The official TrainerRoad thread

gotwood25

Just signed up to TrainerRoad as a Christmas gift to myself after getting all the bits off Santa. Looking forward to posting here hopefully reporting 'progress'... However I have just failed to do the initial 20 minute FTP test due to having zero in the tank at speeds that I am normally pretty comfortable at.

I am guessing that Boxing day is probably not the best day to be doing after spending the lost 24 hours gorging on meat and booze!

Will give it another bash at the weekend, fingers crossed I fair better.

Blade1212

Hi, I'm looking to get into rollers and trainerroad.
I've ordered a Jetblack R1 aluminium Rollers indoor trainerr http://www.evanscycles.com/products/jet ... s-ec026476

Does anyone know how to get the correct VectorPower settings for this roller ?

http://www.trainerroad.com/equipment-checker

Thanks

dw300

It doesn't look like they're supported. I think you need roller with resistance.

You'd be best contacting the TrainerRoad guys directly, they'll answer quickly.

dw300

Guys .. I hadn't planned on cycling much over the Xmas - New Year week, but I saw a lot of people doing the Rapha Festive 500 on Strava and I was itching to train a bit so I devised a custom workout that hits multiple durations of interval, all near, over or well over FTP.

It's 1:15:00 long, about 100TSS and 0.90IF so it's pretty tough. I wouldn't recommend it as a weekly ride, but once a fortnight or month is bound to help, because as I sit here now a few hours later I can feel my legs ache!

If anyone wants me to give details of the interval lengths and percentages so they can copy it, just ask. I thought the teams thing was supposed to let us share custom workouts. Does anyone know?

Anyway, here it is .. http://www.trainerroad.com/cycling/rides/571206-dw300-Varied-Power-Intervals

Blade1212

Thanks dw300..en I have emailed TR and they have suggested I get the speed / power data from jetblack , then they will add support..nice quick response eh.

I think the non-resistance/mag rollers are supported since this jetblack R1 is essentially a cheaper version of the Kreitler Rollers. I hope so anyway.

dw300

No probs. Hope they sort you out.

cerv50

dw300 wrote:

Guys .. I hadn't planned on cycling much over the Xmas - New Year week, but I saw a lot of people doing the Rapha Festive 500 on Strava and I was itching to train a bit so I devised a custom workout that hits multiple durations of interval, all near, over or well over FTP.

It's 1:15:00 long, about 100TSS and 0.90IF so it's pretty tough. I wouldn't recommend it as a weekly ride, but once a fortnight or month is bound to help, because as I sit here now a few hours later I can feel my legs ache!

If anyone wants me to give details of the interval lengths and percentages so they can copy it, just ask. I thought the teams thing was supposed to let us share custom workouts. Does anyone know?

Anyway, here it is .. http://www.trainerroad.com/cycling/rides/571206-dw300-Varied-Power-Intervals

I would be interested in the detail of your TR workout please DW, as we have the same FTP we could compare how we both do on it...

Pigeons in flight

Hi, does anyone know if you can use Trainerroad with an iPad?
Thanks
Graeme

DaveL

Not yet, but if believe its in the pipeline

dw300

cerv50 wrote:

I would be interested in the detail of your TR workout please DW, as we have the same FTP we could compare how we both do on it...

Ok .. here it is broken down .. Duration then Power.

4:00 - 50%
1:00 - 75%
2:00 - 65%
0:40 - 105%
2:00 - 80%
0:20 - 140%
5:00 - 80% falling to 60%

That's the warmup. ^^

10:00 - 90%
5:00 - 55%
0:20 - 175%
3:00 - 45%
1:00 - 160%
5:00 - 50%
2:00 - 130%
5:00 - 50%
5:00 - 105%
6:00 - 60%
1:30 - 145%
4:00 - 50%
2:00 - 130%
10:00 - 55% rising to 75%

I modified it slightly based on that first ride. But that's more or less what I rode. If you haven't been riding many short interval sessions recently it may be a bit if a shock to the system. Let me know how you go.

michaelede

Just a quickie, is it possible to get trainer road to give an audio indication if you move to far from target power? I am finding it difficult when I "zone out" and stop looking at the screen not to end up going to hard and noise of some sort would be handy (I've not really rummaged around with TR at all, just kind of used it as is)

dw300

Not that I know of. Go to the website and click the 'New Ideas' tab on the right of the page and suggest it.

I just use the pitch of the hum of the trainer, and get in a groove cadence wise, but I know if I watching a film or a football match and things get tense or rousing that all of a sudden Im doing 20-30W more. Where are those watts when you need them though?

michaelede

Have done now thanks dw300.

cerv50

dw300 wrote:

cerv50 wrote:

I would be interested in the detail of your TR workout please DW, as we have the same FTP we could compare how we both do on it...

Ok .. here it is broken down .. Duration then Power.

4:00 - 50%
1:00 - 75%
2:00 - 65%
0:40 - 105%
2:00 - 80%
0:20 - 140%
5:00 - 80% falling to 60%

That's the warmup. ^^

10:00 - 90%
5:00 - 55%
0:20 - 175%
3:00 - 45%
1:00 - 160%
5:00 - 50%
2:00 - 130%
5:00 - 50%
5:00 - 105%
6:00 - 60%
1:30 - 145%
4:00 - 50%
2:00 - 130%
10:00 - 55% rising to 75%

I modified it slightly based on that first ride. But that's more or less what I rode. If you haven't been riding many short interval sessions recently it may be a bit if a shock to the system. Let me know how you go.

Cheers for the list DW, no time to TR this weekend but will load it up and get it done as soon as time allows

gotwood25

Well finally got my FTP test done, although reading through this thread and the numbers posted I am a bit embarrassed to post mine! :-) But I guess it will be good motivation for me to keep up with the training by making it public... no hiding.

Anyway came out with

FTP: 217
FTP/KG: 3.21
LTHR: 177

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

Look forward to starting a plan now and hopefully seeing some progress.

dw300

gotwood25 wrote:

Well finally got my FTP test done, although reading through this thread and the numbers posted I am a bit embarrassed to post mine! :-) But I guess it will be good motivation for me to keep up with the training by making it public... no hiding.

Anyway came out with

FTP: 217
FTP/KG: 3.21
LTHR: 177

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

Look forward to starting a plan now and hopefully seeing some progress.

Those are good numbers for a first test. Especially the LTHR.

matt-h

Had my first go on TR last night.
The 20 minute test nearly killed me

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

FTP 238
FTP /kg 3.05
LTHR 159
Not sure on the accuracy as it is with Virtual Power

That is with 10 days off the bike so will do another in 2 weeks
Now to decide which training plan to do

Matt

cerv50

Well done Matt, others more experienced will add to this but I think you would have done better in the 20 minute interval if you hadn't pushed so hard in the 5 minute clearing effort before. I don't think TR takes its FTP average from this section.

napoleond

The idea of the 5 min clearing effort is to go as hard as you can for 5 mins. That way it gives a more accurate approximation to your 'hour power' FTP. Also it's a good test of 5 min power. And it keeps you consistent...

cerv50

NapoleonD wrote:

The idea of the 5 min clearing effort is to go as hard as you can for 5 mins. That way it gives a more accurate approximation to your 'hour power' FTP. Also it's a good test of 5 min power. And it keeps you consistent...

sorry for being wrong

matt-h

Cheers guys.
i'm looking at the training plans and notice that they are all based on power.
Will this still be applicable even though mine in Virtual?
Does it use your LTHR to advise on the required power?

Matt

Brad123

I also just started on TR did the 20 minute test this morning. Like the feed back as I am riding.
http://www.trainerroad.com/cycling/ride ... inute-Test
Now to find a training plan. Like to do 10 mile TT and maybe have a go at a race.
Go any ideas?

napoleond

matt-h wrote:

Cheers guys.
i'm looking at the training plans and notice that they are all based on power.
Will this still be applicable even though mine in Virtual?
Does it use your LTHR to advise on the required power?

Matt

Thats the whole idea of Trainer road!
Do one of the FTP tests in trainer road using virtual power and that gives you your training zones for any of the plans.

dw300

Brad123 wrote:

I also just started on TR did the 20 minute test this morning. Like the feed back as I am riding.
http://www.trainerroad.com/cycling/ride ... inute-Test
Now to find a training plan. Like to do 10 mile TT and maybe have a go at a race.
Go any ideas?

Maybe this?

http://www.trainerroad.com/cycling/plans/97-20-minute-power-accelerator-e3-training-solutions-

wardieboy

Does anyone know when the next sufferfest tour starts? I seem to remember it was January last year and I wimped out to concentrate on a base plan. I might take it on this year for a bit of fun.

cougie

Starts 26th January - http://www.thesufferfest.com/uncategori ... tAodSWkAiw

Dodger747

That was this year's tour. The next one starts on 25th January http://www.thesufferfest.com/about-suff ... dria-2014/

I've been working my way through the advance build I training plan. Some of the workouts are incredibly hard, but should pay dividends come March when I go to Tenerife! Now looking forward to a well deserved week of rest

matt-h

What would people recommend for my first training plan?

My current riding is 100 + miles ave a week, 18mph in group and a bout 16/17 solo.
Did a couple of 10 TTs last year and enjoyed those but want to up my ave speed over longer distance and possibly enter a low grade crit next year
Been cycling for 2 1/2 years, in a club for a couple of months but never had a training plan before.
I reckon I can spare 6 hours a week training on top of my club rides

Matt

napoleond

There is a training plan flow chart on the TR website that answers all your questions beautifully.

matt-h

Thanks Nap,
I will have a butchers.

Edit : Had a look and I think I will do it properly and go for the mid traditional base starting tonight

Matt