The official TrainerRoad thread

ChrisSA

Hell Hath No Fury for me tonight. New 15, 20 & 60 minute power records for TR. Though I got a greater 20 minute AP record racing last weekend.

A few probs getting the video to play, but the support as ever is great.

Aiming to get outside on Sunday for my weekend ride.

wardieboy

Lightning wrote:

Yes, I think the resistance is the same too (forgot to mention and don't even know if it matters, but mine has the standard 6lb flywheel). Measured with PowerTap.

I have the same set up minus the PowerTap. I would be interested to know how close the numbers compared for the PowerTap against virtual power? Are we talking +/- 0-10 Watt variance, 10-20?...

Cheers

fukawitribe

wardieboy wrote:

Lightning wrote:

Yes, I think the resistance is the same too (forgot to mention and don't even know if it matters, but mine has the standard 6lb flywheel). Measured with PowerTap.

I have the same set up minus the PowerTap. I would be interested to know how close the numbers compared for the PowerTap against virtual power? Are we talking +/- 0-10 Watt variance, 10-20?...

Cheers

This may also be of interest if you've not seen it (scroll down to bit starting "What affects VirtualPower™?")

http://www.trainerroad.com/virtual-power

jgsi

I have been trying to find my 'legs' again a week after 'Sufferlandria'
today , i know just ExtraShot 20 minutes but still .. medals 10 min power up to 294 watts

Lightning

wardieboy wrote:

I have the same set up minus the PowerTap. I would be interested to know how close the numbers compared for the PowerTap against virtual power? Are we talking +/- 0-10 Watt variance, 10-20?...

Cheers

Around 10 watts variance (5% at 200w I guess), but it was consistent. Keep in mind the PowerTap isn't 100% accurate either, but it's pretty close. I have no idea how it would read on other trainers (even under the same setup), but it doesn't really matter, as comparing it would still be very pointless. As long as it's consistent (not only from session to session but also between different power zones) it's good enough to train with. It's useful for me since I don't like to mess around with the PT, so I can just use this on the turbo with my turbo bike and leave my outside bike as it is.

handful

I'm still very new to this but really enjoying my TR time, I've done 8 workouts now. I've been doing the Intermediate Base but decided to mix it up with some more intense workouts and did Needham this morning and achieved a TSS of 105 with the workout running at 103%. Is that telling me it's time to do another test and my FTP is set too low? I'd really appreciate some advice as I'm struggling to analyse my results effectively and want to gain maximum benefit for the time I'm putting in.

http://www.trainerroad.com/cycling/rides/207768

Lightning

handful wrote:

I'm still very new to this but really enjoying my TR time, I've done 8 workouts now. I've been doing the Intermediate Base but decided to mix it up with some more intense workouts and did Needham this morning and achieved a TSS of 105 with the workout running at 103%. Is that telling me it's time to do another test and my FTP is set too low? I'd really appreciate some advice as I'm struggling to analyse my results effectively and want to gain maximum benefit for the time I'm putting in.

http://www.trainerroad.com/cycling/rides/207768

I just checked your rides. Is your turbo consistent? If so, did you use the same setup every time? Judging by your rides, your FTP is too low (or the readings are wrong). Even your first ride (Revolver) suggests a FTP higher than the one you obtained on your 8 minutes FTP test. Were you fresh for it? Bad pacing maybe? That one ride you just did should also feel as if you were dying if your FTP is right (which it isn't). I'm also excluding adaptations to the turbo as your ride before the FTP test was actually better than the test itself, but keep in mind adaptations will also happen, leading to a higher power output on the turbo if you're not used to it. This isn't the reason in this case though.

If you're sure your turbo is consistent and want to retest your FTP, do it when you feel fresh (after the next rest day or something), but do the 20 minutes test instead if you don't mind. Don't worry too much about it though. Those workouts you did weren't for nothing, if that's what you're afraid of. You can keep doing them for another 1 or 2 weeks and retest your FTP then if you'd like, or you can even bump it manually right now and see how it goes.

handful

Hi Lightning. Yes, turbo is consistent, not taken the bike off for a few weeks. I did Revolver initially before doing the test at the default 200 FTP and it nearly killed me and made me realise I hadn't been doing it properly by just following the instructions because I had nothing to monitor how much power I was putting down and that's what impressed me about TR so much. I am used to Revolver though so maybe why I performed better on that than in the test which is over longer efforts?

The 8 minute test seemed like it was a decent effort for me at the time but and I think I was fresh for it, maybe just an off day. Since the first workout after the test I have been running at 103% and have come out of each of the Base workouts feeling like I had something left in the tank but was thinking that is the way it should be? TheNeedham one this morning was far from easy, I got my HR up over 170 at one point and I think my max is somewhere round 182 so not insignificant although again I was putting down more power than the target for good chunks of it.

I think I'll take your advice and do the 20 min test on Tuesday and see where that puts me! I do feel like I'm feeling stronger already although it may be wishful thinking! Many thanks for taking the time to look at my pathetic workouts and advising me though, it's much appreciated! Also for reassuring me my efforts so far haven't been wasted!

jotko

Got properly found out today, lol

Did 20 min test on Thurs which raised FTP to 261 from 204 - big increase, but I am sure mostly due to pacing/technique and addition of big fan than actual strength.

Today was first session with new FTP and stupidly thought I would give 'Fight Club'a go at 100%

http://www.trainerroad.com/cycling/rides/207905

Blew up and turned it down to 95% in the first interval, blew up again in the second and turned it down to 90% :oops:

Managed to get through it from then on but that was the hardest I have ever worked on the turbo, I just couldn't recover after the peak efforts, HR was going for it.

Its a line in the sand at least though, at least I finished!

onemoresolo

I did a 20 minute FTP test on Friday night and came out with an FTP of 141. That sounds a little low - am I genuinely that unfit or is something not working properly? I'd say I'm an average cyclist, decent climbing ability and I kept up on the one club run I've done.

jgsi

Almost impossible to say about your fitness and FTP result. Link the ride, might be a few clues

onemoresolo

That's more or less what I guessed (that it would be hard to say either way). The ride is here: http://www.trainerroad.com/cycling/rides/205422

As you can see, I kept up for a bit then popped spectacularly. Thanks for looking anyway.

jgsi

No heart rate trace - the garmin hrm is probably a good investment as I use it to corroborate my TR training workout to effort level.
The Satori PT profile aint easy is it ? but stick with it as it has been calibrated to be pretty accurate - some sterling work by a forum member on here by the way who got it included into TR.
Just keep the workouts going but don't overreach yourself initially as I would just suggest that you need to build your base fitness up again - in other words, work on your endurance and things will improve.

damov2

Been itching to get back on bike and the trainer for a bit of trainer road! I managed to pull my hamstring a couple of weeks back , tried to ride through it a for week :? then went to the docs, he advised a bit of time of the bike! so I've given it 7 days and jumped back in base 1 today and actually felt really good and no sign of the hamstring

http://www.trainerroad.com/cycling/rides/209739

Going for a bike fit on thursday to make sure I'm not injuring myself due to poor fitting!

handful

handful wrote:

Hi Lightning. Yes, turbo is consistent, not taken the bike off for a few weeks. I did Revolver initially before doing the test at the default 200 FTP and it nearly killed me and made me realise I hadn't been doing it properly by just following the instructions because I had nothing to monitor how much power I was putting down and that's what impressed me about TR so much. I am used to Revolver though so maybe why I performed better on that than in the test which is over longer efforts?

The 8 minute test seemed like it was a decent effort for me at the time but and I think I was fresh for it, maybe just an off day. Since the first workout after the test I have been running at 103% and have come out of each of the Base workouts feeling like I had something left in the tank but was thinking that is the way it should be? TheNeedham one this morning was far from easy, I got my HR up over 170 at one point and I think my max is somewhere round 182 so not insignificant although again I was putting down more power than the target for good chunks of it.

I think I'll take your advice and do the 20 min test on Tuesday and see where that puts me! I do feel like I'm feeling stronger already although it may be wishful thinking! Many thanks for taking the time to look at my pathetic workouts and advising me though, it's much appreciated! Also for reassuring me my efforts so far haven't been wasted!

Just did the 20 minute test and felt like I gave it my best shot. I left my FTP where it was and cranked it up to 107% to give me some meaningful targets to maintain, not sure if this is the right way to do it? Anyway, got my HR up to 180 at one point which is only a couple off what I thought was my max so maybe I have a bit in reserve there although can't be much as I'm 50. End result was an improvement from 162 to 177 so I'm happy with that in little over 2 weeks!

http://www.trainerroad.com/cycling/rides/210499

StuRichT

Guys does anyone know how to get your speed to display during the workouts or to find out your speeds after you've finished?
Did a quick test run yesterday using my rollers, and even though I let my tires down as much as I sensibly can I'm pretty much topping out speed wise.
I think I'm gonna have to bite the bullet and buy a turbo, but anyway anyone know about the speed display?

Lightning

handful wrote:

Just did the 20 minute test and felt like I gave it my best shot. I left my FTP where it was and cranked it up to 107% to give me some meaningful targets to maintain, not sure if this is the right way to do it? Anyway, got my HR up to 180 at one point which is only a couple off what I thought was my max so maybe I have a bit in reserve there although can't be much as I'm 50. End result was an improvement from 162 to 177 so I'm happy with that in little over 2 weeks!

Yes, that's a good effort. Good job and keep it up! Retest every 4 weeks or so and you should keep seeing improvements

StuRichT wrote:

Guys does anyone know how to get your speed to display during the workouts or to find out your speeds after you've finished?

Indoor speed is irrelevant so it purposely doesn't show you that as far as I know. You can check how many "virtual" miles you covered after the workout if you want, but it's also irrelevant.

handful

StuRichT wrote:

Guys does anyone know how to get your speed to display during the workouts or to find out your speeds after you've finished?
Did a quick test run yesterday using my rollers, and even though I let my tires down as much as I sensibly can I'm pretty much topping out speed wise.
I think I'm gonna have to bite the bullet and buy a turbo, but anyway anyone know about the speed display?

I use my garmin for that but as lightning says its basically irrelevant. I find I don't even scroll to that page anymore and keep it focussed on the cadence so I can still see it when my heads down and I'm throwing up.

StuRichT

Yeah I know it's not important but I'm nearly flat out on the rollers and I'm not overly keen at sitting at 60 odd kmh in my living room. More curiosity really.

I did the 8min test and it seems I have some leeway for now, but I'm going to struggle to reach the targets in the high power intervals. I'll see how it goes. Maybe keep an eye out for a cheap turbo in the meantime.

Cheers

Wrath Rob

Start of week 5 meant a 20 min test. Unfortunately I'm carrying a bit of a cold so I wasn't sure if I should do the test, and then if I did whether I'd be able to generate the power or not. In the end I did [url=http://www.trainerroad.com/cycling/rides/211363the test[/url] and was able to push out the watts, though I was holding myself back a little for the first 10 mins which meant I had too much in reserve for the last minute. 20 min average power came out at 321w, giving a suggested FTP of 305w. That's a 22w improvement from the last test so I'm pretty happy with that.

Now comes the hard part, the first week's training at the new FTP level is always the worst!

Wrath Rob

And to follow on, last nights 2*20 sweet-spot intervals were tough. Very tough. I almost bailed at the end of the 1st, spent my 5 mins recovery wondering how I was going to make it through the 2nd and then just about got through it. Hopefully a bit of recovery today means that I won't find any threshold or more intense workouts quite as bad!

jgsi

I may not have won a Tour of Sufferlandria teeshirt but major major thanks al the same... a week of easier training and ... whoosh
http://www.trainerroad.com/cycling/rides/212789

The ride this morning tested ability to sit at just below and above the new figure.

fukawitribe

JGSI wrote:

I may not have won a Tour of Sufferlandria teeshirt but major major thanks al the same... a week of easier training and ... whoosh
http://www.trainerroad.com/cycling/rides/212789

The ride this morning tested ability to sit at just below and above the new figure.

Blimey that's looking good ! Seems that Old Man Strength just keeps growing

jgsi

It's the 'Old Spice' that does it! anyways now just gotta hold some kinda form ... first actual race is still weeks off.. though the North Shropshire Wheelers reliability will be tasty enough this Sunday.. and can I believe my eyes that it will be dry on Sunday?

mattshrops

Are you doing the long route over horseshoe pass?

Will be there myself if the weather is ok.(Managed to do some hill repeats today-first time out for ages)

jgsi

mattshrops wrote:

Are you doing the long route over horseshoe pass?

Will be there myself if the weather is ok.(Managed to do some hill repeats today-first time out for ages)

Plan is just to do the 50 miler... but riding out with a few guys from Crewe and back again after.
Give us a shout if you see us... be in Rourkie kit

mattshrops

JGSI wrote:

mattshrops wrote:

Are you doing the long route over horseshoe pass?

Will be there myself if the weather is ok.(Managed to do some hill repeats today-first time out for ages)

Plan is just to do the 50 miler... but riding out with a few guys from Crewe and back again after.
Give us a shout if you see us... be in Rourkie kit

Lightweight

Will do, msw for me.

jgsi

mattshrops wrote:

JGSI wrote:

mattshrops wrote:

Are you doing the long route over horseshoe pass?

Will be there myself if the weather is ok.(Managed to do some hill repeats today-first time out for ages)

Plan is just to do the 50 miler... but riding out with a few guys from Crewe and back again after.
Give us a shout if you see us... be in Rourkie kit

Lightweight

Will do, msw for me.

I knows... excuse is that I had a complete 'mare' around Shrewsbury last Sunday .. punctured after 20.. ankle deep in god knows what changing tube.... riding back to car with split sidewalls 8)

mattshrops

There was absolutely no way i was going out on that filthy day last week. I have heard a few tales of some of our youngsters drenched and shaking with cold.Not good.
i did manage 4hrs of turbo tho'

Mike39496

Busy every day this week up until tomorrow and 3 workouts to do by Sunday, going to be fun