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  • ExigeR
    ExigeR Posts: 120
    About 2 years mate, rode for a few years in my early 20's but then got side tracked....

    Started to do the mid 40k TT plan but work started to get in the way and i missed a few sessions of that so just pick choose what i feel like now and when i can fit it in, not ideal but it will have to do at the moment.
  • napoleond
    napoleond Posts: 5,992
    ExigeR you need to get racing! Your FTP/Kg is on a par with a lot of pros. As in top pros not just national level.
    Your 20min 5.39 w/kg is on the cusp of World Class!

    (This is a US chart - Cat1 is UK Elite level) -

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    Insta: ATEnduranceCoaching
    ABCC Cycling Coach
  • amaferanga
    amaferanga Posts: 6,789
    At 143lbs, 5W/kg would suggest a good 2nd Cat or 1st Cat. But there's more to winning races than just numbers (as I'd know as a perpetual under achiever when I raced as a 2nd Cat at just under 5W/kg FTP).
    More problems but still living....
  • ExigeR
    ExigeR Posts: 120
    Never really wanted to race, just like to ride when i want. Guess i must be one of those lucky people.

    Anyway back from work now so which one to do tonight, can still feel last nights in my legs :(
  • moscowflyer
    moscowflyer Posts: 540
    Well I'm never going to run and do a Sufferfest on the same day. Decided to try my first one today and did Angels, was all going relatively well until the final 8 minute effort when I well and truly fell apart. Cramped up like a good'un in the warm down, and my ribs are killing me...

    http://www.trainerroad.com/cycling/rides/539167
  • cougie
    cougie Posts: 22,512
    Some good figures there MF !

    Well I'm all trainer roaded up now - and my powertap arrived yesterday.

    What I cant work out is how to calibrate it - I get to the screen on my Garmin that asks me to calibrate it - but I'm not sure what to do there - I think I just pedalled and freewheeled - but not sure which is the important part ?


    This is my 8 minute test anyway - http://www.trainerroad.com/cycling/ride ... inute-Test

    I tried calibrating it at about 25 mins - so my figures went a bit wonky there - but does the rest of it look OK to you experts ?
  • moscowflyer
    moscowflyer Posts: 540
    cougie wrote:
    Some good figures there MF !

    Well I'm all trainer roaded up now - and my powertap arrived yesterday.

    What I cant work out is how to calibrate it - I get to the screen on my Garmin that asks me to calibrate it - but I'm not sure what to do there - I think I just pedalled and freewheeled - but not sure which is the important part ?


    This is my 8 minute test anyway - http://www.trainerroad.com/cycling/ride ... inute-Test

    I tried calibrating it at about 25 mins - so my figures went a bit wonky there - but does the rest of it look OK to you experts ?

    Not got a Powertap but this may be of help?

    http://www.cyclepowermeters.com/powerta ... k-76-c.asp
  • dw300
    dw300 Posts: 1,642
    2 minute medal tonight .. that was a tough ride, and I was meant to do it yesterday after an interval session on Tuesday. I'd never have finished it at the full power.

    Four Gables
    All the above is just advice .. you can do whatever the f*ck you wana do!
    Bike Radar Strava Club
    The Northern Ireland Thread
  • handful
    handful Posts: 920
    On my last two workouts my performance 'graph' has not recorded at all during the workout and the yellow line hasn't moved from the start position but when I've finished the workout and it saves, the graph appears and overlays the workout exactly as it should. Has anyone else experienced this? All of my live 'digital' data is fine, my target and actual power, HR, cadence etc. Very strange and much more difficult to keep track of where I am in the workout! Thanks in advance.
    Vaaru Titanium Sram Red eTap
    Moda Chord with drop bars and Rival shifters - winter/do it all bike
    Orbea Rise
  • Pumpkin Positive
    Pumpkin Positive Posts: 392
    Yes, I've had this problem too. I normally shut down and reboot which invariably solves the problem.
  • Pumpkin Positive
    Pumpkin Positive Posts: 392
    Last night I did a sufferfest - "There is No Try". http://www.trainerroad.com/cycling/ride ... -is-No-Try

    Although I had to drop my power to 90% at the halfway point I felt pretty good for the last interval and went flat out for just over a minute. I managed to average 489W for that last interval which exceeds my previous 1 minute PB by 47W, but I didn't get a medal :cry: . Why is that?
  • DaveL
    DaveL Posts: 188
    Maybe it only gives out PB's at 100%, but that's just a guess :)
    Strava
  • moscowflyer
    moscowflyer Posts: 540
    Been a tough week for me, four rides in the past five days along with four runs, got some timber to shift and fitness to gain...

    All rides have involved some work above FTP, this evening I plumped for The Pain Cave which seems a lot less harsh than it actually is on screen. The last five minute effort stung a bit, but at least I ended up with a 10 and 5 second medal at the end of it, an increase of 87 for the 5 and 85 for the 10. Still not good numbers compared to some of you but considering I'm not a sprinter and couldn't even break 800w for 5 seconds a few weeks ago, I'm fairly pleased as it shows the legs are starting to return.

    http://www.trainerroad.com/cycling/ride ... -Pain-Cave
  • Pumpkin Positive
    Pumpkin Positive Posts: 392
    DaveL wrote:
    Maybe it only gives out PB's at 100%, but that's just a guess :)
    That was my guess too. Teach me for being a pussy!
  • birel101
    birel101 Posts: 32
    If I do a workout above ftp my heart rate is through the roof, how do you do that kind of effort with bpm around 130-140?
    Shows how unfit I am..:(
  • michaelede
    michaelede Posts: 152
    Crap week for me, put off 8 minute test for a week due to feeling shite.

    Tried to complete 8 minute test @ 20% above previous threshold but blew it big time.

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

    Next day tried to complete with a more modest improvement but had to back off in second 8 regroup then go for it hell for leather for the last few minutes.

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

    Seems I need to keep HR below 180ish or I die...
  • dw300
    dw300 Posts: 1,642
    michaelede wrote:
    Crap week for me, put off 8 minute test for a week due to feeling shite.

    Tried to complete 8 minute test @ 20% above previous threshold but blew it big time.

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

    Next day tried to complete with a more modest improvement but had to back off in second 8 regroup then go for it hell for leather for the last few minutes.

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

    Seems I need to keep HR below 180ish or I die...

    Damn .. the max I'd set an FTP Test workout to is 103 - 105%. I'm fairly sure the tests are designed that if you ride them perfectly you'll improve your FTP by 2-3%. You're trying to improve on a workout that nearly killed you last time you did it .. 20% is madness!
    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
    Not touched the bike, other than a quick 15min spin on some new wheels, for two weeks now. First day off today but I'm not able to fit anything in!
    Insta: ATEnduranceCoaching
    ABCC Cycling Coach
  • michaelede
    michaelede Posts: 152
    dw300 wrote:
    Damn .. the max I'd set an FTP Test workout to is 103 - 105%. I'm fairly sure the tests are designed that if you ride them perfectly you'll improve your FTP by 2-3%. You're trying to improve on a workout that nearly killed you last time you did it .. 20% is madness!
    You live and learn and in this case it was quite humbling... can't say it was one of my better ideas :(

    Onwards and upwards :)
  • Dudders29
    Dudders29 Posts: 171
    Used it for the first time last night and am mightily impressed. Did the 20 min test which assessed my FTP at148. It certainly makes the turbo more enjoyable.
    What turbo is considered to work really well with TR ?
    I use virtual power at mo with a best guess as my turbo ain't listed . Would like to tap into power accurately with outspending masses
  • napoleond
    napoleond Posts: 5,992
    I found my cycleops fluid pro was so consistent I sold my powertap.
    Insta: ATEnduranceCoaching
    ABCC Cycling Coach
  • dw300
    dw300 Posts: 1,642
    michaelede wrote:
    dw300 wrote:
    Damn .. the max I'd set an FTP Test workout to is 103 - 105%. I'm fairly sure the tests are designed that if you ride them perfectly you'll improve your FTP by 2-3%. You're trying to improve on a workout that nearly killed you last time you did it .. 20% is madness!
    You live and learn and in this case it was quite humbling... can't say it was one of my better ideas :(

    Onwards and upwards :)

    Don't worry about it .. you can guess how I know. ;)

    http://www.trainerroad.com/cycling/rides/98486-20-Minute-Test
    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
    Im thinking of trying something a bit different as part of a benchmarking effort, and was wondering if anyone has done anything similar or might have a more appropriate way of doing the same thing ..

    Im going to pick a ride from when I was in good form at the end of last year, and ride it again at the same level. If i ride this at 89% of my current FTP i'll hit the same power as just over a year ago. Hopefully it'll be a breeze!
    All the above is just advice .. you can do whatever the f*ck you wana do!
    Bike Radar Strava Club
    The Northern Ireland Thread
  • supermurph09
    supermurph09 Posts: 2,471
    Just signed up to TR and entering my details in. Question on the FTP, I guess I can do a test but I've recently undergone a full cycling analysis at Loughborough uni, is FTP same as MAP as I know what my MAP is?
    Trainer Road Blog: https://hitthesweetspot.home.blog/

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  • dw300
    dw300 Posts: 1,642
    Supermurph09 wrote:
    Just signed up to TR and entering my details in. Question on the FTP, I guess I can do a test but I've recently undergone a full cycling analysis at Loughborough uni, is FTP same as MAP as I know what my MAP is?

    It's a different type of test, but you'll need to do an FTP test on the equipment set up you'll be using to get a benchmark for all the workouts anyway.
    All the above is just advice .. you can do whatever the f*ck you wana do!
    Bike Radar Strava Club
    The Northern Ireland Thread
  • ExigeR
    ExigeR Posts: 120
    Oh S*%@T.... Been putting off retesting but decided to give it a go tonight, should have backed off when things got hard lol.

    FTP up 22, My life is going to be hell from now on :(

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

    Does anyone else get high avg heart rate, i know these tests are all out but @ 41 years old 1st test 180bpm 2nd 182bpm avg saw 191bpm for a min or so. I know you can't go by the 220 - your age but does it seem high for the intervas?
  • napoleond
    napoleond Posts: 5,992
    Well, having just tried cycleops virtual training I'm afraid I'll be leaving the trainer road camp.
    Insta: ATEnduranceCoaching
    ABCC Cycling Coach
  • DaveL
    DaveL Posts: 188
    ExigeR wrote:
    Oh S*%@T.... Been putting off retesting but decided to give it a go tonight, should have backed off when things got hard lol.

    FTP up 22, My life is going to be hell from now on :(

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

    Does anyone else get high avg heart rate, i know these tests are all out but @ 41 years old 1st test 180bpm 2nd 182bpm avg saw 191bpm for a min or so. I know you can't go by the 220 - your age but does it seem high for the intervas?

    Well done on the improvement. As for the high HR, depends on what your max is. My max is 198 (at 47) and around 185 start feeling the pulse in my head, which is very disconcerting so I try to avoid going that high.
    NapoleonD wrote:
    Well, having just tried cycleops virtual training I'm afraid I'll be leaving the trainer road camp.

    Good luck
    Strava
  • napoleond
    napoleond Posts: 5,992
    Ta! I'm just about to have a spin(!) up Alpe d'Huez.
    Insta: ATEnduranceCoaching
    ABCC Cycling Coach
  • ExigeR
    ExigeR Posts: 120
    I have seen around 198 a few times on the odd hill this year but did worry a little when i still had a few mins to go and was over 190 lol. Breathing was a little out of control at the end but I'm still here....

    ND that Cycleops VT looks good let us know how you get on with that.

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