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  • dw300
    dw300 Posts: 1,642
    NapoleonD wrote:
    Make that 12s :)

    http://www.trainingpeaks.com/av/X7NI5KK ... GG4SGJDYQY


    http://www.trainerroad.com/cycling/ride ... ee-Ride-45

    Hopefully be 1500w by next April.

    Sweet, keep us posted. My turbo bounces around the room at 1000W!

    I did 'Feather' today .. sounds easy right? Hadn't ridden in 5 days, coughing up green stuff last 3, so why not try some 3 minute intervals at 110-130% FTP?!

    http://www.trainerroad.com/cycling/rides/490130-Feather
    All the above is just advice .. you can do whatever the f*ck you wana do!
    Bike Radar Strava Club
    The Northern Ireland Thread
  • napoleond
    napoleond Posts: 5,992
    Nice!

    Tomorrow is 6 x 4 min on at 110% with 4 min rec for me. Cracking VO2max training.

    I tend to just do my own custom workouts I make on the workout creator. I did today's as a free ride as I had no idea how it would pan out.
    Insta: ATEnduranceCoaching
    ABCC Cycling Coach
  • dw300
    dw300 Posts: 1,642
    Yeh, there's an element of trial and error with the regular rides until you see how they suit.

    What I did today and what you intend for tomorrow are examples of training that I simply wouldnt do, or be able to do on the road.
    All the above is just advice .. you can do whatever the f*ck you wana do!
    Bike Radar Strava Club
    The Northern Ireland Thread
  • napoleond
    napoleond Posts: 5,992
    dw300 wrote:
    Yeh, there's an element of trial and error with the regular rides until you see how they suit.

    What I did today and what you intend for tomorrow are examples of training that I simply wouldnt do, or be able to do on the road.

    The only way I can do anything like on the road is by doing hill repeats. Which I don't really do. It is a quality turbo session!
    Insta: ATEnduranceCoaching
    ABCC Cycling Coach
  • cerv50
    cerv50 Posts: 272
    NapoleonD wrote:
    Make that 12s :)

    http://www.trainingpeaks.com/av/X7NI5KK ... GG4SGJDYQY


    http://www.trainerroad.com/cycling/ride ... ee-Ride-45

    Hopefully be 1500w by next April.

    Really impressive stats there Nap, well done mate :)
  • napoleond
    napoleond Posts: 5,992
    Ta :)
    Insta: ATEnduranceCoaching
    ABCC Cycling Coach
  • cerv50
    cerv50 Posts: 272
    Thought my effort for yesterday was good, (not compared to yours tho lol). I've not picked up any little TR awards for ages so was chuffed to see 2 :)

    http://www.trainerroad.com/cycling/rides/488580-Galena
  • napoleond
    napoleond Posts: 5,992
    cerv50 wrote:
    Thought my effort for yesterday was good, (not compared to yours tho lol). I've not picked up any little TR awards for ages so was chuffed to see 2 :)

    http://www.trainerroad.com/cycling/rides/488580-Galena

    Yay! Good effort!
    Insta: ATEnduranceCoaching
    ABCC Cycling Coach
  • dw300
    dw300 Posts: 1,642
    cerv50 wrote:
    Thought my effort for yesterday was good, (not compared to yours tho lol). I've not picked up any little TR awards for ages so was chuffed to see 2 :)

    http://www.trainerroad.com/cycling/rides/488580-Galena

    Good ride.

    They should put 'Medals this year/month' in as one of the stats on the team page, and allow comparison with other teams, that would give people a little extra incentive.
    All the above is just advice .. you can do whatever the f*ck you wana do!
    Bike Radar Strava Club
    The Northern Ireland Thread
  • clivewalker
    clivewalker Posts: 6
    Just completed Monitor - http://www.trainerroad.com/cycling/rides/491834, my 5th workout in the intermediate base plan.

    I thought it wasn't going to be too bad, but as soon as I set off my heart rate shot up and my legs felt tired and weak. I think normally if I wasn't following the workout on Trainer Road I would have given up after the first interval, but managed to slog on to the end. Hope I feel better for the 90 minute workout on Friday which contains 3x20 minute sweet spot intervals, else that is going to be hell!!!

    Should be getting the powertap tomorrow, so will be able to confirm the accuracy of my Turbo - I hope its not massively over-reporting virtual power.
  • Cawtoot
    Cawtoot Posts: 5
    clivewalker wrote:
    Should be getting the powertap tomorrow, so will be able to confirm the accuracy of my Turbo - I hope its not massively over-reporting virtual power.

    Get ready to be disappointed.

    My virtual power setup is a Kurt Kinetic Road Machine, continental turbo trainer tyre pumped to 120psi and clamped down with 3 rotations, FTP = 338W :D

    Now using a Power2max instead of VP and my FTP is now approximatley 270W :cry:

    I've not done a full FTP retest yet as I'm currently using HR in Z2 at the moment, but I've tried both on at the same time, VP on TR and P2M on my Garmin and the result is the same, miles out.
  • clivewalker
    clivewalker Posts: 6
    Cawtoot wrote:
    Get ready to be disappointed.

    Yes probably lol, I'd rather know though.
    Cawtoot wrote:
    My virtual power setup is a Kurt Kinetic Road Machine, continental turbo trainer tyre pumped to 120psi and clamped down with 3 rotations, FTP = 338W :D

    Now using a Power2max instead of VP and my FTP is now approximatley 270W :cry:

    I've not done a full FTP retest yet as I'm currently using HR in Z2 at the moment, but I've tried both on at the same time, VP on TR and P2M on my Garmin and the result is the same, miles out.

    I thought the Kurt Kinectic Road Machines were supposed to be pretty accurate when it comes to VP?

    Not heard of the Power2max unit before, just read a review, it looks a good piece of kit.
  • napoleond
    napoleond Posts: 5,992
    It doesn't really matter what the absolute figures are as long as you get consitency with those absolute figures.
    Insta: ATEnduranceCoaching
    ABCC Cycling Coach
  • cerv50
    cerv50 Posts: 272
    clivewalker wrote:
    Just completed Monitor - http://www.trainerroad.com/cycling/rides/491834, my 5th workout in the intermediate base plan.

    I thought it wasn't going to be too bad, but as soon as I set off my heart rate shot up and my legs felt tired and weak. I think normally if I wasn't following the workout on Trainer Road I would have given up after the first interval, but managed to slog on to the end. Hope I feel better for the 90 minute workout on Friday which contains 3x20 minute sweet spot intervals, else that is going to be hell!!!

    Should be getting the powertap tomorrow, so will be able to confirm the accuracy of my Turbo - I hope its not massively over-reporting virtual power.

    Good luck for Friday Clive, 90 mins total with 3x20 is hard as hell. I did one on Monday and it certainly pushes you to the limit and beyond... dig deep and keep going! :)
  • cerv50
    cerv50 Posts: 272
    I am coming to the end of base plan 2 in about a week and wondered if I should take a rest week before I start the first of the build programs. I feel OK when riding and on turbo but what ever happens I don't want to burn out and be over fatigued causing me to take a month or so off. I know you guys cant answer this for my situation but if it was you what would you do... week off and maybe some light recovery rides in between plans (which ones would you recommend) or keep slogging away at it and hope for the best?

    I am going to do a new FTP test at the beginning of the plan and want to be kind of fresh for it as feel I maybe not be giving it everything I have. Also going to give the 20 min test a go as have done the 8 minute version twice now, any advice for getting through it?
  • napoleond
    napoleond Posts: 5,992
    Have a week with 3-4 rides of low effort.
    Insta: ATEnduranceCoaching
    ABCC Cycling Coach
  • moscowflyer
    moscowflyer Posts: 540
    Cawtoot wrote:
    clivewalker wrote:
    Should be getting the powertap tomorrow, so will be able to confirm the accuracy of my Turbo - I hope its not massively over-reporting virtual power.

    Get ready to be disappointed.

    My virtual power setup is a Kurt Kinetic Road Machine, continental turbo trainer tyre pumped to 120psi and clamped down with 3 rotations, FTP = 338W :D

    TR suggest five full turns and 110psi in a Conti trainer tyre for the Road Machine, which is what I do every time.
  • moscowflyer
    moscowflyer Posts: 540
    NapoleonD wrote:
    I did seated starts in big gear today. Went beastmode in the last interval as a good choon came on. Nice to see 4 figure ave wattage for 10secs again.

    I just can't get over 800 at the moment, doesn't help having a compact I guess but even so, it's something I really need to work on. With my FTP at 300 I'd expect to have a much better 10 second high of 772 (5 second is 801).
  • clivewalker
    clivewalker Posts: 6
    NapoleonD wrote:
    It doesn't really matter what the absolute figures are as long as you get consitency with those absolute figures.

    I fully agree, that consistency is the only important thing for training, but having worked as computer programmer for years, I'm a bit OCD when it comes to things being as accurate as possible.
    cerv50 wrote:
    Good luck for Friday Clive, 90 mins total with 3x20 is hard as hell. I did one on Monday and it certainly pushes you to the limit and beyond... dig deep and keep going! :)

    Cheers :D I just had a look at my Turbo and I hopefully just found out why I found it so hard yesterday; my Turbo had slipped to resistance setting 4 rather than 3. :oops: Which brings me on to another question, is it possible to update a workout with a different virtual power device after completing it or do you have to ask TR support to do this for you?
  • napoleond
    napoleond Posts: 5,992
    MoscowFlyer wrote:
    NapoleonD wrote:
    I did seated starts in big gear today. Went beastmode in the last interval as a good choon came on. Nice to see 4 figure ave wattage for 10secs again.

    I just can't get over 800 at the moment, doesn't help having a compact I guess but even so, it's something I really need to work on. With my FTP at 300 I'd expect to have a much better 10 second high of 772 (5 second is 801).

    I'm a sprinter, my ftp power to weight is crap (c.3.5 at the mo) but I can get 1500w on the road standing for 5s from a moving (20mph) start. Dunno what my standing start is at the mo but likely to be c. 1300w for 12s.

    Horses for courses. You'd kill me on a 1% grade hill! :D
    Insta: ATEnduranceCoaching
    ABCC Cycling Coach
  • dw300
    dw300 Posts: 1,642
    clivewalker wrote:
    Cheers :D I just had a look at my Turbo and I hopefully just found out why I found it so hard yesterday; my Turbo had slipped to resistance setting 4 rather than 3. :oops: Which brings me on to another question, is it possible to update a workout with a different virtual power device after completing it or do you have to ask TR support to do this for you?

    Yes. Contact Nate or Reid at TrainerRoad and they can adjust a ride if you send them a link to it. Follow the support link.
    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
    I'm about to do 3 sisters! Hope it's as fun as it sounds!

    edit.. http://www.trainerroad.com/cycling/rides/494042-Three-Sisters
    All the above is just advice .. you can do whatever the f*ck you wana do!
    Bike Radar Strava Club
    The Northern Ireland Thread
  • DaveL
    DaveL Posts: 188
    Did Round Bald today, the first and last interval at 70rpm and the middle one at 100rpm. Not sure which felt more uncomfortable the lower or higher, my natural cadence is around 90rpm but around 100 I'm not very fluid (working on it)

    http://www.trainerroad.com/cycling/ride ... Round-Bald
    Strava
  • dw300
    dw300 Posts: 1,642
    27 members in Team BikeRadar now.

    Here's the link for anyone that missed it .. http://www.trainerroad.com/teams/16-bikeradar/members
    All the above is just advice .. you can do whatever the f*ck you wana do!
    Bike Radar Strava Club
    The Northern Ireland Thread
  • Wrath Rob
    Wrath Rob Posts: 2,918
    NapoleonD wrote:
    MoscowFlyer wrote:
    NapoleonD wrote:
    I did seated starts in big gear today. Went beastmode in the last interval as a good choon came on. Nice to see 4 figure ave wattage for 10secs again.

    I just can't get over 800 at the moment, doesn't help having a compact I guess but even so, it's something I really need to work on. With my FTP at 300 I'd expect to have a much better 10 second high of 772 (5 second is 801).

    I'm a sprinter, my ftp power to weight is crap (c.3.5 at the mo) but I can get 1500w on the road standing for 5s from a moving (20mph) start. Dunno what my standing start is at the mo but likely to be c. 1300w for 12s.

    Horses for courses. You'd kill me on a 1% grade hill! :D
    Not sure what you mean by a compact, unless you mean your chainset? In which case its not really got too much to do with the peak power you can put out. I ride a compact only (apart from the TT bike, but I don't sprint on that!) and I can get over 1,000w on that. Its not about your chainset, its about your legs :) You've got to identify what type of rider you are and then you can work on your weaknesses and max your strengths. Working with power means you can do this very effectively.

    Oh, and the turbo. Last year I maxxed at around 700w for a turbo training session as I didn't like going all out on my old turbo. On the Rock'n'roll I've seen 1,000+w and I was happy that I wasn't about to fall off.
    FCN3: Titanium Qoroz.
  • napoleond
    napoleond Posts: 5,992
    Yeah there's no way I'd go all out sprint in my turbo!
    Insta: ATEnduranceCoaching
    ABCC Cycling Coach
  • markp80
    markp80 Posts: 444
    NapoleonD wrote:
    Nice!

    Tomorrow is 6 x 4 min on at 110% with 4 min rec for me. Cracking VO2max training.

    I tend to just do my own custom workouts I make on the workout creator. I did today's as a free ride as I had no idea how it would pan out.
    Langley's not a bad VO2max workout (1 hour), and Thunderbolt is a cracker for threshold (45 mins). I spotted those on the Time Crunched plans specifically for TT training, but I think they're generally good workouts. I certainly get a good lather on when I do them!
    I've just got back onto a structured plan again, so it's been sweetspot for me this week, with Ericsson and Monitor, with an easy-ish Carter thrown in in the middle. It feels good to be following a plan again instead of doing what I fancied.

    MarkP
    Boardman Road Comp - OK, I went to Halfords
    Tibia plateau fracture - the rehab continues!
  • markp80
    markp80 Posts: 444
    clivewalker wrote:
    Just completed Monitor - http://www.trainerroad.com/cycling/rides/491834, my 5th workout in the intermediate base plan.

    I thought it wasn't going to be too bad, but as soon as I set off my heart rate shot up and my legs felt tired and weak. I think normally if I wasn't following the workout on Trainer Road I would have given up after the first interval, but managed to slog on to the end. Hope I feel better for the 90 minute workout on Friday which contains 3x20 minute sweet spot intervals, else that is going to be hell!!!
    Hi Clive,
    Maybe it's something wrong with my browser, but when I looked at your ride, your efforts were miles above the target. Is that why you found it hard?! eg -
    FTP - 253
    Target - 230 (sweetspot workout)
    Power - 290

    Cheers,
    MarkP
    Boardman Road Comp - OK, I went to Halfords
    Tibia plateau fracture - the rehab continues!
  • cerv50
    cerv50 Posts: 272
    Good to see you back MarkP, you've not been around for a while...

    I did Keeler Needle yesterday and thoroughly enjoyed myself. I liked it as the session had quite a bit of variety to it and the hour went by so fast.

    http://www.trainerroad.com/cycling/ride ... ler-Needle

    Nearly finished another 8 week program, then 1 week of gentle spinning rides as Nap suggested then will try the 20 minute FTP test. Is anyone else as sad as me, I have planned out in my diary all the training plans with TR sessions marked till mid June lol I needed to get it straight in my head so I knew what and when I was doing them so they left me at a peak prior to June 15th :)

    Thanks to Nap for suggesting squash with a dab of salt as that really works and apart from tasting so much better than plain tap water doesn't give me a guilt trip from drinking processed SiS energy drinks ;)

    Happy days!
  • napoleond
    napoleond Posts: 5,992
    Nice one :)

    I've not been able to get on the turbo the last couple of days, very frustrating. Working a 72hr week with an hours travelling either side. In fact will have done 14days solid without a full day off at the end of this stint. Mixture of 7-7 days and nights. I'm knackered! Going to try a quick session later before I have to set off for work again.
    Insta: ATEnduranceCoaching
    ABCC Cycling Coach

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