't think it really counts as "training".
  • markp80
    markp80 Posts: 444
    On the subject of Virtual Power repeatability, I contacted Nate at TR yesterday to ask him about how muchVP is sensitive to variables such as clamping force and tyre pressure. Apparently they're carrying out some trials at the moment to specifically quantify the effects of varying clamping force, which will be published soon. It will be interesting to see the results.
    On a qualitative level, he suggested that if you clamp by the same number of terms (if that's how your turbo works) then the differences are not significant.
    Noob questions ....

    How strict are you guys that are following the plans with getting every planned workout on the days specified (Tues, Thurs, Sat)? There's a good chance that I will have to miss out on one of the midweek workouts on occasion and I was just wondering if after missing a schduled workout, if I should do the next one on the plan or go back and do the one I missed?
    - My work is such that I can't do any of the rides on a weekend, I have to fit them in Monday to Thursday. I don't have access to a bike at all on a weekend. I don't know the effect that has, but all you can do is what your own circumstances allow. I do keep to the weeks in the plan though, so for example last night I did an unscheduled 8-min test, so dropped one of the planned rides for this week. It's probably unrealistic to stick rigidly to the rides/days. I'm on holiday next week for example. But for me, the important thing is that I get three rides a week in, on whatever days I can, from that plan (test excepted), and to HTFU and do them properly! You can't cheat yourself!
    Of course, that's all just my own personal thoughts, I'm not qualified in any way, that's just how I manage my training. But I'm improving (slowly) and losing weight (slowly) - next target an FTP of 2w/kg! (hey, we've got to start somewhere, I used to be a prop you know!)

    And a welcome to all the guys who joined this thread recently!

    Cheers,
    MarkP
    Boardman Road Comp - OK, I went to Halfords
    Tibia plateau fracture - the rehab continues!
  • dw300
    dw300 Posts: 1,642
    Would there be any point in publicly stating some goals on here. I feel it would help me, I guess it's just about choosing one that's realistic.

    We have about 10 weeks till 2013, I'm thinking that I can maybe get from 233W to 250W FTP by then. That's a 6.8% increase .. sounds like it might be possible, although I know I'm pretty close to my limit at the moment. Next season seems a long way off now, but when you look at it like that, even if I could add another 5% increase from New Year till the start of next season, that'll only get me from 233 into the low 260s over the entire winter, so I'm think getting started ASAP is good!

    A test in mid-to-late November will tell me what the progress is like, and then another at the end of the year to try and hit the first target .. anyone in?

    17.10.12 - 233W
    21.11.12 - 242W
    01.01.13 - 250W
    15.02.13 - 256W
    01.04.13 - 262W (If I can do this and be 65kg when I do, then I break the 4W/kg barrier too)

    If you know what FTP you want you can work out a figure 105-106% of that. Then set the workout percentage of the test so that the target line sits at that power level during the test interval(s), and then just try to hang in there!
    All the above is just advice .. you can do whatever the f*ck you wana do!
    Bike Radar Strava Club
    The Northern Ireland Thread
  • markp80
    markp80 Posts: 444
    Well I'm certainly in!
    As I said previously I would like to get to an FTP of 2W/kg, but I also see an FTP of 200w as achievable for me. I'll have a think about what I see as an achievable timescale for me. I don't think it'll be easy - I adjusted the 8-min test last night so the intervals equated to 200 and the interval target was 222 (makes sense, 0.9) and after a very short time I was in a bit of a state! Still I think it's realistic to go for for me personally.
    And it's not meant to be easy - pain is good!!!
    (I'd like to lose some weight too, but that's not a target for this thread)
    So, who else?

    Cheers,
    MarkP
    Boardman Road Comp - OK, I went to Halfords
    Tibia plateau fracture - the rehab continues!
  • mistertommyt
    mistertommyt Posts: 56
    Firstly, thank you for the warm welcome.

    In regards to goals, I'm in too. Ultimately I want to drop from 75kg to about 70/72kg, whilst upping my power output. I'm not too sure to what though as I'm new to all of this. In the past my riding has all been by feel, but I'm keen to see a measurable improvement in my cycling. If anyone can shed some light on how you work out your W/kg value that would be great, plus what would be a good figure to aim for.

    Cheers, Tom.
    www.trainerroad.com/career/ttm
  • markp80
    markp80 Posts: 444
    Just look at your stats under career Tom, it's calculated there for you.
    Basically it's just your FTP/weight, as simple as that.
    So, if you're a bit of a lardy like me (which you're clearly not at 75kg) your W/kg will always be a struggle - as will, therefore, the hills!
    I think I read a club cyclist should be looking at 3 W/kg, 4 if you fancy competing and 5 is very good! Someone who knows far more than me can correct me there though.
    Mine's about 1.8 at present.
    Hang on, I just had a look. TR gives your FTP as 279 and your W/kg as 3.72.
    Great starting point, so set your target!
    Cheers,
    MarkP
    Boardman Road Comp - OK, I went to Halfords
    Tibia plateau fracture - the rehab continues!
  • mistertommyt
    mistertommyt Posts: 56
    MarkP80 wrote:
    Just look at your stats under career Tom, it's calculated there for you.
    Basically it's just your FTP/weight, as simple as that.
    So, if you're a bit of a lardy like me (which you're clearly not at 75kg) your W/kg will always be a struggle - as will, therefore, the hills!
    I think I read a club cyclist should be looking at 3 W/kg, 4 if you fancy competing and 5 is very good! Someone who knows far more than me can correct me there though.
    Mine's about 1.8 at present.
    Hang on, I just had a look. TR gives your FTP as 279 and your W/kg as 3.72.
    Great starting point, so set your target!
    Cheers,
    MarkP

    I see, cheers MarkP. I'll aim for 4 W/kg and see how we go.
    www.trainerroad.com/career/ttm
  • burtie
    burtie Posts: 154
    I would like to increase my FTP from 170 to 200 by the new year here is my career so far http://www.trainerroad.com/career/burtie I'm doing the Intermediate Base I plan then moving onto the next one.

    I do need to shift some weight 10kg would be nice but maybe 5kg before the new year and the rest after.
    I'm doing the work outs but still would like to go out on the road a few times a week what sort of training should i do? recovery rides? base training? no more than 2 hours though and time is not a problem.

    I would like to race next year and do some local sportives, I'm fat and not as fit as i thought I was :cry: any help you guys can give would be great.
  • jgsi
    jgsi Posts: 5,062
    burtie wrote:
    I would like to increase my FTP from 170 to 200 by the new year here is my career so far http://www.trainerroad.com/career/burtie I'm doing the Intermediate Base I plan then moving onto the next one.

    I do need to shift some weight 10kg would be nice but maybe 5kg before the new year and the rest after.
    I'm doing the work outs but still would like to go out on the road a few times a week what sort of training should i do? recovery rides? base training? no more than 2 hours though and time is not a problem.

    I would like to race next year and do some local sportives, I'm fat and not as fit as i thought I was :cry: any help you guys can give would be great.

    Keep on the plan.
    Ride outdoors for a bit of R&R is my best tip for this time of year.
    I am planning a drop 5kg club for after Xmas... this via diet.... I am doing enough training hours as it is.
  • jgsi
    jgsi Posts: 5,062
    edited October 2012
    One for Nate!
    Just done your 'sweetspot' Tallac ride.
    http://www.trainerroad.com/cycling/rides/89802
    By the 3rd interval I wasnt actually paying any attention to your excellent on screen instructions.. probably needed more shouty encouragement as it ended up being a tough one.
  • manxshred
    manxshred Posts: 295
    Hmmm, weight loss and goals. I need to get lose weight and have been watching my diet, but it just doesn't seem to shift.

    I would like to get down to 75kg (from 80 now) and increase my FTP to above 270.
  • markp80
    markp80 Posts: 444
    MarkP80 wrote:
    Well I'm certainly in!
    As I said previously I would like to get to an FTP of 2W/kg, but I also see an FTP of 200w as achievable for me. I'll have a think about what I see as an achievable timescale for me.
    - OK, having given this some thought, accounting for time away etc I reckon I've got 9 training weeks between now and finishing work for Christmas (which calls a halt to my turbo work as well, unfortunately). So my target day for a retest is 20th December, and at that point I'd like to raise my FTP by 5%, from 183 to 190, and lose 1.5lb a week. So on that date, my target FTP/kg is - 2.08 (currently 1.84)

    It was a good idea this DW, nice call!
    Good luck everyone.

    MarkP
    Boardman Road Comp - OK, I went to Halfords
    Tibia plateau fracture - the rehab continues!

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