The official TrainerRoad thread

Simmotino

At least it wasn't too long to have to hang on with the second set

jamienorton

NapoleonD wrote:

Broke my trainer road cherry today, started the int. base plan.
First proper test in over 18 months.
Ouch. Blew up big time on the 2nd one heh heh. Very unfit. It is what it is, It'll get better.

http://www.trainerroad.com/cycling/rides/108228

Still a 261ftp with a power meter not too shabby.
Just done Thunder http://www.trainerroad.com/cycling/rides/108231 really felt it today after a leg workout yesterday.
Also anyone know if there's a way to remove the Satori's resistance changer thing while keeping it at level 5? seems to just get in the way atm.

napoleond

When I had a satori I just used to leave the resistance jobbie on the floor out of the way...

jgsi

jamienorton wrote:

NapoleonD wrote:

Broke my trainer road cherry today, started the int. base plan.
First proper test in over 18 months.
Ouch. Blew up big time on the 2nd one heh heh. Very unfit. It is what it is, It'll get better.

http://www.trainerroad.com/cycling/rides/108228

Still a 261ftp with a power meter not too shabby.
Just done Thunder http://www.trainerroad.com/cycling/rides/108231 really felt it today after a leg workout yesterday.
Also anyone know if there's a way to remove the Satori's resistance changer thing while keeping it at level 5? seems to just get in the way atm.

As said, just set it at level, then leave on floor (left hand side pref or otherwise it may catch on the rear wheel)

t5nel

NapoleonD wrote:

Broke my trainer road cherry today, started the int. base plan.
First proper test in over 18 months.
Ouch. Blew up big time on the 2nd one heh heh. Very unfit. It is what it is, It'll get better.

Something to work on (and more power than me!)

http://www.trainerroad.com/cycling/rides/108228

Are you still using your jetFluid trainer?

If so I would be interested to know how you find the Virtual Power readings stack up with your powermeter. You can set up Trainerroad to use Virtual Power and compare this to the realtime reading from powermeter via garmin/joule etc.

I got the TR developers to update the power profile (the Beta was WAY out) for this/my trainer after I borrowed a friends Powertap, did a ride
at lots of set speeds and let them have a look. Would be interesting to know if the figures compare reasonably on another setup - though I realise that inconsistencies between each trainer tyre etc can make a difference.

Anyway I redid my 8 min test after they recalibrated the power curve...

http://www.trainerroad.com/cycling/rides/107718

t5nel

Simmotino wrote:

Popped my indoor trainer cherry with my 20 minute test this morning.

Ouch. Very ouch

As a turbo novice, does it get easier to maintain a steady power output? Found it really hard to hit a cadence and sit there (as you can probably tell from my alpine-esque trace!). Not sure if that's down to me and my riding, or just a natural result of such accurate power tracking.

Totally hooked already though!

It's good isn't it.

Another JetFluid Pro rider. When I first started a few months back the power profile was VERY different for this trainer. check the difference between my two 8 min tests on old and new profile. The TR guys kindly updated the profile for me after I got some powertap data. Would be good to verify from a few sources that the current settings are 'sane'.

OLD profile
http://www.trainerroad.com/cycling/rides/47607
NEW profile
http://www.trainerroad.com/cycling/rides/107718

Garryboy

Hi - I'm a jetfluid pro user and had similar experience with Virtual Power profile

Old (after this FTP was set to 165)
http://www.trainerroad.com/cycling/rides/85733

New (after this FTP was set to 247 - despite me losing it big style on second 8 min int!)
http://www.trainerroad.com/cycling/rides/99169

No idea if the number are sane or close to real power, but I'm ok with that as long as they are consistent and I can measure (hopefully) improvement.

jgsi

Thats all you need with virtual power - a consistent set of results to measure by.. if it bears any proximity to reality - bonus!
BTW , just basking in reflected glory of this 8)
http://www.trainerroad.com/cycling/rides/108802
If you can do Cathedral once or even 2 times a week, it will be training time very well spent.

t5nel

JGSI wrote:

Thats all you need with virtual power - a consistent set of results to measure by.. if it bears any proximity to reality - bonus!
BTW , just basking in reflected glory of this 8)
http://www.trainerroad.com/cycling/rides/108802
If you can do Cathedral once or even 2 times a week, it will be training time very well spent.

I think you need a bit more than that TBH.

While I totally agree that you do not need to know the absolute power value at all...

In order for the training to work then the %ages have to be right as well. e.g. I need to know that if I am to train at 85% FTP for an interval then what the VP 85% of FTP is the same as the real 85% FTP. As on many of the trainers the relationship of speed/power is not linear I think this does not always happen. To think about this in terms of a graph (y axis power, x axis speed), an offset on the y axis (between VP and Power) would not affect the value of training at all but two curves that increasingly drift apart with speed would present a training problem.

My thoughts anyway.

Roubaixsl3

So I did Starr King last night at 105%, first rep was fine around 95rpm, stayed in the same gear for the 2nd rep with a little reduction in power (did Rouge Roubaix night before so legs were a bit heavy) but on the 3rd rep I couldn't hang on at 95rpm, so I went up a gear (maybe two) and slogged it out at around 80rpm. My question is, I could possibly have done all three reps at 80rpm but feel that this is working the legs more like on a steep climb as opposed to spinning faster at 95, which is the best method for training, big gear/low rpm ?. My goal is to increase average speed over 100 mile rides.
http://www.trainerroad.com/cycling/rides/108365

napoleond

t5nel wrote:

NapoleonD wrote:

Broke my trainer road cherry today, started the int. base plan.
First proper test in over 18 months.
Ouch. Blew up big time on the 2nd one heh heh. Very unfit. It is what it is, It'll get better.

Something to work on (and more power than me!)

http://www.trainerroad.com/cycling/rides/108228

Are you still using your jetFluid trainer?

If so I would be interested to know how you find the Virtual Power readings stack up with your powermeter. You can set up Trainerroad to use Virtual Power and compare this to the realtime reading from powermeter via garmin/joule etc.

I got the TR developers to update the power profile (the Beta was WAY out) for this/my trainer after I borrowed a friends Powertap, did a ride
at lots of set speeds and let them have a look. Would be interesting to know if the figures compare reasonably on another setup - though I realise that inconsistencies between each trainer tyre etc can make a difference.

Anyway I redid my 8 min test after they recalibrated the power curve...

http://www.trainerroad.com/cycling/rides/107718

Still got the jet fluid pro

I'll have a look and see what I need to do...

Simmotino

t5nel wrote:

It's good isn't it.

Another JetFluid Pro rider. When I first started a few months back the power profile was VERY different for this trainer. check the difference between my two 8 min tests on old and new profile. The TR guys kindly updated the profile for me after I got some powertap data. Would be good to verify from a few sources that the current settings are 'sane'.

OLD profile
http://www.trainerroad.com/cycling/rides/47607
NEW profile
http://www.trainerroad.com/cycling/rides/107718

Don't have access to a power meter I'm afraid so can't cross reference the results. I know they recently updated the profile as you say, so presumably moving closer to 'accurate'.

I'm not really looking for definitive numbers though, just a constant by which I can measure improvement as well as structured rides to help achieve that.

ExigeR

I'm a failure

http://www.trainerroad.com/cycling/rides/109037

jgsi

Try a few more workouts like Balcony that are under that thicker line on the graph
It's not a race ...

ps I am still joint 1st in number of rides this month.....

Garryboy

JGSI wrote:

Try a few more workouts like Balcony that are under that thicker line on the graph
It's not a race ...

ps I am still joint 1st in number of rides this month.....

Damn you, hadnt noticed that section before. Am sitting 8th for TSS and 10th for number of rides this month.

Now I'll never take a recovery day! (see 'give it a rest' thread)

ExigeR

Yeah i think i will back it off a little, been working through the "20 Minute Power Accelerator" plan but I'm starting to get bored with it being flat out every time i get on the turbo.
Having a hard week at work as probably doesn't help.

24 turbos in 21 days thats good going lol.

gwillis

Joined up tonight and did my 20min test not 100% sure ive done it correctly .I have a tacx swing which isnt listed but appears to be similar to the satori. I set it to level 2 which gives me a road feel.

How did I do?

http://www.trainerroad.com/cycling/rides/109105

Im 42 no racer but any feedback is welcome

dw300

Oh, so we're having a competition to see who can do the most hours in the saddle or TSS .. suddenly I have motivation again!

markp80

t5nel wrote:

JGSI wrote:

Thats all you need with virtual power - a consistent set of results to measure by.. if it bears any proximity to reality - bonus!
BTW , just basking in reflected glory of this 8)
http://www.trainerroad.com/cycling/rides/108802
If you can do Cathedral once or even 2 times a week, it will be training time very well spent.

I think you need a bit more than that TBH.

While I totally agree that you do not need to know the absolute power value at all...

In order for the training to work then the %ages have to be right as well. e.g. I need to know that if I am to train at 85% FTP for an interval then what the VP 85% of FTP is the same as the real 85% FTP. As on many of the trainers the relationship of speed/power is not linear I think this does not always happen. To think about this in terms of a graph (y axis power, x axis speed), an offset on the y axis (between VP and Power) would not affect the value of training at all but two curves that increasingly drift apart with speed would present a training problem.

My thoughts anyway.

- I agree with you completely (and I'm pretty sure JGSI would too). Yes, it's repeatabity between rides that's important to monitor improvement, but the VP profile certainly needs an accurate shape to ensure training in the correct zones. If it's not, then all those great TR workouts become a bit meaningless. The zones can be quite tight in terms of % of FTP, so there's not a huge margin for error, but having said that, most of the training zones are relatively close to FTP, so it just needs the correct profile in that region.

Then again, how tight to the target do you ride? +/- 5%?

And JGSI - that Cathedral is two and a half hours! You must have a hell of a saddle!!! (And a masochistic streak).

Cheers,
MarkP

t5nel

gwillis wrote:

Joined up tonight and did my 20min test not 100% sure ive done it correctly .I have a tacx swing which isnt listed but appears to be similar to the satori. I set it to level 2 which gives me a road feel.

How did I do?

http://www.trainerroad.com/cycling/rides/109105

Im 42 no racer but any feedback is welcome

The good thing is the fact that you are using your turbo and it will make you get stronger!

It is *really* hard to take any meaningful info about how good your power numbers are from Virtual Power...especially as your trainer is not listed. If the figures were accurate (and that is a HUGE assumption) then you are already way over 4W/kg. If you want to use Power properly then I think you have to get a poewr meter. If you want to use Virtual Power then go for one of the trainers they recommend and try to keep everything as consistent as possible.

jgsi

t5nel wrote:

gwillis wrote:

Joined up tonight and did my 20min test not 100% sure ive done it correctly .I have a tacx swing which isnt listed but appears to be similar to the satori. I set it to level 2 which gives me a road feel.

How did I do?

http://www.trainerroad.com/cycling/rides/109105

Im 42 no racer but any feedback is welcome

The good thing is the fact that you are using your turbo and it will make you get stronger!

It is *really* hard to take any meaningful info about how good your power numbers are from Virtual Power...especially as your trainer is not listed. If the figures were accurate (and that is a HUGE assumption) then you are already way over 4W/kg. If you want to use Power properly then I think you have to get a poewr meter. If you want to use Virtual Power then go for one of the trainers they recommend and try to keep everything as consistent as possible.

120 lbs.??. this is getting ridiculous .. Pozzovivo territory

ramp it up, you lightweight

mattshrops

After coming on here whinging last week i feel its only fair to say no problems at all this week.

Sundayhttp://www.trainerroad.com/cycling/rides/106888
Too frosty for me( and cut short for lunch out 8) )

Mondayhttp://www.trainerroad.com/cycling/rides/107639

Tuesdayhttp://www.trainerroad.com/cycling/rides/108262
Pyramidal with a bit extra

Wednesdayhttp://www.trainerroad.com/cycling/rides/109068

Had a rest day today :roll:

Have to say i'm finding TR a fantastic motivational tool.
Also being able to train consecutive days is hopefully going to make a big difference this coming year.

Simmotino

Had another run at Gayley today but using a higher gear which seemed to level out the consistency in power a bit more than Tuesday's effort. Still bouncing between 260 and 270 though.

Might start adding in some tempo rides next week too as the legs are starting to feel good again and really don't feel three rides a week is enough.

Wrath Rob

Did Angels last night, felt strong for most of it and ended up with PB's for 5, 10, 20 and 60 min power. I think its time to do another 20 min test and see if I need to re-baseline my FTP. I was however nearly sick on the last interval as I was chasing Contador, hitting 96% of MHR. Not bad training given that I struggle to get it that high outside of a race.

napoleond

Simmotino wrote:

Had another run at Gayley today but using a higher gear which seemed to level out the consistency in power a bit more than Tuesday's effort. Still bouncing between 260 and 270 though.

Might start adding in some tempo rides next week too as the legs are starting to feel good again and really don't feel three rides a week is enough.

I've just done Gayley, my 2nd workout in the int. plan. My HR was through the roof as I had a VERY heavy night last night... had to do the last interval a little lower (but still in the green)...

http://www.trainerroad.com/cycling/rides/110254

Simmotino

Perhaps we should ask Nate to have the option of factoring in a hangover to the stats

Was Baxter for me today (also doing the Base I plan) so 90 minutes in the saddle. As I noted on the ride, legs felt good but my a**e certainly didn't!

Time to look at a new saddle I think

Garryboy

Was Palisade for me today, struggled but stayed mainly in the green. I seemed to struggle more with the unders than the overs.

I think one of my (many) weaknesses is recovering after an over ftp effort - legs and lungs. I'm 41 and have never really been fit before taking up cycling (c2 years ago) so wonder if I lack a good aerobic base?

Loving trainer road btw

http://www.trainerroad.com/cycling/rides/110538

I also have sorearseitis when doing over an hour on turbo, but can do 3-4 hours on road on same saddle with no issues.

jgsi

Garryboy wrote:

Was Palisade for me today, struggled but stayed mainly in the green. I seemed to struggle more with the unders than the overs.

I think one of my (many) weaknesses is recovering after an over ftp effort - legs and lungs. I'm 41 and have never really been fit before taking up cycling (c2 years ago) so wonder if I lack a good aerobic base?

Loving trainer road btw

http://www.trainerroad.com/cycling/rides/110538

I also have sorearseitis when doing over an hour on turbo, but can do 3-4 hours on road on same saddle with no issues.

Not a lot I can advise about turbo time in the saddle , except you do spend more time 'in' than 'out' of the saddle when on the turbo - so maybe like me , fidget a bit for a minute or so evry so often to get any numbness away.
Good shorts should be used - I have just bought some Etxeondo Ators- and the pad is excellent comfort wise.
I have been known to do long workouts on the turbo, even so I wouldnt say they are always a breeze but I never climb off due to saddle issues.... I am swapping my saddle next month for Selle Carbonio.. so I'll wait until then to make another judgement.

if you use Golden Cheetah in conjunction with Trainer Road, then you can validate if your aerobic base or aerobic fatigue is an issue for you.
The inbuilt graphs can give you an indication of where your power drops off whilst still working aerobically and then you can target specific workouts to improve.
There are a lot of guys who seem to be big hitting the power zones at the moment which unless I was prepping for a winter series, I would nt be bothering myself working each into a frenzy .

Anyone else use GC? I only ask because sometimes it throws up more questions than answers.

Simmotino

I must admit I don't always feel like the recovery/rest intervals need to be followed to the letter (although I still try to!) as sometimes just spinning a comfortable gear to recover form and breathing is more beneficial than sticking to the green, but it's normally in the right range to adjust accordingly. I think after time I'll probably just ride to what's comfortable for those sections but, for now at least, I'm trying to be as strict as possible to maximise the benefit.

As for the saddleitis, I think it's because out on the road the bike shifts and you can get out of the saddle, move back and forth, and generally just move around without even thinking about it. With the bike locked in to the trainer, that's a bit more difficult, so you tend to sit in one place for longer. Could be completely wrong of course, but it makes sense in my head!

jamienorton

Went outside on the bike today for a 40 Miler,only did 20 in the end though (managed to finally to break the 17mph average over that course though yay) after i realized that i still had my Turbo Skewer in. Wasn't 100% on whether it was safe to use on the roads, so thought better to be safe than sorry. Got Tioga tomorrow.