The official TrainerRoad thread

cougie

I'd not expect form to drop just with a week off. But everyone fluctuates a few % day to day. If you struggle one week I'd think you're probably fighting off a bug or something rather than it being a real drop in performance.

(obviously if youve sat on the couch for the last 6 weeks - then that would drop your form)

dw300

In case anyone's interested .. same ride 13 months apart .. 25bpm lower for the workout, 27bpm lower for the intervals that used to be Sweetspot.

stoobydale

And yet it would seem that you became less efficient, because the calories are almost identical?

napoleond

Calories are calculated from power. Power was the same so estimated calories the same.

amaferanga

NapoleonD wrote:

Amazing as CVT is, it won't bloody open! Has to be reinstalled each time I want to use it. I've lodged a request from support but not holding out much hope. Glad I only signed up for one month!... Fingers crossed it gets sorted. Otherwise it's back to TR

When you say CVT is amazing, what exactly do you think is amazing about it?

Having just tried it (I subscribed to get full features) I'm not at all impressed. Other than the virtual rides it's just another (clunky) bit of training software. But it doesn't even seem to allow you to set your FTP (though you can set training zones based on FTP, but if your FTP changes you'll have to manually recalculate zones since you can't just change FTP and have the zones recalculated automatically). No stress/training metrics from Coggan/Allen or even Skiba either. I downloaded one of the rides with video (Google streetview I assume) and it just felt really weird with all the cars going in slow motion.

I've cancelled my subscription - I have it for a month to mess around with, but unless I'm missing something it's an average bit of software at best and not worth paying a tenner a month for.

napoleond

They are working on an FTP Feature but to me it's the real courses. Coupled with a powerbeam which adjusts resistance based on slope it's great!

amaferanga

I can see the appeal if it can adjust the resistance on your turbo, but for everything else it's a bit meh.

ExigeR

dw300 wrote:

In case anyone's interested .. same ride 13 months apart .. 25bpm lower for the workout, 27bpm lower for the intervals that used to be Sweetspot.

Thanks for that just looked at the ride i did tonight compared to the same one i did about 12 months ago, made me feel much better about how i did tonight.

dw300

ExigeR wrote:

dw300 wrote:

In case anyone's interested .. same ride 13 months apart .. 25bpm lower for the workout, 27bpm lower for the intervals that used to be Sweetspot.

Thanks for that just looked at the ride i did tonight compared to the same one i did about 12 months ago, made me feel much better about how i did tonight.

Yeh, you gota keep your motivation high by seeing progress all the time, that's why I like these little benchmarking rides.

Did this tonight to see what my top end power was like .. http://www.trainerroad.com/cycling/rides/562297-Record-Breaker-5secs-2mins- .. got a few medals. To be honest, any power I generate over 800W make the turbo bounce around as I have to get out of the saddle, so I'll probably not be trying to better those again.

cerv50

My cycle clubs pre Christmas 10m TT was cancelled this morning due to the bad weather so came home and knocked this out instead. Feeling much better than earlier in the week and to see a completed 90 minute workout has given me a bit of a mental lift

http://www.trainerroad.com/cycling/ride ... Centennial

cerv50

dw300 wrote:

ExigeR wrote:

dw300 wrote:

In case anyone's interested .. same ride 13 months apart .. 25bpm lower for the workout, 27bpm lower for the intervals that used to be Sweetspot.

Thanks for that just looked at the ride i did tonight compared to the same one i did about 12 months ago, made me feel much better about how i did tonight.

Yeh, you gota keep your motivation high by seeing progress all the time, that's why I like these little benchmarking rides.

Did this tonight to see what my top end power was like .. http://www.trainerroad.com/cycling/rides/562297-Record-Breaker-5secs-2mins- .. got a few medals. To be honest, any power I generate over 800W make the turbo bounce around as I have to get out of the saddle, so I'll probably not be trying to better those again.

Can I ask what gear you in for those high power figures, assume you must be in the big ring and on the small end of the cassette? I spend most of my TR and riding time in the small ring but have now worked up to the smallest sprocket where I used to be in the middle of it. Soon be time to try the large ring and the other end of the cassette I suppose... Do you ride 53/39?

dw300

cerv50 wrote:

dw300 wrote:

ExigeR wrote:

dw300 wrote:

In case anyone's interested .. same ride 13 months apart .. 25bpm lower for the workout, 27bpm lower for the intervals that used to be Sweetspot.

Thanks for that just looked at the ride i did tonight compared to the same one i did about 12 months ago, made me feel much better about how i did tonight.

Yeh, you gota keep your motivation high by seeing progress all the time, that's why I like these little benchmarking rides.

Did this tonight to see what my top end power was like .. http://www.trainerroad.com/cycling/rides/562297-Record-Breaker-5secs-2mins- .. got a few medals. To be honest, any power I generate over 800W make the turbo bounce around as I have to get out of the saddle, so I'll probably not be trying to better those again.

Can I ask what gear you in for those high power figures, assume you must be in the big ring and on the small end of the cassette? I spend most of my TR and riding time in the small ring but have now worked up to the smallest sprocket where I used to be in the middle of it. Soon be time to try the large ring and the other end of the cassette I suppose... Do you ride 53/39?

Yeh, the 5 sec power is 53-11, but the more controllable 20 and 30 sec intervals are probably 53-14/15. To be honest in not strong enough to turn the 53-11 properly on the turbo, its ugly to watch. 53-12/13 would be more suitable even though the power would be less. There so much resistance on my turbo when in 53-11 that its almost impossible to keep the pedal stroke smooth, and I reckon something like a KKRM with a flywheel would mean the whole setup moves around slightly less since the turbo isnt trying to grind to a halt in the neutral part of every pedal stroke.

I dont really like riding intervals with the small ring. The big ring allows me a smoother stroke at the points where youre putting max torque through the pedals. I can feel the increased torque trying to make the tyre slip in the small ring. Its almost like a little vibration. I suspect again that the flywheel would rid me of this.

I spend most of my time under 300W in 53-19/17/15. I use a compact on the road though.

Good job on Centennial.

Skinner2k3

How do you guys find spending hours on a turbo compared to the road?

Just completed Golgotha which is 2hrs, nothing on the road but on the turbo.....oooouch! Not the legs or back either...the problem was my arse! Not sure I could have handled a minute more.

dw300

Skinner2k3 wrote:

How do you guys find spending hours on a turbo compared to the road?

Just completed Golgotha which is 2hrs, nothing on the road but on the turbo.....oooouch! Not the legs or back either...the problem was my ars*! Not sure I could have handled a minute more.

1.5 hours is my comfort limit. But since your cadence never/rarely drops to zero that's probably worth 2 hours on the road. I reckon you get 10-30% more for your time on a turbo.

I also believe that your a$$ hurts more because you put more weight on it on the turbo. On the road you support your weight more with your legs to absorb bumps and vibration and balance the bike. You also get out of the saddle more and let the blood circulate more. So getting out of the saddle on the turbo helps a lot.

Skinner2k3

Oh good, not just me. Getting out of the saddle occasionally was the only reason I made it I think.

Hope there aren't any over 2hrs coming up!

Skinner2k3

Oh dear, just checked and there is a 2.5 hour ride in the plan.

michaelede

http://www.trainerroad.com/cycling/rides/562672-Crag

Crag today, first fasted and first earlyish turbo session. First since the 5th that actually felt good. Managed to time a little sprint at the end to perfection, blew up just as the interval finished (or as I crossed the finish line in my head :oops: )
Also nice to be running the software on a decent (modernish) laptop (cheap early present to myself off ebay), could actually stream youtube and do the ride and the HRM drop outs seem to have stopped as well .

The sufferfest stuff still isn't perfect though, which is annoying (oddly it is almost like the video is now running slightly too fast)

Looking forward to actually getting on TR for a few sessions when I am not knackered after a days work

DaveL

You think your ar*e hurts on a turbo! you want to try it on rollers that's proper agony :-) I know it's possible to ride off the saddle on rollers, but I'm a million miles off that at the moment.
I tend to to take a minute break in between intervals, if it gets to uncomfortable

cerv50

Skinner2k3 wrote:

Oh dear, just checked and there is a 2.5 hour ride in the plan.

Not for me thanks, 90 minutes is enough for anyone surely

ExigeR

Well after my re test on Monday today has been a day of fails, i have been struggling with the new ftp and not enjoying it at all. Think I'm going to set it at 340 and try and build from that point.

Started with Blender @ 15mins was just about done so moved to Guyat and only just got over half way with that one lol....

Skinner2k3

DaveL wrote:

You think your ar*e hurts on a turbo! you want to try it on rollers that's proper agony :-) I know it's possible to ride off the saddle on rollers, but I'm a million miles off that at the moment.
I tend to to take a minute break in between intervals, if it gets to uncomfortable

Oooouuuch no thanks. Bad enough as is.

cerv50

ExigeR wrote:

Well after my re test on Monday today has been a day of fails, i have been struggling with the new ftp and not enjoying it at all. Think I'm going to set it at 340 and try and build from that point.

Started with Blender @ 15mins was just about done so moved to Guyat and only just got over half way with that one lol....

I had a similar situation to you this week during some TR sessions so your not alone. It does get you down but you will soon bounce back. I feel the reason I fluffed this week was due to an impending cold which never materialised, knowing my luck it will strike on Tuesday when I relax after finishing work, happens nearly every Christmas!

I wouldn't have stopped the Blender though but would have lowered the % till you got to a level you could continue at. Have a few days rest then give it another go

ExigeR

Yeah your probably right i should have just lowered the percentage a little.

Just had a look and 94% is my old ftp, will see how i go over xmas and play with the percentage instead of just changing the ftp.

THampshire

This is possibly my last ride of the year but pretty pleased with my results
Worked through (ish) Base I and FTP went from 190 - 204 today. May have been able to push it higher as upped the gear and went for it in the last minute but 200 was my target anyway

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

Will start Base II in the new year but vary it to shorter 1.5hr max rides during the week and try and squeeze and outdoor one at the weekend (so only loosely following it)

Main goal is to give the Tour of Sufferlandria a shot

cerv50

Next step in the Build program was Gendarme, you would think 30 second sprints with 30 seconds rest would be ok, it was to start off with but got harder and harder as time went on, last few were SO hard!

Any ideas as to why my yellow power line is way over the target power required but when you look at the figures in the list below lots of them were under the required target power?

http://www.trainerroad.com/cycling/ride ... 0-Gendarme

What I would like to say is I think I have my mojo back again and last weeks little failure must have been a health issue/off day. Note to anyone else suffering, stick with it and it will come back

ExigeR

Well done with getting back on it mate.

If you use the slider to zoom in on some of the power intervals it looks like you didn't get up to speed for the first 5 seconds on the intervals, that will be why the number aren't above target. If you did get up to speed at the start i would say its a glitch in the program. I have seen a difference in some of my TSS score's which show up a little low sometimes.

When i do intervals with a big change i normally start to spin up a few seconds before so I'm around target at the start.

speshsteve

must admit I've got no idea how hard you go for 20mins, I have just done my 1st ever session and I paced myself for my 20 min effort but I think maybe I took it a bit easy. I did a 6 mile run and then did the bike test 30 mins after so thought I might feel the run in my legs bit actually felt pretty good on the bike. I'll do it again next week and see what all out feels like, really interesting to see power figures for the 1st time.

My 1st effort here, feel free to add any tips/comments: http://www.trainerroad.com/career/shaskins

Can anyone recommend a really good 1 hour session based on increasing power and aerobic capacity?

dw300

speshsteve wrote:

must admit I've got no idea how hard you go for 20mins, I have just done my 1st ever session and I paced myself for my 20 min effort but I think maybe I took it a bit easy. I did a 6 mile run and then did the bike test 30 mins after so thought I might feel the run in my legs bit actually felt pretty good on the bike. I'll do it again next week and see what all out feels like, really interesting to see power figures for the 1st time.

My 1st effort here, feel free to add any tips/comments: http://www.trainerroad.com/career/shaskins

Can anyone recommend a really good 1 hour session based on increasing power and aerobic capacity?

You should be averaging about 90% of your Max HR for the 20mins. You averaged 143, so I'd say you have more in your locker. You average cadence was also just 85rpm. Im gona guess you could push out and hold another 40-50W if you went for it, which would give you a very respectable power:weight ratio.

I checked my last one and I averaged 174bpm, with the final 5 mins at 184bpm, my max being about 188-192bpm on the turbo. My cadence averaged at 110rpm.

amaferanga

When you folks using trainer road do intervals do you get to your target wattage straight away and hold it or start out below target, ease yourself in and build the wattage through the interval? If the former then try the latter and see how that works. I do this for any interval >5min on the turbo and it allows me to hit higher averages for the intervals, but I don't think the training effect is any less. For example for 20min at av 280W I'd start around 260W, aim for 270W after 10min and hit 280W average in the last couple of mins.

dw300

amaferanga wrote:

When you folks using trainer road do intervals do you get to your target wattage straight away and hold it or start out below target, ease yourself in and build the wattage through the interval? If the former then try the latter and see how that works. I do this for any interval >5min on the turbo and it allows me to hit higher averages for the intervals, but I don't think the training effect is any less. For example for 20min at av 280W I'd start around 260W, aim for 270W after 10min and hit 280W average in the last couple of mins.

Some of the workout that have instructions tell you to do this. I can see how it would help pacing and maybe even make the intervals a little less mentally taxing. I might try it for my next 20 minute test.