The official TrainerRoad thread

onemoresolo

I should say, I cancelled my TR for the summer as I'm always riding outside, I'm not just massively lazy (honest)! I'll be rejoining come autumn.

jgsi

onemoresolo wrote:

I should say, I cancelled my TR for the summer as I'm always riding outside, I'm not just massively lazy (honest)! I'll be rejoining come autumn.

There is an alternative.(but it can test your patience at the same time) .. if you are using Golden Cheetah, there is a Satori Training profile in version 3... Gc is always worth looking at anyways.

onemoresolo

Thanks, I'll have a look.

I subscribed to TR foremost to improve my fitness and secondly to gauge an idea of my power output. It definitely did the former so it's only a minor inconvenience that the latter was inaccurate. And, despite my FTP figure being lower than it should be, the exertion required to maintain power figures relative to the FTP figure seemed appropriate. It's just less motivating to see a smaller number I guess!

I'm not 100% happy with the feel of the Satori anyway so may upgrade my trainer for this winter to one of the recommended TR ones and hopefully that wil smooth things out.

cerv50

After reading most (lol) of this thread I have decided to give TR a go. Bit confused re the ANT+ stick. Amazon sell one for £28 and a newer model for £40 odd, also the Suunto version. I have a Garmin 500 with the usual HR monitor, speed and cadence sensor fitted but which ANT+ device should I get please?

markp80

cerv50 wrote:

After reading most (lol) of this thread I have decided to give TR a go. Bit confused re the ANT+ stick. Amazon sell one for £28 and a newer model for £40 odd, also the Suunto version. I have a Garmin 500 with the usual HR monitor, speed and cadence sensor fitted but which ANT+ device should I get please?

I use the £28 Garmin version and it works fine. Plenty of people use the Suunto one as well though, and this is much smaller if that's a benefit (less likely to break it moving your laptop around?)
You shouldn't need to spend £40.

HTH,
MarkP

cerv50

Thanks MarkP, cheaper Garmin stick has been ordered at a bargain price of £26.80

tim_wand

Okay I ve come to the party very late. Having posted on here tonight asking if any one uses Trainerroad and whats it all about, IMPOSTER (thank you) pointed me in the direction of this thread.

I ve read the first dozen pages and the last and I m genuinely intrigued so please be gentle with me.

I m going to set the spare bike up on a turbo (Understand list of trainers that are compatible is on the site)

I then need ? Ant compatible Speed/Cadence sensor (HR optional)

Ant Usb and Laptop (Running Windows 7 in my case)


Then I m ready to rock and roll ?


Best starting place is the 20 minute (Takes 1 hour) FTP test to establish lactate threshold baseline for future plans

Subscription is $10 a month.


Have seen the excellent T.M.H.N.E.T post about page 4/5 so think I can work my way through set up


More silly questions time? How do I sync it to Sufferfest Vids? (Currently own none)

Do I purchase them and then type in a licence number to TR or will it autosync them to workout if played through the PC's DVD drive.


As I say I appreciate this will be old ground and annoying to those of you have been here from the start, but after the Winter/Spring We ve had this year I am really looking for a safety net the Autumn Winter and figure the earlier I can get into this the more effect

cerv50

Further to Tim's questions above I have a pretty dim question to ask as cant seem to find an answer on my own, DOH!...

What gear should the bike be in?

I am waiting for my Garmin stick to be delivered then I can sign up to TR. I have a Kurt Kinetic rock and roll so assume 4 or 5 turns of the screw to tighten the wheel to the roller same as when I usually use it but is there anything else I need to do?

Garmin cadence sensor fitted and also have HRM, looking forward to seeing how this all works

markp80

tim wand wrote:

Okay I ve come to the party very late. Having posted on here tonight asking if any one uses Trainerroad and whats it all about, IMPOSTER (thank you) pointed me in the direction of this thread.

- to which your own reply did make me chuckle

tim wand wrote:

I m going to set the spare bike up on a turbo (Understand list of trainers that are compatible is on the site)

- Do you have your turbo yet? People have had different experiences with different turbos, particularly with power calibration.

tim wand wrote:

I then need ? Ant compatible Speed/Cadence sensor (HR optional)
Ant Usb and Laptop (Running Windows 7 in my case)
Then I m ready to rock and roll ?

Yep, that'll do the trick. Many people use the Garmin speed/cadence sensor with success, I'm sure there may be others. Similarly the Garmin ANT+ HRM is used by many people too.
Then just an ANT+ USB stick and you're away (Win 7 works fine for me.

tim wand wrote:

Best starting place is the 20 minute (Takes 1 hour) FTP test to establish lactate threshold baseline for future plans

Or you can use the 8 min test (takes an hour also) which I personally prefer, but it's up to you. You then might want to follow one of the plans. Intermediate Base 1 is often a good starting point, which incidentally uses the 8 min test, but you could substitute the 20 min test.

tim wand wrote:

Subscription is $10 a month.
Have seen the excellent T.M.H.N.E.T post about page 4/5 so think I can work my way through set up

Yes, $10, can't remember what I see monthly. £6.50-ish I think. Setup is easy, but any problems and someone on here will help out.

tim wand wrote:

More silly questions time? How do I sync it to Sufferfest Vids? (Currently own none)
Do I purchase them and then type in a licence number to TR or will it autosync them to workout if played through the PC's DVD drive.

- Dead easy. Buy the vids online and they send you an email with a link to download the file. Save the file to your hard drive, it's in Zip format. Unzip the file and you then have it saved in .MP4 format. It's not a DVD, although you can buy a DVD backup I think.
Start the TrainerRoad software and from their workouts, select and open the appropriate Sufferfest workout in a window. Then simply drag and drop the .MP4 file into the TR workout window. Then maximise the wwindow to full screen. When you start the session, the video is synchronised to the workout, simple as that. No licence numbers or anything.
If you don't have the videos you can still do the Sufferfest workouts from within TrainerRoad.

tim wand wrote:

As I say I appreciate this will be old ground and annoying to those of you have been here from the start, but after the Winter/Spring We ve had this year I am really looking for a safety net the Autumn Winter and figure the earlier I can get into this the more effect

- The forum is here to help! From the popularity of this thread, I suspect you may get hooked. TR certainly makes the turbo great fun for me.

Cheers,
MarkP

markp80

cerv50 wrote:

Further to Tim's questions above I have a pretty dim question to ask as cant seem to find an answer on my own, DOH!...

What gear should the bike be in?

I am waiting for my Garmin stick to be delivered then I can sign up to TR. I have a Kurt Kinetic rock and roll so assume 4 or 5 turns of the screw to tighten the wheel to the roller same as when I usually use it but is there anything else I need to do?

Garmin cadence sensor fitted and also have HRM, looking forward to seeing how this all works

Hi there,

With regards to gear, on a Kurt Kinetic turbo, just select the gear which gives you the cadence you want for the target power output. The way the resistence works in the KK is similar to being on the road - the faster the back wheel is turning, the harder it gets (and the more power you need to put out). As you know, resistence isn't adjustable on the KK, but it's proportional to speed.
Just pedal harder and faster to match the numbers!

I do 4 complete turns on my KK Road Machine, which seems fine. Make sure your tyre pressure is the same each time as well - I check and adjust my pressures every Monday, I find once a week is often enough. Same pressure as I use on the road.

Put something under the front wheel as well, so your bike is level. Use a proper turbo block, or a pile of magazines.

When you say anything else you need to do, are you new to the turbo completely?
If so then I suggest the following - (apologies if you didn't need this)
Put a big fan in front of you
Make sure you have plenty of water within reach
Have a towel within reach
Buy a bike thong if you want to avoid sweat soaking your bike
Get some video files on your PC to watch while you're doing your workouts, the TR software sits in front at the bottom of the screan, while your videos play in the background -
And/Or get some Sufferfests as well.
Personally I'd suggest you follow one of the TR plans as well. I've found they give good structure to training, and you do (in my experience) get results.

Cheers,
MarkP

tim_wand

Thanks MarkP80 your answers have given me the confidence to give this a shot.

I haven't got a turbo yet but like the look of the Kurt Kinetics (Rock and Roll).

I was thinking along the lines of any turbo which didn't have the Beta pre fix from their list would be okay

I take that if it has a Beta prefix they are going off manufacturers torque curves rather than ones they have verified themselves. So the none Beta Prefix will presumably be more accurate.

I m not overly bothered about 100% accurate figures, just consistent ones which I can use to chart progress,
I m looking to use this more as a training motivation tool than as an aid to serious racing.

If I really wanted to, I live close to Loughborough Uni and could get them to do a Threshold test for me, I assume I could then plug that figure into TR.

I didn't read on past page 12 of this thread, but it seemed the TR site developers were fairly pro active on user feedback and support, Have they developed a way of sharing and following user groups yet?

I know from previous tools such as Map My Ride, Nike+ and Garmin Connect , that if I can compete against my mate who lives up in York, I tend to be more motivated.

cerv50

Cheers for the info MarkP, I have had the KK for ages and use it for 3 sessions a week so am quite used to sweating over everything and the fan really does help to keep you cool (er). I have the KK turntable for the front wheel and also the pro flywheel on it so it gives me more of a road feel, apparently as have never used it without.

ANT stick arrived today, blooming amazing as only ordered it yesterday and its stamp on it is 2nd class, how does that work with Royal Mail lol!

The tyre on my spare wheel is shot so have ordered a KK turbo tyre, just the one mind you at that price, even with discount its more expensive than my GP4000's. Once that arrives which should be early next week its time to join you guys in cycling hell seriously though, really looking forward to it as just sitting on KK and spinning although at different rates can get a bit dull. Probably wont bother watching movies to start with as think I will need all my concentration to keep up with TR.

markp80

tim wand wrote:

I haven't got a turbo yet but like the look of the Kurt Kinetics (Rock and Roll).
I was thinking along the lines of any turbo which didn't have the Beta pre fix from their list would be okay
I take that if it has a Beta prefix they are going off manufacturers torque curves rather than ones they have verified themselves. So the none Beta Prefix will presumably be more accurate.
I m not overly bothered about 100% accurate figures, just consistent ones which I can use to chart progress,
I m looking to use this more as a training motivation tool than as an aid to serious racing.

Kurt Kinetic turbos do seem to give very good results with TrainerRoad, by all accounts. They are towards the top end of the price range though. I personally use a KK Road Machine, which is similar to the R&R except it doesn't er, rock and roll. The Road Machine holds it rigid, like any conventional turbo, but it is a fair bit cheaper. I think the RM is a great turbo, but if you fancy the R&R then go for it, I'm sure you won't be disappointed.
I'm not sure what the beta prefix refers to, maybe someone else will comment on that, and the relative differences between manufacturer's curves and TR's own from tests.
As you rightly say, the actual power isn't really that important, it's consistency you need so that you can measure progress, and as I understand it, the KK machines do give good consistency, and are not affected by temperature ~(either ambient or unit temp) to any great extent. Having said that, plenty of people on here get good results from other turbos, there's plenty of options.

tim wand wrote:

If I really wanted to, I live close to Loughborough Uni and could get them to do a Threshold test for me, I assume I could then plug that figure into TR.

You could, but I'm not sure that would work properly. The 8min or 20min FTP tests in TrainerRoad give you your threshold power as calibrated to your specific turbo. OK, the value you get won't be necessarily accurate in absolute terms, but the important point is that it sets the target levels for all your subsequent workouts. Using an FTP gained separately could set your workouts too high or too low. I'd recommend you do the TR FTP tests and use that value in the software. Retest every 4-6 weeks and adjust the value as necessary. I've seen my FTP rise steadily over the last year using the 8min test, but whether the actual FTP power is remotely accurate in absolute terms doesn't really matter.
Does that make sense?

tim wand wrote:

I didn't read on past page 12 of this thread, but it seemed the TR site developers were fairly pro active on user feedback and support, Have they developed a way of sharing and following user groups yet?

The guys don't post on here very often, but there's a facility to post questions on the TrainerRoad support pages which they answer fairly swiftly. Any real issues and you can get support via email, and there good at answering that as well, in my experience. Not sure what you mean about following user groups.

tim wand wrote:

I know from previous tools such as Map My Ride, Nike+ and Garmin Connect , that if I can compete against my mate who lives up in York, I tend to be more motivated.

It's difficult to compete against other people, it's more competing against yourself. The workouts aren't a race as such, they're a fixed length in time, the challenge is completing them to your own, personal target level, set by your FTP. Having said that, it's still a great motivator in my opinion. You can of course set challenges for you both to complete, at your own levels though.

HTH,
MarkP

markp80

cerv50 wrote:

Cheers for the info MarkP, I have had the KK for ages and use it for 3 sessions a week so am quite used to sweating over everything and the fan really does help to keep you cool (er). I have the KK turntable for the front wheel and also the pro flywheel on it so it gives me more of a road feel, apparently as have never used it without.

Once that arrives which should be early next week its time to join you guys in cycling hell seriously though, really looking forward to it as just sitting on KK and spinning although at different rates can get a bit dull. Probably wont bother watching movies to start with as think I will need all my concentration to keep up with TR.

Ah, ok, if you've had it ages then you know the score. Once you've got it hooked up to the software, you'll just see the power output rise the faster your back wheel turns. Just pick the gear that gives you the cadence you want for the target power.
If you've just used it by sitting and spinning in the past, I predict you'll get a massive motivational boost using this software.

First time doing Sufferfest - A Very Dark Place for me today. I've got the updated version of the video (out this summer) and I was quite impressed with the update Sufferfest have made to their graphics. It was quite a tough ride too, with five intervals, and I did it at 95%. I must HTFU and start doing Sufferfests at 100%, but the way I feel at the end of them, I just don't see me completing them.
AVDP

cheers,
MarkP

tim_wand

Last Question? Promise!!

Does the P.C I am running TR on have to be in range of a WiFi spot, or do I just down load the Training program I want to use and go for it from there.

Actually I think I know the answer, which is you down load the training program you want and save it, but you have to log on at least once a month to validate your subscription. (Is that Right?)

The question about user groups, was , Can you follow someone like on Stava?

markp80

tim wand wrote:

Last Question? Promise!!

Does the P.C I am running TR on have to be in range of a WiFi spot, or do I just down load the Training program I want to use and go for it from there.

Actually I think I know the answer, which is you down load the training program you want and save it, but you have to log on at least once a month to validate your subscription. (Is that Right?)

The question about user groups, was , Can you follow someone like on Stava?

The software actually downloads ALL the workouts, so you don't need to know beforehand which you want to do - they're all there. You need to, as you suggested, log on once a month to validate your subscription.

If you want to follow one of the TR training plans, you can print these out for reference. You can use this to see the schedule of workouts, so if you don't have online access you'll know which woprkout you need to do next, IYSWIM.

I actually had to refresh my database today as I needed an updated workout, but it was as simple as pressing a button to resync.

I've never looked to see if you can "follow" someone like on Strava, but certainly all users are visible and you can view and make comments on their rides if you know their username. I don't know if you can save users as "friends" though, one to look into a bit further.

Edit - for example, there was a link to one of my rides just a couple of posts ago.

Cheers,
Mark

cerv50

KK turbo tyre arrived and is on the bike, ANT USB is in the laptop and TR downloaded and signed up

Think I will try the 20 minute test first but will have to wait till tomorrow as did a pretty hard 1hr ride last night, do you leave it set at 100% of TR's default 200 FTP to start off with to see how you get on or should it be lowered for the first attempt?

markp80

cerv50 wrote:

KK turbo tyre arrived and is on the bike, ANT USB is in the laptop and TR downloaded and signed up

Think I will try the 20 minute test first but will have to wait till tomorrow as did a pretty hard 1hr ride last night, do you leave it set at 100% of TR's default 200 FTP to start off with to see how you get on or should it be lowered for the first attempt?

Where it's set is irrelevant for your first test really. Go at a pace you feel you can maintain and alter it as necessary during the interval. There are some on-screen prompts every couple of minutes. Don't follow the target power, do the best you can. It may be higher or lower!
Markp

sopworth

Finally took the plunge with TR today. This gash weather forced my hand, but I was always planning on using it over the winter.
I did the 8 minute assessment to get a feeling for my FTP and LTHR. The FTP figure of 231 is lower than what I have achieved in testing on the road but I gather that is the case with TR.
I really enjoyed (well, as much as you can on a trainer) the session and certainly think it does offer a new incentive to get on the turbo. It makes training with power as easy to get to grips with as possible.
Can't go wrong for £6 a month!

moscowflyer

sopworth wrote:

Finally took the plunge with TR today. This gash weather forced my hand, but I was always planning on using it over the winter.
I did the 8 minute assessment to get a feeling for my FTP and LTHR. The FTP figure of 231 is lower than what I have achieved in testing on the road but I gather that is the case with TR.
I really enjoyed (well, as much as you can on a trainer) the session and certainly think it does offer a new incentive to get on the turbo. It makes training with power as easy to get to grips with as possible.
Can't go wrong for £6 a month!

The thing is, although it's maybe not 100% accurate in terms of power readings, if you keep everything consistent for each test (psi etc) then it'll still work well.

I got my Road Machine yesterday (Vanilla Bikes currently have a third off all KK products with free delivery). I get my turbo tyre at lunchtime and am just awaiting delivery of the Ant+ stick and then I'll be signing up to TR. It looks the nuts. Strange being so excited at the prospect of using a turbo...

markp80

MoscowFlyer wrote:

I got my Road Machine yesterday (Vanilla Bikes currently have a third off all KK products with free delivery).

- Good choice, and that's a real bargain. I've never seen the KK Road Machine at anything much below £300!

moscowflyer

MarkP80 wrote:

MoscowFlyer wrote:

I got my Road Machine yesterday (Vanilla Bikes currently have a third off all KK products with free delivery).

- Good choice, and that's a real bargain. I've never seen the KK Road Machine at anything much below £300!

Indeed, £217 inc delivery was too good to turn down, just ordered the riser as well. The RnR was £299, thought long and hard about it but decided the RM was more than good enough for me. Really hoping my Ant+ stick arrives tomorrow so I can launch into an FTP test over the weekend and then let the fun and games begin.

onemoresolo

Bugger, I thought the £239 I paid from PX last week was a good deal for a Road Machine! Are there new models coming?

moscowflyer

Apparently so, but then new models come with increased price tags so I was happy to take this one.

onemoresolo

onemoresolo wrote:

In short, no. TR gave me an FTP somewhere around 140W. I climbed Alpe d'Huez in just under 66 mins with room to spare which puts me closer to 260W based on my weight. I'm unable to figure out why there is such a huge discrepancy.

To follow this up, I recently purchased a Kurt Kinetic Road Machine and set it up on Trainer Road. Did the 20 minute test and my FTP came out as 265W which is pretty much bob on based on the above. If you're using one I think you can be relatively comfortable your virtual power is pretty close to reality.

markp80

onemoresolo wrote:

Did the 20 minute test and my FTP came out as 265W which is pretty much bob on based on the above. If you're using one I think you can be relatively comfortable your virtual power is pretty close to reality.

Bugger. That means I really am as useless as it tells me!

moscowflyer

The summer bike is now turbo ready with tyre and magnets on. All signed up to TR with everything paired and ready to go, I love the way you can get the power readings to display on the Edge 800 as well.

Just gearing myself up for my first FTP test which I think I'll do tomorrow, think I might just go for an 8 minute one to begin with and then do the 20 in a couple of weeks when I'm a bit more used to the turbo. I may just do a random workout later today leaving the FTP at 200 to see what it's all about.

cerv50

Rain meant no playing outside today so tried the 8 minute test for the first time.

I don't have a power meter so only went with the HR and cadence sensor readings. I left the FTP as set by TR at 200 and 100%. Apart from the laptop battery running flat 3/4's of the way through the second 8 minute segment (ARGH!) TR calculated my (LTHR?) at 148!! Is that totally crap or what???

Where do I go from here, start the base training maybe?

Sorry but don't really understand what I should be looking at, thought TR worked out your power (watts) but either I did so poorly or am doing something wrong. Bit of advice would go a long way please...

cerv50

cerv50 wrote:

Rain meant no playing outside today so tried the 8 minute test for the first time.

I don't have a power meter so only went with the HR and cadence sensor readings. I left the FTP as set by TR at 200 and 100%. Apart from the laptop battery running flat 3/4's of the way through the second 8 minute segment (ARGH!) TR calculated my (LTHR?) at 148!! Is that totally crap or what???

Where do I go from here, start the base training maybe?

Sorry but don't really understand what I should be looking at, thought TR worked out your power (watts) but either I did so poorly or am doing something wrong. Bit of advice would go a long way please...

Don't worry chaps, problem sorted and it was my stupid fault for having too many wheels lying around. The speed magnet was on the road wheel and not on the turbo wheel so even though cadence was measured the speed wasn't, DOH!!!

foggybike

Hi All,

I'm new to this trainer business and power training etc.

I'm running with a wahoo KICKR and trainer road. I like to keep a track of my mileage using garminconnect and strava via garminsync.

Now I know you can download your ride as a tcx from trainer road and upload these manually to garmin connect and it works fine but the mileage and speed calculations are way off, either that or i'm really good, which unfortunately i'm not.

How is it calculated, is there any configuration that can be changed that i'm missing?

Cheers