The official TrainerRoad thread
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Simmotino wrote:New FTP test this morning having finished the Base I.
6 weeks ago, having not been on the bike for a while, my 20 Minute Test was my first ride on Trainer Road and my first (in anger) on a turbo. I went out too quickly, paid the price, and ended up with a 264 FTP rating (which I then scaled back to 260).
Tested this morning having followed the Base I with a couple of extra rides dropped in toward the end, and the 20 Minute Test this time was a little better paced (still struggled to nail it completely) at a much higher output resulting in an FTP of 324! :shock:. This coupled with the wight loss means I'm now at 3.5W/Kg too.
I would have loved to jump for joy to celebrate the improvement, but it was more collapse in a heap and try desperately to avoid throwing up in my mouth!
I'm not sure if I'll scale the FTP back a little to account for the exaggerated last 90 seconds, but I'm delighted by the improvement.
Something tells me the next 6 weeks will hurt a little more than the last though...
The exaggerated last 90 seconds shows you had a lot more to give so I'd leave that in there or your new FTP will be too low. That's some serious improvement from 22 workouts in 6 weeks. It will be very interesting to see how you cope when you do Base 2 with an FTP 25% higher than Base 1!0 -
GiantMike wrote:
The exaggerated last 90 seconds shows you had a lot more to give so I'd leave that in there or your new FTP will be too low. That's some serious improvement from 22 workouts in 6 weeks. It will be very interesting to see how you cope when you do Base 2 with an FTP 25% higher than Base 1!
It certainly didn't feel like I had *anything* more to give to be honest! Absolutely breathing out of my hole!
My first ride on Base II is tomorrow and I am also interested to see how much harder it will be. The last couple of weeks of Base I were 'ok' in terms of effort, but didn't leave me gasping at any point, which makes me think I was perhaps well down on the level I should have been.
I did start from a point of not having been on the bike for some time, so I think perhaps it's more a recovering of what form I did have rather than out and out improvement?0 -
Simmotino wrote:My first ride on Base II is tomorrow and I am also interested to see how much harder it will be. The last couple of weeks of Base I were 'ok' in terms of effort, but didn't leave me gasping at any point, which makes me think I was perhaps well down on the level I should have been.
I did start from a point of not having been on the bike for some time, so I think perhaps it's more a recovering of what form I did have rather than out and out improvement?
Agreed. Looking at your rides I noticed the following:
1. Your max recorded HR was around 186. Your normal highest HR during a workout was 143-146, with some up to the 160s.
2. You completed every workout. I sometimes fail to complete a workout or I have a back off to complete it.
To me this immediately looked like you were working well below your FTP.
Good luck tomorrow
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GiantMike wrote:Agreed. Looking at your rides I noticed the following:
1. Your max recorded HR was around 186. Your normal highest HR during a workout was 143-146, with some up to the 160s.
2. You completed every workout. I sometimes fail to complete a workout or I have a back off to complete it.
To me this immediately looked like you were working well below your FTP.
Good luck tomorrow
Thanks Mike, appreciate the feedback, always good to get a second (outside) interpretation of the numbers. What you say makes sense, so I guess tomorrow will be a tougher test which will be good. Nothing like a bit of pain to make you feel alive!
(Great blog by the way, very interesting reading)0 -
^^^ Thanks. Good to see somebody has read it!
I have learned a lot from blogging because it makes me analyse what I'm doing and it has also made me continue a workout when I might normally quit.0 -
ChrisSA wrote:Thunder for me this evening, 1hr in SS. Interesting - something like a 4 min warmup, then a leg opener, and another 5 minute RI. I got cold
Then it ramped up and got better.
I need to schedule a 20minute test soon. Probably Tuesday...
I quite enjoyed Thunder but yeah, the initial clearing effort and subsequent recovery does seem to drag a little.0 -
GiantMike wrote:Simmotino wrote:My first ride on Base II is tomorrow and I am also interested to see how much harder it will be. The last couple of weeks of Base I were 'ok' in terms of effort, but didn't leave me gasping at any point, which makes me think I was perhaps well down on the level I should have been.
I did start from a point of not having been on the bike for some time, so I think perhaps it's more a recovering of what form I did have rather than out and out improvement?
Agreed. Looking at your rides I noticed the following:
1. Your max recorded HR was around 186. Your normal highest HR during a workout was 143-146, with some up to the 160s.
2. You completed every workout. I sometimes fail to complete a workout or I have a back off to complete it.
To me this immediately looked like you were working well below your FTP.
Good luck tomorrow
I might be wrong but shouldn't you be able to complete all Base I workouts, given their relatively low IF/TSS. Having something left at the end of these wouldn't mean your FTP was wrong, would it?0 -
I've done Lamarck a couple of times and haven't yet managed to keep to target over all the intervals. Is this one particularly hard?!?!Simmotino wrote:Well, I think it's safe to say 260 *was* too low an FTP, as Lamarck hurt like buggery this morning!
MarkPBoardman Road Comp - OK, I went to Halfords
Tibia plateau fracture - the rehab continues!0 -
Going thru a veritable rough patch at the moment - no way could I even consider a workout like Lamarck.0
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daveyok wrote:I might be wrong but shouldn't you be able to complete all Base I workouts, given their relatively low IF/TSS. Having something left at the end of these wouldn't mean your FTP was wrong, would it?
I don't see that you shouldn't be able to, no. A lot of Base I is sweet spot work so should all be manageable. I think it was more a question of just how much I had left at the end that meant I was working to a lower level than I should.
As Mike rightly pointed out, my HR was never really stretched and, having re-tested, 260 was definitely too low an FTP figure to be using those rides to their maximum potential.MarkP80 wrote:I've done Lamarck a couple of times and haven't yet managed to keep to target over all the intervals. Is this one particularly hard?!?!
MarkP
It certainly made me work, but some of that is probably due to it being the first ride at the new FTP. It is quite a mentally challenging workout IMO as 10 minutes of steady effort right on FT is bad enough, but to then only get two minutes recovery before the next means I did find myself needing to have a quiet word with myself about how hard it was if you see what I mean?
I certainly knew I'd done it by the time I had finished and the legs are tired this morning.JGSI wrote:Going thru a veritable rough patch at the moment - no way could I even consider a workout like Lamarck.
How come? Under the weather, or the legs just not wanting to play ball? 0 -
Simmotino wrote:JGSI wrote:Going thru a veritable rough patch at the moment - no way could I even consider a workout like Lamarck.
How come? Under the weather, or the legs just not wanting to play ball?
No 'feel' in the legs if I try to go around the top end.. so looking at the forecast for tomorrow and it seems a road ride is in order to make a change.. however trying to shed up to 11lbs in a month isnt helping.0 -
Help me out here guys. I am wasting too much time googling turbos trying to decide which one to buy to use with trainerroad.com. The only one they recommend are the Kurt Kinetic and these are out of my price range.
Which turbo would you recommend which give consistent and repeatable virtual power across resistance settings, have a realistic ride feel, do not destroy tyres and do not cost the earth, or equally not recommend?Live to ski
Ski to live0 -
There will be a correlation between the 2 , but at this time of the year as long as general health isnt affected, then a few less poundage to carry cant harm... if weather holds then first reliability run is later this month and if I am keeping up then still all good.Simmotino wrote:JGSI wrote:...however trying to shed up to 11lbs in a month isnt helping.
That can't be healthy, surely? Would be the prime reason in my mind as to why your legs don't have any staying power? :?
Tbh it is more about sourcing good food... much much less of processed foods etc0 -
JGSI wrote:There will be a correlation between the 2 , but at this time of the year as long as general health isnt affected, then a few less poundage to carry cant harm... if weather holds then first reliability run is later this month and if I am keeping up then still all good.
Tbh it is more about sourcing good food... much much less of processed foods etc
Why so much so quickly (if you don't mind me asking)?
I would suggest the fact that you aren't rolling at your usual levels currently would indicate that there is something wrong and, if you aren't ill, it would point to the diet more than anything IMO.0 -
People ask me basically.. combined with a lack of patience I am fast tracking this up to and only to the point where it remains sensible.
It is not as drastic a routine as you may be imagining, combined with the amount of training I have 'in the bank' since last autumn, I have the luxury of being able to satisfy my curiosity.
Also seen where I can get a pair of handbuilt carbon clinchers for racing- gotta justify nearly £5000 -
Fair enough, but from the outside at least it seems it isn't necessarily working for you right now *shrug*
(That's not to say I'm right and you aren't, but 2+2 etc....)0 -
Did SF Angels instead of Tioga as I was pushed for time.
http://www.trainerroad.com/cycling/rides/146687
Forgot (for a brief moment) that I'd manually raised my FTP since the last sufferfest video. :shock:0 -
Has anyone used a Nexus 10 with an ANT stick? I think they are fussy about USB connections s and the only way is via an OTG cable?0
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Base 1 programme negotiated. New Test;
http://www.trainerroad.com/cycling/rides/148514
puts me at 297 or 3.56w/kg, which hurt like hell, through Base 1 was starting to feel too easy so was time to up the intensity anyway. i've a feelign the 6 weeks of Base 2 are going to be painful.
Need to get better and judging how hard to go in a test rather than just keep ramping it up as it goes on though!0 -
My trainer road setup is nearly complete - just waiting on Amazon for the USB dongle, should be here today.
My turbo is listed - number 158, Elite Supercrono Power Fluid, will be using virtual power. Anyone using this?
Will try and do the 20 minute test this week - have not cycled at all for about a month, I suspect this is going to be fairly hard work!strava - http://app.strava.com/athletes/1217847
trainerroad - http://www.trainerroad.com/career/joeh0 -
jotko wrote:Will try and do the 20 minute test this week - have not cycled at all for about a month, I suspect this is going to be fairly hard work!
Yes, it likely will be, and make sure you have a towel and a bucket nearby!
Don't go off too hard for the first 5 and re-evaluate half way through and adjust from there to make sure you get the full 20 out.
Good luck!0 -
Simmotino wrote:jotko wrote:Will try and do the 20 minute test this week - have not cycled at all for about a month, I suspect this is going to be fairly hard work!
Yes, it likely will be, and make sure you have a towel and a bucket nearby!
Don't go off too hard for the first 5 and re-evaluate half way through and adjust from there to make sure you get the full 20 out.
Good luck!
Ha ha, cheers, I am off to buy a bucket!
I commute 120+ miles a week when the days are longer, my mileage falls right off when it is cold and dark so I am hoping using TR and doing a training plan can can give me the motivation to get some decent turbo miles in over the winter.
Will post up my 20 minute test for ridicule when I get round to it :shock:strava - http://app.strava.com/athletes/1217847
trainerroad - http://www.trainerroad.com/career/joeh0 -
Hey, no ridicule here! 0
