The official TrainerRoad thread

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  • kleinstroker
    kleinstroker Posts: 2,133
    So here we are again! Had the worst summer of non-cycling ever, lost every ounce of fitness I managed to keep over last winter on TR, so will strive once again from the very bottom and see where we end up this time.

    Gotta say I really loved it last year.
    :D
  • cerv50
    cerv50 Posts: 272
    Did another 8 minute test last night as recommended and am quite happy as I have managed to get my FTP back to 268 from the 266 that was suggested by TR last time out. I think I may have still gone out a little but too hard on the first 8 minute segment as 3/4's of the way through my legs just blew out on me and I had to drop a couple of gears, hence the large dip in cadence. I managed to pick it back up and then tried a different tactic for the second 8 minutes which seemed to work better but not quite as good as I'd hoped. Looks like I died near the end as HRM stopped working for some reason or other.

    http://www.trainerroad.com/cycling/ride ... inute-Test

    I have noticed that my HR seems to be improving as now I can get over 175 bpm where it used to hover around 166 so fitness is coming at last.

    I have a goal of a ride next June which is 54 miles and want to complete it in 2hrs 40 mins, this years time was 2 hrs 59 mins. What is the best way to train for this improvement using TR over the winter. Stick with my original plan of doing base 2 then move onto the build program or should I be doing something else. The event is in mid June so need to target my training to be at my peak for then. Any ideas on how to work a training plan out please?
  • markp80
    markp80 Posts: 444
    cerv50 wrote:
    Did another 8 minute test last night as recommended and am quite happy as I have managed to get my FTP back to 268 from the 266 that was suggested by TR last time out.
    - Phew!

    I had a go myself at the 8 min test the other day, and failed miserably. I was trying to go just a little bit harder than the current FTP target level, but I was having a bit of a gearing issue. The gap between gears was just too big, I was either spinning far too fast (for me), or grinding too hard. I presume I have come across the problem of having an 11-32 cassette. Funny, but I've never had an issue out on the road, but at this particularly power output level I seem to fall right between cogs.

    Shall I call it the "sour spot"? :lol:

    Cheers,
    MarkP
    Boardman Road Comp - OK, I went to Halfords
    Tibia plateau fracture - the rehab continues!
  • cerv50
    cerv50 Posts: 272
    MarkP80 wrote:
    cerv50 wrote:
    Did another 8 minute test last night as recommended and am quite happy as I have managed to get my FTP back to 268 from the 266 that was suggested by TR last time out.
    - Phew!

    I had a go myself at the 8 min test the other day, and failed miserably. I was trying to go just a little bit harder than the current FTP target level, but I was having a bit of a gearing issue. The gap between gears was just too big, I was either spinning far too fast (for me), or grinding too hard. I presume I have come across the problem of having an 11-32 cassette. Funny, but I've never had an issue out on the road, but at this particularly power output level I seem to fall right between cogs.

    Shall I call it the "sour spot"? :lol:

    Cheers,
    MarkP

    I'm exactly the same Mark, big chain ring and one gear I'm pushing so hard I burn out after 5 minutes and the next one down I spinning way over a 110. I suppose the idea is to push the harder gear to get more power into them muscles but then you fail the FTP test and end up with a lower score, doh!
  • DaveL
    DaveL Posts: 188
    From the other day http://www.trainerroad.com/cycling/rides/425495-Goethe

    Dave
    Strava
  • dread_i1
    dread_i1 Posts: 178
    Joined trainer road yesterday to get something to keep my focus over the winter and did the 20 minute test;

    http://www.trainerroad.com/cycling/ride ... inute-Test

    Started with my FTP set a 200, after the test it has been recalculated to 316 which seems quite high from looking at the estimated readings on strava, I realise these are only estimates but surely they are based on something. I guess I'll do a few workouts and see if I can complete them.
    http://app.strava.com/athletes/400073
  • motty89
    motty89 Posts: 10
    Signed up to TR yesterday and did the 20min ftp test today http://www.trainerroad.com/cycling/ride ... inute-Test
    ftp of 276
    I thought i paced myself quite well, but looking at my quarter intervals for the 20min i maybe could have started out a bit harder.

    I started cycling this year and saw my performances start to plateau in august/september at around 19/20mph for rolling hills/flat 50m rides. Hopefully some structured training will give me some real gains rather than just going out and cycling for a while :)
  • dw300
    dw300 Posts: 1,642
    Looks like a strong ride ^

    I did my first ride in a year and a half with a fan, and felt about 20W fresher on a Zone 2 ride than without a fan. :)
    All the above is just advice .. you can do whatever the f*ck you wana do!
    Bike Radar Strava Club
    The Northern Ireland Thread
  • cerv50
    cerv50 Posts: 272
    Well done dread and motty. Excellent first efforts. Bet your half my age lol
  • Pumpkin Positive
    Pumpkin Positive Posts: 392
    I've just discovered TR and then I discovered there was a thread here on TR that runs to 85 pages pages!

    I've been off the bike all summer due to illness and I'm desperate to find the form I had before I got sick so my other half and i have raided the piggy bank and bought a wattbike.

    Anyway here's my 8 min test effort http://www.trainerroad.com/cycling/ride ... inute-Test
  • cerv50
    cerv50 Posts: 272
    Pumpkin Positive wrote:
    I've just discovered TR and then I discovered there was a thread here on TR that runs to 85 pages pages!

    I've been off the bike all summer due to illness and I'm desperate to find the form I had before I got sick so my other half and i have raided the piggy bank and bought a wattbike.

    Anyway here's my 8 min test effort http://www.trainerroad.com/cycling/ride ... inute-Test

    For someone that's not ridden all summer that's really good, what are you, a super hero lol ;)
  • cerv50
    cerv50 Posts: 272
    For once I'm glad I didn't raise my FTP on Tuesday's 8 minute test as the session I did today had me feeling like a jelly when I got off the bike. Don't think I could have gone any harder :D

    http://www.trainerroad.com/cycling/rides/431980-Lamarck
  • markp80
    markp80 Posts: 444
    cerv50 wrote:
    For once I'm glad I didn't raise my FTP on Tuesday's 8 minute test as the session I did today had me feeling like a jelly when I got off the bike. Don't think I could have gone any harder :D

    http://www.trainerroad.com/cycling/rides/431980-Lamarck
    Lamarck is a tough one, I've tried that. 4 x 10 min intervals at FTP - ouch!
    cerv50 wrote:
    I have a goal of a ride next June which is 54 miles and want to complete it in 2hrs 40 mins, this years time was 2 hrs 59 mins. What is the best way to train for this improvement using TR over the winter. Stick with my original plan of doing base 2 then move onto the build program or should I be doing something else. The event is in mid June so need to target my training to be at my peak for then. Any ideas on how to work a training plan out please?
    - in lieu of someone who knows what they're talking about giving you a response, I'll chuck in my two penneth. So, if it were me, the first thing I would be doing is make sure I have a plan to work to. There are lots of different plans available on TrainerRoad, so have a look for one that a) sounds like it suits the type of ride you are aiming for, and b) the workout requirements/durations fit in with your time available.
    Then I'd look at the calendar and time it so that that plan was completed round about the time o0f the "challenge", ie June in your case. Maybe even before, as once the weather is better you can get the road miles in regularly, or mix in road rides with some of the plan workouts.
    Then, working back, see when you need to start that plan, then between now and the start, continue with the base/build programmes.
    If you look at the new TrainerRoad website they have now sub-categorised the plan types into available time categories as well, which might help pick a suitable one. You're not looking at a particularly long distance, but wanting to improve on your time - ie go faster. So, I had a quick look and spotted one in the "Build" category for people without mucvh time - Novice Competitor Low Volume. It says -
    In the New Competitor Low Volume Plan, athletes with fewer than 5 years of training & racing experience looking to compete in races under 3 hours long will rapidly progress through 8 weeks of increasingly challenging workouts that will deliver them to their events in peak physical condition.
    An athlete can then extend this peak fitness anywhere from 3-6 more weeks depending on their personal capabilities and experience.
    This plan is aimed at riders who want to prepare for criteriums, cross-country/short-track mountain bike races, cyclocross races, or road races as long as 60 miles.
    OK, you're not racing, but you get my point. So with that one, I'd look at fitting that one in at the end, and filling the time with the regular base/build plans.
    That would be my completely unscientific approach, from a position of no particular expertise, but hopefully it gives you something to think about.

    Cheers,
    MarkP
    Boardman Road Comp - OK, I went to Halfords
    Tibia plateau fracture - the rehab continues!
  • KateF
    KateF Posts: 86
    MarkP80 wrote:
    Lamarck is a tough one, I've tried that. 4 x 10 min intervals at FTP - ouch!

    Not meaning to sound rude but if 4 x 10 min intervals at FTP is really tough, perhaps FTP is set too high?
    Isn't Lamark meant as a check to see if FTP is set correctly? - interesting that people find Lamark too difficult at an FTP defined by an 8 minute test (which I reckon overestimates in a lot of cases, depending on rider strengths & weaknesses)

    Edit - just interested in views (as having a few issues with own FTP), really not trying to be rude.
    Winter bike - Verenti Kilmeston
    Fair weather bike - Ribble Stealth
  • bigdaveskinnytyre
    bigdaveskinnytyre Posts: 218
    Returning to the thread after a bit of an absence, I tested myself a few months back (not been training regularly) and my FTP had dropped from 330-308. I've been back on the bike regularly for a few months and started racing again so did a re-test using the Sufferfest Rubber Glove test (standard 20 minute test).

    I'm now dreading all future workouts as the training has been working and my FTP has jumped to 346 :shock:

    Rubber Glove

    Looks like a sick bucket is going to be needed next to the turbo from now on.
    Nil Points
  • dw300
    dw300 Posts: 1,642
    The best way to test if your FTP is set right is to ride at FTP for an hour.

    You will feel violated at the end of it for about 30 minutes though.
    All the above is just advice .. you can do whatever the f*ck you wana do!
    Bike Radar Strava Club
    The Northern Ireland Thread
  • dw300
    dw300 Posts: 1,642
    dw300 wrote:
    The best way to test if your FTP is set right is to ride at FTP for an hour.

    You will feel violated at the end of it for about 30 minutes though.

    It might make your legs a little stronger, but its a mind expander .. if you complete it your mental game will be irreversibly boosted. Training rides will seem easy. I guess its like a 25TT.

    20mins in you'll wonder HTF you're gona complete it and why the heck you thought you could do it.

    30-40 minutes in and you'll be forced to hang on for grim death and finish, because there's no way you're putting yourself through this sh*t for no reason.

    At the end you'll fall off the bike and feel like someone reached into your chest and pulled out your soul.

    I recommend everyone do this at least once.
    All the above is just advice .. you can do whatever the f*ck you wana do!
    Bike Radar Strava Club
    The Northern Ireland Thread
  • cerv50
    cerv50 Posts: 272
    Thanks MarkP, I've had read through the TR programs and the one you have suggested sounds about right for me.

    Its an 11 week program but I noticed it says you are at your peak fitness by week 9 and then weeks 9, 10 and 11 are just keeping the fitness level at the max. Do I plan my training on this program to finish say a week before my target ride or should I plan it so that the ride is at week 9 or 10?
  • cerv50
    cerv50 Posts: 272
    dw300 wrote:
    dw300 wrote:
    The best way to test if your FTP is set right is to ride at FTP for an hour.

    You will feel violated at the end of it for about 30 minutes though.

    It might make your legs a little stronger, but its a mind expander .. if you complete it your mental game will be irreversibly boosted. Training rides will seem easy. I guess its like a 25TT.

    20mins in you'll wonder HTF you're gona complete it and why the heck you thought you could do it.

    30-40 minutes in and you'll be forced to hang on for grim death and finish, because there's no way you're putting yourself through this sh*t for no reason.

    At the end you'll fall off the bike and feel like someone reached into your chest and pulled out your soul.

    I recommend everyone do this at least once.

    Not tried riding at FTP for an hour but the 4x10 minutes with 2 minute breaks was tough. Today my legs are shot, typical as the job I had today meant carrying tools and materials up 89 steps to the flat front door. At one point the burn was quite painful but I had to MTFU and just get on with it ;)
  • ExigeR
    ExigeR Posts: 120
    Got to do the 1 hour ftp at the end of the 40kTT plan hope I'm feeling good that day.

    Saying that got a few tough days to do on the way to that day :cry:
  • markp80
    markp80 Posts: 444
    KateF wrote:
    MarkP80 wrote:
    Lamarck is a tough one, I've tried that. 4 x 10 min intervals at FTP - ouch!

    Not meaning to sound rude but if 4 x 10 min intervals at FTP is really tough, perhaps FTP is set too high?
    Isn't Lamark meant as a check to see if FTP is set correctly? - interesting that people find Lamark too difficult at an FTP defined by an 8 minute test (which I reckon overestimates in a lot of cases, depending on rider strengths & weaknesses)

    Edit - just interested in views (as having a few issues with own FTP), really not trying to be rude.
    Interesting point KateF. I guess that my view would be that if you take FTP as being the absolute maximum you can do for an hour (which by definition is more or less what it is) then at the end of such a ride - or the 8 min or 20 min tests, then you should be falling off the bike at the end of them. And if you aren't feeling like that, I think we'd agree that you haven't done them properly.
    If that is then the definition of FTP, then I think a workout like Lamark which is essentially 40 mins at FTP is going to be a tough workout - and it is, if your FTP has been set correctly.
    Obviously TrainerRoad sets all workout levels relative to our FTP, but the majority of workouts in the Base/Build programmes aren't intervals fixed at FTP. More usually they're sweet spot rides, near threshold, over unders etc, all designed for specific training outcomes according to the notes that go with the plans. I guess my point is that generally speaking, the workouts aren't all effectively just repeated FTP tests. For one, that would just be too tough I think.
    However, Lamark is an exception - 40 mins at FTP (ok, with 2 min RBI), hence my comment that it's a particularly tough workout. I think by definition it's harder than a lot of the rides in the Base/Build plans. I don't think anyone found it TOO difficult - just quite a bit more difficult than a lot of the rides. I would conclude from that, that the FTP has been set at the right level!

    Cheers,
    MarkP
    Boardman Road Comp - OK, I went to Halfords
    Tibia plateau fracture - the rehab continues!
  • markp80
    markp80 Posts: 444
    dw300 wrote:
    dw300 wrote:
    The best way to test if your FTP is set right is to ride at FTP for an hour.

    You will feel violated at the end of it for about 30 minutes though.

    It might make your legs a little stronger, but its a mind expander .. if you complete it your mental game will be irreversibly boosted. Training rides will seem easy. I guess its like a 25TT.

    20mins in you'll wonder HTF you're gona complete it and why the heck you thought you could do it.

    30-40 minutes in and you'll be forced to hang on for grim death and finish, because there's no way you're putting yourself through this sh*t for no reason.

    At the end you'll fall off the bike and feel like someone reached into your chest and pulled out your soul.

    I recommend everyone do this at least once.
    Go on Dave, post a link to the 1 hour FTP workout you created, see if you get any takers!
    - I won't be having a go myself, that's for sure, but chapeau for that ride you did last year!!!

    MarkP
    Boardman Road Comp - OK, I went to Halfords
    Tibia plateau fracture - the rehab continues!
  • dw300
    dw300 Posts: 1,642
    Ha! Note that I havent tried it again this year! It's probably no use for training, its really just a test.

    I havent used the workout creator in a while. Can we link ppl to workouts we've created?
    All the above is just advice .. you can do whatever the f*ck you wana do!
    Bike Radar Strava Club
    The Northern Ireland Thread
  • markp80
    markp80 Posts: 444
    dw300 wrote:
    I havent used the workout creator in a while. Can we link ppl to workouts we've created?
    I'm not sure if you can make home-made workouts available, or whether they're only available to the author.
    Boardman Road Comp - OK, I went to Halfords
    Tibia plateau fracture - the rehab continues!
  • stoobydale
    stoobydale Posts: 535
    Hi, I'm looking to buy a cheap second hand laptop to start using Trainerroad, could you tell me what spec comps you recommend and what screen size please. I don't really want to spend more than £100.
    Cheers,
    Stu.
  • dw300
    dw300 Posts: 1,642
    Windows
    2.33GHz or faster x86-compatible processor, or Intel Atom™ 1.6GHz or faster processor for netbook class devices
    Microsoft® Windows® XP Service Pack 3, Windows Server 2008, Windows Vista® Home Premium, Business, Ultimate, or Enterprise (including 64 bit editions) with Service Pack 2, Windows 7, or Windows 8 Classic
    512MB of RAM (1GB recommended)

    Mac OS
    Intel® Core™ Duo 1.83GHz or faster processor
    Mac OS X v10.6, v10.7, or v10.8 (10.8 or greater required for Bluetooth Smart devices)
    512MB of RAM (1GB recommended)
    Playing videos at the same time as TrainerRoad may require higher system specs than the ones listed above.
    All the above is just advice .. you can do whatever the f*ck you wana do!
    Bike Radar Strava Club
    The Northern Ireland Thread
  • stoobydale
    stoobydale Posts: 535
    Thanks for the reply dw300. I had seen the recommended specs on the site but I was wondering just how well it did run with the minimum, and also what others were using regarding screen size. I have been looking for laptops with a 15" screen but don't really know if this is overkill.
  • jon33
    jon33 Posts: 256
    I've been considering buying a tablet but I'm struggling to find any information as to if any available tablets work with trainer road. Anyone had any experience with this?
  • michaelede
    michaelede Posts: 152
    Have read all 86 pages... do I get a medal?? (had a bunch of time to kill over a weekend about a month ago) Anyway currently looking out for a second hand Rock and Roll but now starting to wonder if winter will be over before I find one at a reasonable price. :roll:

    Amazed at the effort some of you guys put in, hope you can drag me along as well :)
  • dw300
    dw300 Posts: 1,642
    stoobydale wrote:
    Thanks for the reply dw300. I had seen the recommended specs on the site but I was wondering just how well it did run with the minimum, and also what others were using regarding screen size. I have been looking for laptops with a 15" screen but don't really know if this is overkill.

    I run it on a 13.3" Macbook, which is more than big enough for the workout screen. There's not enough on the screen to warrant anything bigger unless youre using videos.

    Also, the calculations needed to run this software are absolutely minimal. Its receiving an ANT+ signal, counting passing seconds and animating a few lines. We sent man to the moon with a scientific calculator. The min specs are probably only needed to run the necessary OS, not the TR software itself.
    All the above is just advice .. you can do whatever the f*ck you wana do!
    Bike Radar Strava Club
    The Northern Ireland Thread

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