The official TrainerRoad thread

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  • TKF
    TKF Posts: 279
    Is anyone using a Cycleops Fluid Pro and virtual power? And have you noticed the power readings change recently?

    I was getting sweet spot power readings in Jan which agreed with my HR numbers. Tonight I had to knock the sweet spot back to 80% and even then my HR was firmly into VO2.

    I've noticed similar in the last couple of weeks and I was wondering if TR have changed the power curves for that model.
  • Simmotino
    Simmotino Posts: 295
    It's covered a page or two back. There are two profiles for the JetFluid, one appended with [powertap], one with [CycleOps].

    The [powertap] profile is the more accurate for virtual power, whereas the [CycleOps] profile is based on CycleOps' website figures.

    The former happens to give a higher power reading than the latter, so if you select the wrong one (as I did last week) you'll be blowing out your backside just trying to hit FTP :mrgreen:
  • Pigeons in flight
    Pigeons in flight Posts: 282
    Hi - have just taken delivery of a Kinetic Road Machine, after my rackety mag training gave up the ghost. I've sent off for the virtual power required hardware (ANT +, etc) and will shortly be joining the TR fraternity!

    I was however, wondering what resistance the Kinetic turbo users amongst you apply to your tyre on the Road Machine? The instructions state to turn the resistance knob "2 to 5 times". Presumably (when using Virtual Power on TR) if you select 5 turns rather than 2, this will have an impact on the power rating? Or am I missing something...
    Never mistake motion for action
    Tweet@gmunrop69
    Trainerroad - GMan69
  • fukawitribe
    fukawitribe Posts: 109
    edited February 2013
    Pigeons in flight wrote:
    Hi - have just taken delivery of a Kinetic Road Machine, after my rackety mag training gave up the ghost. I've sent off for the virtual power required hardware (ANT +, etc) and will shortly be joining the TR fraternity!

    I was however, wondering what resistance the Kinetic turbo users amongst you apply to your tyre on the Road Machine? The instructions state to turn the resistance knob "2 to 5 times".

    It depends on a number of things... for instance I am currently using 2 turns on a 700x23c Hutchinson at 95psi , which is OK for most things but prone to a bit of slipping - it also makes it easier to run out of gears. I chose the number of turns and pressure initially as I am obviously using a road tyre and didn't want to over-crank the tension on it (heat, cleavage, flat-spotting etc). I need to redo my FTP soon, and will be moving to 3 or 3 1/2 probably at a slightly higher pressure - hopefully with a proper trainer tyre (would appreciate any feedback on those from anyone who is using/has used them). YMMV.
    Pigeons in flight wrote:
    Presumably (when using Virtual Power on TR) if you select 5 turns rather than 2, this will have an impact on the power rating? Or am I missing something...

    Yes it will impact on the power, the more you crank it down (for a given tyre/pressure) the harder it will get to put out a given virtual wattage, but that's not particularly important unless you need to correlate with 'real' power for some reason. As long as you are consistent in the setup, and don't have any issues such as tyre slip etc etc, it should be fine - it's all relative to your starting point.
  • Lightning
    Lightning Posts: 360
    Pigeons in flight wrote:
    I was however, wondering what resistance the Kinetic turbo users amongst you apply to your tyre on the Road Machine? The instructions state to turn the resistance knob "2 to 5 times". Presumably (when using Virtual Power on TR) if you select 5 turns rather than 2, this will have an impact on the power rating? Or am I missing something...
    Consistency is what's important, so as long as the tyre doesn't slip, you're good. FWIW, I use a continental hometrainer tyre (120 psi) and turn the resistance knob 3 times (full turns) after it touches the tyre.
  • Pigeons in flight
    Pigeons in flight Posts: 282
    Lightning wrote:
    Pigeons in flight wrote:
    I was however, wondering what resistance the Kinetic turbo users amongst you apply to your tyre on the Road Machine? The instructions state to turn the resistance knob "2 to 5 times". Presumably (when using Virtual Power on TR) if you select 5 turns rather than 2, this will have an impact on the power rating? Or am I missing something...

    Consistency is what's important, so as long as the tyre doesn't slip, you're good. FWIW, I use a continental hometrainer tyre (120 psi) and turn the resistance knob 3 times (full turns) after it touches the tyre.
    fukawitribe wrote:
    Pigeons in flight wrote:
    Hi - have just taken delivery of a Kinetic Road Machine, after my rackety mag training gave up the ghost. I've sent off for the virtual power required hardware (ANT +, etc) and will shortly be joining the TR fraternity!

    I was however, wondering what resistance the Kinetic turbo users amongst you apply to your tyre on the Road Machine? The instructions state to turn the resistance knob "2 to 5 times".

    It depends on a number of things... for instance I am currently using 2 turns on a 700x23c Hutchinson at 95psi , which is OK for most things but prone to a bit of slipping - it also makes it easier to run out of gears. I chose the number of turns and pressure initially as I am obviously using a road tyre and didn't want to over-crank the tension on it (heat, cleavage, flat-spotting etc). I need to redo my FTP soon, and will be moving to 3 or 3 1/2 probably at a slightly higher pressure - hopefully with a proper trainer tyre (would appreciate any feedback on those from anyone who is using/has used them). YMMV.
    Pigeons in flight wrote:
    Presumably (when using Virtual Power on TR) if you select 5 turns rather than 2, this will have an impact on the power rating? Or am I missing something...

    Yes it will impact on the power, the more you crank it down (for a given tyre/pressure) the harder it will get to put out a given virtual wattage, but that's not particularly important unless you need to correlate with 'real' power for some reason. As long as you are consistent in the setup, and don't have any issues such as tyre slip etc etc, it should be fine - it's all relative to your starting point.

    Thanks for the responses guys; very helpful. I'll go for 3 full turns - and keep it that way!
    Never mistake motion for action
    Tweet@gmunrop69
    Trainerroad - GMan69
  • TKF
    TKF Posts: 279
    Simmotino wrote:
    It's covered a page or two back. There are two profiles for the JetFluid, one appended with [powertap], one with [CycleOps].

    The [powertap] profile is the more accurate for virtual power, whereas the [CycleOps] profile is based on CycleOps' website figures.

    The former happens to give a higher power reading than the latter, so if you select the wrong one (as I did last week) you'll be blowing out your backside just trying to hit FTP :mrgreen:
    Ahaaaaa

    That explains it!
  • jgsi
    jgsi Posts: 5,062
    After 4 months almost solid TR , the focus is back to the road thanks to our glorious weather window ( hasnt rained for at least 2 weeks, I estimate a drought warning in 10 days time).
    Better , more efficient calories burn down to longer in the saddle for me anyways.
    Nipped in at 165 lbs today and another 2 -3 hours tomorrow morning and 3 hours fast pace on Sunday.

    I will still keep my sub going for awhile but generally have had enough of sweating in the kitchen.
  • ChrisSA
    ChrisSA Posts: 455
    Legs still trashed after the weekend's duathlon. Pyramidal ridden tonight. An hour in sweetspot to spin the legs out.
    I think I've worked out what SS is now for :)
    My Blog!
    Twitter
  • springtide9
    springtide9 Posts: 1,731
    Episode #34 – A Glimpse into the Future of Indoor Training with Nate Pearson from Trainer Road
    http://semiprocycling.com/the-future-of ... ainer-road


    So now we know what's coming..... :-)
    Simon
  • jgsi
    jgsi Posts: 5,062
    Are we all semi pros then? :wink:
    MY sponsor cheque seems to be delayed in the post yet again.

    oh did Blender honest

    TR failed to record properly - have done a ticket
    39N3qhL.jpg
  • springtide9
    springtide9 Posts: 1,731
    JGSI wrote:
    Are we all semi pros then? :wink:
    MY sponsor cheque seems to be delayed in the post yet again.

    Call yourself a road cyclist? Don't you listen to the Semiprocycling.com podcast every week?
    I'm sure one of 'The Rules' states that it's obligatory if you own a Power Meter!

    Or maybe I just found the link posted at...
    http://www.facebook.com/TrainerRd

    LOL

    While the weather is OK, I'm back on the black stuff!!!!
    Simon
  • handful
    handful Posts: 920
    Quick question. When doing the 20 minute test is it better to up the FTP beforehand to give yourself a target to try and reach or is better to take the test on current FTP and just try and get above the target line as much as possible?

    I ask because my highest FTP score on any workout so far was my first trial workout on Sufferfest revolver when it was set on the default 200. I faded badly in the last few intervals but must have been giving it my all trying to hit the target power.
    Vaaru Titanium Sram Red eTap
    Moda Chord with drop bars and Rival shifters - winter/do it all bike
    Orbea Rise
  • wavefront
    wavefront Posts: 397
    handful wrote:
    Quick question. When doing the 20 minute test is it better to up the FTP beforehand to give yourself a target to try and reach or is better to take the test on current FTP and just try and get above the target line as much as possible?

    I ask because my highest FTP score on any workout so far was my first trial workout on Sufferfest revolver when it was set on the default 200. I faded badly in the last few intervals but must have been giving it my all trying to hit the target power.

    I would just leave it set as it is, and almost ignore the target, and just try and achieve the maximum power you can for that 20 mins - but remember you must pace yourself so you can sustain that power for the 20 mins and not tail off, or find you have loads in reserve when it's completed.

    When you have done the test and it gives you the resultant FTP, go backhand do the video - hopefully you won't fade as it'll be based around your new FTP.
  • handful
    handful Posts: 920
    Ok, thanks wavefront
    Vaaru Titanium Sram Red eTap
    Moda Chord with drop bars and Rival shifters - winter/do it all bike
    Orbea Rise
  • mikenetic
    mikenetic Posts: 486
    This is the first winter I've used a turbo, but decided to give it a go and chipped in with my missus for a Kurt Kinetic and TrainerRoad.

    I've just completed the Intermediate Base 1, mixed in with some winter group riding . I retested my FTP this evening, didn't really know what to expect but was really pleased to see an increase in output of over 7%. I've been riding for a while, but that was more than I was expecting.

    My missus has seen more dramatic results. She's done less riding than me, but over 6 weeks bumped her output up by 15%.

    TrainerRoad's probably the best cycling investment I've made, certainly when it comes to giving demonstrable improvements.
  • Hollow-legs
    Hollow-legs Posts: 142
    I signed up for TR last month ,but have just started the base 1 plan last week ,only 4 rides in and i am loving it ,this is the first winter with a turbo, I have had a the turbo since last october,,but started doing 2-3 day a week on it over jan,feb,i was justing using music ,turbo dvds ...i was doing ok but without any structure or advice or seeing any visible goals .
    Trainerroad has changed everything ,i love it,though i hated the 8 minute test it nearly killed,i am bit of lightweight compaired to the TR pros here ,,,probadly match my user name :D

    I know my goals ,my weaknesses ,,,i would have to say that a good pair of shorts is mandatory..my arse was numb on the longer workouts...it was effecting my workout ...lesson learnt..i will buying a floor fan next week as well!
  • mikenetic
    mikenetic Posts: 486
    If the 8 minute test nearly killed you, you're doing it right. :D

    I love the way you can overlay TR on the top of iPlayer, really stops it being a drag.
  • Hollow-legs
    Hollow-legs Posts: 142
    Yeah! I was very wary before i started it ,,,think my heart was racing as i started it ,, it lulls you into a false sense of security ...then bang !!! I was trying to match the target power all the time ,my mistake!

    I am happy with results so far ...i am no spring chicken ...and still a novice!
  • ChrisSA
    ChrisSA Posts: 455
    Hi All,

    20 minute test tonight. I've not done one since the beginning of Jan; I thought yesterday's swim only day would count as rest, after a hard run Sunday night.

    Last test my FTP hadn't increased too much (220 -> 223W) but the pacing was shocking. This time the pacing was much better, though there was a bump where I leant too hard on my tribars and dropped into the small ring. :oops:
    A ~5% increase to an FTP of 233W. Hindsight is always a wonderful thing. I feel like I could have gone harder, but the feeling at the end and the rising bile told otherwise!
    My Blog!
    Twitter
  • markp80
    markp80 Posts: 444
    ChrisSA wrote:
    A ~5% increase to an FTP of 233W.
    - Nice one Chris, going in the right direction.

    I did Lamarck last night, 4 x 10 mins @ FTP, with 2 min RBI. That was a tough one!

    Cheers,
    MarkP
    Boardman Road Comp - OK, I went to Halfords
    Tibia plateau fracture - the rehab continues!
  • ChrisSA
    ChrisSA Posts: 455
    I like the look of that. Obviously lower in TSS and IF than Gray, and I'm trying to build TSS at the moment.

    What to do Thursday night then. Either way I'll have to run off the back of it. Decisions decisions...
    My Blog!
    Twitter
  • ChrisSA
    ChrisSA Posts: 455
    There Is No Try.

    Massive LH calf cramp right at the end :(
    First ride with my new FTP. Managed to follow it up with a 1km brick run, then back on the turbo for 10 minutes to spin the legs out.

    Other than that, a bloody good workout.
    My Blog!
    Twitter
  • jgsi
    jgsi Posts: 5,062
    Done the latest SF http://www.trainerroad.com/cycling/rides/256267r again, this time finishing the last couple of AC intervals.
    Jumped on scales after shower - under 162lbs this time with a bodyfat of 5%, but that is Tanita speak for around 10/11 % in reality.
    My PMC in Golden Cheetah is hovering neutral stress balance at the moment but going to have a good training weekend hopefully.
  • ChrisSA
    ChrisSA Posts: 455
    Trying to build my CTL at the moment. TSB has been positive for weeks after rescheduled races and lots of tapering.
    My Blog!
    Twitter
  • markp80
    markp80 Posts: 444
    ChrisSA wrote:
    There Is No Try.

    Massive LH calf cramp right at the end :(
    First ride with my new FTP. Managed to follow it up with a 1km brick run, then back on the turbo for 10 minutes to spin the legs out.

    Other than that, a bloody good workout.
    :shock:
    Boardman Road Comp - OK, I went to Halfords
    Tibia plateau fracture - the rehab continues!
  • handful
    handful Posts: 920
    I'm really enjoying (not sure if that's the right word) TR and the gains I've made in the first couple of months. I took my first test on 20th Jan and my ftp was assessed as being a rather pathetic 162. :oops:

    Around 3 weeks later I did a 20 minute test because I felt I wasn't being challenged enough at the level I was doing workouts and that upped my ftp to 177. On Sunday I decided to do another test because again I felt ready and this time my ftp was 193 so an overall gain of just under 20% in less than 8 weeks. :)

    I appreciate the gains will become progressively smaller going forward but I thought I should share my experience so far for the benefit of anyone wondering whether the £6 odd a month is worth it. For me it's a resounding yes! Looking forward to breaking through the 200 barrier sometime soon!

    http://www.trainerroad.com/career/chricycle147
    Vaaru Titanium Sram Red eTap
    Moda Chord with drop bars and Rival shifters - winter/do it all bike
    Orbea Rise
  • markp80
    markp80 Posts: 444
    handful wrote:
    I took my first test on 20th Jan and my ftp was assessed as being a rather pathetic 162. :oops:
    On Sunday I decided to do another test because again I felt ready and this time my ftp was 193 so an overall gain of just under 20% in less than 8 weeks. :)

    I appreciate the gains will become progressively smaller going forward but I thought I should share my experience so far for the benefit of anyone wondering whether the £6 odd a month is worth it. For me it's a resounding yes! Looking forward to breaking through the 200 barrier sometime soon!

    http://www.trainerroad.com/career/chricycle147
    I started back in September, I think it was, and similar to you I had an FTP of 168. 200w became my goal as well, and I made it a short while ago, now at 211. I also made my personal target of 2.0w/kg, from a combination of increased FTP and weight loss.

    So it's a resounding yes from me as well!

    Thanks for sharing and good luck with the target!
    MarkP
    Boardman Road Comp - OK, I went to Halfords
    Tibia plateau fracture - the rehab continues!
  • ChrisSA
    ChrisSA Posts: 455
    MarkP80 wrote:
    ChrisSA wrote:
    There Is No Try.

    Massive LH calf cramp right at the end :(
    First ride with my new FTP. Managed to follow it up with a 1km brick run, then back on the turbo for 10 minutes to spin the legs out.

    Other than that, a bloody good workout.
    :shock:

    :D
    Thanks for the comment - sig updated!

    Ericsson last night for some recovery.
    My Blog!
    Twitter
  • Strith
    Strith Posts: 541
    What are most people doing 8 or 20 min test. Did 8 min test on the weekend:

    http://www.trainerroad.com/cycling/rides/257398

    Then failed some of the intervals on matthes two days later, so cranked down a few % for today and all was ok.

    Whats the general consensus, longer test more reliable?

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